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Alden, that's allot of sets!

After warm up, Omar.

10 thrusters w. 95 #
15 bar facing burpees
20 thrusters
25 bar facing burpees
30 thrusters
35 bar facing thrusters
19:20

Actually, the hardest part of today was the sit ups. Most of us were sore from all the GHD's yesterday.:ranting2:

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Nice job Pat & Alden!!

[B]At the Base Globo:
WU:[/B]
Accellerator Runway Run, 1.39 mi
100 SUs
DU practice
Some time ~1 Min on the "Jacobs Ladder"

[B]WOD:[/B]
Press Cluster
5,4,3,2,1
Press, Push Press, Push Jerk = 1 Rep

10 Min AMRAP
12 C2B Pull-ups
12 Box Jumps 24"

75#(5), 85#(4), 95#(3), 105#(2), 115#(f), 110#(1)

3 rounds + 12 C2 as High as I could get 'em Pull-Ups + 2 Box Jumps

[I]I was surprised at how tough the cluster was. I planned to go heavier, but after the 1st set, I figured discretion was the better part of valor. 115# Press wasn't doable after 14 lifts! 110# was easier!

The AMRAP was tough, did the 1st pull ups in 6 straight. Then it was subsets of 3 & 2 for the rest of the rounds. Box jumps were slow, I like to protect my achilles tendon. Also, the last 2 rounds, I started doing 2 for 1 step ups, which seemed to go faster. Also, they seem to help strengthen my knees. I was breathing hard afterwards! ;)[/I]

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Friday May 31, 2013

3 minutes, AMRAP, 24" box ups, 43
3 minutes rest
3 minutes, AMRAP, PVC OHS to a 20" box, 52
3 minutes rest
65# Grace, 2:39

An hour of basketball, including....
[url]http://youtu.be/-GHXACE_gjE[/url]

Anybody got any questions about whether high intensity interval training after hip replacement is a good idea?

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JT - That was awesome!! ;)

[B]WU:[/B]
100m run
10 Renegade Rows (20#)
10 DB Thrusters (20#)
10 Burpees (Yay! Burpees!!)
10 Renegade Rows (20#)
10 DB Thrusters (20#)
100m run
10 Renegade Rows (20#)
10 DB Thrusters (20#)

[B]WOD:[/B]
5 RFT:

5 Power Cleans
5 Front Squats
5 Push Jerks
5 Muscle ups (Jumping with focus on Ring dip)
(at least 1 min Rest b/w rounds)
95#

12:31

[I]Got scared about the heavier weights. This complex was tough. Kept the one minute rest bearing in mind Roberts' Maxim ("Be afraid of any WOD with "Rest" in it!"). Tried to focus on breathing. Cleans were tough. Tried to focus on form. Front squats were easy. Push Jerks were brutal. I need more work on my Muscle ups! Was the 1st one done in the class, Which included 2 Marines!(of course, they lifted more weight than me! :D)
It felt good, yet bittersweet since today was the last "Official" WOD till October. We will be posting WODs and "working out" unofficially. We'll be working though this "hiatus" one way or the other.
Of course, any problems we have are nothing compared to a former neighbor and friend of the family who passed away suddenly on Monday at the age of 49. Going to his funeral today, just made me grateful to be able to do any WOD![/I]

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great work as usual guys.

crazy story about your neighbour william. my condolances.

tonite 800 m sled 80lbs

dbell bench 3 x 20 whoooo hoooo 20lb dbells and shoulders felt pretty good

t bar row 3 x 10 45 lb plate

lying side delt raise 2 x 20 5 lb plate

decline dbell sit up 3 x 8 30lb dbell

just got the 1967 newport back from my buddy who did all the body work and applied a fresh coat of matt black paint to her. everybody has a story about either that car or a similar one. we are going to have a great summer. :evilsmile:kicking0:

if i ever can figure out how to post pictures here i will

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Saturday June 1st, 2013 (Is it really June already??)

Sleeping With Sirens
21-15-9
Burpee pullups, 135# deadlifts
25:47

ATG squats
5-5-5-5-5-5-5
45-45-135-135-185-185-185

Handstand Holds
3x1 minute

Walked 3 miles around the farm.

Not only was there a real funk in the shed this morning, but my ears started to bleed from this horrible screeching sound that was blaring and filling every molecule with painful razor-like shrieks. At one point I had to scream in pain. The sound ended when the Spawn 'o CrossFitter left the shed (coincidence?)

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O5.31.13
@the Dam

STAIRS
1x120 walk
2x120 walk/run
2x120 run


06.01.13
Wendler 5/3/1
Month 4, Week 1
Squat day

WARMUP
OHS w/PVC

SQUAT
5x165
5x195
7x225

ACCESSORY
50 flutter kicks (4 ct)
30 front squats w Oly Bar

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Sunday June 2, 2013

Some mobility work and stretching.
The funky smell was gone from the Shed this morning, but the funk was on with the front squats! Also, the adults regained control of the sound system (just in time...)

EMOM for 10 minutes:
3 Front Squats at 155#

Then, tried some heavier front squats
175
185
205
225
235
245 (FAIL!!!!!) (the weight started forward on the way up and I had to bail)

Then worked on T2B and actually got several legitimate sets of 3 in a row.
Now to string together 5, then 7, then 10! Keys are to keep my arms straight, to hold the bar in my fingers, and to take my shoes off so I can bend my toes. Every little key adds another inch or half an inch of room so that I get my toes to the bar instead of my shins to the bar.

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[QUOTE=Pat Quigley;1168687]Alden, that's allot of sets!

[/QUOTE]

Yes, I'm determined to get my numbers up. I don't know if I have a mental block or a physical sticking point so I'm following Wendler's template "to the T", to include the number of assist sets. I still haven't managed 5 assist sets of deadlifts. THAT is a lot of sets. When I can do that I'll feel like :super:

5/31
WU:
1 mi dog walk
Row 1000m
Mobility work
Squat 45 X10/ 90, 110 X5/ 135 X3
Lift:
Back squats 165 X5/ 190 X3/ 210 X3
Assist:
Squats 110 X5X10
Stiff leg deadlifts 60 X5X10

6/1
Off road dual sport ride and motorcycle club camping trip. Rode over Cottonwood Pass and explored some historic CO towns. Made an attempt on Cumberland Pass but trail was so rough and remote that we decided to save it for a day when we had more appropriate bikes or spare parts for the likely broken parts.

6/3 Deload week
1 mi dog walk
Row 1000 m
Mobility work
Lift:
Press 45, 60 X10/ 75, 90 X5

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06.03.13
Wendler 5/3/1
Month 4, Week 2
Dead Lift Day



WARMUP
K-bell swings
Suitcase Dead lifts

DL
3X225
3X260
5X295

ACCESSORY
Situps
Bent Rows (overhand grip)
Straight Bar Curls