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11/20 WOD

15 Rep Max OHS:
95-105f(2)-105f(14)

So bummed to fail on last rep! It was a mind trick for sure; lost concentration, bar tipped forward. Getting to full depth continues to be a challenge. I think I just need to load a very light bar and knock out about 100 reps to get the muscle memory right.

AMRAP 15 Min:
30 Sec Handstand
30 Sec Squat Hold
30 Sec Pull Up Hold
30 Second L-Sit

5 rounds plus some pull up holds. Could have done 30 second handstand and squat holds forever, it was the pull up and L-sit holds that killed me. Wasn't totally gassed by the end, because the failures in my arms and abs kept me from working up to max metcon. Lots of fun, however. Thanks for this one Fielding.

The Claw

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[B]11.21.2010-Sunday
[/B]
Warmup: Run 400, squats, lunges, et al shoulder mobility & stretch

[B][U]Strength: Press[/U][/B]
5x35
5x45
3x50
5x60
3x90
1x75 (6)
[B][U]Bench[/U][/B]
5x35
5x45
3x50
3x65
3x70
3x80 (17)

50 Dips w/skinny band (these are NOT getting easier)
pullups

[I]Not a good day; company came just after I started this - trying to run in and out and get it done.... eh.[/I]

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11.21.10:

Warmup
10 OHS w/ Oly bar
10 Hang Squat Cleans w/ Oly Bar
Stretch

Strength
Hang Squat Cleans
3x95, 3x105, 3x115

Behind Neck Press
Shoulder Press
3x95, 3x105, 3x115

WOD
3 rounds for time:
Run 1/4 mile
20 pushups
250m Row
14:15

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Last Weekend spent a couple of days riding the KTM on some really challenging single track with my Son-in-law (best leg workout I have done in weeks!) managed to get a couple run's in the PNW rain as well.
Mon 11.15.10
WU-row 500 x2, stretch, Squat Mwod-5min, leg kicks
BS-45#x10, 105x5, 150x3, 155x1
BS Challenge #15 160x20 (the last 5 were really tough as my legs were still not recovered from riding!) got-r-done

Decided to forgo the metcon.
Monday Evening got a call from neighbor to our vacation home telling me a large aspen tree had fallen on our garage!
Tues: 11.16.10 go to cabin and meet tree service (removed 60ft tree from garage) picked up a ton of limbs and started bucking up the fallen tree, next day dropped 2 more large danger trees and stacked (each round weighed in excess of 100lbs (so needless to say I got a great leg workout stacking at least 3 cords to "clean height"!!
Wed-Thurs-Fri, (clean up)-stretch and take hot showers!!!
Sat-Sun off!
Looking forward to tomorrow (if I can get out of the driveway) still snowing!!
Last two BS challenge this week--165-170#!!!

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11/21 WOD

Skills work at SBAC on OHS. Went super deep, down to a box about 10" high. Did reps with 45#, 65#, and 85#, started to fail at 95# that deep. Did some more to a depth about 2" higher, but nothing more than 95#. Noticed my right knee kept collapsing inward, had to make sure to be back on my heels to help out. Then tried box squats, but was pretty tired and only was able to do a few reps at 165# max.

11/22 WOD

Overhead Squats 3-3-3-3
95-105-115-125f. 3 @ 115#, full depth (i.e. tapping med ball with butt) is PR!

This is my third WOD in a row featuring OHS. Finally figured out that if I looked straight ahead, even a little up, I don't tip forward! :pepper: Woo hoo! Think 125# is right around the corner.

Followed by:
3 Rounds for Time of:
20 V-Twists (R+L=1)
200 M Run
1 Min Plank Hold

7:59. Was only able to string all 20 V-Twists together the first round, then needed to break them up a bit. Runs were less than 100%, but all plank holds were continuous.

The Claw

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Jim C. Nice work on the new OHS PR!! as well the WOD!

11.22.10

Stretch, OHS-PVCx20, ASx20, leg swings x 10, HS stretch,
BS Challenge #15 160#x20--Was pleasantly surprised that I was able to maintain rythm and complete the lifts in 1:31m (one more set to go to get to the finish weight of 170#!! (seems the stacking logs was a good warm up:D)

Cool down--go home and shovel 200ft of driveway (still snowing):yikes::yikes:

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JC nice work on the OHS. The form on this is killer.

Tim, great functional workout. Did you order it?

Mobility WOD.

This is last of "De Load" on this cycle of Wendler. went to gym w. a buddy who is just started doing Coach Rip's SS. We did form checks on 4 basic moves for 60 plus minutes.

Completed wave 4 of BS: 5X125, 5X 160, 5X 195 (12R).

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[B]11.22.2010-Monday[/B]

Warmup: Row 500, squats, lunges, shoulder mobility & stretch

[B]WOD:[/B]
10 rounds or 20:00, whichever comes first of:
5 kettlebell swings - 32kg (24kg)
10 sdhp - 95# (65#)
15 ring dips
[B]8.8 modified[/B] skinny band for dips, I think the one in the gym is fatter than mine. Watched the two guys doing theirs, they dont go all the way to lockout. Im thinking now, maybe that's harder, because tension off your triceps when you're locked out, so maybe I shouldn't? (with the band I do full ROM no kip...). What will get me ring dips fastest??

That was it, Im slacking.... the holidays!!!:)

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good work Claw
11/20 Team WOD 2 man teams 2 rounds
run 200m
sled pull 45# 50 yard
15 box jump 20"
med ball toss 14#
run 200m
14 AB mat situps

37 pullup in 2:00
55 pushup 2:00
51 situp 2:00

11/22
WU
30 GHD backextensions
3x12 reverse hypers
20 back extensions
20 pushup
20 wallball shots @ 20#

DL WU @ 135
3x286
3x310
1@340
1@360
1@400 PR
F@405

WOD 3 rounds
400 m row
21 hang snatch @ 75
12 burpee pullup
19:24

m/56/185 CrossFitChesterton

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i am within 6 months of being 50 so i hope it is o.k. to post here.

just did my crossfit total.

back squat 350
shoulder press 140
dead lift 405

total 895

i was super happy with that total as i am tied for 1st place in the box still. then chap i tied with is 35 and the person in 3rd place 15 lbs behind is only 29.

i was hoping to be able to break 1000 by december 31st but it looks like it may be december 31, 2011.

looking forward to crossfit football total january 1st and will be over 1000 for sure.