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[B]07.06.2010-Tuesday[/B]
AM: 30 Burpees w/Vest

PM: Warmup: Row 500, floor wipers, empty jacket, step & stretch, step & pull, ham kick, pushups, shoulder mobility & stretching

[B]WOD:[/B]
For time:
21 - 15 - 9
deadlift - 225# (155#)
ring dips
back extensions
[B]9:16 Rx[/B] ring dips were horrible. Shouldn't have been rx. I need to start using a band I still can only do 3 with any ROM at the beginning of sets...:o

5x3 ring dips (tried two sets with a band)
Run 400m
stretch

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Deb - Awesome WOD! (& 30 vested Burpees (Yay, Burpees!) ain't too shabby, either!)

Steve- Glad to see you're back at it. Was thinking about you during my WOD (you'll see why later!)

[B]WU:
[/B]200m run (1st 100 easy, then hard)
100m sidestep left leading
100m sidestep right leading

10 air squats
progressions to Squat clean with PVC

[B]WOD:
[/B]
[B]“Badger”
[/B][B]In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.[/B]
3 RFT:
75# Squat Cleans 30 Reps (only did 2 rounds)
30 Band pull ups
800m run

42:30

[I]During the 3rd squat clean round, my left Hamstring, which I hurt last December started ratcheting up until I couldn't do any more[/I]. [I]I was [/I]i[I]n pain the rest of the WOD! the good thing is that I'm feeling better, but will be watching it.

[/I]BTW, here's a video on "kipping" knees to elbows[I], t[/I]hat explains what I tried to a while back[I]: [/I][URL]http://www.againfaster.com/the-micd-instructor/2010/6/30/the-kipping-knees-to-elbows-and-toe-to-bar.html[/URL]
Hope it helps!

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warm ups then:

DL
225, 315, 3x 405, 3x 315, 5x5 225

Ran 1 mile with 30 lb sandbag 13:13

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[QUOTE=Jeff Kilinski;806941][B]Terry, [/B] Have the posted the Master's Div WODs for the games anywhere? I'm pulling for you. We'll be back from the woods so I'll catch it live on the webcast. [/QUOTE]

Thanks Jeff, no we won't know until 30 minutes before the WOD, should be interesting, I am hoping they have some heavy weight in a WOD instead of bodyweight movements, but whatever they come up with should be interesting.

7-6-10
5 rounds for time:
-50 double-unders
-10 chest to bar pull-ups

[B]Time 10:15[/B], lost count did 5 or 6 rounds, DUs not so good needed more room, gym was crowded, tried new rope

From the Games website...WFS
[url]http://games2010.crossfit.com/blog/2010/07/2010-games-competition-format-update,608/[/url]
[I]Masters will be briefed on their first workout at approximately 12:30pm on Friday at the Track. Their first workout will begin at 1pm. At approximately 1:45pm, they will be told when to report for the explanation of their second workout, and the website will be updated.[/I]

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7/7 WOD

Bench Press 5-5-5-5-5
Followed by:
7 Rounds for Time:
50 Mountain Climbers
8 Pull Ups

135-145-155(f3)-155(f3)-155(f2). I guess I wasn't going to get 5x155# (basically bodyweight) today. :ranting2:

7:34. Sprinted through first set of 50 mountain climbers, and was then surprised by how gassed I got. Pull-ups once again disappointing, hard to string together kips. I think the problem is partly using a high box to reach high bar, and the box is in the way of my feet, preventing me from swinging the kip. Fun crowd this morning.

The Claw

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[QUOTE=Terry Dickman;807417].
[I]Masters will be briefed on their first workout at approximately 12:30pm on Friday at the Track. Their first workout will begin at 1pm. At approximately 1:45pm, they will be told when to report for the explanation of their second workout, and the website will be updated.[/I][/QUOTE]

Terry, we'll all be pulling for you! Go get 'em! You've been putting up some amazing efforts, so I have every confidence in your success.

The Claw

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Tuesday,

Back squat 90% 1RM

40% x 5, 95#
50% x 5, 120
60% x 5, 145

70% x 3, 170
80% x 3, 195
90% x 3+, 230 5 times

Conditioning,

On the minute for 12 minutes

5 pull ups,
9push press, 95#
15 squats

had to scale down after 4 rounds to 3/6/9. Disintegrated shortly thereafter in the heat.

Wednesday
Heated Run, 22 min

Squat grip deads

5x 105
5x 140
5x 175
3x 210
3x 245
4x 270

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Treadmill 10 min., dynamic stretching, air squats, 3X75# SLDL for hams.





Wednesday 100707(scale)

For time:
225 pound Back squat, 20 reps
40 Toes to bar(almost knees to elbow, non kipping)
60 Kettlebell swings, 2 pood(50# DB)

15:43. This was a workout to be done in chunks.

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[B]07.07.2010-Wednesday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup - Row 500 (1:55) floor sweeper, empty jacket, step & stretch step & pull ham kicks, pushups, shoulder mobility - stretching....

[B]WOD:[/B]
10 rounds for time of:
12 pull-ups
12 burpees
[B]25:xx?? modified[/B] I don't even remember the time.[B][COLOR="Red"] Epic Fail[/COLOR][/B] on pullups again; ripped in the 2nd round, wound up with 5 rips on the one hand - I think I know whats happening tho, b/c of the early rip Im doing a sort of half kip - not leaning back enough before the pull, pulling straight up...ripping more. :( Bled on the bar, bled on the floor, after the 5th round, which took minutes to finish 12 pullups, he moved me to ring rows, where I bled on the rings. My hands were shaved and taped too. REALLY disappointed w/this. Burpees were pretty quick and easy, only broke last set 7/5.
[B]
Strength: Power Snatch 3x3 90-95%[/B]
3x3 at 65#... 3x3 at 75#, did a few at 85#... can do more weight - need to find what my max really is. Shoulder felt great.

3x10 65# good morning.
I should squat but ran out of time.

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[B]Deb,

[/B]Thanks for the motivational comment.

[B]William H,

[/B]Thanks, also. Take care of that hammy!

[B]Terry,

[/B]You'll do AWESOME! Keeping you in my prayers!

[I][B]100707 WEDNESDAY - - Rest Week, Day 3.

Warm-up:
[/B][/I]1 mile walk (briskly) with 50# vest
DROM
Pass Throughs
Body Circles
15 GHD Sit-ups
15 Hip Extensions (first day able to do these again)
15 Squat Therapy (OHS with PVC)
10 pull-ups
10 Ring dips (7 ring dips, 10 bar dips a little later)
20 Double Unders

[I][B]Hamstring Rehab Day #4
[/B][/I]Back Squats @ 55# X 3 X 25
Stretching

[I][B]Strength/Skill
[/B][/I]Ring Push-ups Unweighted 1 X 5
Ring Push-ups weighted (20# vest) 2 x 5
Weighted pull-ups (dead hang with 20# vest)
1, 1 X 3 - total = 4.

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Thanks Jim and Steve

7-7-10

5 rounds, each for time of:

20 push-ups
15 kettlebell swings, 1.5 pood
10 jumping squats (drive off heals)
rest 2 minutes
[B]Times 1:07, 1:03, 1:04, 1:01, 0:59[/B]

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[I][B]100708 THURSDAY - - Rest Week Day #3

Warm-up:
[/B][/I]1 mile walk 50# vest
DROM
Arm Circles
Pass Throughs
Body Circles
Trunk Rotations
Harley Kicks
15 Hip Extensions
20 GHD Sit-ups
10 Ring Rows (supine)
10 Dips
15 Squat Therapy
20 D. Us. (or attempts, such as they were)
Samson Stretch
Foam Rolling/Stretching

[I][B]Hamstring Rehab Day #5
[/B][/I]Back Squat: 3 x 25 X 60#

[I][B]Skill Work: [/B][/I]Hang Power Cleans
3 X 10 X 60# (no drop into the squat)
5 X 5 X 60# (with drop)

[I][B]Strength:
[/B][/I]Dead Hang pull-ups unweighted
1 X 9.

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7-8-10 Thursday

My son got his drivers license today! :kicking0:

Back squat: 135 w/u - 225 - 245 - 250 - 255

6 x 2 @ 185

Ran one mile w/40 lb sandbag: 13:03 A pr of sorts. Cut 10 seconds off last run and I was using a bag 10 lb heavier.

All squats were to med ball

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[quote=Bill Houghton;808427]7-8-10 Thursday

My son got his drivers license today! :kicking0:

Back squat: 135 w/u - 225 - 245 - 250 - 255

6 x 2 @ 185

Ran one mile w/40 lb sandbag: 13:03 A pr of sorts. Cut 10 seconds off last run and I was using a bag 10 lb heavier.

All squats were to med ball[/quote]
[B]Bill,

[/B]Props on the DL (driver's license) PR for your son! And Props to you on the BS PR (and of course the run).

Getting used to wearing a weight vest for my warm-up walks. Didn't realize the good those could do!

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Friday 100709

"Johnson"----RIP

Complete as many rounds in 20 minutes as you can of:(Scale)
245 pound Deadlift, 9 reps(235#)
8 Muscle-ups(Progression from kneeling)
155 pound Squat clean, 9 reps(95#)


3 rounds + 7DL. This was a gasser.

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[B]07.08.2010-Thursday REST DAY[/B]
30 Burpees 15# Vest


[B]07.09.2010-Friday[/B]
AM: 30 Burpees 15# Vest

Warmup
[B]Strength: BS[/B]
3x3 90% - 135#
Followed by Box squats & Jerks

no wod, just a tired day....

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[B]100707

WU:
[/B]150single unders

3x10
Air squats
Push ups
Supermans
[B]
WOD:[/B][SIZE=2]
20 reps of 135 pound Back squats,[/SIZE][SIZE=2]
40 Toes to bar, &[/SIZE][SIZE=2]
60 Kettlebell swings, 1.5 pood[/SIZE][SIZE=2]

9:24[/SIZE]

10 wall squats

[I]Started 30 days of 10 wall squats in the morning & [/I]10 at night.

[B]100708[/B]

[B]WU:[/B]
100m run
10 pull ups
10 squats
10 sit ups

100ft
walking lunges
butt kickers
high knees
hip openers
Frankenstein walks

[B]WOD:[/B]
1000m row,
21-15-9 reps of 155# deadlift and Burpees (Yay! Burpees!)

15:44

[B]100709[/B]

[B]WU:[/B]
3X15

overhead PVC squats
sit ups
supermans
pull ups
dips

[B]WOD:[/B]
21, 18, 15, 12, 9, 6, & 3 reps of 65# Front squats & Abmat sit ups

~8:30
[I]
Should've gone heavier.[/I]

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[I][B]100709 FRIDAY - - Rest Week Day #4

[/B][/I]Full day of work today - - so full (no rehab, no skill/strength work, no WOD) rest day....

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7-9-10
5 rounds:

Row 1 k @ 90% effort
rest 4 minutes
[B]Times 3:36, 3:44, 3:40, 3:46, 3:44[/B]

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07.10.2010:
Month 5, Week 1, Wendler 5/3/1, OHS Day

WARMUP—
OHS
5x55
5x65
3x80
Stretch

STRENGTH—
OHS
5x85
5x100
5x110 ([B]F-6[/B])

WOD:
50 Goblet Squats (26 lb. k-bell)
25 pushups with feet on 20" box
3:38

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Took 3 days off with no WOD's or at home work at all, can't remember the last time I took 3 days off, but I think it was a good thing to do.

WU
stretch
GHD back ext
GHD situps 2X25
pushups 2X20

WOD #1
21 225# DL
run 800m
15 225# DL
run 800m
9 225#
run 800m
18:34

WOD #2 Murri 4 rounds
6 pullup
2 clean @ 155#
10 burpee
6:14

Deb you are hittin it hard, very impressive work you are puttin in I look foward to your posts

m/55/178 CrossFitChesterton

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[I][B]100710 SATURDAY - - Rest Week Day #5
[/B][/I]Another rest day.....will probably do some form of light hamstring rehab workout at home. Hamstring is doing fantastic!

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7/10 WOD

3 Rounds for Time:
40 M Overhead Lunge (45#)
20 Push Ups
15 Pull Ups

11:52. Once again, harder than it looks on the whiteboard. Overhead lunges definitely the bottleneck. By the end, only able to take 5 steps between breaks. They gassed me so much my push ups and pull ups were impacted pretty seriously too. On the positive side, my push ups are now basically all chest-to-deck, and my pull ups are all basically legit now.

The Claw

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after warmup, took my gym's Crossfit class.

Today we did: 150 single arm thrusters ( OLY bar w. 25# on one end and sitting on a plate at the other end. 150 sit ups, and 300 single jump ropes. Partican as desired. I did this one a third at a time. Completed in 13:40. This is the first time that I've ever finished a workout before others. Left me time to do drills for hang cleans, split jerks, and snatch.

Hamstring just about cured.

So I guess the repair suggested by Stephen would work well with either back squats or SLDL's.

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[B]07.10.2010-Saturday[/B]

Warmup: 30 Burpees w/15# Vest, squats, OHS drill, pushups, shoulder mobility & stretching......
[B]WOD[/B]
For time:
21 overhead squats - 95# (65#)
42 box jumps - 20" box
15 overhead squats
30 box jumps
9 overhead squats
18 box jumps
[B]8:30 Rx[/B] Happy w/ROM on the OHS...seemed much better today!

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[quote=Jim Cordes;809250]7/10 WOD

3 Rounds for Time:
40 M Overhead Lunge (45#)
20 Push Ups
15 Pull Ups

11:52. Once again, harder than it looks on the whiteboard. Overhead lunges definitely the bottleneck. By the end, only able to take 5 steps between breaks. They gassed me so much my push ups and pull ups were impacted pretty seriously too. On the positive side, my push ups are now basically all chest-to-deck, and my pull ups are all basically legit now.

The Claw[/quote]
Jim,

Bet that the lunges were a "core-killer." Whiteboard notwithstanding, I am beginning to suspect there is no such thing as a suckless WOD.....:evilsmile

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[quote=Pat Quigley;809286]after warmup, took my gym's Crossfit class.

Today we did: 150 single arm thrusters ( OLY bar w. 25# on one end and sitting on a plate at the other end. 150 sit ups, and 300 single jump ropes. Partican as desired. I did this one a third at a time. Completed in 13:40. This is the first time that I've ever finished a workout before others. Left me time to do drills for hang cleans, split jerks, and snatch.

Hamstring just about cured.

So I guess the repair suggested by Stephen would work well with either back squats or SLDL's.[/quote]
Pat,

Glad your hamstring is about 100%! Tamara Cohen, another fire-breathing lady on the forum used a dead lift program to rehab her torn hamstring.

The WOD you posted above looks like a fantastic one to perform during hamstring rehab. The high-rep lighter weight thrusters will work the injured area and the other two exercises in the triplet won't exacerbate it.

I'm having a bit of a senior moment, but what is SLDL? Also, I don't quite understand how you did the one-armed thrusters with a bar/plate. Were these seated? Thanks.

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[QUOTE=John Burch;809194]Took 3 days off with no WOD's or at home work at all, can't remember the last time I took 3 days off, but I think it was a good thing to do.

WU
stretch
GHD back ext
GHD situps 2X25
pushups 2X20

WOD #1
21 225# DL
run 800m
15 225# DL
run 800m
9 225#
run 800m
18:34

WOD #2 Murri 4 rounds
6 pullup
2 clean @ 155#
10 burpee
6:14

Deb you are hittin it hard, very impressive work you are puttin in I look foward to your posts

m/55/178 CrossFitChesterton[/QUOTE]

Nice job John...I always look forward to rest time too, specially these days with all the doubles. So you did these both in one day? just curios why the double?

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[QUOTE]Deb you are hittin it hard, very impressive work you are puttin in I look foward to your posts[/QUOTE]

Thanks! Always impressed with what you can do! (I didn't even see your post there....)

That DL wod would take me FOREVER with the 800's!!

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Terry I was gonna wait a couple days and then tell you good luck at the games, But I will tell you now tear em up this weekend at the finals!!!
yes I did the WOD's 7/11 about 5 10 min apart, why? I don't have a good reason for it

Today I did some sprint training
5x20 yard
5x60
3x80
3x100

m/55/178 CrossFitChesterton

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[I][B]100711 SUNDAY - - Full-on, no excuses, no workouts Rest Day![/B][/I]

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7/12 WOD

50 Double Unders/ 25 Wall Ball Shots (20#/14#)
40 Double Unders/ 20 Wall Ball Shots
30 Double Unders/ 15 Wall Ball Shots
20 Double Unders/ 10 Wall Ball Shots
10 Double Unders/ 5 Wall Ball Shots

11:03 as Rx'd. Double unders getting better, but I'm still not able to string 30 together, much less my Elite Goal of 40. Getting closer, and I think this one is in sight. I am trying to do all movements legit, but wall balls are my biggest offender. The combination of both squatting deep enough and getting the 20# ball over the mark on the same rep is tough! I think this really is a matter of just telling myself to do it; and take a second to focus on it before doing so. I saw this quote from Jack Nicklaus on some crossfit website or another, and it applies here: "I never hit a shot, not even in practice, without having a very sharp, in-focus picture of it in my head."

Small class this morning, with two visitors Edgar (who's becoming a regular by now) and Josh from Scottsdale. Courtney joined the 6 am class and was inspiring in sticking through the WOD with all legit reps.

Also got to climb a rope for the first time in warm up! Looking forward to a whole new palette of scars and marks on my body from the rope.

The Claw

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07.11.10:
Work at hunting property

07.12.10:
Month 5, Week 2, Wendler 5/3/1, Dead Lift Day

WARMUP—
DL
5x135
5x175
3x205

STRENGTH—
DL
3x240
3x275
4x310

Might do some assistive/MetCon work later, going on 5 hours sleep

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Stephen said:I'm having a bit of a senior moment, but what is SLDL? Also, I don't quite understand how you did the one-armed thrusters with a bar/plate. Were these seated? Thanks.

SLDL is a stiff legged dead lift. Holding a BB in hang position, set core, bend down and drop to DL position w. legs straight. The one arm thruster or one armed split jerk is done while holding one end of the BB(this would be the end that has a plate). Set core, bend legs together or do in split position w. one leg behind, weight is in rest position thru decent and then as hips open the weight is pushed up. The other end of the BB is resting in a hole on a 45# plate. The latter just keeps the BB from rolling.

Today's work out was 3RFT: (scale)
40# DB snatch 21 reps (30#) right hand
21 L-sit ups (15 R)
40# DB snatch 21 reps (30#) left hand
21 L-sit ups (15 R).

Completed in 16:50.

Last time I did this was 11-29-09. At that time I did 20# snatch for 15 reps and 15 L-sits. All the L-sits were done w. hands in parallel position and legs were bent at the knee.

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Nice work Pat....sounds complicated!

[B]07.12.2010-Monday[/B]
No burpees, early am pickup :(

Warmup - Row 500 (1:56 - rowers were outside, I tend to get distracted out there!) step & stretch, step & pull, lunge & twist, ham kick, floor sweepers, empty jacket, stretch (I forgot to do shoulder mobility!)......

[B]WOD:[/B]
4 rounds for time - 115# (75#):
15 deadlifts
12 hang cleans
9 push jerks
6 back squats
[B]16:00 scaled up to 95#[/B] Surprised myself (broken sleep last nite, tired today). I beat my coach, :yikes: that NEVER happens, she's crazy strong (haha later I'll find out she wore a vest or had a small child on her back!).

Run 400
Stretch

Started to do strength (3x3 90% strict press) but realized tonite is NOT the night. (2x85, 2x80, 3x75, 2x75 - nah, not happening)

[B]Front Squat[/B] - working on ROM....
10x75#, 10x75#, 10x80#, 10x85#

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WU
walking lunge 2x12
air squat 2x15
GHD back ext 2x20
GHD situps 2x25

Snatch
3@65#
3@75
3@85
3@95
3@105
3@115
3@125

WOD 10 rounds
8-95# thrusters
12 pushup

21:23

m/55/178 CrossFitChesterton

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[B]WU:[/B]

Dynamic Stretching
2 gym lengths (~50ft each way)
high knees
butt kickers
Hip openers
1 gym length
twisting lunges
Frankenstein Walks

3x10
push ups
pull ups (kipping!)
GHD sit ups
Suprmans

[B]WOD:[/B]
4 rounds
400m run
50 air squats

16:19

[I]The weather & my[/I] [I]hamstring got me![/I]:ranting2:

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Pat,

Thank you for the explanations! SLDLs are something I apparently need to learn - ASAP. I think a poorly executed, accidental straight leg lift is what caused my hamstring tear.

Understand now on the one-armed thruster/split jerk.

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[I][B]100712 MONDAY

Warm-up
[/B][/I]400m Run - slow jog for about 200m, the rest was walked. Hamstring better!
DROM
Pass Throughs
Body Circles
10 X Hip Extensions
10 X GHD sit-ups
10 X Pull-ups
10 X Push-ups
25 Double unders (best was three in a row)
Samson Stretch

[I][B]WOD: "the Chief"
[/B][/I][B]Complete five three-minute rounds of the following, with a one-minute rest period between rounds. Post the totals completed for each round.
[/B]3 X Power Clean 135#/95# (scaled to HPCs at 75#, hamstring protested cleaning from the ground).
6 X Push-ups
9 X Air Squats
[B]SCORE = [/B]6, 5, 5, 5, 4. Total Rounds = 25.
[I]Very happy with this - - no hassles from my hamstring and form on HPCs was pretty good throughout. Squats are what held me back.....sets got slower and broken by the third or fourth rounds each time.[/I]

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[U]7-12-10[/U]
Dead Lift – 1,1,1 – 70% effort for all 3 sets; 180 sec rest between

[B]325, 325, 325[/B] strength felt good, 325 = 70% of 465…thinking I can hit 465 as a 1RM

Then,
Ring Dips – 10,10,10; 180 sec rest between

then,
20 double unders, 5 breaths x 5

[B]got 3 sets of 20, 2 sets missed at 15,[/B] tried new rope , probably not a good time to switch ropes

then,
3 sets of 10 unbroken knees to elbows

[U]7-13-10[/U]
95# squat clean x 5 x 3 sets
+
95# hang power clean x 5 x 3 sets
+
95# split jerk x 5 x 3
(work on speed and intent; rest as needed b/t sets and exercises)

[B]form felt really good on the squat cleans,[/B] hook grip, was able to flick thumbs out and land the bar on shoulders

part B:
3 sets – 10 chest to bar chin ups
+
3 sets – 15 high speed squats
+
3 sets – 20 anchored sit ups
(work on speed of each movement; rest as needed b/t sets and exercises)

Run 10 sec on @ 100%, run easy for 1 min x 3-6 sets based on how you feel

**This one exactly from OPT, last two closely based on OPT, all are peaking workouts from the same pre-comp cycle.

probably won't post again until after the games
2 days, 14 hours, 13 minute