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Thanks all!

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Sunday September 9, 2012

Mobility work from foundations site that was recommended herein.

Cindy, 11 rounds

Practiced C&J up to 195#.

Am going to do some running metcon this afternoon.

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back squats
O/H squats
pullups
walking lunges
DU's
50 Burpees YAY sets of 10
rest day work
m/57/180

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Welcome Terry.

Saturday and Sunday were "Life Maintenance Days." No formal workout but lots of exercise lifting and moving ladder, dragging slash and dragging the road grader onto and off the truck each time I turned around for another driveway pass.

9/10
Standard warmup + military press 50, 65, 75 X5
Lift: Military press 85, 95 X5, 110 X8
Assist: Pull-ups (dead hang) 10, 10, 8, 2
Ring dips 10, 5, 5, 5, 5
WOD: 35# KB swings X50
1:52

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Thanks for the welcome!

De-loading week

Back Squat slow descent with 1 sec pause at the bottom
Went light with these to work on form

5x65
5x75
5x85
5x95

Barbell rows,
again light with a pause
5 sets 6 repsx65lb

them some walking lunges
couple with ring rows elevated feet

easy day:D

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Monday September 10, 2012

Mobility work warmup (from foundations link)

Low bar back squats skill and strength practice


Work Capacity Wod
5 rounds of:
10 back squats, 7 burpee box jumps
13:11

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9/8 WOD (Saturday)
4 rounds for reps of the following, no break between stations:
Competition push-ups
One armed kettlebell snatches (1 pood)
Box jumps (30 inches)
PVC overhead squats
Rest

110, 115, 100, 102 reps per round
Score one for the old guys. MikeMacSB had the highest score, followed by Masters Augie and me. This was a fun WOD, giving me the butt kicking I needed.

9/9 Sunday workout at Bacara
Weighted pull ups
5-3-2-2-1-1
15-25-35-45-55(fail)-50

Done with supine grip. The first few rounds I held dumbbells with my toes, then as bells started to slip off feet I tied the dumbbells around my waist. Proceeded to bang my bruised shin split with the swinging bell, causing great deal of pain

Followed by
25-15-9
100# Power cleans
Push ups

5:19
Took a few more breaks than I wanted, but overall pleased with this time for a first try at this WOD which I made up.

9/10 WOD
“Push Press Medley”
10 at 30%
10 at 40%
10 at 50%
10 at 60%
ME at 70%
(~90 sec rest between)

Based percentages off of 160# (45-60-80-95-115).
6 @ 115#

Followed by
“Sticks and Balls”
25-20-15-10-5 Wall Balls (20/14#)
5-10-15-20-25 PVC Sit ups (feet anchored)

7:25
Had a real hard time with the wall balls, struggled even to string five together by the end. PVC sit ups also became difficult starting at around of 20, I needed to break up both rounds of 20 and 25. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7974725204/[/url]

Claw

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Metcons
5 min AMRAP
100m run
12 DL 105#
6 Hand release Pushups
3 minutes rest x2
3 rounds plus 100 m run and 3DL
#2 3 rounds 100 m run 4 DL

Next
5 Min AMRAP
30 DU
12 alternating dumbell snatch 20lbs
6 dips
x2
2 rounds some du's
2 rounds some du's

Still on a de loading week

T

2 rounds

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tonite

8 round tabata

20 seconds 24" box jump
10 second rest
20 seconds sit ups
10 second rest
repeat

59 box jumps
94 sit ups

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Welcome JT & Terry!!

Nice work all!!

I'm back after a week of being off the internet at home...

Kept up the Burpee (Yay! Burpees!!) Challenge, Day 38! :D

[B]WOD:[/B]

Severin [I](Scaled)[/I]

50 Pull Ups [I](Mostly Kipping)[/I]
100 Push Ups
5K run

43:38

[I]Clipped 7 and 1/2 minutes off my Oct 2010 Severin time!! And that was FAR more scaled than this time. Kind of disappointed with the run, which was a little slower than on 8 Aug. But was happy to get the total WOD done in a PR![/I]