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[QUOTE=Jeff Metzger;911701]3.7.11 Monday Crossfit Motown evening


On a sad note, the father of my son's best man died unexpectedly Saturday. Heart attack while shopping; he was only 59 years old. Serves to underscore the importance of what we're doing here, taking proper care of ourselves. That and being sure to tell our friends and family that we love them every chance we get.
RIP Gary.[/QUOTE]

it always saddens me to hear of these sudden deaths.. especially as he was in reality young. Condolances to all who knew him and who will miss his presence in their lives.

yes it does indeed underscore the importrance of what we are doping to take care of ourselves..

helen

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[B][U]March 20[/U][/B]
Swam 500 yds (8:55)
Was going to do the mile/situps/back ext./mile right after, but the gym shut down and then got distracted at home. Call this an active rest day. Hopefully the serious training can start this week as my work volume should slow down a bit. At least I repaired my bikes today, so I'm all set for some cycling this week!

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oop...i'm a week ahead. The workout was for March 13! I'm messed up today!

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03.14.11
Wendler 5/3/1, Month 2, Week 1
Dead Lift Day

WARM
250m Row
Stretch
DL 5x135

WOD
DL
5x215
5x250
6x285

CASHOUT
20 Lunges

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[QUOTE=Jim Colby;913538][B]John J. It must be nice to have such a good place to run stairs. Sounds perfect![/B]

[B][U]March 13[/U][/B]
[U]Swimming[/U]
3x500 yds, stretched between sets for 2-3 mins (9:05 pace every time, surprisingly consistent)
HR in high 130s

Felt good swimming. Hip is better today, but not yet pain free. Will probably roll and ice again tonight.[/QUOTE]

Jim, I posted some photos last year. 120 steps up, fairly steep incline too. Then there's a two mile earthen dam (grass) across the top, that is nice to run on, too. If you ever get to Columbus, gimme a shout and I'll be glad to take you out there.

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[QUOTE=Cliff Miller;913012]hang tough jeff. tommorow is a new day and will be better.

boy was tonite either a kick me in the nuts nite and/or wake up call kinda nite.

started the morning off wrong and the whole day kinda went that way culminating in what was susposed to be 1-1-1 back squats with the new saftey bar something which i had never used before. it looked pretty straight forward. hang the bar on the rack, put weights on the ends, put your neck into the collar lift up and squat...then repeat with a heavier weight. so i warmed up, started adding weights working towards my pr of 350. at about 320 when i was trying to calculate where to open at i started thinking to my self i was really stuggling with 320 but it must just be me getting used to the new bar and position my body was in. nothing major until my coach comes by and watches me get ready to do a lift and says to me..."you are using the damn thing backwards" i just looked at him and shook my head thinking to my self what a dumb ***.....i got 340 down and up the right way but was gassed after that.

so by reason of deductions i have concluded that tonite was a kick in the nuts in that 340 lbs is kinda heavy. and a wake up call in that if you are not 110% mentaly there either get there or don't mess around with 340 lbs. i know i was not there tonite 110%.

tomorrow will be another day.[/QUOTE]

Don't feel bad, Cliff. They have one of those things at the globo where I work out and I would have NO IDEA how to use it. :rofl:

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[QUOTE=Deb Borbone;913470]Michelle - I weighed 160 Thurs pm!!! I asked my coach should I lose it, and he said he's all for weight gain, said my lifts would go up and up.

[/QUOTE]

Awesome coach I say!!

[B]3-12 Rest Day[/B]

[B]3-13[/B]
7 rounds for time: 13:54
10 wallball shots 14#
10 band assisted pullups

[B]3-14 Rest Day[/B]

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Wendler 5th round: Back Squat: 5X 230,260,300(7Reps).

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
9:11.

Meet my grandson, Sean Patrick. Promise not to cry. He and mom are doing well.(
WFS)
[url]http://www.youtube.com/watch?v=jD7XoEtMDC0[/url]

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Awww, Pat. Thats amazing!

[B]3.14.11 Monday[/B]

Warmup

[B]Powersnatch off boxes[/B]
20kg/2
25kg/2
30kg/2
35kg/1 (5)
40kg/1 (4) miss, musclesnatch, and two others one was eh the other was ok

[B]Full Clean & Jerk[/B]
30kg/2+1
34kg/1+2
38kg/2+1
42kg/1+2
42kg/1+0
47kg/1+1 (2)
47kg/1+0
52kg/1+1 (2) cleaned the first but missed jerk, got the 2nd C&J but didnt like the clean, had to push my knees out
52kg/1+0 (2) one miss, do over to get it
55kg/1+1 miss (rushed here)

[B]Clean Pull[/B]
40kg/2
52kg/2
57kg/2 (3)
63kg/1 (2) I did three. I don't feel these; maybe not shrugging hard enough.

[B]Backsquat[/B]
40kg/3
46kg/3
45kg/5
54kg/4
63kg/2 (3) (ran out of time)

Weird workout tonite; off nite. Coach wasn't there, its spring break, school closing early, everything was kind of rushed. Never did backsquats so fast, just did a quick and sloppy try at 55kg C&J, because I didn't have time. Did the squats with like, no rest and still not time to try the 63s :(

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[B][U]March 14[/U][/B]
1/2 mile warm-up jog
For time:
Run 1 mile (treadmill at 1%, 7:07)
100 Sit-ups (unanchored, hands touch ground behind head and touch feet)
100 Back extensions (hands behind head, full range of motion)
Run 1 mile (6:57)
[B]20:06[/B]
1/2 mile warm down jog
Shoulder Press: 10x45#, 3x110#, 3x130#, 4x145#
DH Pull-Ups: 5, 5, 10

Dang it!! 7 seconds too slow! My i-pod ear buds fell out twice and got tangled up during back extensions and that turned out to be the difference. I also went out too slow in the first half-mile in order to warm up a bit more. Oh well, I'll get this next time. Did the reps 40/20/20/20.