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Hey John, interesting bench. did you pick up the workout routine from Westside?

Wendler: BS: 5X245,3X275,1X310(3R)
Assist: 3X30'X2-35#KB lunge.

WOD: 5X5 Front Squat

Jessie: 1 RFT 1000m row, 50 45# thrusters, 30 Pull ups. 11:40.

Phx was 90 degrees at 6AM.

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Your right Pat, the owner of the gym is all in when a comes to Westside, He knows alot more than I so I just follow along with whatever he puts on the strenght training board. and then lately I have been following the morning group WODs as they seem to be more of a chipper style WOD then the ones the owner puts up for the day at night.

I liked the post you put up a few back about the Paleo I think it was Perry Dean got it started?
But I think you just have to eat as clean as you can and if you slip up once in a while just get back on.
after 10 years of no red meat I have gone grass fed beef, I thought if I am going to do this CF then Paleo it is ( even though Zone is CF) Gotta tell ya that beef sure does taste good, London Broil, flank steak. swiss steak,

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6/25 WOD
5 rounds for reps
Max bench press
1 min max PVC sit ups

First bench presses @ 155, then to 135. Started with just 5 at 155, so dropped to 135. First set 10, down to 5 or so at end.
Sit ups started at about 34, lowest was about 26. Sit ups very hard by end. This was first WOD in two weeks, after cold, stressed and busy at work and home, etc. Time off was good, but also good to be back.

6/26 WOD
2.75 mile run with lots of hills from my house, to Valerio, up through Elings Park, along Las Positas, up Portosuello, St. James, Manitou Road. [url]http://www.gmap-pedometer.com/?r=4606062[/url] (WFS)
30:46.

6/27 WOD
Deadlift: 3-3-3-3-3
Followed by AMRAP 4 Minutes
4 Pull Ups
4 Burpees

225-255-275-295(fail, 1 only)
Ran out of time.
AMRAP: 7. I was on last burpee when clock rang, so close to 8 rounds!

Claw

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Reading these logs, I always feel like Im chasing you guys, and you're getting further and further away!!:D Nice work.


[B]6_27_11 Monday Blairstown[/B]
Coach couldnt make the gym, so home.

Warmup
[B]Snatch + Press From Shoulders + OHS[/B]
30kg/1+2+3 (7)
[B]
Backsquat[/B]
45kg/6 (3)

In mens dress shoes!! Still struggled to stay upright in the backsquats; want to get deeper. But surprisingly easy to stay on my heels in the OHS and get up somewhat normally, seemed kinda easy! Ristos on the way, only old model I could find, the guy said it would be good for my foot, but unfortunately they're BRIGHT PINK. Not only are my lifts not so good, now I'll look like some tinkerbell/miss kitty wannabe doing them; what a tool! :(

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[QUOTE=Jim Colby;953222]Perry, instead of just hitting the blue "reply" button, hit the blue "quote" button and you will see the person's log show up with the word quote at the beginning and end. Just type below it and the person's log will end up being shaded yellow. You can also delete the parts of the persons log that you dont want to quote.

You can also hit multiquote for each persons log that you want to quote and then hit reply and all of the logs that you multiquoted will show up in your reply.

Good luck with the trail running and biking.[/QUOTE]

Thanks Jim. Let's see if it works. I'm going to try your advice and do some WODs after running or biking.

Yesterday: 4.5 mile trail run. Lots of hills and ended with one killer hill. Today: tired. Squats and military presses and some core, kinda mailed it in, but needed to get the blood going.

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[quote=Deb Borbone;952434][B]bill,[/B] what's a deck squat?? Like a goblet squat??[/quote]

Deb - Pretty much, EXCEPT that as you squat, you roll on your back with your feet in the air, then (try) to roll forward back into the squat using the weigh to help bring you up. VERY TOUGH to do!!

[B]WU:[/B]
800m run

[B]WOD:[/B]
21-15-9

275# Dead Lifts
24" Box Jumps

19:25

[I]275# is a LOT of Weight!![/I] [I]Really emptied my tank!![/I]

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3-3-3 bench press

75-85-105 which does not sound like much but less than a month ago i was happy with 1 rep at 63 lbs. seems like my shoulder is getting better every day. :pepper:

then

50 ab mat situps

9-7-5 115 per side farmers deadlift and 10 lb left 20 lb right side tri ext

50 ab mat situps

5:35

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[B][U]June 27[/U][/B]
Forgot to mention that last night I golfed a few holes to prepare for today. Today I was fortunate enough to walk 18 holes of golf at Winged Foot, where the U.S. open was played. The course beat me up for not playing yet this year, but it was the perfect active rest day!

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[QUOTE=Jim Colby;953222]I read a quote by a Navy Seal about CrossFit once. He said it was great, but it is even better if you can get to the point where you can do a CrossFit WOD, run 10 miles and then do another CrossFit WOD. I like the idea of that.[/QUOTE]

I like this idea as well. But then, its pretty much what Ive been doing before I started CrossFit, and what I used todo while in the Army's unofficial 300 Club.

It also closely mirrors one of last weeks WODs (here, on CrossFit.com), and what our affiliate did Monday (see my Workout Log below).

[QUOTE=Cliff Miller;953267]ate lots of meat afterwards.[/QUOTE]

Funny! :D

My WOL: [URL="http://www.board.crossfit.com/showthread.php?p=953995#post953995"]Week Six, Day 18 ..[/URL]

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6/28 WOD

AMRAP 7 Min
20 Double Unders
10 Toes-to-bar
3 Min Rest
AMRAP 7 Min
20 Box Jumps (24″/20″)
10 Thrusters (95#/65#)

5 rounds + 20 D/U's + 2 or 3 toes to bar
2 rounds plus 2 box jumps.

I figured the 2nd AMRAP would be the harder one, and it was, but the first was no picnic either. D/u's went very well, my first 3 rounds were all unbroken. The toes to bar were surprisingly tough after the first round. Had real problems getting full ROM, but was able to hit them here and there. Got a real nice compliment from Matt Lum, thanks.

Claw

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Jim C - Love the golf WOD!!

Claw - Nice on the AMRAPs! T2Bs are harder than they seem, especially after DUs!

[B]WU:[/B]
500m row
2x
5 Pull Ups
10 Push Ups
15 Squats

[B]WOD:[/B]
Amanda
9-7-5
75# Squat Snatches
Jumping Muscle Ups

9:03

[I]Snatches are tough & I focused on form[/I] [I]as well[/I] [I]as on the Muscle Ups![/I]

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modified filthy fifty due to shoulder....still sucked

50 24" box jump
50 ring row
50 32 lb russian kettle bell swing
50 walking lunges
50 ab matt sit ups
50 10 (L) 20 (R) lbs. d bell press
50 banded good mornings (neck/spine issue due to saturdays yolk walk i think)
50 20 lb ball slam
50 air squats
50 calorie row

24:17

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[B][U]June 28[/U][/B]
[U]At Lunch[/U]
Swam: 2x500M, 1x200M, 1x100M, 4x50M
[U]After Work[/U]
Biked 15 moderately hilly miles (47:35)
Went with a friend tonight, so I was a couple of minutes slower. That's ok, since I'm tapering this week. Felt like crap today, almost like I'm getting sick. A good night's sleep will help.

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[B]6_28_11 Tuesday[/B]

Brisk mile walk w/weight vest... couple pushups & pullups.
Rest day today.

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Tuesday: 5 mile run: 38 minutes. Calf pull still there. Really should bike instead of run for a couple of weeks, but I seem to have a short memory. Want to do the nifty fifty, but probably should let the calf loosen up for a few days before box jumps. Elbows and shoulders still fairly sore from the 120 pull ups and dips last week.

Some times I feel like the walking wounded all day, except for during the workout. I know that I should probably take a day off now and then, but I just don't want to.

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6/27
wu
3x20 55# KB swings
10 x2 push up situp

Max rack DL 225 330 380 400
3x10 racked lunge @ 75- 5 24" BJ
good mornings

WOD EMOM
4 thrusters @ 95
2 mu
1 burpee
fell behind after 4:00 stopped WOD to stsrt over, when I let one of the young guys talk me into doing
1-8 pullup
8-1 push jerk @ 95

6/28
4:00 AMRAP
4 clean squat @ 95
6 burpee
rest 3:00
6 rounds
12 push press @95
4 rounds + 3pp
rest 3:00
4:00 cal row
57 cal

WOD #2 5 round
20 pull up first set
10 DL @ 225
15 sit up
for the next 4 round 5 pullup each round
11:00

m/56/180

12 ring dip

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Hot this AM @5:30AM. 90 degrees. Tribal is not air conditioned---make the warm up easier.

Strength: Bench Press.
Warm up: 3X10 ring push ups
Bench: 5X185, 3X 225, 1X 245 (5R)
3X5X185 Closed grip BP.
3X5 Ring Dips

WOD: 5RFT X 155#
12 DL, 9 Hang Power Clean, 6 Jerks. Scale 105#. 9:05. Form really sucked on last few sets of HPCl. Coach said these looked like reverse curls.

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Chest routine: 3 sets of 5 flat bench(205lbs); incline (185lbs); decline(195lbs).

WOD: 7 HSPU and 12 L pull ups in 20 min: 3 rounds plus 7 HSPUs. Pathetic. Could not do more than 2 HSPUs in a row. Think I shot my WOD on the benches.

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[QUOTE=Perry Dean Freedman;954477]Tuesday: 5 mile run: 38 minutes. Calf pull still there. Really should bike instead of run for a couple of weeks, but I seem to have a short memory. Want to do the nifty fifty, but probably should let the calf loosen up for a few days before box jumps. Elbows and shoulders still fairly sore from the 120 pull ups and dips last week.

Some times I feel like the walking wounded all day, except for during the workout. I know that I should probably take a day off now and then, but I just don't want to.[/QUOTE]

Good time Perry! Watch that calf muscle. I had a similar problem last year, tried to work through it, and had to lay off running for 6 weeks. The issue was that cycling, running and crossfit (particularly box jumps and jump roping) were all stressing my calf muscles and they had no rest. I laid off anything that stressed the calf muscle, kept up the cycling, used "the stick" (available at any running store) to massage my calf every night and iced it every night and it eventually recovered. My advice is to respect the injury, masage and ice it daily and lay off the running (substitute cycling) until it feels better. That's just my two cents from learning the hard way.

[B][U]June 29[/U][/B]
2.7 mile hill run (untimed)
20 minute TRX circuit
3x10 DH pull-ups
Stretched

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Perry - Ditto to what Jim C said!

Pat - I feel your pain! Cleans have become a REAL goat for me!

Cliff - Awesome Filthy Fifty Time!

[B]WU:[/B]
3x10
Goblet Squats (1.5 Pood)
Toes to Bar

300 (or so) Single Unders (attempted MANY DUs, just can't string 'em together!)

[B]WOD:[/B]
50 Pull Ups (last 8 Blue Band assisted)
10 Burpees (Yay! Burpees!)
40 Blue Band assisted Pull Ups
20 Burpees (Yay! Burpees!)
30 Blue Band assisted Pull Ups
30 Burpees (Yay! Burpees!)
20 Blue Band assisted Pull Ups
40 Burpees (Yay! Burpees!)
10 Green Band assisted Pull Ups
50 Burpees (Yay! Burpees!)

44:53

[I]Last one done! Tried to just keep moving through the last 2 sets of Burpees (Yay! Burpees!). My one buddy said I was "resting" at the bottom with my body just off the floor! (HUH??:eek:) I was so out of it! So I started focusing on going through the whole movement & taking my "rests" while standing up! It helped, but, boy, was it brutal!![/I]

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6/30 WOD

Behind the Neck Split Jerk
2-2-2-2-2
75-95-115-125-135-140f
Rarely do these, so 135 is a PR. Several of the reps were pretty wobbly.

Overhead Squat
3-3-3-3-3
95-115-125f-125-125f
Fails on the 125 happened when I went low. Still think it boils down to mobility/flexibility in terms of heavier weights and deeper depths.

Claw

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[B][U]June 30[/U][/B]
Cycled 15 miles (463 feet of climbing, 45:31, PR by 5 secs, didn't wear HR monitor since I just wanted to go out for an easy ride)
I surprised myself with the PR tonight since it was supposed to be an easy ride just to keep the legs fresh for the race this weekend I have a Sprint triathlon on Sunday, my first tri for 12 years. Should be an adventure if nothing else!

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[QUOTE=Jim Colby;954934]Good time Perry! Watch that calf muscle. I had a similar problem last year, tried to work through it, and had to lay off running for 6 weeks. The issue was that cycling, running and crossfit (particularly box jumps and jump roping) were all stressing my calf muscles and they had no rest. I laid off anything that stressed the calf muscle, kept up the cycling, used "the stick" (available at any running store) to massage my calf every night and iced it every night and it eventually recovered. My advice is to respect the injury, masage and ice it daily and lay off the running (substitute cycling) until it feels better. That's just my two cents from learning the hard way.

Jim: I know you're right, and give the same advice to others. I just have a hard time following it. Went up to RI on Sunday and my closest friend, who is the only person I know who likes to do trail runs as much as I do, took me to an incredible trail system. Could not resist, but am paying for it.

Today: Swam a mile in a 40 ft. pool. That's 132 turns. Very hard to get into a groove with so many turns, but the second half of the swim, felt pretty fast. Did not keep time.

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[QUOTE=William Hoogsteden;955002]Perry - Ditto to what Jim C said!

Pat - I feel your pain! Cleans have become a REAL goat for me!

Cliff - Awesome Filthy Fifty Time!

[B]WU:[/B]
3x10
Goblet Squats (1.5 Pood)
Toes to Bar

300 (or so) Single Unders (attempted MANY DUs, just can't string 'em together!)

[B]WOD:[/B]
50 Pull Ups (last 8 Blue Band assisted)
10 Burpees (Yay! Burpees!)
40 Blue Band assisted Pull Ups
20 Burpees (Yay! Burpees!)
30 Blue Band assisted Pull Ups
30 Burpees (Yay! Burpees!)
20 Blue Band assisted Pull Ups
40 Burpees (Yay! Burpees!)
10 Green Band assisted Pull Ups
50 Burpees (Yay! Burpees!)

44:53

[I]Last one done! Tried to just keep moving through the last 2 sets of Burpees (Yay! Burpees!). My one buddy said I was "resting" at the bottom with my body just off the floor! (HUH??:eek:) I was so out of it! So I started focusing on going through the whole movement & taking my "rests" while standing up! It helped, but, boy, was it brutal!![/I][/QUOTE]

Boy do you love Burpees!

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[B]6_30_11 FDU[/B]
home yesterday w/some kind of allergy headache/fatigue thing, today was no real issues, just still tired so a blah got no zip in your legs kinda workout.

Warmup

[B]Snatch + OHS
[/B]25kg/2+3
30kg/2+3
33kg/2+3
37kg/2
42kg/3 (f/f/made it. The new shoes were great, but these were all shaky cuz the heels a little higher, I kept feeling like I was tipping forward.)
[B]
Power Clean[/B]
30kg/2
35kg/2
40kg/2
45kg/2 (3)
48kg (2)
52kg

[B]Clean Pull[/B]
38kg/3
52kg/3
58kg/2 (5)
63kg (3)

[B]Clean & Jerk[/B]
35kg/1+2 (2)
40kg/1+1 (4)
[B]
Bench Press[/B] (Blairstown, didnt finish in time at FDU - very easy)
35kg/4 (4)
[B]
Backsquat[/B] (ugh to stay vertical at all, almost killed myself on rep 1 with the new shoes - pitched forward so dropped to 45 to get used to them)
45kg/5
50kg/5
55kg/5
52.5kg/5 (dropped the weight b/c, I was not getting LOW)

The Ristos are a size too big and getting used to the higher heel, but they didnt hurt my foot, I even did C&J and my jerk foot not nearly as sore. And I got razzed a bit for pink shoes.:p

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Claw - I've been told that OHS "insult" everything wrong with your squat. Good job!

[quote=Jim Colby;955307][B][U]June 30[/U][/B]
Cycled 15 miles (463 feet of climbing, 45:31, PR by 5 secs, didn't wear HR monitor since I just wanted to go out for an easy ride)
I surprised myself with the PR tonight since it was supposed to be an easy ride just to keep the legs fresh for the race this weekend I have a Sprint triathlon on Sunday, my first tri for 12 years. Should be an adventure if nothing else![/quote]

I've found that when I don't think about it too much, it's easy to get a PR! Way to go!

[quote=Perry Dean Freedman;955319]Boy do you love Burpees![/quote]
Yay! Burpees!

Nah, they kill me!! :rofl: They are SO grueling it ain't funny!! BTW, way to go in the mile swim!!

[B]WU:[/B]
No instructors!!:yikes: So we:
ran 400m
B-ball court width-
high knees
butt Kickers
Frankenstein Walks
Spidermans
Hip openners
hip closers
5 Push Up Inch Worms

[B]WOD:
[/B]1-1-1-1-1-1-1 Power Cleans

95-115-135-155(f)-155(f)-135-140-145

[I]Still fried from yesterday! And I was trying to keep my eye on a couple of newbies. Lesson learned. Watch the newbies. Do your WOD later!;)[/I]

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Good on ya [B]Bill[/B], i'd be dead! Nice PCln, I always have trouble sitting where Im supposed to, CF we just used to try to pull it to standing up, im not over that yet.

[QUOTE]Claw - I've been told that OHS "insult" everything wrong with your squat. Good job![/QUOTE]

Ive heard that as well, but if this is true, why is my OHS so MUCH BETTER than my backsquat!! You guys should've seen me last night, holy crap. whole new ballgame with the shoes, no idea why such a diff.

Last nite a very fast and accomplished 69k lifter was at the end of his c&j, had like 145(k) on the bar. My coach, standing next to me, kinda hissed under his breath "too heavy" before he attempted it. Miss, & dropped it on his knee; ouchie. STILL wanna know, how he knew it was too heavy!!

Second holiday of the year!! yay!!! [B]Happy Fourth everyone!![/B]

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Great work by all
Good luck with the tri Sunday Jim, have fun!!

6/29
wu
x3@ 65#
5 snatch PP
5 O/H squat pause at bottom

Push press1@135 155 175 185
bench 6@135 1@225
6x8 tri extensions with DB @35
10 green band tri ext
6x10 ring row
bent over row 3@ 135 155 175

WOD
5 back squat @ 185
8 pullup
4- 3-2-1 back squat and 8 pullup each round

m/56/180

Catching Up
 

Been uber-busy this week, gearing up for the Fourth .. going camping .. so have not been posting my workout log.

But that does not mean I have not been working out! Au contraire, mon frère! I havent missed a day! Having too much fun to not go. So .. below are all my workout logs that I havent posted here ..

[URL="http://yogacrossfit.wordpress.com/2011/07/01/week-six-day-19-strength/"]Tuesday - 10,000 lbs! Well, not me, but that was the goal.[/URL]

[URL="http://yogacrossfit.wordpress.com/2011/07/01/week-6-day-20/"]Wednesday - Running, Jumping, Squating and More Running![/URL]

[URL="http://yogacrossfit.wordpress.com/2011/07/01/week-6-day-21-strength/"]Thursday - Thanks, but Ill take the stairs![/URL]

[URL="http://yogacrossfit.wordpress.com/2011/07/01/week-six-day-22/"]Friday - Push Ups and Yoga[/URL]

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Great work everyone.....have a fantastic long weekend! Thanks for the good wishes John!

[B][U]July 1[/U][/B]
Swam: 2x500M, 1x200M, 2x100M, 2x50M
Off to Canada, sprint triathlon on Sunday

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Best of luck Jim. Leave it all on the course. No regrets.

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[QUOTE=Deb Borbone;955398]Good on ya [B]Bill[/B], i'd be dead! Nice PCln, I always have trouble sitting where Im supposed to, CF we just used to try to pull it to standing up, im not over that yet.[/QUOTE]

Deb - thanks! I was kinda bummed about not even reaching my PR on Cleans, but I know at this point it's mostly mental. AND I was ragged from the day before

[QUOTE=Deb Borbone;955398]Ive heard that as well, but if this is true, why is my OHS so MUCH BETTER than my backsquat!! You guys should've seen me last night, holy crap. whole new ballgame with the shoes, no idea why such a diff...][/QUOTE]

I have no idea either. You must be on the outer end of the bell curve!! :D

Jim C - Best of luck in the Great White North!!

[B]WU:[/B]
A LOT of stretching!
Headstand

[B]WOD:[/B]
A buddy & I from the 1200 class did a 2 mile run just to do it! No time just sort of a rest

100 Push ups with about 9 breaks in them
3 min rest
30 "V" ups [I]Until my gut said, "NO MAS!!"[/I]

1 HSUP

Hope everyone has a safe & happy 4th!!

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still adjusting to the early morning workout. Kept the grandson till 1:20Am and slept thru alarm. showed up 20+minutes late for the workout.

Strength: DL: 5X 330, 3X380, 1X415(4R). Some coaching on form to repeat singles 4 more times. Skipped the assist work.

WOD: 5RFT: 1 min box jumps, 1 min. lunges, 1 min. knees to elbows, I min. back ext., 1 min burpees. 5 min rest between sets. Count total reps per round.

Jumped in for last two rounds. Scale: box step ups. 75, 83.

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Go get em Jim!

7/1 WOD
Every 5 Minutes for 5 Rounds:
Complete a 400 M Run and
15 Hang Power Cleans (choose weight/115#)

2:41-3:14-3:44-3:57-4:01 = 17:36
The steadily increasing split times tell the story. This was hard and kept getting harder. On the runs all I could think of was "I hate the bar." First set of HPC 10-5, then sets kept getting shorter. Last set, my last 9 HPC's were one at a time, dropping bar from rack position. I was slowest time in class, but really happy I went so heavy.

7/2 WOD
"Filthy Fifty"
50 box jumps (24")
50 jumping pull ups
50 kettlebell swings (1 pood)
50 walking lunges
50 K2E's
50 push press (45#)
50 supermans (floor back extensions)
50 wall balls (20#)
50 burpees
50 double unders

28:05. It's hard to keep pure ROM on all of these reps. Lost count a couple times, so I might have done 5 extra burpees and 10 extra supermans, but not sure.

Claw

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Kelly: 5RFT:400m run, 30 box jumps, 30 Wall Ball w. 20#ball. Scale: Row.
Completed only 3R in 20:23. Just too gassed to go on.

Strength: OHP: 5X135, 3X170, 1X170(4R).

@95 degrees during workout. Coach said that this was the last running WOD of the summer. 113 degrees now.

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[B]7_2_11 Blairstown[/B]
warmup

[B][U]SKILLS [/U]

DH Pullups

Front Squat
[/B]65#/3
75#/3
85#/3
95#/3 (3rd rep back was not all the way up - f)
105#/1 (this was ok)
95#/2 (4) (all ok)

Crazy day running all over, I forgot to eat any starch today!! Coach didn't program my next microcycle yet, so I worked on form this afternoon. Disappointed that I reach a certain point and can't keep my back completely straight anymore. Trying to keep that Beckett quote in mind "Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better…"

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[QUOTE=Jim Cordes;955828]Go get em Jim!

7/1 WOD
Every 5 Minutes for 5 Rounds:
Complete a 400 M Run and
15 Hang Power Cleans (choose weight/115#)

2:41-3:14-3:44-3:57-4:01 = 17:36
The steadily increasing split times tell the story. This was hard and kept getting harder. On the runs all I could think of was "I hate the bar." First set of HPC 10-5, then sets kept getting shorter. Last set, my last 9 HPC's were one at a time, dropping bar from rack position. I was slowest time in class, but really happy I went so heavy.

7/2 WOD
"Filthy Fifty"
50 box jumps (24")
50 jumping pull ups
50 kettlebell swings (1 pood)
50 walking lunges
50 K2E's
50 push press (45#)
50 supermans (floor back extensions)
50 wall balls (20#)
50 burpees
50 double unders

28:05. It's hard to keep pure ROM on all of these reps. Lost count a couple times, so I might have done 5 extra burpees and 10 extra supermans, but not sure.

Claw[/QUOTE]

Jim: 2 great kick A workouts. I'm definitely trying them when I get back from vacation. Great work!

I'm away in LBI for 3 days and swore that I would give my body some time to heal and rest this weekend, having not taken more than 1 day off and rarely that, for most of my life. Could not do it without going out of my mind, so did a core workout and push up and body weight squat short routine. Did 70 straight pushups, 20 second rest and 30. Got the blood moving. Today it's pouring out and can't go to the beach. Can I resist finding a gym and getting in a workout? I'm not sure. If I were a trainer, I would advise me that the body needs to rest and repair. I guess I'm an endorphin junky. Very hard to follow my own advice.

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Could not find an open gym yesterday. Pouring out most of the day, so did a short WOD inside while everyone was asleep. Trying not to grunt or breathe noisily so as to wake anyone, made this harder than normal: 5 rounds of 50: crunches, squats, push ups, and burpees.

Haven't touched a weight all weekend so it was a sort of rest and repair time off.

Today's plan: surf and short run on the beach. Tomorrow, hopefully come back refreshed and raring to go hard.

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[B]7_4_11 Blairstown[/B]

warmup

[B]PSnatch + Press from Shoulders[/B]
20kg/2+2
25kg/2+2 (2)
30kg/2+2

[B]Power Jerk[/B]
30kg/2
38kg/2
48kg (3)
50kg
[B]
PClean & Jerk[/B]
30kg/2+1 (2)
40kg/1+1 (4)

[B]Backsquat[/B]
40kg/4 (2)
50kg/3 (3)

Working on sitting well for this stuff. & speed. WIP....

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Happy Independence Day! Things were really hot at Tribal Today. Coach gave us a break today by starting @ 8:30AM.

Strength: Deload week (thank goodness!)BS: 5X 135, 5X165, 5X195.

"Eva", 5RFT
800m run
30 KB Swings, 70#
30 Pull ups.
Scale: row. 3R in 40:46.

I actually look forward to working out at 5:30AM with lower heat.