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Damn, Michael, those are some big numbers!

7/4 WOD
"Flying a Cargo Plane Full of Rubber Dog **** out of Hong Kong"

With a partner, for time:
100m Goose Carry
100 pullups, while wingman hangs on the bar
100m Goose Carry
150 pushups, while wingman holds plank
100m Goose Carry
200 squats, while wingman holds a squat with a 25# plate
100m Goose Carry

21:40
Team 102 Years with Augie
Augie did more than his share of pull ups, I did more than my share of push ups. Hard to hold squat with 25# plate, I sometimes dropped into a fully deep Third World Squat.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9248355365/[/url]


7/6 workout
Cathedral Peak
Huge crew led by Augie. Rick and Alfonso joined us. Rick moved slowly so I stuck with him. Johnny Walker Blue, Jameson’s, and two kinds of champagne at top.


7/7 workout @ SB Athletic Club
A. Front Squat 5-3-3-2-2-1
135-155-165-185-205*(f, 1 only)-215(fail)

I must be getting in sync with the CPC programming because I went into Saturday thinking we had not done front squats in a long time. Turns out Eric programmed them for Monday when I knew I had to be gone.

B. 21-15-9
Row for calories
Push ups

4:04
Did all pushup sets straight through except a little break in tempo in middle of sets of 15 and 9 push ups. A practical difficulty in doing this WOD by myself related to setting and resetting the calorie counter on the rowing machine. If this is done again it would be helpful to do this in heats with a counter to reset the rower calorie count during the push-up intervals.

This was a great burner and it would be nice to see it popping up at CPC.


7/9 WOD
Endurance Seminar, Day 1 @ SBCC track
10 Stadiums (single step), 50 yards lunging, 5 more Stadiums.

Looks like we are going to be working on leg strength leading up to Pier to Peak this year.

Claw

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Tuesday July 9, 2013

Goblet squat warmup. (this made the globos raise an eyebrow)

Deadlifts
45-135-185-225-275-325-375-400 (ran out of weights & bent the globo bar)
10--5----5----3----3----1----1----1
(this alarmed the globos, particulary the bent bar)

Back Squat
45-95-135-185-225-275-305-345
10--5--5----5-----3---1----1----1
(a small group were watching, with their fingers poised over 911 on their cell phones. did anyone think to take a frickin' video? D*mn globos)

All the screaming, crashing, and clanking disturbed the globos...
But, all the screaming was good training for my MC gig at the comp on Saturday.

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Hey Jim.... Mad props, while flying a plane!!!! That's awesome....

WOD
6 Rounds For Time:
Deads x 6 @ 395
Pull Ups strict x 12/10/8/6/4/2

14:04.

Post WOD
Good Mornings x 50@ 75
Weighted Sit Ups x50@ 25 plate high on chest

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back on line after what seems like an eternity of connectivity problems - have been following the thread but unable to keep connectivity long enough to reply.. Now have HUGE dish in my front paddock ..a real eyesore :( but the price of staying in touch

have managed a few PBs over the past weeks . esp Grace ( 27.5kgs 6m20s) improvement of 5kg and 4 mins ... actually i suspect it is because i have become braver ...

cheers to all

H

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07.09.13
Wendler 5/3/1
Month 5/Week 3
Bench Press Day


WARMUP
Pushups
Rollovers

BENCH PRESS
5x175
3x195
3x220 (did a 4th with an assist)

ACCESSORY
Dips
Tricep Extensions
Janda Crunches

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wow have you guys (and gal) been busy. mind blowing great work everybody.

survived venince beach day at the gym with most my dignity intact. i really can not believe the fashion police did not shut that decade down. :rofl:

sunday spent the day helping set up, tear down and the like of the gear for the local triathalon.

monday went to dr. as foot was still bugging me from tough mudder.....same problem as last year and the dr. thinks i may have another stress fracture.....same foot same place....cooked pulled pork and salad for 70 out of towners for our local colleges summer school course for professors...

last nite

a whole bunch of upper body work esp. delts, shoulders and chest.....kinda a disjointed day for both my coach and me due to life/work stuff getting in the way.

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WEDNESDAY– JULY 10, 2013

WOD

10 Minute AMRAP: 4 rounds... Barely:)

40 Yard Sled Drag

340 Meter Lap

2 min Rest Then

10 Minute AMRAP: 11 rounds plus 3

T-2-B x 10

Hose Waves x 20

2 min Rest then

10 Minute AMRAP: 6 rounds plus five burpees

Burpee Broad Jumps x 10

Anti-Rotational Presses x 10


This one was brutal!!!

Our box started offering yoga on wend night so I figure ill check it out tonight..... Certainly couldn't hurt and maybe every help stretch out my shoulders and hips???

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Helen, welcome back!! Nice job on Grace!!

Michael, What a firebreather!! I always say, BEWARE any WOD with "Rest" in it!! :D

Cliff, Sorry about the stress fracture! I've had one, not fun!!

Awesome work guys!!

[B]9 July
At Base Globo:
WU:[/B]
500m row
100 SUs
10 Push Ups
10 2 Pood KBS

10 Hollow Rocks
10 45# Overhead Presses

[B]WOD:[/B]
Establish 1 RM Push Press

155#

"Helen"
3RFT:
400m run
21 1.5 Pood KBS
12 Pull Ups

14:30

[I]Got kicked off the rack when I went to get a drink of water. Kinda of a shame since 155# felt REALLY easy!! Helen was tough. I was a minute & a half slower than last year! :mad:[/I]

[B]10 July:
WU:[/B]
2 Rounds:
15 PVC OHS
15 Pass throughs
15 GHD Sit Ups
10 GHD Back Extensions

[B]WOD:[/B]
EMOM for 5 Min:
2 Hang Squat Cleans @ 95#

“Deah By Burpees (Yay! Burpees!!)”
1 Burpee (Yay! Burpees!!) EMOM
Add 1 burpee (Yay! Burpees!!) each minute until you fail to finish before the minute ends

13 rounds + 7 Burpees (Yay! Burpees!!)

+

Buy-out:

150 DU (450 SUs)

[I]Cleans went good. The burpees (Yay! Burpees!!) went well up to the 13th round. I had nothing left for round 14! YAY! BURPEES![/I]

[B]Round 2:
At Base Globo:
WU:[/B]
.333333mi run
DU Practice [I](Did 3 with SUs between them! ;))[/I]
10 Push Ups
10 2 Pood KBS
10 45# Presses

[B]WOD:[/B]
8x2 DLs @200#

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william thanks for that....second one same foot...yup not fun

last nite

3 rounds

10 20lb incline dbell press
5 rolling burpies
10 calorie row

4:49

3 x 8 decline sit up 35lb dbell

plank hold on elbows RM

:32, :42, :52 seconds

then dinner with some good crossfit friends who are leaving town today on our roof top deck on the 1966 gmc ambulance we just finished. what a great way for them to remember this little town.:pepper:

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7/11 Endurance WOD

After warmup run, 6 reps of Heartbreak Hill.
1. (no data)
2. 2:15 [url]http://connect.garmin.com/activity/340941508[/url] (All links WFS)
3. 2:09 [url]http://connect.garmin.com/activity/340941521[/url]
4. 1:58 [url]http://connect.garmin.com/activity/340941536[/url] (Kiwi paced me and pushed me a little while happily chatting away as I gasped for breath)
5. 2:11 [url]http://connect.garmin.com/activity/340941547[/url]
6. 1:57 [url]http://connect.garmin.com/activity/340941555[/url] (last lap, pushed as hard as I could)

Claw