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WU
20 GHD back extensions
20 GHD situps
20 pushup
20 squat
24 walking lunge

WOD 3 rounds
400m run
21 53# KB swings
12 pullup
12:08

m/55/178 GO HAWKS

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after usual warm up, it did something that involved swimming.

AMRAP in 20 minutes: swim 50 yards, 10 push ups, 10 medicine ball clean (20 Lbs)..

5 rounds, 50 y swim, 10 push ups, 4 cleans. This was tougher than I thought that it would be. The swimming and push ups easily kept the arms out of play for the cleans.

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[B]06.09.2010-Wednesday[/B]
AM: 30 Burpees 15# vest

PM: Warmup - Row 500, back ext., lot of shoulder mobility & stretch, pec stretch and trigger point, squats....rainy day - shoulder is achy.

[B]WOD:[/B]
"Elizabeth"
21-15-9
squat cleans - 135# (85#)
ring dips
[B]14:10 Rx[/B] This seemed hard but I realized my ROM on squat cleans is much better now. Also my shoulder was sore, only on lowering the weight - so that was more of a drop after the first set. My ring dips still really fall apart after the first 10 or so. Pbly didn't deserve the rx with the dips.... took forever. He kept telling me to kip but I was still struggling. I can't prax with bench dips because they bother my shoulder; ring dips do not.

Post WOD:[LIST][*]Shoulder stuff, protractions, rows, retractions, lower trap work.[*]Dips work (after the rest, I could do more good ones, just cant do all like that during the WOD :ranting2:)[/LIST][B]Strength:[/B]
Snatch 3x8, 65% (I used 55#, no idea what my max is, haven't snatched since I hurt the shoulder, but they felt really good today. I would've done the strength first but I wasnt sure how my shoulder would be, figured to do the WOD and skip strength if nec but it seemed fine - maybe the wide grip?)

[B]Pat[/B] the wall looks like a lot of fun!! Your avatar is making me wanna go try it! [B]JB[/B] I dont mind the Flyers, but Id rather see the Hawks win. And THAT is making me wanna go back to hockey! lot of fun.

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[QUOTE=Stephen R. Lampl;794696][B]Deb, [/B]

I think today was ""K2Es suck day".....had trouble with my grip and my abs felt like they didn't belong to me....didn't hurt, just wouldn't work.....[/QUOTE]

One of my instructors has been trying to have us "swing" up and get a rocking motion sort of like a kipping pull up. This makes the motion more efficient. It helps. Got to keep you upper body loose (easier said than done!). Anyway, it helped my kipping pullups!

[QUOTE=Stephen R. Lampl;794696][B]William, [/B]

Thanks for the nice comment r.e., my back squat. My all time best is 315#, but that number has been so elusive since over a year ago. I'm thinking some density work is probably the ticket. BTW, your WOD of today had an awful lot to accomplish in 10 minutes. Awesome job....don't think I'd have made it....quite.....[/QUOTE]

I'm in awe! My best was 240#- and I hurt myself! ;)

That WOD was a LOT harder to do & they made us do it outside in the heat!

WU: (in the base "Globo" Gym, since they're doing a cert in the box today & tomorrow!)
400m run
Forward & reverse lunges
Inch worms (3 Pushups)
20 Squats

WOD:

As many rounds in 12 minutes of:
155 pound (185 was my best 1 rep max.: tried one, bail on the 2nd.) Front squat, 5 reps
10 Chest to bar Pull-ups
60 Single-unders

2 rounds and 18 Single-unders short of 3!:ranting2:

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6-9-10
Front Squats 5-5-5-5-5

[B]185, 195, 200, 205(4), 205[/B]

Rest, then

2 rounds for time:
-5 Push-ups
-10 supine pull-ups
-20 double-unders

Rest 30 seconds, then repeat for a total of 4 cycles

[B]1:38, 1:48, 1:42, 2:01[/B] - got 3 sets of DU’s in round 3 and 4 unbroken, but not last set did 12/8

P-Chain: 4 x 8 GH Raises

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[quote=William Hoogsteden;795227]One of my instructors has been trying to have us "swing" up and get a rocking motion sort of like a kipping pull up. This makes the motion more efficient. It helps. Got to keep you upper body loose (easier said than done!). Anyway, it helped my kipping pullups!



I'm in awe! My best was 240#- and I hurt myself! ;)

That WOD was a LOT harder to do & they made us do it outside in the heat!

WU: (in the base "Globo" Gym, since they're doing a cert in the box today & tomorrow!)
400m run
Forward & reverse lunges
Inch worms (3 Pushups)
20 Squats

WOD:

As many rounds in 12 minutes of:
155 pound (185 was my best 1 rep max.: tried one, bail on the 2nd.) Front squat, 5 reps
10 Chest to bar Pull-ups
60 Single-unders

2 rounds and 18 Single-unders short of 3!:ranting2:[/quote]

[I][B]My all time best is 315#.......

[/B][/I]Bill, I messed up here - - was thinking dead lifts. My all time best BS was 245#, but with poor form and back in my college (or shortly after) days. I am sooooo lucky I never hurt myself, because I did these wrong for 40 years! Form is good and solid now, so I am really pleased to be "earning" the increased weight.

Great advice on the K2Es! I'll have to try that, but perhaps that is what I do now (I can't visualize the motion in my mind right now :D). I've found that I start swinging, so if I time my next rep correctly, it counteracts the swing completely and I can just hoist my knees upwards (in theory).

Nice work on that AMRAP WOD!

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[I][B]100609 WEDNESDAY

CrossFit Sonora Warm-up
[/B][/I]Got 10 ring dips today, though broken and not quite full ROM, but getting there!

[I][B]Pre-class Strength/Skill Work:[/B][/I]
Push-ups on parallettes, 10 X 2, 15 X 1.
Power Cleans 1, 1, 1, 1, 1. Used 135# (I believe this was my previous 1RM). Got a [B]PR of 5 reps! [/B](took about 30 sec to 1 min between attempts).Double Under practice (20 minutes total) interspersed throughout my time at the box today. Got 6 once, all the rest were primarily by 3s......getting more consistent!

[I][B]WOD: [/B][/I][B]AMRAP in 10:00 of:
[/B]15 Box Jumps 24" / 20"
10 Push Press 115#/85# ---> 95#
15 Pull-ups
[B]SCORE: 3 rounds + 15 box jumps
[/B][I]Shoulders were smoked - - started with 115#, had to d[/I][I]rop to 95#.....box jumps are finally getting better....[/I]

Day 9 of Burpee Challenge; 9 burpees (45).

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Finally got back for a workout yesterday. I hate when life (daughter's softball, clients, job) get in the way of keeping a decent WOD schedule.

Wed

Dead's (after warmup)

3 @ 235
3 @ 275
4 @ 295

[B]JJ[/B], Yes, our coach is using Wendler's formula. I'd be interested in looking into that as my overall strength can be improved. Is that online anywhere?

Wed, Metcon

The Chief

5 rounds, AMRAP in 3min

3 cleans, 135
6 push ups
9 squats

Round 1, 4 sets
Round 2, 3 sets + 3 cleans
Round 3, 3 sets + 3 cleans
Round 3, 3 sets + 3 cleans
Round 5, 4 sets

Had to race home to catch the last period of the Hawks game! :pepper::pepper::pepper:

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6/9 Workout

OK, I couldn't avoid working out all together this week. Ran the Night Moves 5 k in 23:49. This beat my previous PR, but the course has a net loss of elevation.

The Claw

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6-10-10

Hurry up at home WO

WU: Pullups/dips/burpees/scapula pushups/pass throughs/SU/Toes to bar/

WOD:
3 RFT (was supposed to be 5 RFT but affairs of state take precedent over affairs of state) of:
400m row
15 x 12# WB shots (I really need to buy a 20#)
15 x 24" elevated push ups

13:38.2 Man it was hot and about 115% humidity.