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Nice work, Claw!

9/4
Row 1000m; 1 mi dog walk; pull-ups; bench 45 X10/ 70, 90, 105 X5
Lift:
Bench 125, 140 X3/ 160 X7
Assist:
Pushups X2X10; DB rows 50 X2X10

My sciatica flared up last night and continued this morning. Could not find a comfortable place for my left foot during the bench and the pushups were really unpleasant. Looking forward to tomorrow's rest day.

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WEDNESDAY– SEPTEMBER 4, 2013

Olympic

Power Snatch- 3-4 Warm ups- 1 x 4 @ 80%

Power Clean & Jerk- 3-4 Warm ups- 1 x 4 @ 80%

WOD

12 Minute AMRAP @ 55 10 rounds +3 swings

KB Swings x 12

KB Rows x 8 (4 per arm)

KB Press x 4 (2 per arm)

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Way to go guys!

[B]WU:
at Base Globo[/B]

.5555556mi run
2 min on Jacobs Ladder
10 Leg swings (both legs, both directions)
10 Air squats
10 Hip openers (Both hips)
10 sit ups

[B]WOD:[/B]
500m Row
250 Double unders [I](750 Single Unders)[/I]
100 HR Push ups
50 KBS (70, 53#)
25 Pull ups

23:49

[I]Got the row done in 2:06, Finished the SUs @ 10:30. :yikes: That was SLOW! Push Ups were done @ 17+. Did the KBSs @ 21+. Got the Pull ups done in subsets of 3 then 2 then 1. My arms are tiered[/I]

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sounds like quite the run claw.....hope all is better now....

tuesday at the box

1 RM football bench bar 2 sets of black chains 140lbs

2 x 20 dbell press 30lbs

100 unbroken incline pushup (got 42 before my shoulder let me know to stop)

12-12-12 bench pull ups (lying on elevated bench pull bar to chest)

95-105-135

last nite at the box was a bit of a weird one.

take your 2,000 m. row time and add 9 minutes. then row 500m, 3 minute break and repeat 4 times. try to get exactly to your time of 2,000m row plus the breaks. was within 5 seconds.

then 3 rounds

1 minute ghd plank hold (clock stopped when a break was taken)
1 minute ghd plank hold L/R side (clock stopped when a break was taken)
30 toes to wall

woke up this morning feeling like a truck ran me over and then backed up and did it again. have not felt this way after a workout in a while.....

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THURSDAY– SEPTEMBER 5, 2013

Strength

Heavy Floor Press- 8-6-4 then 5 x 2 @ 80%
Got up to 315 for 4 reps and my shoulder started bugging me.... I thought it was my set-up, but coach said because I'm doing them so strict and its only the top 1/2 of the movement and I'm so strong deep in the whole that momentum carries the bar to the top.... Never thought of it that way, good thing we do floor presses every 3rd or 4th week

WOD

8 Rounds:

5-10-5 Sprint Shuttles

Two times

Rest 1:2

100 heavy sledgehammer twisting V-ups. :yikes:

20 toes to rings

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08.30.13
Wendler 5/3/1
Month 7/Week 2
Squat Day


WARMUP
OHS w/Oly Bar

SQUAT
3x205
3x235
5x265

ACCESSORY
20 30" Box Jumps
Janda Crunches


09.03.13
Wendler 5/3/1
Month 7/Week 3
Standing Press Day


WARMUP
Front and Behind Neck presses w/Oly Bar
Rollovers

STANDING PRESS
5x105
3x120
5x135

ACCESSORY
Overhead Walk (35# dumbells each hand) x70 yds
Overhead Walk (30# dumbells each hand) x70 yds
Incline Leg Raises




09.03.13
Wendler 5/3/1
Month 7/Week 3
Dead Lift Day


WARMUP
Swings
Suitcase DL's
53# k-bell

DEAD LIFT
5x265
3x295
3x325

ACCESSORY
Lunges
Incline Situps
Horizontal Rows

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Tuesday, Wednesday, Thursday 9/3-5

Supporting The Long Walk To Sanity
Walked 26+ miles (and got in a few pullups)
[url]http://jtkalnaynovels.wordpress.com/2013/09/05/dear-crossfit-ptsd-and-the-long-walk-to-sanity/[/url][url]

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9/5 WOD
Skill Session: 10:00 free handstand practice
+
For Quality:
40 Medball Cleans
30 Tall Box Jumps (step down)
20 Shoulder Taps
10 Ring Muscle Ups
3:00 Plank Hold

This was a good WOD to come back to after three days of rest, no pressure for time or weight, just form.

Handstands slowly slowly coming along, but mostly my time aloft is due to the momentum of up and down, not really holding while inverted much.

Medball cleans with 20# ball and sets of 10, box jumps to 30" box. I needed a small 12" box to step down to. I was not able to manage any shoulder taps but I have about 20 attempts. Similarly, I was not able to accomplish any muscle ups this morning after a few attempts so I switched to skin the cat’s.

Did 3:00 plank hold on hands and toes without a break. Left a big pile of sweat under myself that looked suspiciously like I peed myself. Great to be back!

Claw

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Great job guys!!

[B](At the Base Globo)
WU:[/B]
.333333mi run
2 min on Jacobs Ladder
100 SUs
10 Air squats
10 Push Ups
10 Leg swings (both legs, both directions)
10 DUs/Attempts

[B]WOD:[/B]
Back Squat
1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%

180#, 195#, 210#, 225#

3 RFT of the AJ Complex:
20 Hip Ext GHD
20 TTB
20 Back Ext GHD
20 GHD Situps

15:27

[I] Backsquats went easy, which was good since I clipped my left knee twice on Tuesday with the 135# Squat Cleans and the knee swelled a little bit. The squats went well.
(AJ is a Beasty Firebreather!) Hadn't been on the GHD for a WOD in a while. Turned out that the TTBs were the choke point in the rounds. I just couldn't hang on for more than 5 reps! Also, the GHD sit ups were hard.
One of my buddies said I sounded like a "raging Viking" with my grunts! :D[/I]

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When your coach greats you " welcome to the worst 15 min of your life) you may be in trouble!!! Lol

FRIDAY– SEPTEMBER 6, 2013

Olympic

Snatch Reps- 4 x 3 Warmup Sets to 70% – Then 3 x 3 @ 70%

WOD

15 Minute AMRAP:

@135 lbs unbroken or scale down

Dead Lift x 2

Bent Rows x 2

Power Clean x 2

Strict Press x 2

Push Press x 2

Jerk x 2

Dubs x 20



Actually wasn't that bad, got in 9 full rounds at Rx.... Never would have though a year ago that jumping rope would be my rest/recovery between rounds!!!