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07.23.10:
Month 5, Week 3, Wendler 5/3/1, Bench Press and Pullup Day

WARMUP—

Pullups
5x #3 band
5x #2 band
3x #1 band
Bench Press
5x135
5x135
3x155
15 PVC Rollovers

STRENGTH—

Pullups
5x#1 band + 5 lbs.
3x BW+ 5 lbs.
5xBW ([B]F-6[/B])

Bench Press
5x185
3x210
1x235 (no spotter— could have had 2-3)

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[B]John J.,

[/B]Nice job on the BW pull-ups and the bench presses!

[I][B]100723 - FRIDAY. Hamstring Rehab day #11.

Warm-up:
[/B][/I]800m run[B]---> [/B]Walked 400m, ran 400m (slow run, but a bit faster than a jog).
DROM
Pass Throughs
Body circles
10 Hip extension
10 GHD sit-ups
15 X 45# (bar) back squats
Handstand practice
Samson Stretch

[I][B]Skill Work: [/B][/I][B]Squat clean progressions[/B]
Burgener Warm-up:
Pull/shrugs
Pull/shrugs/high-elbows
[I]then...
[/I]Power cleans; receive the bar progressively more into the squat as weight goes up.
75#
95#
115# - felt really solid and got under it quickly.
135# (failed due to pretty uncomfortable pull on injured hamstring).
95# X 2.

[I][B]WOD: For time:
[/B][/I][B]150 Box Jumps 24"/20"[/B]---> 20" (subbed for injured hamstring).
[B]TIME = [/B]8:38[B]

Post WOD (cash-out)
[/B]100 Ab-Mat sit-ups:
[B]TIME =[/B] 2:35
Can usually do these a lot faster, but my back was bugging me after the other work.....

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WU
run one mile,
row
11 pulls
12 pulls
13 pulls
14 pulls
15 pulls

Shoulder press
5@65#
5@95
5@115
3@135

WOD 10 rounds
3 burpee
3 SDHP @ 95#
4:41
rest :90
2 burpee
2 SDHP @ 95#
T 9:55

m/55/178 CrossFitChesterton

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Hey [B]John B[/B], eating your Wheaties? Geez - your warmup is my workout! :rofl:

[B]07.22.2010-Thursday REST DAY[/B]
AM: 30 Burpees 15# vest


[B]07.23.2010-Friday[/B]
AM: 30 Burpees, 15# Vest

PM: Running late at work, so did this at home.
Warmup - Run 400, step n stretch, step n pull, ham kick, floor sweepers, OHS, lunge & twist, shoulder mobility & stretch...

[B]Strength: Backsquat[/B]
1x125
1x135
1x145
1x150
1x155
1x160
We're supposed to retest 1RM - Finally got up to 160, but I wasnt that happy with the depth, just breaking parallel. Im too timid alone - I do better with my coach or at least a spotter there, I bet I could've gotten more. Last 1RM was 150# 3 wks ago (home alone), and I felt I could do more then too. For some reason Im afraid my lower back will round when I go lower.
Then, 2x5x135#, 3x5x125# (working on depth).

[B]WOD:[/B]
"Burping Nicole"
Complete the following in 20:00:
5 rounds of: 400 meter run, 20 pull-ups
As many burpees as possible until the clock reaches 20:00

I dont have a pullup bar, so subbed 65# barbell rows. I'dve subbed ringrows at the gym anyway, saving my shoulder. Got 21 burpees.
Looked like I got out of a pool when I was done - 90° and 100% humidity here today... strangely, the squatting seemed to make running, if not faster, at least not so hard today.

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Couldn't imaging going the complex of exercises in the box so I took the "path of lesser" confusion. FRAN.

21-15-9 reps of
95# thrusters
Pull ups.

Last time I scaled this to 65# and finished in 6:39.

This time I used 35# DB's and finished in 6:15. The DB's were used to compensate for shoulder inflexibility. Still need work on getting my butt down. I did set a ball as a target and was inconsistent about hitting it.

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[quote=Pat Quigley;816132]Couldn't imaging going the complex of exercises in the box so I took the "path of lesser" confusion. FRAN.

21-15-9 reps of
95# thrusters
Pull ups.

Last time I scaled this to 65# and finished in 6:39.

This time I used 35# DB's and finished in 6:15. The DB's were used to compensate for shoulder inflexibility. Still need work on getting my butt down. I did set a ball as a target and was inconsistent about hitting it.[/quote]
Pat,

Great job! You are an animal!!

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[QUOTE=Stephen R. Lampl;815917][B]John J.,

[/B]Nice job on the BW pull-ups and the bench presses!

[/QUOTE]

Thx Steve!

And kudos to you and everyone else. A lot of committed Warriors (and Warrior Queens) on this board defying age and gravity!!
:pepper:

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Stephan thanks for the feedback. If I ever decide to go into therapy again, I'll call for your rates.

Crossfit class at my gym.

7 X 7 for time
Pull ups, HSPU's, burpees. Finished in 18:34.

Talking to the class leader about offering a "Paleo Challenge" at the gym. I may do this for myself if I cannot get a larger group involved. There are just a few sticking point to my eating that have been set backs. Having a group would make the challenges easier.

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[B]07.24.2010-Saturday[/B]
AM: 30 Burpees 15# Vest

PM: at home: Warmup - run 400, step & stretch, step & pull, ham kick, lunge & twist, pushups, OHS, squats, shoulder mobility & stretch

[B]WOD[/B]
7 Rounds:
3 Cleans 95#
4 HSPU
[B]8:20[/B] Shouldve gone heavier on the cleans they were too easy; HSPU on the 25# plate plus towel. I measured my feet on the wall and Im only going 6-7" at my hand width.... still thinking on that. Not all my reps got that ROM either. Felt fine while I was doing this but my shoulder is def. bothering me again, not as bad as last time but it's there.

Run 400 cooldown
(its still 100° 100% humidity here)

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Deb I know how you feel on the back squat, I rounded my back once squating heavy (heavy for me anyway) and had to yell for help, never again I will always have a spotter on heavy back squats

WU
run 1 mile
10 pullup
20 GHD situps

Team WOD 4 man teams myself a new guy Dave, and two lovely young ladies
100 Thrusters @ 95#
100 KB cleans @ 55#
100 KB swings @ 55#
200 Double Unders
75 of the three above
150 DU
50 in this round
with 100 DU
25 in the last round
with 50 DU

couple times I felt like my next breath could not be deep enough, and even a whale sized breath would not be enough strange feeling that is!

m/55/178 CrossFitChesterton