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[QUOTE]Deb this is the first time I've seen your numbers in a while. Dang you are improving greatly on the the lifts!!
[/QUOTE]
thank you
[QUOTE]Happy Belated Birthday Perry![/QUOTE]
:yeahthat:
(that's what I get for skimming; FWIW it took me 3 months to figure out its pull my KNEES back - I kept wondering, I'm pulling the bar as far back as I possibly can, its against my leg... not realizing my knees needed to go back to accommodate it :o)

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[QUOTE=Deb Borbone;1013399]pull your KNEES back (but not straight) and build a hang. explode legs when you get the bar to your lower thigh - it only has to go to nipple height for a clean.[/QUOTE]

Will try that. Thank you.

Thanks for all the B Day wishes.

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12/14 WOD

1 Deadlift Every 30 Seconds for 10 Minutes

Followed by:
4 Rounds for Time
10 Pull Ups
25 Squats
200 M Run

Deadlifts @ 255#.
I should have done 265#. Doing a bunch like this really helps in terms of seeing the difference between a proper setup and form and improper setup and form. Taking a moment and being mindful of filling my lungs with air, putting a little tension in the lats, and really getting my weight back on my heels before lifting makes a lot of difference. Love deadlifting!

8:04 on the 4RFT. Tried to keep up with Zach and Brian but they just flew through this, particularly Brian. Big props to JJ for cranking out 40 unassisted pull ups after her long layoff.

Claw

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Construction and layout of Tribal is finally done. Great looking place. Hope that Coach Jake posts some pictures.

After warm up, the WOD was:
5RFT:
800m run
5 rope climbs
50 pull ups.

Scale: Run/walk 400m, climb rope from prone position to standing.
37:15.

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[B]12-14[/B]

Shoulder press: 1 x 5
65#-70#-72#-75x-75x

Push press: 3 x 5
75#-80#-85#-90#-92#

Push Jerk: 5 x 5
92#-95#-100#-75#-75#

All PR's :D That being said my strict press needs to improve. I will be focusing a bit of extra attention there.

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12/12
front squats 185#
4x6and 8 lunge and good mormings @ 95
WOD17:00 EMOM
5 pushup
10 dips
50 jumprope
Broke out at 8:00 10:00 12:00
so only 14 rounds

12/13
WOD 5 rounds
7 clean squat @ 95
14 24" BJ
14 situps
11:02
Post 5 rounds max body weight bench, max pullup
bench 10 10 9 7 10
pullup 20 16 16 18 21

12/14
Future bench (bar hung from blue bands)
3@135 3@225 1@275 1@295
3 Tate press @ 35 and 50
5x5 SS pushpress @ 95
bent over DB rows 8x8 @35 ea
2x6 pullup

WOD3 rounds
5 hang snatch @ 95
7 dip
9 ring rows
2:56
Great work Michelle/ hope you had a nice birthday Perry

m/57/180

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[QUOTE=Michelle Simpson;1013110]...Fran played a serious head game with me a couple of weeks ago. Started with 65# and had to lower the weight to 55# and seriously wanted to leave the box forever that day.
I finished it in 12:52 which was horrible mentally.

Did Fran in my garage with a friend yesterday. I decided to stick to 55# and use that weight until I can get through all sets of thrusters unbroken. Yesterday even with broken sets, I still finished in 9:50 a full 3 minute improvement.

Sometimes you must take a step backwards to get a running start.[/QUOTE]

Michelle, That's what one of the instructors told me on Fran & the other standards. Go lower weight so you can do the unbroken sets & once you are doing good times, THEN work your way up! BTW, Nice work on your Press work!!

[QUOTE=Cliff Miller;1013300]...kinda fighting a cold...[/QUOTE]

Cliff, Way to go! I feel your pain with the cold!!

[QUOTE=Jim Cordes;1013131]1...Followed by:
“Pukey Brewster”
150 Burpees for Time
14:33

Claw[/QUOTE]
Yay!! Burpees!! :D Great Job!!

[I]Been laid out with a cold. Upsets me since I've ben cold free for a while, though I caught a nasty one spending the day in the hospital last January with the DVT!! Still not 100%.[/I]

[B]WU:[/B]
10 Jumping Lunges, 10 Push-Ups, 5 Pull-Ups X 3

[B]WOD:[/B]

Deadlift 5-5-5-3-3-3 for Max Load.

135(5)-225(5)-275(5)-315(3)-325(f)-320(f)-275(3)

[I]Had to do this @ the Base Globo. Did it using a Dead Lift Platform that had the bar lower than normal, almost at my ankles. So, I was lifting longer. But I felt good that I was able to pull over 300# & not "Scare the straights" by dropping the weight![/I]

THEN

100 burpees

10:45

[I]YAY! BURPEES!![/I] :D

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yesterday....12 hour neo citron comatose sleep...felt 100% better today

today

3 rounds for max reps

1 min on for each then 2 minute rest prior to starting next set

20 lb wall ball, 25 lb dbell bench press, skiping (multiply total skips x .1)

183 rounds

then 5x20 12 kg kb per side w/black bands hung on bamboo bench press

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[QUOTE=Cliff Miller;1014159]yesterday....12 hour neo citron comatose sleep...felt 100% better today

today

3 rounds for max reps

1 min on for each then 2 minute rest prior to starting next set

20 lb wall ball, 25 lb dbell bench press, skiping (multiply total skips x .1)

183 rounds

then 5x20 12 kg kb per side w/black bands hung on bamboo bench press[/QUOTE]

Cliff- That's awesome! My wife was REALLY upset about me doing a WOD ("You're TOO sick to workout!!") But I feel better after a good night sleep & completing a WOD! Nice job!!

[B]WU:[/B]

Did [URL="http://gymnasticswod.com/content/thu-1215"] modified Gymanstics WOD[/URL]
3 rounds

5 20# Dumbbell Planche Throughs [I](Should've gone heavier)[/I]
10 Pull Ups
10 Strict Toes to Bars with Straight Legs

[B]WOD:[/B]
“The Crippler”

30 Front Squats (110#)
Run 1 mile

11:55

[I]Had to do the WOD at the [URL="http://www.ci.vandalia.oh.us/rec_center.cfm"]Vandalia Rec Center[/URL] so the time includes running up the stairs to the indoor track. I think I should've pushed it more on the run. Squats felt good.[/I]

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12/14/11

Deficit Deadlift 8×2 then +1+1 no deficit

225/275 (PR)/300(PR) :pepper:

12/15/11

10 RFT:
10 Wallball 20/14 *Open Athletes 25/20
10 Ball Slams 40/30 *Open Athletes 50/40

Rx'd it in 17:19. Didn't think I would last one round. Amazing how heavy a 50 lb ball slam is! Followed by 50 pull-ups. Not for time but think I'll feel it.