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[B]01.15.2010-Friday[/B]

[B]Warmup: [/B]
Row, squats, situps, shoulder circles, dislocates, back ext.

[B]WOD[/B]
5 rounds for time of:
10 power cleans - 135# (85#)
50 double unders

Rx 16:17
[I]Gotta agree with 'the Claw' (backsquats fear him!;) nice pic) and John Burch - the double unders!! I miss more the tireder I get. It was American Idol the whole time - "looking like a fool with your pants on the ground"; my pants kept falling down! :yikes: Some guys did this in under 10 mins. We had a choice to do the DU's or sub 30 20" box jumps or rowing 30 cals. Id rather the DU, not a good box jumper - I can't go fast & have to reload with every jump.[/I]

[B]Day 12 Burpee/Double Under Challenge, so 12 burpees.[/B]

I can't train today have to work, missing a good one, darn!
21-15-9 power snatch 95#/65#, wallball 20/16#, ring dips - snatch and ring dips are big goats.

woohoo [B]John W![/B] :highfive:

Nice work [B]Terry[/B]; Ive check your blog a few times but not been in a while; geez are you strong! Are you going to your sectional/regionals?? Im trying 5/3/1 squat & deadlift starting this week, see if I can handle it w/CF. There's a guy at a nearby gym (strongisland?) that is going to program a 5/3/1 cycle starting this week or next, it'll be interesting to watch how he does it. Great weekend to all!

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[QUOTE=Deb Borbone;725346]

woohoo [B]John W![/B] :highfive:

Nice work [B]Terry[/B][/QUOTE]

+1

Terry, having done Sumo Deads last week, all I can say is: that's impressive, man.

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1/16/10 Home Page WOD

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

44/16
44/16
39/21
41/19
30/25 F
30/30

All right columns were pushups or push presses (75 lbs.)

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Terry -- I went dizzy such just reading your workout!! I'm gonna have to go lay down for a minute or two.

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Terry Your a mean motorscooter
CFC WU and Du work

WOD 5 Rounds of
6 35# KB snatch each hand
6 24" Box jump
12 GHD situps
9:59

push jerk work

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First phase our affiliate challenge.

"DT"

So as not to crush everyone, Mark decided to scale it at 65% your ME clean. My last Power Clean was 185, so I worked out with 120#

Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

I asked about the order and one of coaches responded that there is some strategy involved "Do 6 DL's...." Anyway, I misinterpreted that to mean I could do 6DL, 3 HPC, then 6 sets of 1 DL, 1 HPC, 1 PJ. Nope. :shrug:

Surprised nobody noticed it. My time ended up being 10:07. So to be on the same with everyone else I'm going to redo it either Monday or next week in the right sequence. The challenge is scored by best time and most improved.

It will be interesting to see my time in the correct order.

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Rest day for me. Loving the workouts at the new affiliate, but a rest day was much needed.

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Terry, great work on the SDLHP. Just incredible. If I hadn't been thru such a long stint of physical therapy and even now working thru some issues, I'd be chasing the heavy weights. However, I'm really tired of carrying one limit or another. So for the next few months, my focus will be to just do each workout with as full a range of motion as possible and pay less attention to the numbers.

Today's workout was 12 minutes of work: count # squats for 1 minute and subtract that total from 60. During next minute do that #pull ups. Repeat squats and do subtraction for #push up. Do for 6 X 1 minute squats, altering pull ups and push ups.

Did this one from home, warm up on recumbant cycle for 30 minutes. Attached rings to outside balconey for pull ups.

Stats were for each round were: (1) 52-8, (2) 50-10, (3) 55-5, (4) 50-10, (5) 50-10, (6) 45-15.

302 squats, 28 Pull Ups, 35 Push ups. Squats were just above parallel.

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1/16/09
AM- Walk 1 mile (w/cane)- 24:25
KB exercises (25# KB)
1 arm clean and press- 5x10 R/L (Dead hang, no swing)
1 arm snatch - 5x10 R/L
1 arm swing - 5x10 R/L

PM
Row 2500m - 11:16.7
xbike 30 min - 7.4 miles
ROM exercises (PT)

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[QUOTE=Pat Quigley;725593]

Today's workout was 12 minutes of work: count # squats for 1 minute and subtract that total from 60. During next minute do that #pull ups. Repeat squats and do subtraction for #push up. Do for 6 X 1 minute squats, altering pull ups and push ups.

Did this one from home, warm up on recumbant cycle for 30 minutes. Attached rings to outside balconey for pull ups.

Stats were for each round were: (1) 52-8, (2) 50-10, (3) 55-5, (4) 50-10, (5) 50-10, (6) 45-15.

302 squats, 28 Pull Ups, 35 Push ups. Squats were just above parallel.[/QUOTE]

Pat, I like that idea. If you slack off on the first one, you have to do more of the second. I'm out of town a decent amount, that would be a good Travel WOD.

Today, Quasi Rest Day

30min Mindless Cardio on the elliptical in the basement
100 squats, 50 situps, 25 pushups.