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what a day yesterday. after monday and tuesday's leg work i had trouble walking all day yesterday. feel great today.

10 min of light sled pulling work

and then 20 x 3 good mornings with 30 lb chain

20 minutes of streching

william...what are wall climbs?

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Cliff, maybe I can help. Wall Climbs you start in the pushup position with your feet up against a wall. Then walk your feet up the wall until your chest is against the wall. Then walk back down the wall to the original position. They are killer.

Questiion for everyone. Where do you get your WOD's from?

I used to cherry pick from different affiliate sites, but recently made a commitment to the main site so I wouldn't just work on my favorite exercises.

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[QUOTE=Jack Davis;902031]

Questiion for everyone. Where do you get your WOD's from?

I used to cherry pick from different affiliate sites, but recently made a commitment to the main site so I wouldn't just work on my favorite exercises.[/QUOTE]

I likewise use the main site. Sometimes this leave me with some unwise combination given the strength bias in my hybrid combo of Wendler cycles and crossfit. Monday I did a WOD containing burpees right after heavy back squats. My butt is still sore. Tomorrow is heavy deadlifts.

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thanks for the info on wall climbs. i think i will be waiting on them until my shoulder is 100%.

they do sound like quite the movement however.

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2/9 workout

Small Group Training with Becky at SBAC. Interesting mix of work, including chucking medicine balls as high in the air as possible, both from squat and underhand, flipping heavy bag end-over-end, pushups with feet in TRX stirrups, and pull ups while lying on sliding incline plane. Represented myself pretty well.

The Claw

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Cliff, Wall Climbs WILL tax your arms & shoulders. If you're not comfortable that you shoulder can take it, SCALE!! Do a search for Wall Climb scaling on the main site!

One of the guys was told to stop doing the Wall Climbs in the Base Globo "...because Area B gym (Base Globo) staff told me they were not allowed..." Guess he "scared the straights"!;)

Jack, I use the CrossFit Wright Patt site ([URL="http://crossfitwrightpatt.com/"]http://crossfitwrightpatt.com/[COLOR=Black] ) for my WODs. We run about a month or so behind the main site. I'm also looking into incorporating the Gymnastics WOD [/COLOR][/URL][URL="http://gymnasticswod.com/"](http://gymnasticswod.com/ or [/URL][URL]http://www.crossfitgymnastics.com/[/URL][URL="http://gymnasticswod.com/"])[/URL][URL="http://crossfitwrightpatt.com/"][COLOR=Black]as part of my workouts.[/COLOR][/URL]

[B]WU:[/B]
400m run

[B]WOD:
[/B]5 RFT: 20 GHD Sit-ups
5 Push jerk, 135#

12:00.33

[B]Cash Out:[/B]
a couple of head stands

[I]This was the 1st time I did Push Jerks, so my form wasn't the best. Had to do it alone in the base Globo while our box is being renovated, so I followed Tony Budding's advice & went to a lower weight to try and focus on speed. Felt good about the WOD.

Thinking of doing the 100 push ups & toes to bar for time...
[/I]

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[B]Deb Thanks!![/B]
[B]Jack Welcome!![/B] I get my WOD's from mainsite and the Box on mainsite rest days. I'm 5 days on 2 days off so I usually catch a mainsite rest day and use our affiliates WOD, they program well.

[B]2-8[/B]
Workout:
AMRAP 20 minutes
5 DB Press 20# (working on shoulder strength for HSPU)
10 Hanging knee tucks
15 Med Ball Cleans 14#
7 rounds + 6 reps
This WOD was extremely humbling as it pointed out 3 weaknesses in a single WOD.

[B]2-9[/B]
5K run on box course 33:38, 20 degrees out.

[B]2-10[/B]
"Wittman"
7 rounds for time: 30:56
15 KB swings 1pd
15 power cleans 65#
15 Box jumps 20"
Rx'd

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Nice to meet you [B]Jack.[/B] I do our affiliates WODS, love his programming. Right now Im taking a side route, doing Olympic lifting 3 days a week so I can nail my form down and do more weight......
[B]John [/B]- thanks but that was a mistake, he told me I was going to do reverse hypers, which I wrote down, but then I did glute/ham raise..... Im usually writing down in a frenzy trying to keep up...

[B]02.10.2011-Thursday
Weightlifting FDU[/B]

Warmup squats, bar etc.
Powerclean
2x3x35
3x2x40
5x1x45

[B]Snatch Below Knee[/B]
3x1x15kg
1x3x20kg
1x3x25kg
1x3x25kg
1x3x28kg
1x3x30kg
1x3x30kg
1x3x32kg
1x5x32kg
1x35kg
1x35kg miss
1x35kg miss
1x35kg beauty
1x35kg miss
1x35kg
1x37kg eh
1x37kg S L O W
1x37kg
Need to be more explosive....and work on landing
Lighter snatch to work on squat:
1x3x25kg
1x4x25kg
1x3x25kg

[B]Sn Liftoff[/B]
1x5x25kg
1x5x25kg
1x5x30kg
1x5x30kg
1x5x30kg
3x3x35kg
3x3x40kg
3x2x45kg

Back to below the knee tonight, but my weight went up. Its light weights, but my coach said I could add 20kg to my snatch right now if I can get consistent with good technique.... its a work in progress....I did have some pretty nice snatches tonite, a gymmate told me I did well tonite, nice to hear. :) Hopefully get stronger and better.

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2.13.11

WARM

Run .25 mile
20 PVC rollovers
Hang Snatch/OHS 5xOly bar

WOD

OHS
5x65
5x75
9x85

CASHOUT

Sotts Press 12xPVC
15 Ball Slams
Sotts Press 3xOly bar

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Missed last Sat and due to skiing (stowe and sugarbush, woohoo!) then Mon because of shoulder and knee tuckeredoutedness, then Wed because we had to put our 17 year old cat down:(

Skied last night and today did my own w/o at home.

2.11.11 Friday AM

Warmup
3 rounds of 10 of
Lunges
Pushups
Abmats
Punter kicks

WOD
Two rounds of
50 air squats
20 push press with 45#
4:58