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William, congradulations of the new grand daughter.

Back Squat day

BS 5X275, 3X 315, 1X345
4X 10' lunge w. 2X53# KB's
BS 3X5 w. 225#w. chains for speed.
4X10 GHD Back ext/situps.

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2/16 workout @ Bacara
A1. Four sets of five (each leg) split squats; rest 90 seconds
35-45-45-45

A2.Four sets of five weighted bar dips; rest 90 seconds.
25-30-35(f, 4 only)-35

B. Annie
50-40-30-20-10
Double unders
Sit ups
Maybe 8:20.

Possible timing fail here, but sit ups went slow. Double unders went OK, a couple missed on rounds of 50, 40, and 30.

2/18 WOD
A1. Deadlift, TnG, 3 reps, 4 sets, 1:00 rest
225-255-265-275(f, 1 only)

A2. Ring Pushups, 20X2, AMRAP, 4 sets, 1:00 rest
19-13-14-12

Pleased with both deadlifts and ring pushups.

Made up Whole Life Challenge pre-test with B-Wood.
In 12 minutes:
1,000 M Run
30 Toes to Bar
In the remaining time complete as many burpee box jump overs as possible (24”/18”)
33 plus a header on one of the box jumps. All toes-to-bar legit.

I think one of my WLC tests ought to be “how many consecutive weeks can I bloody myself in the gym?” Currently two.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8486632420/[/url]

Claw

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Sunday February 17, 2013

Got all jacked up watching Danica win the pole at Daytona.
So I went down and walked 1.4 miles on the treadmill at 15%.
The CrossFit Games were on ESPN (again).
I saw that the competitors really had very wide stances for their thrusters and squats. So I tried some wider stances. Wider stances make it MUCH easier to get to the bottom, but don't necessarily make it easier to get out of the bottom.

Monday February 18, 2013
At Ctown
Barbell complex warmup (deadlifts, hang squats, OHS, snatch balance)

Metcon
4 8 minute AMRAPs with 2 minutes in between each.
This was 40 minutes of hell.

8 snatches (95#), 40 single unders (made 2 rounds)
8 power cleans (125#), 20 pullups (made 2 rounds + 8 + 11)
8 thrusters (75#), 20 situps (made 2 rounds + 8)
8 SDHP (75#), 20 burpees (made 2 rounds)

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yesterday....long dog walk on the wet granite bluffs around town. supper slippery...made me remember how much fun being out in the woods was

tonite

3 RM box squat to 20"box 330lbs
6 x 4 good mornings
135-165-185-195-200-205
5 x 15 60 lb dbell sit ups
150 green band high bar good mornings

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Bench day of 5-3-1 week.

BP 5X185,3X225, 1X265
Bent row 3X5 225
SP 5X145,3X165, 1X185
BP 3X5 185 w. chains
DIPs w. weighted vest 3X5

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2/18 Bench day 5-3-1
WU: Row 800m; pull-ups 9, 9, 9; butt kicks; high knees; bench press 45 X10/ 90/ 110 X5/ 135 X3; back extensions X2X15
Lift: 165 X5/ 190 X 3/ 210 X1
Cash out: Power snatch 45, 65, 75, 85, 95 X3

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A short WOD at the base "Globo":
[B]WU:[/B]
800m run
100 SUs
2 Rounds:
10 Push Ups
10 Air Squats
3 [URL="http://gymnasticswod.com/content/kipping-handstand-push-progression-pt1"]kipping handstand push progression (pt1)[/URL]

7 24" Box Jumps (Clipped my chin on the box! :shrug:)

[B]WOD:[/B]
Dead Lift 3, 2, 1
295 (3), 315 (2), 335 (f), 325 (1)
Power Clean 2, 2, 1, 1
135 (3), 155 (1), 155 (2), 175 (f), 165 (f)

[I]Was hoping to do more box jumps, but clipping & bleeding all over the place isn't cool. (Especially in a Globo!) Got bandaged up and started on the DLs. 295 & 315 went well. Tried 335# but just couldn't do it. The power cleans at 135 & 155# seemed easy. Dropped the 155# on the 2nd rep. Again, Not cool in the Globo! My pulls at 175 & 165 were WAY TOO SLOOOW! :mad: If I could get my initial pulls faster, I think my cleans will go up!![/I]

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speed bench 3 x 9 115 lbs yellow bands n/m/w
incline push up 2 x rm 25lb vest 25-18
death by tri press 5 x 20 2/3/4/5 boards 95-100-105-110-110
100 low bar red band tri pull down
5 x 8 t-bar row 95-95-95-135-135

got to work with a 30 y.o. fire breather who i did my foundations with 3 + years ago. great to work with him certainly pushed me:D

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2/20 WOD

A. Squat Clean, 1:1:1, 10 sec rest, 5 sets, 3:00 rest between sets:
135-145-155-155-165f-160(1 only)

These felt good. I think I had tired myself out enough by the time I got to 165 to get it up. First rep at 160 exploded up, then I started arm pulls. Concentrated on transferring weight back and forward on feet, but that might have been overthinking it. KJ suggesting just trying to jump, which made the 160 go up easily. I think on future similar rep schemes I need to get to my max weight earlier, so maybe 135-135-165 etc or something like that.

B. 30sec ME Row or AD, rest 3:00, 5 sets (for TOTAL calories)
32(AD)-11(row)-12(row)-10(row)-32(AD).

Working that airdyne machine is as close as I have ever come in real life to my nightmare of running through mud.

Link to whiteboard (WFS): [url]www.flickr.com/photos/93561498@N00/8491939681/[/url]

Claw

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[B]WU:[/B]
400m run
3 rounds:
5 Pull Ups
7 Med Ball Cleans (20#)
15 AbMat Sit Ups

PVC Snatch work

[B]WOD:[/B]
A. Squat snatch; 2 reps x12 sets @50-70% 1rm; rest 45 seconds bw sets – let high speed and perfect mechanics dictate load
B. 2 muscle ups on the minute for 14 min
+
10-8-6-4-2
Power clean 115
Bar facing burpees (Yay! Burpees!)

Did A with 65# & 85# focusing on form.

Worked on MU form.

Did the Metcon in 6:47

[I]Started @ 65#, went up to 85# and my form went bad! Then went back to 65#. Snatches are tough. Got some good pointers on Muscle Ups. The Metcon went well, kind of felt I should've gone to 135#. Next time...[/I]