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6/30 WOD

Behind the Neck Split Jerk
2-2-2-2-2
75-95-115-125-135-140f
Rarely do these, so 135 is a PR. Several of the reps were pretty wobbly.

Overhead Squat
3-3-3-3-3
95-115-125f-125-125f
Fails on the 125 happened when I went low. Still think it boils down to mobility/flexibility in terms of heavier weights and deeper depths.

Claw

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[B][U]June 30[/U][/B]
Cycled 15 miles (463 feet of climbing, 45:31, PR by 5 secs, didn't wear HR monitor since I just wanted to go out for an easy ride)
I surprised myself with the PR tonight since it was supposed to be an easy ride just to keep the legs fresh for the race this weekend I have a Sprint triathlon on Sunday, my first tri for 12 years. Should be an adventure if nothing else!

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[QUOTE=Jim Colby;954934]Good time Perry! Watch that calf muscle. I had a similar problem last year, tried to work through it, and had to lay off running for 6 weeks. The issue was that cycling, running and crossfit (particularly box jumps and jump roping) were all stressing my calf muscles and they had no rest. I laid off anything that stressed the calf muscle, kept up the cycling, used "the stick" (available at any running store) to massage my calf every night and iced it every night and it eventually recovered. My advice is to respect the injury, masage and ice it daily and lay off the running (substitute cycling) until it feels better. That's just my two cents from learning the hard way.

Jim: I know you're right, and give the same advice to others. I just have a hard time following it. Went up to RI on Sunday and my closest friend, who is the only person I know who likes to do trail runs as much as I do, took me to an incredible trail system. Could not resist, but am paying for it.

Today: Swam a mile in a 40 ft. pool. That's 132 turns. Very hard to get into a groove with so many turns, but the second half of the swim, felt pretty fast. Did not keep time.

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[QUOTE=William Hoogsteden;955002]Perry - Ditto to what Jim C said!

Pat - I feel your pain! Cleans have become a REAL goat for me!

Cliff - Awesome Filthy Fifty Time!

[B]WU:[/B]
3x10
Goblet Squats (1.5 Pood)
Toes to Bar

300 (or so) Single Unders (attempted MANY DUs, just can't string 'em together!)

[B]WOD:[/B]
50 Pull Ups (last 8 Blue Band assisted)
10 Burpees (Yay! Burpees!)
40 Blue Band assisted Pull Ups
20 Burpees (Yay! Burpees!)
30 Blue Band assisted Pull Ups
30 Burpees (Yay! Burpees!)
20 Blue Band assisted Pull Ups
40 Burpees (Yay! Burpees!)
10 Green Band assisted Pull Ups
50 Burpees (Yay! Burpees!)

44:53

[I]Last one done! Tried to just keep moving through the last 2 sets of Burpees (Yay! Burpees!). My one buddy said I was "resting" at the bottom with my body just off the floor! (HUH??:eek:) I was so out of it! So I started focusing on going through the whole movement & taking my "rests" while standing up! It helped, but, boy, was it brutal!![/I][/QUOTE]

Boy do you love Burpees!

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[B]6_30_11 FDU[/B]
home yesterday w/some kind of allergy headache/fatigue thing, today was no real issues, just still tired so a blah got no zip in your legs kinda workout.

Warmup

[B]Snatch + OHS
[/B]25kg/2+3
30kg/2+3
33kg/2+3
37kg/2
42kg/3 (f/f/made it. The new shoes were great, but these were all shaky cuz the heels a little higher, I kept feeling like I was tipping forward.)
[B]
Power Clean[/B]
30kg/2
35kg/2
40kg/2
45kg/2 (3)
48kg (2)
52kg

[B]Clean Pull[/B]
38kg/3
52kg/3
58kg/2 (5)
63kg (3)

[B]Clean & Jerk[/B]
35kg/1+2 (2)
40kg/1+1 (4)
[B]
Bench Press[/B] (Blairstown, didnt finish in time at FDU - very easy)
35kg/4 (4)
[B]
Backsquat[/B] (ugh to stay vertical at all, almost killed myself on rep 1 with the new shoes - pitched forward so dropped to 45 to get used to them)
45kg/5
50kg/5
55kg/5
52.5kg/5 (dropped the weight b/c, I was not getting LOW)

The Ristos are a size too big and getting used to the higher heel, but they didnt hurt my foot, I even did C&J and my jerk foot not nearly as sore. And I got razzed a bit for pink shoes.:p

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Claw - I've been told that OHS "insult" everything wrong with your squat. Good job!

[quote=Jim Colby;955307][B][U]June 30[/U][/B]
Cycled 15 miles (463 feet of climbing, 45:31, PR by 5 secs, didn't wear HR monitor since I just wanted to go out for an easy ride)
I surprised myself with the PR tonight since it was supposed to be an easy ride just to keep the legs fresh for the race this weekend I have a Sprint triathlon on Sunday, my first tri for 12 years. Should be an adventure if nothing else![/quote]

I've found that when I don't think about it too much, it's easy to get a PR! Way to go!

[quote=Perry Dean Freedman;955319]Boy do you love Burpees![/quote]
Yay! Burpees!

Nah, they kill me!! :rofl: They are SO grueling it ain't funny!! BTW, way to go in the mile swim!!

[B]WU:[/B]
No instructors!!:yikes: So we:
ran 400m
B-ball court width-
high knees
butt Kickers
Frankenstein Walks
Spidermans
Hip openners
hip closers
5 Push Up Inch Worms

[B]WOD:
[/B]1-1-1-1-1-1-1 Power Cleans

95-115-135-155(f)-155(f)-135-140-145

[I]Still fried from yesterday! And I was trying to keep my eye on a couple of newbies. Lesson learned. Watch the newbies. Do your WOD later!;)[/I]

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Good on ya [B]Bill[/B], i'd be dead! Nice PCln, I always have trouble sitting where Im supposed to, CF we just used to try to pull it to standing up, im not over that yet.

[QUOTE]Claw - I've been told that OHS "insult" everything wrong with your squat. Good job![/QUOTE]

Ive heard that as well, but if this is true, why is my OHS so MUCH BETTER than my backsquat!! You guys should've seen me last night, holy crap. whole new ballgame with the shoes, no idea why such a diff.

Last nite a very fast and accomplished 69k lifter was at the end of his c&j, had like 145(k) on the bar. My coach, standing next to me, kinda hissed under his breath "too heavy" before he attempted it. Miss, & dropped it on his knee; ouchie. STILL wanna know, how he knew it was too heavy!!

Second holiday of the year!! yay!!! [B]Happy Fourth everyone!![/B]

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Great work by all
Good luck with the tri Sunday Jim, have fun!!

6/29
wu
x3@ 65#
5 snatch PP
5 O/H squat pause at bottom

Push press1@135 155 175 185
bench 6@135 1@225
6x8 tri extensions with DB @35
10 green band tri ext
6x10 ring row
bent over row 3@ 135 155 175

WOD
5 back squat @ 185
8 pullup
4- 3-2-1 back squat and 8 pullup each round

m/56/180

Catching Up
 

Been uber-busy this week, gearing up for the Fourth .. going camping .. so have not been posting my workout log.

But that does not mean I have not been working out! Au contraire, mon frère! I havent missed a day! Having too much fun to not go. So .. below are all my workout logs that I havent posted here ..

[URL="http://yogacrossfit.wordpress.com/2011/07/01/week-six-day-19-strength/"]Tuesday - 10,000 lbs! Well, not me, but that was the goal.[/URL]

[URL="http://yogacrossfit.wordpress.com/2011/07/01/week-6-day-20/"]Wednesday - Running, Jumping, Squating and More Running![/URL]

[URL="http://yogacrossfit.wordpress.com/2011/07/01/week-6-day-21-strength/"]Thursday - Thanks, but Ill take the stairs![/URL]

[URL="http://yogacrossfit.wordpress.com/2011/07/01/week-six-day-22/"]Friday - Push Ups and Yoga[/URL]

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Great work everyone.....have a fantastic long weekend! Thanks for the good wishes John!

[B][U]July 1[/U][/B]
Swam: 2x500M, 1x200M, 2x100M, 2x50M
Off to Canada, sprint triathlon on Sunday