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[B][U]March 21[/U][/B]
[U]At Lunch: Swimming[/U]
15x100 yds, 30-45 sec RI (1:33-34 pace, HR avg high 130s)
[U]After Work[/U]
10 minutes of jump roping
10 minutes of dynamic stretching and mobility work
[U]Games Qualifier WOD[/U]
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
[B]4 rounds + 30 DUs + 8 power snatches (75#, 218 score, HR hit 160)[/B]

That games workout was really tiring! DUs were very good, mostly 20+ at a time and almost got the first round unbroken (31# is my record), but I messed up on #30. Power snatches were what slowed me down. I did them mostly 8/7. Everything felt good today.

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03.22.11
Wendler 5/3/1, Month 2, Week 2
Dead Lift Day

WARM
Run 1/4 mile
Stretch
DL 5x185

WOD
DL
3x230
3x265
5x300

CASHOUT/ASSISTIVE
20 Lunges
15 Knees To Elbows

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[B]Deb I have decided to NOT do the WOD over.[/B]
The odds of my getting 4-5 rounds to make a difference are slim. I'd rather call it in the bag and move on.

[B]3-22[/B]
70 burpees
60 sit-ups
50 35# KB swings
40 band assisted pull ups
30 box assisted handstand push ups

18:34

I am elated that I've had no issues or needed extra recovery time from the half. That thrills me more than anything to do with running. Have I mentioned that I DON'T LIKE TO RUN?

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[B]Jim and Jim[/B]
Both of you did a great job on the Open WOD 1!!

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[QUOTE=Michelle Simpson;917245] [B]Have I mentioned that I DON'T LIKE TO RUN?[/B][/QUOTE]

Me, too.

Michelle, do you ever run barefoot or in VFF's? Takes some training to get used to— have to start slow. I really enjoy it. Granted, I've never run longer than 5k that way, but . . .

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Looks like you guys are kicking ***. Great work.

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[QUOTE=John Jaeckel;917253]Me, too.

Michelle, do you ever run barefoot or in VFF's? Takes some training to get used to— have to start slow. I really enjoy it. Granted, I've never run longer than 5k that way, but . . .[/QUOTE]

John actually I do wear VFF but only for stair repeats thus far. I love them for the stairs because they allow me to feel the stair treads with my toes once I become fatigued.

I've really struggled with plantar faciitis in the past because I attempted to run too far with too much excess weight and inexperience. Lots of grief and pain later I decided 5k was my distance.

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3/22 WOD

“Barbara”
5 Rounds for Time of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
3 Minutes Rest Between Rounds

40:34 with rest (28:34 of work). Three minutes slower than last time, but good ROM. Sit ups seemed particularly slow (maybe related to doing Annie two days ago). Otsen blasted out of the blocks but met Pukie half way through. Bethany was full of doubt whether she could finish, but she did. Great job to both of you! Same to Jenn, Christina, and Randimal too.

The Claw

PS. Decided to register for the Games and make it official.

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[QUOTE=Jim Cordes;917284]
PS. Decided to register for the Games and make it official.[/QUOTE]

SWEET!!

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[QUOTE=Jim Cordes;917284]...“Barbara”...40:34...Decided to register for the Games and make it official.[/QUOTE]

Still, a good Barbara time. She's one NASTY girl!! Glad you're in the games!!

[QUOTE=Michelle Simpson;917280]...I've really struggled with plantar faciitis in the past because I attempted to run too far with too much excess weight and inexperience...[/QUOTE]

Hear you on the plantar faciitis! Suffered through that about 13 years ago. The best thing is to STRETCH it! Check out the Mobility WOD. Kelly Starrett recomends working out the foot bottom on a lacrosse ball. It helps me!

[QUOTE=Michelle Simpson;917245]...
[B]3-22[/B]
70 burpees
60 sit-ups
50 35# KB swings
40 band assisted pull ups
30 box assisted handstand push ups

18:34...[/QUOTE]

Great time on that WOD! I did the reverse of that WOD back in April & the Burpees (Yay! Burpees!) at the end killed me!

[QUOTE=Jim Colby;917104][B][U]March 21[/U][/B]
[U]At Lunch: Swimming[/U]
15x100 yds, 30-45 sec RI (1:33-34 pace, HR avg high 130s)
[U]After Work[/U]
10 minutes of jump roping
10 minutes of dynamic stretching and mobility work
[U]Games Qualifier WOD[/U]
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
[B]4 rounds + 30 DUs + 8 power snatches (75#, 218 score, HR hit 160)[/B]

That games workout was really tiring! DUs were very good, mostly 20+ at a time and almost got the first round unbroken (31# is my record), but I messed up on #30. Power snatches were what slowed me down. I did them mostly 8/7. Everything felt good today.[/QUOTE]

Beastly on the games WOD! I wanna be you when I grow up! ;)

Cliff- Great times on those 800m runs!! The last time I did those I was over 4 min per round!

[B]WU:[/B]
10 air squats
20 alternating arm & leg raises
20 floor wipers
50 toe taps on a 45# bumper
25 side steps of the bumper
50 jump squats off the bumper

DU practice (Still NEED it!)

[B]WOD:
[/B]
Annie
150 single unders, 50 abmat sit-ups,
120 single unders, 40 abmat sit-ups,
90 single unders, 30 abmat sit-ups,
60 single unders, 20 abmat sit-ups,
30 single unders, 10 abmat sit-ups

10:44

[I]Didn't check my WOD spreadsheet. Thought I had done it back in Sept in under 10 minutes, so I was a little disappointed. When I checked back, I had clipped 3:34 off my time!! A serious PR!! :pepper:
Though it may not seem like at times, we can still get better!!

Still doing "The Happy Dance"!!:pepper:[/I]