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CFC WU
WOD FGB
233

m/55/180 CrossFit Chesterton

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shoulder press
20x40, 18x50, 16x60, 14x70, 12x80, 10x90, 8x100, 6x110
22 min. bike

I have stayed away from shoulder presses due to shoulder problems but it felt pretty good today. I will have to wait till tomorrow to see how shoulder feels.

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02/26/10: Rest

02/27/10: Light day

WARMUP—
Full body stretch
10 Front Squats w/ 45 lb. bar

STRENGTH/WOD:
Squat Cleans
5x65
5x75
5x85
5x95
5x105

Just working on form mostly, barely broke a sweat. Will hit it harder tomorrow

Built my PVC parallettes today and, inasmuch as I am a complete idiot when it comes to things plumbing related, I used the wrong stuff to bond the joints and also got the wrong end caps. So I'm off to Lowe's. Otherwise, they turned out pretty good. Will post photos maybe tomorrow.

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Friday, Rest

Saturday, Feb 26

[B]Crossfit Total[/B], PR'd all three lifts


Back Squat (245 Sept 8th) 265
Shoulder Prss (125 Sept 8th) 140
Dead Lift (300 Sept 8th) 335

Total (670 Sept 8th) [B]740[/B]

Then I was stupid enough to do the [B]Team WOD[/B]

In Teams of 3 Complete:

3 Rounds:

-30 Squats
-30 Box Jumps 24/18
-5 Cycles of:
6 alternating overhead lunge steps 45#
5 Overhead Squats 45#

Took us 28:06

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Nice work, Jeff!

Got my parallettes built. Can't wait to start using them.

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Thanks John.

How to get inspired.

[URL="http://media.crossfit.com/cf-video/CrossFit_IAGoneBad_Final.mov"]http://media.crossfit.com/cf-video/CrossFit_IAGoneBad_Final.mov[/URL] [B]WFS[/B]

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Here are my new Paralletes.

I got all the materials at Home Depot. But instead of cutting them from one 10 ft. piece of 1.5 inch PVC, I bought six 2-foot, pre-cut sections— much easier. Make sure you use both the primer and cement, and get the right ones for PVC.

Line your cuts up well and work the hack saw at high speed for a nice clean cut.

Going to go get my WOD in before the hockey game, but at this late hour, think I might end up doing Tabatas in front of the tv.



Will post results later.

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JJ you going to the Arnold next weekend?

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[B]John B,[/B]

Maybe. Someone I know has some passes. You coming in town?

02/28/10:

WARMUP—
Full Body Stretch
25 Squats
20 Pushups
30 flutter kicks (4 ct.)
20 rollovers
10 OHS w/ PVC

STRENGTH—
OHS
3x75, 3x85, 3x95, 2x110, [B]1x115 (p.r.) F on 2[/B]
Pullups
3x3 w/5 second negatives

WOD/CASHOUT—
Tabata (8 rds. ea. :20/:10)
SDHP (53 lb. k-bell)
Situps

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03/01/10:

WARMUP—
Full body stretch
Bike
10 Parallette Pushups
30 Jumping jacks
20 PVC Rollovers

STRENGTH—
Parallette Tuck Sit 3x :05-:10
L-Sit 3x :05-:10
Tuck Planche [B](F)[/B]

WOD—
5K Run
34:11

(disappointed in this time, but first run in over a month, and had to do about a half mile of it through a foot of wet snow/slush, which maybe added a minute or two)