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7/28 workout

Loaded (with help) and unloaded (without help) small U-Haul truck full of patio furniture.



7/30 WOD

Back Squat
5 – 5 – 5 – 5 – 5
135-185-195-225(f4)-215

Followed by:
2000 M Row for time
8:18.

Haven't touched a barbell in a while because of the Endurance Seminar, and haven't done BS specifically in months, so it was fun to get under the bar. That said, my weight is down to 153# and I am not feeling at full strength. I have done 5x225 before so it was disappointing not to get this up. Also running short on time, so I took by 135 warm up as my first set. It would have been nice to give 225 another go after a little rest. Shared the platform with Danette which was great!

2K row was rough. Tied my PR from 3/22/11. Rowed side-by-side with Lum who gradually pulled away the whole time. Hard to compete against a guy who does not feel pain! Link to today's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7677969788/[/url]

Claw

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After warm up, more snatches today.

15 minutes to hit a 1 rep max for 3 position snatch. This was 3 snatches done in succession from different positions. I got to 135 and stopped.

12 minutes AMRAP
30 double unders
20 shoulder touches (from hand stand position)
10 pull ups.

3R+90 jumps.

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last nite

1 RM to a 16" box squat

325 lbs

then 10 x 2 on the minute dead lifts @ 280 lbs

then off to logger sports grounds to practice running across the log in the burling pond. did not go well as out of 10 trys i only made it across once cleanly

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7/31 WOD
Kiwi's Running Seminar
12 laps, full-speed run (but not sprint) on straights, jog on curves.

25:25. (Forgot my watch so I crossed finish line with Gannon who announced time.)
From lane 5 this is 5,160 meters. This equates to a 24:38 5k, about 90 seconds off my PR. The full-out run was pretty tiring and the jogs were sloooow. I counted paces a couple times, so it was about 50 paces full-out run, 150 paces jog. Good to know.

Claw

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Good work everyone!

On business travel last week so just did my lifts (back squats, deadlifts and bench). Warm-ups and cashout were the jog to and from the gym. No shoulder presses due to hurting shoulder doing thrusters the week before.

Saturday-Monday on 3 day bicycle ride. Breckenridge to Vail via Vail Pass (day 1); Vail to Glenwood Springs (day 2); Aspen to Ashcroft (day 3). Very pleased that the strength and conditioning work done in recent months allowed me to keep up with the stronger riders through the weekend. Did some light shoulder presses last night with no pain so the week+ of rest was a good thing.

7/31 Deadlifts
Deload week 100, 120, 145X5
Rest day for WOD

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tonite

15 minute amrap

7 155lb front squat
200 m. run

7 1/2 rounds......was about 4 seconds late in finishing the run to make it a full 8 rounds

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Cliff That loggers thing sounds like alot of fun, good luck and nice DL also
Alden thats a lot of bike riding in some beautiful country sounds very nice

been putting in the work but not posting, 7/28 I entered the CrossFit Crown Point summer bash
was a long hot day in the sun but a dam good time
Met a 40 something guy from Indy who trains at home who did very well and made it to the finals I think its great that someone can train at home and still do well enough to bring it at a comp.
did three WODs
10:00 time cap run i dont know how far
and then DL 225 as many times as you could with time left, I had about 5:00 and was able to lift it 74 reps
Next was a 8:00 EMOM 5 burpees then as many 115# thrusters as you could do 35 was my total
The last WOD and the one I thought would be a good fit for me was not so much
6:00 EMOM 10 pullup and as many ground to overhead @ 135, 17 for a total
finished 9th out of 22
I'm sure I was the oldest guy in it by miles

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John, congratulations on the competition.

After warm up, 15 minutes for 3 rep max of snatch and combined push press. I stopped at 125. Presses with such a wide grip are very tough.

WOD

4 RFT
5 power snatches @115
10 box step up w. same weight
20 lateral burpees
Every 3 minutes, regardless of where the participant is in the work out, each person must grab the bar in overhead with wide grip position and hold for 30 seconds. Putting the bar down early earns a penalty of 20 burpees post work out.

I stopped after two rounds and 3 X 30 sec. holds for 9:20. It's been a while since I could not complete a work out. I was not the only one hitting a wall.

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[QUOTE]After warm up, 15 minutes for 3 rep max of snatch and combined push press. I stopped at 125. Presses with such a wide grip are very tough.

WOD

4 RFT
5 power snatches @115
10 box step up w. same weight
20 lateral burpees
Every 3 minutes, regardless of where the participant is in the work out, each person must grab the bar in overhead with wide grip position and hold for 30 seconds. Putting the bar down early earns a penalty of 20 burpees post work out.

I stopped after two rounds and 3 X 30 sec. holds for 9:20. It's been a while since I could not complete a work out. I was not the only one hitting a wall. [/QUOTE]
Snatch Grip press, I remember I could barely sleep when I first started doing those, so sore. :D The only thing worse, is OHS with a narrow grip. UGH!!!

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thanks john. should be an interesting day. with the forcast being as nice as it is susposed to be there could be upwards of 2,000 people in the stands.

tonite

box jump 42 inches
bench 5-5-5-5-5

135-145-155-165-175

then 5 x 10 bench on bamboo bar with 2 12 kg kb per side with red bands

then 5 x 6 bent row at 135 lbs