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Thanks for the Kudos on the DL's everyone.

I have to figure out why this forum no longer notifies me when there are more messages.

4-22-12 Sunday

1000 M Row
25 box step up/downs 18"
25 Wall ball shots 20#
25 kb swings 70#
25 front squats 65#

11:57

Felt pretty good. Been off a few days working on house/home projects. Life is getting interesting family/career stuff. I may contact the artist who drew my avatar and see if he can show the terrain (life) as being a bunch of high and lows instead of one long mountain slipe. It makse more sense that way.

Are there any birthday WOD's you folks know about? Maybe I will do a filthy 55 next month in celebration of turning 55.

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4/21
WU: General mobility warmup (KStarr)

Workout: 3 RFT
Run 1/4 mile
45# box squats X 15 reps
10:03

Cashout: Shoulder mobility; RC therapy; box squats 95, 115, 135, 155# X 5 reps

4/22

WU: Functional fitness (aka Fire Mitigation) workout. 3 hours of brush cutting and limb dragging

Workout: 14 miles road bike ride w/ hills and intervals

Cashout: 30 minutes of brush dragging. One hour in hot tub

4/23 Stretching Day

Stiff and creaky after yesterday's yard work so took it easy.

Back extensions, Abmat sit-ups, air squats X 10 reps X 3 sets
Single unders X 50
hip, t spine and shoulder mobility

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4/23 WOD

Clean and Jerk 1-1-1-1-1-1-1
135-145-155-165f-160f-160

Followed by 1 round of Max Unbroken Push Ups
(no more than 1 second rest at the top or bottom…none of the three-point-football-stance-rest nonsense of 2010)
35.

Pulled pretty badly with arms at 135 clean and jerk, but thereafter pleased with how little pulling there was. Fail at 165 because of lots of arm pulling. Fail at 160 was at push jerk after a successful squat clean. Both squat cleans at 160 felt pretty good. Even though I failed at my one-rep max of 165, I still feel like this was a very good day of Oly lifting. Weighed in at 157 after coming home, so 160 is definitely a legitimate bodyweight clean and jerk

Max pushups after all that cleaning and jerking was just mean, and the wiseguy comment about the 2010 debacle didn't help either. If you want me to do a bunch of push ups, you have to let me do them my way. :)

Link to this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7107225009/sizes/l/in/photostream/[/url]

Claw

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Eve

5RFT
800 m run
30 KB swings
30 pull ups

Scale 200m walk and .5 pood KB
31:28

I wore batter's gloves and still managed to tear a callus on one hand!:shrug:

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4/21 20:00 Ladder
pullup
200m run each round
95# push press
Burpee
3 Burpees short of 9 rounds

4/22 am
rode Airdyne
reverse hypers
9x10 burpees
abmat situps
T2B
pm
DU
4x10 burpees
4x10 pullup
4x10 pushup
snatch and O/H squat work @ 95
25:00 bike

4/23
Zercker squat 1@ 135 1@185 I don't like Zerckers
2x10 DL @ 185 from floor to below knee to floor
good mornings 3x10 @135

WOD
20 TGU @ 35
30 KB swings @55
run 1/4 Mile ?
30 WB @ 20
20 pullup
16:31
Post 5 rounds
7 T2B
10 Burpee YAY
1:00 rest between sets

m/57/180

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4/24

WU: 50 single unders, high knees, butt kicks, RC and general mobility warmup

Workout: 4 RFT
Run 1/4 mile
12 double unders
16:09 (total run time 6:42)

Cashout: Walk 1/4 mile, t-spine mobility

First two sets of double unders went pretty well; even managed a couple of multiple strings. By the third and fourth sets, though, I was having trouble with consistent single unders. Funny how that oxygen debt interferes with coordination. ;)

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4/24 WOD

Went in to open gym to get my first muscle up or die trying. Well, I didn't die. Got 12 of them in about an hour, including twice linking two together. But this is the first (video slightly NSFW) [url]http://www.youtube.com/watch?v=n0kYNL5bAgI[/url]

Claw

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WTG CLAW!! :pepper: That is SO AWESOME! You made it look like you've been doing them for years!!

[B]WU:[/B]
Using green Band anchored by feet, crossed over, & held in hands
Walk across the Box (~40ft) then put top of the band behind the neck & do 20 Good Mornings
Side Walk across Box then put top of the band behind the neck & do 15 Good Mornings
Side Walk back across Box then put top of the band behind the neck & do 10 Good Mornings
Squat Jump across Box with 3 pass throughs holding the band tight after each jump then put top of the band behind the neck & do 5 Good Mornings.
Shoulder mobility
Push Press Practice

[B]WOD:[/B]
15 min AMRAP of:
105lb Push-Press x 3 (women 75lb)[I] Couldn't add! Meant to put 115 on the bar!![/I]
10 GHD sit-ups

Increase the reps by 3 for the push-press each round until time expires.

7 rounds + 8 Push Presses.

[I]105# was tough enough, though I think I could've got 6 or 7 had I gone Rx'd. GHD Sit Ups were TOO short!! :D[/I]

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busy last couple of days at work and life in general.

tonite first work out since friday and i think my body appreciated the rest

tonite 3 rep max back squat

265-285-295-305-315

5 x 5 14" box 12 kg kb per side bulgarian split squat

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[QUOTE=Jim Cordes;1055454]4/24 WOD

Went in to open gym to get my first muscle up or die trying. Well, I didn't die. Got 12 of them in about an hour, including twice linking two together. But this is the first (video slightly NSFW) [url]http://www.youtube.com/watch?v=n0kYNL5bAgI[/url]

Claw[/QUOTE]

that looked EASY!!! like buttah :highfive: