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Cliff - It actually was the County office building! Much bigger than the Sheriff's Office! Have fun!!

[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
Burgener Warm up

[B]WOD:[/B]
3 rounds for time:
10 back squat (115/75)
9 power clean
8 front squat
7 power snatch
6 overhead squat
5 summo deadlift high pull
4 squat clean
3 thruster
2 squat snatch
1 strict press

Scaled to 100#

30:45

[I]My Snatch @ 115# wasn't good. I wanted to at lest do 100#. The temptation was to do the back squats straight through - not a good Idea! I took breaks as needed, though doing the squats without dropping helped. I was the slowest on the board, but not by much!

The neat thing was this guy doing deadlifts came over to me while I was practicing snatches and asked what I was doing. He thought it was an impressive lift! I was ONLY snatching 95#! I figure not bad for an old guy!!:D[/I]

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Thursday September 4, 2014

Was supposed to be a rest day but I felt good so I went to the gym and did deadlifts.

10x135
5x225
3x295
1x345
1x395
1x425
1x445
10x295 unbroken

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Nice Deads JT!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings (Each Leg, Both directions)
10 Air squats
30 sec fingertip plank progression hold
10 Push Ups
10 AbMat sit ups
10 bar taps (~1 foot above my reach)
2 35# box walks (~40ft each way, each hand)
10 45# Presses

[B]WOD:[/B]
‘Chelsea’

Every Minute on to Minute for 30 Minutes
5 pullups
10 pushups
15 air squats

I did only ~16 Min,
1st 3 rounds Rx
remaining 13:
3 Pull Ups
5 Push Ups
8 Air Squats

[I]This was a tough WOD. I was able to do 5 rounds of Cindy in ~5 min, But I was feeling my knee from yesterday. I was running late for a meeting, so I figured it was best to cut this one short. WHEN will I learn NOT to let work interfere with CrossFit!!:ranting2:[/I]

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@Bill, yes work should not interfere with training.

Friday September 5, 2014

Warmup

Snatch Practice

5 for 5 at 75
5 for 5 at 105
5 for 5 at 135
4 for 5 at 155
1 for 1 at 165

Mental state (hot, sweaty, not very angry) and yesterday's deadlifts really affected today's lifts. C&J practice on tap tomorrow at RCW. Will be squatting on sunday at the SoP.

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back after a few lost days due to a head cold. My 3 year old grandson, who is in residence with his mother, goes to preschool and brings home colds, etc. regularly.

Wendler DL 5X270. 3X300, 1X335 (5R). Called it a day.

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JT - Agreed!! :D

Pat - Hope you're feeling better! My wife has been suffering from a cold and allergies for weeks! :(

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings (Both Legs, Each direction)
10 Air Squats
30 sec fingertip plank progression
10 Push Ups
10 bar taps
10 Hollow rocks
10 45# Presses
10 45# OHS

[B]WOD:[/B]
20 min heavy deadlifts

Try to find a 3-5 rep max

135# x 5, 225 x 5, 315# x 3 Got a WICKED buzz afterward!

Then

3 rounds for time:

25 double unders
20 ab mat situps
15 wall balls
10 handstand push ups
5 strict pull ups

Scaled to SUs, 14# WB [I][B](NOT COOL THAT WE ARE DOWN TO 2 to 3 20# WBs!!)[/B][/I], and belly to wall HSPUs…

10:16

[I]The guy who asked me about the snatches several days ago was at the box. Got to show him some DL stuff. I was able to do the 3 touch & go reps @ 315# which felt good, though the buzz was weird!!

I got to do the WOD with 2 other guys! I didn't realize how much I missed that! I was the most scaled and I was the 1st one done! My right knee was talking to me during the Wall Balls. But it was a good WOD!
[/I]

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Saturday September 6, 2014

C&J practice at Rubber City Weightlifting
I stank

Then did back squats up to 130kg.

My 10 year old niece Emma came to the weightlifting club today and had a good time. She said she wants to go back next time. It's amazing how fast she picked up the movements.
[url]http://youtu.be/BJe5ZgUG-mU[/url]

She also did 20 pullups....

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Sunday September 7, 2014

Some stretching and mobility warmup

40 minutes synchronized with Tim's 10k challenge WOD doing
walking lunges, then overhead walking lunges
jumping cleans
jumping squat cleans
jumping snatches
and doing one front squat every time Tim did front squats.

Then finished up with a few heavier front squats up to 205.

Having the swing thought of "jump" in my mind when doing the cleans and snatches tended to keep my arms straight longer, rather than having them bend earlier into a reverse curl like they usually do. Might have to do more experimentation at the light weights with the "jump" concept and then try some heavy ones on Friday.

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9/6
WU: Row 1km; air squats; goblet squats 35#X10
Workout:
Deadlifts 75, 95, 115, 135 X12
KB press 25, 35, 45 X10
Overhead press 95 X6
Pull-ups BW X10; +15 X8; +21 X4,4; +24 X3

9/7
WU: Row 1km; t-spine and hip mobility
Workout:
Squat snatch practice 20, 35, 45, 55 X4
Turkish get-ups 25X10; 35X6

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Monday September 8, 2014

Warmup

Snatch Practice
5x75
5x105
5x135
5 @ 165 (went oh for five)
1x155 (wanted to end on a hit)

Presses
10x155 (had to push press the last 7)
10x145 (had to push press the last 5)
10x115 (had to push press the last 2)
10x75

Need to lose 25 pounds of bodyweight and increase my lift total by 6kg to qualify for 2015 worlds. Or, need to maintain bodyweight and maintain lift total to qualify for 2016 worlds.