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1/9 WOD

A. Snatch, 20 min to work up to heavy singles*
(*Coach's Note: do not exceed 90% of 1RM. Save PR's for another day.)
95

B. 20-15-10-5
OHS (95/65)
Thruster (95/65)
V-Ups (25/15 plates)

15:57
Any WOD that features 50 thrusters is going to be “50 thrusters and other miscellaneous crap.” 95 pounds was too heavy for me this morning. Range of motion on the overhead squats was poor. Toward the end I had a hard time even getting the bar from floor to overhead; I had to press it to just over my head, rest it on my shoulders, reset my hands, and jerk it up. I was doing sets of 3 or 4 by the end. Range of motion on the thrusters was worse. By the end, the sets were 2 or 3. My time was slowest in the gym, and nearly twice as long as Z.

The good news is the snatches went great. They were legitimate squat snatches. I started at 65# and did a couple at each weight until I nailed one, then I added 10#. I only had time for one attempt at 105; I think if I took a couple more minutes and a couple more tries I would have nailed 105 too.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8365745482/[/url]

Claw

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1 RM wide grip bench press football bar 220 lbs

50 unbroken incline pushup

5 x 6 reverse grip barbell row 135 lb

5 x 12 20 lb tri extensions

stepped down after 20 years of being president of our local mountain bike club that myself and 2 other buddy's started in 1992. felt good to close that door after seeing what we accomplished in those 20 years.:pepper::pepper:

like jerry garcia said “Somebody has to do something, and it's just incredibly pathetic that it has to be us.”

because we helped change a town and it has been very cool to have been a part of that.

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1/9
tabata style wu @ 65
O/H squat
HC
snatch
pushpress

then
3x12 front squat @ 65 and 95
4x2 front squat @ 135

WOD
row 1000
100 DU
30 thrusters @ 75
15 pullup
5 burpees

m/58/180

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Nice job working your snatch Claw.

Thursday January 10, 2013

Walked one mile nice and slow on the treadmill at 15% incline.
This was the first "official" training WOD for mountain walking in New Mexico and Colorado this year, and then Kilimanjaro next January.

Then, did some deadlifts:
5x135
5x225
5x275
3x315
3x355
1x395

Then did a few bench presses:
5x135
5x185

Nice easy day.

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01/10/13


WARMUP
20 Pushups
20 Rollovers

PTP/BENCH PRESS
5X210
5X185

TABATA
Flutter Kicks

Wimped out on the Tabata, very tired from dead lifts/ring row Tabata yesterday and a lack of sleep due to work stress.

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Great work guys!! JT - Good luck on your Mountain Walking Training! Cliff - Hope your surgery goes well!

[B]WU:[/B]
.5555556 mi run
100 SUs

[B]WOD:[/B]

10 min to find heavy High Hang Squat

95#

then

5RFT:
25 DumbBell KBS @ 55#
10 Burpees! (Yay! Burpees!!)
75 Single Unders

14:57

[I]Another WOD at the base Globo. High Hang Squats went well. Could've gone heavier but was running out of time. The Metcon was tough but once I got a rhythm down, it got better![/I]

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1/10
Rest Day Activity
row 5000m
GHD situps & back extensions
Reverse hyper
pratcice DUs

m/58/180

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Friday January 11, 2013

12 minutes to find 3rm of push press.
Got 205
Got 2x215 then failed on the third

Metcon:
3 rounds, for time, of:
20 burpee pullups
20 front squats
20 box jumps

23:53

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1/11 WOD

A. Paralette L-sit, Accumulate 3:00 (10:00 time cap)
Done, with about 30 seconds to spare. First time 30 seconds, then 15 then 10 seconds. Legs did not go straight out, so more of "h" sits.

B. 5 rds for total time:
5 Deadlifts, TNG, 70-80% 1RM
10 kipping pullups
200m sprint

10:59 @ 225.
Thought about going with 245, glad I backed off to 225. This was another burner, felt like puking on last couple runs. (Thanks, Harry's.) All deadlift sets but last one touch 'n go. All pull ups in sets of 5's then 3's. Slowest in class once again but not too concerned about it since 6 a.m. has been full of firebreathers lately. This is good for me because it's my nature to try to rise to the level of my "competition." Not competing per se with the others, but they sure push me to push myself. That's all good.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8370754472/[/url]

Claw

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Claw - L-sits are brutal!! As are DLs & running!! Nice job on that WOD!

JT - Awesome Push Press work! Awesome metcon!!

[B]WU:[/B]
400m run
2X50 SUs

[B]WOD:[/B]
12 Min AMRAP:
15 155# DLs
15 Deficit Push Ups (Hands on 25# plates)
15 24" Box Jumps

3 rounds + 15 DLs + 15 Deficit Push Ups

[I]DLs & Box Jumps were the tough part of this metcon. Deficit Push Ups were easy. They were where I made up time from the DLs & Box Jumps.

On another note, I took a Pulmonary Function Test (PFT) this week and I did better THIS Year then I did last year!! :pepper:

Also, it looks like there could be MAJOR changes to CFWP coming in March! Kind of scary yet exciting!![/I]