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Looks like you all are doing some great work and best of success to those continuing on in the open completion!

It has been a great week at the box! Lot of enthusiasm by everyone anticipating the Wednesday announcement of 13.4 (darned if our co-owner) didn't guess right on the WOD!
I did a Scaled version of the posted WOD on Monday, took a total rest day on Tuesday, Wed did 20minutes of shoulder-hip and quad stretch and mobility.
Strength: 3x5 BS +5 lbs from last wk-215# ( felt strong)
13.4 announcement confirmed it was going to be a test for me as I had not lifted ground to overhead more than 95# (protecting shoulder and wrist) from past injury. My coaches offered to help on techniques- spent several hours and gained a lot of confidence!

Today: did 20min of rolling out on the pain ball and lifting light and then judged 3 athletes!

My turn came up so hit it at a pace ( that I thought I could hold up too):super:
Managed 52 total reps:yikes: DANG fatigue started affecting form pretty drastically (hip speed) mostly:ranting2: learned a lot and had a blast even though I fell quite a bit short of the mark I was aiming for!,

Looking forward to having family and friends over for big brunch after SUNDAY Easter services.

Wishing all of you a Blessed Easter!
;)

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03.30.13
Wendler 5/3/1
Month 2, Week 1
Dead Lift Day

Did the de-load phase (week 4) of Wendler last week, nothing really worth logging here, just 3x5 of the lifts @40%, 50% and 60% of 1RM. Also did get out and do some uphill sprints at the dam.


WARMUP
K-bell swings
Suitcase DL
53 lb. bell

DL
5x205
5x235
7x265

ACCESSORY
Tabata Lunges

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Sunday March 31, 2013

Shuffled one mile around a muddy farm.
110 single unders (unbroken)
30 burpees (unbroken, 3:47)
15 wall ball shots (keeping ball overhead like an OHS, unbroken)
10 jumping toes to bar (unbroken, only 2 would have counted)
10 assisted pullups
10 assisted ring dips
25 kbs (44#, unbroken)

Here are some truths and observations from the Games.
I am one of the strongest guys in my group, it is like a super power, but I don't get to use my super power because I run out of gas after 90 seconds. I run out of gas after 90 seconds because of two things, 1) my body composition (which is 100% related to what I eat) and 2) when I get gassed after x seconds in a WOD I stop and rest (therefore I need to start working on getting to x+1 seconds, or x+2) <one more second per week would be 47 more seconds between rests by the time of Open 2014)

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Monday April 1, 2013

Group warmup

5 minutes, EMOM
15 double unders, 10 KBS (45#)

Strength
15 minutes to find 1RM back squat
315#

Metcon
11.1, 10 minutes, AMRAP, 30 dubs 15 snatches 75#
got three full rounds (135 total reps).
gotta check whether I ever did 11.1 before...

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3/29 WOD

Open WOD 13.4
7 minute AMRAP of:
3 Clean and jerk (135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

60.
Really happy with this. 135# power cleans went quickly and smoothly. I was able to pop my hips open on more than a few of them. No misses on cleans, jerks, or T2B's. Wanted to make it through the round of 9 and into the round of 12. Ended up completing the round of 12.

Claw

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Claw, nice work.

Back Squat day:
5X 275, 3X315, 1X 355
4X10' lunge w. 2X KB
3X5 225 BS w. chains
3X5 GHD machine back ext./sit ups.

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Claw - Nice job on 13.4.

Nice work to everyone who competed or just keeps working out.

Back from a week's vacation, kayaking and snorkeling. It was nice to totally "check out" from the world and just enjoy the nature and the physical activity. Only negative was discovering that something about the motion of paddling a kayak irritates my bad shoulder. Especially after eight miles against the wind. Lol

4/1/13 Re-do of 5/3/1 week
WU:
Row 1000m
Shoulder and t-spine mobility
Overhead press 45 X10/ 65, 80 X5/ 95 X3
Lift:
Overhead press 120 X5/ 135 X3/ 150 X1
Assist:
Pull-ups 7, 10, 8
Overhead press 80# 15/ 10/ 10 reps
Cash out:
Yoga

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Awesome Work Guys!! (Especially Chaplin Tim & the Claw on 13.4!! :bowdown: -Not to mention the back squats Pat, JT & JJ!!) Alden, Welcome back!

[B]WU:[/B]
400m run
3 rounds:
5 Pull Ups
10 Push Ups
10 Air Squats

[B]WOD:[/B]
12 min AMRAP:

4 Shoulder Press (75/55)
8 Sumo Deadlift High-pull (75/55)
12 Front Squat (75/55)

1 rep shy of 7 rounds :mad:!!

[I]Seemed easier on paper!! SDHP's were the rest, which was kind of funky since it was easier to go from Front squats to Shoulder presses. (I did do a couple of "two finger" Presses! :D) I need a LOT of work on my hip extensions!![/I]

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4/2 WOD
6 rounds FT:
20 DB Snatches (10R/10L)
30 Double Unders
200m run

17:09
Went heavy, used 45# dumbbell for the snatches. 5 left, 5 right, 5 left, 5 right. Sets of 5 straight through. (I have done a couple max 55# dumbbell snatches in 10 minutes and came out with 100, so I figured 120 snatches at 55# would be too much but 45# would be just right. It was.) Four of 6 double under sets unbroken.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8613760046/[/url]

Claw

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4/2
WU:
Row 1000m
Squats X2X10
35# KB swings X2X10
Deadlift 45 X10/ 120, 150 X5/ 180 X3
Lift:
Deadlift 225 X5/ 255 X3/ 285 X6
Assist:
T2B X2X10
65# power snatch X2X10
65# front squat X10