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[I][B]100711 SUNDAY - - Full-on, no excuses, no workouts Rest Day![/B][/I]

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7/12 WOD

50 Double Unders/ 25 Wall Ball Shots (20#/14#)
40 Double Unders/ 20 Wall Ball Shots
30 Double Unders/ 15 Wall Ball Shots
20 Double Unders/ 10 Wall Ball Shots
10 Double Unders/ 5 Wall Ball Shots

11:03 as Rx'd. Double unders getting better, but I'm still not able to string 30 together, much less my Elite Goal of 40. Getting closer, and I think this one is in sight. I am trying to do all movements legit, but wall balls are my biggest offender. The combination of both squatting deep enough and getting the 20# ball over the mark on the same rep is tough! I think this really is a matter of just telling myself to do it; and take a second to focus on it before doing so. I saw this quote from Jack Nicklaus on some crossfit website or another, and it applies here: "I never hit a shot, not even in practice, without having a very sharp, in-focus picture of it in my head."

Small class this morning, with two visitors Edgar (who's becoming a regular by now) and Josh from Scottsdale. Courtney joined the 6 am class and was inspiring in sticking through the WOD with all legit reps.

Also got to climb a rope for the first time in warm up! Looking forward to a whole new palette of scars and marks on my body from the rope.

The Claw

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07.11.10:
Work at hunting property

07.12.10:
Month 5, Week 2, Wendler 5/3/1, Dead Lift Day

WARMUP—
DL
5x135
5x175
3x205

STRENGTH—
DL
3x240
3x275
4x310

Might do some assistive/MetCon work later, going on 5 hours sleep

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Stephen said:I'm having a bit of a senior moment, but what is SLDL? Also, I don't quite understand how you did the one-armed thrusters with a bar/plate. Were these seated? Thanks.

SLDL is a stiff legged dead lift. Holding a BB in hang position, set core, bend down and drop to DL position w. legs straight. The one arm thruster or one armed split jerk is done while holding one end of the BB(this would be the end that has a plate). Set core, bend legs together or do in split position w. one leg behind, weight is in rest position thru decent and then as hips open the weight is pushed up. The other end of the BB is resting in a hole on a 45# plate. The latter just keeps the BB from rolling.

Today's work out was 3RFT: (scale)
40# DB snatch 21 reps (30#) right hand
21 L-sit ups (15 R)
40# DB snatch 21 reps (30#) left hand
21 L-sit ups (15 R).

Completed in 16:50.

Last time I did this was 11-29-09. At that time I did 20# snatch for 15 reps and 15 L-sits. All the L-sits were done w. hands in parallel position and legs were bent at the knee.

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Nice work Pat....sounds complicated!

[B]07.12.2010-Monday[/B]
No burpees, early am pickup :(

Warmup - Row 500 (1:56 - rowers were outside, I tend to get distracted out there!) step & stretch, step & pull, lunge & twist, ham kick, floor sweepers, empty jacket, stretch (I forgot to do shoulder mobility!)......

[B]WOD:[/B]
4 rounds for time - 115# (75#):
15 deadlifts
12 hang cleans
9 push jerks
6 back squats
[B]16:00 scaled up to 95#[/B] Surprised myself (broken sleep last nite, tired today). I beat my coach, :yikes: that NEVER happens, she's crazy strong (haha later I'll find out she wore a vest or had a small child on her back!).

Run 400
Stretch

Started to do strength (3x3 90% strict press) but realized tonite is NOT the night. (2x85, 2x80, 3x75, 2x75 - nah, not happening)

[B]Front Squat[/B] - working on ROM....
10x75#, 10x75#, 10x80#, 10x85#

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WU
walking lunge 2x12
air squat 2x15
GHD back ext 2x20
GHD situps 2x25

Snatch
3@65#
3@75
3@85
3@95
3@105
3@115
3@125

WOD 10 rounds
8-95# thrusters
12 pushup

21:23

m/55/178 CrossFitChesterton

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[B]WU:[/B]

Dynamic Stretching
2 gym lengths (~50ft each way)
high knees
butt kickers
Hip openers
1 gym length
twisting lunges
Frankenstein Walks

3x10
push ups
pull ups (kipping!)
GHD sit ups
Suprmans

[B]WOD:[/B]
4 rounds
400m run
50 air squats

16:19

[I]The weather & my[/I] [I]hamstring got me![/I]:ranting2:

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Pat,

Thank you for the explanations! SLDLs are something I apparently need to learn - ASAP. I think a poorly executed, accidental straight leg lift is what caused my hamstring tear.

Understand now on the one-armed thruster/split jerk.

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[I][B]100712 MONDAY

Warm-up
[/B][/I]400m Run - slow jog for about 200m, the rest was walked. Hamstring better!
DROM
Pass Throughs
Body Circles
10 X Hip Extensions
10 X GHD sit-ups
10 X Pull-ups
10 X Push-ups
25 Double unders (best was three in a row)
Samson Stretch

[I][B]WOD: "the Chief"
[/B][/I][B]Complete five three-minute rounds of the following, with a one-minute rest period between rounds. Post the totals completed for each round.
[/B]3 X Power Clean 135#/95# (scaled to HPCs at 75#, hamstring protested cleaning from the ground).
6 X Push-ups
9 X Air Squats
[B]SCORE = [/B]6, 5, 5, 5, 4. Total Rounds = 25.
[I]Very happy with this - - no hassles from my hamstring and form on HPCs was pretty good throughout. Squats are what held me back.....sets got slower and broken by the third or fourth rounds each time.[/I]

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[U]7-12-10[/U]
Dead Lift – 1,1,1 – 70% effort for all 3 sets; 180 sec rest between

[B]325, 325, 325[/B] strength felt good, 325 = 70% of 465…thinking I can hit 465 as a 1RM

Then,
Ring Dips – 10,10,10; 180 sec rest between

then,
20 double unders, 5 breaths x 5

[B]got 3 sets of 20, 2 sets missed at 15,[/B] tried new rope , probably not a good time to switch ropes

then,
3 sets of 10 unbroken knees to elbows

[U]7-13-10[/U]
95# squat clean x 5 x 3 sets
+
95# hang power clean x 5 x 3 sets
+
95# split jerk x 5 x 3
(work on speed and intent; rest as needed b/t sets and exercises)

[B]form felt really good on the squat cleans,[/B] hook grip, was able to flick thumbs out and land the bar on shoulders

part B:
3 sets – 10 chest to bar chin ups
+
3 sets – 15 high speed squats
+
3 sets – 20 anchored sit ups
(work on speed of each movement; rest as needed b/t sets and exercises)

Run 10 sec on @ 100%, run easy for 1 min x 3-6 sets based on how you feel

**This one exactly from OPT, last two closely based on OPT, all are peaking workouts from the same pre-comp cycle.

probably won't post again until after the games
2 days, 14 hours, 13 minute