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claw nice work with the comp team....have fun with that. i wish my shoulder would let me work with our comp team

tonite

3 rounds fight gone bad style (1 minute then change)

24kg goblet squat
16" laterial box jump
sit ups
25 yds out and back sprint
rest

234 reps

RX'd tonite which does not happen as much as it should:kicking0::kicking0:but it sure feels good when it does

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Thursday September 20, 2012

[B]Master's Comp Skills Ladder Exploration and Practice
[/B]Here is the link to the comp:
[url]http://www.friendshipcrossfit.com/FCF_Masters_2012.html[/url]

Today's Practice: (one minute on, one minute to move to next station)
Round One
Goblet Squat, 53#, 1 minute, yes, 1 point
20 second bar hang, yes, 2 points (was able to hang on for over 40 seconds)
30 second front plank, yes, 1 point
30 second right plank, yes, 1 point
30 second left plank, yes, 1 point
30 second handstand, yes, 1 point (nearly rotated back, need to find the right distance to have my hands away from the wall)
30 double unders, no, 23, (would have been eliminated here)
TGU, 53#, yes, 2 points (did one on each side)
3 strict pullups, yes, 2 points (did six)
2 strict ring dips, yes, 2 points (did four)
5 one arm KB OHS 44#, no, epic fail, not even close
stopped here (five minute rest)

Round Two
Goblet Squat, 53#, 1 minute, yes, 1 point
20 second bar hang, yes, 1 point
30 second front plank, yes, 1 point
30 second right plank, yes, 1 point
30 second left plank, yes, 1 point
30 second handstand, yes, 1 point (same balance issue)
30 double unders, no, 29, (would have been eliminated here)
TGU, 53#, yes, 2 points (did one on each side)
3 strict pullups, yes, 2 points (did six)
2 strict ring dips, yes, 2 points (did four)
5 one arm KB OHS 10#, (Rx is 44#), yes
stopped here
(will try skin the cats at my barn)
So, I think I ought to consider skipping the dubs (unless I get a lot better and can guarantee I'll get 30) and skip the KB OHS, b/c I think I can get the skin the cats, maybe two or three times in a minute.

Will keep practicing. If I can get the dubs, then I'll skip the one arm KB OHS and the pistols, because I think I could get the rope climb twice.

Finished off with a 1000m row in 5:02

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100 Burpees 10x10
H/C and DL work with hook grip

WOD 10-1 1-10
thrusters @ #75
pullups

m/57/180

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9/21 WOD

Push Press
1-1-1-1-1-1-1
95-115-125-135-145-145-155f
First 145 took about a month to get up to full extension, probably a little redip getting second 145 up. Disappointed I could not get 155 up, but this has been a hard week of training.

8 Rounds For Time:
5 Pullups
5 Push Press (95#/65#)
10 Stationary Lunges w/ Barbell in Front Rack (5R/5L) (95#/65#)
13:21.
I am 95% sure I did an extra round, so 9 RFT total. (Choose the wrench.) All pullups and push presses straight through, first set linked straight to 10 lunges with no break, then break between push presses and lunges, finally broke up lunges on 5's or 6's. Missed kissing knee to floor pretty frequently. Tough one.

Huge class this morning, lots of new faces and new old faces I haven't seen at 6 am in a while. Good group. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8009622920/[/url]

Claw

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.Nice work Claw!

"Cindy" today

5 Pull Ups
10 Push Ups
15 Squats

20 Minute AMRAP

18 Rounds + 5 Pull Ups.

Last month 16 Rounds + 5+10.

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Friday September 21, 2012

warmup:
65#
deadlift x 3, power clean x3, front squat x3, push press x3, backsquat x3
run 200m

three rounds


WOD
15-12-9-6-3 (with 200m run in between)
115# snatch

then 15 HSPU
I did 10 "HSPU" (three abmats) and 5 negatives (if you can call collapsing onto the abmats a negative)

then did one round of the Master's skill challenge, and today I did it right, where there was no break in between skills

60 second 55# goblet squat, 1 point
20 second bar hang, 2 points
30 second front plank, 1 point
30 second right side plank, 1 point
30 second left side plank, 1 point
30 second handstand, 1 point
30 dubs (failed, only got 22)
53# TGU, 1 point
3 strict pullups, 1 point
2 strict ring dips, 1 point
5 one arm OHS w/ KB (Rx is 44, I did 20), 0 points
2 skin the cats, 1 point
5 pistols (skipped this)
1 rope climb, 1 point
did not attempt HSPU, 5 yard handstand walk, 10 second L sit, or muscle ups.

Gotta keep working this skills ladder (and need to get better on double unders...)

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9/19
Warmup: Std warmup; bench press 45, 80, 100X5
Lift: Bench press 120, 140, 160 X3; 180X5
Assist: Pushups X3X10; 95# Barbell rows X3X10
WOD/ skills: 45# OH squats X3X5
Really psyched with the shoulder progress here. Two months ago, I couldn't get a PVC bar in the proper position for an OH squat. :)

9/20 Business travel/ "rest day"

9/21
Warmup: Std warmup; squats 45, 80, 95X5
Lift: 115, 135, 155X3; 175 X7
Assist: Front squats 45, 55, 65, 75, 85X10; 65# good mornings X1X10
After a long travel day (been up since 2:00 AM) and a flight schedule that had me running through airports to make two flights, was happy to make the lifts I did. Unfortunately, before I finished the workout, got an hour work call that sapped my motivation.
Cashout: Malbec and good cheese

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Saturday September 22, 2012

2 times through the skills ladder, Jeff had an excellent idea about "hollow body" on the double unders, which lead to 23 consecutive dubs (a PR!!) Thanks Jeff. Had a completely unexpected and somewhat miraculous L-sit. Then, came home, ate Paleo, and went out in the barn with the girls. Worked on mobility for skin-the-cats, worked on muscle ups, worked on ring dips, then did 70 burpees in 7 minutes. The burpees were a mental fail. If I could have kept my head in it I could have had 75, or maybe 80. Right now, in some things, my body is ahead of my head, even though in everything else my head is ahead of my body (especially hips and lower back).

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Good work on Cindy Jack!

WOD 10 x10
pullup
pushup
situps

13:00 and change

strenght 2x12 box squat @225 w/blue bands from above
sumo DL w/ chains @225 6 singles
8x3 DB shrugs/ clean pulls

m/57/180

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9/22 WOD
Competition Team training (strength focus)

Find one rep max
High bar back squat: 235 (failed at 245)
Power clean: 155 (messiest rep in the world, I really need to get my butt back on the catch, failed at 165)

Frustrating morning. I still worry I am losing gross strength with recent loss in body weight, but also aware that high bar back squat is significantly harder than low bar. Big efforts everywhere this morning, especially Snyder who I was working with, who is just getting damn strong these days.

Claw