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03.20.11
Wendler 5/3/1, month 2, week 1
OHS day

WARM
Run 1/4 mile
8 OHS w/Oly bar
Stretch

WOD
OHS
5x75
5x85
7x95

CASHOUT
12 push press (alternating front and rear) @75 lbs
12 GHD sit ups (full ROM)
:45 plank

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[B][U]March 16[/U][/B]
[U]Swimming[/U]
8x100 yds, 30 sec RI (1:31-35 pace)

[B][U]March 17[/U][/B]
Had to drive into Brooklyn to get a truck inspected (2004 Toyota Tundra) and get title on it. My son and I will drive it out to U of Wyoming this fall and he will use it out there do do various outdoor activities.

[B][U]March 18[/U][/B]
[U]Swimming[/U]
3x500 yds, 2 min RI (9:00, 8:43:, 8:57)

[B][U]March 19[/U][/B]
Drove into Brooklyn to pick up truck and finished reading Atlas Shrugged for a book club meeting tonight, therefore no WOD. Great discussion on the book tonight.
[B][U]
March 20[/U][/B]
Swam 1500 yds straight (27:45, HR mid 130s), then
Ran 4.6 mile hill route (700 ft of elevation gain) 40:03 (HR 137 avg, peak 149)

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great work over the weekend everybody.

have a busier than normal work week comming up. lots of travel for someone who's comute is 8 minutes. 10 if i don't hit the 3 lights right. so i snuck into the gym tonite to make up for later in the week.

8x2 back squats w/190 lb and purple bands

100 16" box step up w/60 lb saftey bar.

6:02

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[QUOTE]finished reading Atlas Shrugged [/QUOTE]
who is john galt? great read. Love Ayn Rand. Have no time anymore!!!

You can do it, [B]JB![/B]

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3/19 WOD
Open WOD #1
AMRAP 10 Double unders + 75# power snatch.
4 rounds plus 2 d/u's. D/U's went well, pleased with this result.

3/20 Workout @ SBAC
OHS 1-1-1-1-1
FS 1-1-1-1-1
"Annie"
50-40-30-20-10 Double unders and sit ups.

OHS: 105-115-125-135-140f
FS: 165-175-185-195-205*

Annie: 9:15. PR!
Double unders going well, so I wanted to give Annie another try. I am able to link about 12-20 for the most part. Sit ups still slow.

The Claw

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Tough Week (other areas of life) but hey thats life!!

Jim Colby---nice run on those hills!!! (your efforts are truly inspiring!!)
Jim Cordes---Nice work on Open WOD#1

No doubt trying to fit in the Open WOD's and my first 1/2 marathon run and three W/E's out of town in a row is going to be a challenge!

Got in (my Longest) run ever yesterday
03.20.11
11.26 miles with some good headwind and hills 10m/m pace average for 1hr-55min--(definetely trashed):rofl: after doing the Open WOD two consecetive days prior but built up my confindence that I could run for 13miles on race day!

[B]Good success to everyone entered in the GAMES![/B]
(wasn't hard to notice) the number of entries for those of us qualifying for 'Senior Discounts' is pretty thin?

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[B]Deb Nice improvements!![/B]

[B]3-18[/B]
Sectionals WOD 1
30 DU's
15 Power Snatch
2 rounds 2 reps.

1 for hour drive to Atlanta for time, 3:35 :rofl:

[B]3-19[/B]
Rest aka Segway tour of Atlanta, unexpectedly had a blast doing this.

[B]3-20[/B]
Run 1/2 marathon for time: 2:53:03 beat my old time by close to 20 minutes. Even better than that? In three years I've run no farther than 5K and completed the 1/2 with nothing more than sore knees and hip flexors and most of the run was up hill.

Can't complain about any of the above at 48 years old!

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[QUOTE]Run 1/2 marathon for time: 2:53:03 beat my old time by close to 20 minutes. Even better than that? In three years I've run no farther than 5K and completed the 1/2 with nothing more than sore knees and hip flexors and most of the run was up hill.[/QUOTE]

Awesome, [B]Michelle!!![/B] :super: OMG I could never do it, the MP 10k makes me tremble!
Nice WOD 1 & Annie [B]Claw[/B]....on a roll with your DUs - I guess the Q now is, will you do it over? Hmmm, no pressure, you always have your old score.

[B]3.21.11 Monday[/B]

Warmup

[B]Snatch[/B]
20kg/2
25kg/2
30kg/2
36kg/1(5)
40kg/1 (3)
43kg/1 (2) 1 miss, lost my start, and a [B]PR![/B] :D Happy! None of this felt heavy, couple misses because of technique and catching in too narrow a stance. I think the videotaping helped, and also my coach told me LOOSE arms, I had them all tense to try and pull the bar IN. Need to be more explosive and confident.

[B]Snatch Pull[/B]
40kg/3
45kg/2,2,3
50kg/1 (4)
I like these. Coach said I did these perfect. (that [I]NEVER[/I] happens)

[B]Power Clean off the Boxes[/B]
30kg/2
35kg/2
40kg/2
43kg/2 (2)
46kg/1
49kg/1

[B]Back Squat[/B]
45kg/2 (6)
55kg/2 (6)

Great night in the gym! I lifted tonite with Lee and Dave, my coach works with them; I watch listen and learn from them too. Coach Roselli hasn't been there since the Arnold thing, wonder whats up with that. I should bop over to MWOD and thank Kstarr for that "waterboarding" MWOD - did it yesterday, among others, OMG the most painful one I ever did, ached for hours afterward. But better today!! I felt great, in spite of not having not slept last nite...still adjusting to the time switch, its weird, I fall asleep by 9:30, 10, wake at 12 or 1....

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I'm still trying to figure out that Grok stuff to worry about that Galt guy!

Tim - Love your attitude about DUs! Great job in WOD 1! Have you checked out the videos on the Gymnastics WOD [URL="http://gymnasticswod.com/content/gwod-crossfit-games-edition"]http://gymnasticswod.com/content/gwod-crossfit-games-edition[/URL]? Carl Paoli has some real good stuff on the 1st WOD.

Deb - You're making awesome progress in a month & a half IMHO!

JB - Hear you on those Double unders!! The good thing is that the open is pushing us beyond where we are!

Jim - Got to watch those trips to Brooklyn!!;)

Claw - I told you you're a beast! Awesome!

Michelle - You ROCK!! Great job on WOD#1 AND Crushing the 1/2 Marathon!! Way to kick@$$!!

[B]20 March

WU[/B]
800m run

some MWOD stuff!

[B]Gymnastics WOD (Sat):[/B]
[URL="http://gymnasticswod.com/content/sat-0319"]http://gymnasticswod.com/content/sat-0319[/URL]
5 RFT:
10 Tuck Ups
10 V Ups
10 Straddle Ups
10 Leg Circles to your Right
10 Leg Circles to your Left
Recover 1 minute between rounds

10:37

[I]My back WAS SORE afterwards! But it felt good![/I]
Did some head stand stuff, backward & forward rolls AND got a handstand back against the wall!! I had a mental thing about it & the progressions I've been playing with have helped!!

[B]21 Mar

WU:[/B]

3 rounds of 10:
Over head PVC squats
lunges
box jumps

[B]WOD:[/B]

For time:

35 25# dumb bell snatches
row 1000m
25 25# dumb bell snatches
row 750m
15 25# dumb bell snatches
row 500m

26:06

[I]Scaled weight & reps to focus on form. Still brutal, but I feel I've got my dumb brll snatches down![/I]

Came in 2nd in the after WOD Squat challenge, 7:58 squat hold. Could barely walk afterwards!:)

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i better be careful i might start to enjoy this running thing.

3x800 3 min. rest between runs.

average time 3:49 per.

lots of streching afterwards and attempted some shoulder work. still tenative about the damn thing. oh well one day at a time.

great work everybody!!!!!