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7/10 WOD
Kiwi's Running Seminar

10 x 300 meter run @ 80% with 100 meter walk/run cool down. No break.

1:19 [url]http://connect.garmin.com/activity/197839392[/url]
1:20 [url]http://connect.garmin.com/activity/197839397[/url]
1:20 [url]http://connect.garmin.com/activity/197839404[/url]
1:21 [url]http://connect.garmin.com/activity/197839407[/url]
1:21 [url]http://connect.garmin.com/activity/197839412[/url]
1:20 [url]http://connect.garmin.com/activity/197839419[/url]
1:17 [url]http://connect.garmin.com/activity/197839423[/url]
1:16 [url]http://connect.garmin.com/activity/197839427[/url]
1:16 [url]http://connect.garmin.com/activity/197839433[/url]
1:12 [url]http://connect.garmin.com/activity/197839440[/url]
(Yes, I got a Garmin.)

I think about 1:16 was really my 80%.

Claw

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Once again I have gotten behind on my posting so I will not bore everyone with a long list of WOD's done from 7/1 thru 7/9

7/10
wu GHD situps and back extensions
WOD 5 rounds
row 250m
10 pullup
10 pushup
10 GHD situps
10 pushups
Post Double unders

m/57/180

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[QUOTE=Jack Davis;1076026]Haven't posted since my wife got me a membership to our local box. What a difference doing WODs with others as opposed to on your own. All goats are improving! Loving the camaraderie and competition!:kicking0:[/QUOTE]Jack - So cool! Now you know how I feel in a hotel or in a globo! Clipped 14 min of my Elizabeth time from a Globo to the box!
[QUOTE=Alden Hingle;1076073]As always, reading your workouts and results fills me with admiration and motivation. Good work!...[/QUOTE]Backatcha!!
[QUOTE=Alden Hingle;1076073]...Today was the first wall ball workout since injuring shoulder eight months ago. Happy with the way it felt. First 30 shots were continuous and happened in 1:15. Then sets of 3-5 for a bit, then increasing numbers of reps before breaks until completion. Definitely need to work on my pacing.[/QUOTE]Alden - Glad it went well for you after your injury! Hear you on the pacing!! 30 Wall Balls in a row is impressive!
Claw - [QUOTE](Yes, I got a Garmin.)[/QUOTE]Sweet! Nice sprint times!!

[B]WU:[/B]
500m row
3 rounds-
3 Wall Walks
5 Pull Ups
9 Push Ups
11 Air Squats

~49 ft:
Hip openers
Hip Closers
Spidermans

[B]WOD:[/B]
5x3 135# Back Squats – rest 75 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

For time:
Run 400m
3 rounds of the BB complex-
5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex

[I]Scaled to 95#. 115# is my 3 rep max for the Hang Power Clean! :eek:.[/I]

16:42

[I]This was tougher than it looked. Hang Power Cleans are a new found goat of mine! Even the 95# were my weak point. The runs were awful! Though, since I just came back from seeing my brother-in-law who's in Hospice, It's not that bad![/I]

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last nite

3 x 10 bent row barbell 135

then 3 rm incline dbell press 45 lb dbell

then 6 rm narrow bench press 160 lbs

then home for kangaroo strip steak wrapped in bacon with yams and steamed veggies. if you have never had kanagroo before it is an amazingly tastey meat. i would not hesistate to have it again.

keep up the great work everybody.

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[QUOTE=John Burch;1076214]Once again I have gotten behind on my posting so I will not bore everyone with a long list of WOD's done from 7/1 thru 7/9

m/57/180[/QUOTE]

That's ok, John. We know you're kicking butt!

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Claw - Nice sprint times!
Bill H - Sorry to hear about your brother-in-law. I find every time I find something "to complain about," I realize I have nothing to complain about...
Cliff - I like your "cash out." Kangaroo steak sounds wonderful.

7/11
WU: Row 800m; upper body mobility work; bench press 75, 95, 115X5
Lift: Bench press 125, 140X5/ 160X8
Assist: 45# db rows X4X10
pushups X4X10
Cash out: Wobble board; lower body stretching

No WOD; today is a rest day. Probably a good thing because 160 felt heavy during that last set. I think the shoulders are still recovering from hang power cleans and wall ball.

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that's Funny Alden but Thanks

7/11
Box squat 1 rep max 235
5x8 good mornings @95
WOD FGB
total:shrug: I cannot count and work
m/57/180

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last nite

2 rm front squat 295 lbs

1 rm dead lift w/ 5/8" chains 395 lbs

Re: Over 50 Crossfitters Sign Inkb sdhp
 

Hey people, likewise behind in posting.
Yesterday: 15 minutes of 1 rep hang cleans without hip extension (weird).65 to 155. This actually turned into a warm up for

WOD
12 AMRAP

10 left arm clean and jerk 24 kg KB
15 kb swings
10 right arm clean and jerk
15 Kb sdhp

3r, 3 clean and jerk.

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7/12 WOD
Kiwi's Running Seminar

Warm up consisted of jog up San Roque from State to past Foothill, about 0.85 miles; then,

7 rounds of 100% effort up Heartbreak Hill
1:54 [url]http://connect.garmin.com/activity/198462591[/url]
2:00 [url]http://connect.garmin.com/activity/198462595[/url]
2:00 [url]http://connect.garmin.com/activity/198462599[/url]
2:04 [url]http://connect.garmin.com/activity/198462606[/url]
2:09 [url]http://connect.garmin.com/activity/198462615[/url]
2:11 [url]http://connect.garmin.com/activity/198462624[/url]
2:06 [url]http://connect.garmin.com/activity/198462628[/url] (* This was edited down to 2:06 because I forgot to turn my timer off at end; which pretty much tells the story about these god-awful uphill runs.)

Cool down, jog back down to cars at State and San Roque.

Claw