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michael....yup i know the feeling of looking at the box and just knowing your legs are not going to move

last nite

4 rounds

5 push ups to a 3 board board
10 supline pull up
200 m. row
2 minute rest

11:48

3 rounds 30 1/2 ghd sit up

off to long beach washington for a 4 day weekend after work tonite. looking forward to a much needed rest.

for the skier's out there it is absoutly dumping snow down into whistler village. they are predicitng an absoutly epic ski year here.

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Thursday November 7, 2013

Hotel dumb bell swings
Hotel dumb bell cleans (straight arm until triple extension achieved)
Hotel dumb bell swings
Hotel dumb bell snatches (straight arm until triple extension achieved)

No globo experience.
No Hagen Daz.
Road trip still on track!

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Cliff....have a great few days off!!!!

JT... Slaying the Hagan Daz Dragon !!!

THURSDAY– NOVEMBER 7, 2013

Olympic

3 Position snatch- Work To Heaviest Rep Then:

Snatch From Floor- 2 x 3 @ 85% of Heaviest 3 Position

WOD
10 Minute AMRAP: 170 reps (man those burpees EMOM were a kick in the jewels)

Wall Balls x 10 @ 20

Push Ups x 10

Pull Ups x 10

Hang Power Cleans x 10 @ 135

**On Every Minute- 3 Burpees**

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11/7 WOD
A. 3 Position Squat Snatch (high hang, knees, ground), 3 reps, 5 sets, rest as needed, 15:00 cap
65's, 75's, 85.
Not nearly warmed up enough to catch all of these in the full squat at first. Really worked on hip extension. My latest idea is to rock from heels toward toes on second pull to accentuate the hip extension.

+
800m Run
8 Turkish Getups (alt L/R)
40 Wall Balls
6 Turkish Getups (alt L/R)
30 Burpees
4 Turkish Getups (alt L/R)
20 Kettlebell Swings 2 Turkish Getups (alt L/R)
10 Wall Climbs
800m Row

24:20.
Used 1.5 pood kettlebell. Everything was slow except the 20 KB swings (American) which went straight through. Note to coaches: Too much work for an hour in this one, should have just gone with the metcon.

Claw

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Nice WOD's everyone!!

[B]5 Nov:[/B]
21 225# DLs & Burpees (Yay! Burpees!!)

7:14

[B]6 Nov:[/B]
1001m row (~4:30)
9 Pull Ups
11 100# Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press)
1497m row (~6:30)

[B]7 Nov:[/B]
6 min AMRAP:
10 HSPU (Subbed StinkBugs)
30 DUs (Subbed 90 SUs)

3 rounds + 10 Stinkbugs + 62 SUs

[I]First completed WOD in 3 Weeks!![/I]

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[QUOTE=Jim Cordes;1205598]11/7 WOD
A. 3 Position Squat Snatch (high hang, knees, ground), 3 reps, 5 sets, rest as needed, 15:00 cap
65's, 75's, 85.
Not nearly warmed up enough to catch all of these in the full squat at first. Really worked on hip extension. My latest idea is to rock from heels toward toes on second pull to accentuate the hip extension.



Claw[/QUOTE]


Hey Jim .... I know exactly how you feel about not getting warmed up enough
We have been doing 3 position snatch and cleans for the past few weeks. Last Monday one of our other coaches led my class and as always we started with a PVC pipe but this time she had us " jump" from position one, " jump and pull" " jump , pull and turnover, jump, pull, turnover and receive in full squat" Then the same from position two, then three.

Then still with PVC we did a full set from all three positions in a row with full squat ...five times

Coach stated it was to help build our motor reflex with out worrying about how much weight we were using.....true....but I was so nice and warm, I was ( we were doing 3 position cleans) cleaning like a beast and getting really low really fast!!!

It only took five min for the drill and I'm going to try to incorporate it as often as possible

Great work!!!!

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@Jim: still can't catch it in squat snatch, have gone exclusively to split

Friday November 8, 2013

Held a goblet squat for two minutes. Caught a few "what is he doing" looks from the chatty forty somethings "strolling" on the hotel treadmill.

21-15-9
Dumbell thrusters, 20# in each hand
Holding front, side, side, plank for that number of seconds.

Chatty-stroller1: "doesn't that hurt your knees?"
Chatty-stroller2: "you're really breathing hard."
JT: (who can't speak b/c he can't breath) shakes head "no" to CS1, nods head "yes" to CS2, exits to shower.

No Hagen Daz
No globo experience (just some looks and comments from strollers)
Road trip still on track.

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Michael, I like that warm up.
JT, haven't tried split snatch, might give it a try.

11/8 WOD
A. OHS, 32X1, 3-4 reps, 5 sets, rest 2-3min
75-95-115(f, 2 only)-95-105
These all felt great; good depth, good tempo, good form. Got stuck in the hole at 115. The 2-second hold at the bottom made these much harder.

+
4 rounds of:
10 Jump Squats (target 6" above highest reach)
15 Pushups
20 Walking Lunges w/plate locked overhead (45/25)
25 Double Unders
rest 2:00
13:37

First split 1:44, then a couple around 1:50, and I think the last one around 2:00. Walking lunges were the hardest part.

Claw

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Saturday November 9, 2013

Walked a couple of miles, sprinted about 800 yards dragging 50 pounds of luggage...

My note to United Airlines:

Dear United Airlines,
Six out of seven of your employees did the best they could today, one had an epic fail. The mechanic in Seattle fixed the plane so it flew just fine to Denver. Yes it took three hours, but he fixed it right. The pilot kept us informed of what was happening and why, which didn't make the delay any shorter, but at least kept me in the loop. Beatrice the stewardess smiled and offered condolences and fed and watered us the best she could, she didn't break the plane and most of us knew that. The steward and the man I assumed was a sky Marshall were paragons of polite but certain advice to the woman who didn't realize the stewardess didn't break the plane. The customer service rep at the united club did her best to find a seat on a much later flight, but still a flight home. So good job to those five. However, to the man at the gate who "released" my seat on the earlier flight, the one that I RAN through Denver airport to get after united made me late, the man who first pretended I was invisible (which was difficult b/c I was dripping sweat on his shoes) while he continued to board the connecting flight for which I had a boarding pass, and who then sought to embarrass me by talking down to me about the rules and procedures and how "old guys like you who are flying for the first time should get to the airport earlier b/c it can be confusing". See that word that says "platinum" on the boarding pass? That means I fly on your airline, a lot. See that connecting flight info on the boarding pass? That means it's United's fault, not mine, which everyone but you seems to understand. Please consider another line of work, this one does not suit you.

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SATURDAY

Strength

Squats- Work to Heaviest Set of 6.... 315

WOD

“Manny”
5 Rounds For Time: 10:29

Thrusters x 5 @ 135
Pull Ups x 15
Dubs x 30 (90 singles)

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Sunday November 10, 2013

after a week on the road, and 8 days after the USAW comp, it was time to touch a bar again

warmup
jumped rope, agility work, goblet squats, ...

snatch practice
felt like i'd never snatched before (was trying not to bend arms on 1st or 2nd pull)

clean practice
felt like i'd never cleaned before (was trying to get triple extension)

jerk practice
well, I'm a jerk most of the time, so this comes naturally....

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11/9 at Bacara
Not really what I would call a workout, but 20 minutes on elliptical strider then 10 minute Foundations routine from YouTube. Then hot tub and steam bath. Spent the morning cheering/heckling SB Marathon runners. ("If this was easy it would be called your Mama!") Props to Kristiana, Amy, Zach, and JJ for running.


11/10 WOD Sunday Funday
Ann Marie coaching, she's a fun coach!
10:00 Skill Session: Oly Lift of Athlete's Choice
Clean and jerk, felt very good and strong, PR at 175! Could probably have gone higher.

+
For Quality:
50 Pushups (elbows in tight, butt slightly elevated)
50 Air Squats
20-30 Strict Pullups (each rep starts with shoulder activation and engaging core into hollow position)
30 Box Jumps (step down, taller than normal)
30 Hang Power Snatch (light to moderate load)
2:00 Accumulation of L-Sit variation

Took the quality instruction seriously. Kept forearms vertical and elbows in on push ups. Focused on screwing feet outward and knees out on squats. 20 pull ups because I had to start kipping to get them. 30" box jump. 15 HPS at 65 then 15 at 75 (sets of 10, 5). Ran out of time for 2 minute L-Sit from paralettes.

Claw

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Monday November 11, 2013, Remembrance Day (Veteran's Day)

5 rounds, not for time, increasing weight each time

5 KB snatches each side (20, 30, 40, 45, 50)
5 OHS (45, 55, 65, 75, 95) (dropped 1x@65 and 2x@95) (@ Tim, that 185# OHS is FREAKING AMAZING!!! )
5 walking lunges (empty, 5, 10, 15, 20)
5 bench presses (45, 95, 115, 165, 205)
5 T2B (did 10 unbroken on lest set)


AMTAYW: 1RM Bench Press
225, 245, 255, 265, 275 (was near the 1RM and the stick figure models in the room didn't look like they'd be any help if I got stuck under the bar so I stopped at 275).

Speaking of the stick figure models.
(1) they were extremely attractive
(2) they were working their non-existant butts off
(3) they were concentrating on perfect form on all movements with a very skilled (and lucky?) stick figure trainer
(4) they were a little put off by my bulk, grunting, and sweating...
(5) one pair of them asked the trainer to show them how to do overhead squats b/c "that looks harder than what we're doing". She didn't know how to teach the movement, and much to her credit she politely asked me if I would coach up her clients on the OHS. After a millisecond of consideraing the pros and cons, I agreed to help her, b/c she asked so politely and seemed genuinely interested.

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MONDAY– NOVEMBER 11, 2013

Olympic

Clean Pull + Clean- Work To A 2 RepMax @225

Cleans 2 x 3 @ 85% of Above 2 Rep Max @205

WOD

8 Minute AMRAP: 163 reps

45# OH Lunges x 20

Pull Ups x 12

2 Minute Rest

8 Minute AMRAP: 6 rounds

Power Cleans x 5 @ 155

100 Meter Sprint


A whole lotta cleanin goin on!

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11/12 WOD
A. Deadlift, 21X1, 5, 4, 3, 2, 1, rest 2-3min
Note: This is NOT a designated 1RM day. If you are really feeling it, go for it...
225-245-275-295(f, 1 only)-305(f)

My reach exceeded my grasp on this one. Seriously rounded my back at 295 and could not move that weight again. In retrospect I should have taken smaller increases.

+
B. 6 rounds of:
12 Weighted Box Step ups (alt R/L)
12 Russian KBS
12:34 @ 25# dumbbells and 2 pood kettlebell.

Definitely slowest in the class. Lots of stress on lower back which made me want to quit this WOD as much as I've wanted to quit a WOD in quite a while. Started at 30# dumbbells but dropped to 25# after first round. Among other things, this WOD really fries your grip.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/10824019775/[/url]

Claw

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Tuesday November 12, 2013

5 rounds, increasing weight each time:

5x jumping deadlifts (deadlift to triple extension and airborne)
95, 135, 185, 205, 225

5x dumbell hang cleans (to speed up hands)
15, 20, 25, 30, 40

5x dumbell split jerks (to speed up hands and practice getting lower in split)
20, 30, 40, 45, 50

Finished with some heavier deadlifts.

Long day flying tomorrow...

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[B]At Base Globo!
WU:[/B]
.33333333mi run
.11111111mi walk
120 SUs
10 leg swings each leg each direction
10 air squats
10 push ups
10 sit ups
10 27# good mornings
10 27# Presses
10 DUs

[B]WOD:[/B]
15 min to find 3RM Front Squat
205# [I](Got 2 @ 225# (My 1RM)!!)[/I]

3RFT:
~400m run
15 Pull Ups
15 Dips
8 65# OHS

18:19

[I]REALLY happy about the Front Squats. The metcon was tough for the run & the OHS (which I hadn't done in a while!!! And I could feel it!!!). The pull ups were better than I expected. I did 6 & 7 straight.

I got a biannual check up on Friday. The bad news is that my shoulder might need surgery. We'll see about that. The good news is that my doctor told the med student who was shadowing him at my exam, "Can you believe he's 56?!!?":pepper:
Thanks CrossFit!![/I]

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wow amazing work as usuall guys

william....bummer about your shoulder...i know that story all to well....but you have to love the off handed compliment from the dr eh?

JT....nice job on the bench and keeping it together on your road trip

back at the gym last nite from 5 days off....as much as i hate to admit it the break from the gym did feel good....2 days of walking/sitting on the beach, drinking to many rolling rock's, eating oysters and clams, reading and relaxing around a campfire may have helped somewhat however :D..

back squat w/saftey bar 365 lbs PR:broc:

bulgarian split squat 5-5-5
0-12 kg kb, 16 kg kb

speed pulls 8 x otm 225 lbs

3 rounds
30 hollow rocks
50 / side oblique crunch 12 kg kb

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Great squat Cliff!!!! Way to go!!!

TUESDAY– NOVEMBER 12, 2013

Strength

DeadLifts- 10 x 2 @ 325- Every 30 Secs

WOD

For time: 8:26

KB SWINGS@70 / BURPEE BOX JUMPS@24"

20/10

18/8

16/6

14/4

12/2

If you would ask me a year ago I would have said " no way 20 70lb KB swing would feel like a rest!!!!"

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@Bill, awesome front squats. Rock on!

Wednesday November 13, 2013

Workout: Walk
Date: Nov 13, 2013
Distance: 1.68 mi
Duration: 35:03

To view 'Walked 1.68 mi on 11/13/13', follow the link below:
[url]http://www.mapmyrun.com/view_workout?w=429996623[/url]

And a little bouldering...

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Cliff - At my age, I'll take any compliment!! :D Nice back Squats!!

[B]WU:[/B]
.4444444mi run
2 x 90+ SUs
10 leg swings, both legs, each direction
10 air squats
10 push ups
10 sit ups
10 27# Presses

[B]WOD:[/B]
Helen
3RFT:
400m run
21 50# KBS
12 Pull Ups

13:46

[I]Clipped 44 sec off my last attempt in July!! And that included a water stop (~30 sec)!![/I]

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thanks guys

last nite

3 x 1000m row w/ 3 minute rest inbetween @75% trying to stay as close to orginal row time for the other 2

4:04.7, 4:04.0, 4:02.9

then on elbow plank hold :43, :35, :39

then 3 x 20 per side ghd oblique side crunch

day off the gym today.....putting the '67 newport to bed for the winter :( oh well april is not all that far off

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11/14
A. EMOTM, 7:00, 2-3 TnG Clean & Jerks (perfect form)
2 @ 135# squat clean and jerk.
Got pretty deep in the hole on a couple of them, meaning it took a lot of effort to get out.

+
AMRAP 15:00
2 wall walks
5 Box Jumps (step down) - 30"/24"
10 DB Snatches (5R/5L) - 55/35
6 rounds + 2 wall walks + 5 Box Jumps + 1 DB Snatch.

Another hard WOD. Everything required quite a bit of effort, so no active rest. DB snatches @ 55# were tough. Toward the end I found myself dropping them and chasing them across the floor for the next rep.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/10857492744/[/url]

Claw

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Nice Job Claw!! KB snatches are tough for me as well!

Cliff, April will be here before you know it!! Nice WOD!

[B]WU:[/B]
.3333333mi run
2X90+ SUs
10 leg swings, both legs both directions
10 Air Squats
10 Push Ups
10 Pass throughs
2x 10 Helicopters
10 27# Presses
10 DUs

[B]WOD:[/B]
10 min AMRAP :
5 Power Cleans (135, 95#)
10 Push-ups
15 Air Squats

Rx
4 rounds + 5 135# Power Cleans + 10 Push Ups +2 Air Squats

[I]I did the 1st round of Power Cleans straight through. It seemed to be a mistake. The Air Squats were brutal and surprisingly seemed to take their toll on me. This is the 1st WOD I've done Rx in a while. It felt good![/I]

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Saturday November 16, 2013

A career climbing day!

To understand today's WOD, you need to understand the contour lines on the topo map. Where they are closely packed together is a cliff...

Workout: Grade III climb
Date: Nov 16, 2013
Distance: 4.75 mi
Duration: 4:38:18
[url]http://www.mapmyrun.com/view_workout?w=431840659[/url]

The formation is described here:
[url]http://www.mountainproject.com/v/south-astro-dome-/105720741[/url]

We did not approach up the Uncle Willie's Wonderland Trail, but instead approached through the Barker Dam area to access the West Faces.

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Looks like everyone has been rocking it!!! Great work....

I've been soooo busy but haven't missed a workout...

Thursday was tough... WO at 7-8 PM. Then 8-9:45 Oly lifting seminar with Danny camargo.... We had the bar in Our hands the entire time... I must have done 120 C&J plus drills drills drills... I'm Still tired from it!!!!

SATURDAY– NOVEMBER 16, 2013

WOD

Partners- 20 Minute AMRAP:

Squats x 10 @ 225

Cleans x 10 @ 155

Chin Ups x 10

No one want to hang with me at Rx so I was solo... Got ten rounds plus a few reps! :D

FRIDAY– NOVEMBER 15, 2013

WOD

2 Rounds:
2 Min AMRAP Burpees

1 Min Rest

2 Min AMRAP Dubs

1 Min Rest

2 Min AMRAP Sit to Stand

1 Min Rest

2 Min AMRAP 100 Meter Sprints



THURSDAY

Olympic

Power Snatch + OH Squat + Snatch Balance

6 Sets @ 65%

WOD

5 Rounds For Time:

KB 2@55 Hang Power Cleans x 5

KB front squats x 10

Push Ups x 20

Finisher:

Bent Rows x 50

Shrug x 50

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Sunday November 17, 2913

A nice hike up a moderate trail. No bushwhacking, scrambling, or climbing today, just hiking UPHILL in the lovely lovely sun. For those of you who've been to Seneca, imagine if the Stairmaster went up 1,500 feet in 1.5 miles instead of 300 feet in six hundred yards. For CrossFitters, imagine 2,000 box ups on constantly varied boxes ranging from 3 inches to 18 inches, with many of them not horizontal. Going up was hard on the heart and lungs and hip flexors, coming down was brutal on the quads...

Workout: Mountain Walk
Date: Nov 17, 2013
Distance: 3.32 mi
Duration: 1:51:57

[url]http://www.mapmyrun.com/view_workout?w=432413501[/url]

Happy to be heading home tomorrow.

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[QUOTE=JT Kalnay;1206952] For CrossFitters, imagine 2,000 box ups on constantly varied boxes ranging from 3 inches to 18 inches, with many of them not horizontal. Going up was hard on the heart and lungs and hip flexors, coming down was brutal on the quads...
[/QUOTE]


JT - That's why I love living on the Front Range in Colorado. That describes many of my hikes. :)

Been really busy lately. My wife had back surgery five weeks ago and I am taking care of her, the house, the dogs and still working. My boss is wonderful and has let me work from home but some days have me frazzled. Good news is I am still working out; just not very good about logging in to post.

11/17 Bike intervals
5 min warmup
20 minutes of random intervals (1 gear up and 1 gear down with every change of song listening to the new Buddy Guy CD)
5 min cooldown
Cash out: Cadillac margarita while fixing dinner

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Forgot to mention that I went to see an back ortho specialist for my lower back pain and chronic mild to moderate sciatica. X-rays indicate I have degenerative disk disease (like everyone else our age) so he says I need to stop doing things that put an axial load on my spine like running, squats, deadlifts and overhead press. Says I need to not put any more "wear and tear" on the disks. The doctor is a skier and mountain biker; strength work is not part of his exercise program.

I'm looking for a second opinion. :rofl:

Anyone on the list had a similar diagnosis? I am wondering what your medical provider had to say about continuing these exercises. I have already seen an improvement in symptoms just from adding Turkish Get-Ups and more core work back into my warmup and cash out sessions. I also have been doing squats and deadlifts with no added discomfort. I just listen to the back and some days the back says, "not today."

Thoughts?

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11/16 Saturday WOD
AMRAP 8
200m run
20 pistols (alt. L/R)
10 T2B
2 rounds + 20 pistols + 7 T2B
Used blue band suspended from pull up bar for pistols

Rest 5:00

AMRAP 8
10 wall balls
8 HR pushups
20 double unders
6 rounds + 2 wall balls


11/17 workout
Cathedral Peak hike with Augie et al.
AMAYCAE (as much as you can eat)
Crepes and bacon @ Augie's afterward

Claw

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Hey guys, good to see you all around. Just got back from another round of bronchitis, antibiotics, and prednesone. The antibiotic left some tendon swelling in one wrist. Went back to the guy today and just did a variety of things. No timed WOD. Anyhow, my energy sucks. It's been three months since I worked out regularly. Time.....I guess.

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Alden, Hope things go well!

Pat, Great to see you again!

Got some bad news today. One of our techs suddenly passed away this morning.
He was only 51 and yet enjoyed life. We'd run into each other at the base Globo and joke about shift changes. He will be missed.

[B]WU:[/B]
.33333333mi run
~100+ SUs
10 leg swings each leg, both directions
10 Air Squats
5 inch worms (2 Push Ups)
10 leg openers
10 leg closers
10 24" box jumps
10 27#Presses
5 DUs & DU Attempts

[B]WOD:[/B]
Reverse Jackie
30 Pull Ups
50 Dumbbell Thrusters, 25# DBs
1000m Row

10:04

[I]The pull ups went easier than I expected. I was able to do 7 in row. The DB Thrusters were done in 5 sets of 10. The row was tough, especially on the last 500 meters. I was shooting for around 9 min, but felt a little disappointed. Checking my log, I found I had clipped 1:01 off my previous Jackie time! :pepper:[/I]

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@ Alden...

Your ortho knows my ortho...

Mine told me to just swim!!! Yeah... I listened to him for a while and just kept getting worse ( knees...back,etc).

Well now that my squat is back to well over 400lbs, cleaning 225 with ease ( split jerk does hurt my knees like crazy) blah blah blah...

The harder/heavier I work, the better I feel.... Go figure :D

MONDAY– NOVEMBER 18, 2013

WOD # 1

5 Rounds For Time: 6:56

Cleans x 5@ 165

Push Ups x 20

Rest 2 Mins

WOD # 2

10 Minutes- EMOM:

HSPU x 5

100 Meter Sprint

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great work as usual guys

JT....love where you are. was there for an outward bound trip over xmas/new years 2000. one of the best things i have ever done

condolances bill...and at such a young age...glad i try to fit in as much as possible into each day

alden/michael.....yup my surgeon and g.p. both told me to quit crossfit and concentrate on swimmng or ti che......i gave that a moments thought and realized no one would want to see me in a speedo and that i can not dance so how the heck am i going to do ti che :rofl: and went back to doing what i was doing and feel so much better for it. just listen to your body. you know it best and if it is telling you to lighten up or go hard do that!

friday

12 amrap

5 banded supline rows
10 135 deadlift steping over bar each time

117 reps

single arm rear delts

12-12-12 8lb dbell

5/8" chain sit up 3 x 20

curling....drank to many beers had to many laughs...

saturday

3 rounds

10 zerker squat 135lbs
15 large green banded good mornings
50 toes to wall

made it thourgh 2 and 2/3 rounds....got to about 13 toes to wall on the last round and my back felt like it was on fire...tapped out for the first time in a wod :ranting2: did not like doing that

yesterday

1 RM farmers bar deadlift 235lbs per side or 470 total

zerker squat 5-5-5 185-205-225

walking lunge dbell on shoulders 100 15lbs per side...thought i was going to die by the end

3 rounds

135 sumo dead lift x 20
hip thrusters w/black band x 20

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11/19 WOD
A. Barbell Good Mornings, 5021, 5-7 reps, 5 sets, rest 2-3min
95-95-115-135-135

+
AMRAP 10
200m Farmers Carry
2 Bar Rollouts
10 Dumbbell Snatches (5R/5L)

2 rounds + 200M farmer's carry.
Used 1.5 pood kettlebells for farmer's carry and 55# dumbbell for sntaches.
Had to break 2-5 times to set kettlebells down on farmer's carry. Should have been AMRAP 20 but we really ran long today. AMRAP 20 would have been better. Baker had to juggle 18 athletes.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/10948125536/[/url]

Claw

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I hope your back to your old self in no time Pat, Best Wishes to ya!!

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last nite

1000m row

21-15-9

24 kg kb swing
20" box jump (subed for burpies)

8:58

then

8-8-8 one arm dbell row
35-45-50

3 x 20 lying rear delt raise 5lb

3 x rm hollow roc

20-22-27

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thanks for the kind welcome back guys.

LOng warm up and stretching. Power cleans and power snatch work w. 110 for around 5 minutes.

Rowing Helen
3RFT
400 meters
21 KB w. 1.5 pood
12 Pull ups
12:09

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Wednesday November 20, 2013

Another good/rough day in the box.

Warmup:
3 rounds of:
5 deadlifts (95, 145, 195)
5 kettlebell taters (a swing, flip the kb in your hands, do a squat) (35#)
instep stretch
hold plank for 30 seconds

Metcon1
8 minutes AMRAP
8 deadlifts, 255#
12 WBS, 10', 20#
(made three rounds)

Metcon2
12 minutes, AMRAP
10 TTB
10 dumbell clean and presses, 35#
25 dubs
(made 2 rounds plus 20 reps)

( I have less than zero high intensity metaboliconditioning, but am able to walk up hill for hours on end, just can't breath under heavy load).

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[B]19 Nov:
WOD:[/B]
.33333333mi. run
.11111111mi. Walk
100 SUs
10 Leg swings (both legs, both directions)
10 Air squats
10 push ups
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 27# Presses
Burgener Warm Up

[B]WOD:[/B]
20 65# Power Snatch
800m run
20 65# Power Snatch

~9:59

[I]Had to scale down to 65# because 85# really hurt my shoulder. The snatches took about 2+ minutes each.[/I]