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wow claw what an "adventure" yup your legs look like crap and poison oak was a major bullet to dodge. funny how we have to do something like what you did just to remind us of a few of the basics eh? at least you have a good story to tell :D

last nite

5 rounds

50' walking lunge
50 15lb bar good mornings
25 sit ups

12:56

100 black band hamie curls

3RM bent elbow plank hold

:30, :23, :18

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TUESDAY– AUGUST 20, 2013

Strength

15 Minutes To Establish 1 Heavy Front squat... After about ten light sets...Hit 225x 4. Then 235x2, 245x2 and ran out of time.... Really proud as when I started CF 2 months ago I could barely FS 135!:):):)

WOD

12 Minute AMRAP:

KB @50 Lunges x 20 (10 per leg)

One Arm KB Rows x 20 (10 per arm)

POST WOD

3x10 OH squat bar
3x10 OH squat black band
3x10 band pulls

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Yeah, that canyon scramble was not my finest hour. :shrug: Thanks for the love though.

8/20 WOD
A. Backsquat, 15:00 to work up to a 5RM
205
Wow, have I lost strength with all the running! Normally this would have been 225 or so.

+
8 rounds F.T.
200m Run
20 Russian KBS
90sec rest

Don't recall time but my first round took 1:36, then I stuck at 1:30-ish until last couple when I sped up a little. Used 2-pood bell, really a struggle to do all 20 swings straight through but I did. So glad to be back working with the iron!

Claw

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08.20.13
Wendler 5/3/1
Month 7/Week 1
Bench Press Day

WARMUP
Pushups
PVC Rollovers

BENCH PRESS
5x155
5x180
6x205

ACCESSORY
Dips
Skullies
Incline Leg Raises

@the Dam
Stairs
1x120/walk
1x120/jog
1x120/run
Uphill Sprints
1x70 yards
1x45 yards

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Tuesday August 20, 2013

Press Clinic with Julie Foucher (see attached link), then three rounds, for time, of 15 STO 95#, 12 pullups.
6:24

[url]http://jtkalnaynovels.wordpress.com/2013/08/21/dear-crossfit-thanks-for-sharing/[/url]

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Still working on forearm rcovery using the Rogue bands. Coming along but slow.

WOD
2 RFT

25 KB 53#
10 Push ups
20 KB
15 PU
15 KB
20 PU
10 KB
25 PU

10:34

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/21 WOD

“Filthy Fifty”
1 Round for time:
50 Box Jump, 20" (step down)
50 Jumping Pull-ups
50 KB Swings, 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45 lbs
50 Back Extensions (sub stiff leg DB deadlift)
50 Wallballs, (20/14)
50 Burpees
50 Double Unders

29:50.
Every time I do this one the movements are a little different. This time, 20" box instead of 24# and stiff leg DB deadlift (25#) instead of back extensions or Supermans. This time was in the middle of my previous tries but I liked my effort. I set up pretty low for jumping pull ups (bar was at my wrists when arms extended over head) really increasing the effort. K2E's and wall balls still a little janky, but I think I have far fewer bad wall balls than before. Sweated up a storm during this one!

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9562501623/[/url]

Claw

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WEDNESDAY– AUGUST 21, 2013

WOD #1

Dubs / Mountain Climbers

For Time:

100 / 25

75 / 50

50 / 75

25 / 100

WOD #2

Tabata:

T2B / Weighted Bridges@45#

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Awesome Work Guys!!

Claw- Glad you made it out of your Canyon adventure!! Nice Filthy Fifty!!

Pat - Glad you're getting better!

Been doing WOD's but have been busy!

[B]WU:[/B]

100+ SUs
Burgener warm up

[B]WOD:[/B]
15 min:
1RM Snatch

45#, 65#, 75#, 95#, 135# [B](PR!) :pepper:[/B]

15 min:
1RM Clean and Jerk

135#, 155#, 165#

[I]135 was sloppy, but I was able to do it!! 165# felt easy! Tried 175# but wasn't able to get under the bar! (All in my mind!!:ranting2:)[/I]

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tuesday

team gimp work out (myself and 2 other great guys that love to BBQ on the modifyed program)

3RM red band saftey squat bar good mornings

170 lbs

concentric zercher squats 5-5-5

135-165-185

stiff leg sumo deadlift

135-165-225

toes to wall 50 (will i ever learn to like these.....)


last nite

team gimp continues.....(me with another over 50 chap who is recovering from shattering his ankle in a climbing fall this spring)....

4 x 750 m. row at 90%

2:55, 2:53, 2:47, 2:51

3 rounds 20 each side single arm row 30lb dbell

5 minute amrap linking legs (which was interesting cause my partner is still in an air cast) do sit ups and pass a 20 lb med ball back and forth. each time ball touches ground counts as one rep

81 reps

saw a foot dr. yesterday for foot problems...she says given the amount of activitiy i have had in my life my feet are in pretty good shape over all. she is going to do a cortozone shot into the middle of the ankle joint and wants me to get othoticits and is fairly certain that will take care of the problems.

spoke to both my coach and p.t. last nite and they were both comfortable with doing this so i guess next wensday i will be getting a shot.