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6/17 WOD
4 rounds for reps of:
3:00 to complete 400m run followed by
AMRAP no pushup burpees in remaining time
30sec rest
1:00 AMRAP Wall Balls
30sec rest
1:00 AMRAP Renegade Rows
3:00 Rest

216 reps.
Pleased that my rep count stayed consistent or improved each round: 52-54-54-56.

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/14422077356/[/url]

Claw

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Tuesday June 17th, 2014

Mobility warmup, incorporated ankle mobility to the routine. Will be adding cervical and upper thoracic spine after the meet.

Snatch practice up to 66kg (opener in Toronto will be 67kg)

C&J practice up to 85kg (opener will be 100kg)

Dialing it down on the road to Toronto.

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6/15
WU: Row 1km; halos 25, 35 X20; walking lunges X2X20 yds

Workout: 3 RFT
KB swings 35# X30 reps
Deadlifts 75# X10 reps
5:52

Cash out: Row 600m; pull-ups X6; KB press 35# X2X10/ side

Working back in easy so as not to injure anything after two weeks of no exercise other than cycling and walking.

6/16 Row 3km easy
Was going to do intervals but absolutely no gas after the second interval so just turned it into an easy row.

6/17 Easy ride on bike trainer 25:00
Woke up feeling very tired and my heart rate variability app score was the lowest I've ever registered. Might be time for a rest day or two if the score doesn't recover a bit tomorrow.

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nice work as usual guys

last nite

1 rm floor press w/ 3 sets 5/8" chains 140lbs

3 x 10 ring rows

3 x 8 d bell bench 45lbs

4 x 20 exteranl rotation single red band

3 x 8 wide grip mega row

no rest right into

3 x 20 one arm row 25 lbs

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Wednesday June 18, 2014
Four days until the Master's Pan Am Games in Toronto

Snatch practice up to 150#.
C&J practice up to 185#.

Just taking it easy, trying to visualize the lifts, visualize the event, get in the moment. Someone who knows me saw me concentrating/meditating and, after I was done, asked me how I was feeling, where my head was at. I thought about it, and I am reminded of how I felt in the days leading up to Ironman. Ironman was a ridiculous challenge that I set out for myself about 10 years ago. On the days leading up to the event my main feeling was "I earned the right to stand on the starting line with everyone else, and I am mentally prepared for whatever happens, a DNF, coming last, finishing in the pack, finishing on the podium. I feel substantially the same way today. I earned the right to be on that lifting platform. I trained and competed in the sanctioned meets and hit the Pan Am qualifying weight on a double PR day in Miami. On Saturday night maybe I'll go 0 for 6, maybe I'll hit a few lifts and finish in the middle, and maybe I'll have a great night and win. I'm okay with all three of those outcomes. A lot of sacrifice has gone into this. I've been rock climbing maybe 2 times this year (instead of twice a week), have golfed three times (instead of twice a week), have crossfitted maybe 3-4 times (instead of 4 times a week), and haven't seen friends or family members in too long to remember. Perhaps that's the "price" of competing. Perhaps that why it feels like "earning" a spot on the starting line, or in this case, on the lifting platform. Anyway, that's how I feel.

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Real KICKASS guys!

[B]WU:
@ the Base Globo:[/B]
500m Row (@ 1:55/500)
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
10 Push Ups
30 Sit Ups
DU Practice (I was shown up by this young lady who blasted them out)
10 45# Presses
10 45# OHS

[B]WOD:[/B]
‘ZEMBIEC’
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

38:51

[I]A hero WOD with it's special suck... Did the Back Squats in subsets of 6-7. The Burpee (Yay! Burpees) Pull Ups weren't as bad as I thought. The runs were terrible I ended doing them at basically a fast walk. I needed to lean like [URL="http://www.tabatatimes.com/ready-to-run-faster-practice-falling/"]the Tabata Times article on running/[/URL]. It took me between 7-8 minutes per round, most of it in the runs. I told one of the gals at work what I was going to do. She said, "You don't have to do it!" But I'm glad I did! [/I]

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[QUOTE=JT Kalnay;1234410]Wednesday June 18, 2014
Four days until the Master's Pan Am Games in Toronto
(snip)
Someone who knows me saw me concentrating/meditating and, after I was done, asked me how I was feeling, where my head was at.
(snip)
Perhaps that's the "price" of competing. Perhaps that why it feels like "earning" a spot on the starting line, or in this case, on the lifting platform. Anyway, that's how I feel.[/QUOTE]

JT - You always say it so well. I wish I had 100th of your skill in writing. Good luck and give 'em hell.

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@Alden, thanks.
I suppose publishing 34 novels, 2 textbooks, and 4 rock climbing guides may have sharpened whatever talent I have.
[url]http://www.jtkalnay.com/[/url]

Thursday June 19, 2014

Rest Day

50 hours until opening lift at Pan Ams...

Naturally something in my upper back is barking today!:shrug:

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Good Luck JT!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings (both sides, both directions)
10 Air Squats
10 Push Ups
30 AbMat Sit Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS

[B]WOD:[/B]

10 115# Cleans
20 24"Box Jumps
250m Row

5:03

[I]This was 1 round of a 20 min AMRAP. Unfortunately, I had 2 Meetings and not enough time to do the AMRAP. (I've got to learn not to let work interfere with CrossFit!) The cleans were easy. The box jumps, not so much. I tried to do the row with 25 + hard pulls, which helped.[/I]

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6/19 WOD
A. Deadlift with 2sec pause 1" off ground, 2sec pause at knees, 2sec pause at mid thigh = 1 rep, 8 reps, rest 90sec b/t reps
185-205-205-225-245-275-275

Coach Emlynn noticed I tended to raise my hips before my shoulders when moving to knees. Worked on locking that in so I stayed at 275.

B. EMOTM, 10:00
odd - ring muscle ups (pick a rep scheme and hold it)
even - Strict HSPU (pick a rep scheme and hold it)
Muscle ups not happening today so I did 5 strict pull ups (4th and 5th reps got a little iffy toward end) and 5 HSPU’s (HSPU’s went easy to one pad so 4th round I did 4 without pad and then a couple without pad and a couple with pad at end).

+
AMRAP 7:00
10 Burpees
20 MB V-Twists
30 Air squats
3 rounds + 47 (13 burpees from my target which was 4 rounds).

A little too much wine last night so I slept through 6 a.m. but then decided to try 12:30. Good call since I had a private with Emlynn!

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/14275476280/[/url]

Claw