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Hey gang . Have missed a bunch of workout and posting. Spent last week in Venice Beach/St. Monica area. Went to one box, Paradiso Crossfit. Nice place and good coaching.

Notice the WOD's there are same pattern as Tribal. Some standing movements to stretch, then some dynamic stretching (Monster walk, RDL, Spiderman crawl, etc.), Then some gymnastic work with negatives: push ups, pull ups, TTB, etc. Then a strength component which varies everyday and then finally the WOD. Makes the hour go by very fast.

I am generally only posting the WOD----but there is allot of other work. Working the negatives or holding position at the bottom,etc. are included in the strength also.

WOD today was 7 rounds of 7 snatches @95 # and 7 pull ups. I stopped after 6R at 12:30. I was just not recovering.

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07.11.13
Wendler 5/3/1
Month 5, Week 3
Squat Day


WARMUP
OHS W/Oly bar

SQUAT
5x205
3x235
4x265

ACCESSORY
OHS w/Oly Bar
Front Squats w/Oly bar
Janda Crunches with 10 lb. plate extended overhead
30" box jumps

1RMs at the end of Month 5

Shoulder Press 140 (5 lb. gain this month)
Dead Lift 335 (no gain this month)
Bench Press 235 (no gain this month)
Squat 290 (10 pound gain this month)

Disappointed that DL and BP did not go up, first month they haven't. Think it's due to dietary restriction and some personal stress. Very happy with squat gains, I probably had another rep at 265 today but was performing the set outside a rack.

Deload week starts Saturday, then on to Month 6.

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Claw, Nice endurance stuff!!

Pat, Glad to see you're back! That negatives stuff sounds great, sonething I need to do!

JJ, Awesome gains on using the Wendler system!! WTG

Cliff, You sure know how to send people off!! Nice Job on that WOD!

[B]WU:[/B]
400m Run
2 rounds:
2 Wall Walks
5 Push Ups
10 24" Bpx Jumps

[B]WOD:[/B]
20 min AMRAP:
7 115# Power Cleans
7 Burpees (Yay! Burpees!!)
200m run

5 rounds + 7 115# Power Cleans +7 Burpees (Yay! Burpees!!) + ~110m

[B]Round 2:
WU:[/B]
Up the [URL="http://www.mapmyfitness.com/us/riverside-oh/wpafb-up-the-area-b-hill-route-115531565"]Area B Hill Run[/URL]

SU/DU practice

[B]WOD:[/B]
Skill Work:
Rope Climb
Ladder Climb
SlackLine prcatice

[I]Tough AMRAP. The runs were the tough part for me. Kinda wished I went RX (135#) on the cleans. But that would've taken a round off at least.
The climbing stuff was a blast! I REALLY MISS it!![/I]

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Wed-Thur-Fri (Trip To Minnesota)

Consumed approximately 27,500 calories of ice cream.

Didn't exercise at all, not even once, didn't even consider it.

:(

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7/13 Workout @ Bacara

A. Seated dumbell press, 5 reps, 4 sets
35-40-45-50(total fail)-45
Really wanted to arch my back, had to work hard to keep neutral spine.

B. Broomstick Mile
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push-Jerk
Run 400 meters
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters

19:30 approx. with 8# bar and treadmill run at 1.0 incline.

Running splits got faster and faster as I upped speed on treadmill from 7.0 to 7.5 to 8.0 to 8.5 by the end. Treadmill always takes a little bit to get up to speed which slowed me a little.

Tried to keep all bar movements unbroken, just took a couple short beats off tempo on squat cleans and snatches. Split were roughly 2:40 (75 squats), 1:52 (75 presses), 3:08 (squat cleans), 3:05 (power snatches).

Some former MLB player was in the workout room while I was there; he looked at me like I was nuts. That’s what I’m talking about baby!

Claw

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Saturday July 13, 2013

The power of competition

[url]http://jtkalnaynovels.wordpress.com/...f-competition/[/url]

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friday

1 RM to 15" box squat 300lbs. was happy considering i think the last time i box squatted was about 6 months ago

then a whole bunch of upper body exercises

then dinner out in vancouver with the wife. first time in about 5 years we had gone to the commercial drive are of the city (we live about an hour out of the city) and boy has it changed for the better and we realized we need to leave squamish more:D

saturday

4 rounds

2 k.m. flat bike ride (coach figured since i can not run and should not row large volume this was the next best thing)
20 russian kb swings 20kg bell
10 ring rows

23:31

then 120 single red band bench pull aparts

then moved 2 full pallets of paving stones landscape block, (only to have to restack them when we realized the execavator had no way to get to them where i had stacked them)dug out a couple of bamboo plants, moved a 4x20 bed of perenials, and finished off a dozen of canada's best beer:pepper:

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07.13.13
Wendler 5/3/1
Month 5/Week 4 (Deload)
Shoulder Press Day

WARMUP
Shoulder and behind neck presses w/Oly Bar
Rollovers

SHOULDER PRESS
5x65
5x75
5x85

ACCESSORY
Bicycles
@the Dam
Stairs
1x120 (walk)
1x120 (jog)
Uphill Sprints
3x65 yards
Stairs
1x120 (walk)

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Monday: 15 july
ANGIE
modified the pullups to chest to bar jumping ( hard pull)
otherwise unchanged.
31m57s
first time Angie without reducing reps. Really chuffed.

H

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Hey JT.... Way to go on the ice cream!!! My bday is end of August, I may do the exact same :D:D:D

MONDAY– JULY 15, 2013

Strength

Group #1- Bench Warm Up to 65%- Then 9 x 2 (1 Set Every 30 Secs) @275

Group #2- Hang Clean & Jerk (Position #2)- 5 x 2 @ 155

WOD

3 Rounds For Time: 14:04

400 Meter Run

Bar Muscle Ups x 5. ( scaled to 5 pull ups then 5 ring dips... Shoulders shot from strength work :p )

Cleans x 6 @ 165