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[I][B]100703 SATURDAY

Warm-up:
[/B][/I]600m walk
600m alternating 50m walk, 10 mslow jog
Samson Stretch - 15 seconds
Handstand Hold - 30 seconds
[I]then 2 X of the following:
[/I]10 jump squats
15 GHD sit-ups
10 good mornings (1 X PVC, 1 X 18# bar)

[I][B]Strength/Skill:
[/B][/I][B]OHS for 1RM - - 1, 1, 1, 1, 1, 1, 1.
[/B]W/U sets 2 X 5 X 45# bar
55#
65#
[B]75# PR[/B], (got depth, but coming too far fowrard - - low back inflexible)
85# (went [I][B]way[/B][/I] forward off heels)
85# X Fail, tried strict form with assistance from friend.....
75# (better, but still not correct)
45# bar....

[I][B]Hamstring Rehab Program day 2:
[/B][/I]Back Squat 3 X 25 X 55# with strict form.

[I][B]Double Under Practice:
[/B][/I]10:00 3s and a 4 or two.

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7/3 WOD

5 minutes max double-unders: 178
2 minutes max sit-ups: 62
2 minutes max pull-ups: 30
2 minutes max squats: 88
1 minute max burpees: 20.

Mixed bag today. Pleased with double-unders, would have been more pleased if I got more than Augie's 210. ;) Sit-ups quite disappointing, my PR is 78, so I was way off. Pull-ups similarly disappointing. I feel like I have been getting worse on these over the last few months. Very pleased with 88 squats. My Elite Goal is 100 in 2 minutes, which seems like it's in reach. I blazed out at the start with 30 in less than 30 seconds, then slowed down; I should have kept going as fast as possible as long as possible. Once I slowed my initial pace, I could not pick it up again. Also pleased with 20 burpees in 1 minute. That's the second time I met this Elite Goal.

Worked out with Augie's wife Karen, and she did great. Hope to see her join us for real!

The Claw

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Crossfit class at gym.

warm up of 10 min treadmill. Hip and trunk rotations. Leg swings.
3X25X55#SLDL.

10X10 for time or AMRAP in 15 minutes of: 55# DB Sumo Deadlift, 55# DB swings, 10 push up, 10 Olympic situps. Completed 7 rounds, 10 DL, 10Swings, 10 Push ups, and 3 swings in 15 minutes.

Cash out: AMRAP in 5 minutes, frog leaps. Completed 80. After all this core work, I looked at the trainer and asked: "Aren't we ever going to do crunches?"

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7-3-10
WOD 1:
3 rounds for time:
-50 double-unders
-21 kb swings, 53 lbs
-12 pull-ups

[B]Time 9:22[/B], 47 DUs unbroken first round, 2nd 3rd round not so good 15 max unbroken, KBs unbroken, PUs unbroken except last round 7/5

Rest 3+ hours, then

WOD 2
Build to a heavy 1 rep power clean
Then using 75%
1 squat clean every minute on the minute for 15 minutes

[B]225 lb PR by 5 lbs[/B] power clean 1RM; went for 245 lbs several times, close but no cigar

did [B]185 lb[/B] (82%) squat clean every minute for 15 minutes

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7-4-10
Happy 4th to all!

Glad I got this out of the way, 13 doubles this year so far, plus sectionals, regionals.

WOD 1
Run 800 m x 4
Rest as needed between efforts.
These need to be ALL OUT!

[B]Time 3:33, 3:48, 3:44, 3:39[/B] rested about 3-4 minutes between runs

Rest 3+ hours

WOD 2
For time:
Row 500 m
50 squats
5 rounds:
-5 bench press, Bodyweight (200 lbs)
-10 chest to bar pull-ups
50 squats
Row 500 m

[B]Time 16:10[/B], 1st row was 1:46 – 30 s/m, 2nd row 1:47 – 30 s/m

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Same to you Terry. It's been great to see your progress over the months. The row times are great. I'm taking a day off. Sittin' here with no more concern than what I'm going to grill this evening. Regardless veggies are on the top of the list.

Signing up for the Mobility Cert. in Flag next month.

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[SIZE=3]It's amazing see what everyone here is doing! Terry, awesome row times! Just was at the family annual 4th of July gathering hosted by my brother-in-law and his wife. She is losing her battle with cancer at 47, but she wanted the party to go on. I guess that's why I'm doing CrossFit. I just want to keep the party going on...

100703:

WOD:

AMRAP in 15 minutes:
[B][I]25 pound dumbbell Push jerk, 5 reps
7 Box jumps,[/I][/B]20 in]

16 rounds + 5 [B][I]25 pound dumbbell Push jerks[/I][/B] and 2 iumps

100704:

[/SIZE][B][SIZE=3]Gulf Coast Grinder-
[/SIZE][/B]

[B][SIZE=3]10 Burpees,
[/SIZE][/B]

[B][SIZE=3]20 pushups,
[/SIZE][/B]

[B][SIZE=3]30 45# Dumb bell Swings,
[/SIZE][/B]

[B][SIZE=3]40 Situps,
[/SIZE][/B]

[B][SIZE=3]50 Squats
[/SIZE][/B]

[B][SIZE=3] ~5:15![/SIZE][/B]

[SIZE=3]My wife wasn't too happy about me doing it, but it was a good WOD!!

[/SIZE]

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[I][B]100704 SUNDAY - - REST DAY.

[/B][/I]Taking a serious look at my programming and tendency toward repeat hamstring injuries.

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WU
2x20 GHD back ext
2x20 GHD situps
2x12 Walking Lunge
20 Pushup

Snatch
3@65
3@75
3@85
3@95
3@115 poor @ 115

3x15 O/H Squat
@ 65
@95
@115 broken @ 10 and 5

WOD 5 rounds
15 24" Box Jump
15 Pullup
11:07
thought I could do better at the pullups, all but first set were broken

m/55/178 CrossFitChesterton

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[I][B]100705 MONDAY - - REST DAY.

[/B]Taking the entire week off (gone 13 full weeks without a programmed rest period, plus I've been hitting five or six days in a row without rest days).
[/I]