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[B]01.22.2010-Friday[/B]

Warmup:
Row 500, shoulder mobility, squats, situps, back ext., pushups et al

[B]WOD[/B]
5 rounds for time of:
7 hang squat clean thrusters - 135# (85#)
35 box jumps - 20" box
4 rounds, my first DNF!! Back spasm! I think b/c of fatigue from yesterday's deads, & the combo of these exercises plus the old back injury. Disappointed, but very thankful it wasnt worse.

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Jeff K thanks for the post on form.

Did the 101022 workout after squats, OH Squats w. light bar, shoulder mobility work, sit ups, back ext, push ups, dips, pull ups.

3RFT: 50 double unders, 50 back ext. Did subs of 150 singles for each round. Completed in 10:15.

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WOS Stretch GHD situps pullups pushups walking lunge

Snatch work 95 115 135 very poor form A 135

WOD 5 rounds
5 ring dips
5 O/H squats @ 75
4:19

m/55/180 CrossFit Chesterton

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[B]Jeff[/B]
Yeah, the whole deck as fast as you can.

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1/22/10: REST

1/23/10:

WARMUP—
1/2 mile run
10 Bench Press (135)
10 Pullups (band)

WOD—

"Lynne"
5 rounds, as many reps as possible
Bodyweight Bench Press
Pullups

(Since it's a benchmark, I did it as RX'ed: 205 BP, and dead-hang, unassisted pullups, rested between sets)

5/4, 5/4, 5/3, 4/3, 3/2 TOTAL=39

CASH-OUT—

25 plyometric squats w/30 lb. bar on back

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Saturday 1/23/10

Deadlifts 1-1-1 225, 275, 315 (PR)

Team WOD

In teams of 2 complete:

-150 Kettlebell Swings
-225 DB Push Press 35/20
-300 Situps

Me and another of the "Old Guys" (46) in our affiliate went at vs a couple of the "Young Guys". We (25:20) didn't beat them (23:50) but considering our combined age was about twice as theirs I think we did ok. In fact, I am only a few weeks away from being the combined age of the Young Guys. I'd call that a win.

Jeff

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warmup and stretching

wod - db swings, suitcase squats, bench press, 5 rounds 10 reps (55,60,65,70,75lbs squats and db swings) 135 lb on bench press
did not time

25 min. on bike

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CFC WU+ snatch and front squat work

Team WOD
DU 1000 total I did singles @ 60 or 75 each set
DL 5000# total we used 25
100 K2E
150 HSC 35# KB each hand
row 5000m
a great workout at over 60:00 for each team

m/55/180 CrossFit Chesterton

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255# on the Dead lifts ooops

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1/24/10:

WARMUP:

Bike
25 k-bell swings (53 lb)
20 PVC rollovers
10 OHS with 30 lb. bar

WOD:

"Jeremy" (scaled for both ability and rain outside!)
5 rounds for time:
:90 bike (max. intensity)
10 OHS (75 lbs.)

11:25

I was pretty happy with my performance on the OHS, basically banged them out and got fairly deep on them. Good for me, considering I could barely do 2-3 at 75 a couple of months ago. Good workout, I was pretty gassed and sweated afterward.