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Best of luck Jim. Leave it all on the course. No regrets.

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[QUOTE=Deb Borbone;955398]Good on ya [B]Bill[/B], i'd be dead! Nice PCln, I always have trouble sitting where Im supposed to, CF we just used to try to pull it to standing up, im not over that yet.[/QUOTE]

Deb - thanks! I was kinda bummed about not even reaching my PR on Cleans, but I know at this point it's mostly mental. AND I was ragged from the day before

[QUOTE=Deb Borbone;955398]Ive heard that as well, but if this is true, why is my OHS so MUCH BETTER than my backsquat!! You guys should've seen me last night, holy crap. whole new ballgame with the shoes, no idea why such a diff...][/QUOTE]

I have no idea either. You must be on the outer end of the bell curve!! :D

Jim C - Best of luck in the Great White North!!

[B]WU:[/B]
A LOT of stretching!
Headstand

[B]WOD:[/B]
A buddy & I from the 1200 class did a 2 mile run just to do it! No time just sort of a rest

100 Push ups with about 9 breaks in them
3 min rest
30 "V" ups [I]Until my gut said, "NO MAS!!"[/I]

1 HSUP

Hope everyone has a safe & happy 4th!!

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still adjusting to the early morning workout. Kept the grandson till 1:20Am and slept thru alarm. showed up 20+minutes late for the workout.

Strength: DL: 5X 330, 3X380, 1X415(4R). Some coaching on form to repeat singles 4 more times. Skipped the assist work.

WOD: 5RFT: 1 min box jumps, 1 min. lunges, 1 min. knees to elbows, I min. back ext., 1 min burpees. 5 min rest between sets. Count total reps per round.

Jumped in for last two rounds. Scale: box step ups. 75, 83.

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Go get em Jim!

7/1 WOD
Every 5 Minutes for 5 Rounds:
Complete a 400 M Run and
15 Hang Power Cleans (choose weight/115#)

2:41-3:14-3:44-3:57-4:01 = 17:36
The steadily increasing split times tell the story. This was hard and kept getting harder. On the runs all I could think of was "I hate the bar." First set of HPC 10-5, then sets kept getting shorter. Last set, my last 9 HPC's were one at a time, dropping bar from rack position. I was slowest time in class, but really happy I went so heavy.

7/2 WOD
"Filthy Fifty"
50 box jumps (24")
50 jumping pull ups
50 kettlebell swings (1 pood)
50 walking lunges
50 K2E's
50 push press (45#)
50 supermans (floor back extensions)
50 wall balls (20#)
50 burpees
50 double unders

28:05. It's hard to keep pure ROM on all of these reps. Lost count a couple times, so I might have done 5 extra burpees and 10 extra supermans, but not sure.

Claw

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Kelly: 5RFT:400m run, 30 box jumps, 30 Wall Ball w. 20#ball. Scale: Row.
Completed only 3R in 20:23. Just too gassed to go on.

Strength: OHP: 5X135, 3X170, 1X170(4R).

@95 degrees during workout. Coach said that this was the last running WOD of the summer. 113 degrees now.

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[B]7_2_11 Blairstown[/B]
warmup

[B][U]SKILLS [/U]

DH Pullups

Front Squat
[/B]65#/3
75#/3
85#/3
95#/3 (3rd rep back was not all the way up - f)
105#/1 (this was ok)
95#/2 (4) (all ok)

Crazy day running all over, I forgot to eat any starch today!! Coach didn't program my next microcycle yet, so I worked on form this afternoon. Disappointed that I reach a certain point and can't keep my back completely straight anymore. Trying to keep that Beckett quote in mind "Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better…"

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[QUOTE=Jim Cordes;955828]Go get em Jim!

7/1 WOD
Every 5 Minutes for 5 Rounds:
Complete a 400 M Run and
15 Hang Power Cleans (choose weight/115#)

2:41-3:14-3:44-3:57-4:01 = 17:36
The steadily increasing split times tell the story. This was hard and kept getting harder. On the runs all I could think of was "I hate the bar." First set of HPC 10-5, then sets kept getting shorter. Last set, my last 9 HPC's were one at a time, dropping bar from rack position. I was slowest time in class, but really happy I went so heavy.

7/2 WOD
"Filthy Fifty"
50 box jumps (24")
50 jumping pull ups
50 kettlebell swings (1 pood)
50 walking lunges
50 K2E's
50 push press (45#)
50 supermans (floor back extensions)
50 wall balls (20#)
50 burpees
50 double unders

28:05. It's hard to keep pure ROM on all of these reps. Lost count a couple times, so I might have done 5 extra burpees and 10 extra supermans, but not sure.

Claw[/QUOTE]

Jim: 2 great kick A workouts. I'm definitely trying them when I get back from vacation. Great work!

I'm away in LBI for 3 days and swore that I would give my body some time to heal and rest this weekend, having not taken more than 1 day off and rarely that, for most of my life. Could not do it without going out of my mind, so did a core workout and push up and body weight squat short routine. Did 70 straight pushups, 20 second rest and 30. Got the blood moving. Today it's pouring out and can't go to the beach. Can I resist finding a gym and getting in a workout? I'm not sure. If I were a trainer, I would advise me that the body needs to rest and repair. I guess I'm an endorphin junky. Very hard to follow my own advice.

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Could not find an open gym yesterday. Pouring out most of the day, so did a short WOD inside while everyone was asleep. Trying not to grunt or breathe noisily so as to wake anyone, made this harder than normal: 5 rounds of 50: crunches, squats, push ups, and burpees.

Haven't touched a weight all weekend so it was a sort of rest and repair time off.

Today's plan: surf and short run on the beach. Tomorrow, hopefully come back refreshed and raring to go hard.

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[B]7_4_11 Blairstown[/B]

warmup

[B]PSnatch + Press from Shoulders[/B]
20kg/2+2
25kg/2+2 (2)
30kg/2+2

[B]Power Jerk[/B]
30kg/2
38kg/2
48kg (3)
50kg
[B]
PClean & Jerk[/B]
30kg/2+1 (2)
40kg/1+1 (4)

[B]Backsquat[/B]
40kg/4 (2)
50kg/3 (3)

Working on sitting well for this stuff. & speed. WIP....

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Happy Independence Day! Things were really hot at Tribal Today. Coach gave us a break today by starting @ 8:30AM.

Strength: Deload week (thank goodness!)BS: 5X 135, 5X165, 5X195.

"Eva", 5RFT
800m run
30 KB Swings, 70#
30 Pull ups.
Scale: row. 3R in 40:46.

I actually look forward to working out at 5:30AM with lower heat.