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[B]WU:[/B]
400m run
100+ SUs
10 Leg swings (each leg, both directions)
10 Air Squats
10 Pull Ups
10 AbMat Sit Ups
10 45# Presses

[B]WOD:[/B]
For Time
Row 500m
15 Overhead Squat (#95/45)
20 Hand Release Push-Up
Row 500m
15 Front Squat (#135/85)
20 Hand Release Push-Up
Row 500m
15 Back Squat (#175/125)
20 Hand Release Push-Up
Row 500m

Do not use a squat rack. Clean/snatch weight from floor.

Did 155# for the Back Squats,
22:04

[I]I kept the rows under 2:30. The OHS I did in two subsets. I did the same for the front squats. The thought of cleaning more than 155# was terrifying. I NEED more clean work! My knee was also getting sorer. I should have worn a knee brace! My time was slow, but at least I wasn't the slowest time.[/I]

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@Bill, nice job on the rowing.

Wednesday July 2, 2014

Rest day (okay, I worked all day then had pizza with a friend in Boulder)

Thursday July 3, 2014

Oly class at CrossFit Sanitas in Boulder.
Becky is an excellent coach.
Worked on ankle mobility and squat clean and jerk.

Now, heading to the airport to fly back to Ohio for the Rochester 4th of July festival.

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great work guys

back at the gym last nite....was a recovery day because tuesday was murph....



Ext. Rot. Band Pulls: 4x20/s


Incline Shoulder Press: 4x20 started with 15 lb dbell's but my shoulder would not cooperate and ended up at 10lbs


4 rounds of:
20 Seated Rear Delt. 8lb dbell
20 Windmills


4 rounds of:
20/s Single Arm DB Row 35lb dbell
50 Pull Aparts


Flat Bench Weighted Sit-ups: 3x8 35 lb dbell


Flat Bench Side Crunch: 3x20/s


Standing Abs: 200 green band

sure glad it was a recovery day cause i needed to ease back into it after 5 days in the mountains....

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JT- Thanks! I was trying to use your suggestions about rowing to get through 'em!!

[B]WU:[/B]
400m run
100+ SUs
10 leg swings (each leg, both directions)[B]

WOD:[/B]
6 RFT:
15 HSPUs (off the box AKA Stinkbugs
5 DLs @ 225#

9:48

[I]My lower back was bothering me & my knees were sore from yesterday! I could feel my shoulder on the stinkbugs! The DLs were done in subsets of 3 & 2 for each round, the last one, I did in one set. This was a fast brutal WOD![/I]

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Friday July 4, 2014

Volunteered at food tent

judged parade

worked

Exercised in the Barf Barn
mobility
OHS
5-5-5-5-5-5
11, 45, 65, 85, 95, 105 (yes, that's 5x105!!!)

Deadlifts
5-5-5-5-5-5
105s, 135s, 185s, 235c, 275c, 325c (s snatch grip, c c&j grip)
[url]http://youtu.be/SrhHyQAjdOU[/url]


Now heading up to volunteer at the food tent until 10.
A good day.

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Saturday July 5, 2014

mobility work

snatches to 155#
3-3-3-2-2-1-1-
45-65-75-95-115-135-155

back squats to 360# (an new PR)
3-3-3-3-3-1-1-1-1-1-1
45-95-135-185-235-275-305-315-335-355-360
[url]http://youtu.be/UoIayVDjAas[/url]

my thighs are sore....

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Sunday July 6, 2014

Good to see Jeff back at the Shed 'o Pain this morning. It was fun watching his yoga-ninja burpee pullups.

Mobility Work

squat clean and jerks to 195.
[url]http://youtu.be/rMoDawWZyLM[/url]

power clean and jerks to 225.

missed a power clean at 245 so stopped.

Then did a metcon, after which I saw pukie:pukie:
9-6-3 (Tim and Jeff did 21-15-9)
front squat at 95#
burpee pullups
6:58

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although i have come close meeting pukie is not real high on my bucket list JT :rofl:

friday nite

Manta Ray Back Squat: 1RM 325lbs
*squat to a box


1-1/2" Deficit Sumo Deads: 8-8-8 255 lbs


SS Back Stepping Lunge: 3x4/s 110 lbs
*alternating each step
**heavier than last week


4 rounds of:
10 Russian Twists
20 Hollow Rock

saturday morning

AMRAP in 10min. of:
40m Prowler Sprints (low handles only)
*in triples a buddy and his son (22 y.o.) were on my team.....43 rounds


5min. Rest, then:


Row: 100m - 100m - 100m :17.9, :17.5, 17.6 seconds


Flat Bench Weighted Sit-ups: 3x20 25lb dbell


Barbell Oblique Crunch: 8min. saftey squat bar....how hard can 8 minutes be eh?

sunday

helped out with the set up and tear down of our local triathalon in the pouring rain for most of the day....man are those people serious:confused:

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@Cliff, "bucket list?" Good one...

Monday July 7, 2014

Mobility (it brought tears to my eyes)

Standing front racks with 1/2" squat to 345. (you basically try to stand upright with 345# in the front rack position and then do the first 1/2" of a jerk movement). It was harder to do the 1/2" squat on the front rack than it was to do the 260# back squat.

Split recoveries to 295#. (You set the bar overhead on the rack, then get into your split position, as though you just jerked it overhead, and try to stand up to the fully recovered position under control)
255 was okay, 275 was tough, 295 was perilous...

Rowed 2k in 9:57

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Cliff - I wouldn't have considered that "Bucket List" material!! :rofl: (Nice WODs BTW!)

JT- Awesome Vids!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings (Both Legs, each direction)
10 Push Ups
10 Pull Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
10 min EMOM: 3 DLs, 7 @ 315#, 2 @ 225#

4 RFT:
10 Burpee over the box (24") Yay! Burpees!!
25 AbMat Sit ups

10:16

[I]I did the 3 reps ala JT!! My back started hurting after the 7th minute. Then I dropped the load to 225# which helped ALOT!!

I did the metcon with step ups over the box. My back felt not bad And I wasn't the slowest on the board! :o[/I]