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[I][B]100719 MONDAY - - Hamstring Rehab Day #8

Warm-up:
[/B][/I]400m walk
400m slow jog
DROM
250m row
[I]then 2X of these:
[/I]10 GHD Situps
10 Hip Extension
10 Squat therapy
10 Push ups
[I]finish with: [/I]Samson stretch

[I][B]Hamstring Rehab Program:
[/B][/I][B]Back Squat[/B] 75# X 3 X 25

[I][B]Skill/Strength (kinda "test" hamstring)
[/B][/I][B]Front Squat 5, 5, 5 [/B](used back squats as warm-up)
75# X 5
95# X 5
115# X 5

[I][B]WOD: 1/2 "Cindy" AMRAP in 10:00
[/B][/I]5 pull-ups
10 push-ups
15 squats
[B]SCORE: [/B]10 rounds (barely)

[I][B]Strength Work:
[/B][/I]Weighted pull ups / 20# Vest: 3, 3, 2 (F-3)
Weighted push-up / 20# vest on parallettes: 3, 3, 3.
[I]Pretty "done-in" after the other stuff........

Good day, all-in-all. Hamstring feels good - - just a bit tight on the jogging. [/I]

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Terry Congrats on a great performance! You were right when you said old guys rule you certainly did. I hope you have inspired me enough to be your competition next year.

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[B]Congrats Terry![/B] Great job!:pepper: I enjoyed watching the live streaming...


[B]07.17.2010 - Saturday - Olympic Lifting Workshop

07.18.2010-Sunday - REST DAY[/B]



[B]07.19.2010-Monday[/B]
AM: 30 Burpees 15# Vest

Warmup: Row 500 (1:49!), step & stretch, step & pull, ham kick, floor sweepers, pushups, shoulder mobility & stretching....

[B]WOD:[/B]
For time: (15:00 cap) 135# (95#)
10 front squats, 20 Double Unders
8 front squats, 30 DU
6 front squats, 40 DU
4 front squats, 50 DU
2 front squats, 60 DU
[B]9:09 Rx[/B] [COLOR="Red"][B]4 minute PR[/B] over last time in April![/COLOR]

Post WOD:
Run 400
[B]HSPU [/B]work - did some static holds.
Then pushups on 25#+abmat... Realized its completely different with hands wide! I think mine are close... MUCH easier with wider hands.
[B]
DIPS [/B]- half the skinny band thumbs to armpits. 4x5.... these seemed easier than last time. We'll have to see.

Stretching

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Terry, let me add to the cheers.:kicking0::kicking0::kicking0:

Anybody hear from Charley?

Monday 100719

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

After a too long warm up, I only had time to do the 1st and 3rd round. I scaled the run to rows and did 1500m and 500m respectively. Finished in 24: 40. Not sure what this time will mean if I do the work out again.:shrug:

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[B]TERRY[/B],
Can't add much more to what everyone else has said, but, [B]YOU THE MAN!!:notworth::notworth::notworth:

WU:[/B]

500m row [I](Got the "throwing the arms out" thing down which made doing under 1:45 REALLY EASY!)
[/I]3X10
PVC OHS
GHD Sit ups (2nd set Abmat)
1 min handstand hold

[B]WOD:
[/B]30 Jumping Muscle Ups

5:33 :yikes:

[I]My new goal is[/I] [I]to do REAL Muscle ups by January![/I]

Did a "swimming WOD"

8 25m breaststrokes
10 push ups
4 25m breaststrokes
20 push ups
2 25m breaststrokes
30 push ups

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Congrats Terry great work Bro
Deb B. a P.R. by 4:00 thats bad A$$ Girl
and Diane M good to hear from you, hope your back with us

WU 10 air squat
run 200m
3 stretch squat
run 200m
12 pass over
run 200m
10 pushup
run 200m

PJ
5 @ 95#
5 @ 115
5 @ 135
5 @ 155
5 @ 160
2 @ 165

WOD AMRAP 15:00
30 walking lunge
15 24" box jump
15 burpee

3 burpee short of 4 full rounds

m/55/178 CrossFitChesterton

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7/20 WOD

3 Rounds for Time of:
400 M Run
15 Push Press (95#/65#)
15 Overhead Squats (95#/65#)

17:42 as Rx'd. Still have big problems getting deep enough on OHS. Otherwise, I felt like I pushing hard on this one, and was pleased with the effort.

The Claw

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Tuesday,

Front Squat 5x5, 95, 115, 135, 155, 165

As many rounds as possible in 12 minutes of:
5 Push-ups
10 Sit-up (abmat)s
15 Double Unders

12.0 rounds.

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[B]07.20.2010-Tuesday[/B] [I]It's official - one month to 50![/I]
AM: 30 Burpees 15# Vest


PM: Warmup - run 400, step & stretch, step & pull, ham kick, lunge & twist, empty jacket, floor sweeper, OHS drill, pec stretch, shoulder mobility & stretch, upper body trigger point w/balls....

[B]STRENGTH - HANG POWER CLEAN:[/B]
[I]Retest 1RM, no more than three tries[/I]
[B][COLOR="Red"]135# - 20# PR[/COLOR] :highfive:[/B]
This wasn't bad at all. Feels like 145-150 is in the bag if I can learn to get my a@@ down.

[B]WOD:[/B]
For time: (15:00 cap)
1000 meter row
30 burpee box jumps - 24" (20")
1000 meter row
[B]12:33 [/B] Was 13:55 last time I did this 3/29/10.

4x8 Light Back Squat, 75#, working on ROM & sitting back.
(ran out of time)

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[B]Deb,

[/B]Props on the HPC PR!

[I][B]100720 TUESDAY

Warm-up: [/B][/I][B]Hamstring Rehab (day #8)
[/B]Walk 1 mile
Run (slowly) 1 mile
[B]Total Time = 22:49
[/B]Foam Rolling
Stretching
[I]Hamstring felt really good - - keep the stride and turn-over rate a little on the short/slow side.

[B]Warm-up (regular)
[/B][/I]250m row
DROM
Shoulder pass throughs
10 Wall balls
2 X 5 Turkish Get-ups (15#)
Samson stretch

[I][B]WOD: "Nicole" AMRAP in 20:00
[/B][/I]400m run (jogging)
Max rep pull-ups
[B]SCORE = 5 Rounds [/B](+ 400m run)
[B]Pull-ups: [COLOR=Red]25 [/COLOR][/B][COLOR=Red](PR for max reps)[/COLOR][B][COLOR=Red],[/COLOR] 15, 16, 11, 15 = 82[/B]