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Congrats [B]Pat[/B] - nice work [B]Jeff.[/B]

[B]03.05.2011-Saturday[/B]

[B]Sn Lift Off[/B]
15kgx4 (3)
20kgx4 (2)

[B]Snatch[/B] still working on holding position, I shoot my hips, my coach must be frustrated as hell
25kgx3
28kgx2 (2)
30kgx2 (2) 1 miss in here, didn't sit
32kgx1 (3) 1 miss in here
35kgx1
37kgx1
40kgx1 (3) 1 eh ok, 1 miss in the bottom, and 1 miss
never snatched that much off the floor. Even though I'm weak the coach said, this weight is too lite and that's why I'm making these lifts even though I'm losing my start position :( I'm gonna try to think hips down.

[B]Backsquat[/B]
35x5
40x3
45x3 (2)
50x2 (3)
55x1 (2)
60x1 (dump - i loosen or something in the bottom, coach said I wait too long)
55x1 (3)

[B]Snatch Press from the bottom position[/B]
15kgx5 (5) this felt a lot easier today

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Little R & R after digging out the place! Built an Igloo for the Grandkids (Little remembrance of my 45years in Alaska--Fun times!

Weather broke and I went for a three mile run (The calves are taking to the Inov8's and Pose technique well--found that after the first mile I was settling in at a 8:50/m pace and the calves loosed up nicely--finished the run in 26min and felt good!--I am going to run again tomorrow and try to stretch it out a couple of miles.--

Back to the Box on Mon/Tues for WOD.
Pat--Congratulations on the new Grandson and Praise God for the health of both!!

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8x2 front squat with 220lbs
20 minutes streching
1 1/2 hour nap before helping wife paint bed room and watching hockey game
have a great weekend everybody

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3/5 WOD

Find your 1RM Snatch – 3 Attempts
100-110-120f
Find your 1RM Clean and Jerk – 3 Attempts
145-155f-155f

Totally happy with snatch! Over 18 months crossfitting without attempting a 1-rep max snatch. My Elite Goal is 120 (3/4 BW) and I am really close! These weren't full squats, and as discussed re C&J, this is the next step. C&J somewhat disappointing. I cleaned 155, which I can do about 50% of my attempts. The secret is the full squat. The only way to get that weight up to my chest is to get my chest down to the bar. This requires 100% commitment to squatting beneath the bar! Half-assed attempts will fail! Although I cleaned 155, I could not jerk it. I wasn't expecting the jerk to be the bottleneck, but it was on this rep. Third attempt failed at clean, lack of commitment to get the bar up and me beneath it. Frustrating.

Followed by:
AMRAP 10
6 Squat Cleans (125/65)
12 Pull Ups
24 Double Unders

2 rounds plus squat cleans plus pull ups @ 115#. Holy mother of God, this was hard! No way I was going to be able to squat clean 125 with any frequency, and I failed a couple reps even at 115, and otherwise mostly did them one by one. Was able to knock out 12 straight pull ups the first round, which pleased me. First round of double unders were OK, second round a disaster! I blame the rope. :) Counted for Otsen, who was 2 double unders shy of 5 rounds! He thought only 8 pull ups first round, I called him back, and he did one more (now thinking there were 9) and I had to call him back again. I should have let him know he needed 12 the first time he dropped from the bar, and he would have hit 5 rounds I'm sure.

Kudos to Traver and Eric for a well-organized lifting meet! Lots of fun!

The Claw

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3/4
Box Squat 12x2
2x2@95
3x2@115
3x2@135
3x2@155

Sumo wide stance DL
225/275/325/355

3 sets of 20 jumping lunge

WOD
run .5 mile
21/15/9
box jump
burpees
run .5 mile
10 wallball shots
21:30

3/5
Reverse Hypers 12@100 3x12@120 3x12@140
GHD Back ext 3x20
Bench press wu 135x10
9x3 normal, narrow, wide grips
all at 155
5 bench press @225
pushpress wu 6@95
6x6@115
75 Dumbell tricep ext at 35
30 shrugs @95

WOD 3 rounds
10 push press @75
10 pullup
then 3 rounds
hang snatch @ 75
pushup
5:08

m/56/185

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Nice Work over the Weekend Gents!!
Deb Nice effort on those complex lifts!!

Relaxed with the kids yesterday at the Vacation Home in the Mountains, played in the snow with the Grandkids and hung out and built memories with the kids;)!--
03.06.11
Packed up and drove home, unloaded and then suited up for an evening Confidence building 8k run on a beautiful trail not far from home.
Ran an average 9:15 pace, Calves and wind felt good so last mile I picked up the pace to 8:15/m and finished strong!---(Calves) are taking to the new running technique and I am really liking the Inov8's! (will hit the box tomorrow for a modified WOD (going to eliminate any weight overhead for the next 30 days) as I really overdid it last week and set my shoulder rehabilitation back!! (stupid egotistical move on my part)!!:rofl:

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[B][U]March 4[/U][/B]
Worked late and missed my workouts.

[B][U]March 5[/U][/B]
Swam 3x400 (Untimed since in old pool without good clock and it was crowded)
Left for NJ HS swimming championships

[B][U]March 6[/U][/B]
Before the swim meet
Ran 7 miles in one hour
HR averaged 130

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Rest for me over the weekend.

[B]3-7[/B]
2x10 Bench at 85#
2x10 Power cleans at 85#
rest no more than 60 seconds between rounds.

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03.07.11
Wendler 5/3/1, Month 1, Week 3
OHS Day

WARM
Run 1/4 mile
20 rollovers
Stretch
OHS 5x Oly Bar

WOD
5x75
3x85
6x95

CASHOUT
15 GHD Situps
16x75 Behind Neck Push Press

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3/7 WOD

3 Rounds for time:
10 Deadlifts (choose your own weight – make it interesting)
15 Ring Push Ups
400 M Run

12:47 @ 255#. Interesting WOD. The deadlifts were the bottleneck for me. I raced through the 15 ring push ups with no breaks on any set. In retrospect, the WOD would have been more challenging with something like 50 ring push ups instead of 15 (but I think KJ would disagree!) or 15 ring dips instead of ring push ups. Heavy headwind from the north on the runs.

Only KJ, Christina and me this morning. Christina did 26th birthday WOD.

The Claw