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Classic chest workout: 3 sets flat, incline, decline bench, and flyes. Very weak on flat bench today. Shoulder very tight.

Back routine: 3 sets Sitting rows 720lbs, bent over rows 100 lb dumbells; close grip pull downs 240 lbs; band reverse flyes.

Snatches: First time really worked on Snatch form. Used bumper plates and stayed light at 75 lbs. Started really getting my hips into it and the bar started to fly up. First time doing snatches that I didnt aggravate my elbow. Plan: Hold off from using much more weight until I really get profficient. I will get this.

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in the heavy sleet/snow/rain

50 ring rows
400 m run
21 95lb zerker squat
800 m run
21 95 lb zerker squat
400 m run
50 ring rows

16:42

the hot shower i just got out of never felt better.

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[QUOTE]21 95 lb zerker squat[/QUOTE]
would love to see a video of these. Still can't figure out if this is supposed to be more like a good morning or a high bar ATA squat w/weight hanging from your forearm/elbows (Do you go down until your elbows touch your adductors? wide stance or like a snatch landing stance?)

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[QUOTE=John Scott Rezendes;1001128]...@Hoogsteden (I'll bet they called you "Hoogs" in high school) ...[/QUOTE]

[QUOTE=Jim Cordes;1001240]Love it! :D Since we're all high schooler's at heart, I think your new Crossfit nickname is hereby "Hoogs."

Claw[/QUOTE]

Heck! I've been called worse!!! :D

[B]WU:[/B]
300m run
10 PVC pass throughs
2 rounds:
10 Goblet squats
10 AbMat Sit ups
5 Burpees (Yay! Burpees!)
5 Pull Ups

[B]WOD:[/B]
2 Rounds:

15 Front Squats
20 Pull-ups
15 Push-Press
30 Back Extensions
15 Back Squats
*Use same bar for entire workout (115#)

17:43

[I]The bad part of the WOD was finishing the Back Squats & THEN having to go DIRECTLY into Front Squats. There were two athletes going Rx, myself & one of our firebreathers! We finished about the same time - last in the class. The extra 10 lbs, AKA, "Choosing the wrench" was awful!! ;)[/I]

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5 RFT:
29 DU’s
29 Abmat Sit ups
29 Squats
*
Instead of 29 DU's I did 87 SU's.

11:55

Afterwards we did a static overhead hold of a 45# bar. 4:25
It was interesting. Some strength but a lot of alignment.

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you nailed it deb with "w/weight hanging from your forearm/elbows" and then the classic squat position. except in my "special needs" situation with my shoulder my coach and a metal worker friend came up with a "harness" for me.

picture a metal frame that you can put your head through and then drape it over your shoulders and hanging down the front till around your belly button.

then off the front of the frame 3 sets of pins comming out to carry the bar. one real low one mid height and one almost at the top.

with these 3 pin placements it creates different stress on the body while doing squats. the one constant is it wants to pull the body forward the further down in the squat you go.

i have used this device for up to 305 lbs with a hi pin squat.

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[B]WU:[/B]
40ft Reverse Hurdler's stretch
20ft
Squat jumps with green band stretched pass throughs
Squat jumps

15 24" box side step ups (each side)
15 24" box single legged hops (each side)

Max weight 5 rep single leg step ups (45#-55#-65#(f) [I]Right knee is the weak one AKA Limiting factor![/I]

5 reps 165# Dead Lifts with blue & then green bands under feet & over bar. (Westside stuff)

[B]WOD:[/B]
7 rounds for max reps:

20 sec Deadlift (225#) – 40 sec rest
20 sec Box Jumps (24″) – 40 sec rest

77 reps
[I]Averaged about 5-6 reps for each 1/2 round! 20 sec is fast especially during the last round![/I]

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That's very good [B]Cliff.[/B] Not sure I could handle that, a big problem for me is staying tight & upright in the back.


[B]
11_3_11 Thursday[/B]
kinda warmup, stretch
[B]
GPP[/B]
Row 500, 1:50.....(i woulda had 1:46-48 if I'd paid more attention to my form, too much back pull not enough leg)
5 Rounds
10 weighted side lunge
10 weighted wood chops
10 weighted russian twists
[B]Snatch Lift Off[/B]
37kg/5
42kg/4
47kg/3 (2)
52kg/2 (2)
57kg/2 (2)[B]
Snatch Grip Jump From Hang Above Knee[/B]
30kg/4 (3)
[B]Snatch Pull[/B]
52kg/2 (3)
[B]Backsquat[/B]
40kg/3
50kg/3
55kg/2 (2)
60kg (3) all bounce
65kg (f,1) bounce - difficult but managed it.
60kg (3) all bounce (what the hell happened, these seemed EASY; maybe b/c no full lifts?)

I trained tonite with a new student, a crossfitter - young, got an ideal bodytype for weightlifting, can f+b squat 200# already, she was a natural. I think Nick will have her snatching BIG weight in no time, be fun to get to watch some of it!
Pleased with my squats (that wasn't on the program - he told me, might as well squat). Danica was squatting like 315# :yikes: She rocks. Dan was zinging power cleans. My god I envy his zing! (I know what I want for Christmas...;))

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Fast one today:

Wendler Week 1/Month 3
Deadlifts
5x235#
5x275#
8x310#

Max effort ring dips: 16,13,10,10,9

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Great news: I PRed on deadlift.
Bad news: Cant move.

WU: 20 min. Eliptical; 10 reps DL 135lbs; 10 reps Press 95lbs; 10 reps squat 135lbs

5-5-5-5-5 x 3 reps DL; Press, and Squat


Round 1: 185; 105; 185
Round 2: 225; 115; 225
Round 3: 245; 125; 235
Round 4: 265; 130; 240
Round 5: 275 (PR); 135(PR); 245

Rehab workout for shoulders; core routine; stretch.