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JT, great work on the snatches. Hail to those who have the speed and flexibility to do them well.

Still here in Mexico. Surrounded by all the "comfort" food that my brother's friends are bringing. We will have his wife's memorial tomorrow and then Monday I will head back to Phoenix and let my other brother take over for a week with my youngest brother.


Stretching, mobility, and gymnastics warm up for about half an hour.
Strength: 5X5 Press w. DB's. 40......70.

Modified Grace: 2X45 DB's. 4:03.

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@Pat, thanks.

Saturday March 15, 2014

Beware the ides of March...

Excellent day training for Peru.
[url]http://www.mapmyrun.com/view_workout?w=507825675[/url]
[url]https://share.delorme.com/johnkalnay[/url]

Also made a 14.3 video and did 14.3 a couple times.
[url]http://www.youtube.com/watch?v=OjJd25mzD10&feature=youtu.be[/url]

u
 

Well Another CF Open WOD is in the Bag!
14.3 was a true test of strength! 3-2-1 go start light UP/DN with a bar full of Plates and then jump up/Step up/Down till the time runs out!

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

I managed 135 reps (4 complete rounds +5 DL@ 275# TB time: 7:21:rofl:
(Haven't submitted my Score yet) however optimistic that it will keep me in the game another week in the 60+div

I was blessed with some great Pre-WOD tips and tricks that helped alot
1-Mobilize and Warm up for a full 30 min before the WOD
2-Do Deadlifts up to 80% of my Max (to get the Brain/body used to lifting heavy prior to the WOD
3-Use a Women's 35lb bar with 5#s prior to loading the Prescribed weights to lessen the peril of Grip fatigue
4-Step up/down even if you can jump (for those of us that have a rapid decline of Cardio after heavy lifting
5- AND MY MOST BENEFICIAL TIP: (( use a Clean 1st pull)0 rather than DL pull to transfer more load to the Quads when the weight gets up nearer Max load
6-Keep Calm and don't stop!

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great work as usual guys.

tim..nice work on the open.

friday 14:3

95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch

i got 4 full rounds so 130 reps

yesterday

1600 m. 70lb sled pull

3 x 15 hip extensions

150 green band good mornings

woke up this morning feeling pretty good which was deffinatly a nice surprise

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Sunday March 16, 2014

goblet squat and pass throughs
3x20# tgu on each side
3x35# tgu on each side
10 ring dips with green band
10 ring dips with blue band
5 shoot throughs
10x45# strict press
10x65# strict press
5x95# strict press
5x115# strict press
3x125
1x135
1x145
1x155
1x165
failed at 175
failed at 170

10x115# push press
10x115# push press
4-5-4-3-2-1 pullups (haven't done pullups in a LONG time).

Pondered 14.4 and 14.5 at the Shed 'o Pain.
I'm thinking we're going to see a 15 minute: amrap of
150 wbs
25 hspu
max effort muscle ups

and then 12 minutes of:
3-3-6-6-9-9...
95# thrusters
T2B

Gotta get one of those sleds to pull around the farm.

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Monday March 17, 2014

"Rest" day (walked 1 very easy mile, worked 14 very long hours)

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JT....those sleds are not all that they are cracked up to be....they are just down right mean somedays....:D

OTH they are super easy to build if you feel you need to experience one of them.

last nite at the box

1 rm football bar...middle grips 205

singe arm row 12,10,8,6,4,2

25,30,35,40,45,50

incline bench row 3 x 8 15 lbs...shoulder was not happy by the end

red band oblique band twist 4 x 20

3 rounds 8 flat bench row
20 shrugs

175lbs

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@Cliff, they don't let me use tools, bad things happen (e.g., digits getting mangled) when I use tools. Classic case of being able to design an item, (e.g., microprocessor, engine, airfoil) explain its physics, chemistry, engineering, philosophy, bio-engineering properties, .... but not being able to actually assemble it.

Tuesday March 18, 2014

Good day training for Peru.
Six laps on Hogs Back Hill with my brother.
[url]http://www.mapmyrun.com/view_workout?w=510322511[/url]

Oly practice on tap for tomorrow.

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WOW!! I thought I was doing good, but you guys have been KICK@$$!!!

[B]17 Mar:

WOD:[/B]
Birthday Burpees (Yay! Burpees!!)

57

[I]This is the time of life when Birthday Burpees (Yay! Burpees!!) is a respectable WOD![/I]

[B]18 Mar:
WU:[/B]

2 Rounds:
400m run
500m row

then

100 SUs
10 Pull Ups
10 Leg Swings (Each leg, both directions)
10 Air Squats
10 Push Ups
10 45# Presses

Mobility stuff

[B]WOD:[/B]
Open WOD 14.3

95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch

3 rounds, 90 reps

[I]Did much of what Chaplin Tim said and JT's picture that Terry Dickman posted in the FB Crossfit Masters Group. They helped. I kept added weights, not taking any off. I think that helped also. My hamstrings were on fire by the second round. Cliff & Chaplin Tim, way to go![/I]

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3/14 WOD
Open 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

98.
Made it to round of 25 deadlifts at 275 with about two minutes left and cranked out 8 in those 2 minutes. My lower back reminded me of this WOD for the next 3 days.


3/17 WOD
A. Backsquat, 30X1, 2-3 reps, 4 sets, rest 2-3min
135-185-185-225
Still beat from 14.3 so didn't go super heavy. Got good ROM/depth on all reps.

+
“Jackie”
1000m Row
50 Thrusters (45#)
30 Pullups

8:56
Not my best time but not bad either. Did row at about 2:05 pace. Thrusters very slow and deliberate with long sets of 25-10-5-5-5. Small class.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/13225881715/[/url]


3/19 WOD
A1. Dumbbell Strict Press, 21x1, 6-8 reps, 4 sets, rest 1:00
25-30-35-35
Worked on keeping pelvis parallel to floor, no stripper back.

A2. Ring Rows, 21X1, AMRAP at tempo, 4 sets , rest 1:00
14-14-12-9

+
AMRAP 7:00
15 Deadlifts 95/65#
10 Hang Power Cleans
5 Shoulder-to-Overhead
3 rounds plus 8 deadlifts.

Rest 5:00

5 Box Jumps (30/24")
10 Wall Balls (20/14#)
15 KBS (1.5/1pd)
3 rounds plus 5 BJ plus a couple wall balls.

Both AMRAP's really gassed me. Lost grip quickly on first AMRAP, eventually did sets of 5. Second AMRAP harder than I expected. Figuring we will meet wall balls in next couple Open WOD's so worked on good ROM and long sets. Huge class this morning.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/13269425375/[/url]

Claw