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I bow down to you Jack Davis for Rxing McCluskey!! Nice job!

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Jack D--Nice Work!!! you da man!
John B--Nice time on that KB/BJ WOD!!!--that will get the HR up!
John J--not sure when the BD is but welcome anyway!!--(not sure I would want to try being a 20 something again?--Dang those kids got a lot of crap to contend with in front of them that we won't have to deal with?
Michelle--I applaude your continued effort and enthusiasm! Keep up the good work (I don't have a MU yet either and I know I am strong enough---Darn Shoulders and stiff spine are limiting my Kip and mechanics (but we both will get it done (if it takes me till 60):yikes:
Jim C--Thanks again for the "words of Wisdom" taking it to heart and today I took a rest day and just stretched and a little jump-rope practice (my calves are feeling pretty good now!!
I am going to ease into running on these close to barefoot shoes!-I am going to concentrate on running 1-3 miles every other day (with lots of massage/stretching for the next week. If all goes well step it up to 5 if calves are taking to the Pose running (for the Shamrock 8k? (If not I will likely run that one with my old shoes)??

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Thanks TIM
3/1
Reverse hypers 12@50
Reverse hypers 12@100
GHD Backext 20
Reverse hyper12@100
and so on for 2 more rounds

WOD
5 rounds
5 elevated push 24" box
6 45# lunge
5 pullup
rest 2:00
150 single under
50 situp
120 single under
40 situp
90 single under
30 situp
60 single under
20 situp
30 single under
10 situp
then 5 rounds
5 elevated pushup 24" box
6 lunge @70#
5 pushup
Time unkown

m/56/185

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[B]Back in the CrossFit Wright-Patt Box![/B]
ONLY since they remodeled the gym, they are "OFFERING CrossFit Classes" in the facility. :eek: We can't use the ropes, because they're not attached safely, we can't drop weights doing Oly lifts :yikes:, there are no rings, AND we can't use chalk on the floor!!:ranting2: It felt very uncomfortable there today. I felt as if we were doing something wrong or as if we were about to get in troube. And I also felt as if they are trying to run us out of there. I mean having all that equipment placed in the area where we mainly do our WODs gave me the impression that the staff didn’t care about how important that area is to us. They kept coming into what was formerly known as “The Box” eyeballing us to see what we were doing.

My only hope is that "All this shall PCS!" (Permanent Change of Station)

[B]WU:[/B]
Helped move all the extraneous pieces of equipment out of the way.
body circles (arm,s hips, knees)
400m run
Mobility WOD stretching

[B]WOD:[/B]
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 squats

13 rounds plus 2 pull ups

[I]Equaled my July attempt. Pull ups could've been better. Push ups felt good, tried to focus on keeping the [URL="http://gymnasticswod.com/content/hollow-rock"]hollow rock[/URL] position to force my chest to the floor. I think it helped.[/I]

Cash Out:
Put back the equipment.

What I did that I wasn't supposed to do:
Sweated profusely during the cool down stretching
& a headstand tuck!;)

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[QUOTE=Jack Davis;909401][B]2/28[/B]

3xCFWU
21-15-9
OHS-65#
SDLHP 95#
11:53
I struggle with OHS
[B]3/1[/B]
2xCFWU
"McCluskey"
AsRxd
3Rounds
9 MU
15 Burpee Pullups
21 Pullups
800m Run
39:16[/QUOTE]

Jack, you and me both on OHS! Awesome performance on McCluskey!!:highfive: I'm still working on my muscle-up, but you have inspired me.

[QUOTE=Tim Randall;909464]
Jim C--Thanks again for the "words of Wisdom" taking it to heart and today I took a rest day and just stretched and a little jump-rope practice (my calves are feeling pretty good now!!
I am going to ease into running on these close to barefoot shoes!-I am going to concentrate on running 1-3 miles every other day (with lots of massage/stretching for the next week. If all goes well step it up to 5 if calves are taking to the Pose running (for the Shamrock 8k? (If not I will likely run that one with my old shoes)??[/QUOTE]

Nice work Tim. Just keep the distance progressions each week steady and sure (10% increase per week is a decent rule of thumb). Go by how you feel. You are being very sensible in your approach and improving nicely!

[B][U]March 1[/U][/B]
[U]At Lunch[/U]
[U]Running[/U]
Easy 1 mile warm-up
6x800M, 90 sec RI (2x7.5 mph, 2x8.0 mph, 1x8.5 mph, 1x9.0 mph)
Easy 1/2 mile warm-down
Stretch for 10 minutes
HR started out in the 120s, but hit 150s and 160s on the last 3 sets of intervals.

[U]After Work[/U]
10 minutes of jump roping
5 minutes of dynamic stretching
Power Cleans: 5x105#, 5x120#, 11x135#
Muscle-Ups with Green Band Assist: 3x10
50x5# side-lying leg lifts for each leg
50x3# side-lying shoulder rotations for each arm
2 minute plank

Ok, the two-a-days are making their presence felt! In a good way, though (fatigued, but not injured). Felt good today, although my quads have a mild case of doms after yesterdays squats and todays intervals. Cross-over jump ropes are in the groove. Nailing them fast and consecutive, just like a boxer. DUs are not at my best right now, but adequate.

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[B]3-2[/B]
Ok, so today I'm 2 years aways from being able to "officially" join this thread. But thanks for having me anyway.

Workout:
Deadlifts 3x5 175#-195#-200#-205#-175# on 2-22 I barely made 195# 1 rep, so this is great mental progress in a little over a week.
Weighted back ext: 15x3 10#-18#-26#

Have a great day all!!

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easy day yesterday to make up for monday.

15 minutes various sled drags with 90 lbs
20 minutes streching

still really really sore this morning from monday.

off till friday due to appointments ect but friday will be a heavy lifting day. looking forward to that.

should be an interesting couple of days around here anyways. woke up to almost a foot of snow and they are calling for upto 140 kph winds. can hardly wait to see what happens next.

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Thanks Jim.

Same problem with Squat Snatches so,

3xCFWU then

3 Rounds

400m Run
15 Squat Snatches 75# (Subbed Power Snatches)
9 HSPU's

14:11

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[QUOTE=Michelle Simpson;909704][B]3-2[/B]
Ok, so today I'm 2 years aways from being able to "officially" join this thread. But thanks for having me anyway.

Workout:
Deadlifts 3x5 175#-195#-200#-205#-175# on 2-22 I barely made 195# 1 rep, so this is great mental progress in a little over a week.
Weighted back ext: 15x3 10#-18#-26#

Have a great day all!![/QUOTE]

If that means it's your birthday, HAPPY BIRTHDAY!!!

(and nice work on the DLs)

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This is a recovery week. Morning after the contest, I felt like I had been hit by a Mack truck. Took Monday off. Went to gym today and played. Shot baskets for 20+minutes. Did 5X500m bike and 5X250 row.

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Nice job on your pullup wod, way to conquer & happy birthday, [B]Michelle![/B]
Happy Birthday [B]JJ!![/B] WOD killers, all of you.:)

[B]03.02.2011-Wednesday[/B]
Rest day - 30 Burpees (wow, metcon waaaaaaay down!!)
Miss crossfit, I felt good enough to drop in today but I knew I couldn't do the WOD and they discouraged doing a different WOD on the blog a little bit ago. Maybe next time just go in for just a row (never thought Id miss that thing but dont wanna be totally out of shape).

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Happy Birthday Michelle!

2nd Day in the "new" Box

[B]WU:[/B]
3x10
Air Squats
Push ups
sit ups

[B]WOD:[/B]
Kelly
5 RFT:
400m run
15 box jumps 24 in
15 wallball shots 20lb ball

38 minutes plus (Not sure of the seconds)

[I]Did this WOD outside which was psychologically good after all the changes we saw yesterday. Did 30 box jumps & 30 wallballs the 1st round. Then I had an attack of sanity when I started slipping on on the box and had visions of me hitting my head with all the blood thinners in me. Dropped the number of reps & scaled the jumps to double step ups (not sure they're any easier!). The last 400m was really HARD to get going.

As our instructor said,"This is the way CrossFit started!"[/I]

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happy Birthday michelle
3/2
Shoulder press 3@95 3@115 12135 1@155 F@185

triple weighted dip 3@20 3@25 3@30 3@35

4 sets of 20 ring pushup

6x6 bent over row @95

WOD EMOM 15:00
3 clean and jerk @115, then one set of movements from below
10 pushup
10 pullup
5 burpee
10 ring dip
10 DL

m/56/185

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[QUOTE=William Hoogsteden;910017]
[I]Did this WOD outside which was psychologically good after all the changes we saw yesterday.
As our instructor said,"This is the way CrossFit started!"[/I][/QUOTE]

Glad to see this William after reading your comments yesterday.

[B]Thanks all for the birthday wishes. I'd like to say I kept it paleo, but I'm a chocolate cake fan and no birthday should go by with out a piece of it.[/B]

[B]3-3[/B]
Affiliate WOD
6 rounds for time: 16:57
10 DU's
25 push-ups or pistols (once the round starts you must stick with your choice through the round)
Every two minutes the timer will beep, stop what you are doing and sprint 100m. Pick up where you left off.

Honestly, I suck at DU's, pistols and running. This was a brutal wod because the further I got into it, the slower I got, the slower I got the more I had to sprint. On a brighter note I ended up linking more DU's in a single WOD than ever before which truly made up for the rest of it.

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[QUOTE=John Jaeckel;909895]If that means it's your birthday, HAPPY BIRTHDAY!!!

(and nice work on the DLs)[/QUOTE]

Which means your birthday was the day before mine SO...Happy Belated Birthday!! :D

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3/3 WOD

Overhead Squats: 15–10–5
75-95(f, 9 only)-105

This is getting freaky. 15 @ 75 went up very easily, and 95# was going up easily too, full depth and everything. Then I failed on last rep on way back up. This was reminiscent of a set of 15 straight at a decent weight where I failed on last rep too, about four months ago. I debated doing 10 @ 95 again, but thought it would gas me for the last round. I elected to take a fail. I loaded 105 for my set of 5 and knocked them out easily. I figured what the heck, let's go for 10 @ 105. And what do you think happened? I knocked out 9 and failed on rep 10. This is getting to be mind bottling.

Followed by AMRAP 8:
1,000 M Row
In the remaining time do as many rounds of the following as possible:
5 Pull Ups
10 Push Ups
15 Squats

3 rounds plus 5 pull-ups. Did the 1,000 m row in 4:01, which felt pretty comfortable. Worked with Randimal and Dahl. Dahl knocked out 5 rounds of Cindy, and he only had about 10 extra seconds based on his row than I did. Awesome! Randimal still sounds like an old man in his mind, but is knocking out legit performances lately. Snap out of it! You're the Randimal!

The Claw

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[B]03.03.2011-Thursday[/B]

Warmup: squats, stretching, barwork (OHS, H Sn., H Cln)

[B]Powerclean[/B] still struggling
35kgx3 (3)
40kgx3
45kgx2
50kgx2 (2)
45kgx1 (2)

[B]Snatch (blocks)[/B] still struggling w/consistency & thinking too much
20kgx5
20kgx3
25kgx3
30kgx2 (2)
35kgx2 (3)
38kgx1 (2) PR
40kgx1 (2) (miss first one) PR
41kgx1 PR
42kgx1 (3) PR (got the first one! s-l-o-w... missed the next two, ever going to get consistent??)

[B]Light Backsquat[/B]
35kgx4 (4)

[B]Sn Press from the bottom[/B] Never done these, from my ATA position, snatch grip press. Couldn't press this at all at first, fell right over. Got a little better, need more flexibility.
15kgx5 (3)

42kg, 92.4#. Never thought Id snatch THAT in a million years.
He asked if I did 40 before; I thought I had, my mistake, Id only done 37. oh well.
God, I hope I'm getting better seems like this might take forever to get decent at! My powerclean, STILL don't get what to do after the 2nd pull, where to sit to. Empty gym tonite, lot of people at the Arnold

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Michelle - It was one of those "You Can't Go Home Again" moments on Tuesday. CFWP has an ongoing debate about it amongst ourselves. A lot of people poured their hearts & souls into making CFWP happen and suddenly, things changes. But, hey, we're crossfitters, we've got a fantastic program that works & we will preserver! :)

Claw - You're a freaky dude!! ;)

[B]WU:[/B]
400m run
included 10 push ups, 10 air squats, 100ft skip for height, & 100ft skip for distance
50ft butt kickers
50ft high knees
50ft hip openners
50ft hip closers
50ft spiderman crawls
2 squat holds

[B]WOD:
[/B]Jackie
1000m row
50 45# Thrusters
30 Green band assisted pull ups

9:50!

[I]This is what I love/hate about crossfit: one day, you stink at the WOD and the next you break a PR! The rowing wet very well, got the 1000m done in 3:50. (Could I break an 8 min 2000m? Hmmm...) Last time, 26 Nov, I used the blue band assist. Wished I used them this time or went Rx'd. My 2 min PR break would've been more legit!
[/I]
[B]Cool down/Cashout:[/B]
15-12-9
1.5 Pood KB Swings
Jumping Muscle Ups
HSPUs

Equipment put back.

[I]SO GLAD we were able to use the rings!! Forgot how tough & cool they were. (We had an audience watching our awesome impressiveness! :rofl:)

[/I]

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great news tonite.

just got home from seeing the surgeon for my 6 week check up. she was totaly happy with the way things were moving and does not want to see me till 6 months from surgery date.

she said i can cut way back on the physio (my visa card will love this) and only go when i feel is necessary.

i can go back SLOWLY to doing upper body exercises but before i do i should have a 6 month plan in place so that i do not do something stupid like i did a couple of weeks ago and set me back.

stopped off at the box on the way back and spoke to my coach who restated his total commitment to my recovery to the point (which i really really hope is true) of being able to do the powerlifting stuff again for the upper body.

and on an even better note the saftey bar that we have been waiting for is at the customs broker and should be at the gym by mid next week.

watch out back squats...400 lbs here i come!

great work everybody this week. i get so much inspriation from reading what all are doing. THANKS

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Cliff Miller--Great news indeed!!! I am with you on the BS PR--IT IS YOURS!!!
Michelle--Happy Birthday--I with you on that Birthday cake!!:p

I am super jazzed as to the difference this Pose running form is doing to "totally eliminate" any back pain!! I ran a TM 2 miles on a 2% grade at a 8:30 pace and it went well (calves didnt' knot up today) and I definetely had some left at the end!--drove to our vacation cabin and was greeted with 2 feet of snow in the driveway~ So needless to say the WOD was Shovel for time!! 4hr got me to the front door and the snow away from the doors!---I was proud to say that the last 18 months of CF have made that WOD possible--no back pain, and it was actually fun to do sets of 10 left handed and then switch and do the same RH!
Maintained tight core and flat back and lifted with the legs! (I see a 340 DL PR) by April 1~~

Have a great WE friends! Tomorrows WOD is to build a snow fort for my Grandson to play in when he gets here on tomorrow night!!:pepper:

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William, good effort on Kelly. That is a tough one. Outside is ALWAYS better! Your warm-up is very similar to the dynamic stretching I do every day as part of my warmup. John Burch, impressive shoulder presses. Claw, nice work on OHS....you've got me beat there. Deb, impressive work on the snatch lift! (need to be careful how I phrase that one....lol). Happy birthdays to John and Michelle!
[B][U]
March 2[/U][/B]
Rest day.

[B][U]March 3[/U][/B]
2.6 mile hill run (up a 250' hill and down it)
22:53
Avg HR 137, max HR 151

Less than a minute off my PR and I was running easy and had to run slow down the hills at night due to potholes, etc. I had always hoped to do this route in under 20 minutes, but I was never close. It now looks very doable.

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3.2.11 Wednesday night Motown gym

This was a repeat WoD done on 2.2.11

11 DL 115#
7 HSPU (subbed box pikes)
5 DL
3 HSPU
2 minutes Time trial effort on bike wind trainer
1 minute rest
Three rounds for time
13:14

This showed a big improvement, last time was 14:16 with 95#' so little over a minute faster and 10# heavier on the DL. :):D

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It's so cool to see all of the positive comments flowing today!! Nice job everyone!!

Deb 92.4# snatch is fantastic!

Cliff great news from your surgeon!

[B]3/4[/B]
5 rounds for time: 15:37
20 reps back squat 75#
6 wall walks (changed to paralette walk up and downs)

I have been working on strengthening the ligaments and supporting muscles in my shoulders. I've got good muscle but not enough support for handstand push-ups so I'm focused on good solid skill work in.

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3/4 WOD

30 Minutes of Snatch and Clean and Jerk Practice

Stuck with 65# for snatch and 95# for C&J. Huge breakthrough on hip movement! Basically, pull the bar up slowly until it's past my pelvis (wide grip ensures I'm still bent forward when the bar is that high), then POP the hips forward and shoulders up. Popping hips forward makes shoulder shrug feel pretty natural, and that's what drives the bar up. Need a little more work on that on C&J, since I start with hands closer together, so I'm more straight up before bar passes hips and hips drive forward. The difference was like night and day. Thanks Eric!

Followed by:
3 x 400 M Run with 2 Minutes Rest

1:30/4:56/8:29 (that meant my runs were 1:30, 1:26, 1:33).

Noon class with Traver, Otsen, Gannon, and two visitors. Otsen paid off the 100 burpee bet from the Oscars, sweet!

The Claw

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Claw - Saw that on FB! You confused "the straits"! :rofl: LOVE it! That hip pop is so integral to many of the CF workouts. Glad you were able to get it for your snatch!!

Cliff - Glad to hear the news!!

Michelle - How'd you like those wall walks? They near killed me a few weeks ago! I usually do one and rest!!

Tim - Have a blast in the snow! We got mostly ice instead of snow this year & a lot of rain this weekend! Should be gone by Monday morn! ;)

Jeff - Any improvement is time to celebrate! :pepper:

Jim C - Looks like you're really so close you can taste it! Our trainers are REALLY in to doing it & it makes a lot of sense! Agreed on working out outdoors! Love it!

[B]WU:[/B]
200m run [I]I led most of the way - a bad sign![/I]
Dynamic stretching
50ft
-knee to chest pulls
-quad pulls
-spiderman walks
-Burpee (Yay! Burpees!) broad jumps
-Skip for height
-Skip for distance
-Broad jumps

[B]WOD:[/B]

Eva (scaled)
4 RFT
800m run
30 1.5 Pood Kettlebell Swings
20 Blue band assisted pull ups

39:03

[I]Would've done that last round, but our trainer had to bug out to defend his Master's Thesis. I told him his priorities were off. ;) But wished him luck! What a WOD![/I]

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1-1-1 zerker squats with 5/8" chain

215-225-235

then just for fun in the wind/sleet/rain/snow/sun at about 0 celcius 800meter run with 20lb weight vest.

5:15

sure did get some strange looks as i ran by tim horton's / wendy's with the weight vest shorts t shirt on in this weather.......

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Next time you should do the run dragging the chains and see what kind of looks you get.

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don't suggest that chain idea to my coach he might just consider having me do it.

i already had to tell him to stop looking at the west side barbell website for ideas because every time he gets an idea from there i am the one he ends up trying it out on and even some of the people in our box are starting to get worried for me. :)

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Just found my tipping point for working out or not! Been helping one of my daughters buy a house, move in, and take care of herself during her pregnancy. She carried for roughly 25 weeks and was considered high risk at age 39. Docs put her on in patient bed rest earlier this week. Yesterday, while doing a scan, the tech noticed a bleed and they immediately did a ceasarian. Both mom and son doing well. The boy is 1.5#. My wife and I did not anticipate any of this. Guess we are just fortunate people. See you guys around!

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3.5.11 saturday am motown gym

This was another milestone repeat workout first completed 1.3.11 or so...

200 meter run
10 squats
10 deadlifts 65#
AMRAP 10 minutes
6 rounds plus 50 meters or so.

Big improvement, completed 4 rounds originally, barely, and it felt much worse then. Recovery was noticeably quicker too! Progress! :D

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Congrats [B]Pat[/B] - nice work [B]Jeff.[/B]

[B]03.05.2011-Saturday[/B]

[B]Sn Lift Off[/B]
15kgx4 (3)
20kgx4 (2)

[B]Snatch[/B] still working on holding position, I shoot my hips, my coach must be frustrated as hell
25kgx3
28kgx2 (2)
30kgx2 (2) 1 miss in here, didn't sit
32kgx1 (3) 1 miss in here
35kgx1
37kgx1
40kgx1 (3) 1 eh ok, 1 miss in the bottom, and 1 miss
never snatched that much off the floor. Even though I'm weak the coach said, this weight is too lite and that's why I'm making these lifts even though I'm losing my start position :( I'm gonna try to think hips down.

[B]Backsquat[/B]
35x5
40x3
45x3 (2)
50x2 (3)
55x1 (2)
60x1 (dump - i loosen or something in the bottom, coach said I wait too long)
55x1 (3)

[B]Snatch Press from the bottom position[/B]
15kgx5 (5) this felt a lot easier today

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Little R & R after digging out the place! Built an Igloo for the Grandkids (Little remembrance of my 45years in Alaska--Fun times!

Weather broke and I went for a three mile run (The calves are taking to the Inov8's and Pose technique well--found that after the first mile I was settling in at a 8:50/m pace and the calves loosed up nicely--finished the run in 26min and felt good!--I am going to run again tomorrow and try to stretch it out a couple of miles.--

Back to the Box on Mon/Tues for WOD.
Pat--Congratulations on the new Grandson and Praise God for the health of both!!

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8x2 front squat with 220lbs
20 minutes streching
1 1/2 hour nap before helping wife paint bed room and watching hockey game
have a great weekend everybody

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3/5 WOD

Find your 1RM Snatch – 3 Attempts
100-110-120f
Find your 1RM Clean and Jerk – 3 Attempts
145-155f-155f

Totally happy with snatch! Over 18 months crossfitting without attempting a 1-rep max snatch. My Elite Goal is 120 (3/4 BW) and I am really close! These weren't full squats, and as discussed re C&J, this is the next step. C&J somewhat disappointing. I cleaned 155, which I can do about 50% of my attempts. The secret is the full squat. The only way to get that weight up to my chest is to get my chest down to the bar. This requires 100% commitment to squatting beneath the bar! Half-assed attempts will fail! Although I cleaned 155, I could not jerk it. I wasn't expecting the jerk to be the bottleneck, but it was on this rep. Third attempt failed at clean, lack of commitment to get the bar up and me beneath it. Frustrating.

Followed by:
AMRAP 10
6 Squat Cleans (125/65)
12 Pull Ups
24 Double Unders

2 rounds plus squat cleans plus pull ups @ 115#. Holy mother of God, this was hard! No way I was going to be able to squat clean 125 with any frequency, and I failed a couple reps even at 115, and otherwise mostly did them one by one. Was able to knock out 12 straight pull ups the first round, which pleased me. First round of double unders were OK, second round a disaster! I blame the rope. :) Counted for Otsen, who was 2 double unders shy of 5 rounds! He thought only 8 pull ups first round, I called him back, and he did one more (now thinking there were 9) and I had to call him back again. I should have let him know he needed 12 the first time he dropped from the bar, and he would have hit 5 rounds I'm sure.

Kudos to Traver and Eric for a well-organized lifting meet! Lots of fun!

The Claw

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3/4
Box Squat 12x2
2x2@95
3x2@115
3x2@135
3x2@155

Sumo wide stance DL
225/275/325/355

3 sets of 20 jumping lunge

WOD
run .5 mile
21/15/9
box jump
burpees
run .5 mile
10 wallball shots
21:30

3/5
Reverse Hypers 12@100 3x12@120 3x12@140
GHD Back ext 3x20
Bench press wu 135x10
9x3 normal, narrow, wide grips
all at 155
5 bench press @225
pushpress wu 6@95
6x6@115
75 Dumbell tricep ext at 35
30 shrugs @95

WOD 3 rounds
10 push press @75
10 pullup
then 3 rounds
hang snatch @ 75
pushup
5:08

m/56/185

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Nice Work over the Weekend Gents!!
Deb Nice effort on those complex lifts!!

Relaxed with the kids yesterday at the Vacation Home in the Mountains, played in the snow with the Grandkids and hung out and built memories with the kids;)!--
03.06.11
Packed up and drove home, unloaded and then suited up for an evening Confidence building 8k run on a beautiful trail not far from home.
Ran an average 9:15 pace, Calves and wind felt good so last mile I picked up the pace to 8:15/m and finished strong!---(Calves) are taking to the new running technique and I am really liking the Inov8's! (will hit the box tomorrow for a modified WOD (going to eliminate any weight overhead for the next 30 days) as I really overdid it last week and set my shoulder rehabilitation back!! (stupid egotistical move on my part)!!:rofl:

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[B][U]March 4[/U][/B]
Worked late and missed my workouts.

[B][U]March 5[/U][/B]
Swam 3x400 (Untimed since in old pool without good clock and it was crowded)
Left for NJ HS swimming championships

[B][U]March 6[/U][/B]
Before the swim meet
Ran 7 miles in one hour
HR averaged 130

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Rest for me over the weekend.

[B]3-7[/B]
2x10 Bench at 85#
2x10 Power cleans at 85#
rest no more than 60 seconds between rounds.

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03.07.11
Wendler 5/3/1, Month 1, Week 3
OHS Day

WARM
Run 1/4 mile
20 rollovers
Stretch
OHS 5x Oly Bar

WOD
5x75
3x85
6x95

CASHOUT
15 GHD Situps
16x75 Behind Neck Push Press

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3/7 WOD

3 Rounds for time:
10 Deadlifts (choose your own weight – make it interesting)
15 Ring Push Ups
400 M Run

12:47 @ 255#. Interesting WOD. The deadlifts were the bottleneck for me. I raced through the 15 ring push ups with no breaks on any set. In retrospect, the WOD would have been more challenging with something like 50 ring push ups instead of 15 (but I think KJ would disagree!) or 15 ring dips instead of ring push ups. Heavy headwind from the north on the runs.

Only KJ, Christina and me this morning. Christina did 26th birthday WOD.

The Claw