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Guys, thanks for the warm welcome back. Have we lost all the ladies from the thread? Are they taking up residence in some other thread?

Static and dynamic warm ups. Forearm rehab w. light dumbell.

Strength: Not timed
Shoulder press: 5X135, 3X165, 1X185
Negatives: 3X2: 135.

1/2 Cindy: AMRAP 10 minutes: 5 Pull ups, 10 Push Ups, 15 Air Squats:
9R+5 PU+10PU+4 Air Squats. Very hard. #thatwasgr8. :D

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THURSDAY– OCTOBER 3, 2013

Olympic

Heavy Snatch- 15 Minutes To Find a 2 Rep Max

Then 2 x 3 @ 85%. Had to stop at 145... My elbow tendinitis was flaring bad!

WOD

For Time: 18:09:pepper: ( in your face all you young punks who can out run me :D)

“RODO”
100 Reps- Push Ups / KB Swings 55lbs

Rest 2 Min

75 Reps- Pull Ups / Leg Raises

Rest 2 Min

50 Thrusters @ 95

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Glad to have you back Pat!! Nice job on Cindy and the presses!!

Michael, I LOVE it when us old guys give the youngsters a run for their money!! :D Way to crush RODO!!

[B]WU: (@ Base Globo)[/B]
500m row
.1111111mi walk
100 SUs
10 Push ups
5 Burpees (Yay! Burpees!!)
10 Air Squats
10 Sit Ups
10 DU/Attempts
10 single leg 12" box Jumps (5 each leg)

[B]WOD:[/B]
For time:
50 Pull-ups
400m Run
21 Thrusters (95, 65#) 70#
800m Run
21 Thrusters (95, 65#) 70#
400m Run
50 Pull-ups (Jumping)

26:26

[I]This was a slog! The pull ups took me ~6+ min to complete. The 1st 21 Thrusters, I did in subsets of 7. The last half of the WOD was tougher and I decided to do Jumping Pull Ups during the last run because I could FEEL my shoulder talking to me! I've got to do MORE mobility work!![/I]

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Back online after a couple weeks. While "away," climbed Quandary Peak (14,127'), did the Mickelson Trail Trek in South Dakota, some business travel and kept working out.

9/30-10/3 Wendler 3+ Week
Shoulder press 135 X1 :mad:
Deadlift 155 X12
Bench 165 X6

10/4
WU: Straddle hops, pull-ups, back mobility, back squats 45 X10/ 65, 80 X5/ 100 X3
Lift:
Back squat 115, 130 X3/ 145 X7
Shoulder press 105, 120 X3/ 135 X3 (a redo of Monday's failed lift)
Assist:
Squats 80 X3X10
Clean and jerk 75, 85, 95 X6

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Friday October 4, 2013 (Is it really October already??)

15 minutes warmup to do snatches and C&J

Every Two Minutes For ten Minutes
Do 2 snatches at 90% of your 1RM
5 minute rest
Do 2 C&J at 90% of your 1RM

I wasn't sure what my 1RM would be today, so I did the first 6 snatches at 135, did the next 2 at 145, and did the final 2 at 155. I did them all as split snatches. Felt like I might have been able to go heavier, which means I was probably at the appropriate 90%. Same with the C&J, so I did the first 6 at 205, the next 2 at 215, and the final 2 at 225. Did them all with power cleans. The clean is what is limiting my 1RM on C&J.

Metcon
3 rounds, for time
row 500m
12 burpees
21 box jumps (12", and I actually jumped, see blog post)
16:41.

[url]http://jtkalnaynovels.wordpress.com/2013/10/04/dear-crossfit-box-jumps-and-step-ups-are-different-exercises/[/url]

I am nearly catatonic at this moment, and I already had a nap...

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Saturday October 5, 2013

Really didn't have it today.
Sometimes the Shed 'o Pain should be titled the Shed o' #*$* Pain...

Deadlifts to 440 (failed twice at 440, which is well below my PR)

Karen Rx 13:22 (this was a mental exercise today)
To be honest, there were probably 30 no reps in the 150 tosses...
Improving my squats, especially front squats, really helped with Karen.
But it's the heart and lungs that gave out today.
At least my mind didn't quit today...
Which was a concern, b/c I was unable to complete Karen in the Open last year and it's been bugging me ever since. By way of comparison, once did Karen in 4:32 (before hip replacement).

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Dear Karen,

Why have you forsaken me?

[url]http://jtkalnaynovels.wordpress.com/2013/10/05/dear-karen/[/url]

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[QUOTE=JT Kalnay;1199218]Dear Karen,

Why have you forsaken me?

[url]http://jtkalnaynovels.wordpress.com/2013/10/05/dear-karen/[/url][/QUOTE]

JT - I love it! You had me howling.

10/5

WU:
Back mobility; 1 mile dog walk; 2 min on bike training stand
Workout:
3 RFT
5:00 intervals on bike
24 box jumps (18") box
23:58 (had to change in and out of bike cleats each round)
Cash Out:
Shoulder mobility; Overhead squats 45# 10, 5 reps/ 65# 3 reps; Front squats 45 X10/ 65# X2X10

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Bill and JT it does seem that we sometimes hit wall in some of the WOD's and we get stuck with panting,straining to get control of breathing, and for me slowing my heart rate down. At an elite level, such WOD's would be completed without a break. For me this is just another form of scaling .

Like today's WOD. "DT"
5 rft: 155 # of 12 DL, 9 power cleans, 6 push press. Took this one with 135#. First round in one minute. Then reality set in. Finished in 14:35.

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SATURDAY– OCTOBER 5, 2013

Strength
Back Squat
6 x 6 Progressive Load- Last Set @ 80%. 315

WOD
“19 Strong”

19 Min AMRAP:
19- Push Jerk @115
19- Burpees
19- SDLHP
19- Dubs

FRIDAY– OCTOBER 4, 2013

WOD
5 Rounds For Time:

400 Meter Run

20 x Dubs / 60 Singles

10 x T2B