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monday wod

3 rounds of
2 minutes each exercise 30 secs rest in between
1 pod swings
box jumps
1,5 pod squats
ring push ups

3 rounds
with 10kg vest
5 pull ups
10 dips

3 rounds
15 kg dumbell thrusters * 10
15 kg hammer bicep curls and military press *10

nice week to all !

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05.17.10:
Month 3, Week 2, Wendler 5/3/1, Pullup and Bench Press Day Combined

WARMUP:
Pullups
5x #5 band
5x #4 band
3x #3 band
Bench Press
5x95
5x115
3x135
20 PVC Rollovers
Side bends

STRENGTH:
Pullups
3x #2 band
3x #1 band
4x BW [B](F-5)[/B]
Bench Press
3x160
3x180
7x200

WOD:
Ring Rows to failure (18)
Ring Dips to failure (12)
1:15

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[I][B]100517 MONDAY

Warm-up:
[/B][/I]Ran 2 mile loop from/to CF Sonora. Walked first 3/4 mile or so. Time = 22:00 approx.
Then: CFSWU.

[I][B]WOD: 3 Rounds for time of:
[/B][/I]100m Farmer's Carry (45# Db / 25# Db) --> 50# Db on account of that's all we had....
2 Rope ascents. Sub: 10 rope pull-ups per ascent (total 20 per round)

[B]Time: 8:04[/B] (jumping rope pull-ups).
[I]This WOD was deceptive . . . looked like it might be an easier one......absolutely fried my forearms/grip.[/I]

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WU:
150 single unders
3X
-PVC front squats
-PVC push presses

WOD:
95 pound Thruster, 21 reps;
15 ft Rope Climb, 4 ascents,
5 Green band assisted pull-ups, 40 Jumping pull-ups
95 pound Thruster, 15 reps;
40 Jumping pull-ups
15 ft Rope Climb, 1 ascent (rope burns!),
95 pound Thruster, 9 reps;
30 jumping pull-ups

The thrusters went pretty well. Next time, 115 pounds...?

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Con grats on the cert Pat

WU pushups pullups GHD back extension GHD situps jump rope

Back squat
5@ 135#
5@ 205#
5@ 215#
5@ 220#
5@ 225#

WOD AMRAP 20:00
run 600m
15 K2E
15 DL @ 155#
4 Rounds + 600m run

m/55/178 CrossFitChesterton

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5-17-10

Power Clean 5-5-5-3-3-3
[B]195, 195, 195, 205, 215 (1f), 220, (1f)[/B]

rest 5 min, then
AMRAP 12 min:[LIST][*]15 unbroken wall balls[*]3 unbroken handstand push-ups[/LIST][B]7 rounds +4[/B]

went to 2 abmats for hspu last 5 rnds, had tough time tonight with hspu only first round unbroken, all wall balls unbroken

3x15 GHD

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took yesterday off. Ended up working out 3 days in a row. Yesterday was tired and some stiffness. Mostly gone today. This is something that many of you may not even think about. I bent my knees in the two days of the Level 1 than I usually do in a week and half. Swelling was noticeable. Mostly gone now.

I missed passing the written exam by a few points. I did read the manuel a few times before the cert. The lectures were excellant and many times went beyond the manuel. Just too much new material for too short a period of time. I'll retake the exam this summer. I need to review the material with point of view as a potential coach or teacher. The exam is tough. We signed a confidentiality agreement so I am not talking or sharing content. As we all milled around after the exam, even those who came to retake the exam because their Level 1's needed to be re-certified, agreed that this exam was tough.

BTW, if you go to the mainsite and look at the fourth picture down, I am standing in the middle of the last row.

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WU:
600m run then 2x
10 pushups
10 Squats
10 Pullups
10 GHD situps
10 GHD extentions

Strength: Dead Lifts 3@70%, 3@75%, 5@80%
250, 265, 285

Metcon:
600m Run
100 Abmat situps
400m Run
30 DUs
9:15

Legs felt like lead. DUs getting better but still having a hard time stringing them together. Did these every other jump.

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5/18 WOD

"Dirty South Qualifier"
1000 M Row
25 Overhead Squats (135#/95#)
100 M Run
50 KB Swings (1.5pd/1pd)
100 M Run
25 Burpees
200 M Run

15:49 @ 95# on OHS, 1.5 pd on Kbell.

Lots of whining before this one, must be the weather. Everyone was worried about the OHS, and they were hard (particularly when we were advised to clean them from the ground, not from the rack). OHS is one of my hardest movements. I didn't want to use less weight that the women's Rx, but it was still heavy for me. Continuing to have a hard time getting deep enough. I was able to avoid having too much weight too far forward, which was an improvement. Did something like 10-7-5-3 reps.

50 Kbell swings are just hard. Did 15-15-10-10 reps.

Special props to Glenn, who picked 95# on OHS even though he knew it would be very heavy and slow for him, to KJ for going very heavy on her OHS, and to Augie (50+) (my heatmate) for blazing out the start on the rower and never looking back. He gained more time on the OHS. We probably tied on the Kbell swings, and I tried to catch him on the burpees, but he set the pace for the day with a 15:27.

The Claw

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[I][B]100518 TUESDAY

[/B][/I][B][I]Warm-up:
[/I][/B]1 mile walk (about 400m) / run (the rest)
DROM
Shoulder pass throughs
Body circles X x 2
Trunk rotations
15 Hip extensions
15 GHD sit-ups
15 Air squats
10 Pull-ups (subbed ring rows)
10 Ring dips (subbed bar dips and cranked off 10 in a row......Where did those come from?)

[I][B]WOD: From CF Football: Pat Tillman Hero WOD - - Seven Rounds for Time of:
[/B][/I]7 Dead Lifts X 315# (255# --> 225#)
1 Full Gasser (48 or 53 yds X 4) - - we subbed 200m sprint
15 Pull-ups
Rest 45 seconds between rounds
[B]TIME: 25:36
[/B][I]D/Ls, Used 255# for first two rounds, dropped to 225# for the rest - back started to round....
Runs; could barely lift my legs.....more like fast shuffles
Pull-ups: First round all 15 unbroken, next 4 broken into 10, then 5; last two, various reps adding up to 15 each.

[/I]