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[B][U]April 16-24[/U][/B]
Skiing in Tignes France. Skied 6 days and ran one day for 35 mins at the ski resort. Running up the hills at altitude was tough going. Legs got a great workout during the week.

[B][U]April 25[/U][/B]
Threw my stuff in a backpack and ran home from work.
10 miles in 1:30.14 (HR avg. 125 and max. 150)

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Deb,

Sorry you hear you had a bad night. Was it just that everyone's moods were off a little. That can happen with someone one is training with at times. People are people, good time and bad.

You may not be happy with your performance, however, nonetheless, you still got a good workout. Hope you have a better one to day.

W

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[B][U]April 26[/U][/B]
Biked 10 miles to work (33:33, HR Avg 119, Max 150)
Biked 10 miles home from work (37:30, no HR data, very stiff headwind all the way home), then
OHS: 10x45#, 5x60#, 5x70#, 5x75#
DH Pull-Ups: 5, 10, 10
Shoulder Press: 10x45#, 5x105#, 5x120#, 7x135#
Stretched

My legs were sore this afternoon from yesterday's 10 mile run and the bike to work today, which was fast given the stops at the lights and hills. The headwind was strong and a real pain on the ride home. OHS work began tonight. I'm going to focus on that for a while (more than back squats, which are pretty good).

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sunday. went for an 1 1/2 walk/run with wife and dogs.

monday. 8x2 green bands 190 lb back squat w/600 m run

today. 2 k.m. run, 10-185 lb back squat, 25 sit ups x 2......29:07

don't know if i will ever really enjoy this running thing but i better learn to deal with it as our coach said tonite to get ready for lots of running as it get nicer out. i can hardly wait:ranting2:.

go canucks. on one had i want them to win because it is quite exciting to get to the next round. on the other hand it would be good to see them loose because playoff hockey creates havoc with trying to organize anything because the first question that comes up when schedualing something is what is the date of the next game.

go canucks anyways.

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Great work everyone!!

Wilfredo - Pat & Tim have told you more wisdom on dealing with injuries than my poor words. Keep plugging & be smart and you'll be amazed at how you'll progress!

Deb- what can I say? I understand your frustration with the snatch!! For me, It's like trying to walk & chew gum at the same time. Congrats on the PR. Sorry the next work out wasn't what you wanted.

[B]WU:[/B]

400m run (100 regular, 100 backwards, 100 sideways (right lead), 100 sideways left lead)

45# snatch practice

[B]WOD:[/B]
1-1-1-1-1-1-1-1 Snatch

85#-95# (PR!)-95#-115#-115#(f)-95#-105#-110#

[I]Felt the lower weights were easier. The 115# was sloppy. Had to muscle it up. Went down to 95 to work on form. When I focused on opening the hip, it was [B]a lot[/B] easier!![/I]

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4/27 WOD

1 Round For Time:
100 Double Unders
200 M Farmers Carry
25 Sumo Deadlift Highpulls (95#/65#)
200 M Farmers Carry
25 Sumo Deadlift Highpulls (95#/65#)
200 M Farmers Carry
100 Double Unders

23:30. First WOD in 10 days, and the lack of exercising, lack of sleep, and crappy food all made themselves apparent. Went heavy on Farmer's Carry with two 1.5 pood kettlebells. Had to set them down every 30 M or so by the end. 95# SDHP's are no joke; I ended up doing sets of 1 or 2 to knock them out. First set of D/U's went well, strung well over 30 together. The last set, on the other hand, was slow going because I was so tired.

GREAT to be back!

Claw

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its ok. theyre always making these CF 'jokes'. kind of annoying is all!

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04.27.11

Wendler 5/3/1. Month 3, Week 3
OHS Day

WARM
OHS 5x45
Stretch

WOD
OHS
5x90
3x105
4x120

CASHOUT/ASSISTIVE
Behind Neck Push Press
25x75 lbs

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[B][U]April 27[/U][/B]
Biked 10 miles to work (33:30, HR Avg 116, Max 139)
Drove home (need car at home tomorrow due to bad weather for cycling)
2.6 mile hill run (24.05 HR avg. 126, Max 139)
Stretched

I was going to lift weights after the run but felt tired, so am putting that off until tomorrow. My right hip is feeling kind of sore. I rolled and iced it last night and will do it again tonight.

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[QUOTE=Jim Cordes;930765]..95# SDHP's are no joke; I ended up doing sets of 1 or 2 to knock them out...GREAT to be back!

Claw[/QUOTE]

No Shiite! ;) Did a WOD recently with 95# SDHP's - Brutal!! Great job!!

[QUOTE=Deb Borbone;930804]its ok. theyre always making these CF 'jokes'. kind of annoying is all![/QUOTE]
Hate that!! :ranting2: Some cretin was doing that when I was doing a WOD in the base globo a while back & it really got in my head!! Sucks!

John J - Great OHS WOD! They're a goat of mine that I don't want to admit!!

Jim C - we've got a few folks that bike to the CFWP gym for WOD's. Totally HARDCORE!!

[B]WU:[/B]
800m run

Open WOD 11.6
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
8 Chest to bar Pull-ups
[I]Used the mixed grip, but it didn't help the last few pull ups![/I]

THEN the gal I was working out told us we should join in the regular WOD

[B]WOD:[/B]
5 RFT:
75# Thrusters, 21 reps
63 Single Unders

22:53

[I]What was I thinking?!!? :eek: Broke up the Thrusters into sets of 7, but took way too long rests between sets. Also tried to drop all the way down into squat & then jump all the way up to help work on my hip extension. Could barely move my arms over my head right afterwards. Thank God for cold showers!! :D[/I]