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01.16.13

WARMUP
20 Pushups
20 Flutter kicks (4 ct)
Bicycle crunches

PTP/BENCH PRESS
5x210
5x190

TABATA
Situps

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JT, I cannot imagine what our reality would be like!?!

sick with a cold for a few days.

Bench day
3X185,225,255 (5 R)
OHP 3X135,155,165
Bent rows: 5X185,215,235
DIP w. weighted vest: 3X5
TTB 3X5.

First competition is a week from Friday. I will not do much tapering. Just go with whatever training I can complete before.

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Awesome Bench work guys!

[I]WU:[/I]
400m run

10 Dead Lift
10 Hang Squat Clean
10 Push Press
10 Snatch Balance
10 OHS

[B]WOD:[/B]
One of the guys turned 30 today, so we did:

"The Dirty Thirty"
30 24" Box Jumps
30 Jumping Pull Ups
30 1 Pood Kettlebell Swings
30 Walking Lunge
30 Knees to Elbows
30 Push Press, 45#
30 Back Extensions
30 20# Wall Balls
30 Burpees (Yay! Burpees!!)
30 DU Attempts/tuck jumps

21:33

[I]What a slog!! Missed the 1st Box Jump!! :shrug: Got everything up to the Wall Balls done under 15 min - then Burpees & DU attempts (3X SUs weren't going to cut it! Good n tough WOD![/I]

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Thursday January 17, 2013

My thighs and shoulders still aren't right from KALSU-2-65 on Tuesday.
Still, pushed ahead with 2nd official Kili workout:

1.1 miles on the treadmill at 15% (previous was 1.0)
1 round of stairs top to bottom (previous was 0.0)

Then did 1 round of:
10x55# Sumo Deadlifts
15x12" step ups
20x8# WBS
(1:46)

The 10-15-20 is prepping for a one-year test on the effect of regular CrossFit Box attendance. On my first day at Ctown CrossFit I did 4 rounds of that in 13:53, and nearly died. The 1:46 for one round today, after my mountain climbing prep, was very encouraging. It will be interesting to compare the 13:53 to whatever I get on the anniversary date.

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JT - Good Job!

[B]WU:[/B]
400m run
2 Rounds:
10 Push Ups
5 Pull Ups
10 Air Squats
5 Wall Walks
-then-
10 20# Wall Ball Cleans

[B]WOD:[/B]
1) Every 30 seconds for 5 minutes (11 total reps):

1 Power Snatch @ 80% (of max Snatch any style) 95#

2) Every 30 seconds for 5 minutes (11 total reps):

1 Power Clean @ 80% (of max Clean any style) 135#

-then-

3 rounds for time of:

800m Run
10 Push Press 135#

22:09

[I]The Snatches & Power Cleans went easy. The metcon was tough. Runs took around 5 to 7 min. Cleaned the weight and did the 1st round Push Presses in 3 sets and the 2nd in two sets of 5. I had "Cheerleaders" for the 3rd and was able to do all 10 straight through!! I was the slowest, but doing the last set straight through was awesome! Felt good about that!!:D[/I]

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great work everybody

last nite

5 x 5 box squat to 18"box

150-180-200-220-240

5 x 10 good morning w/saftey bar

90-100-120-130-140

5 x 8 sit ups w/60 lb dbell under chin followed by 100 sit ups w/no weight thought i was going to die on the last 20 or so sit ups.

saw the foot dr. yesterday as well. apparently i have weak feet and roll my injured foot out. suggested physio, feet exercise and orthopodics for shoes and to see her in 2 months. i guess we will see what works but at least i have a direction.

tonite

1 rm future press 300lbs P.R. by 10 lbs from a month ago :broc:

5 x 15 JM press w/ blue bands 135 lbs

2 x 50 red band tri pushdown

5 x 15 95lb dbell bent row

2 x 20 8 lb dbell lying delt raise

5 x 15 15 lb dbell standing delt raise

off to crossfit lynnwood washington's Cretus Ex Duellum which is 6 wod's in 36 hours. there is even a midnight wod on saturday. 15 people from our gym competing and i am going as "team cook" as i call it or "water boy" as they call it.:D

back at it monday. keep up the great work.

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Cliff, it that a powerlifting competition or local crossfit competition?

William great work on the Filthy 30 and then an intense WOD.

Back Squat day

3X 255, 285, 325
3X10' lunge w. 45# each hand
3X5 225# BS w. bands for Strength-Speed.
3X10 GHD+Situp.
I rollout and do mobility work before and after each of these sessions. The groin stretching this AM helped allot before the squatting started. Last week, I watched a few videos over at Elite Fitness on BS and it helped me recall some of the finer points of the lift.

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Friday January 18, 2013

Strength
2-2-2-2-2-2 Hang Snatch (got up to 135#)
10-10-10 RDL (135, 145, 155)

Metcon
21-15-9
OHS with a dumbell in each hand
3x dubs
9:30

My thighs and shoulders still aren't right from Tuesday...

My wife said that if I used the time machine to change the Paleo diet that all my friends would be Neanderthals, then she paused a second, laughed, and turned away. I know she was thinking that my friends are already Neanderthals...

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01/18/13

Today was my Squat/Side Press day. As I am going skiing tomorrow (mile and a half runs) for the first time in 16 years, and I was pressed for time this AM, I took it easy.

WARMUP
OHS w/ PVC
Goblet Squats w/1 Pood k-bell

PTP/BACK SQUAT
3x235
3x210

PTP/SIDE PRESS
3x53 K-bell (ea arm)
3x53 K-bell (ea arm)

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Saturday January 19, 2013

Two hour kettlebell seminar.
'nuff said...