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[QUOTE]Deadlift 1-1-1-1-1-1-1

W/U 135 multiple reps
225 x 5
315
405
450 PR
455 PR
460 F, F[/QUOTE]
geez louise!! nice deadlifting.
monsters, all of you

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[QUOTE=Alden Hingle;1053502]Bill - Sooner or later, they do. Just takes a while...
[/QUOTE]Alden, thanks for the encouragement. My wife likes to quote from Finding Nemo... "just keep swimming..."

[QUOTE=Deb Borbone;1053509]geez louise!! nice deadlifting.
monsters, all of you[/QUOTE]

Thanks Deb, from you that is a real compliment. I have marveled at your ability on the olympic lifts... I hope to get there some day.

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Nice work on the double unders Alden!
4/17
Du
Burpees 10 15 15 15 15 15 15
mixed in reverse hypers on 3rd set burpees 3x12
GHD situps betweeen last 2 sets Burpees 2x12 GHD

WOD 4 rounds
15 O/H squats rx at 95 scaled to 75 after 1st set
15 pushup
run 200m
Very sad WOD

4/18
push press 1@ 135 155 175 F@185
seated DB press @ 40 ea 6x3
KB hang cleans 2x2 @ 80 2x2 @ 96
Shrugs 10 @ 135 3x10 @ 185

13:00 AMRAP
30 DU
10 55# KB
15 AB mat situps
7 burpees

4 rounds 30 10 2

Time to take at least 1 day rest
m/57/180

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yes nice Deads Bill

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Nice Work everyone!!

[QUOTE=John Burch;1053624]yes nice Deads Bill[/QUOTE] Ditto!!

Cliff-Sorry about you run in the rain!! Yuck!!

[B]WU:[/B]
[QUOTE]..can't post without mentioning the warmup of trying to circle the pull up aparatus without dropping off the bar. Had to drop twice, but once was more because of hand pain on the cold bar than grip failure. Getting around the horizontal supports and moving up to higher bar was a little bit of a challenge...[/QUOTE] [I]Claw!! GOOD GRAVEY!!! I tried that & couldn't move much at all!! You da man!![/I]

2 rounds:
10 C2B (Scaled to as high as I could get Pull Ups)
10 Turkish Get ups
10 GHD sit ups
10 Push Ups

[B]WOD:[/B]
“Jerry”

For time:
Run 1 mile
Row 2K
Run 1 mile

31:04

[I]Was the last one done for the run. Lost time trying to get to the rowers & one of the strap was broke. But I was able to keep a steady pace & made up some time. The 1st ~250m of the last mile was like I had no hamstrings! Timed runs are becoming a goat, but while I was slow, I wasn't that much slower than the other scores on the white board.[/I]

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@ Cliff - Good luck to van city....do or die, odds are against a sweep; #1 seed, geez louise! 9-3 now - flyers look like deer in headlights! not a great night for the goalies, my son coulda stopped a lot of those ;)

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Good evening friends!
Nice work everyone! Some awesome PR's!


Haven't posted for a while, my last week was spent "driving Miss Daisey" (actually my sweet mother in law) back to the other end of the state and then back on Sunday in time to get in a 16mile bike ride that included 2000 ft of elevation ( dang i was tight from sitting)

Monday (all excited to get back into the box and hit it hard I managed to get my enthusiasm Ahead of my ability and while attempting to do the Posted WOD Rx (30") box jumps, I failed to clear the top on my second jump and fell straight back onto the floor landing (luckily) evevenly on my butt without hitting my head! I bruised my pelvis like getting kicked by a horse and could hardly sit till today--
Needless to say I sat on a lot of ice and ate a lot of Advil the last 48 hours!

Tomorrow I will start again (humbled) and prepared to scale "when necessary"

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great work everone.

great dead lifts bill

deb...vancouver pulled one out and boy are the broad street bullies back. what a game:confused:

high pin front squat

8-8-8-8-8

165-185-205-215-225

then 5x5 perside bulgarian split squat

2 sets with 12 kg kb each side
3 sets with 16 kg kb each side

our coach just got back from 10 days off. we were chatting during the warm up and he asked me when the last time i weighed myself was and or what my weight was. i told him i have been holding steady for 6 weeks at about 225-228. i asked him why and he said "looks like you have are leaning out" :pepper:

i guess the no booze since super bowl might be working :)

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Just so you know: I'm living vicariously through all of you and I can't wait to be cleared for upper body work again. My lower body routine is getting a bit boring.

Cliff - Congrats on the leaning out. I guess tequila and good Scotch aren't Paleo...

Bill - Nice deadlifts! My goal is to hit 300X5 so I have an excuse to buy more plates. :)

Thanks for the encouragement on the DUs. "Just keep swimming" is a good description!

Tim - Sorry to hear about the fall. Hope you recover quickly.

4/19
Warmup: Mobility WOD warmup

Workout: Griff
2 RFT - Run 800m, run 400m backwards
15:16

Cashout: Squats, hip mobility

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4/19 WOD

1 Round for Reps
Max Front Squats (135#/95#) = 18
2 Minutes Rest
Max Front Squats (115#/75#) = 20
2 Minutes Rest
Max Front Squats (95#/65#) = 25

Total: 63. Nice to do lots of concentrated work on front squat. On the first set at 135# my left fingers slipped off the bar completely so that I did the last rep or two with the bar fully on my left shoulder/pectoral muscle. By the last set it finally clicked that keeping my chest up would help keep the pressure off my quads.

Max reps medium weight squats are more of a head game than I thought going in. If I had been chasing somebody I could have probably gotten another rep or two at each weight. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/6947347188/[/url]

Claw