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[B]Michelle!![/B] sorry about your troubles, hope you are doing ok, and that things get back to normal quickly.... (duh, I'm so self absorbed on here, I just wasn't thinking! sorry about that:o)

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05.02.11

Wendler 5/3/1. Month 3, Week 4 (Deload phase)
Bench Press Day

Bench Press
5x135
5x135
5x135

15 GHD Situps
15 Dips
15 Pushups (feet raised)

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5/2 WOD

3 Rounds for Time of:
200 M Run
50 Push Ups (competition, hands off ground at bottom)
200 M Run
50 Sit Ups
200 M Run
50 Squats

25:30. Setting the pace for the day! In case you're not counting, that is a LOT of reps: 1,800M run, 150 push ups, 150 sit ups, and 150 squats.

Claw

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Deload week, finally!

Strength: Back Squat: 5X145,180,215.

Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps

Set up rings and box such that heels are at the height of the bottom of the rings.

This looked like such an interesting workout. However, the globo was packed today. I couldn't hold onto the range of equipment long enough to even set the WOD in action. SOOOOOO! I did the unthinkable. I used machines for all three @ 140 lb for each exercise. Finished in 10:23.:eek::eek::eek:

Please don't ask me to leave the board because of this. I like it here.:(

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[B]5_2_11 Monday[/B]
warmup

[B]PSnatch+Press From Shoulders + OHS[/B]
25kg/2+1+3
30kg/2+1+3
33kg/2+1+3
[B]
Powersnatch[/B] need to work on a miss is a snatch :(
36/2 (2)
40kg (5)

[B]Clean & Jerk[/B] nothing in the tank
30/2+1
35/1+2
40/2+1
43/1+2
43/2+0
45/1+1 (3)
48/1+1 (3)
50/1+0 (3)
cut it here....

[B]Backsquat[/B]
40/3
47/3
55/3
55/2
45/2 (4) a$$ to the floor

This went to hell in a handbasket quick; got a sore throat and 3 hrs sleep, probably should have skipped tonite, all easy stuff for me and I had nothing.
And my right knee was bothering me. Next time.

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[B][U]May 2[/U][/B]
10 mins of jump rope practice
10 mins of mobility work and dynamic stretching
OHS: 10 x 45#, 3x60#, 3x70#, 4x80#
DH Pullups: 5, 5, 10
Shoulder Press: 3x110#, 3x135#, 3x145#
Stretched

Funny with OHS, when I get it right, it goes right up, but if I get it wrong, it goes real wrong. I may just to OHS as my only squats until I get ok at it, then start back up on front and back squats. Need to focus on the CF skilz weaknesses. DUs are now a green light, so maybe the same can happen with OHS. The one thing I can say is that I am going real deep, so my light weights are true legit light weights!

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Been away for awhile...

Jim Colby - I've been told OHS will punish everything wrong with your Squat! It's WAY too true!!

[B]WU:[/B]

25 DU attempts

2X15
-Paratrooper lunges
-deck squats/Goblet Squats [I]3/12, 5/10[/I]
-pullups

[B]WOD:[/B]
5 RFT:
400m run
135# back squat, 5 Reps

15:51 [I]The instructor told me I should've gone heavier since the last set of BS went so quickly. He was right! Next time at least 185#![/I]

THEN Birthday Burpees, Yay! Burpees!, for one of the guys - 62!! I told him that next year, he HAS to get younger!! :rofl:

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5/2/11

[B]WOD

4xs

400 meter run/row
50 squats[/B]

Miserable time of 29.24 :ranting2:

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wilfredo....don't worry about the time. it will keep comming down. look at how many others our age would not even be able to finish one round of something like that one.

here is a link [url]http://crossfitsquamish.ca/blog/[/url] (wfs except at the very end of the audio) that has a short video of my yoke carry. the 3rd set of pictures is from one of the other members that is leading a group that is getting ready to summit on mt. everest in the next couple of days and the first one is a "kid" who he and i go head to head with for time and lb for lb in just about every workout i can still do. i think we are still about 50/50 for win/loss. :)

last nite 12x2 front squat 185lbs
120 sit ups (forgot to start the stop watch)

everybody keep up the great work. i look forward to reading with amazement what everybody is up to and you guys and girls never cease to amaze me!

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21-15-9 reps for time of
Snatch
Pull-ups
9:26

22.5 bar for snatch and two tan (pallet) bands for pull-ups. I am pretty excited about being able to snatch in this workout (my first real snatches). In 08 I couldn't air squat or put my left arm overhead, so this is a PR and the beginning of a new phase in my training. Thanks CF. This old guy is being rehabilitated and I love it. Fountain of Youth for me. :pepper:

Cool down: My wife and actually danced for about 3 songs with another couple after this workout. :yikes: