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This was supposed to be easy:

[B]WU:[/B]

200m run
20 Squats
20 24" box step ups (10 each leg)

[B]WOD:
[/B]
400m Walking Lunges

17 min

[I]Finished 3rd out of 7 in the class! :highfive:[/I] [I]Boy, were my legs sore!![/I]

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Ok, I was locked up with stuff at work last week but the good news is I survived the re-org in better shape than I started. I was back at it this weekend.


Tuesday, Sept 21

Runs, Push-ups, Run 400m then Max Pushups
5.0 rounds | 115 reps

Looks familiar, like the Central Park Shuffle....? Track at Ackerman not quite 400m so each set was more like 466m.

Shoulder Press 5-5-5
90 lbs, 100 lbs, and 110 lbs

Monday, Sept 20

Olympic Lifting
Power Snatch/Snatch, 1x 65,75,85,90 Jerk 3x3 95 100 105, 3x2 115, 115, 125

Back Squat 5-5-5
165 lbs, 175 lbs, and 185 lbs

Saturday, Sept 18th

TEAM Workout

-Team Shuttle -6 x 100m Then: 7 Rounds: -20ft Overhead Walking Lunges 45/25 -30 Situps -20ft Overhead Walking Lunges 45/25 -30 Pushups Then: -6 x 100m

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9/21 WOD
(At Invictus in San Diego)

Back Squat:
1 rep @ 85-90% of 1-RM
6 reps @ 95-100% effort
1 rep @ 90-95% of 1-RM
6 reps @ 95-100% effort
1 rep @ 90-95% of 1-RM
6 reps @ 95-100% effort

Rest 2 minutes after each set of back squat, then perform:
Powell Raises x 8-10 reps each arm
then rest 2 minutes before returning to the bar for back squats;

and then,
Three sets for max reps of:
60 seconds of Push-Ups
90 seconds of Anchored Sit-Ups
Rest 90 seconds.
Score is cumulative total.

BS = 1x185#, 6x175#, 1x205#, 6x185#, 1x225#, 6x185#.
Push-ups + Sit-ups = 224 (91, 70, 63).

Really concentrated on getting back squats deep enough; I even lightened up a bit to make sure I went deep. Full depth on every rep! Felt very strong, 1x225 was easy. My PR is 240, and think I could have matched or exceed that today had the workout called for a one-rep max.

Thanks to Sage and everybody at Invictus, it's always a pleasure to drop in when I'm working in San Diego.

The Claw

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09.21.10:

Rest Day, working a little at hunting property, carrying stuff while hiking, climbing in and out of treestands

09.22.10:

WARMUP
1/4 mile run
20 pushups
Stretch

STRENGTH
OHS
5x85
3x95
3x105
2x115
2x125
2x135 ([B]P.R.[/B][B]![/B] Easily could have had a third, well past 90 degrees, too. FINALLY busted thru that 135 plateau!!)

CASHOUT:
Pushed sled with 170 pounds 100m

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thank you [B]JB[/B]!!! [B]JJ nice PR[/B].
You guys all are just getting stronger and stronger!!! impressive :)


[B]09.22.2010-Wednesday[/B]
Still a slacker day!!! People doing double WODS now.... im a slouch!

AM: 30 Burpees 12# Vest (1:30 - I was really annoyed this am, should be annoyed every am!! LOL Cut the weight to 12# b/c shoulder.... )



PM: Warmup - run 400, step & stretch et al.....

[B]WOD:[/B]
For time:
50-40-30-20-10 squats
25-20-15-10-5 ring dips
50-40-30-20-10 abmat situps
[B]18:xx[/B] I forget the exact time, started a minute after the other two people!! I know I was a slacker on the ring dips (started out with one strip of band, then two, then shortened the two - but all nice slow full ROM, I think the band will help me get more dips more than unassisted 1" ROM, or toes on a box....
shoulders sore - my good one is sore!!!
[LIST][*]4x10x65# Good Morning (what possessed me after yesterday DL)[*]4x10xbarbell with 40 lbs Tbar Row (we dont have enough small plates to put a good amount of weight on)[*]4x10x10# Dumbbell bent lateral raise[*]shoulder stretching[/LIST]Run 400

Gym was packed!! No room to do other stuff :D

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Nice job on the OHS JJ

September 21st, 2010
M.E. Deck Clean 3-3-3-1-1-1
[B]175-185-185-205-215f-205[/B],
my mind was not in the game, poor wrist flexibility, too slow, things not ticking

Rest 5:00

Hurdle Hop 2
Push-ups 10
Hurdle Hop 2
Push-ups 9
Hurdle Hop 2
Push-ups 8
…
Continue to 1 Push-up
[B]Time 2:30, pvc at 31"[/B]

Hopping hurdles is an advanced move. Your particular hurdle should match your current athletic fitness. The height can range from zero inches (a marker on the ground) 30 or 33″ Don’t write a check you can’t cash

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Nice OHS JJ

WU
jumprope
10 wallball
10 pushup
jumprope
10 pullup
5 dive bombers

Squat WU 135#x10 185#x6
3 sets of 2 @ 235
3 sets of 2 @ 245

2x20 GHD situps
2x20 GHD backextensions

WOD 3 rounds
10 pullup
10 95# hang snatch
10 ring dip
7:32

m/55/185 CrossFitChesterton

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[B]WU:

[/B]150 single unders3Xbox length bear walks
box length Crab walks[B]

WOD:

[/B]50 jumps to reach a ring ~18" above my tip toe reach!
40 air squats30 Abmat sit ups
20 push ups
10 pullups

[I]I was able to string a lot of 10 to 20 single unders together! awesome!

Jumping after all the lunges yesterday were killers!!
[/I]

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JC---what is a Powell Raise?

Started Wendler: Wave 1 Bench: 5X150,175,195. Supplement: 5X10 of 135.

1RFT: 25 lunge steps, 20 Pull ups, 50 Box Jumps(step up), 20 Double Unders (3:1 singles),25 Ring dips, 20 Knee to Elbows, 30 KB Swings(1 Pood DB), 30 sit ups, 20 Squat cleans 35#DB's,25 Back Ext, 30 Wall Ball-20#, 3 Rope Ascents(15 rope pull ups ea. round).

Completed in 22: 33. Last completed 091002 in 23:52. PR:kicking0::kicking0::kicking0:

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Pat - Way to go on the PR!

[B]WU:

[/B]525# dumb bell snatches, right hand,
walking lunges across the box with weight overhead in right hand
525# dumb bell snatches, left hand,
walking lunges across the box with weight overhead in left hand

[B]WOD:
[/B]Tabata squats followed by max Jumping Muscle ups in 4 min.

14 X 13 = 182