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Wednesday September 24, 2014

Warmup & Mobility

Knee rebending deadlifts

C&J practice
10x95
5x145
5x195

Knee rebending deadlifts

Walking lunges with 45# bar overhead (OMG....)

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great work guys.....busy life so far this week

monday


Multi Grip: 1RM (W) 195lbs...shoulder was getting achey

Ext. Rot. Band Pulls: 4x20/s

12 Pin Press: 3RM (Minis) 150lbs

Tate Press: 10-10-10 45-55-65


DB Sit-ups: 3x15 25lbs.....ended up with huge red welt on tailbone


tuesday


Vested Box Squat to Box Jumps: 3-3-3-3-3 16" box to 24" 20lb weight vest
*stepping down

1" Deficit Box Squat: 1RM 275lbs...squatting to a 15" box

SS Concentric Good Mornings: 5-5-5 125-135-145

Snatch Grip 3" Block Pulls: 8-8-8 225 lbs

Russian Twists: 3x20
**ankle weights if easy;) ya right....just put on 5 lbs per side.

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Nice C&J's JT!

Box squats to box jumps scare me!! Nice WOD JT!!

[B]WU:
Still at Base Globo!![/B]
.333333333mi run
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
20 sec fingertip plank
10 Push ups
5, 4, 3, 2, 1 Pull Ups
10 sit ups
10 hollow Rocks

[B]WOD:[/B]
For Time
Row 500m
15 Overhead Squat (#95/45)
20 Hand Release Push-Up
Row 500m
15 Front Squat (#135/85)
20 Hand Release Push-Up
Row 500m
15 Back Squat (#175/125) [I](Scaled to 135#)[/I]
20 Hand Release Push-Up
Row 500m

Do not use a sqat rack. Clean/snatch weight from floor.

Did up to the 2 round of HRPUs @ 11:15, then I had shut off my stopwatch! :ranting2:
Did the next 500m row in ~2min. I finished the rest in about 17:15, give or take!:shrug:

[I]I was able to row at a 2:00- 2:10 pace for all the rows. I tried to clean 155# for the Back Squats, but it wasn't happening today. Part of the problem is that I was doing it on the Globo's upper track exercise area. This meant I couldn't make too much noise with the weights! I could feel the effect of all the leg work on my Push ups. Actually, it wasn't a bad WOD.[/I]

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Thursday September 25, 2014

Rest/Sick/Allergy Day

AMRAP, 24 hours
sniffle, sneeze, blow nose, wipe runny nose, try to nap until post nasal drip makes you gag and feel the scratchy throat, scratch dry eyes, ....

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JT....get the wife to make some chicken soup, curl up with a blankie and watch the peoples court you will feel better in no time :kicking0:

bill.....yup the first couple of times i did vested box squat to box jumps and even box jumps with dbell is scared me. now that i am kinda used to them i just have to remind myself not to push to hard and go to heavy

last nite.....

for time:
*athletes bring a pack weighing (20#) i loaded my camelbak with water, a dozen of canada's finest and a lb of back bacon to make my 20 lbs.
100 MAG Grip Supine Rows
100 Incline Push-ups
5000m Row

35:20......in retrospect perhaps not the best choice of packs to use as i felt like i was going to go off the back end of the rower for the entire 5,000 meters. my shoulders are toast today but man did i sleep good last nite.

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9/25 WOD
A. Back Squat % of 1RM (21X1)
5x65%, 5x75%, 5x85%, 3x90%, 2@95%
My one-rep max is 255 but I ended up going with less weight.
165-185-205-1@225-1@225 (bailed 2nd rep)

B. EMOTM 20:00
Min 1: 3-5 wallwalks
Min 2: 10-15 SDHP (1.5/2pd)
Min 3: 5-10 HSPU
Min 4: 10-15 RKBS (1.5/2pd)
Done but with the lower end of the rep count except for RKBS.

Life conspired to keep me out of the gym since Saturday and plopped my on my butt all day yesterday driving to O.C., sitting in court, and driving back. The crappy food and drink yesterday, however, was all on me.

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15167879160/[/url]

Claw

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JT, Hope you feel better!

Cliff, What a brutal WOD!! Nice job!

Claw, Super Back Squat lifting!! Nice EMOTM! (I HATE Wall Walks! :D)

[B]WU:[/B]
500m row
100+ SUs
10 Leg swings (Each Leg, Both directions)
10 Air Squats
30 sec fingertip plank
10 Push Ups
10 Bar Taps
5, 4, 3, 2, 1 Pull Ups
10 AbMat sit ups
10 45# presses
10 45# OHS

[B]WOD:[/B]
5, 4, 3, 2, 1, 1, 1
Deadlift
135#(5), 225#(4), 315#(3), 335#(2), 355#(1), 365#(f), 315#(1), 345#(f)

3RFT:
400m run
20 TTB

14:35

[I]I was unhappy about the DLs. At least I was able to pull 355. Though, I wanted to try 375. I felt 365 in my back!
The metcon went smooth. I was able to hold on to the bar for at least 6 reps on each round. Not a bad day![/I]

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Great work everyone!

9/25
WU:
Row 1km; pull-ups 10, 7, 6; walking lunges X20yds; split squats BW, 15, 18X5
Workout:
Split squats 21, 24 X6/ 27 X12
Cash out:
KB swings 35# X100 3:30

I'm trying to add KB swings to every workout to burn off some waist. Too much of "the good life" this summer between camping, motorcycle trips and visitors. I am supposed to be in a military wedding in January and I need to delete about 3" of waist to get into my dress blues.

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Friday September 26, 2014

Mobility

Claritin Powered Snatch Practice

Knee rebending deadlift warmups

10x40kg (was moving slow and trying to rebend the knees)
5x50kg
5x60kg
5x70kg (missed two of these, #1 and #4, wasn't moving fast enough)

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9/26 Hike Pancake Rocks and Horsethief Falls trails
7 miles, 1400' elevation gain, max elevation 11,085'
Cashout: Weight vest pushups BW x10/ +12,+15,+18 x5/ +21, +24 x6/ +27 x11