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[B]bill,[/B] what's a deck squat?? Like a goblet squat??


[B]6_23_11 Thursday FDU[/B]
Warmup & Stretch

[B]Snatch[/B]
25kg/2
32kg/2
37kg (3)
39kg (2) need to work on fast.
42kg (3) dropped one of these back on my a$$
44kg [B][COLOR="Red"]PR[/COLOR][/B], F (couldnt get out the hole) F lost it forward
40kg
35kg best acceleration on the night

[B]Clean & Jerk[/B]
30kg/1+1
35kg/1+1
42kg/1+1
48kg/1+1 (3)
50kg/1+1 (clean)
45kg/1+1 (4)
35kg/2 (2)

Happy about the PR, finally!! Snatch was ok, starting to get the acceleration thing w/ the lighter weight. Nick told me cant go slow while thinking w/heavier weights near my max - its just: fast, and FASTER. Im realizing the best cues in my head is chest up and loose arms. Asked about the thigh brush, he said just when you're upright the bar naturally goes there.

Jerks were disappointing, my left shoulder w/the RC & arm were hurting after losing the snatch behind and i could feel my left arm bent, not sticking it. On the cleans, I was supposed to go heavier, which isnt a problem to pclean; but I was struggling to get up after all the squatting tues. (Nick said my glutes are weak and stop looking for supplemental stuff outside the gym to fix it just lift. and its true; getting up from the ATA squat IS whats limiting me now). Justin told me Im pulling my cleans too high and Boffa has told me I pull my cleans to my chin. Justin said, pulling so high unnecessarily tires you out and supposed to catch a bounce (dont know how, tend to lose my tight at the very bottom). So I dropped the weight and worked on that, but had a whole bunch more Qs...drives Nick crazy!!! (stop thinking)

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Deb, congrats on the PR!

[B][U]June 23[/U][/B]
Brick Night
Biked 15 moderately hilly miles (45:35, tied PR, Avg. HR 128, Max HR 139), then
Ran 2.7 mile hilly route (289 feet of climbing, 23:00)
Brick PR by 1:49.

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Thanks [B]Jim. Valarie,[/B] doing all kinds of interesting reading again!! thank you!

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[QUOTE=William Hoogsteden;952423]Pat - Thanks! The picture was pre-Murph! We were all cocky & tryin to be "Gangsta" (I don't do THAT very well!)

Perry - Way to go in those DLs!

[B]WU:
[/B]Not much of one, basically getting set up for the WOD

[B]WOD:
[/B]400m run with 20# wallball over head
15 Weighted Abmat Situps with 45# weight
10 95# OverheadLunges
15 1.5 Pood Deck Squats

8:46

[I]A GOOD 3 min was doing the Deck Squats VERY POORLY!!

[/I]Mile runencouraging the folks who did yesterday's WOD![/QUOTE]
Thanks Bill. Naturally, as a new dead lifter, I'm making quick, big gains. The trick will be after around one year, when I start to plateau, to continue to gain.

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[URL="http://www.board.crossfit.com/showthread.php?p=952798#post952798"]Fourth Day in a Row (yesterday) ..[/URL]

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Paleo confession time. I have fallen off the wagon. Hard. It’s almost like I am going out of my way to eat non-paleo.

This was a tough month life-wise, and I got sick, and I have missed two weeks of workouts. I am full of self-loathing.

Back to Crossfit and healthy eating Saturday.

Claw

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[QUOTE=Valarie Wright;950763]I read loads of [I]do's[/I] and [I]dont's[/I] about gloves .. and finally opted for [I]dont[/I], until I tore my hands up doing Knees2Elbows.

I used [URL="http://www.organicfacts.net/organic-oils/organic-coconut-oil/coconut-oil-for-skin.html"]coconut oil[/URL] on them, because its loaded with antioxidants and excellent for skin regeneration.[/QUOTE]

[B]Welcome Valerie!![/B]
Great suggestion on the coconut oil. I use it as a moisturizer a lot and rub it in to my hands but never thought of using it on tears.

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It's been another crazy busy week, getting ready to go on vacation to the lake with some friends and a fellow CF'r from MO.

After all the battle with meds over my ear, it's been determined that it's TMJ instead of the ear. I've been given a bite guard with specific instructions to not lift without it :) Evidently I have a very strong bite. I'm so relieved to have less pain FINALLY.

[B]6-20[/B]
3 rounds for time: 19:58
30 DU's
15 Wall Ball 2'fers 10#

[B]6-21[/B]
20 min AMRAP
4 Strict band pull-ups (two inches from my dead hangs)
4 Strict band ring dips
4 inverted box HSPU's
8 kettlebell swings 1.25 pood
7 rds + 12 reps

[B]6-22 Rest[/B]

[B]6-23[/B]
"Badger" 3 rounds for time 35 minute cutoff: (DNF 2 rds + 42 reps)
Scaled to:
25 cleans 60#
25 strict band pull-ups
800m run
This WOD is one that brings out humility quickly.

[B]6-24[/B]
1 round for time: 20:44
800m run
30 75# clean & jerk
800m run

I just love the consistency of this group!! Have a great weekend all.

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For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters: 14:10.

Started, or am trying the Paleo diet. Trouble is I don't need to lose weight. I'm a hard gainer. Breakfast on this is very difficult, but it does make me feel more alert, but slightly on edge for hunger.

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Great time [B]Perry[/B] and [B]Michelle[/B]!! THIRTY Clean & jerks?? My quads and knees hurt just thinking about it!!

[QUOTE]
Started, or am trying the Paleo diet. Trouble is I don't need to lose weight. I'm a hard gainer. Breakfast on this is very difficult, but it does make me feel more alert, but slightly on edge for hunger. [/QUOTE]
breakfast is difficult how? Weight loss, maybe if you cut out starch; I would just add more fat & sweet potato/similar starch if you lean out too much.