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09.17.13
Wendler 5/3/1
Month 8/Week 1
Shoulder Press Day

WARMUP
Shoulder and Behind Neck Presses w/Oly Bar
Rollovers w/PVC

SHOULDER PRESS
5x95
5x115
6x130

ACCESSORY
Overhead Walk
2x70 yards w/35 lb k-bells
Incline leg raises

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Nice work gus!!

[B]At base Globo:
WU:[/B]

.44444444mi run
100 SUs
15 Push Ups
10 Hip openers (each leg)
10 Hip closers (each leg)
15 Sit Ups
10 air squats
10 DU attempts

[B]WOD:[/B]
Front Squat: 1X5@60%, 1X5@65%, 2X5@70%
135#, 150#, 160#

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great work as usuall all!!!

last nite

1 RM saftey squat bar 360lbs

4 rounds

50 banded good mornings green band
25 hollow rocks
all done unbroken

were susposed to add in sumo deadlifts but my ankle was feeling a bit wonky after the squats so errd on the side of caution and did not do them

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GREAT WORK EVERYBODY!!

09.18.13
Wendler 5/3/1
Month 8/Week 1
Dead Lift Day


WARMUP
K-bell Swings
Suitcase Deads
53#

DL
5x225
5x255
6x295

ACCESSORY METCON
Lunges
Incline Situps
Horizontal Rows

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Tuesday sept 17

Dead Lifts- Progressive Warmup 4-5 Sets x 3

Then 8 x 3 @ 275 – Every 30 Seconds

WOD

“Anish”. RIP brother

15 Minute AMRAP:

Wall Balls x 10

KB Swings x 20 @ 55

Dubs x 40 / Singles x 120



WEDNESDAY– SEPTEMBER 18, 2013

Strength

Bench Press Reps- 4 x 5 Progressive Load to 65%- Then 1 x 5 @ 70%... 295

WOD
12 Minute EMOM

Even- Bear Crawls

Odd- Burpees

I can't say how many times I face planted.... This was cruel after doing heavy bench press

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Awesome work guys!!

[B]WU:[/B]
PVC Pass Throughs

[B]WOD:[/B]
25 Thrusters (95, 65#)
25 Toes to Bar
25 Box Jumps (24, 20″”)
25 Toes to Bar
25 Thrusters (95, 65#)

Scaled 65#

12:06

[I]Broke the rounds into subsets of 5. That didn't work for the 2nd set of TTBs! Going into it, the folks from the early class told me I'd like it! It wasn't a bad one![/I]

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Wednesday September 18, 2013

At a road-globo, where nothing good ever happens...
Goblet squat, burpees, planks, air squats, box ups, burpees, kipping pullups.

[url]http://jtkalnaynovels.wordpress.com/2013/09/18/dear-crossfit-will-i-ever-learn/[/url]

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wow is all i can say of some people JT. sure glad i don't have to travel and live in a small town.

last nite

3 rounds rowing for total meters
30 seconds 100%
30 seconds 50%
30 seconds 100%
30 seconds 50%
30 seconds 100%
30 seconds 50%
3 minute rest

2473 meters

then

3 x12 1/2 ghd sit up with 25lb dbell

then 3 x 20 1/2 ghd situp no weight

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THURSDAY– SEPTEMBER 19, 2013

Olympic

Snatch- 4-5 Warmup Sets to 60% Then

8 x 3 @ 135

WOD

“Elizabeth”

21-15-9 8:30

Cleans @ 135

Ring Dips

First time I ever did this WOD... thought 8:30 Rx was pretty respectable... My sore shoulders really slowed me down... Normally I can string 21 ring dips no problem but I am so sore from this weeks training I had to do in groups of 5... By the time I was done I was finally warmed up lol

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JT - [QUOTE]From now on it’ll be burpees ... in the hotel room...[/QUOTE] ONLY on the ground floor!! (Trust me! I found out the hard way!! :rofl:)

Cliff - Nice Rowing WOD! I'll have to remember to try it!!

Michael - Total beast mode on Elizabeth!! She's been real nasty to me!!:D

[B]WU:[/B]
100 SUs
15 Push Ups
15 AbMat Sit Ups

[B]WOD:[/B]
5×3 Press Triplet (Strict, Push, Jerk)
45#, 75#, 105#, 125#(f),115#, 115#

10x100m Sprints
10-1 HRPU afer each round
(100m Sprint, 10 HRPU, 100m Sprint, 9 HRPU, etc)

8:21

[I]I felt my shoulder on the Strict Press. Doing 135 or 145 would have been nice!
Did the sprints and HRPUs outside in the rain!!! Nothing like getting your chest on a wet ground.[/I]