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8/6 Endurance WOD

Run 35 minutes from Old Mission up Gibralter Road.
3.14 miles, 1,130’ elevation gain.
(WFS) [url]http://connect.garmin.com/activity/354535051[/url]

Took a little longer to feel warmed up (i.e. not out of breath) on this run, but then pushed it pretty hard. Just a bit over 11:00 per mile pace, well ahead of my 12 minute mile goal. After a short cool down walk, ran fast downhill with Quigley. I also have to say – and this is no reflection on Kiwi’s programming – I am getting pretty goddam tired of running up this hill. Will be glad once I get this year’s Pier to Peak under my belt.

Claw

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08.06.13
Wendler 5/3/1
Month 6/Week 3
Dead Lift Day

WARMUP
K-bell swings at 53lb.

DL
5x255
3x285
4x315
(new 1RM, 345)

ACCESSORY
Lunges
Incline Situps
Machine Row/Pulldowns

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WEDNESDAY– AUGUST 7, 2013

WOD
20 Minutes EMOM


Dubs x 20

T-2-B x 8

Post WOD

KB floor press. AHAP

4x8

GHD 50 reps @10#




TUESDAY– AUGUST 6, 2013

Strength

Heavy Front Squats- Work to 1 Heavy Rep

(8-6-5-5-3-3-2-2-1-1)

WOD
10 Rounds For Time:

KB Swings x 10 @ 70/50

Pull Ups x 10

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After warm ups and dynamic stretches, strength:

Press up to 50 %: 3X5, 95 to 110.

2X2 Press working negative @ 110, followed by 2X5 wall ball to 12 '.

WOD: 24 EMOM: 5 burpees odd minutes, 4 thrusters w. 95# on even minutes.

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8/7 WOD

A. Thruster, build to a 1RM
95-135-145-155-160(f)

B. OHS, 30X2, 3 reps, 5 sets, 2:00 rest
95-115-125(f1)-115-125(f2)
+
EMOTM, 8;00
5 PC+PJ at 70% 1RM
Did not do, stretched out instead.

I have been missing lifting weights a lot lately, so I decided to come in to Open Gym to do the strength part of the Sport WOD. Good ROM on all movements I am pleased to report. Strength down as expected. I have basically never done heavy thrusters, so 155 seemed OK. OHS way down, but part was probably the 3 second descent. Also I am fasting today. Good to know I still have it in me to make poor Crossfit choices!

Claw

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@Claw, nice run!

Thursday August 8, 2013

Tigers complete 4 game sweep of Indians tonight effectively ending Indians' season. Browns play home opener ($115 for a pre-season ticket? Really?).

Skills work
Held a 35# goblet squat for 2:30
front plank, l side plank, r side plank, 30 second hang, 30 second handstand against wall, 35# tgus, 35# one arm OHS, pistol progressions

Strength
Strict press
10x45, 5x65, 5x95, 3x115, 1x135, 1x145, 1x155, failed at 165.

Metcon (who am I kidding, I just didn't have anything in the tank today
10 burpees
10 35# kb snatches right arm
10 35# kb snatches left arm
then sat and watched sweat run off my nose onto my round belly....

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8/8 Endurance WOD

25 mins as far as possible up Gibralter Road from a little past intersection of Gibralter and El Cielito.

2.31 miles, 907’ elevation gain. Average pace 10:51.

I pushed it very hard. No way I can keep sub-11 going up Gibralter Road for the entire race, but I held it for over two miles.

(WFS): [url]http://connect.garmin.com/activity/355499092[/url]

This is the same WOD as 8/1, and it showed great improvement! Here is a comparison (WFS): [url]http://connect.garmin.com/activity/comparison?activityId=355499092&activityId2=351775631[/url]

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08.08.13
Wendler 5/3/1
Month 6/Week 3
Bench Press Day


WARMUP
20 pushups
PVC Rollovers

BENCH PRESS
5x175
3x200
3x225

ACCESSORY
Dips
French Curls
Incline leg extensions

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Real Kick@SS Guys!!

[B]6 Aug:[/B]
Deadlift 7-7-7-7-7-7-7 reps

For each set, touch and go at ground only.

135(7), 185(7), 205(7), 225(7), 245(7), 275(3), 225(7)

[I]This WOD looked great on the main site. My grip was the limiting factor. I really wanted to do break 300#.[/I]

[B]7 Aug:[/B]
15 min:
Est Max 3-position Snatch (Floor, Hang, High-Hang)
45#, 65#, 75#, 85#

[I]It helped doing some OHS with the target weight, which helped. But the 85# were power snatches.[/I]

[B]8 Aug:[/B]
AMRAP 20:

50 Wall Ball (20,14#)

50 Double Unders [I](150 Single Unders)[/I]

40 Box Jumps (24,20")

40 Toes to Bar

30 CTB Pull-Ups [I](As High as I could get 'em)[/I]

30 Burpees [I]Yay! Burpees!![/I]

20 Cleans (145,100#)

[I]Did everything except 28 Burpees (Yay! Burpees!!) and the cleans. Felt good about the wall balls and the box jumps. It also included a run from one side of the base Globo. Kinda wanted to get to the Cleans...[/I]

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THURSDAY– AUGUST 8, 2013

Strength

Speed Deads- 10 x 2 @ 225

WOD

5 RFT:

3 Position Clean & Jerk @ 135

100 Meter Sprint

Post WOD

Band pulls. 3x10
OH squats
Sotts press
Face pulls
Lateral raises