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Cliff - Agreed with what Alden said!! :D Sounds like a blast!

Alden - My dogs usually stay away from me when I WOD,though my Lab mix like to jump on me when I do Burpees (Yay! Burpees!!)

Claw - Nice Back Squat work! I always am wary about any WOD with "rest" in it! :D Nice work on Modified Cindy!

[B]At base Globo:
WU:[/B]
[URL="http://www.mapmyfitness.com/routes/view/190763746"]Accelerator Runway Run[/URL]
100 SUs
2 rounds:
10 Push ups
10 Air Squats

5 KBS @ 2 Pood

[B]WOD:[/B]
Front Squat: 1×5(60%), 1×5(65%), 2×5(70%)

135#, 145#, 160# [I](Cleaned 135 & 145 from the floor.)[/I]

8 Min AMRAP
5 OHS (115/75)
10 Knees to elbows
15 KBS (1.5/1)

115 & 1.5 Pood

3 rounds

[I]Boofed my stopwatch, so I had some time that I could've gotten some more reps!! :mad:[/I]

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06.06.13
Wendler 5/3/1
Month 4, Week 2
Bench Press Day


WARMUP
Pushups
PVC Rollovers

BENCH PRESS
3x165
3x185
6x205

ACCESSORY
Ab Rollouts
K-bell side presses
Janda Situps

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Wednesday June 5, 2013

Carried a lot of heavy things up and down stairs.


Thursday June 6, 2013

Carried more heavy things up and down stairs.

Based on the amount of sweat, the heart rate, and how my calves and back feel today, I think both of those count as WODs. Sometimes we use the fitness we have!

And... started reporting on how to answer the question "Are Wall Ball Shots Easier For Taller People Than Shorter People." So far the response has been very interesting with some great feedback from physicists and exercise physiologists.
[url]http://jtkalnaynovels.wordpress.com/2013/06/06/are-wall-ball-shots-easier-for-tall-people-or-short-people/[/url]

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6/7 WOD
Claw's 51st Birthday

AMRAP 51
200M Farmer's Carry (2x1.5 pood kettlebells)
1000M Row
50 Double unders
10 Turkish Get-Ups (1 pood)
4 rounds exactly.

Long slow slog. Grip shot on Farmer's Carries, had to set bells down multiple times. Otherwise, slow is steady and steady is fast. Thanks for programming something survivable Malzone, and thanks to Mike Mac for joining me.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8977768669/[/url]

Claw

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Friday June 7, 2013

Swam 700 yards.

Played kickball for about an hour with the kids.

Kickball was MUCH harder than swimming...

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[QUOTE=Jim Cordes;1170388]6/7 WOD
Claw's 51st Birthday
[/QUOTE]

Happy birthday, Claw. No wonder you're such a fire-breather. You're a young guy. :)

6/7
WU:
1 mi dog walk
Row 1000m
Back and hip mobility work
Lift:
Back squat 45 X10/ 90, 110, 135 X5 (10" box)
WOD:
OH Squats 45# X10 (rock bottom and hold)
35# KB swings X30

Been using lower boxes on my squat workouts to improve depth. Looks like the 10" box is getting pretty close to my bottom for the squat.

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Great work everyone!!

06.08.13
Wendler 5/3/1
Month 4, Week 2
Squat Day

WARMUP
OHS w/PVC

SQUAT
3x185
3x210
5x240

ACCESSORY
@the Dam
Stairs
2x120 (jog)
2x120 (walk/ME intervals)
1x120. (walk)

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Sunday June 9, 2013

Death By Thruster (kinda sorta...)
First ten rounds were EMOM with 45# bar
11-14 were on the two minute with 10# bar
15-17 were on the two minute with PVC
legs cramped on the round of 17 so I figured that was enough.

Then did bench presses.
Sets of 5 then 3, worked up to 245# then said enough.

Then walked three laps around the farm. I had deer fly patches so it was bearable. There were 17 dead dear flies on my hat at the end.
[url]http://www.mapmyrun.com/workout/298646087?utm_campaign=share&utm_source=facebook&utm_content=223854067[/url]

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06/09/13
@the Dam

Stairs
1x120 walk
1x120 jog

Uphill Sprints
50 yards ME
65 yard ME
50 yards ME

First time this year I haven't felt like I'm carrying a 30-40 pound weight up the hill, really kinda bounded up like I did late last summer. Gonna start doing exclusively full 65 yard sprints, and ramp up the numbers to 4-5 per session and go from there. Also really feeling that ongoing oxygen deprivation/hunger that I got from it last year—that's where the real benefit of uphill sprinting is.

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6/10 WOD
Drop in at Crossfit Anaheim

For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
160 pound Shoulder to overhead, 30 reps
90 foot Walking lunge with 160 pound barbell in front rack

24:21 @ 115# and 1 pad on HSPU's.
ROM a little janky on walking lunges with 115# in rack position. Missed the ground with my knee more than a couple of times.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9010675878/[/url]

Claw