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10/15 WOD

Overhead Squats:
10-3-10-3-10-3
Followed by:
Tabata Burpees

65-95-75-105(f)-75-105

This was so fun! I felt like I had OHS dialed in for the first time. I put a med ball under me and made sure I tapped it each and every rep. I also really focused on activating my shoulders. These were probably my best OHS's ever. I need to disregard all my old numbers, because they were not performed to proper depth.

5 burpees. On the first round, I finished the 5th burpee at :18 and stopped, and I was able to hold 5 burpees all the way through, except the last round, where I really went all-out and hit 7. Next time around I'll aim for 6 burpees, which will require 100% effort.

All in all, one of the funnest and most satisfying WOD's I've done in a while.

The Claw

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Folks- Awesome WODs!

[B]Thursday 101410:

WU:[/B]

Hollow rocks
Floor sweepers
Inch worms (2 Push ups)

Skill work (double unders, Kipping Pull ups, ring push ups, Ring dips, hand stand push ups)

[B]WOD:

[/B]Max reps:
2X
2 min for each exercise:
Double unders
sit ups
Ring push ups
GHD back extensions

246

[B]Today, 101510:

WU:
[/B]PVC push downs

Frankenstein walks
Hip openners
Hip Closers
Sprints

[B]WOD:
[/B]1-1-1-1-1 dead lifts

275#, 295#, 305# (PR!!!), 315# (f), 305# (f)


The "300# barrier" was bugging me since March!! It was a purely mental thing! I’m still doing the “Happy Dance”! :pepper:

The bad thing about it was I had to go to my brother-in-laws funeral, which was sad, but inside, I wanted to say,"I did a new PR in dead lifts!" every time I talked to someone. Most folks wouldn't understand.

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[B]William[/B]-great work yesterday and congratulations on the DL-PR!! My condolences to the family on the loss of your Brother n law. I can relate to that 300 barrier and know just how you felt after accomplishing it!--did mine last year on November 2nd (after failing on the 31st)-- I hit 305 as well!! I am now at 315PR and got 320# to my knees and failed. Working to do a new PR on 11/1

[B]Jim[/B], that is awesome dialing in those OHS's (I look forward to having the mobility to do those correctly. (sure am glad we have certified trainers that are dedicated to not letting us compromise form to satisfy the Ego!

[B]All you guys/gals[/B] are inspiring and I have learned a lot from just following your work habits (more WU for me everyday now on)

[B]10.15.10[/B]

WU-row 250 x 4 rest 30sec (work toward faster time each set)
10 leg swings F/B-S/S
Hamstring stretch, hip mobility stretches against the wall,

(Right shoulder still really sore but improving)--

[B]Strength WOD: BS challenge (day 6)--115lb x 20[/B] did good steady pace full depth :):):):)
Go home eat-rest-pay bills-watch the stinkin news and go for a 2 mile (pose [B]Run)--Time: 16:52 8:25/mi averag[/B]e---calves are burning but "this too shall pass"

Have a great weekend all!

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Mobility WOD--for hip. Even if you are not doing these regularly, look at the WOD. Kelly S. does the WOD in the corner of an "In and OUt Burger". Pretty funny. I give him credit. He took on the commitment and gets it done!

Wendler Wave 4: (40, 50, 60%) 5X 170, 210, 255 (10R) of DL.

Friday 101015

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees.

scaled this to 105#. Completed in 10:18.

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10/15

great work Bill :pepper:
Squat 6x2
wu 10x135 6x185
all working sets @ 235

weighted pullups
3@35
3@35
3@44
3@44
3@55

WOD 5 rounds
25 situps
20 45# good mornings
run 200m
12:23

m/56/180 CrossFitChesterton

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Tabata Burpees sound like a suckfest. Ugh! Looking at everybody's squats with envy, I wish I could learn to squat!

[B]
10.16.10 Saturday
[/B]
Warmup: Run 400, shoulder circles, stretch.
[B]
WOD: AMAZING GRACE[/B]
[B][I]Hola, Jerky Girl!!! [/I][/B]
30 Clean & Jerks 135# (95#)
[B]3:39 95#[/B] Beats my old PR of, I believe its 5:37 with 85#.:p
Kind of a little party going on so no cooldown.
And, back to lifting without worrying about hurting myself now that Grace is over!!!

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TEAM WORKOUT

In teams of 3

Med Ball 5k run (#20/14)

Complete as many rounds as possible of
-Row 500
-20 Thrusters (#45/35)
-20 Situps
-10 Ring Dips

The workout ends when the 5k run is completed. One team member will always be running. Runners may run any distance of their choosing up to 1 mile (1600m) The remaining 2-3 team members will complete as many cycles as possible. For scoring, the average 1000m time will be added to the average round time. Lowest combined time wins.

We ended up doing about 13 rounds with a time of 34min something. I don't really track the team wods. They're just alot of fun.

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JB--looks like you are building some good strength.

DB--can't squat, but turns in a great Grace time.
:rofl: Just signed up for Amazing Grace as an independent and will get 'er in before the end of the month.

Wendler wave 4 OH Press(40,50,60%) 3X 70,85,105 (15R).

Crossfit class at Lifetime w. Coach Bear.

AMRAP in 20": 10 Push-Press 135, 10 Squat 135, 10 Push ups. Scaled this to 95# w. goal of doing each set unbroken. finished 12R+9 P-P.

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10.16.10:

Warmup
1/2 mile run (5:30)
10 assisted pullups
Stretch

Strength/WOD
Pullups, every minute on the minute
2x assisted (50 lbs)
2x assisted (40 lbs)
2x assisted (30 lbs)
2x assisted (10 lbs)
2xBW
2xBW
2xBW
2xBW
2xBW
2xBW

Cashout
Ring dips to failure (6)
Ring body rows to failure (12)

Also roller-bladed hard for about an hour this afternoon.

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[QUOTE=
30 Clean & Jerks 135# (95#)
[B]3:39 95#[/B] Beats my old PR of, I believe its 5:37 with 85#.:p
[/QUOTE]

Nice work! That's a great time.