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Friday September 6, 2013

"Rest" Day (if you count driving 500 miles as rest...)

Glad to be back in the US of A.

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Vacation WO in Toronto at Auxiliary Crossfit

Good 20 min warmup and mobility

Team WOD for time. 19:52

Teams of 4 .... Split work however

50 Snatch
100 BBJ
200 PU
300 squats
200 DL
100 KBS

50 dub buy out


That was fun!!! Thanks to Justin and crew @ Auxiliary Crossfit... Guys made me feel right at home... Looks like it will be a great week there :):):)

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Saturday September 7, 2013

Rowing and jump rope warmup.

Back squats to 315#.

Metcon: "Dig a hole with goats" (find two movements that need improvement, make a 10 minute couplet)
5 rounds of:
10 24" box ups
10 T2B

After:
worked on HSPU (got a 2 ab mat HSPU)
worked on clamping the rope better with my feet.
did some shoulder mobilization

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09.07.13
Wendler 5/3/1
Month 7/Week 3
Squat Day

WARMUP
OHS w/ Oly Bar

BACK SQUAT
5x215
3x245
3x275

ACCESSORY
Front Squats w/ Oly Bar
Ab wheel rollouts

Disappointing month as far as strength gains, 1RM only went up in Shoulder Press (150). Squat (290), DL (345) and Bench Press (240) all held at previous month's levels. BUT . . . I also lost 5 pounds over the last month due to diet and some extreme cardio. Definite cause and effect there.

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[QUOTE=John Jaeckel;1192890]09.07.13
Wendler 5/3/1


Disappointing month as far as strength gains, 1RM only went up in Shoulder Press (150). Squat (290), DL (345) and Bench Press (240) all held at previous month's levels. BUT . . . I also lost 5 pounds over the last month due to diet and some extreme cardio. Definite cause and effect there.[/QUOTE]

@John

I feel your your pain...been leaning out myself and the numbers don't make me happy.... But being faster and more mobile makes me very happy! Plus my conditioning is going great...keep telling myself " can't have it all".

Keep up the great work...

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JJ - What Michael said! Any gian is great - and you're beating everyone else who did NOTHING!!!

[[BWOD:[/B]
"Pedro"
[I]A DIYWOD[/I]
10-9-8-7-6-5-4-3-2-1 25# Dumbell Shoulder Press
15 Sit=ups between each round

9:06

[I]Didn't think Itwould take as long as it did. Still sore from the 60 GHD sit ups from last Thursdays WOD (which I guesss is a good thing! :shrug:)[/I]

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Worked out at West Toronto Crossfit...

Jeff and the gang were great to me!!! Awesome folks:)

WOD

for time 12:02. @ 135 lbs

21 strict press

Run 400 mtr

21 push press

Run 400 mtr

21 jerk press

Felt great that I could string all 21 strict and push press together... Ran out of gas and started getting sloppy on the jerk presses, needed to go deeper on my dip but just couldn't do it at those reps and intensity...

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great work as usual guys.

after this weekend i am super glad to have been involved in xfit for the past almost 4 years.

saturday morning at the box

12-9-6-3-6-9-12

body weight dl (235)
toes to wall

8:58

then went to my buddies place where over the next 2 days 6 of us split and delivered just over 11 cords of firewood. we used a hydrolic splitter for a large chunk of it as well as a dump truck to deliver it but waking up today was a pleasant surprise in that i was not sore and will be able to function properly at work.

thank you crossfit for improving my life!!!:pepper:

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9/7 Saturday WOD

"Barbara"
5 rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest

37:51 minus 12:00 rest = 25:51
Zach really programmed a butt-kicker this morning which was just what I needed. Time is 4:45 off my PR. First set of pullups 20 straight through, then 10-5-5, and downhill from there. Similar deterioration for all movements. I really need to get back to doing something other than running.

Claw

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9/9 WOD
A1. Bench Press, 20X1, 5-7 reps, 5 sets, 1:00 rest
A2. Ring Rows, 3131, AMRAP at tempo, 5 sets, 1:00 rest
95/10, 135(f4)/8, 135(f4)/7, 125(f4)/7, 115/8

+
5 rounds of:
400m Run
rest 2:00
Note: Aim is to hold lowest TOTAL time for all 400's
14:52 (minus 8:00 rest) = 6:52 running time.

Disappointed in the strength work, was not even able to get the prescribed 5 reps at my chosen weights on 3 of the sets, so I had to go down. Ring rows were OK. Not happy with my poor strength lately, began to ponder my impending decrepitude. Running splits were 1:26, 1:23, 1:23, 1:20, and 1:20, so I got faster (or held steady) each round. Then I felt better.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9709057871/[/url]

Claw