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Happy Birthday Bill!

5/21 WOD
"Fight Gone Hogans"

3 rounds of 1 minute of each of the following:
Ring Rows
Hang Power Cleans (95#/75#)
Ring Pushups
Burpees
Situps
Rest

108-90-97. Total 295.
Made the big numbers on ring push ups, ring rows, sit ups in that order. HPC's slowest, then burpees. Since I'm not competitive, my ranking in the class does not matter at all to me. ;)

Claw

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Happy Birthday Bill... apparently very old deb cant see very well. thats what I get for skimming. :rolleyes:

[B]5_21_11 Saturday[/B]
yardwork this am


[B]Warmup[/B]
40 DU
5 DH Pullups

[B]WOD[/B] (not timed)
Run 1/4 mile w/Rex (blue heeler/pitbull)
5 Rounds:
5 Pullups (kip)
20 DU
starting to get that kip back. DU drives the dog berserk.

25-30 more kipping pullups, prax
50 more du prax
2x10x95 bent rows (not feeling much so just 2 sets)
2x10x30# pullovers (for OMD)
4x10x40# situps (TOUGH, too much weight+facewash from Rex eeewww)

oh yeah all the DU were unbroken. pbly should do more.

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Also HBD, Bill, you are like the fourth person I know who's birthday is today—and you're all really nice people!!

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[QUOTE=Deb Borbone;938706]another big thing (for me) is shoulder flexibility, plus sometimes I forget to push up on the bar on the way up which actually helps a LOT. Im not sure what my 1RM is, I guess I could test it.[/QUOTE]

[url]http://www.crossfitcenturion.com/centurion/1rm[/url]

I would input what you think you can do for 3 reps. That will get you close to a 1RM.

[B]Also Pat and Deb,[/B]

Another GREAT assistive exercise for OHS is [B]Sotts Press.[/B] Especially for shoulder strength and flexibility.

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these?? my coach makes me do 'em. Sooooo hard!
[url]http://borbonedesign.com/5_6_11SottsPress.mov[/url]

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Happy B Day Bill

Back at it after 11 day break pinched nerve/ cold
must be a little bit of rust as I did not record my WOD but it was something like this

Wu back extensions/ reverse hypers @ 50#

3x9 bench press @ 185 w/ chains close narrow and wide grip

5x5 good mornings and pullups

7 narrow pushups

tri extensions

WOD 5,4,3,2,1 snatch increase by 5# each set run 70 yard each set

m/56/180

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5/22 Workout

5 mile roller blade along waterfront with Becky.

Then, at SBAC, in 6 Minutes complete
1 x 500 M Row
AMREP Bodyweight Backsquats in the remainder of the time.

36 @ 165# (500 meter row in 1:50).
Took it easy on row, then had to walk about 20 seconds to squat rack. First set was about 10-12, then sets of about 5-8. Timer got a little confused, but I was within about 10 seconds of 6 minutes either way.

Claw

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[QUOTE=Deb Borbone;939144]these?? my coach makes me do 'em. Sooooo hard!
[url]http://borbonedesign.com/5_6_11SottsPress.mov[/url][/QUOTE]

Deb, it sounded like that bar was hitting your shoulders pretty hard. Ouch. Your depth looks great (someday) Impressive!

Thanks everyone for the B-day wishes!

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[QUOTE=Deb Borbone;939144]these?? my coach makes me do 'em. Sooooo hard!
[url]http://borbonedesign.com/5_6_11SottsPress.mov[/url][/QUOTE]

Yes. I do them stationary (no bounce), so I can't do that many reps at 45#!

05.23.11
Wendler 5/3/1, Month 4, Week 3
Bench Press Day

WARM
BP 5x135

WOD
BP
5x185
3x210
3x235

CASHOUT/ASSISTIVE
12 Dips
10 GHD Situps
10 Pushups (feet on box)

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Scaled J.T.

21-15-9
Handstand push-ups (30 plyobox on knees)
Ring dips (jump and lower slowly, most good, last round pretty much dropped)
Push-ups (On knees for this one) :mad:

11:33 (I think, left logbook at gym)