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05.03.11

Wendler 5/3/1. Month 3, Week 4 (Deload phase)
OHS Day

Stretch

OHS
5x55
5x65
5x75

ASSISTIVE
15 Jump Squats @45 lbs
20x45 lb presses (alternating front and rear)
15 GHD Situps
20 alternating arm k-bell swings @35 lbs
20x45 lb presses (alternating front and rear)

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5/3 WOD

8 Rounds for Time:
5 Push Jerks (135#/95#)
10 Heavy Kettlebell Swings
15 Double Unders

22:13 modified to 125# push presses and 2 pood kettlebell.

I cleaned the bar from the floor; a few rounds were 5 straight, but mostly 3 and 2. I'm not sure why I didn't understand push jerks, I just assumed push presses. I selected 125# instead of 135# because I could press 125# up when form deteriorated, but not necessarily 135#. Was apprehensive about getting the 2 pood kettlebell over my head, but then thought "I choose the wrench" ([url]http://www.daiglebreathesfire.com/2010/12/choose-wrench.html[/url]) (not totally WFS; some vulgar language) and went for it. Very glad I did.

Wow, 8 rounds was hard! Everybody rocked it this morning going hard and heavy. Congrats to newly certified KJ for swinging 1.5 pood (T$ better start showing up at 6 am or he will be left in the dust!) Randimal and Danette made huge progress on their double-unders.

Claw

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team wod. 5 rounds per person

5 cleans (or in my case back squat 225 lb)
80 m. prowler push.

team 3 pregnat ladies and 2 old guys (my team)
average time per person 3:24

mixed team under 35 young guns (the other team)
average time per person 3:49

were we ever happy tonite.

go canucks!!

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4/29 games WOD 6 Total 73

4/30
4x15 dumbell bench@40

bench press 3 grips 1@135 8@155
3x8 bent over row A 95

WOD 3 rounds
run 200m apx
21 KB swings@55
21 pullup

11:42

Pat you can do whatever you want in your work aint nobody gonna run you off
Deb I hope you feel better soon

to take a line from the Cub fans in the area here "wait til next year" ( 2012 CrossFit games)

m/56/180

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Wilfredo - The 400m/50 squat WOD is brutal!! Cliff is SO right!! Most 50+ year olds wouldn't have been able to do that at all!! Wait till it come up again!

[quote=Jim Cordes;932668]...8 Rounds for Time:
5 Push Jerks (135#/95#)
10 Heavy Kettlebell Swings
15 Double Unders

22:13 modified to 125# push presses and 2 pood kettlebell.

I cleaned the bar from the floor; a few rounds were 5 straight, but mostly 3 and 2. I'm not sure why I didn't understand push jerks, I just assumed push presses. I selected 125# instead of 135# because I could press 125# up when form deteriorated, but not necessarily 135#. Was apprehensive about getting the 2 pood kettlebell over my head, but then thought "I choose the wrench" ([URL]http://www.daiglebreathesfire.com/2010/12/choose-wrench.html[/URL]) (not totally WFS; some vulgar language) and went for it. Very glad I did.

[I][B]Wow, 8 rounds was hard! ...Claw[/B][/I][/quote]

No Shiite Sherlock!! ;) Awesome job! I need to get that mode in mind!

[quote=Cliff Miller;932817]team wod. 5 rounds per person

5 cleans (or in my case back squat 225 lb)
80 m. prowler push.

[I][B]team 3 pregnant ladies and 2 old guys (my team)[/B][/I]
average time per person 3:24

mixed team under 35 young guns (the other team)
average time per person 3:49

were we ever happy tonite...[/quote]

God I LOVE to hear stuff like that!!

[B]WU:[/B]

400m run (100m forward, 100m backwards, 100m sideways right side leading, 100m sideways left side leading)
50 push ups/planks till everyone was done
Pigeon stretches

[B]WOD:[/B]

Diane
21-15-9
225# Dead Lifts
Hand Stand Push ups

9:07 Rx'd

[I]Clipped 2:16 off my time last 30 Dec!! :pepper: Tried to do it in subsets of 5 rather than 2, the last set was in subsets of 3!! (Would've done the last set faster, but one of the Base Gym Staff came in & gave us the "Evil Eye" so we wouldn't drop weights. We had one guy kicked out last week for "Dropping a weight" 2 INCHES! So, I was careful - & slower!)

[/I][quote=Bill Houghton;932585]... I am pretty excited about being able to snatch in this workout (my first real snatches). In 08 I couldn't air squat or put my left arm overhead, so this is a PR and the beginning of a new phase in my training. Thanks CF. This old guy is being rehabilitated and I love it. Fountain of Youth for me. :pepper:

Cool down: My wife and actually danced for about 3 songs with another couple after this workout. :yikes:[/quote]

[I]Unbelievable! One of the gals in the class & I started dancing after writing our times on the whiteboard while the rest of the class finished!! Cool! ;)[/I]

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5/2
WU 2x20 Back extensions 3x16 reverse hyper @ 50
O/H squat 5@45 3@65 2@95 1@115 F@125
DL 5@135 5@225 5@275

WOD
20 wb
20 K2E
run 200m apx
15 wb
15 K2E
run 200
10wb
10 K2E
run

5/3
WU 3x12 lunge, pullup pushup air squat
3x8 T2B
2x20 back extension
2 L sit rope climb

WOD :30 work each set :30 rest between sets 1:00 rest between rounds for 5 rounds
ROW
WB
SDHP @ 75
box jump
pushpress

m/56/180

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[B][U]May 3[/U][/B]
4.6 mile hill run (42:14, HR in 120s, went easy)
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle

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[QUOTE=Deb Borbone;932238][B]Michelle!![/B] sorry about your troubles, hope you are doing ok, and that things get back to normal quickly.... (duh, I'm so self absorbed on here, I just wasn't thinking! sorry about that:o)[/QUOTE]

Wooohooo!! Oh sorry for such enthusiasm but I am so grateful to be back in the groove.

My son has just infinished his freshman year at the University of Alabama in Tuscaloosa. I am grateful beyond belief that he was in his dorm on campus when the tornado went through. Everything just outside of campus has literally been leveled. He's home and safe and that's all that matters. We were without power for 6 days, imagine in this day and age. We are grateful no matter what. Neighbors and coworkers have lost everything.

Got to make up 11.6, so I made it through all 6 rounds. Results have been submitted to HQ and I'm sure I'll be at the bottom of the list but I DID IT!! No complaints here.

This morning was 5x5 front squats: 85-95-100-105-110(2)

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Jim C.,

A big key to OHS is realizing it is primarily about core strength and hip flexibility. A really good, 360 degree hip stretch beforehand and then really keeping a rock steady core (good lumbar curve) during the lift make a huge difference for me.

05.04.11

Stairs at the Dam
11x120 (up then down)

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Glad to hear that your son was OK, Michelle. Lived in MS for 4 years and the tornadoes was terrible and scary.

Deload week on strength: Bench Press: 5X100, 135,160 (15R)
Dips: 3X10, body weight only.

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
15:30.