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friday

spicy fight gone bad

3 rounds 1 minute each

goblet box squat 16 kg kb
24" box jump
banded good morning
sit ups
10 M run
rest

349 reps

saturday partner wod (since we were both on mods we each did 25 of our own thing and then combined on the sled pull...one partner working at a time only)

24" box step 10lb ankle weights
400m 45 lb sled pull
banded good morning
400m 45 lb sled pull
toes to wall
400m 45 lb sled pull
goblet squat 16 kg kb
400m 45 lb sled pull
ghd sit ups
400m 45 lb sled pull
bulgarian split squats 12 kg kb each hand
400m 45 lb sled pull

39:09

then cooked 276 hamburgers for the bike race and went to a 60th birthday party. pretty tired today

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Great work everyone.

Haven't posted in a while; busy with life maintenance, vehicle issues and work. Last week was a deload week so nothing very exciting anyway. Tweaked my back about a week ago when I had to dump a squat that was too heavy. Back seems to be recovering well but I lightened up and am going to make sure it is ok before cranking up the weight again.

5/12
WU:
50 straddle hops
Back, hip, shoulder and t-spine mobility
Press 45 X10/ 60, 75 X5/ 90 X3
Lift:
Press 100, 115 X5/ 125 X7
Assist:
Pull-ups (bodyweight) 10, 10, 8
Pull-ups with added weight 5 (+10#), 5 (+20#)
Press 75 X15, 12, 10, 10, 10

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5/11 workout @ Bacara

"360 training"
Circuit training, 30 seconds on, 30 seconds off through 5 stations with 2 minutes rest in between. Stations included Bosu ball, TRX, ropes. Not a bad workout.


5/13 WOD
A. Front Squat, 21X1, 5 reps, 4 sets, 2:00 rest (work sets)
B. Snatch Balance, 2-3 reps, 4 sets, 90sec rest
95/45; 135/65; 155/75; 165/95

+
3 rounds of:
400m run
20 KBS (2/1.5pd)
15 T2B
rest 2:00
16:40.

Everything felt good on the FS/SB portion. Worked on full depth on both movements so weight was slightly on the light side. The 3RFT with 2 pood kettlebell was just long. American swings, KB sets of 10/5/5; T2B sets started at 10 and quickly devolved to 5's then 4's and 3's by the end. Only Ralph, Cody, and I went Performance Rx. Proud of that. Huge class today, dodging barbells and kettlebells was an additional challenge.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8736016056[/url]

Claw

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05.13.13
Wendler 5/3/1
Month 3, Week 3
Dead Lift Day


WARMUP
Squats
Suitcase DLs
Ball Slams


DEAD LIFT
5x235
3x270
3x305

ACCESSORY
Situps

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Awesome work guys!!

[B]WU:[/B]
400m run
Dynamic Warm Up:
~25ft:
Walking Lunges
Sumo Squat Walks
Spiderman Walks
Inch Worms (2 HR Push Ups)
High Knees (2)
Butt Kickers (2)

Snatch Practice

[B]WOD:[/B]
Establish a 1RM Snatch

Then

4 RFT:
25′ OH Walking Lunge (45/25)
25-20-15-10 Toes to Bar

45#, 75#, 95#, 115#(f), 105#

Rx
9:00

[I]Not thrilled with my snatch. It's one I've GOT to keep practicing. (Of course, it's been 5 days since my last WOD.) The metcon was deceptive. the TTBs were tough & the Walking Lunges seemed to be the rest! Not good!! ;)[/I]

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feeling a bit under the weather.....

4 rounds 5 minutes walking with band looped through weight belt on to feet

1 round green band

then had to drop down to 2 rounds with black band

and finally last round with red band. wore most of the hair off of the inside of my lower legs from rubbing with the bands.

100 situps

shoulder rehab work

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05.15.13
Wendler 5/3/1
Month 3, Week 3
Bench Press Day


WARMUP
Push-ups
Rollovers

Bench Press
5x170
3x190
3x215


ACCESSORY
Janda Crunches
Side Presses w 35 lb kbell

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5/15 WOD

Decided to blow off "House of Baratheon" and joined Sean for his 35th Birthday WOD, as did Keala.

35 minute time cap:
35 toes to bar
35 pistols (used green band then blue band)
35 burpee pull ups
35 sit ups
35 wall balls
35 squats
350 M row
35 lunges
35 turkish get ups (started 1 pood kettlebell then 25# dumbbell then 15# dumbbell)
35 kisses (this was Keala's suggestion; I modified)
3.5 lap run.

Just made it under time cap. Run finished halfway around the block so stop time not precise, but then start time was not precise either. This looks pretty much like you would expect a WOD to look when everybody in the 6 a.m. class throws out a movement.

Happy Birthday Sean!

Claw

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tonite

9-15-21

40lb dbell goblet squat
16kg russian kb swing
200 m run

6:33

3 x 8 ghd sit up 40lb dbell

t bar row 3 different hand grips 15 reps a whole 10lb plate on the machine. was happy shoulder did not give me to much grief with this exercise :pepper:

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5/16 WOD

A1. Deadlift, 32X1, 4-5 reps, 4 sets, 90sec rest
A2. Ring Dips, AMRAP-1, 4 sets, 90sec rest
225/11; 225/11; 245/8; 245/out of time

The slow descent on the deadlift really made things feel heavy. Kipped a couple ring dips at end. Lots to do today so Hogies hurried things along, meaning I missed my last set of ring dips.

+
5 Wall Walks
50 Air Squats
4 Wall Walks
50 Medball V-Twists (R/L = 2)
3 Wall Walks
50 No Pushup Burpees
2 Wall Walks
50 Dumbell Power Snatch (Alt R/L)
1 Wall Walk
50 Double Unders
Coach's Note: Please do not put a hole in our wall...
13:46.

The wall walks really suck the life out of me. By the med ball twists I was having to break things up into short sets. Feel like I did an extra 10 burpees but I’m 95% I did not, they were just slow. Thought about snatches at 45# before we started, grabbed 35’s right before WOD, did about two and went to 30’s. Completed double unders in about 4 sets, with the last two sets of about 20 each. Still feeling Sean’s 35 WOD from yesterday, think I need a rest day tomorrow.

Claw