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JT, we are on the same track today.

After warm up and stretching:
Wendler 5-3-1 shoulder press.
5X125,3X140,1X155 (3Reps. easy)

3x10 of 2 pood KB swings.
3X10 shoulder press w. 95# + chains.

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Nice work guys!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings (Each Leg, Both directions)
10 Air Squats
30 Sec Fingertip Plank Progressions
10 Bar Taps
10 Push Ups
5, 4, 3, 2, 1 Pull Ups
10 Abmat Sit Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
For Time:
Row 30 Calories
30 over the bar burpees (Yay! Burpees!)
30 hang cleans (135/95)

Did 25 Hang Cleans, then the Last 5 were Cleans

17:14

[I]The row and the over the bar burpees (Yay! Burpees!) were the easy part of the WOD. I got them done in under 8 min. The hang cleans went better than I expected. I was able to get a couple of 3 reps in a row and even 4 in a row. But, by the last 5, I just couldn't clean from the hang. So, I finished with cleans from the floor - much easier![/I]

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Monday September 8, 2014

pm session

walked a mile with Sue, then coached the 5:30pm class at CTown.
I'd grade myself out at a B- for the class. Did okay with the clock managements and helping the athletes, but gave too much information when people were in the pain cave.
There were 18 athletes!

10 minutes of warmup with rowing instruction
10 minutes to warmup to a heavy front squat
5 x E3MOTM, 2 FS as heavy as possible (power cleaned)
5 minutes to clean it up and put it away

Helen
3 rounds of
400m run
21kbs
12 pullups

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Tuesday September 9, 2014

Rest day

Walked a half a mile at a very slow pace.

I may have to switch over to swimming to accommodate my right hip and lower back...:censored:

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Time to stop ignoring the blog. Rather than be intimidated by all the catching up I have to do, I'll just start today, except for Pier to Peak.

8/31
Pier to Peak.
2:44:53.
Goal achieved! :pepper:

9/10 WOD
"Mary"
AMRAP 20:00
5 HSPU
10 pistols (alt R/L)
15 pull-ups
7 rounds.
Used one pad on HSPU's and green band on pistols. By the end, the pull ups were one at a time.

Claw

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@Claw, congratulations on the pier to peak. Your posts piqued the interest of your peers.

Wednesday September 10, 2014

Another rest day, my back thanked me.

Coached rowing for about an hour. Worked with two excellent athletes who are heading to a comp. Each had a significant power leak that was easy to fix.

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[QUOTE=JT Kalnay;1241737]Your posts piqued the interest of your peers.[/QUOTE]

JT, for the win!

Claw

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Awesome Job on the P-to-P, Claw!!

[B]WU:[/B]
500m row
100+SUs
10 leg Swings (Each leg, both directions)
10 Air Squats
20 sec Fingertip Plank progressions
10 Push Ups
10 45# Presses
10 45# OHS

[B]WOD:
(At base Globo!)[/B]
5 RFT:
200m run
4 135# Cleans
6 Pull Ups
8 Stinkbug (knees on box) HSPUs

24:18

[I]This was a totally scaled WOD. I could feel my shoulders with this one. I was trying to do 10 rounds, but they shut the track down for Physical Testing. (Such is life in the Base Globo...)[/I]

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good to see you around Claw. Wish I has taken some time to summer to vacay in Santa Barbara.

Wendler deload for BS
5X195,215,225

3X10 TTB
3X10 BS @185 w. chains.

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great work as usual guys

welcome back jim

great to be back at the box last nite after 6 days of fun in the sun. i am super thankful to my buddy for taking me out with him to where we went. it was a very eye opening experience to be on the water in a small boat like that and to travel where we did. very hard to imagine that from where we were it was almost 1,000 k.m. north of us of nothing. a very amazing province that i live in.

last nite a nice welcome home workout

Box Squat to Box Jump: 3-3-3-3-3 19" box jumping to a 24" box
*stepping down
*ues a +3" box and slam feet down to start

Tabata Something Else
8 rounds of 20:10 MAG Grip Supine Rows
8 rounds of 20:10 Incline Push-ups
8 rounds of 20:10 Sit-ups
8 rounds of 20:10 Squats

396 reps

DB Sit-ups: 3x8 35lb dbell
*hook feet

Ext. Rot. Band Pulls: 3x20/s
single red band