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5/25 WOD

5 Rounds For Time w/ (95#/65#):
5 Presses
10 Push Presses
15 Push Jerks

17:46 @ 75#. Started with 95#, but could not press it out by second round. This was a ***** even at 75#. By the end, I could not really press out the 75# either. Did everything in sets of 5, although strict presses devolved to 1 to 3 by the end.

Happy Birthday Danette, awesome job on your birthday WOD (particularly doing 530 meter rows as 5:30 of rowing instead!)

Claw

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5/25 WOD PS.

Last time I did this one was August 2009. It was 75#/45# then, and my time @ 75# was 18:02, so this is improvement, PLUS I did first round here @ 95#.

Claw

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[B]Michelle[/B] yeah - gonna be tough to get those back!! [B]FEEL BETTER![/B]

oh yeah, i meant to say Pete (one of the oly coaches) has written some stuff over on the Pendlay forums. Interesting.
[url]http://www.pendlay.com/Training-Beginners-Using-the-Medvedyev-System_df_76.html[/url]

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5-5-5-5-5 back squat

185, 205, 225, 235, 250

Do you prefer a bar with or without knurling in the middle for back squats? The knurling takes a toll on my back but I am sure it helps hold the bar.

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Perry - WELCOME!!

Michelle - Hope you're feeling better!

Claw - Awesome!!

[B]WU:[/B]
1 Mile run

2x10
- 15# Manmakers
- 15# Dumb Bell over head lunges

[B]WOD:[/B]
"Randy"
75 75# Snatches

15:00

[I]My snatches were not good, mostly because I was scared of having weight above my head again. But I felt good that I was able to string sets of 5 together![/I]

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HAPPY BELATED BIRTHDAY WILLIAM!

A lot of great work being done by all on the board! Welcome to the new athletes as well!--The folks here don't come any better!!!

One of the biggest lessons I have learned is that as "I" get older I need to do more stretching and truly make it as disciplined as the Workout itself!

Haven't been on the net much (during the much needed vacation from the PNW rain! (I promised I wouldn't pester the rest of the family about eating healthy or hold them up with my exercising so I gave it my best effort!

did manage to get two runs in and some swimming in the pool along with 5 scuba dives.
First time I have ever run in this kind of heat (90 degrees and about 80% humidity) first run was a little more than 8miles (calves were a little tight for the next couple of days) next run was just under 4 miles and I felt much more relaxed in my attempt to run "Pose" style in my flat Inov-8's.

Wrist is slowly getting stronger, but it will still be quite a while (evidently) till I can put a load on it) must have really stretched the tendons! (I am using a spring squeezer and it seems to be getting stronger and less aching.

Looking forward to getting back to regular workouts next week!

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Claw, nice work on that shoulder WOD. Way to tough it out. Deb, glad to see you getting back into the swing of things. Michelle, you'll be back at it in no time. Bill, good work on the back squats. William, forget about that bar. Another badge of beauty won't kill you, but will make you look even tougher than you do today. Welcome Parry.

[B][U]May 25[/U][/B]
Hilly 6 mile run at easy pace (59:15)
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
DH Pull-Ups with 1 sec pause at bottom (5/5/13 PR by 1)
Shoulder Press: 10x45#, 5x105#, 5x120#, 5x140#
Stretched

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great work everybody over the last couple of days.

tonite

8x2 14" box squats 190 lbs plus 5/8" chains

then 3 x

8 155 lb front squats

with a 200 m. inbetween just for fun

4:59.

not really contributing to my liking this running thing any better. given the way i feel right now and after yesterday's sprints the way i felt waking up this morning.

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Happy belated birthday Bill!

[B]5-26-11[/B]
4 rounds for time: 21:37
400m run
12 power cleans 85#
1 climb over the pullup bar

It felt great to be back!

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[B]5_26_11 Thursday[/B]
Nick couldnt make the gym so at home, in the heat, about 88° very humid.
And stuff ive never done. oh well I didnt have any problem.

Warmup:
Run 400, stretch barwork

[B]Hang Snatch[/B]
25kg/4
30kg/4 (2)
35kg/2 (2)
35kg
[B]
Hang PClean[/B]
30kg/4
35kg/4 (2)
40kg/4

[B]Press[/B]
30kg/4 (2)

[B]Backsquat[/B]
45kg/5
47.5kg/5 (3)

[B]Good Morning[/B]
30kg/5
35kg/5 (2)

In spite of the heat, not the loosest most flexible day.