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2/25 Deload Week - Overhead press
WU:
Row 1000m; high knees; butt kicks; overhead press 45 X10; pull-ups 8, 6, 7, 8
Lift:
Overhead press 60, 75, 90 X5
Cash out:
jerk 65, 75, 85, 95 X5; 35# KB waiter carry X2X50 yards

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2/25 WOD

A. EMOTM, Power Snatch, 5 reps, TnG, 10:00
Started at 75, then to 80, then to 85. 85 was pushing it. Hoped all these reps would reinforce triple extension but it wasn’t happening this morning.

B. 4rds FT:
10 Push Press (95/65)
15 Kipping pullups
200m Sprint
3:00 rest
16:58 (7:58 of work)
Splits 2:01, 1:51, 2:02, 2:04.

The pull ups were the clear bottleneck here, although push presses went slower than anticipated too. Push presses all went straight through, but once Traver reminded me to get my head through at the top, they slowed a little. Good ROM once cued. I really felt my recent bad eating and drinking and (not) sleeping on pull ups. Sets were 10-5, 10-3-2, 8-4-3, 5-5-3-3-2-2.

Once again Shane Wallace smoked everybody else in the place. Great efforts also by Dotson, Francie, and Lloyd. Found myself blowing spit on Schultz as we faced off on pull up bars, so I slid to the left on subsequent sets. Sorry, although my recent blood work is clean.

Link to whiteboard (WFS): [url]www.flickr.com/photos/93561498@N00/8508424280/[/url]

Claw

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Great Work Guys!

[B]WU:[/B]
3 rounds:
5 Air Squats
10 Pull Ups
10 Push Ups [I]((Did the last set Kicking Push Up style like Michonne did in The Walking Dead last night.) [/I]
15 AbMat Sit Ups

[B]WOD:[/B]

Karen
150 20# WB shots

10:50

[I]Slower than my last time, but I tried to be consistent. I still felt sore form Saturday, but I'll take it![/I]

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has a packed weekend. Family member died last week and we traveled to LA for the funeral. Had to cut my Powerlifting competition short to catch the plane. DL: 375, BP 275 (skipped the last two attempts as the bench was wobbling and it did not want to risk an injury), DL 505. Skipped the last attempt to leave the gym. total 1155. The lifts all felt good and left me with the feeling that I could go higher. Except the BP. Still chasing 1200 total. For a year off from competing this went well.

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Was going to take a few days off. But woke at 5AM and figured I was recovered enough to work out.

5X3 Hang squat clean
3X2 same
1X1 same....increasing wt.

1RFT
50 burpees
20 front squats @185
50 burpees
Scale: 2X30 DB's for front squats
18:08.

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Tuesday February 26, 2013

Lots of walking on sunny and warm beaches. A few token burpees.

[url]http://jtkalnaynovels.wordpress.com/2013/02/26/dear-crossfit-why-im-not-doing-the-open/[/url]

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JT - Funny Man! :rofl:

Pat- Awesome job on the PowerLifting Competition!

[B]WU:[/B]
Push Ups/Air Squats 9/1, 8/2, 7/3, 6/4, 5/5, 4/6, 3/7, 2/8, 1/9

Burgener warm up

[B]WOD:[/B]
A. Back squat 2, 2, 1, 1; rest 2 min
225# (2), 245# (2), 255# (1), 275# (1)
B. Paused below the knee squat snatch 2, 2, 1, 1; rest 2 min
45#
+

30 seconds max reps power snatch 75#[I] Scaled from 95#.[/I]
30 seconds max reps burpees (Yay! Burpees!!)
30 seconds max reps kbs 2 pood
30 seconds max reps box jumps 24"
1 min max calories rower
Rest 5 min
x4

23/11, 28/12, 25/11, 28/11

[I]Beware any WOD with rest in it! The Back Squats went well. 275 felt easy after last weekend. The AMRAPs were tough. I was pulling on the Power Squats. Did mostly 8 per round. Kind of wished I did 95#. With 75#, I can be sloppy & get away with it.[/I]

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Pat - Sorry to hear of the loss of a member of your your family.

2/26 Deload week deadlifts
WU:
Row 1000m; Abmat situps; back extensions
Deadlift 45 X10
Lift:
Deadlift 120, 145, 170 X5
Assist:
45# good mornings X3X15
35# KB swings X3X15

2/27 Skiing at Breckenridge 23,700' of vertical
The snow was really good. Spent the morning skiing blacks and double blacks in the bowls. By lunch legs were screaming for a break so we switched to groomers or recently groomed runs. A great way to spend a day off from work. :)

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2/27 WOD
A. 10:00 to find 1RM Standing Press
125.
Failed at 135, and then 130. Disappointing because I hit 135 while doing Crossfit Total in the Globogym a few weeks ago.

B. AMRAP, 1:30, rest 1:30, 6 rounds
Odd Rounds:
5 Deadlifts (50% 1RM), 10 Wall Balls (20/14)
Even Rounds:
5 T2B, 10 HR Pushups

Odd: 6 rounds + 5 deadlifts (155#) + 3 wallballs
Even: 7 rounds + 5 T2B + 2 HR pushups

Keeping track of rounds was a hard as anything in this WOD. Absolutely flew through the deadlifts. Still need a small kipping swing between each T2B. Unbroken sets on everything but wall balls.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8514088485/[/url]


2/28 WOD
A. OHS, 2012, 2-3 reps, 4 sets, 2:00 rest
115-125-135-145
Really, really happy about this! 145 is a 3-rep PR and ties my 1-rep PR. Love the pacing element, since it turns out a slow controlled descent is key to getting bigger weights up for me.

B. “Jackie”
1000m Row
50 Thrusters (45#)
30 pullups
9:16.
This is about 40 seconds off my PR. Pretty sure doing all the OHS first took some of the edge off my performance. Row was about 10 seconds slower than last time, and thruster sets were much shorter than last time: Started with 15 and then 10 and then 5’s until done.

Bad day for two of the five rowing machines to be out of commission. We only had 7 athletes and still had to run three heats, starting at 5 minute delays, and we still ran a little long. Big props to Barbarita for toughing her way through this one.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8515779617/[/url]

Claw

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Thursday February 28, 2013

2 hours walking on beach.

15 minutes swimming in the ocean.
Swimming in the ocean is not like swimming in a pool...

CrossFitters may enjoy the middle third of this book, where a recluse finds a positive way to re-enter society through metabolic conditioning. Warning, this book contains graphic sex and violence.

[url]http://www.amazon.com/The-Flats-ebook/dp/B00BMHKFH8/ref=sr_1_1?ie=UTF8&qid=1362090789&sr=8-1&keywords=kalnay+flats[/url]