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Today's WOD:

“Linda” Remixed!

For Time:

10-9-8-7-6-5-4-3-2-1

Dead Lift @ Body Weight. 225

Bench Press @ Body Weight. 225

Cleans @ 3/4 Body Weight 155

20 min 34 sec

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[QUOTE=Michael Pollak;1173627]Thanks William! :thanx:

Slight hamstring strain so I decided to just do a light airdyne ride and stretch.... Hopefully will be able to hit it tomorrow ....[/QUOTE]

[B]Michael,

First, welcome.

Second . . . Old guys gotta watch the hammies when sprinting. Gotta warm up then stretch a bit first!

Ice it then ease back in.[/B]

06.22.13
Wendler 5/3/1
Month 5/Week 1
Shoulder Press Day (this is the first month I've worked these in, starting with a 135 1RM)

WARMUP
Pushups
PVC Rollovers

SHOULDER PRESS
5x85
5x100
7x115

ACCESSORY
Overhead walks/(2) 35 lb k-bells,
70 yards x2
Janda Crunches

@the Dam
Stairs
1x120 Walk
1x120 80% ME Run
Uphill Sprints
1x65 yards
1x45 yards
Stairs
1x120 Walk

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:thanx: John J!!!

I've been icing and using compression.... Over the hump.....Had no prob with my dead lifts or cleans today so I consider myself lucky

Trust me, next time I sprint, I will warm up really well!

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welcome michael

finished tough mudder yesterday. have the usual expected aches and pains today. 19 k.m. and 19 obstacles.

the last thing my coaches said to me friday was "imagine us standing behind you at each obstacle and ask your self what would we recomend?"

it worked as i avoided any of ones that involved overhead movements. i did manage to go down hard on the bush crash portion however when part way down the hill i reached out to a tree for some balance assistance and the darn thing was fully rotted and it gave way. i did get a rousing cheer from the crowd however so it was worth it.

good team, lots of fun. will i do it next year??

time will tell.....

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@Cliff, nice job and nice discretion at the TM!

Sunday June 23, 2013

Nice 4 miler around the farm. 82F at the start, 90F at the end. The breeze helped keep the deer flies to a minimum (only caught 11).
[url]http://www.mapmyrun.com/workout/309704645?utm_campaign=share&utm_source=facebook&utm_content=232502779[/url]

Then 21-15-9
GTO 65#
Pushups
K2E

It was pretty hot in the barf barn.
So I went back and looked at a couple of the posts from January and February, when it was cold and dark. Yes it was hot today, but that's b/c the sun was SHINING!!!

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6/23

Great work, everyone.

Michael - Welcome to the group!

Got back yesterday from a 6 day motorcycle trip through southwestern CO with two other couples. Not much exercise during the week but loads of fun.

Bicycle ride - 24 miles; 1300' climbing; 2 flats. Can't remember the last time I had a flat.

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[QUOTE=Michael Pollak;1173775]:thanx: John J!!!

I've been icing and using compression.... Over the hump.....Had no prob with my dead lifts or cleans today so I consider myself lucky

Trust me, next time I sprint, I will warm up really well![/QUOTE]

As fate would have it, tweaked a hammie this AM, on my money set of deads.


06.23.13
OFF (well needed rest, Saturday's activities—new lift added to Wendler, sprints and stairs in the 91 degree heat— definitely rocked me)


06.24.13
Wendler 5/3/1
Month 5/week 1
Dead Lift Day

WARMUP
K-bell swings (53 lb)
Suitcase deads

DL
5x225
5x255
7x285

ACCESSORY
Bent Rows
Back Extensions
Incline Situps

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6/24 WOD
A. DB Split Squat, 31X2, 5 reps/leg, 4 sets, 2:00 rest
35-35-45-50

+
4 rounds for time:
20 Burpee Box Jumps (24/18") - Step Down
800m Run/800m Row/50cal Airdyne/150 Double Unders
rest 3:00
35+ mins.

Wow, what a cluster-eff this was. Started burpee box jumps slow, then did a header on Round 1, burpee 19 and got a nice little gash on my left shin. Each subsequent burpee box jump was slow and deliberate. Forgot my rope and went through six different ones until I found one where I could string double unders together. I think it took over 5 minutes to get my 150 double unders. Didn't finish until 10 minutes into 7 a.m. class. Even my photo of the whiteboard is a mess.

Happy birthday to Kaela!

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9126554201/[/url]

Claw

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Thanks for all the warm welcomes everyone!

Everything I do these days needs to be slow and deliberate :)

Sprinted today .... Well more like a fast jog, hammie is almost there..

Today's WOD:

Strength

Dynamic Bench- 8 x 3 @ 60% (Every 45 Secs)

Hang Clean & Jerk Reps (Position #2)- 7 x 3 – Last 4 Sets @ 70%

WOD
5 RFT:

100 Meter Sprint

Muscle Ups x 5

100 Meter Sprint

Hang Power Cleans x 5 @ 135/95

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6/24

WU:
Row 1000m
Shoulder press 60, 75 X5/ 90 X3
Lift:
105, 120 X3/ 135 X4
Assist:
Shoulder press 75 X3X10
Pull-ups 10, 7, 10

Was going to add KB swings at the end of the workout but my back did not cooperate. Yesterday's brush cutting and other "functional fitness" yard work after the bicycle ride tightened my back and it never really loosened up. I did about 10-15 swings before I decided to save myself from being dumb. ;)