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3/20 WOD
A. EMOTM 16:00
Odd - 5 Power Cleans TnG
Started with 115, went to 125. Pulling with arms too much.
Even - 3 Bar Rollouts
From knees.

B. 4 rounds for reps:
(80-85% of max effort)
1:00 Max Burpees to 2" plate
1:00 rest
1:00 Row (Cal)
1:00 rest

Sub'd Airdyne for Rower.
12/31, 13/31, 13/31, 15/35

Claw

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3+ Week
3/16 Overhead Press
Lift: 110, 125 X3/ 140 X4
Assist: Clean & jerk 65, 75, 85, 95, 105, 115, 125 X 3
Pull-ups 7, 8, 8, 6, 7

3/17 Deadlift
Lift: 210, 240 X3/ 270 X7
Assist: Stiff leg deadlift 75 X3X15
OH squats PVC, 20, 45, 55 X10

3/ 18 Skills Day
Row 2km; Double unders; Burgner warm-up; snatch

3/19 Bench Press
Lift: 155, 175 X3/ 195 X4
Assist: Pushups X3X15
DB rows (both sides) 52# X3X15

3/20 Back Squats (12" box)
Lift: 165, 185 X3/ 210 X4
Assist: Good mornings 45, 65 X15
Snatch: PVC, 45, 55, 65, 65 X3

Starting to get the hang of accelerating the bar well and getting under it with the right timing. 65 X3 reps was a snatch PR so I did it again to make sure it wasn't a fluke. :D

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03.20.13
Wendler 5/3/1
Month 1, Week 3
Dead Lift Day


WARMUP
K-bell swings 53#


DEAD LIFT
5X240
3X270
3X300


ACCESSORY
Tabata ball slams (25# ball)

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45 minute physio .... she was very happy with my rom in my shoulder and made me promise to wear my sling for another 2 weeks no matter how good i feel...

then

6 x 100m 75lb sled pulls in the rain

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Great work Guys!

Cliff - Sounds like you're recovering well!!

[B]WU:[/B]
400m run
3 rounds:
5 Pull-Ups
10 Hand release Push Ups
15 Air Squats

[B]WOD:[/B]
A. Hang power clean; build to a 1rm 95#, 125#(f), 115#, 125#, 135# (PR!!:pepper:), 145#(f)

B. Deficit DL (2-3″ platform) 3, 3, 3; rest 3 min 275#

[I]SO happy I was able to get the Hip Extension that helped me get that 135# PR! Kinda of wished I went heavier on the DL's. Unfortunately, I had to cut the WOD short due to a work meeting... Got to prioritize better! :D[/I]

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Thursday March 21, 2013

13.3 WORLD RECORD!!!

[url]http://jtkalnaynovels.wordpress.com/2013/03/21/crossfit-13-3-world-record/[/url]

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JT - You have set the bar SO high!!!:rofl:

[B]At the base Globo:
WU:[/B]
.22222mi run
10 Push Ups
15 20" Box Jumps

2, 2, 2, 1, 1, 1 Split Jerk
95#(2), 115#(2), 135#(2), 155#(1), 185#(f), 185#(1) PR!! :pepper:

[I]This was a short WOD. Hadn't done these in a while & wanted to set a PR that I didn't get the last time I tried this. First attempt @ 185#, I wasn't locking out right. So I focused on Driving and Locking out! Getting closer to BW territory!![/I]

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13.3 done and dusted:

WOOHOO!
163
150 wallball (9:39)
+ 13 DU's first time i have managed DUs in a WOD.

Have not yet stopped grinning from ear to ear.
last year failed to complete the 150 wallballs.

H

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Cliff - Glad to hear you are healing well. You'll be back better than new before it is all over.

Bill H - Nice work on the split jerks and the PR.

3/22 5/3/1 Overhead Press
WU:
Row 1000m; 1 mile dog walk; t-spine mobility
Overhead press 45 X10/ 65, 80 X5/ 95 X3
Lift:
Overhead press 120 X5/ 135 X3/ 150 X1 (PR)
Assist:
Clean & jerk 45, 65, 85, 105, 125, 135 X3 (PR)
Pull-ups 5, 6

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@Helen, awesome job!

Friday March 22, 2013

13.3, 144 reps.

This is the closest I have come to quitting in a comp. My thighs cramped and I desperately wanted to quit. I dropped the ball and walked away. A single coach's voice called me back. I stopped, looked down into the deep dark abyss where quit lives, saw the lifetime of misery and disapointment that lives in that pit, and stepped back from the brink. Thanks coach. I hurt. I hurt really bad, and I need help to get better.