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Claw - Feel your pain on the OHS! My right says weird things to me on the OHS & I have to FORCE keeping the knees out!

[B]1 Nov:

WU:[/B]
.5555556 mi run
100 SU
DU practice

[B]WOD:[/B]
5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec

45-75-95-115-125(f)-120

-then-

3 rounds for time of:

14 Burpee Over-the-Box Jumps 24/20″ [I]Scaled ~20"[/I]
21 KBS 24/16kg [I]Scaled 50# Dumbbells[/I]
28 Shoulder Touches

13:48

[I]Not happy with the time but had to do it in the base Globo with people coming & going & not understanding I was doing this for time!! :( But I was happy that I WAS ABLE to jump over the ~20" box which are bigger than the ones @ CFWP! Left pec was VERY sore during the Burpees (Yay! Burpees!!).[/I]

Did 47 more Burpees (Yay! Burpees!!) (89 total) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

[B]2 Nov:[/B]
90 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!
[I]Pec felt better![/I]

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yesterday

1RM blue bands 16" box squat 260lbs

5 x 8 bulgarian split squat 80 lbs

this morning

250 m row then amrap 135 lb back squat 35 rep
250 m row then amrap 135 lb back squat 35 rep
250 m row then amrap 135 lb back squat 40 rep

total 110

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11/2
Warmup: Row 700m; Abmat situps; weighted back extensions; deadlifts 45, 115, 140X5/ 170X3
Lift: Deadlifts 185, 210X5/ 240X9
Assist: 65# good mornings X3X10; T2B X3X10
WOD: 3 RFT
65# power cleans/ row 500 m
10:40
Felt good about my row splits; they were 2:03, 2:10, 2:05

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Snatch variations and drills for 20 minutes. Bar only!

WOD
AMRAP 12 minutes
5 Push press @115
10 Push ups
15 DU's (Scale 3:1)

7+4 PP.

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11-3
box squat 10x2 @ 185 w/ chains
EMOM
2 HS @ 95
4 chin up.

15 each arm 55# KB swing

10-1
good mornings @ 95
DU

WOD 4:00 AMRAP
run 200m
20 DU double unders were a sticking point, one and a half rounds
rest 2:00
4:00 AMRAP
5 thrusters @ 75
5 burpees 4 full rounds 5 thrusters 2 burpee
rest 2:00
4:00 AMRAP
4 DL
4 HC
4 push press. first round @ 135, back off to 75 for the rest

m/58/180

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Saturday November 3, 2012

Worked pistol progressions.

AMRAP 15 minutes:
10KBS, 35#
5 GHD situps.

13 rounds plus 10 reps.

Am trying to train my brain to allow my body to keep moving.
Tried not to make any "deals" with myself (e.g., do 5 then rest for 5 seconds...) Tried to just keep moving.

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11/3
Warmup: Hill work. 3.5 miles with 750' of elevation gain; shoulder protractions; barbell OH shrugs; shoulder press 45, 55, 70X5/ 85X3
Lift: Shoulder press 90, 105X5/ 115X8
Assist: Pull-upsX3X10; 70# press X3X10
Skills: Split jerk (alternating legs in the catch) 45, 55, 65, 75, 85X5

11/4 Bicycle ride
23 miles (1300+ feet of climbing) around Colorado Springs
Cashout: Sunday afternoon nap. :)

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JT - Save the deals for the heavy weights!!! :D Nice Job!

Alden - Love your cashout!! :D

[B]2 Nov:[/B]

91 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

Shoulder Press work

[B]2 Nov:[/B]

92 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

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Sunday November 4, 2012

Got some excellent coaching in the Shed o' Pain from Tim.
Got pointers on improving form on TGUs, setting up for Olympic lifting, and the split snatch. Did some light split snatches (95#, 105#) to work on form.

Went rock climbing in the late afternoon. Did 7 or 8 routes.
CrossFit really translates into rock climbing!

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Monday November 5, 2012

Tried Oly lifting shoes today. I think they are going to make a big difference for my hips and lower back. They made it easier to get out of the full squat position.

WOD
Strength
Work up to 3x5 back squats
Work up to 3x5 front squats
3x5 RDLs

AMRAP
2x5minutes with 1 minute rest in between
4 hang squat cleans (75#)
8 pullups
10 double unders.
3 rounds plus 4 reps in the first 5 minutes
2 rounds plus 4 reps in the second 5 minutes