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[B]05.19.2010-Wednesday[/B]

AM: 30 Burpees 12# Vest
[B]Strength: Deadlift[/B] (work toward a 1RM by end of month)
Warmup: 10x75#, 3x100#
150/185/200/210
way off my PR but understandable, working a lot of hours hardly any sleep lately.

PM:
[B]WOD at home[/B]
10 rounds:
30 double unders
10 inverted rows
[B]19:03[/B]
I did rows instead of pullups b/c of shoulder issue. This was the shedkicker wod. the other wod was 5 rounds of 500m row/25 12" lateral hurdle hops.


Stretch

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Warm up: 10 treadmill. dynamic stretches.

Skill: Dumbbell Push press: 3 X 5: 45-50-55-60-65 (f). One arm unstable on full extension on second rep. Dropped the load rather than wrestle with it.


Workout: Annie: 50-40-30-20-10 of Double Unders and Sit ups.

Subbed: stand on platform high enough for crease in hip is lower than knee. Sit ups on GHD to parallel.

Completed in 17:55.

Dynamic stretches to finish.

Plan more use of dumbbells due to shoulder inflexibility. Noticed that this eliminated hyperextension of back which happens some times w. barbell and presses.

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WU
GHD back extensions 10/ 10@ 25#
GHD situps 20/10 @ 25#
slam ball 10 @ 25#
pushup 20
OHS 5 @ 90#
K2E 2x15

Lunge squat 5x5
5@65#
5@85#
5@95#
5@115#
5@125#

WOD Helen
11:49

post 2X10 ring dip
jumprope

m/55178 CrossFitChesterton

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WU:

800m run
2x10-
-Air Squats
-Pull ups
-Push ups
-Supermans

WOD:

Split Jerks
3,3,3,3,3
95#, 115#, 135#, 145#, 145#(This was the 1st time I did these, so I set a PR!) (The other thing I found weird was that when I did the split, my left leg went out in front. Since I'm right handed, I assumed it would be my right going out front. Interesting.)

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[I][B]100519 WEDNESDAY
[/B][/I][I][B]
Warm-up:
[/B][/I]CF Sonora WU w/ 800m run.

[I][B]WOD: [/B][/I][B]"Tabata Something Else"[/B]
Four full Tabata cycles of 20 seconds on / 10 seconds off (8 rounds each) of:
Pull-ups
Push-ups
Sit-ups
Squats.
[B]SCORE: 323
[/B][I]Last TSE was a year ago - - [B]325, [/B]so really happy with this score today![/I]

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[B]Bill H., [/B]The trainer that taught me the split jerk did this: as I was standing, arms by my side, the trainer came up behind me and pushed me forward un-expectantly. The leg that I put forward to balance myself (in my case my left leg) became the leg I would put forward for the split jerk. I suppose it's kind of like discovering which eye is your dominant eye when you first start shooting.

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5-19-10
Overhead Squats 5-5-5-3-3-3

[B]115(4), 115(3), 115(5), 125(3), 145(1), 135(1), 125(3), 135(3)[/B]
not really the performance I was looking for, need to warm the old man shoulders up with lighter weight more last set form was solid

rest 5 min, then

2 rounds for time:
[LIST][*]10 Sumo Deadlift High Pull, 115 lbs[*]10 push-ups[/LIST]rest 2 min, and then repeat for a total of 4 cycles.

[B]1:29,1:20,1:21,1:34[/B] broke on last set of SDHP 5/5

extra work-3 x 8 GH Raises

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Hi Terry,

I haven't seen that SDHP/Push-up couplet workout before......great push-pull programming!

Did it take you a long time to get stability in the shoulders with OHS? When I'm locked overhead (in the squat) even with just 28#, it seems that someone could just push forward or backward on the bar and I'd lose the positioning / have to dump. Thanks.

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5/20 WOD

Deadlift 10-5-3-2-2-1-1
185-225-255-275-295(f/one rep only)-295*-300*

Former PR 285#, so I added 15#. I'm now a proud 300# Deadlifter! :pepper: Elite Goal of 320# is just around the corner.

I ♥ Deadlift Day!

The Claw

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[I][B]I ♥ Deadlift Day!

:yeahthat:

[/B][/I]Props on the great PR, Jim! Doesn't it feel wonderful to cross that 300# milestone? And you are sooooooo close to a 2X BW DL. That is flat AWESOME!