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sprint training
60 yards X 5
50 yards X 6
40 yards X 7
30 yards X 8

m/55/178 CrossFitChesterton

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07.24.10:
Swim 250 meters

07.25.10:
Just a little work at the hunting property

07.26.10:
Month 5, Week 3, Wendler 5/3/1, OHS Day

WARMUP—
OHS 5x55, 5x65, 3x80

STRENGTH—
OHS
5x95
3x110
3x125 ([B]F-4[/B]) ([B]New 1RM=137, have reached another 2010 goal![/B])

Will do some running/hiking/pushups with the weight vest on later today

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Nice PR [B]John J[/B]....

[B]07.25.2010-Sunday REST DAY[/B]
AM: 30 Burpees 15# Vest



[B]07.26.2010-Monday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup: Row 500 (1:54), step n stretch step & pull ham kick floor dusters lunge & twist, pec stretch, shoulder mobility & stretch

[B]Strength: Deadlift (find new 1RM)[/B]
1x225
1x255 PR
[B][COLOR="Red"]1x260 PR[/COLOR][/B] ugly! (hitched - but got it locked out, old PR was 245#, 1RM test 3 weeks ago for this cycle was only 230#)


[B]WOD (Fran-ish[/B] - last of the mixed up girls month):
for time:
9-15-21-15-9
thrusters - 95# (65#)
ring pull-ups
Shoulder was fine at the gym after getting warm, but it bothered me the last two days & nights, tried a few ring pullups & thrusters, seemed like an easy WOD for me, at the last second I decided to rest the shoulder and not push it.

Instead I did 9-15-21-15-9 75# squat/doubleunder/pushups. (Im not good at making up my own wods).
[B]12:24[/B]

Shoulder Stuff (Diesel Crew)
3x10 T-bar row (30# on 45# barbell)

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I am amazed at each time I view what you guys are doing!!

Steve, thanks for the encouragement. As long as my knees hold out & my hamstrings hang on, I'll be running! (Besides, I've got a running date in a little under 50 years!;))

[B]WU:[/B]

150 single unders [I](WHY can't I get double unders!:ranting2:)
[/I]3X10
Burpees (Yay! Burpees! God knows I don't do enough of 'em!)
GHD situps
10 sec handstands (assisted)

[B]WOD:[/B]
[B]Lynne[/B]

205# bench press/# pullups (Kipping!)
7/6,
5/6,
6/6,
5/6,
4/5

What a Nasty Girl!

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Congrats on the PR's Deb B and JJ
WU
150 jump rope
15 passovers
20 walking lunge
2x10 O/H squat @ 65#
2x20 pushup
2x20 GHD back extension
2x20 GHD sit up

C&J
3@65#
3@95
3@115
2@155
3@155
3@160

WOD 4 rounds
400m run
20 pullup

14:46

m/55/178 CrossFitChesterton

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[B]Deb,

[/B]Props on the 260# DL PR! That is a rockin' heavy pull! Nice!

[B]John J.,

[/B]Awesome OHS PR! Great work.

[I][B]100724 - SATURDAY

[/B]Full work day, and with travel to/from, about 11:00 hours.....[U][B]very[/B][/U] abbreviated workout after short warm-up:

[/I][B]Shoulder Press:
[/B]35# dumbbells 3 X 10
[B]Shrugs:
[/B]35# Dumbbells 3 X 10
[I][B]All not timed.[/B]

[B]100725 - SUNDAY: REST DAY.
[/B]Played guitar and led worship at church. Then worked a full (almost) shift - GTG slinging brew (coffee, that is!).

[/I][I][B]100726 - MONDAY: Physical Therapy, Day #1 (No Workout Today).
[/B][/I]Evaluated for pain in SI joints and hamstring rehab. The good news: My body is just getting old and I will have noisy/popping SI joints. The bad news - - they shouldn't hurt and there are some muscularity issues (which are also contributing to recurrent hamstring tears). Lots of stretching and strength work ahead.......

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[QUOTE]150 single unders (WHY can't I get double unders!)[/QUOTE]

Bill - for the longest time I couldn't do them, then I realized the others that could do them, were jumping SLOWER and just a little higher & turning faster (and I was never gonna double under my singles jump - I was quick at them). It sounds weird but try relaxing & going slower, jump a little higher and quick hands. Takes a while before where and how to hold your handles becomes a habit too. (now I can't do single unders, Im a spaz!:p )

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Thanks everybody re: new OHS p.r.

Ended up doing 250m in the pool yesterday for my WOD, 7:30.

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[QUOTE=Deb Borbone;817250]Bill - for the longest time I couldn't do them, then I realized the others that could do them, were jumping SLOWER and just a little higher & turning faster (and I was never gonna double under my singles jump - I was quick at them). It sounds weird but try relaxing & going slower, jump a little higher and quick hands. Takes a while before where and how to hold your handles becomes a habit too. (now I can't do single unders, Im a spaz!:p )[/QUOTE]

Deb is right. Two other things I felt that really helped me with DU's was getting a good quality rope and one that is sized correctly. We see a lot of people struggle, because they just grab the first rope of the rack, sometimes to long or too short, etc.

I tried one of these ropes (RX Jump Ropes) at the games, they were awesome, heavy cable that spins super easy. The vendor had a booth at the games, they custom size them to you. Looks like Rogue Fitness will be carrying them soon too. I have a nice Buddy Lee but plan on buying one of these RX ropes soon. WFS [url]http://www.facebook.com/RxJumpRopes[/url]

PS....nice job on the OHS [B]JJ[/B]

I haven't worked out since the games, screwed my shoulder up on Nancy (OHS)...so just trying to heal first. I attended the Crossfit Movement mobility cert last weekend by Kelley Starrett in Santa Cruz, it was great well and worth the money. Signed up for CF Football cert in August.

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7/23 WOD

21-15-9
Hang Power Snatch (75#/45#)
Chest-to-Bar Pullups

9:20 @ Rx'd weight, but normal pull-ups

~~~~~~~~~~~~~~~~~~~~~~~~

7/27 WOD

Find your 1RM Split Jerk
Followed by:
16 x 25M Sprints (1 every 30 Seconds)

160# PR! And Elite Goal! First time I've ever gotten my bodyweight over my head! It has been at least a month since my last PR, and many of my numbers have been trending down, so hitting a PR had big booster effect today.

Not sure where body weight is today, but it's usually 155#-158#. Had a rough weekend with my fraternity reunion, so figured 160# would be necessary to make sure I was at body weight. Failed at 165#. Think I took too many reps building up to 165#, so if I wasn't so gassed by then, it might have happened.

Otsen joined the 6 am'ers. He sounds sincere about joining us permanently, so let's hope it works out.

The Claw