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5/31
Warmup: Row 1000m; RC warm-up; t-spine mobility; bench press 45, 50 X5, 60X3

Workout: Bench Press
65, 75 X5, 85 X 25
Assist DB Press 30, 35, 35 X10; DB Row 30, 35, 35 X10; Ring Rows X3X10

21-15-9 reps of:
45# hang power cleans
Assist band pullups
8:15

Cashout: Wobble board

Using Wendler 5/3/1 program to rebuild strength and easing back into full body WODs to avoid a re-injury. First pain-free assist band pull-ups in months. :)

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5/31 WOD

On the minute every minute for 10 minutes:
1 Snatch balance + 1 Overhead squat (chose a challenging weight)

Followed by:
On the minute every minute for 10 minutes:
1 Full snatch with same weight as above

Followed by:
AMRAP 10 Minutes
3 dead-hang pull-ups (strict, no movement below the hips)
3 ring dips

Snatch balance to OHS 75#
Full snatch 85#.
AMRAP lost count, high teens probably.

I thought the WOD today had both good and bad features. The snatch balance to snatch overhead squat drill was a good idea and helped me execute some of my better squat snatches. However, three ten-minute segments was too long, particularly with 14 athletes. (By the way, Zach did a great job of pacing and pushing us through, but we still ran over by a few minutes.)

The AMRAP 10 of strict pull ups and ring dips was too much, both in terms of it being a third 10-minute segment, and also it was a lot of work given all the work we had done leading up to it. (Also, I lost track of the AMRAP rounds. I estimated I did two rounds per minutes, but Mike Mac SB and Parkour James both reported less than 20, so I think my reported score of 20 was too high.) Link to today's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7309747632/[/url]

Claw

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Worked out with group today.
275# x 5 deadlift 5 x 5 other sets warming up to the 275#


OH squat finished with 3 good sets of 5 @ 65#.
Claw I am glad I am not the only one with Wod amnesia.

I may never know how many rounds of Cindy I can do.

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[QUOTE=Tom Gallagher;1065583]
Claw I am glad I am not the only one with Wod amnesia.

I may never know how many rounds of Cindy I can do.[/QUOTE]

I normally grab a stack of poker chips that we have at the box for this reason to count rounds. I just move one chip from one stack to another when I finish a round, then count chips at end. I forgot to grab a stack of chips this time. :shrug:

Claw

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We have been doing Hero workouts all week. I missed Monday as I was moving my office. It was an IKEA day---assembling bookcases and chairs. My daughter got all my old This End Up furniture. Just too bulky for the new office.

Today we did:

6/1
Posted on May 31, 2012 by jake

“Jag 28”

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

Finished in 19:28. Did 1.5 pood swings and 1 pood Cl&J. Rowed. Actually the pull ups were the only thing that was not scaled.

Wednesday we did "Klepto". Fuzzy on what that was other than long and hard.

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Nice work Guys!!

[B]WU:[/B]
400m run
2 rounds:
3 Wall Walks
10 1.5 Pood KBS
15 AbMat Sit Ups

[B]WOD:[/B]
5-5-5-5-5 Push Press

95#-125#-155#-175# (1)-165# (4)

[I]175 was a PP PR (unfortunately NOT for this WOD!) Tried to keep the bar speed which hurt me on the last round.[/I]

CrossFit Cards:
Clubs - 75# SDHP
Spades - 75# Push Presses
Diamonds - 75# Front Squats
Hearts - AbMat Wall Balls

Our team of 3 did 50 cards in 15 min

[I]Kept drawing High card Clubs & Spades!! Wish I could have that luck with poker!![/I]

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last nite

5 sets of

5 bench press but with 2 pcs thick 2x6 paddles on chest, then 3 pcs, 4 pcs and 5 pcs so it was pretty much 5 x 20

95-105-115-120-125

then 5 x 12 bent barbell row 95lbs

today

10 - 1 225 lbs dead lift
broken up with a 200 m run inbetween each lift

16:18

now i get to drive for 8 hours :pepper:

keep up the good work everybody back late next week

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5/30
Shoulder press 1@ 135/155/160/
Wide grip bench 5@135/185
DB Tri extensions 5x8@35
H/C 5x3@135
5:00 AMRAP
20 DU
15 situps
10 pushup
3:00 rest
5:00 AMRAP
8 T2B
15 push press @95
10 20" BJ
rest 3:00
21 55# KB swings
run backwards
year to date Burpee Total 4961
6/1
Box squats 4x2@155 8x2@185 with red bands from floor
snatch grip DL 3@135/155/ 175/195/245
4x10 good mornings @ 95
goblet squats @ 70#
WOD 3:00 AMRAP
10 BJ @ 20"
10 Burpees
10 Chinup
6:00 run
3:00 AMRAP
10 WB
10 DU
10 Hard pulls on Rower
run 6:00
3:00 AMRAP
5 ring dip
5 CTB pullup
5 BJ
6/2
9x3 bench 3 grips @ 185 w/chains
reverse hypers and GHD back extensions
4 man team WOD
120 WB
run with 20#
80 WB
run with20#
40 WB
run with 20#

m/57/180

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John, impressive work and great memory!

Fran
6:31. RX.

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6/2 WOD (Saturday)

Pick three of five exercises to get on new Record Boards.
Max pull ups: 30
Tabata Squats: 18
Max push ups (full ROM): 39

We'll see what the boards show....

Claw

6/4 WOD

3 x Max Strict Chin-ups (hands are supine)
3 Min rest between sets
11, 10, 6.

3 Rounds for reps:
1 Min row (cal) = 21, 17, 18
1 Min rest
1 Min knees to elbows = 21, 21, 20
1 Min rest
1 Min narrow grip bench press (75#/45#) = 34, 24, 21
1 Min rest

Not much to say here except I was pleased there was not a greater drop off in anything (except bench press, where the arms just stopped working).

Claw

PS. Looks like this is the 8,000th post in this thread. That's pretty cool.