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Sporadic on posting.

Last night:
5 rounds

100 S.U. jump rope
25 squats to med ball

Din't time.

Today:

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

36:09

Pretty sure the run was more than a mile. Drove the route with the car but there are some twists in the bike trail that I couldn't follow. I will get one of those measuring wheels some day. (To the shcool across the foot bridge and around the bus loop 2x and back - est 1 mile)

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[B]John B.[/B] Actually, that's a pic of my dad in jump school circa 1957. I followed him in 1976, but don't have any cool photos. Some of you ([B]Charlie![/B]) might recognize the C-119 (Flying Boxcar) in the background. They went out of service before I could jump out of one, but Dad assures me it was a thrill.
So, when's dinner?

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Saturday, Charity WOD

Murph for Miller [URL="http://www.facebook.com/event.php?eid=109140915773417"]http://www.facebook.com/event.php?eid=109140915773417[/URL]

1 mile run
100 chin ups
200 push ups
300 squats
1 mile run

45:15 PR'd by about 5 minutes from last year.

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John have you heard from Charlie. Give him a few dancing chilis for all of us.

Completed Day 1 of Level one held in Scottsdale. Very busy day. Temp outside was in the low 90's. We did the practices outside. Workout at the end of the day was done in pairs: 21-15-9 of 95# thrusters and burpees. There was a limit of 10 minutes. My partner and I finished in 8:20. There were 4 trainers for California. Jason Khalipa was one.

While we went to lunch the trainers were doing their workout: AMRAP in 10 minutes: 155 (or 135)# cleans and 50 yards walk w. same barbell overhead. Just watching was inspiring.

Getting some great coaching on my flexibility issues in my shoulders. Very helpful coaching on squats, dl's, and presses.

I took some movies and stills after I was told that I could. Figured I'd share here. Later the director asked all of us to go home and erase everything:(

Looking forward to tomorrow.

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Did some fun, weird stuff today.

Climbed a tree to check out the stability of an old hand-built, wood treestand on my hunting lease.

Carried 75 pounds of feed about a half mile across a field, then my 4 year old back on my shoulders. Hauled the kids across an irrigation ditch while straddling it, along with the feed.

Just working outdoors, broke a good sweat, pulled a muscle in my neck, kinda sore and achy.

Dead Lift Day tomorrow, then a combined bench press/pullup day Monday.

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05.16.10:
Month 3, Week 2, Wendler 5/3/1, Dead Lift Day

WARMUP:
DL
5x135
5x165
3x200
Full Body Stretch

STRENGTH:
DL
3x230
3x260
5x295

WOD:
Tabata
Situps 11, 12, 12, 11, 10, 10, 8, 8
Lunges 8, 8, 9, 8, 8, 9, 8, 8

GO HAWKS!!!:kicking0:

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5/15 WOD

"Full Grace" Finals
30 Squat Clean and Jerks for Time (135#/95#)

6:23 @ 105#. PR by 1:22.

VERY pleased with the result. Truthfully, I just wanted to equal my past time; best case scenario, I imagined cutting maybe 30 seconds off it. Last time I was able to do 5 straight without dropping the bar, so I thought I would just to improve on that aspect. I ended up with 10 straight, and was really making good time for the first 15 reps or so. Slowed down toward the end, including losing a couple reps by dumping the bar forward from the squat, but all in all, a very satisfactory performance. Afterward I flopped and sucked gas more than after any other WOD I can recall, except maybe Fran finals.

Sarah and I counted for each other again, just like the first time. Sarah's improvement was nothing short of amazing! She cut 40% off her time! First, Sarah mastered the squat clean, so she cleaned into the squat position in one move, not two. Second, she strung multiple reps together a lot longer than first time, and all her rest intervals were way shorter. Very impressive improvement, glad I got to witness it!

Massive improvements all the way around, a really fun and positive morning!

The Claw

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Finished the second day of Level 1. Another fun filled, learning experience. Today's workout was done in pairs: For 10 minutes, one partner swings KB's and the other carries the wall ball the was used for wb cl. practice in a run around the perimeter. The trainers scaled this for me as a shorter perimeter to trot. While all this was going on, I was getting great instruction on the KB swing. Just as in one of the workouts yesterday, the instructors saw that my shoulder mobility was leaving me with improper thruster, they brought me a set of dumb bells.

Just missed a muscle up. Stiff shoulders again. Got some great feedback on how to correct this.

I didn't take this with the thought that I would do any training. Now I'm wondering how all this would work with the elderly----yes, as old as me and older. Now sure what I want to do with this yet. Guess I'll just kick some ideas around over the next week or so.

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[B]Jim,

[/B]Great work with the "Full Grace." Shaving off that much time is amazing! Wat to go. Glad you had such a great day and got to work with a partner who herself made such a wonderful accomplishment!

[B]Pat,

[/B]Sounds like you had a fantastic time at your Level-1. I also have been knocking around (for some time) the idea of working with others who are perhaps forty and older. I was immensely impressed with Jim Baker, a trainer from CrossFit Santa Cruz Central who works with the "more senior" set. I got to meet Jim at my Gymnastics Cert last year.

Props on the MU work....I am so close to getting mine I can taste it......just need to work on my kip and body mechanics more and/or better my "horsepower to weight ratio." :D

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[I][B]100516 SUNDAY

Rest Day.

[/B]Actually got a bit of a workout at Starbucks today - - did some extra cleaning work (which actually took some energy!) and got to move some heavy stuff. CrossFit DEFINITELY makes the work a LOT easier!
[/I]