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Tim good lifting.

Did Murph today.

1 mile run
100 PUll Ups
200 Push Ups
300 Squats
1 mile run.

Swapped a 1500m row for 1 mile run. First five rounds of exercises were completed as 10 PU, 20 PUps, 30 squats, remainder were done 5-10-15.

Rows took 7:14 and 7:25, respectively. Total time was 42:32.

A friend told that he did not know what to give an Irishman on St. Paddy's day who does not drink. He gave me a potted shamrock plant instead. So I gave out shamrocks to people throughout the day.:kicking0:

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[I][B]100317 WEDNESDAY

[/B][/I]Glad it seems everyone had a nice St. Patrick's day. I sorta struggled through today's WOD, but I made it at least! DOMS from lots of jumping rope Monday didn't help.

100m run
21 thrusters 85#/55# (65#)
21 SDHP
100m run
15 thrusters
15 SDHP
100m run
9 thrusters
9 SDHP
100m run
[B]Time:[/B] 11:26

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Nice job Steve, Glad to see you back at it.

3/17/10For time:
2 Days of rest was really nice, Sun was out... in the 70's felt great.

Row 500 m
21,15,and 9 rep rounds of

kb swings, 1.5 pood
pull-ups
Run 400 m

***run the last 400 m like you are being chased!!!

[B]Time 10:08[/B]...whomever was chasing probably ran me down.

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Nasty Girls today. I am absolutely wiped out from this week's workouts. My legs have hurt since Saturday. Yoga tonight, rest day tomorrow.

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[quote=Terry Dickman;755148]Nice job Steve, Glad to see you back at it.

3/17/10For time:
2 Days of rest was really nice, Sun was out... in the 70's felt great.

Row 500 m
21,15,and 9 rep rounds of

kb swings, 1.5 pood
pull-ups
Run 400 m

***run the last 400 m like you are being chased!!!

[B]Time 10:08[/B]...whomever was chasing probably ran me down.[/quote]

Thanks, Terry! Going to take a while to get back into shape, but I am loving it.......Hurts soooooo good!

[quote=Diane Mahoney;755322]Nasty Girls today. I am absolutely wiped out from this week's workouts. My legs have hurt since Saturday. Yoga tonight, rest day tomorrow.[/quote]

Rest is a good thing, Di! Enjoy the yoga and rest day!

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Rest day for me.

65 and sunny here tomorrow. About halfway between my house and work there is a 2+ mile long earthen dam with a grass trail across the top. Bringing my Five Fingers and workout duds to work tomorrow and running that on my way home. With some pushups and stair climbs mixed in. Nice way to end a crazy week.

Then back to the Wendler 5/3/1 on Saturday.

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[QUOTE=John Jaeckel;755464]65 and sunny here tomorrow. [/QUOTE]

Sending more winter weather your way. It is currently 58 degrees in Denver. Supposed to start snowing this evening and through tomorrow. I love spring.

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[QUOTE]65 and sunny here tomorrow. About halfway between my house and work there is a 2+ mile long earthen dam with a grass trail across the top. Bringing my Five Fingers and workout duds to work tomorrow and running that on my way home. With some pushups and stair climbs mixed in. Nice way to end a crazy week.

Then back to the Wendler 5/3/1 on Saturday.[/QUOTE]

Weather's been unseasonably warm here for the last few days, 65-70.
I know just how you feel [B]Steve[/B] - its back to running WODS this week (first time running since Sept). We did Mini Kelly (5 rds 200 meter/15 bj/15 wallball) 200s were nothing like sprints! [B]John[/B] are you on week 3 now?

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3/19 WOD

Snatch Balance 1-1-1-1-1-1-1
Followed by 3 Rounds of:
30 Second L-Sits
20 KB Snatches.

Snatch balance: 45-55-65-75-80-85-85. Not a ton of weight, but I was able go deep on all the catches; although at the higher weights, I caught a little high, then continued to dip down. In any event, I ended up squatting below parallel with the weight extended overhead on every rep. This is a skill I needed work on, so I was pleased with this morning's performance. Shared the bar with KJ, who continues to perform these moves very well even under heavy loads.

4:48 on the L-Sit/KB snatch couplet. L-Sits started with legs fully extended out, albeit not parallel with the floor, then slowly pulled inward. I was able to hold my legs off the floor, even if cramped in, for the full :30 the first two rounds, then :20, :10 rest, :10 on last round. Tried snatching the 24 kg bell, but that was biting off a little more than I could chew, so I used 16 kg. Did five left, five right, five left, five right with essentially no breaks on each round. I was quite pleased with my time.

The Claw

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[QUOTE=Deb Borbone;755758][B]John[/B] are you on week 3 now?[/QUOTE]

No starting week 2 on Saturday.

Really interesting (for anyone interested in 5/3/1). He recommends "assistance" exercises the same day you focus on the different major moves.

So when you dead lift, he wants you going on to (for example) lunges and knees to elbows. Sort of the traditional bodybuilding split mentality.

So what I've been doing is working the assistance exercises in to a higher rep MetCon WOD, following the "focus" dead lift (or shoulder press, or . . .) portion.

I will say I had pronounced DOMS after the dead lift day and the shoulder press day.

Everyone I talk to/read about (including my guy Robb Wolf) say this protocol really works as far as increasing 1RM, 3 RM and 5 RM strength. And it certainly seems to make sense. We'll see in a couple of weeks.