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wow great post JT.

thanks for that last paragraph. those words sure were timly as they made me stop and think about my situation and changed my view for sure as i was kinda feeling down in the dumps between my foot and shoulder issues...:)

tonite at the gym

1 RM bench press 215 (5lb pr)
5x8 135 lb bent barbell row
5 x 25 green band good mornings

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JT - Awesome post. I'll be sharing that link with my family.

Cliff - Great work on the bench press PR! The hardest lesson I learned was to be patient with the recovery and I've had a few backslides. Luckily none of them that caused more damage.

12/01
Warmup: 1 mile dog walk; row 800m; Abmat sit-ups; weighted back extensions; shoulder prehab; hip and psoas stretches; shoulder press 45, 60, 70, 85X5
Lift: Shoulder press 95, 105 X5/ 120X8
Assist: Pull-ups 10, 7, 6, 7; shoulder press 70# X3X10

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Fun day at Tribal. Todd, from one of the Santa Barbara boxes was in town. We did Barbara together. He smoked me by minutes.

Barbara
5 rft
20 pull ups
30 push ups
40 sit ups
50 squats
3 minutes rest between sets (subtract 12 minutes from final time for total)
25:34

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Pat, I wonder if I know Todd?

12/1 WOD

CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

Power Clean = 165 (failed 175)
Squat = 255 (failed 260)
Bench = 175 (failed 180 or 185)
Deadlift = 295 (failed 305 twice)
Total = 890
(Body weight 155, so Total = 574% of body weight for what that's worth)

Pleased with everything. I missed a 165 PC the other day, glad to get it today. My record book indicates 175 is my PR, but I am beginning to think that was a mistake; if so, then 165 ties my PR. Squat of 255 ties my PR. Missed a 175 bench press last month, glad to get it today. Only disappointment was deadlift. Pulled 275 during warm up easily, started at 305 but failed. After safety pull at 295 loaded 305 again and failed again. I think it was the fact that I had done so much work leading up to this that played a large part. Had I been fresh, 305 or 310 might have been doable.

Totally fun this morning. Worked with Franks, Adam, and Dave Roozee (who was most improved male and Dave's wife Bonnie was most improved female). Awesome efforts all the way around, special shout out to Danette for some awesome feats of strength (good thing Festivus is right around the corner).

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8236347166/[/url]

Claw

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You two go to different boxes. He knows who you are. Small world!







[QUOTE=Jim Cordes;1111493]Pat, I wonder if I know Todd?

12/1 WOD

CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

Power Clean = 165 (failed 175)
Squat = 255 (failed 260)
Bench = 175 (failed 180 or 185)
Deadlift = 295 (failed 305 twice)
Total = 890
(Body weight 155, so Total = 574% of body weight for what that's worth)

Pleased with everything. I missed a 165 PC the other day, glad to get it today. My record book indicates 175 is my PR, but I am beginning to think that was a mistake; if so, then 165 ties my PR. Squat of 255 ties my PR. Missed a 175 bench press last month, glad to get it today. Only disappointment was deadlift. Pulled 275 during warm up easily, started at 305 but failed. After safety pull at 295 loaded 305 again and failed again. I think it was the fact that I had done so much work leading up to this that played a large part. Had I been fresh, 305 or 310 might have been doable.

Totally fun this morning. Worked with Franks, Adam, and Dave Roozee (who was most improved male and Dave's wife Bonnie was most improved female). Awesome efforts all the way around, special shout out to Danette for some awesome feats of strength (good thing Festivus is right around the corner).

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8236347166/[/url]

Claw[/QUOTE]

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12/3
Warmup: Butt kicks; high knees; row 800m; bench press 45, 85, 105, 130 X5
Lift: Bench press 140, 160X5/ 180X6
Assist: Supine rows X3X10; push-ups X3X10
Skills: Clean & jerk 65, 75, 85, 95, 105, 115 X3

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12/3 WOD

3:00 to complete:
25 Overhead Squats (95#/65#)
Max Effort Row (cal) [B][I]= 35[/I][/B]
3:00 rest
3:00 to complete:
25 Kettlebell Swings (1.5/1)
Max Effort burpees [B][I]= 28[/I][/B]
3:00 rest
3:00 to complete:
25 push press (95#/65#)
Max Effort 10 M Shuttles [B][I]= 28[/I][/B]

Total = 91.

Only three athletes this morning, Sarah, Lloyd, and me. For a while I thought it was just going to be Traver and me, like the old days. Had that been the case, I would have mutinied the WOD and done a 5-minute kettlebell snatch test instead. (That WOD's on my wish list!)

Really went for it on the first couplet. All OHS's straight through, then really cranked on the rower. Second couplet, all KB swings straight through. Expectations were high for burpees, but I started really gassed and it never got better. Third couplet, had to set bar down twice to accomplish 25 PP's. Not very efficient on shuttle runs, but as Schultz started to lap me I watched what she was doing form-wise and tried to emulate that. Picked up speed a little.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8241094019/[/url]

Claw

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7X3 Clean to knees.

Tabatha Something else.

273. Not my best, but I am still sore from doing Barbara on Saturday.:shrug:

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Monday December 3, 2012

Switched over from heavy lifting sequence to metcon sequence for the next 6 weeks.

Warmup:
planks, pushups, air squats

Metcon1:
12 minutes AMRAP:
5 burpees
8 jumping pullups
14 dumbell thrustes (1 round at 25#, 1 round at 15#, 1 round at 10#, 1 round empty handed.... Rx was 25# in each hand)

4 rounds.

Metcon2:
21-15-9, for time:
KBS 55#
2x dubs (42, 30, 18)
3:53

Only had one miss on all the dubs!!!!!

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great work everybody

tonite

1 RM red band bench press 175 lbs

2 x 20 85 lb narrow bench press

5 x 8 dbell row 35lb

ring L sit and hold 19 seconds