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[QUOTE=Jeff Kilinski;734576]There's a thread on the board about mobility and the front squat. Like alot of folks I'm limited in my front squats 'cause my wrists hurt in the rack. [/QUOTE]

I use the crossed overhand rack because of limited shoulder flexibility. Works fine for me. Anyone else ever try that?

[B]DIANE:[/B] Nice effort. You've inspired me. I think I might try Murph next week, weather permitting the runs. I'm trying to do 1-2 long WODs (300, Barbara, etc.,) a week.

2/4/10: REST

I'm switching tomorrow to working out early AM from PM after work. Ugh. But have to for time considerations. I guess I still have weekends to get fully caffeinated before a midday workout!

Went to Rogue today and got a 20" plyo box (24" is too high for my basement— lucky me!), a pair of 10 lb bumpers (up to 250 in bumper plates, plus 230 in iron now) and another one of those 1" floor mats. My home gym is pretty much there now. Just need a jump rope (spring) and a D2 (next year).

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M.E. Back Squat 5-5-5-3-3-3
275, 275, 275, 285 (f) 275, 285, 285
wfs [url]http://www.youtube.com/watch?v=k0ESZDeDHjo[/url]
need to work on my depth

Rest 5 min, then

3 rounds for time:

run 800 m
5 strict dead hang pull-ups
10 DB split jerks, alternating
20 abmat sit-ups
Time 18:21, Greg my son's time 20:19

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Thursday, Feb 4th

Shoulder Press 5-5-5 95 lbs, 115 lbs, and 125 lbs

Bench Press 5-5-5-5-5 135 lbs, 155 lbs, 175 lbs, 185 lbs(2), and 175 lbs

Push-ups, Kettlebell Swings 50-35-20 9 mins 55 secs

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[B]Diane, That's an awesome Murph time. Better than half the 1400 or so that have posted to beyondthewhite board. Great Job.
[/B]
[QUOTE=Diane Dennis;734766]Today - 02/04/10
Noon workout at CrossFit Confluence

WU: 3 X shoulder mobility, Sampson stretch, back extensions, sit ups

[B]WOD: "Murph"[/B]

*For Time
Run 1 mile
100 pull ups (jumping)
200 push ups (knees)
300 squats
Run 1 mile

39:40

This was my first time doing Murph. Whew! I partitioned 5/10/15 x 20 rounds. My second run was more like a trudge but I kept thinking about Lt. Murphy and how he ran out into open gunfire to save his team. I sure as heck could run one more lousy mile.[/QUOTE]

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Today - 02/05/10
6AM workout at CrossFit Confluence

WU:
Row 500m, 3X CFC WU

[B]WOD: "Diane"[/B]

*For Time
21-15-9
Deadlift
Handstand Push Ups (feet elevated on step)
4:22

Post WOD skill work on L-sit holds, L-pull-up hangs

Battling Ropes - weird but fun!

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02/05/10: STUPID

WARMUP—
None

STRENGTH—
Dead Lift 225x3, 275x3, 300x[B]F[/B], 225x[B]F[/B]
(for the 2nd time in a few weeks, I tried to do heavy deads without warming up and strained my back— in two places— DUMB)

WOD—
(such as it was)
50 ball slams (25 lb.)
50 k-bell shoulder presses (26 lb. ea. arm)

My kid's gonna do a lot of walking on my back tonight.

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[I][B]100204 THURSDAY - - @ CrossFit Redding

[/B]Pretty much a solid, "back to basics" day. Joined up with a Fundamentals Class tonight. Lots of squat therapy and dead lift rudiments with PVC.

[B]Warm-up:
[/B](Prior to class)
2 minutes (total) jump rope singles
2 minutes (total) DU attempts - couldn't chain them together.......
10 kipping pull-ups (3 sets of 3 + 1)
(With class)
[/I]1 minute jump rope singles for max # = 134
10 push ups
Shoulder pass thru X 10
Body circles X 5 (each direction)
1 minute jump rope singles (try to better # reps) = 110
Specialized/targeted stretching (posterior chain, hips).

[I][B]Fundamentals Training:
[/B][/I]Squat basics and therapy
Shoulder Press basics
Dead Lift basics
[I]Lots of practice with squat and DL positioning. [/I][I]Really felt good to just concentrate on form......

[B]WOD: 3 rounds for time of:
21 walking lunges, unweighted
21 deadlifts w/PVC
21 pushups
rest exactly two minutes between rounds
[/B][/I]TIME = 9:07

[I]Good way to continue easing back into CF.....shoulders a bit sore after just 10 pull-ups........sheesh!
_____________________________________________________________
[/I][I][B]
100205 FRIDAY - A.M. @ Redding Area Globo......
[/B]Really quick workout - - only had about 40 minutes...

[B]Warm-up:
[/B][/I]Elliptical Trainer - 20:00 / 8.4 MPH / 2.45 miles / HR=140 - 144.
CFWU with:
pull-ups 3, 3 (kipped)
Burgener Warm-up

[I][B]Strength Work: Pull-up therapy[/B][/I]
5, 5, 5, 5, 5 = 25. All kipped. I've regressed a bit with four months + off - - barely chin to bar today on the first and part of second set.......

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Steve, had to re-read your post and find the dates. First impression was that is way too much work.:yikes:

Did the 100205 today: 21,18,15,12,9,6,3 of SDLHP 135# and Inverted hang w. slow descent. Scale the inverted drops to knees to elbows or hanging rolls (?). Did 21, 18,15,12. Then ran out of time. This was not a timed WOD.

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2/5 WOD.

Take 7,000# in any increment from the ground to overhead in any fashion:

Interesting strategy issue. I did 100# x 10 reps x 7 rounds, clean and jerk. Time was 19:00 and change for Donnie and me, sharing and alternating the weight. Lighter weight, more reps seemed faster, based on the performance of other teams.

This one was really scary to look at on the board, totally fun to have completed.

The Claw

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[quote=Pat Quigley;735480]Steve, had to re-read your post and find the dates. First impression was that is way too much work.:yikes:

Did the 100205 today: 21,18,15,12,9,6,3 of SDLHP 135# and Inverted hang w. slow descent. Scale the inverted drops to knees to elbows or hanging rolls (?). Did 21, 18,15,12. Then ran out of time. This was not a timed WOD.[/quote]

Didn't mean to confuse you, Pat - - just too lazy to post each day separately, I guess......Your WOD today looked like way too much work - - BTW, what are the inverted hangs? Thanks!