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Row 1000 M
75 sit-ups
Hill run with 60 lb sandbag
25 push-ups
Hill run with 60 lb sandbag
25 pull-ups
Hill run with 60 lb sandbag
25 squats
Hill run with 60 lb sandbag
25 kettlebell swings (45 lbs)

25:30

On 4-6-10 PR for deadlift 1 rep: 425

Haven't posted in a long time. Working out regularly, just busy with clients and work.

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[quote=Tim Fisher;768357]25 slow deep squats (deep for me, knee replacement on right leg)

Dead Lifts
10x135
5x225
10x315
10x315
10x315

50 close grip assisted pull ups

12x3 45# incline sit ups[/quote]

Hope the knee is doing well, Tim. Nice work on the deads. Hope to post back here in a couple of days. Busy with work / other stuff keeping me out of the box....

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[B]Tim[/B]

Those are some serious deads. When my 1RM is 315 to see you bang out multiple set of 10, FNA!


Tuesday, April 13,

A. Power Snatch - 3 x 7;
95, 115, 115, 135(f), 135(1), 95, 95, 95

B. GH Raises with Bands 8 x 5;

No band. Done properly, these are a BIE ACHE

C. Max Vertical Jump - 3 attempts per set x 5 sets; rest 5 sec b/t attempts, 90 sec b/t sets

Worked my way up to 39 1/2 inch and failed. Final 38 inches

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[QUOTE=Jeff Kilinski;768481][B]Tim[/B]

Those are some serious deads. [/QUOTE]

+1, my back twinges just thinking about that.

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[B]4-14-10[/B]
[B]TIM[/B], I'm jealous of your DLs
WU: 400m C2/Kane bar squats/#50 KB swings/#20 med floor pushes/elevated ring pushups/bar thruster

Press
#65x10/#75x10
#95x5/#105x5
#115x1
#125x1
#135x1
#145x1
#150x1 [COLOR="Green"]PR[/COLOR]
#155x[COLOR="Red"]F[/COLOR]
#100x10

Pretty happy about the PR. All lifts true presses.

WOD: 3 RFT of
400m row (1:37/1:37:1:43)
15 burpees
11:54

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Today was the third WOD in two days. Coach is doubling me up on Tuesdays and Fridays, rest on Thursdays. Wants to get me ready for 2 WOD's on the Saturday in Washington.

Yesterday noon:

“Dead Man’s Row”

10 Deadlifts 255
Row 500 Meters
8 Deadlifts 255
Row 400 Meters
6 Deadlifts 255
Row 300 Meters
4 Deadlifts 255
Row 200 Meters
2 Deadlifts 255
Row 100 Meters

Last night:

3 rounds of 1 minute each: 65 lb tire throw, clean and carry an 85 lb heavy bag, one leg box thrusts, followed by 5 rounds of (20) 65 lb OHS, 15 double unders, 20 situps.

Today:

5 Rounds for Time: (all with a 15 lb vest....... ugh)

10 Burpees
15 Dumbbell Pushpress
200 Single Rope Jumps


Fun.....

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CFC WU

Snatch Balance and or O/H Squat
1 65# snatch balance 5 O/H squat
1 95# SB- 5 O/H squat
1 115# SB-4 O/H squat
Zippo SB-5 O/H @ 95#

WOD
50 situp AB Mat on all situps
20 Burpee
40 situp
15 Burpee
30 situp
10 Burpee
20 situp
5 Burpee
10 situp
9:45

m/55180 CrossFitChesterton

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Wednesday 100414

For time:
50 Box jump, 24 inch box(step up one leg at a time)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood(55 #DB)
Walking Lunge, 50 steps(not quite to the floor)
50 Knees to elbows(close but not there)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (10K?)
50 Burpees
50 Double unders(sub 5:1 singles)

Completed in 38:34. Last attempt in 11/09 was 42:35.:pepper::pepper::pepper:

The burpees are tough. Did them in sets of 5. My knees are aching. I may sub box step ups for jump rope in the future. any other alternatives suggested by others? It's the pounding that's at issue. Banging one of them on a lunge would also be problematic.

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04.14.10:

20 pushups
Pose Run 1/2 mile
20 pushups
Pose Run 1/2 mile
20 pushups
2x115 stairs (up and down)
Pose run/walk 1/2 mile (calves and achilles tightened up big time)
20 pushups
Pose run/walk 1/2 mile
20 pushups

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[QUOTE=Michael Thille;768827]Today was the third WOD in two days. Coach is doubling me up on Tuesdays and Fridays, rest on Thursdays. Wants to get me ready for 2 WOD's on the Saturday in Washington.
[/QUOTE]
Good idea Mongo, I've been doing that as well. You need to post your times so I can see what I am up against. :)
It would be cool to meet you in the finals, but who knows, I am thinking the competition will be fierce in our regionals.
I'll just be glad when its over so I can relax.

They moved our Master events to 2 on Friday, and 1 on Saturday. The Masters WODs should be released shortly.


I Did this Monday... my became really sore 2 dayslater for some reason, so I am taking a couple days off, not sure if it was the Snatches or the GHDs.

ME Power Snatch 3-3-3-3-3

rest 5 min, then

5 rounds, each for time:

10 overhead squats, 75 lbs
20 unbroken GHD sit-ups
30 double-unders
rest 1:30

P-Chain: 3 x 8 GH raises