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[QUOTE]thought I could do better at the pullups, all but first set were broken
[/QUOTE]
Gee [B]John B[/B] - you did snatches & OHS before this - that would def. affect my pullups!

Hang in there, [B]Steve![/B]


[B]07.05.2010-Monday (Happy Birthday DP!)[/B]
AM Warmup: DUs, Empty Jacket, Floor Dusters, Shoulder Mobility, trigger point ball - stretching
[B]WOD: "Murph"[/B]
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
[B]55:47 NO vest[/B] - happy with that;

Ran the first mile in 8:35 or 8:37 (my usual time is 10-11, I guess I can thank the extra squat work I started in April)... partitioned this Cindy style, chin over bar, chest to abmat, full ROM squat w/hip snap, all fast, & no broken squats, yay!:pepper: - all reps were legit (or I did them over). Today is probably my tiredest weakest day as well, so I was really pleased with the effort. The last run was awful, had to be minutes slower - it's 100° here today and humid as hell. We had a couple pukers. I didn't expect to finish in under 60 minutes (bodyweight stuff is not my forté). The only fly in the ointment was a bathroom break after the first 2 rounds.... sometimes I hate being a girl.

[B]Strength: Hang Clean[/B]
3x3 @ 85-90%
2@105#, 3@110# (I realized I could/should do more)

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07.04.10:

10 laps in the pool


07.05.10:
Work at property in the AM, usual redneck stuff: hauling sacks of corn, climbing trees, etc., for an hour or so.

Month 5, Week 1, Wendler 5/3/1, Bench Press and Pullup Day

WARMUP:
Pullups
#4 band (+5 pounds around waist) x5
#3 band (+5 pounds) x5
#2 band (+5 lbs.) x5

Bench Press
5x100
5x125
3x150

STRENGTH:
Pullups
5x #2 band
5x #1 band
5x BW (F-6)

BP
5x165
5x190
6x210

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7/4 WOD

Team of 4 (only 2 working at a time) does

234 Pull ups
400 m run (whole team)
234 Push ups
400 m backwards run (2 backwards runners at a time)
234 Leg throw downs
400 m run (3-legged run)
234 Burpees
400 lunges (2 lunging at a time)

39:23 with Team Revolution. Luciano, Molly, Ryan and me.

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Deb--great work on the running.

JJ--what is the Wendler? Looks like you are making progress with it.

JC--looks like you had the most fun today with a group effort.

Monday 100705

Did my usual warm up---including 3X25X65# SLDL for hamstring repair.



"Luce"

Wearing a 20 pound vest, three rounds for time of:(SCALE)
1K Run(.25 mi on treadmill at 3.5 mph w. 2X10lbDB's)
10 Muscle-ups(10 Pull ups +10 Dips)
100 Squats(50 w. 2X10lbDB's)

Completed in 24:38.. My gym was so packed to day that I knew bringing my rings and tying up a power cage for the muscle up progressions would be a waste of time---I'd lose my place at the power cage as soon as I stepped aside to another exercise. This was challenging enough.

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[QUOTE=Pat Quigley;806629]
JJ--what is the Wendler? Looks like you are making progress with it.
[/QUOTE]

Pat—

Periodized, progressive strength program, created by a guy named Jim Wendler.

Basically goes in 4-week cycles. You focus on 3-4 movements per month, each one on a different day of the week (typically with a rest day in between).

He recommends the Big Basic lifts: Dead lift, back squat, Shoulder Press.
I vary it with DL, Overhead Squat, and Bench Press/Pullups combined on one day.

So on any given day you do the Wendler program for that lift, which will consist of 3 warmup sets, followed by 3 progressively heavier sets, ending with a "money set" that will be a minimum of 5 reps at 85% of your 1RM, 3 reps at 90%, or 1 rep at 95%—PLUS as many more reps as you can do. The "money set" is where you make the gains.

Then he also prescribes "assistive" exercises. So on DL day, I do lunges and knees to elbows (which I combine in the form of a brief MetCon WOD).

And I try to work in some MetCon work a couple of times a week on my off days.

It DOES work. Like anything else, you have to work it hard and be honest with yourself. Very good in terms of time-saving. There is an e-book available online.

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Folks,

Been off the board for a while. I took a week off. Then as I got back into things I ended up in NYC on business and the wife was sick so couldn't duck out to a WOD. All lame excuses. Consequently, I haven't had a whole lot to post. Been back into it, but not at the intensity as I have known. Took a long run in Central Park, every time the song flipped on the iPod I dropped for 20 pushups. Grabbed an Oly class at the box and I was the only one there so got some good one-on-one with Mark and worked on my snatch. Going to hit the box tonght.

We go up to Devils Lake for a week of camping starting this weekend so I wanted to pipe in before I'm out of radar range for a week.

[B]Terry, [/B] Have the posted the Master's Div WODs for the games anywhere? I'm pulling for you. We'll be back from the woods so I'll catch it live on the webcast.



Jeff

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7/6 WOD

3 Rounds for Time:
400 M Run
20 Second Max Reps of Deadlift (60% of 1RM)
40 Seconds Rest
20 Second Max Reps of Deadlift (60% of 1RM)
40 Seconds Rest

Did not record time, but running splits were about 1:55 to 2:00. Deadlifts were mistakenly done at 60% of bodyweight instead of 60% of one rep max, so I lifted 95# instead of 185#. Consequently, max deadlifts were 14, 14/14, 15/14, 16.

Lots of fog everywhere, inside and out, this morning. Welcome back Edgar from NY, he's going to work with us while on vacation.

The Claw

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Thanks, I've been toying with the idea of doing powerlifting at next winter's Sr Olympics. So about 3 or so months out, I could use a system like this to focus. Events are: back squat, bench press, and dead lift.





[QUOTE=John Jaeckel;806908]Pat—

Periodized, progressive strength program, created by a guy named Jim Wendler.

Basically goes in 4-week cycles. You focus on 3-4 movements per month, each one on a different day of the week (typically with a rest day in between).

He recommends the Big Basic lifts: Dead lift, back squat, Shoulder Press.
I vary it with DL, Overhead Squat, and Bench Press/Pullups combined on one day.

So on any given day you do the Wendler program for that lift, which will consist of 3 warmup sets, followed by 3 progressively heavier sets, ending with a "money set" that will be a minimum of 5 reps at 85% of your 1RM, 3 reps at 90%, or 1 rep at 95%—PLUS as many more reps as you can do. The "money set" is where you make the gains.

Then he also prescribes "assistive" exercises. So on DL day, I do lunges and knees to elbows (which I combine in the form of a brief MetCon WOD).

And I try to work in some MetCon work a couple of times a week on my off days.

It DOES work. Like anything else, you have to work it hard and be honest with yourself. Very good in terms of time-saving. There is an e-book available online.[/QUOTE]

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[I][B]100706 TUESDAY - - Rest Week Day #2

[/B][/I][I][B]Warm-up:
[/B][/I]1 Mile Walk. No jogging today.....
DROM
Arm Circles
Pass Throughs
Body Circles
15 Good Mornings (PVC) - sub for hip extensions
10 GHD Sit-ups
15 Squats
15 Wall Balls
Stretching/Foam Rolling

[B]Day 3 of Coach Rip's Muscle Injury (hamstring) Rehab Program.
[/B]Back Squat 3 X 25 X 50#
[B]
Additional strength/skill work done:[/B]
Ring Pushups w/20# weight vest: 3, 3, 3, 3, 3.
Weighted pull-ups 10# dumbbell: 3, 3, 3, 3, 3.
Shoulder Press 105# 3, 3, 3, 3, 3. Finished with 3 X 10 X 75#.

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WU
400m row 1:32 Damper @ 5
15 air squat
20 push up
30 situp
400m row 1:28

WOD push press @ 85# situps
40
30
20
10
9:41

Post 12 TGU @ 45#

m/55/178 CrossFitChesterton