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[QUOTE=Pat Quigley;1009694] Coach gave me some great help with Pose style running.[/QUOTE]

Pat: Pose style has saved my running career. After 3 knee surgeries I thought my running days were over. Now I can run pain free. Still, I avoid running on blacktop as much as possible. Try sticking to trails, treadmill and gym floors.

Today:

Core routine.

50 consecutive KB swings @ 60 lbs

4 mile run

Sots presses: 1 set 10 x 18 lbs; 3 sets 10 x 45 lbs.

First time doing Sots. Teetered between going too far forward and falling backward. Realized afterwards I should be using a wider grip. Great movement!

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I tried a couple of SOTS presses as well.
LATS were fighting themselves that whole upper back was flexed moving the bar up. I think the SOTS press is almost as much a mobility movement as a strength. Just played with them no real WOD.

Today deadlift. Did the belt again. Felt a little better but still only got 265# for 5 went to 270# and got it once. Had 275# for 5 2 weeks ago. Will make progress next week.

Planning squats tomorrow. Might throw a couple of bench presses in.

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[QUOTE=Jim Cordes;1009790]12/1 WOD

James passed me on the final turn of the 800 m run like I was standing still. Damn; I mean, good job James.

Claw[/QUOTE]

Teehee!!

[B]12-2[/B]
5 mins DU's
5 mins 65# c&j
3 mins DU's
3 mins 65# c&j
1 min DU's
1 min c&j

52 du's-29c&j
34 du's-15c&j
15 du's-7c&j

152 total score.

Today was the first time that I was able to single, double, single, double for the entire wod. I wish someone had told me a year ago that if you clench your butt cheeks during du's that it REALLY helps you keep your legs straight and the jump becomes much more powerful with no bent knees. DU's with no singles...here I come!

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12/2 WOD

Crossfit Total Day = Crossfit Christmas*
BS: 255# (PR)
Press: 135# (PR)
DL: 305#
TOTAL: 695 (PR by 40#)!

Words can't express the awesomeness of Crossfit Total Day.

Claw

* Or Hanukkah, Kwanza, or Festivus, as appropriate.

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Perry, thanks for the feedback.


After group stretching and warm up, we did : 3X10 clean and jerk, 85#.

WOD: 3RFT
10 thrusters 85#
10 Box jumps
250 m. row.

Scale: bar alone and step up on box. 9:26.

The new box is starting to come together. The new place is over twice the size of the old and has two bathrooms with showers. Coach has white boards almost rapping around the workout area. But to be honest, it just feels great to me to see the regulars and be working out with them.

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Power clean & Jerks: 1-1-1-1-1-1-1: 105, 135, 145, 155, 165, 170, 175(f).

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[QUOTE=Michelle Simpson;1009772] Not too bad for a girl dinosaur. ;)[/QUOTE]

Nice work Ms. Stegosaurus, and a sexy one at that!

Good lifts Perry....170 clean and jerk is excellent. Great to see you posting Pat.

30-20-10 For Time:

WallBall 20/14
Box Jump 24/20
Hand Release Push ups
Abmat Sit ups

I Rx'd in a very respectable 12:02

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Michelle - Ditto to what Dave said!!

Perry - Wow on those Clean & Jerks!! I'm jealous!!

Claw - Been real kick@$$ the past few days! Don't sweat the Parkour dude. Once I ran a race with an Olympic Bronze medalist. It was no contest, BUT I ran a PR just trying to keep up! The fact that you were keeping up & beating him is awesome!!

Tom - SOTS Press is something we don't do much (even LESS than the bench press) so don't feel bad. Nice on those dead lifts.

[B]No instructor! :yikes: On my (& 2 other folks own!)
WU:[/B]
400m run
3x
15 Pull Ups
15 Push Ups
15 AbMat Sit Ups
15 SDLHP (1 Pood KB)

[B]WOD:[/B]
2K row

8:13

[I]A little slow, last May I did it in 7:45, but the fastest of us three. And not too shabby compared to the rest of the folks on the board.[/I]

[B]2nd WOD
WU:[/B]

400m run
some mobilization

[B]WOD:[/B]
For Time:

50 Burpees (Yay! Burpees!)

75 Flutterkicks (4-count)

100 Push-ups

150 Sit-ups

18:19

[I]This was yesterdays' [URL="http://crossfitwrightpatt.com/?p=2293"]CFWP WOD[/URL], but it looked like a good one. Slower than I'd like and I didn't have time doing on the road. Did it in an out of the way corner of the [URL="http://www.ci.vandalia.oh.us/Rec_Center.cfm"]Vandalia Rec Center[/URL] so I wouldn't "scare the straights". Still got one of the staff to start talking to me in the middle of my Flutterkicks. "Now, I've lost my count!" :ranting2: Got the Burpees (Yay! Burpees!) done in a little over 5 min, which was good. The rest of the WOD seemed slow. but compared to the CFWP board, I didn't do too badly![/I]

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11/29
WU jumprope
WOD 2 rounds
30 KB cleans right arm KB weight @ 35
30 KB squat right arm
75 situps
30 KB cleans left arm
30 KB squat left arm
19:53
WOD 2
EMOM 20:00
6 jumping air squat
6 mountain climbers
4 pushup
at round 10 increase by one each movement, I made it to 16:00 and backed it down to the orginal WOD

11/30
Bench press 135/185/235/F@255
pushpress 3@95/115 1@ 135/155/175
6x8 tate press @ 45
WOD
200 KB swings @ 44# every time you set the KB down do 60 jumprope
KB swings 50/25/25/15/15/20/20/10/10/10

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12/2
10x2 box squat @ 135
rack pulls 5@225 3x5 @225w chains
Good mornings w/ green band 3x10
wide grip pullups

WOD 8:00 EMOM
5 pushpress @115
5 pullup
rest 1:00
8:00 EMOM
5 SDHP
5 ring dip

12/3
wu jumprope
9x3 3 grips bench press @ 155 w/ chains

WOD 2 man team WOD one man runs while other man lifts ( run 70 yard and back apx)

1 power clean
2 hang squat clean
3 push press
weight @ 135#
I tried not to hold my partner up too much but he did have to shuffel his feet a few times waiting for me to finish a few runs

m/57/180