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Claw- Word on those Wall Walks!! Nice job though!!

[B]WU:[/B]
~20 DU Attempts (Got A LOT more than Than I thought I would!)
20 Push Ups
20 AbMat Sit Ups
20 Air Squats
~25 Ft:
Bear Crawl
Side Lunges(2)
5 Inch Worms (2 Push Ups)
Squat Jumps (2)

[B]WOD:[/B]

For Time:

(115/85)

20 Power Snatch
18 Lateral Burpees
16 Double Unders
14 Power Snatch
12 Lateral Burpees
10 Double Unders
8 Power Snatch
6 Lateral Burpees
4 Double Unders
2 Power Snatch

Did 85#

~13:00

[I]Tried 95#, but my shoulder didn't like it. 75# felt easy as did 85#. My PSs felt good yet my instructor, Brett, said I was pulling too early! I could feel taking off yesterday!:mad:[/I]

[B]16 May:
WU: (At the base Globo!)[/B]
.555555555mi run
100 SUs
DU practice (getting more SU/DU/SUs!)
2 rounds:
10 Push Ups
10 Janda Sit Ups
10 Air Squats

[B]WOD:[/B]
Back Squat 3 Reps EMOM for 6 minutes (70-75% 1RM)

Then

8 minute AMRAP:

5 OHS (115/75)
10 T2B
15 KBS (1.5/1)

Did 225# on the BSs & Subbed 80# on the OHS & a 55# Dumb Bell on the Swings (Russian):

3 rounds + 5 OHS + T2Bs

[I]Back squats went easy, yet I could still feel them. Was disappointed about the AMRAP, but I was at least able to do the OHS & the Swings straight through! T2Bs were the limiting part of this WOD. I could feel my shoulder afterward, though it feels better now!

Actually, the best part of the day was running into one of the CFWP firebreathers talking with a CrossFit Newbie. He was telling about my modifications to the WODs so I could do CrossFit anywhere! :D[/I]

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05.17.13
Wendler 5/3/1
Month 3, Week 3
Squat Day


WARMUP
OHS w PVC


SQUATS
5x195
3x220
4x240


ACCESSORY
Flutter kicks
Uphill Sprints

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Went to the box on Monday and did the regular and dynamic warm up. More body parts than I cared to think about were aching and tired. So I left.

Got my sleep back to regular and went this morning. The group is 6 AM. I seem to go for 3-4 weeks and then my sleep starts to erode. I start to wake earlier and sleep more interrupted. Now after 3-4 night, my sleep is good again. I wonder if this pattern is here to stay?

Warm up, dynamic warm up'

Strength: 5X 70% OHP followed by trap and chest stretching(134)
3X 80% OHP followed by the same.(155)

Untimed: 2X80% explosive extension, count of 5 to work the negative
5X Wallball at 14 feet. for 3 rounds.

Untimed: Count the rounds or sets to completion--take rest as needed.

100 Pull ups--7 sets
100 Push ups--2 sets.

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seated on a 16" box jump with 20lb vest on max height 34"

standing on 2 24" boxes with west side belt 6 RM squat 64kg's

hip raises 4 x 20 heavy green band

pull throughs 2 x 20 4 plates on old school machine

amrap 5 minute

32 kg kb dead lift
24" box jump

4 1/2 rounds

100 unbroken seated red band hammie curls

3 days off for the long weekend....off to see a buddy i have known since we were 5 :D

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05.18.13
@The Dam

1 walk up stairs x120
1 run/walk up stairs x120
1 run up stairs x120
(continuous)

(break)

3 Uphill sprints 50 yards@ steep incline
one minute rests




05.20.13
Wendler 5/3/1
Month 3, Week 4
Dead Lift Day (deload)

WARMUP
(none)

DL
5x135
5x165
5x195

ACCESSORY
Bent Rows
Straight Bar Curls
Ball Slams

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5/18 workout
SB Training Crazy Fit Challenge.

Four loops of this track: [url]http://www.mappedometer.com/?maproute=181584[/url] (look at map in Satellite view to see the terrain).

Obstacles included a couple hay bales on the uphill single track trail, then along the top fire road there was a short balance beam over water, a tire flip station, a pallet drag loop station, a small wall to scale, and a big wall to scale. Pick up a motorcycle tire at bottom of single track and run with it down road and around both ball fields, crawling through a mud pit, back to start and carry tire back to where it was picked up, then continue up road to parking lot and back to trail. Last loop did not involve carrying a tire.
Not sure my exact time but about 1:12.

Kicked my butt, still tired two days later.

Claw

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On travel last week, managed three trips to the gym and finished 5+ week today

Wendler 5+ week

Last week
Shoulder press 100, 115 X5/ 125 X7
Deadlift 210, 240, 275 X5
Bench 145, 165, 185 X5

5/20
WU:
One mile dog walk and row 1000m
Shoulder, hip, t-spine, back mobility
Squat 45 X10, 90, 110 X5/ 135 X3
Lift:
Back squat 145, 165 X5/ 190 X7
Assist:
Back squat 110 X4X10
Walking lunges with 10# dumbbells overhead 3 sets X 15 yards

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Great work guys!!

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

3 rounds of Cindy
Mobility with PVC
Press Practice

[B]WOD:[/B]
Est 1RM Press
Est 1RM Push Press
Est 1RM Pursh Jerk
(15 min)

10-min AMRAP :
500m Row Buy-In
+
5 Deadlift
5 Hang Power Clean
5 x Push Press
100#

135# Press
135#Push Press

AMRAP:
4 rounds + 5 Deadlift + 5 Hang Power Clean + 4 x Push Press

[I]Felt good about the Press work since my shoulder limited me last time I tried it. However, I took too much time & my push press wasn't there, though 135# was easy to Push Press.

I took it easy during the row and kept about a 2 min/500 pace. The hang Power Cleans were the limiting factor. I could do 135, but not sure I could do it 5 times int 10 min!! Got 2 rounds in 5 min (+ the row). The last 3 rounds, I had to rest on the DLs and wasn't able to do the HPCs straight through. I ended doing push jerks, which made it easier, but slower. One rep short of 5 rounds!! :ranting2:[/I]

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5/19 workout
Slow one mile jog at SBCC track followed by a little mobility. Really sore from Crazy Fit the day before.


5/21 WOD
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
233.

Rounds of 84, 79, 70 (and I might have over-counted by 10 on second round).
Very disappointed. I approached this WOD like a wimp. I tried to pace the first minute and probably left a bunch of reps on the floor. I then was basically unable to crank up the volume on rounds 2 and 3. I should have been collapsed and gasping on the floor at the end, and I wasn't. Pacing is not an ideal strategy for me, I need to just go b@lls-out, keeping in mind there is maybe 5-10 seconds of rest between stations and a full minute at the end of the round.

Claw

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FGB was my first WOD. It has a special place for me!

[B]WU:[/B]
.55555556 mi run
100 SUs [I]Took me 3 attempts![/I]
DU practice
10 Push Ups
10 Air squats

Push Jerk Practice
Snatch Balance

[B]WOD:[/B]

600m Run
60 KBS (70/53) [I]Used 50# DumbBells[/I]
60 HR Push Ups
60 Pull ups
60 Cal Row
600m Run

29:47

[I]Took it easy during the 1st run. Did the Dumbbell swings & HR Push Ups in subsets of 10. Pull ups were done in subsets of 3 ending up in singles. My arms were feeling it in the row & the last run was tough until the very end.

Received some bad news about CFWP. Due to a number of factors, we maybe suspending formal WODs till October. Kinda bummed! :mad:[/I]