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Tuesday August 26, 2014

Rowed 2.5k in 13:45

Without stopping, except to move from station to station
Bench press 25x45#
10 walking lunges holding 10# in each hand
Bench press 25x65#
10 walking lunges holding 10# in each hand overhead
Bench Press 25x95#
Leg press 25x100#
Bench press 25x115#

Then I walked up the 5 stories from the gym in my building to my condo.

Tomorrow am going to practice split cleans, split jerks, and clean grip deadlifts. (did split grip deads yesterday)

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Nice job Cliff & JT!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings (each leg, both directions)
10 Air squats
30 sec fingertip plank progression holds
10 Push ups
2, 5, 4, 3, 1 Pull Ups
Burgener warm up

[B]WOD:[/B]
10 rounds for time:
5 overhead squats (135/105)* [B]95#[/B]
10 kettlebell swings (53/36)
15 AbMat situps
*Do not use a squat rack. Clean or snatch from the floor.

20:36

[I]Most of the guys on the board did 95# or 115#. 95# seemed a good way to go. I power snatched the 95# & the OHSs didn't bother my wrist. But I could feel my back in the later rounds. This was a just keep moving WOD.
I wasn't the slowest time on the board. [/I]

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last nite due to a meeting running way over time so i could not get home to getso i counld not get home to get my gym bag that i left sitting in the middle of the driveway when i left for work. i had neither my regular workout kit nor my pre work out drink :censored: so i did my wod in my carhart work jeans and a borrowed pair of running shoes.

christene

3 rounds

500 m row

12 body weight dead lift (235)

21 box jumps 24"

14:59 at least i got an RX beside my name :pepper:

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@Cliff, adapt, improvise, overcome, well-done!

Wednesday August 27, 2014

Goblet squat, pass throughs, walking lunges, walking overhead lunges

split clean and split jerk practice.

Got some decent weight overhead.

Need to drill using the heavy weight as a ceiling that I push against to get myself low, rather than trying to push the bar up, I need to push myself down then just stand up!

Julie Foucher was training by herself at the same time I was training by myself, she's a very interesting person to talk to.

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Awesome job Cliff!!

JT, that is so cool!!

[B]WU:
@ the base "Globo":[/B]
.3333333 mi. run
100+SUs
10 Leg Swings (each leg, both directions)
30 sec fingertip plank hold progressions
10 Air Squats
10 Push Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
AMRAP 25 min:
50 double unders [I]Scaled to 159 SUs[/I]
40 ab mat situps
30 pull ups
20 deadlifts (185/135)
10 bar facing burpees (Yay! Burpees!!)

2 rounds

[I]I knew this was going to be a grinder! I got an IM about the WOD before I attempted it. The good thing is that the Pull Ups went easier than they have been in the past. The DLs were tough after the Pull Ups. I NEED work on my DUs!! :D[/I]

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really great Cliff. Like the spirit.

Back at Tribal Crossfit midday. I can grunt again, use chalk, and drop the weights as needed.


Wendler , Wave 2, Shoulder press
3X 135, 140,150

Assistive: 3 rounds w. 1 minute rest in between 5reps pull up/dip.
3X 10 105# w. chains, fast reps, 1-2 minutes rest between sets.

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thanks guys.......

last nite


Bow Bar: 1RM red bands 180 lbs

DB Floor Press: 3x8 30-35-40
*1min. rest between sets

Bamboo Bar Bench: 3x20 16 kg kb's red bands
*close grip

DB Rollbacks: 100 *on floor 5lb dbell

Ring Rows: 100

woke up this morning knowing i did an upper body work out

go out and play today.....:D

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Thursday August 28, 2014

Rest Day

The Thursday and Friday before Labor Day are two of my favorite days to live in downtown Cleveland. The Air show is sat/sun/mon over the labor day weekend, but on Thursday and Friday the Blue Angles and other jets practice over downtown. They buzz between the buildings and do all kinds of crazy things. It's very exciting.

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[QUOTE]I can grunt again, use chalk, and drop the weights as needed.[/QUOTE]
Awesome Pat!! :D BTW, nice work on those presses!

Nice WOD Cliff!! I'll try to take your advice!!

JT, Enjoy your rest day!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings (each Leg, both Directions)
30 sec Fingertip Plank progressions
10 Push Ups
5,4,3,2,1 Pull Ups
10 AbMat sit Ups
10 45# Presses

[B]WOD:[/B]
"Elizabeth"
21-15-9
135# Cleans
Ring Dips

11:21

[I]I've got a contentious relationship with "Elizabeth". This wasn't the fastest time I've done it, but it was Rx! I met one of the firebreathers finishing up & we discussed the WOD and CF. One of the guys in the box asked me if I would take up programming WODs for CFWP since the guy who's doing them know is deploying...:yikes: I know enough about CrossFit to be dangerous. Not sure I know enough to do justice with the programming.:rolleyes:[/I]

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@Bill, a "contentious relationship" with Elizabeth? Well said. Might have to steal that for an upcoming book!

Friday August 29, 2014

Simulated Oly Comp

Snatch warmups
One attempt at 135, 145, 155, made all three attempts

C&J warmups
One attempt at 205, 215, 225, made all three attempts

Given this result, I think I am going to compete tomorrow at the Speed Shop Open. I don't know if I can get the 182kg total needed to qualify for the 2015 Pan Ams, but will give it a shot. May take a more aggressive approach to opening weights as an experiment.