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[QUOTE=Greg Major;774474]Jeff,

There was an update. We do wods 1 & 2 Friday and #3 on Sat.[/QUOTE]

Good, much better. Thanks.

We were talking about the game's site at the box on Saturday. What a mess it is. Can't find a thing.

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You guys look like you'll be fearsome competition at the Master's Games; I'll be keeping an eye on things from afar.

4/26 WOD

15 Presses (95#/65#)
45 Box Jumps (24")
30 Push Press
30 Box Jumps
45 Jerks
15 Box Jumps

13:29 @ 85#. Tried 95# but could not press more than four straight, so went to 85#. My sets of all presses never fell below five, so I think I picked a good weight. Forty-five push jerks is a LOT of push jerks.

The Claw

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I tend to do the WOD from 1 week ago because I am working out independently and it helps me to see what other folks have done. So todays WOD for me was:

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

I did 200 feet the first round (100 steps).

11:50

Training schedules. Some folks were talking about that a few replies ago...I used to do 3 on 1 off and would sustain that until I felt weariness building then take a week or so off. The last time I did that I felt pretty good for a long time then when I took time off I really needed to rest...slept tons and lounged about for maybe 2-3 weeks and I was not as motivated as I usually am. SO....I think that this is an over 50 thing to modify my training schedule. I generally try to do the WODS as rx'd but I have randomized my training schedule more. I follow the WOD timing of 3 days on 1 off but on the weekends I just don't do the WODS...at least not usually. Instead I do other things. Like hiking or light running or something specific (I have been doing lots of handstand push ups or sprints) or I practice martial arts et cet. OR I sleep! The point is that I have built a kind of irregularity into my resting. Some weeks I do 4 WODS plus weekend stuff and other weeks I just do 3. Sometimes they are bunched up and sometimes they are spread out. Then just for fun I will switch up and do a full 3 on 1 off schedule. I am finding that this sort of irregularity is actually really good for me. I seem to be able to maintain it and not need long periods of laying off. But I still get periods of intensity where I am pushing more. With this type of schedule my metrics are generally improving.

Comments?

mike

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04.26.10:
Month 2, Week 3, Wendler 5/3/1, Shoulder Press Day

WARMUP:
Shoulder press
5x65
5x75
3x85
Full body stretch
20 PVC rollovers

STRENGTH:
Shoulder press
5x110
3x125
3x140
(1RM now 155)

WOD:
3 rounds for time of:

15x 20" box jumps
10x pushups with feet on 20" box
5x behind the neck push press (95 lbs)

6:11

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Warm up:
150 single unders
2 rounds of:
10 Squats
10 Supermans
10 1.5 pood (Just love that word!) Kettle bell swings


50 20# Wall Balls, 30 Jumping Pull ups, 30 Dips
40 20# Wall Balls, 24 Jumping Pull ups, 24 Dips
30 20# Wall Balls, 18 Jumping Pull ups, 18 Dips
20 20# Wall Balls, 12 Jumping Pull ups, 12 Dips
10 20# Wall Balls, 6 Jumping Pull ups, 6 Dips

16:50

Couldn't do the 20# Wall Balls 2 weeks ago during the Filthy Fifty. Glad I'm feeling better!

M/53/6'0"/212

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Welcome Mike P and William H
Sounds to me like you have got a good thing going Mike why not stick with it you know if it aint broke dont fix it, myself for some unkown reason I try to do something everyday some pushups pullups or just something, I ask myself why and I never find a answer, compulsive behavior maybe

WU

Thrusters
95x5
115x5
125x5
135x5
155x3

WOD 4 rounds
7 ring dips
11 walking lunge
3:53

m/55/178 CrossFit Chesterton

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Welcome aboard Mike and William.

Did a modified version of the following yesterday.

Monday 100426

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

The shots were against the pillars of power cage (couldn't find a wall w/o a miirror)---8-9 ft high. 20# ball was this rubberized thing w. handles. Muscle ups were from kneeing position w. rings just above chest level.

Finished in 16:20. This was one very noisy workout. The more I banged the cage with the ball, the more plates fell to the floor.

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4/27 WOD

800 M Run
21 Squat Cleans (135#/95#)
800 M Run
15 Squat Cleans
800 M Run
9 Squat Cleans

21:05 @ 105#. Picked the weight I used on Grace. Squat cleans are feeling very efficient: I'm shrugging bar up enough to slide in below it, concentrating on swinging elbows around quickly and dropping to squat quickly. I've had my eye on beating my clean PR, which is currently 155#, and think with my better technique lately that mark will fall soon.

Nice big class, 12 of us. Props to Brian for running an extra 400 after his set of 9 squat clean: if in doubt, move!

The Claw

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[QUOTE=Pat Quigley;775280]This was one very noisy workout. The more I banged the cage with the ball, the more plates fell to the floor.[/QUOTE]

Ha ha ha ha! :rofl: Wish I was there to see (and hear) it!

The Claw

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4-27-10

Tweaked my back last week (serratus bilaterally is my guess) doing heavy push jerk and heavy HPC. So, following the advice of Steven Low, Coach Rip and Bill Starr I did the following:

WU: 20" stepups/ring dips/Kane squats/Shoulder pass throughs/BW squats/bar OHS/1 arm bar press/flutter kicks/C2 1600m=6:59.8

3x25 bar Push Jerk
3x25 bar HPC