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Great job guys!!

Cliff, love the "wobbly pops"!! Gonna use that term at the 1st opportunity!! :rofl:

[B]WU:[/B]
.3333333mi. run
100 SUs
10 legs swings each leg, both directions
10 Air Squats
10 Push Ups
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 27# Presses
10 27# Good Mornings
10 DUs

[B]WOD:[/B]
15 Min AMRAP:
6 HSPUs kneeling on a 24" box (AKA Stinkbugs)
12 KBS 2 Poods
200m run

5 rounds + 2 Stinkbugs

[B]Cashout:[/B]
10 TTB
15 GHD sit ups
13 sit ups
10 back extensions

[I]This was tougher than I thought. I could NOT run after the Stinkbugs & KBS! I had hoped to do at least 6 rounds! :shrug:[/I]

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bill....the term "wobbley pops" seems to get used here quite a bit as in quite a few instances we are not allowed to say "beer" or "alchol" but "wobbley pop" is acceptable and all know what it about nudge nudge wink wink....kinda of weird one but part of our puritanical liquor laws....just like if we are out in a public park and have an open beer we run the risk of having an interaction with the rcmp but if we just have a red cup in hand nothing is said at all......

last nite

8 rounds

5 225lbs dead lift otm
amrap 20 lb latteral wall ball

67 reps

3 x 30 russian twists

3 x 20 5 lb seated rear delt raise

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Tuesday November 26, 2013

Warmup:
pullups, kettlebell swings, inch worms, dislocates, kettlebell taters, OHS with PVC

Skill:
snatch pulls, worked on loading the hamstrings and getting the shoulders in front of the bar, both of which freed up the hip to snap forward to meet the bar

Strength:
Snatches (did a lot at 65, 85, 105, 125, and 145)
Didn't try for a heavy one.

Metcon:
13.1
AMRAP ten minutes
30 double unders
15 x snatch (75#)

Got two full rounds and three dubs.

Coaching:
Spent 15 minutes with a frustrated rower. The athlete was able to lower her 500 time from 1:58 yesterday to 1:46 today (and there's at least another ten seconds of power being leaked...) Major correction was "finshing the pull". The athlete was getting to the back and then rocking forward while the hands were still coming back. This reduced the stroke length and bled a lot of power in the last 8" of the stroke. This one fix allowed a full pull against braced legs that allowed the athlete to use her lift strength to pull really hard on the handle. From 118 seconds to 106 seconds in one 15 minute lesson! Life and coaching are good sometimes!!!

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1/20 WOD
Skill Session: Kipping
Kept aiming for a bar muscle up, never got higher than a good solid chest to bar pull up.

+
"Kaep"
4 rounds of:
10 Hang Power Cleans (135#/95#)
10 Bar Over Burpees
200m Run
13:10.

Those HPC's at 135# got heavy fast! First set, 9 straight with a drop on last one. As WOD progressed, shorter and shorter sets with a couple misses here and there. By last round I was doing power cleans from floor one at a time. Did bar over burpees parallel to bar. Another big class, went off in two heats. Really glad I went first, because when we were done there were casualties strewn all over the floor. Glad I didn't have to see that before I did my WOD.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/10964988233/[/url]


11/23 WOD
Full Squat Clean Grace Challenge Finals
8:18.

Shaved 9 seconds off challenge prelims, mostly due to better pacing. Thanks Aug for the suggestion. Started trying to do one every 15 seconds but that fell about around 18 or so. No fail cleans, but not all went to full squat. :-( Only failed one jerk but got it up second try. Awful, awful WOD.


11/24 Sunday WOD
5 rounds of 30sec on/30sec off:
Burpee Broadjumps
Jump Lunges
Ring Row
Dumbbell Thrusters
317.

Rounds were 64*, 67, 60, 61, 65.
Thrusters with 35# dumbbells but not to full depth. I gotta stop cheating on thrusters, seriously.
* Might have forgotten to include 6 burpee broadjumps from first rotation.
** If I add the 6 burpee broadjumps from first rotation, I beat Lum by one. That is important.


11/26 WOD
A. Sumo Deadlift, 42X1, 2-3 reps, 5 sets, rest 3:00
185-205-235-255-255
Everything felt good here, but decided not to risk 275 or more.

+
6 rounds of:
60sec Ring Pushup Plank Hold
15 Wall ball Shots 20/14#
15 Situps
15:21.

Ring plank holds get hard fast. Only first round unbroken, then broke at about 40 second mark on second round, then lots of breaks. Good ROM for the most part on wall balls. One or two rounds unbroken, otherwise breaks. Situp are situps. Nothing exciting there, except they sure made themselves known on the ring holds.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/11076463436/[/url]

Claw

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11/27 WOD
"Helen"

3 rounds F.T.
400m Run
21 Kettlebell Swings 1.5/1pd
12 Pullups
9:39

Really pleased with this. My second best time ever, about 25 seconds off my PR. Started run pretty fast, they got progressively slower. All kb swings unbroken. Pull ups 12, then 7-5, then 4-4-4-4. Nice way to head into a short Thanksgiving layoff.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/11089401896/[/url]

Claw

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Wednesday November 27, 2013

Coaching:
Did 5 minutes of coaching rowing for the whole class (15 people)
Focussing on slowing down, keeping the back in good positions, and pulling hard to make each stroke count (instead of weak jackrabbiting)

Warmup:
row 750m easy, 2 easy rounds of Cindy

Metcon:
20 minute partner AMRAP
While one partner rows 500m, other partner does Cindy
Switch every 500m, rower picks up where non-rower left off.

We got 19 rounds!!! (b/c my partner kicked *** while lolly-gagged on the rower)

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nice job on the rowing coaching JT. sounds like you are having fun at it :)

last nite

800 M. walk with 60lbs on sled and 10 lb per side ankle weights

1RM foot ball bar bench 200lbs...up 10lbs from a week ago

8-8-8- tri exts

15-20-25 lbs

12-12-12 t bar row
45-60-90 lbs

150 single red band pull aparts.

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Friday November 29, 2013

Back squats up to 355 (new shed 'o pain record, new PR)

Death by Kettlebell
Made it to 14 rounds with 35# kb all the way overhead,
felt something tweak in my serratus
Finished to 20 rounds with 20# kb going only eye high

Am still riding the psych of the back squat PR.

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Wendler 3+ Week
11/25
WU: Row 1000m; press 45 X10/ 65, 80 X5/ 95 X3
Lift: Press 110, 125 X3; 140 X2,1 (time to reset this weight)
Assist: Pull-ups 7, 8, 7; Press 80 X3X10
Cash out: 25# TGU X12

11/26
WU: Row 1000m; deadlift 45 X10/ 85, 105 X5/ 125 X3
Lift: Deadlift 145, 165 X3/ 185 X5
Assist: Toes to Bat X3X10; deadlift 105 X3X10

11/28
Incline treadmill 20:00

11/29
WU: Row 1000m; bench 45 X10/ 80, 95 X5/ 115 X3
Lift: Bench 135, 155 X3/ 175 X5
Assist: Bench 95 X2X10; DB rows 52# X3X12; push-ups X2X10; swings 15, 20, 25 X10
WOD: 3 RFT
15 box jumps (18" box)
10 KB swings (25#)
Row 500m
12:48

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11/30
WU: Row 1000m; hip and t-spine mobility; pull-ups 5, 8, 8; air squats 10; squats 45 X10/ 75, 90X5/ 110 X3
Lift: Squat 130, 145 X3/ 165 X6
Assist: Weighted walking lunges 25# X3X20 yds; squats 95 X3X10
Cash out: Hip mobility