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Great work everyone.
After warm up of stretching, bear crawls, gallops, scorpions, etc,
2 rounds not timed : 10 good mornings, 10 toes to bar, 10 DU's

Strength: 3X5 Front squats 95,,,,155
2X2 Front squats working the negatives and bottom hold 155

1RFT 50 Burpees
20 Front Squats 155
50 Burpees
16:34.

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8/2 WOD
5 minute kettlebell snatch test

81 @ 1.5 pood
Improvement by 10 over last attempt. Alternated left hand, right hand, in sets of 15-15-10-10-5's to end. Tore left hand callus after 75, so I did last 6 with right hand. Worked with Traver who crushed it. I made a video which I will post once it loads to YouTube.

Claw

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[QUOTE=Jim Cordes;1183580]I made a video which I will post once it loads to YouTube.[/QUOTE]

WFS: [url]http://www.youtube.com/watch?v=yg4_4fih8sI&list=U[/url]

Claw

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[B]08.01.13[/B]
Wendler 5/3/1
Month 6/Week 2
Bench Press Day

WARMUP
Pushups
Rollovers

BENCH PRESS
3x165
3x190
4x215

ACCESSORY
Dips
French Curls
Janda Crunches



[B]08.02.13[/B]
Wendler 5/3/1
Month 6/Week 2
Squat Day

WARMUP
OHS w/Oly Bar

SQUAT
3X195
3X225
5X255

ACCESSORY
Box Jumps
Incline Leg Raises

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Sat 8/03/13

Oly lifting cert/ seminar with US coach Daniel Camargo

8 hours of drills, snatch and clean and jerks

Didn't go to heavy. Very technical My form is 500% improved...stayed about 60-70% for about 1000 reps!!!! Many PRed but I wanted to concentrate on strict form, speed and muscle memory ... Amazing that just tweaking little things made the bar just fly up light as a feather.... I felt like I could really have gone heavy but coach much preferred me staying light and technical.....


Great day...really lucky to have been taught by one of the best!!!

I'm going to pass out now, and hopefully not slip into a coma :yikes:

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Sunday August 4, 2013

Mobility work

Bench press to 235#

T2B (6 in a row, PR) and pullup (11 in a row, not a PR).

Death by Kettlebell, 35#, made it all the way to the end. We plotted reps versus "suck" versus time and discovered that while reps increase linearly the suck increases exponentially. "The problem with death by KB is that when you're 1/2 done, you're not..."

Re: Over 50 Crossfitters Sign In
 

Warm up: arm swings, core rotations, warrior pose. Gallops, scorpions, figure 4 walking, couch stretch 2 minutes ea. leg.

3X3 power snatch: 95...135

10 EMOM 2Xpower snatch w. 105.

WOD: 1 RFT

21-15-9 Pullups
9-15-21 Power snatch w. 95

Rx: 13:24.

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08.05.13
Wendler 5/3/1
Month 6/Week 3
Shoulder Press Day

WARMUP
@the Dam
Stairs
1x120 (walk)
1x120 (jog)
Uphill sprints
2x70 yds. (ME)
1x45 yds.
Shoulder Press w/Oly Bar
Rollovers

SHOULDER PRESS
5x105
3x120
3x135 (F-4)
(new 1RM=145)

ACCESSORY
Overhead Walks (2 35 lb.K-bells)
1x70 yds
2x35 yds.
Incline leg raises

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8/3 Endurance Group run
Gibralter Road, No Shooting sign to La Cumbre Peak.
5.4 miles, nearly 2,000' elevation gain.
1:09.

Yikes, that was long, steep, and hard.
(WFS) [url]http://www.mappedometer.com/?maproute=205591[/url]

Claw

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MONDAY– AUGUST 5, 2013

Strength

Speed Strict Press- 8 x 3 @ 50%- Every 30 Seconds

WOD

5 Rounds For Time:

Burpee + Clap Push Ups x 8

High Hang Power Snatch (Power Position) x 4 @ 115

200 Meter Sprint Shuttle

Post WOD

Shoulder scapula mobility work

3x10 OH squat bar
3x10 black band pull a parts
3x10 sotts press Bar
3x10 Knealing KB press. @25
3x10 black band y raises