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11/14
Box squat w/ chains 205
5x3 DL @ 315
4x12 good mornings @ 115
GHD and box jumps

WOD 7 rounds
10 pushup
10 slamball
10 ring row
5 burpees
100m row

round 20:00
m/58/180

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Pat - Yay! Burpees!! Nice Job!

Claw - Feel your pain on Elizabeth! Still, not a bad time considering! (Have you tried to kip on the ring dips?

JB - Nice work! How many more till 10,000?

[B]WU:[/B]
.555556 mi run
100 SU
10 DU attempts
10 24" Box Jumps
10 Push Ups

[B]WOD:[/B]
Split Jerk practice got to 175# (PR!) :pepper:, tried 185 but it was only up to my forehead. 175 went so easy, that I thought I could try body weight. Next time.

3X3 Snatch Grip Behind the Neck Press – heavy (65#, 70#), rest 30 sec.
3X10 Romanian Deadlift – medium/heavy (185, 9 reps for the last set), rest 30 sec.

[I]Lifts I don't usually or have never done. Snatch Grip Behind the Neck Presses are tough! There's not much leverage. Thought I could easily do 95#, 75# wasn't even doable!!

Was able to do 5 Romanian DLs, but grip strength was the limiting factor. That and inexperience made the last round tough.[/I]

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so after seeing the 5 day forcast of nothing but rain and rain heavy at times(which means 80-100 mm in 24 hours) i realized that if i did not call in a favor from the box owner i would not be getting much exercise over the next 4 days as the gym was going to be closed because most of the gym was going to be away at a comp.

they had a foundations class happening and he let me go in and do a 10,000 m. row

41:57.2 which beats my last one from almost exactly a year ago of 45:05.3:pepper::pepper:

enjoy the weekend and keep up the great work eh?

william is it not amazing how those eastern european countries can keep on coming up with ways to beat you down with weights? i worry for myself when my coach says he has been watching old videos from those countries:rofl:cause i am usually the guinnie pig at the gym for him.

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Cliff, are we test animals in a big experiment. Perhaps!

Tribal today:

Clean and jerk 7X2. Stopped at 155

WOD
9 C&J 155
5 HSPU
7 C&J
10 HSPU
5 C&J
15 HSPU
Scale 135
7:21.

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11/16 WOD

High Bar Back Squat
3-3-3-3
185-205-205-215

“Black Jack”
7 Rounds For Time
7 pullups
7 burpees
7 Push Press (95#/65#)
12:00

Today was a legitimate fasted WOD. It did not go so well. I did not feel strong on the high bar back squats and I ran out of gas very quickly on Black Jack.

I ate dinner the day before yesterday, ate nothing yesterday, and nothing in the morning other than some BCAA supplements and water before coming in at 6 a.m. I do not think this is a good idea. I am still assessing whether a weekly 30 hour fast is a good idea – there are pros and cons I’ve discovered so far – but with respect to WOD’s, I think I will have to eat my normal small pre-WOD breakfast the next time I work out following a fast day.

I kept it on the light side on the high bar back squats, yet had depth problems on first set at 205 and came out of a couple sets fairly dizzy, probably due to the fast.

My score on the 7RFT just sucked. Starting the fourth or fifth round I had to break my pullups and push presses into sets of 4, 3. I had to be conscious on the push presses not to turn them into push jerks. As for the burpees, they basically amounted to crawling down to the floor and then crawling back up again. This WOD was the primary indicator that fasting prior to a workout was not an optimal strategy for me.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8190624437/[/url]

Claw

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11/15
Warmup: Row 800m; Abmat sit-ups; weighted back extensions; pull-ups; butt kicks; high knees; t-spine and shoulder mobility; bench press 45, 85, 105X5
Lift: Bench press 125, 145, 165X3/ 185X5
Assist: Pushups X3X10; supine rows X3X10
WOD: 3 RFT: 55# clean & jerkX10/ pull-upsX5 8:58

11/16
Warmup: Row 800m; Abmat sit-ups; weighted back extensions; shoulder and t-spine mobility; hamstring stretches; back squats 45, 85, 105X5
Lift: Back squats 130, 150, 170X3/ 190X7
Assist: 25# walking lunges X3X16; 105# squats X3X10
Skills: Snatch PVC, 45, 65 X5 75# (1, f,f,f)
Power snatch 75, 85, 95X5
During the snatch, can't seem to get under the bar when the weight starts going up. I've watched the demo videos but can't figure out what my issue is. For whatever reason, the power snatch seems easier.

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Alden - Feel your pain on snatches. I can drop under to a squat on light weights, but once I start on heavier stuff, I go to Power Snatches (& Cleans). I feel it in my knees! Do you try the Bergener Warm-Up? Something I NEED to do more of.

[QUOTE=Cliff Miller;1107954]...he let me go in and do a 10,000 m. row

41:57.2 which beats my last one from almost exactly a year ago of 45:05.3:pepper::pepper:...[/QUOTE] SWEET!! Guess this Crossfit stuff has something to it!!

[QUOTE=Cliff Miller;1107954]... is it not amazing how those eastern European countries can keep on coming up with ways to beat you down with weights? i worry for myself when my coach says he has been watching old videos from those countries:rofl:cause i am usually the guinea pig at the gym for him.[/QUOTE] Be [I]AFRAID[/I]! [I]BE VERY AFRAID[/I]!! :D Agreed!! Sets of 10 were a LOT to try at first.

Claw - I HATE fasting! Gives me headaches and dizziness!! Though, I have to stop eating and drinking anything except water less than 2 hours before a WOD. Still, not a bad WOD considering you were without food the day beforehand! (Oh, yeah, YAY! Burpees!!)

Pat - Nice WOD!

[B]WU:[/B]
500m row
10 push ups
10 air squats
10 24" Box Jumps

[B]WOD:[/B]
Bull (Scaled)
2RFT:
600 Single Unders
50 OHS @ 95#
50 Pull Ups
1 mi Run

49:11

[I]Heard BAD things about this WOD. SUs went well. OHS, not so much! getting into doing them in subsets of 10 helped. Pull Ups & Run are Pull Ups & run. Did the pull ups in subsets of 2! Got the 1st round done in ~26 min. The 2nd round went quicker. Not a bad WOD for a Hero WOD, but still Brutal! [/I]

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box squat 10x2@ 155 w/chains
belt squats

WOD 5 rounds
run 400m
20 burpees
15 DB row @ 40# ea

William 365 Burpees to go, I hope to bring it home soon!!

m/58/180

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[QUOTE=William Hoogsteden;1108172]Alden - Feel your pain on snatches. I can drop under to a squat on light weights, but once I start on heavier stuff, I go to Power Snatches (& Cleans). I feel it in my knees! Do you try the Bergener Warm-Up? Something I NEED to do more of.

[/QUOTE]

Bill - I don't feel it in my knees but the flow isn't there. I'm not getting under the bar like I need to. I'll keep working on it; it will come. Interesting to me is that my squats have improved from working on the snatches and cleans. That deep squat position has made my back squats more comfortable at the bottom.

11/17
Warmup: 1 mile dog walk
WOD: 5 km row. 22:05
Skills: Burgner warmup, t-spine mobility, practice snatches with 20 and 30#

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Are you working on split snatches and split jerks?
I find it's a lot faster and that I can get under the bar a lot better.
Walking lunges are a great warmup for the split.
Have also been doing foot quickness and hand quickness drills.
It's all about the speed!!!!


Saturday November 17, 2012
Glad to be back in Ohio.
Skill: Worked on kipping.
Strength: Ten rounds of push press (up to 205#) and kipping pullups (3 or 4 at a time).
Metcon: 10 rounds of: 5 GTO 65#, 5 burpees.