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10.25.10:

Warmup
Stationary Bike
20 pushups
10 squats w/Oly bar
Stretch

Strength
Back Squat
5x135
3x185
3x215
3x245
2x275

Cash-out/WOD
Tabata
Stationary Bike

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[B]10.26.2010-Tuesday[/B]


warmup: row 500, pushups, pullups, situps lunges et al stretch
[B]WOD[/B]
5 rounds for time of:
200 meter sandbag carry
12 kettlebell swings - 32kg (24kg)
12 goblet squats - 32kg (24kg)
[B]18:16 rx[/B] disappointing. Slowest part was the runs and seems I have a little tweak in my low back!

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Tuesday, Oct 26

Dead Hang Pullups:
4 x Max Reps in a count of 3010
3 Minutes of Rest,
11, 8, 5, 6

As many rounds as possible in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Burpees

Use 50%-55% of BW for scaling Once you pick up the bar to start a round, you may not rest it on the ground until completion of all barbell movements. Start round over if bar rests on the ground.

10 rounds + 5, +1

Bill, Thanks for the link on the travel WODs. Just opened it. Wow, 23 pages!

I've been collecting a word doc of the travel wods from the main site and stuff we've done at the box that I can do either w/o equipment or at the local park district gym (no bumper plates). If anyone knows how to post a word doc to the forum I'll share or if somebody has a place to host I'll upload it.

Jeff

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Mobility WOD and some work towards 3minutes of hallow rocks: broken sets of decreasing time for 3 minutes.

Wendler 2nd Wave Bench Press: 3X170,195,215 (10R)

Wednesday 101027

Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Subbed reg. dips (no rings). 5 rounds. Boy my snatch needs allot of work. Straight up from floor to overhead w. this weight was not hard. Getting under the bar is difficult.

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10.27.10:

Warmup
1/2 mile run
20 pushups
A few rollovers

Strength
Bench Press
5x185
5x205
4x225

Cashout
Behind Neck Push Press @95 lbs. to failure
15

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[QUOTE]Boy my snatch needs allot of work. Straight up from floor to overhead w. this weight was not hard. Getting under the bar is difficult. [/QUOTE]
Nice work [B]Pat![/B] Was it easier getting under since you've been doing the mobility wod things? Ive been doing them and geez! some are harder than the workouts!! :p

[B]
10.27.2010-Wednesday[/B]
AM: 30 Burpees 12#Vest

PM:
Warmup: Row 500 (1:54, go figure!), pushups, lunges, stretching et al.

[B]WOD: "The Real McCoy"[/B]
5 rounds for time of:
30 wall ball shots
40 double unders
((sub for double unders is 40 lateral tuck jumps))
[B]20:48 20# Ball[/B] First time with the 20# in a wod, butt to ball each time, wasn't pretty but surprised myself, felt great & got it done :)

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Wednesday,

Strength
Bench Press 3-3-3-3-3 135, 155, 175, 185, 195 (1)

Conditioning

400m farmers walk/run w/ 35lb dumbell
15 chin ups
15 pushups
400m farmers walk/run w/ 35lb dumbell
12 chin ups
12 pushups
400m farmers walk/run w/ 35lb dumbell
9 chin ups
9 pushups

18:54

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Good work all of you!
10.28.10

As for me I took today off (went to our annual Mayors and Leaders Prayer Breakfast) nearly 800 in attendance!--

Yesterday I went to the gym with the "intentions" of doing the WOD Deadlifts and Power cleans along with the BS snatch challenge---

WU: AS, leg kicks, dislocates and 5min of deep MW squats
Strength WOD: BS-135#x20 (9th set) on my way to the 170# starting weight!
I am pleased so far as I have been able to do them unbroken and steady pace (even though the last two were taxing me to keep the "knees out")

Started DL WU with 135#x10-all was well
205# x 5 and on the second lift my lower back tweaked out:yikes:---Hmmm-didn't notice any break in form--(needless to say I was done) with DL for the day.
Practiced Power Clean form with 65# (shoulder felt pretty solid!)

Decided to call it good and went home to Ice and spend time on the "Pain ball"----Getting old sucks!!!:ranting2:-----in hind sight I realized I haven't been giving enough attention to building back stabilizer muscles in concert with building abdominals------so I will be doing a lot more GHD-back extensions!!


PLEASE DON'T FORGET TO VOTE!!--OUR future depends on it:run:

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Jeff- Yeah it's a BIG document! Hopefully, it'll give you some ideas when on the road.

Pat- awesome MWOD stuff. I NEED to really work on those hollow rocks!
[B]Tuesday 101026[/B]:

[B]WU:[/B]

400m run
10X2:
Push ups
Pull ups

[B]WOD:[/B]

3-3-3-3-3-3-3 Shoulder Presses

85#, 95#, 115#, 50#(L)DB, 55#(L)DB, 65#(L)(f)DB

[I]Had to go to a Dumbell in my left hand since my right elbow was still sore from Monday.

[/I][B]Wednesday 101027[/B]:
It was a travel day away from the Box

[B]WU:
[/B]150 Single Unders
10 Burpees (Yay! Burpees!)

[B]WOD:
[/B]
1.5 mile run [I](wasn't worrying about time. Was MORE concerned with doing physical stuff[/I] [I]with out being so out of breath!)[/I]

[B]Thursday 101026[/B]:

[B]WU:[/B]
Row 500m [I](was SERIOUSLY out of breath!)

[/I]Box Length
High knees
Butt Kickers
Broad Jumps
High skips (2)
skips for length (2)
10 push ups & reach (5 each hand)
Frankenstein walks
Walking leg swing backs
Inch worms (1 push ups) [I](couldn't complete!:yikes:)[/I]

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

65#-85#-95#-115#-135#-155#(f)-155#(f)-145#

[I]I should've tried 150#! NEXT TIME![/I]

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Deb, it's better, but still not there yet! Yesterday we drive to LA for a four day weekend from Phoenix. I will be doing allot of work today with the "evil" lacrosse ball. My daughter and son in law are doing a great job with the boy. We gave the older boy (soon to be 5) a snorkel for underwater and the younger boy (3.5) a tumbling mat---he just started gymnastics. The older guy was funny, he asked if we could continue "rough housing" indoors!