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M.E. Power Clean 5-5-5-3-3-3

185, 185, 185, 205, 205, 215

Rest 5 min, then

2 rounds for time:

5 hand stand push-ups
5 chest to bar pull-ups
5 jumping squats w/45 lbs
run 200m

Rest exactly 1:30 and repeat for a total of 4 cycles

5:40, 5:09, 5:00, 4:44

got better at HSPU through the rounds, ran a little harder the last round to try and break under the 5 minute mark

skill work: 3×10 GH Raises

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02/09/10: REST

02/10/10:

WARMUP:

Stretch
PVC rollovers
20 rear squats with PVC

WOD/STRENGTH:
Rear Squat
(every minute, on the minute)
2x185
2x195
2x205
2x215
2x225
2x235
2x245
2x255
2x265

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1/9/10

Five rounds of AMRAP for 3 minutes of

3 power cleans
6 pushps
9 squats

one minute rest between rounds

339 reps

1/10/10

30 minutes bike covered 9.1 miles
Tabata pushup 11

55/68/219/5526

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2/10 WOD.

10 Rounds for Time of:
5 DB Burpee Squat Clean Thrusters (aka “Goodlands”)
8 Kettlebell Swings

25# dumbbells, 24 kg. kettlebells: 14:51.
Warm up was Tabata pushups: 6. Tabata pushups bummed me out. Aimed for 12, so did 12, 12, 12, 12, 12, 12, 8, 6. Crashed and burned!

This was a hard one! Still have to admit to myself that I'm not getting full depth on all squat cleans. (This is starting to be an issue.) Happy to be rocking the heavy kettlebell, though.

[QUOTE=Ted Zink, Jr.;737324]Tabata pushup 11[/QUOTE] Good job, Ted!

The Claw

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did the main site WOD 100210.

After general warm up and spec. stretches and strength for groin. My comfort level w. back squat was not quite to parallel. Set the restraining bars in the power cage to accomodate this and to set target for depth of squat.

2 X 10 135 BS
1 X 10 185 BS

Then 10 X 2 BS w. each new set on the minute: 225, 255, 265, 285, 295, 305, 310, 315 (started this set 15 seconds late), 295, 295. I could not keep up going into set 8. So I lowered the wt for sets 9 and 10. Tough workout.

I am really trying to be very cautious. I don't want to show up at the certification next month injured.

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Great work on the Squats Pat

Short WU

Bench (from the floor)
5@125#
5@145#
5@165#
5@185#
5@195#

WOD 3 Rounds
10 Pullup
10 Pushup
10 Hang Clean@135#
10 Ring Dip
7:13

m/55/173 CrossFit Chesterton

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I can't believe I missed almost an entire week. We've been crazy busy/sick here in sunshiney southern GA. The 6 year old has strep and I managed a root canal that took 2.5 hours. I think I had to pay extra for ripping the arms off the dental chair.

[B]2-4-10[/B]
WU: C2 3200m+15:08.4
Deadlifts
#95x10
#135x10
#185x1
#205x1
#225x1
#275x1
#295x1
#315x[COLOR="Red"]F[/COLOR]
#135x10
Just wasn't feeling the love.

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[B]2-10-10[/B]
WU: SU/BW Squats/GoodMornings/Elevated Ring pushups/dips/pullups/#40 KB swings/C2, 3200m=14:52.4

Backsquats
#65x10
#75x10
#85x10
#95x10
#115x2
#125x2
#135x2
#145x2
#165x2
#175x2
#185x2
#195x2
#205x2
#215x2 Here's where things got interesting. 215 is my previous 1RM. Today the girl from the US Olympic Powerlifting team stopped in and said, "Oh, you're going higher." And I did:
#225x2
#230x2
#240x1 [COLOR="SeaGreen"](NEW PR!)[/COLOR] A little bit of coaching (and encouragement) go a long way. She also mentioned that my DL should be somewhere near my BS. My DL PR is #315. I've got some more work to do.
#135x10 and a 5 mile bike ride for a cashout

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Scott, Nice job on the BS PR. Not sure about the info you got from the power lifter. DL being close to your BS? Doesn't sound right to me unless she is not doing a full depth squat or just weak on the DL. If you look at the stats of most of the Games competitors their BS is usually about 70-80% of their DL. Jason Kalihpa's DL is 485, BS is 365. Your numbers look good to me... your at 75%.

Sprints Today
5 sets of run and build up to sprints over 100 m
rest 30 seconds between each sprint
5 sets of sprint starts to about 100 m
rest 60 seconds between each sprint

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[QUOTE=Terry Dickman;737717]Scott, Nice job on the BS PR. Not sure about the info you got from the power lifter. DL being close to your BS? Doesn't sound right to me unless she is not doing a full depth squat or just weak on the DL. If you look at the stats of most of the Games competitors their BS is usually about 70-80% of their DL. Jason Kalihpa's DL is 485, BS is 365. Your numbers look good to me... your at 75%.[/QUOTE]

And just to be a contrarian, Louie Simmons (Westside Barbell) says trained properly, your BS should be more than your DL. Don't ask me how or why, but the man does know his stuff.