Re: The Barn
 

Sunday September 30, 2012

Skills Ladder Practice

Fran: Rx, 13:28

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hip

WU #5: 1 round of:
10 each, arm/leg stretches, 25 wheel Sit-ups
10 pushups, 10 inverted ring hangs,
10 Shoulder press, 55lb., 10 cleans, 65lbs.
10 OHS, 45 lb. (shoulder still sore)
5 bouldering routes 5/6

Skill: MU=20 total for September
HSPU= 75 + 5 in Skill(3 + 2)=80 total for September
Bar MU=0 for September

WOD: 50-35-20 reps for time of:
WallBall, 20 lb.
Pull-ups
DU 27:03

Practiced climbing and putting pro in my crackboard.

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Monday October 1st, 2012

Warmup

15 minutes to find 1RM clean
195# squat clean
205# power clean (PR is 240#)
I felt weak from Friday's WOD, saturday's oly lifting seminar, and sunday's skill ladder + FRAN.

15 minutes to find 1RM low bar squat
145# (didn't feel like pushing it at all...)

METCON
5 rounds, for time,
5 deadlifts 235#
10 burpees
8:38

Re: The Barn
 

[B]Sunday October 7, 2012
[/B]Tried to shake off some of the rust at the shed.
Some easy TGUs, easy KBS, easy air squats, and lots of groaning.
It was interesting and disgusting that I hurt worse from five days of inactivity and travel than I would have if I'd been CrossFitting. Apparently Neil Young is correct, that it's better to burn out, than it is to rust....

[B]Monday October 8, 2012
[/B]Today's report can be found on my blog....
[url]http://jtkalnaynovels.wordpress.com/2012/10/08/crossfit-dont-poke-bears-with-sticks/[/url]

And some social commentary....
[url]http://jtkalnaynovels.wordpress.com/2012/10/08/federal-reserve-direction/[/url]

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hip

WU #6:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
10 Burpees , 10 Ball Cleans, 22lb
25 bench situps, , 15 butterfly pull-ups
10 Toes to Bar, 10 Snatches, 65lbs.
5 bouldering routes 5/6

Skill: MU=0 total for October
HSPU= 5 + 5 in Skill(5)=10 total for October
Bar MU=0 for October

WOD: 4 rounds for time of:
3 Rope Climbs at 15'; [B]3 Bachar Ladder[/B]
30 push-ups
30 sit-ups 29:38

15 min. Stretching

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Hinckley w/Rick; crack climbs

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Roller- clfs, quads, back/shoulders, hip

WU #7: 9 Forward Rolls, 9 Backward Rolls
12 Rev Wrist Curls @ 10lb. dumbbells
20 Rock Ring Rows, 10 jerk, 75lb.
10 Sumo Deadlift Highpull, 75lbs.
10 Towel Pull-ups, 10 TGU, 20 lb.
5 bouldering routes 5/5

Skill: MU=5 in skill (2+1+1+1, all false grip)=5 total for October
HSPU=10 total for October
Bar MU=0 for October

WOD:Weighted pull-ups 1-1-1-1-1-1-1 35-45-55-65-75(F)-75(F)-70 154lb. BW
Compare to 1/9/11 25-35-45-55-65-70-75 164lb. BW

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Friday October 12, 2012

First CrossFit Competition...
[url]http://jtkalnaynovels.wordpress.com/2012/10/12/first-crossfit-competition/[/url]

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Good Luck at the competition JT!!!

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Hinckley w/Rick, Tim and Jeff. Best conditions of season!

Hinckley Crack Area:5/5 routes
Banana: 3/6 routes
Snoopy: 2/3 routes
14 routes total