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[quote=Deb Borbone;814211][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)[/quote]

Deb: you rock, girlfriend!!! I'm comin' after you!! :highfive:

[quote=Stephen R. Lampl;814335][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][/quote]

Nice work, Steve.. I am doing Nicole tomorrow, so I will see how I do. Last time it was 52 pullups.. :mad:
Props on the 25 pullups. that is amazing!!

I'm going to really work on some strength stuff --especially the overhead stuff with the goal to go to masters regionals next year.. I just don't want to embarass myself since I can't even get 100# overhead yet. ... Oh well, I have at least "said it"...I want to compete in masters regionals next year.
Now... I'm getting to work!! :kicking0:

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Yay Marianne! You'll be a strong competitor! Looking forward to "watching" you train.

I did kettlebell swings today for the first time since I injured my SI joint eight weeks ago (doing kettlebell swings). Really concentrated on the leg drive and kept the weight light. Felt good. :)

Michelle, if you're lurking, introduce yourself! :pepper:

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[B]Marianne,[/B]

Thanks for the props! ;).

Keep up the great work you've been doing. You'll have the 100# + overhead in no time and you will do fantastic in the Masters Regionals. If I can stay healthy and not "break" anymore things in my body, I'm going to give it a try also, but I'm going to be a busy boy for the next year.....

[B]Diane,[/B]

Awesome you are feeling better! Great job!

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07.21.10:
Month 5, Week 3, Wendler 5/3/1, Dead Lift Day

WARMUP—
DL
5x135
5x175
3x205

STRENGTH—
5x265
3x295
1x325 ([B]F-2[/B])

Will do something with weight vest on later today.

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I am looking for money. Not for me, for these guys. Time to pony up!

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Lance Armstrong Foundation identifies and acts on the issues faced by cancer survivors in order to comprehensively improve quality of life for members of the global cancer community.

Wounded Warrior Project believes the greatest casualty is being forgotten. WWP provides unique, direct programs and services to meet the needs of severely injured service members.

CrossFit Foundation provides support and assistance to the CrossFit community, the men and women of the military, law enforcement and first responder communities and their families in times of need.

[url]http://rapidgiving.com/fundraising/page/389/the-claw[/url] (WFS)

The Claw

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CONDITIONING

2010 CrossFit Games workout 2:

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

About as close to Pukie as I've ever been, 30:15

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[quote=Jeff Kilinski;814880]CONDITIONING

2010 CrossFit Games workout 2:

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

About as close to Pukie as I've ever been, 30:15[/quote]
Jeff,

They (those with good hamstrings, that is) did this at our box the other day....I think you were in good company with them. Great time, by the way!

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[I][B]100721 [/B][/I][B][I]WEDNESDAY - - Rest Day / Hamstring Rehab Day #10

[/I][/B][I]Actually rested today.....just did a little rehab work.

[B]Warm-up:
[/B][/I]Walk 1.5 miles (jogged about 400m) wearing 50# vest. About 22:00.

[I][B]Hamstring Rehab Program:
[/B][/I]Subbed light dead lifts 3 X 25 X 85# back squats.

[I]Hamstring felt good throughout the entire series. Very slight "pulling" sensation toward the end of each set (23rd/24th/25th rep). Sensation went away the moment I really kept or almost exaggerated strict form. If anything, doing these high-rep deads will really help me dial in my technique.[/I]

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Wednesday 100721

Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

Scale: 135# Clean and no rings on progessive HSPU---toes over bar at shoulder height. Finished in 12:20.

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[B]Go for it, Marianne!![/B] (For me, the jerk is the easiest OH lift - all I have to do is hop under it.)


[B]07.21.2010-Wednesday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup - Row 400, step & stretch, step & pull, ham kick, lunge & twist, floor scrapers, shoulder mobility & stretch

[B]WOD:[/B]
For time:
21 -15 -9
hang power snatch - 95# (55#)
toes to bar
pendulum push-ups - 45# plate (25# plate)
[B]8:38 Modified[/B] Snatch was pretty easy at that weight. Subbed GHD situps for T2B (snatch + T2B irritates my shoulder)....

Row 400