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William, good effort on Kelly. That is a tough one. Outside is ALWAYS better! Your warm-up is very similar to the dynamic stretching I do every day as part of my warmup. John Burch, impressive shoulder presses. Claw, nice work on OHS....you've got me beat there. Deb, impressive work on the snatch lift! (need to be careful how I phrase that one....lol). Happy birthdays to John and Michelle!
[B][U]
March 2[/U][/B]
Rest day.

[B][U]March 3[/U][/B]
2.6 mile hill run (up a 250' hill and down it)
22:53
Avg HR 137, max HR 151

Less than a minute off my PR and I was running easy and had to run slow down the hills at night due to potholes, etc. I had always hoped to do this route in under 20 minutes, but I was never close. It now looks very doable.

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3.2.11 Wednesday night Motown gym

This was a repeat WoD done on 2.2.11

11 DL 115#
7 HSPU (subbed box pikes)
5 DL
3 HSPU
2 minutes Time trial effort on bike wind trainer
1 minute rest
Three rounds for time
13:14

This showed a big improvement, last time was 14:16 with 95#' so little over a minute faster and 10# heavier on the DL. :):D

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It's so cool to see all of the positive comments flowing today!! Nice job everyone!!

Deb 92.4# snatch is fantastic!

Cliff great news from your surgeon!

[B]3/4[/B]
5 rounds for time: 15:37
20 reps back squat 75#
6 wall walks (changed to paralette walk up and downs)

I have been working on strengthening the ligaments and supporting muscles in my shoulders. I've got good muscle but not enough support for handstand push-ups so I'm focused on good solid skill work in.

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3/4 WOD

30 Minutes of Snatch and Clean and Jerk Practice

Stuck with 65# for snatch and 95# for C&J. Huge breakthrough on hip movement! Basically, pull the bar up slowly until it's past my pelvis (wide grip ensures I'm still bent forward when the bar is that high), then POP the hips forward and shoulders up. Popping hips forward makes shoulder shrug feel pretty natural, and that's what drives the bar up. Need a little more work on that on C&J, since I start with hands closer together, so I'm more straight up before bar passes hips and hips drive forward. The difference was like night and day. Thanks Eric!

Followed by:
3 x 400 M Run with 2 Minutes Rest

1:30/4:56/8:29 (that meant my runs were 1:30, 1:26, 1:33).

Noon class with Traver, Otsen, Gannon, and two visitors. Otsen paid off the 100 burpee bet from the Oscars, sweet!

The Claw

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Claw - Saw that on FB! You confused "the straits"! :rofl: LOVE it! That hip pop is so integral to many of the CF workouts. Glad you were able to get it for your snatch!!

Cliff - Glad to hear the news!!

Michelle - How'd you like those wall walks? They near killed me a few weeks ago! I usually do one and rest!!

Tim - Have a blast in the snow! We got mostly ice instead of snow this year & a lot of rain this weekend! Should be gone by Monday morn! ;)

Jeff - Any improvement is time to celebrate! :pepper:

Jim C - Looks like you're really so close you can taste it! Our trainers are REALLY in to doing it & it makes a lot of sense! Agreed on working out outdoors! Love it!

[B]WU:[/B]
200m run [I]I led most of the way - a bad sign![/I]
Dynamic stretching
50ft
-knee to chest pulls
-quad pulls
-spiderman walks
-Burpee (Yay! Burpees!) broad jumps
-Skip for height
-Skip for distance
-Broad jumps

[B]WOD:[/B]

Eva (scaled)
4 RFT
800m run
30 1.5 Pood Kettlebell Swings
20 Blue band assisted pull ups

39:03

[I]Would've done that last round, but our trainer had to bug out to defend his Master's Thesis. I told him his priorities were off. ;) But wished him luck! What a WOD![/I]

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1-1-1 zerker squats with 5/8" chain

215-225-235

then just for fun in the wind/sleet/rain/snow/sun at about 0 celcius 800meter run with 20lb weight vest.

5:15

sure did get some strange looks as i ran by tim horton's / wendy's with the weight vest shorts t shirt on in this weather.......

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Next time you should do the run dragging the chains and see what kind of looks you get.

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don't suggest that chain idea to my coach he might just consider having me do it.

i already had to tell him to stop looking at the west side barbell website for ideas because every time he gets an idea from there i am the one he ends up trying it out on and even some of the people in our box are starting to get worried for me. :)

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Just found my tipping point for working out or not! Been helping one of my daughters buy a house, move in, and take care of herself during her pregnancy. She carried for roughly 25 weeks and was considered high risk at age 39. Docs put her on in patient bed rest earlier this week. Yesterday, while doing a scan, the tech noticed a bleed and they immediately did a ceasarian. Both mom and son doing well. The boy is 1.5#. My wife and I did not anticipate any of this. Guess we are just fortunate people. See you guys around!

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3.5.11 saturday am motown gym

This was another milestone repeat workout first completed 1.3.11 or so...

200 meter run
10 squats
10 deadlifts 65#
AMRAP 10 minutes
6 rounds plus 50 meters or so.

Big improvement, completed 4 rounds originally, barely, and it felt much worse then. Recovery was noticeably quicker too! Progress! :D