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so i go to the gym early this morning to do my shoulder rehab work. walk in and it is box squat day with chains.

i ask jessie if it was o.k. to come in tonite for class as it was susposed to be an off nite for me and he knows i love doing any kind of squats. so he says sure.

i do my shoulder work and leave without as is normal looking at the white board.

tonite walk up to read the white board and see the second part of the wod.

5-10-15 yard both directions running crossovers and then 40 yard sprint x 5.

so

8x2 back squat with 5/8 chain and 175 lbs.

then 26:12 seconds was my fastest run time.

i think i was set up by my coach. after last nites 1 1/2 hours of running coaching i was feeling better about my running tonite.

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[QUOTE=Jim Colby;938139][B][U]May 18[/U][/B]
2.6 mile hill easy recovery run (ran slow, walked 1 minute every 5 minutes, Avg. HR 119, Max HR 136, 28:15)
Stretched legs
OHS: 3x10x45# (de-load week)
Power Cleans: 5x120#, 5x135#, 5x150#
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
Stretched shoulders

Getting more comfortable with OHS technique and power cleans. The circuit at the end feels much easier than it used to. Even the planks weren't too bad. I'm feeling pretty well recovered from the half.[/QUOTE]

Forgot to mention that I swam 10x100 yds with 30 sec RI at lunch

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Thanks John. Everybody here going to town on OHS, kinda hoping for "stretch/strengthen [insert bodypart]" and that gets easier". :p Oh well, work in progress.
Cliff squats w/chains and running :eek: (ALL my squatting is, less than optimal!)

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05.19.11

Woke up at 5 (didn't want to) and went to the dam before work.

1/4 mile jog
120 stairs (up, then down)
Stretch
Uphill Sprints 3x75 yds.
120 stairs (up, down)
1/4 mile jog

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William, Thanks again,
Jim Colby, (I can relate to the shoulder/neck tension) I found that as I concentrated on running more vertical, lifting knees much higher (pose style) and landing under my center of balance the shoulders softened and running became much more enjoyable! (largest change was lack of impact on lower back!!)

I have been taking it a little easy (CF) over the last couple of weeks so to try to get my wrist healed! (did a couple of modified WODs) and a lot of mobility stretches, Yardwork and continuing to put Interval miles on the road bike.
5.19.11
AMRAP-10min
10-CTB pull-ups
15-DB thrusters (15#)
15-KB swings (35#)
[B]Total=6rds+3CTB[/B]
cool down--hand till in 1yd soil amendment-load/unload/place 3 trees in yard

Bike-18miles 1:07 3 x 10min intervals at 80% MHR--3min RBI-average speed 14.3mph-Cadence 76rpm (legs were pretty fried from AMRAP in the morning) and still hard to shift with right wrist

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Stay with it Tim. Way to go with the cross-training! John, nice job starting the day out with a tough hill workout like that.

[U]At Lunch[/U]
Swam 3x500 yds (8:50, 8:55, 9:07)

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[QUOTE=Jim Colby;938360]Stay with it Tim. Way to go with the cross-training! J[B]ohn, nice job starting the day out with a tough hill workout like that.[/B]

[U]At Lunch[/U]
Swam 3x500 yds (8:50, 8:55, 9:07)[/QUOTE]

Thx, Jim.

I was actually disappointed I couldn't do more. It is probably the most taxing thing I've ever done. Period. By the end of the third hill, I was seriously ready to vomit. I did 4 last week. Kinda disappointed that I can't do more. And I guess if I had time, I could take long rests in between and do a lot more, but I've also been trying to minimize (as much as possible) the rest between the sprints. Keeping it to about a minute or less. Anyway, thx

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[B]5_19_11 Thursday[/B] 162.5# today
So tired, (p)>MS, headache backache but nothing else hurt.

Warmup & stretch
snatch warmup

sn+snpress+OHS (coach said on OHS stay retracted and keep the bar BACK)
15kg 1+1+3 (3)
25kg (3)

[B]Snatch[/B]
25kg/3
25kg
30kg
30kg/3
35kg/2 (2)
38kg (3)
40kg (6)
I think my coach might've fixed my snatching problem. He told me to stop contracting the top of my traps before I pull. So much easier to pull the bar in. No misses, couple where the bar was a tiny bit in front, in fact it was back to easy, the bar just there....and he said at 40kg, 'you're finally snatching.' I had one at 40 that I didn't sit fast enough and bit of a pressout (he said this weight is too light for me). Relieved, GOD, I hope it stays this way.
[B]
Snatch Liftoff[/B]
45kg/5 (3)
50kg/4(2)
55kg/3 (2)

[B]Squat[/B] still taking it very easy, knee.
35kg/4
45kg/4 (2)
50kg/3 (3)

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Guys, thanks for the kind words about my dead lift PR. You don't know what it means to me, especially after struggling to go above 300#!

Cliff - love that your running is getting better!!

Deb - One of the lead guys @ CFWP told us that Coach Glassman told him that OHS will "insult" or "abuse" (forget which) EVERYTHING wrong with your squat! IMHO, truer words were never spoken. I could see the "wobble" in your videos & the "Butt Wink" (where your rear slides down at the very bottom of a low squat, Supposedly not good.) I've been told that my knees do the same thing as yours (wiggle as you go up & down). Been focusing on keeping them out as much as possible. Just my thoughts.

JJ - Love the "Dam" run! There's one by us & I need an excuse to try it!

I was on such a high from the past 2 days' WODs especially the Dead lifts & was REALLY looking forward to do yesterday's WOD, "Jackie". This was going to be the 3rd time I attempted it AND I want to do it Rx'd!

[B]WU:[/B]
3x10
- 24" box jumps
- squat cleans 45# bar
- OHS 45# bar

[B]WOD:
[/B]"Jackie"

1000m row
50 45# Thrusters
30 Pull ups

[I]I finished the row under 4 min. The thrusters were harder. Did them in sets of 5 & 10s. Got #50 up, turned to head to the pull up bars, BUT neglected to watch where the bar was headed.
It clipped my forehead and nose! All of a sudden, I was bleeding, could feel the gush out of my forehead! Being on Coumadin wasn't helpful either. Fortunately the instructor & folks in the box were on it in a heart beat. They got me to the fitness staff, while covering me with towels, & calling the EMTs. The bleeding did stop, but I end up going to the local ER for a bunch of stitches. I have the dubious honor of being the 1st person leaving the box via ambulance!:shrug:Though I guess it beats leaving in a body bag!;)

I'm taking a few days off & plan to rest up for getting back to the box.

We need to be focusing on safety, as opposed to just getting the WOD done. Hal Higgdon's 2nd rule of Masters' Running: Don't get hurt! :rofl:
[/I]

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yeah, im stretching a LOT for that. Buttwink, i think that's bullspit. In oly everybody does that, same w/knees over toes, not a second thought.