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[QUOTE=Pat Quigley;846692]JC---what is a Powell Raise?[/QUOTE]

I didn't know either. [url]http://www.youtube.com/watch?v=RneA9MidZJ4[/url] (WFS)

Frankly, it does not strike me as a typical Crossfit functional movement, but what do I know? :shrug: I show up and do what I'm told.

The Claw

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9/23 WOD

Snatch Balance: 3-3-3

Followed by:
Tabata
– PVC Sit Ups (feet anchored)
- Row for Calories
- Push Ups

65#-65#-75#. Mindful of the post on full ROM, I stayed light on these in order to squat to full depth. It worked quite well for me.

Tabata PVC sit-ups = 12. With all due respect to our trainers, this is a lame movement. I understand the intent, but the PVC just gets in the way. The same result would be obtained by anchoring our feet and crossing our arms across our chests. I started with 12 and stuck with it each round.

Tabata row = 4. This was pathetic on my part, I should have achieved 5 for sure, if not 6.

Tabata push-ups = 9. I had done a heavy sit-up and push-up WOD two days earlier, so I picked a number and went for it, which was 9. First few rounds, the 9 was easy, but it got more difficult by the end, and I was barely able to crank them out the last two rounds.

The Claw

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[QUOTE]Frankly, it does not strike me as a typical Crossfit functional movement, but what do I know? I show up and do what I'm told.[/QUOTE]

I think its good. I do that, plus other shoulder and rear delt work b/c crossfit doesn't seem to have much; Im thinking itll make up for any imbalance??

(I still have probs w/my shoulders being sore, not sure if its just that I'm old and I'll never be good at this stuff, or something that can be worked on. Pullupus today, we'll see - that aggravates them since April).

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M.E. Front Squat 3-3-3-1-1-1
[B]185,195,205,215,225[/B]
had some knee pain after 225 was going to try 235 but opted not too

Rest 5:00

Record your time to complete:
20 DB Deck Snatch (10/side)
20 Pull-ups
16 DB Deck Snatch (8/side)
16 Pull-ups
10 DB Deck Snatch (5/side)
10 Pull-ups

Loading is 30% of body weight

[B]Time 6:25[/B], felt like a weakling on pull-ups, 6 reps was max unbroken

used 50 lb DB, heaviest we have 25% of body weight

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Wendler Wave 1 DL:5X275,315,355. Warm up:2X10 DL225
Supplement: 5X10 Front Squat 135. Done Paloquin style.
[url]http://www.youtube.com/watch?v=ipCmj8t5aXg&feature=fvw[/url]
(WFS) This helped w. inflexible shoulders. Used small towels.

Tried to do :
Michael: 3RFT of 800m run, 50 Back Ext, 50 Sit ups.

Ran out of time and just did 3X50BE+50Su in 6:21 on a Roman Chair.

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nice avatar Deb

short wu, mostly stretching
Back squat
10x 135
6x 185
6 sets of 5 @ 235#

shoulder press
3@95
3@115
3@125
3@135
3@145
3@155

30 pullups pr

WOD
30 DL @ 135#
30 hang clean @ 95#
30 push press @ 95#
7:08

m/55/185 CrossFitChesterton

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thank you [B]JB.[/B] summer, its gone already!!



[B]09.24.2010-Friday[/B]

Warmup: Run 400, all that other stuff

[B]WOD:[/B]
"Helen"
3 rounds for time of:
400 meter run
21 kettlebell swings - 24kg (16kg)
12 pull-ups
[B]16:45! [/B] One of those days, what was I thinking?! One of my worst 'girls' to begin with, this was a horror story beginning to end. I was starving & ate fat just before (saw it posted on a gym board, fat & protein pre-wod - I usually do carbs/fruit) - BIG mistake!
Could def. use a heavier kb all unbroken & my forerarms weren't killing as usual. But the runs & pullups killed me - stomach hurt & felt sluggish and slow + pullups were horrible, pullups slowed me down the most. You can't be "careful" and kip. Ate something afterward.

Pullup Kip & DH practice (avoiding these for weeks but went fine, go figure!)
Squat prax - worked up to 145# and that didn't feel bad at all...surprised.

oh yeah I jerked 120# again the other day and it didn't seem so hard? Need to video myself, I think I could do more. Does strict or pushpress help that? Maybe need to do some of those...

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[QUOTE=Jim Cordes;847447]I didn't know either. [url]http://www.youtube.com/watch?v=RneA9MidZJ4[/url] (WFS)

Frankly, it does not strike me as a typical Crossfit functional movement, but what do I know? :shrug: I show up and do what I'm told.

The Claw[/QUOTE]


looks like an exercise I did after shoulder surgery years ago.

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Deb,

I can relate to your "pre-workout" eat wrong! I did the same the other day and then went for a run and thought I was going to die from the inside out!

On vacation with the family for 4 days in Kamiah Idaho. I have been riding my dirt-bike and in the last couple days rode the MTB for 15 or so miles (yikes the roads around here are steeeeeeep!

Looking forward to doing the Fight Gone Bad on Monday and as well starting a BS regiment to build strength.

You all have a great weekend!
Chaplain-Tim

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Thanks to Jake and company over at Tribal Crossfit for a good work out.

Saturday 100925

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Total: 239

Recovered and then did Wave1 Wendler OHP: 5X 110,130, 145. Skipped the supplemental lifts.