Re: The Barn
 

20 routes on climbing wall: Red, Blue and Dyno#2 IC.
55:00

23 pull-ups (100 pull-up challenge)
23 Dips

Re: The Barn
 

Warmup#3: 3 rounds of:
1st= 20 Air Squats, 2nd=work on dbl unders, 3rd=20 assisted one-legged squat:16”chair
1st=10 Towel Pull-ups, 2nd=10 knees to elbows, 3rd=5 Wall Climbs
1st=5 bench Press115 lb, 2nd=5 bench Press120 lb, 3rd=5 bench Press125 lb.
1st=5 Shoulder press, 65lb.,2nd=5 split jerk, 75lb.,3rd 5 Thruster, 65lb.
1st= 5 Deadlift, 115 lb., 2nd= 5 push press, 75lb., 3rd 5 cleans, 65lbs.

AMRAP in 15 minutes of:
15 [B]try to get [/B]chest to bar pull-ups
30 sec. Ring L-sit hold (wasn't quite a L) 3 rounds

24 pull-ups (100 pull-up challenge)
24 dips

Re: The Barn
 

25 pull-ups (100 pull-up challenge)
25 dips

Clean & Jerk
75-85-95-105-115-115-115
Tried 3 attempts at 120-not today.

Re: The Barn
 

Nice job on the clean and jerk. Are you doing the full squat clean or more of a power clean? I can't do a full squat clean. I feel like my body just doesn't bend that way. Probably a flexibility issue. Keep up the good work!

Re: The Barn
 

Crossfit Youngstown

Girls Gone Wild
75lb. Clean & Jerk, 10 reps
Double Unders, 50 reps
Sit-ups, 50 reps
45 lb. Thruster, 21 reps
Pull-ups, 21 reps
75lb. Clean & Jerk, 10 reps 14:27

26 pull-ups (100 pull-up challenge)
26 dips

[B]Tim:[/B]We did Clean and Jerk today. Joe taught about a quarter squat. He said I was squating to far, I had to correct. One of the Crossfit videos shows a full squat however. The only way I can get a full squat is to widen my legs during the "stomp" part of the clean, toes slightly out. I start with my feet about shoulder width apart and widen them by 6" or more for each foot. I can get a good squat sometimes using that method. Hope that helps.
Funny related story-See workout 2/3/11 (I should have called them "Cleans" not "power cleans"). On one attempt it spit me out like Anal Clenching Adventures at the New. We were doing a full squat on these. While sliding across the floor on my butt, I thought about that climb.

Re: The Barn
 

Warmup #1: 3 rounds of:
140 Single Unders (1st round only), work on dbl unders next 2 rounds
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups; 1 set toes to wall, unassisted. 2 sets heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb
[B]Note: Did 3 double unders in a row for the first time.[/B]

WOD from 2/14 modified: 5 rounds of:
5 Deadlifts, 5 Cleans, 5 Push Presses, 5 Squats
75-80-85-90-95

26 pull-ups (100 pull-up challenge) 26 dips

Re: The Barn
 

Warmup#2: 3 rounds of: [B]Modified[/B]
2nd= 10 Box Jumps, 20”, 3rd=10 Box Jumps,24”
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.

Annie
50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups w/AbMat 21:04

[B]On 8/13/10 I did a modified version:Annie(modified)
50-40-30-20-10 sit-ups,alternating with:
100 each single unders, alt. footstep, jump3 explode(1 minute),single unders, alt. footsteps 12:50[/B]
Was able to the workout w/o modification (it took longer, however). Measureable improvement!

28 pull-ups (100 pull-up challenge) 28 dips

Note:yesterday should have been 27 pull-ups-copied and paste but forgot to change the number.

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Friday: rest

Saturday:
20 routes on climbing wall:Blue and Dyno#2 IC. 55:00
Wore a purple Mytho on my right foot, a brown one on the left. I need shoes!

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Sunday: Rest

Monday:
29 Pull-ups 29 Dips

5 rounds for time of:
[B]35[/B] lb. weight overhead walking lunges, 50'
21 Burpees 31:58

Re: The Barn
 

Crossfit Youngstown

Warm-up; jump rope, arm swings, leg swings, lunges

Back Squat:
Got to 195, PR from 130

5 rounds for time of:
90lb. Front Squat, 5 reps
Pull-ups, 10 reps 9:04