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Hey Kirk, welcome aboard. That was a lot of burpees with the other stuff.

Today at Tribal.

MAX Bench. 295 , 305(f)

6X 100m sprints. \
Scale: row
23,20,19.20,20,20

This was about what the runners did anyway. Except I recovered quicker.

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Hey All,

Been away form here for a while. Got sick, then went on vacation (FL). Started feeling 100% again while down there and made the decision to go back to Wendler as a base program.

03.06.13
Bench Press Day
Month 1/Week 1

WARMUP
20 pushups
20 PVC rollovers

BP
5x155
5x170
8x185

TABATA
closed grip bench press (4 rds @75#, 4 w/Oly bar only)


03.07.13
Dead Lift day
Month 1/Week 1

WARMUP
K-bell swings
K-bell SDHP

DL
5x205
5x240
6x265

TABATA
lunges

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3/7 WOD

Open WOD 13.1
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

100 reps.
Good news is I PR'd my snatch to 135#! Bad news is it was in warmup. 40 burpees + 30 snatches @ 75# in 5:20, then jogged slowly through 30 burpees, then flailed at 135# bar for about 8 minutes without a rep. Gonna ponder this for a while and take another crack at it on Saturday.

Claw

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@Claw, nice first shot at it.
I'll bet if you slow down drastically, and leave yourself maybe three minutes for the heavy snatch, that you'll nail it on Sunday. We've got 17 minutes, and we know our snatch PR, so I think one strategy is to move comfortably through the first 15 minutes to give you two realistic tries at that PR snatch weight. Good luck on Sunday!

[B]Thursday March 7, 2013
[/B]
Walked a mile to the box in a little snow flurry.
Did some stretching and easy snatch technique work.
Then did a couple of hours of coaching.
Then walked home in a flurry.

[url]http://jtkalnaynovels.wordpress.com/2013/03/07/dear-crossfit-observations-from-coaching-day-one-of-the-open/[/url]

Am doing 13.1 tomorrow, my goal is 40-30-30-5 (105), and if I have an exceptional day, 40-30-30-30-20-1 (151). But, I'll be thrilled with 105. It's the burpees that are going to slow me down and gas me...

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Good luck to all of you doing the Open.

Cliff - Best wishes on your recovery. There is lots of info on the CrossFit Injuries forum about recovery issues.

3/6 5+ week deadlifts
WU:
Row 800m
Butt kicks and high knees
T-spine mobility
DL 45 X10/ 120, 150 X5/ 180 X3
Lift:
Deadlifts
195, 225, 255 X5
Assist:
Deadlifts 150 X 10, 12, 15 reps
Stiff leg deadlifts 75# X 10, 15, 15 reps

Had to take a couple days off to rest my back. Since the foot surgery and physical therapy to fix the lower body mechanics, have had two occasions of my SI joint getting jammed. Went for physical therapy yesterday and after the PT got things unstuck, she said "go back to your normal workouts and come back if there is a problem." So much nicer than "if it hurts don't do it." Good news today is that the lifting portion felt good; the negatives were not as comfortable but nothing hurt today and my back has felt ok the rest of the day.

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Nice work every one!!

[B]WU:[/B]
Mobility stuff

3 Rounds:
5 Push Ups
10 Push Ups
15 AbMat Sit ups
15 Air Squats

[B]WOD:[/B]
Establish 1RM Overhead Squat

125 from the floor. Tried 145 3 times, but couldn't balance it right. Did 135# from the rack.

Then

1! Overhead squats (135, 95)/10! Chest to bar pull-ups (CTB PU)

Explained:

1 OVH Sq, 10 CTB PU, 2 OVH Sq, 9 CTB PU, 3 OVH Sq, 8 CTB PU……….10 OVH Sq, 1 CTB PU
13 min Cap

Scaled to 95#

9 rounds and 6 OHS

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John, good to see someone else blending Wendler w. crossfit.

Friday
Back Squat
—–
15-12-9
Push Press 115/80 or 60% Max Press
Ring Dips
Burpee

Things were going well until I tore a pec in the second round of dips. Luck I have 3 chiro's next door to my office. They did some initial treatment and ice.

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[QUOTE=Pat Quigley;1146506][B]John, good to see someone else blending Wendler w. crossfit.[/B]

Friday
Back Squat
—–
15-12-9
Push Press 115/80 or 60% Max Press
Ring Dips
Burpee

Things were going well until I tore a pec in the second round of dips. Luck I have 3 chiro's next door to my office. They did some initial treatment and ice.[/QUOTE]

Pat,

Have done Wendler off and on for a couple of years, made significant gains and it is really easy mentally.

Adding the Tabata accessory work in . . . I have not been this sore since starting CF in '09. The only thing I can recall that compares to this degree of soreness was German Volume Training (10 sets of 10 method).

Hoping to do some MetCon work on Sunday, after Squats on Saturday. But going to have to break down and take some ibuprofen here in a few minutes.:eek:

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Friday March 8, 2013

13.1, 115 reps, profound dissapointment...

[url]http://jtkalnaynovels.wordpress.com/2013/03/08/dear-crossfit-do-our-goals-get-in-the-way-of-realizing-our-potential/[/url]

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[QUOTE=JT Kalnay;1146535]13.1, 115 reps, profound disappointment...[/QUOTE]

Drive the island green or lay up? That question pretty much sums up most of life's dilemmas, doesn't it?

I for one think 115 is pretty awesome! :notworth:

Claw