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[B]2/3[/B]
AM Workout:
In 8 minutes find 1RM shoulder press.
70#
PM Workout:
100 KB Swings 26#
500m row
75 KB Swings 26#
500m row
50 KB Swings 26#
500m row
not a timed WOD 20 ish mins.

[B]2/4[/B]
3x5 Snatch Balance
55-60-65-70(x 2 attempts failed at 2 reps)-55-55
First time attempting snatch balance so no complaints on the 65# PR.

[B]2/5[/B]
Pull up clinic in an attempt to get linked Kips...came away with bad hands and still got bad kip. It's in my head and I need to learn to mindlessly do the kip.

[B]2/6[/B]
Flow yoga, man this was just what I needed after 3 strength wod's last week.

[B]2/7[/B]
2 15' rope ascents & 4 towel pull-ups to buy in to the following:
3 rounds for time: 14:46
10 RH KB Snatch 20#
10 LH KB Snatch 20#
10 Squat Snatch 35#

Funny thing, two weeks ago I managed my 1st rope climb, today it was much, much easier. Little did I realize just how much those climbs would torch my shoulders for the remainder of the WOD. I started with 45# on the barbell snatch and had to drop to the empty bar after the first 5 reps. :yikes: Humbling to say the least.

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2/5
WU
3x10 GHD Backext @ 45
Reverse Hypers
3x10@60
3x10@120

Strenght
Bench 9x3@145 /W bands
Heavy Double PushJerk
2@135 2@155 2@175
10 Sets
1 HCHP
1 Power Clean
1 Front Squat all @ 135

WOD AMRAP 1:00
6 Squat Cleans @ 115
12 Pullups
75 Single Unders
4 Rounds

m/56/180

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AMRAP in 10:00 not 1:00:confused:

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Mobility WOD Hips, Groin, Shoulders.

Strength: Back Squat: 3X240,275,305 (6R)

"Hansen": 5RFT: 30 KB Swings 2 Pood, 30 Burpees, 30 Gl Ham Sit ups.

Scale:15 KB @ 50#DB, 15 Burpees, 15 GH Sit ups to parallel.

Finished 3 sets @11:15. I was tanked at 3 sets and stopped.:shrug:

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[B]Michelle[/B], snatching the bar from the floor isn't easy! You know, no plates to position the start....I find them a PITA!!
FWIW on stringing kipping pullups together, the key for me is pushing the bar AWAY at the top. Just push yourself straight back and let yourself go down from there, you'll be set up for the next kip. Hope that helps :) & strong work!!


[B]02.07.2011-Monday

Weightlifting FDU[/B]

Warmup: Squat, Shoulder, Sn Grip BS-Press-OHS 3x6xbar

[B]Press Sn. Grip Behind the Neck + OHS[/B]
3+3x20kg
3+3x25kg
3+3x25kg
2+2x30kg
1+2x33kg
1+2x33kg
1+2x33kg
1+2x36kg
1+1x36kg
1+1x36kg

[B]Power Clean[/B] worked on holding air and keeping chest up & out, just get under it for catch
3x36kg
3x36kg
3x36kg
3x40kg
3x40kg
2x43kg
2x43kg
2x43kg
3x45kg
1x50kg
1x53kg

[B]Back Squat (HB)[/B] Tight, explode out of the bottom
2x5x35kg
2x5x40kg
2x3x45kg
3x2x50kg

I showed my coach some CF pix of stuff we do (OHS, FS) and he said, "Throw these pictures out. Erase them from your mind. Both have flaws that you do not." (I always wonder, because I can't SEE what I'm doing, don't know if I look like the other weightlifters or not). I didn't ask any other Q's, I know he'd say, just lift.
He said I have more power than he thought. He thinks I could snatch 50kg, with good technique. I wonder if he can get my PC higher, I think thats already higher than I've done (w/good technique). I think today's OHS is more than I've done, (correctly) as well. I had one miss in there, got the bar too far forward on the way up.
I was tired because SB party last nite, ate like crap - but I still felt like I had more in me. Happy with this!

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i guess i was missing the positive mental attitude of the box these last couple of weeks. felt great to be back again today.

12x2 200 zerker squats w/45 sec. rest in between

6 min amrap

18 lunge
18 good am

with 20 vests on

4 1/2 rounds with 10 good a.m.'s

felt great to be doing something again.

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[B]2/7[/B]
[U]Warm-up[/U]
250m row easy, 250m row hard, 250m row easy, 250m row hard
Movement prep
15 KB swings 35lbs
10 each side KB snatch 18lbs
15 SDHP KB 35lbs

[U]Strength[/U]
Bergener warm-up
3RM back squat - 155, 165, 175, 185, 195, 205lbs
3RM dead lift - 243, 263, 283, 293lbs

[U]WOD[/U]
AMRAP 20 mins
12 power snatch 65lbs
10 push ups
[B]9+ rounds[/B]

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2/7
wu
3x10 air squat
4x12 walking lunge
2x20 GHD back ext
Reverse Hypers
10@50
2x10@120
3x10@130

C&J @95 @145 @165
Snatch @115 @135

WOD
Row 1000
40 24" BJ
20 Burpee
8:42
m/56/180

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2/8 WOD

Press 3-3-3-3
95-105-115f(2 only)-110
A little off my best, which is 3 x 115#. Taped my wrists because of the presses plus cleans later in the WOD, which is a good idea.

Followed by: 3 Rounds for Time
12 Power Cleans (135#/95#)
50 Double Unders
400 M Run
60 Seconds Rest

17:36 @ 125#. I normally scale 135# to 115# for clean WODs, but tried 125# today. Not able to do all 12 straight at any point. My form was pretty sloppy. The added weight made the WOD challenging. As usual, double unders were the bottleneck. Not to make excuses, but I think a good jump rope would help a lot. It will be nice when the sizing ropes come in so I can try a good one and get it sized right.

We started the WOD with some shoulder/lat mobility work, which was nice. Hard to say if it helped my performance, however.

The Claw

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Hey Guys,

Just turned 50 yesterday. I mainly do the mainsite WODs and I am interested in keeping up with my 50+ brethern. I have been reading and you guys do some amazing things. I have been crossfitting for 2 years and love it. Anyway, just wanted to say hi.