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[B][U]June 4[/U][/B]
Biked 25.1 miles, hilly with 1200 feet of elevation gain (1:29, PR by 8 minute).

This route is kind of a pain in ways because the hills punish you, but you can't always fully exploit the downhill sections due to road conditions. There is one mile long section, however, with a good road where I can get into the aero position at 40+ mph. That section is quite a thrill ride, but I hate to think what would happen if I hit an animal or blew a front tire at that speed. :eek:Anyway, there's no way I'm not going all out down that hill. It's too much fun. Go big or go home right? I'm starting to feel better in the saddle, but need to pump up the volume more and do some longer rides on the weekends. Tomorrow is a 16 mile run. Fun, fun fun!:run:

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Saturday: Went out for a 45 min. trail run. Didn't workout that way. Got totally, hopelessly lost in the woods. Ran for 2 hours trying to find my way out and had to keep my governor on since I had no idea how long I would have to keep running until I found my way out. All in all, a good endurance run, but my wife was ****ed since I got home very late for the days activities.

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6.5.11

@the Dam

1/4 mile jog
8x120 stairs (up/down)
1/4 mile jog

No uphill sprints today-- too sore/tired from yesterday. Did about 2/3 of the stairs at a jog pace. Nice little workout.

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[QUOTE=Perry Dean Freedman;944334]Saturday: Went out for a 45 min. trail run. Didn't workout that way. Got totally, hopelessly lost in the woods. Ran for 2 hours trying to find my way out and had to keep my governor on since I had no idea how long I would have to keep running until I found my way out. All in all, a good endurance run, but my wife was ****ed since I got home very late for the days activities.[/QUOTE]

Hope you'll escape from the doghouse soon! Aside from being in trouble, I would imagine that you must have been pretty thirsty by the time you got home.

[B][U]June 5[/U][/B]
Ran 16.1 miles, moderately hilly (571 ft elevation gain, 2:50:00, Avg HR 125, max HR 149)

Took a wrong turn at mile ten which only added 0.1 miles to the distance, but added a 100 foot hill and an extra 100 feet of elevation gain to the route. Nice move! My training program called for running 5 minutes and then walking for 1 minute for the entire route and averaging at least 2 minutes per mile slower than my best efforts pace. Since I just did a half marathon at an 8:28 min/mile pace, I was targeting 10:30 minutes/mile including walk breaks and I hit that spot on. This is my longest run ever, the previous longest run being the half marathon, so now my "wall" has been extended 3 miles. I was definitely tired by the end and my right hip was bothering me a bit, but nothing serious. I rolled it afterwards and it feels good now. I now know that the last 10 miles of the marathon will be a physical and mental challenge for sure. It's what everyone's been telling me, but I got a tiny glimpse of it today.

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Jim: For that distance, great time. I cut way back on my distance to save my knees and now try to avoid running on the street/road except for races. The one benefit of running shorter mileage is I can now keep some more muscle on and am generally stronger. It's hard to keep weight on running those kinds of distances, but I liked them a lot. What are you training for?

Btw: My wife was relieved, not mad. I was just embarrassed. I love running trails, but do get lost in the run, and then, as a result, lost in the woods. I've been looking at some of the gps apps like mapmyrun, but doubt they will work well under a canopy of trees.

Today: intended to take the day off, but just couldn't. 100 push ups; 100 crunches; 100 bicycle crunches; swam a mile; 100 squats. Did not get lost!

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[QUOTE=Perry Dean Freedman;944499]Jim: For that distance, great time. I cut way back on my distance to save my knees and now try to avoid running on the street/road except for races. The one benefit of running shorter mileage is I can now keep some more muscle on and am generally stronger. It's hard to keep weight on running those kinds of distances, but I liked them a lot. What are you training for?
[/QUOTE]

Thanks Perry. I'm training for sprint- and olympic-distance triathlons in July, a half ironman in September and a marathon in October. A bunch of us old guys are then doing the NJ Tough Mudder in November for laughs. It's a 12 mile run with nasty obstacles. A good excuse for a birthday party afterwards too. I want to lean out a lot more, so am happy to shed the pounds, but I'm sticking with heavy weights, pull-ups, dips and core work to avoid becoming a skinny weakling. Look at some of those Crossfit Games qualifiers. They are strong and lean and some only weigh 165 lbs. Ever since I started using Jeff Galloway's distance running program (advocating walk breaks on the long runs) I have had no running injury problems and I have had many before including a ruptured achilles tendon. You might want to look into it.

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Thanks. I will check it out I've always had the opposite problem, trying to keep weight on.

I saw that mudder. I was interested until I saw the 10,000 volt live wires. Why not have snipers shooting at you too? What's up with that?

Will try the 100 pull ups; 100 kb; 100 du; 100 ohs today, but my elbow is still shredded from last power clean attempts. Will see how it goes.

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06.06.11

Wendler 5/3/1, Month 5, Week 1
Bench Press Day

WARM
BP 5x135

WOD
BP
5x165
5x190
7x215

CASHOUT/ASSISTIVE
10 Dips
15 GHD Situps
8 Pushups (feet raised on 18" bench)

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Today: 100s: pull ups, kettle ball swings (as rxed), DUs, OHS (75lbs). 50
minutes (but was not going for time).

Loved this workout as it was a real learning experience. *Started to fail on
the pull ups and then remembered to use a powerful hip drive. *I think I
really learned how to kip today. I know I was doing them right because for
the first time, my elbow injury was not part of the equation. **I'm lousy on
the DUs, but the high repetitions helped. *Learned to concentrate on
squeezing the bar up on the OHS. *Just a great wod for ingraining correct
muscle memory and working on hip drive.

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6/6
5 hang clean
3 front squat
1 push jerk
1 rack jerk
4 rounds all @ 95

max sumo DL 185/275/370 F@390
10 75# racked lunge
3 jerk
10 good mornings
3 rounds

WOD 10 rounds
1 back squat @ 185
3 BJ @ 24"

Hey Pat you out there?

m/56/180

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[QUOTE=Perry Dean Freedman;944873]Today: 100s: pull ups, kettle ball swings (as rxed), DUs, OHS (75lbs). 50 minutes (but was not going for time).

Loved this workout as it was a real learning experience. *Started to fail on
the pull ups and then remembered to use a powerful hip drive. *I think I
really learned how to kip today. I know I was doing them right because for
the first time, my elbow injury was not part of the equation. **I'm lousy on
the DUs, but the high repetitions helped. *Learned to concentrate on
squeezing the bar up on the OHS. *Just a great wod for ingraining correct
muscle memory and working on hip drive.[/QUOTE]

Sounds Like a great WOD, Perry! I need to focus on using the WODs as learning experiences to get my form down!!

[QUOTE=Jim Colby;944506]...A bunch of us old guys are then doing the NJ Tough Mudder in November for laughs...[/QUOTE]

I need some more excuses like that to enter the tough mudder in VA or Indiana!!

[B]WU:[/B]
3x10
2 1.5 pood kettlebell push presses
goblet squats
pull ups

[B]WOD:[/B]

5 RFT:
15 75# Thrusters
15 Bar Facing Burpees (Yay! Burpees!)

29:22

[I]The instructor wanted us to do each set straight through for mental toughness! :yikes: Who was he kidding!! :rofl: Tried to do it in sets of 3 to 6. Brutal!!
This was my first WOD since Thursday & I felt my form needed the work on those thrusters!![/I]

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Hey, nice new pic William. Looking pretty buff there big guy!

[B][U]June 6[/U][/B]
Recovery workout
Swam 1 mile (5x200M, 5x100M, 2x50M)
Stretched
Felt great tonight, although my lower abs are sore from yesterday's 16 mile run for some reason. My legs are not sore at all.

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[QUOTE=William Hoogsteden;944904]Sounds Like a great WOD, Perry! I need to focus on using the WODs as learning experiences to get my form down!!


I'm using the WODs to learn the right form and giving myself a full year, and then I think I'll be competent enough to go all out in the games. Im still totally (perhaps partially) inept at cleans and snatches and still haven't tried any muscle ups. I've been working out with a bunch of guys at a regular gym, doing cross fit, but without any rings, ropes, bumper plates, or any certified cross fitter except for one guy who I pester too much for help. I'm joining cross fit Westchester next week. Time to take it up a notch.
Today's WOD upped my confidence.

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[B]Johnny B.[/B] Nice Sumo Deads, my friend.

06.07.11

@the Dam

1/4 mile jog
120 stairs (up, down)
Stretch
Uphill Sprints (:45 rest intervals)
2x45
5x25
120 Stairs (up, down)
1/4 mile jog

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[B]JB[/B] Avatar - I put on 15 pounds or so, funny pix b/c I have a 3rd grade talent show pic - I'm standing the exact same way - in a green sequin tutu! Never was very good at girlie girl stuff :p All the DL around here lately, made me want to try a few.

[B]Michelle[/B] hope you're ok.

[B]6_7_11 Tuesday[/B] Blairstown
can't find my hand file :(

Warmup: Run 400m, stretch

[B]10:00 AMRAP[/B]
5 Deadlifts 125#
7 Knees to elbows
9 Push-ups
[B]6 Rounds+5+7[/B] K2E were awful & time consuming - 88°, high humidity, hands callused and not great ROM but I got it done. Out. Of. Shape!! (haven't deadlifted in forever, not supposed to either cuz its a slow lift). Wanted to do something today, rest tomorrow, Thursday is a backward snatch workout, OHS and squat first, then snatch no clue how much. Always tiring.

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William and Perry (almost felt like typing "the refrigerator" instead of "and"), you should definitely do the Tough Mudder. The electric shock therapy obstacle wasn't too bad Perry, although some people fared better than others. Its a fun team thing, followed by lots of beer.

JB, I agree, excellent work on the DLs. Deb, don't sell yourself short and nice start back on the road to deadlifting. JJ, you are the hill king! Perry, great work on the regional WOD.

[B][U]June 7[/U][/B]
4.5 mile run at easy pace, hilly terrain (41:54, 2 hills totaling 460 ft. of elevation change, Avg HR about 130, max HR 140)
Stretched legs
Shoulder Press: 10x45#, 5x125#, 3x140#, 1x155# (not a max attempt, but couldn't make the 2nd rep, I think I had 1 rep at 160-65)
DH pull-ups, pause at bottom of each rep (5, 5, 12)
Stretched shoulders

The run felt like a breeze today. I wasn't the slightest bit tired or sore, which is surprising after the long run on Sunday. This Galloway run/walk program must be working.

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missed yesterday due to a 6 hour comute/court apperance that the defendant did not even show up for so we won a default judgement anyways. and then just an ugly hockey game to cap the day off.

tonite was just ugly

5 rounds for time....2 minute break between each set

10 ring up ups
10 27 lb kettlebell....my shoulder was not overly happy
10 24" box jump
1 50yd high prowler push out
1 50yd low prowler push in

total 7:23 average round about 1:29 ish

still 2 hours later don't feel real great

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[QUOTE=John Jaeckel;942179]Jim, This is a great question.

And in some ways, this thread is sort of a non-scientific test case for that question. I guess it all comes down to what your metrics of youth are.

If it's loss of melanin in the hair or collagen in the skin, then I'm most assuredly getting older. If it's flexibility, strength, endurance, feeling "well," then I'm getting younger.

It is possible to reverse damage to organs and possibly even DNA. But we will all ultimately get "old" and die (physically). I do think we (on this thread) have a great deal of control over how quickly we age, and the quality of our lives as we do so.

How much of it is genetics? I think some. I've already outlived my father by 4 years. Yet my maternal grandparents both lived well into their 90s. Genetics gives you a baseline— it deals you a hand and the rest is how you play that hand.

To me, the keys to the kingdom, so to speak, are diet, exercise, rest and flexibility. And I'm not sure any is more important than the other. The other, which I'm sure a lot of folks will debate, is maintaining some spirituality, something that keeps you calm in the face of stress, keeps you connected with what it means to be human. The modern world can rob you of that quickly and completely.

The closest thing science has found to a tonic that will make you younger is human growth hormone. A lot of what we do spurs the body to produce HGH at levels that are typical of someone in their teens or 20s. HGH is especially triggered by progressive strength training (so, Jim, the answer to your question, is quite possibly, yes).

I would love to know where all of you are 30, 40, even 50 years from now. I suspect some will still be around. Amazing to think.[/QUOTE]

+ 1 John. I sell the book "Younger Next Year" in my chiropractic office (I give away a few copies too). A simple, funny, motivational look at this very topic. Americans look at the effects of de-conditioning and blame it on age. NOT.

Genetics: Science has isolated the gene responsible for some people having very nasty hangovers. However, even with that specific gene, no alcohol, no hangover. It seems logical that if you have the diabetes gene but avoid the "stimulus" or foods and lifestyle that activate the effects of that gene, no diabetes.

My view: CrossFit = Fountain of Youth. : )

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Hey CrossFitters!

Back from a long and much needed vacation. Went to Mexico and had a very nice time. It took me a while to make it back to the gym. They body loves rest, and resists being put through any rigor. We all know that. But that is exactly what I had to do....Get my butt back in the gym!

Eva
5 Rounds of:

Run 800M
30 Kettlebell Swing (70#/55#)
30 Pull-ups

All scaled down to half for me, as it was the first day back; and unfortunately Montezuma had had his revenge.

Completed: 34:37

Glad to be back home.

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Thanks [B]Bill H.[/B] Sent you a PM. Unfortunately, there's no drug or food company profit to be had in funding a long-term study on the longevity benefits of CF-style training and Paleo. But there's enough science and common sense to intuitively make the connection.

Thx [B]Jim C[/B]. Welcome back, [B]Wilfredo.[/B]

06.08.11
Wendler 5/3/1, Month 5, Week 1
OHS Day

WARM
OHS 5x45
Stretch

WOD
OHS
5x85
5x100
5x115

CASHOUT
15 GHD Situps
15 Behind Neck Presses @ 75 lbs.

Had some trouble with my OHS. Not sure if it was because I needed another half hour to an hour of sleep or because I was wearing running shoes with big soles (normally I do OHS barefoot or in Chuck Taylors). Kinda also wonder if this humidity and heat isn't affecting me. Dunno. Not a total disaster, just a little disappointing.

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[QUOTE=John Jaeckel;945660]Thanks [B]Bill H.[/B] Sent you a PM. Unfortunately, there's no drug or food company profit to be had in funding a long-term study on the longevity benefits of CF-style training and Paleo. But there's enough science and common sense to intuitively make the connection.

[/QUOTE]

John,

Did you catch Coach Glassman talking about the science and the data they are collecting?

[url]http://library.crossfit.com/free/video/CFJ_AF_PurposeofCF1.wmv[/url] WFS

[url]http://library.crossfit.com/free/video/CFJ_AF_PurposeofCF2.wmv[/url] WFS

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[QUOTE=Bill Houghton;945777]John,

Did you catch Coach Glassman talking about the science and the data they are collecting?

[url]http://library.crossfit.com/free/video/CFJ_AF_PurposeofCF1.wmv[/url] WFS

[url]http://library.crossfit.com/free/video/CFJ_AF_PurposeofCF2.wmv[/url] WFS[/QUOTE]

I will, thx!

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TODAY:

WU: 100 crunches, 2 min. plyo plank; 50 bike crunches; 2 min. plyo plank; 50 plyo crunches; 2 min. plyo plank

WOD: 2222222222 push jerk: 95, 105, 115, 125, 135, 140, 145, 150, 155(1 rep and failed), 155 (got it!), 160 (1 rep and failed). Realized afterwards, I was doing more of a push press than a real jerk. Felt like a real jerk! Still, hoisted more overhead than I ever have.

Extra:

Dead lifts ( 5 reps): 135, 185, 205, 215, 225, 235, 245. ( still using my
lower back too much)

Flat bench (2 reps): 185, 205, 210, 215, 220, 225 (1 rep and failed), 225,
230(1 rep and failed).

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[B][U]June 8[/U][/B]
Brick Night (Bike/Run at medium pace)
Cycled moderately hilly 15 miles (463 feet of climbing, 45:42, PR by 1:08, Avg HR 129, Max HR 147), then
Ran 2.7 mile hilly route (289 feet of climbing, 24:42, Avg HR 139, Max HR 149)
Brick PR by 0:28 on this route.
Stretched

98 degrees...perfect PR weather. Didn't go all-out, so tonight's PRs should be broken a lot. Wanted to do deadlifts and OHS afterwards, but ran out of time and it was probably too much anyway. I'll get those in later this week.

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box squat wensday. still have stiches in my neck so no back squats. got to do the same as last wensday.

16" box 140 lbs hanging from weight belt 10 x 5 squats.

1st 500 m. since november 1:40 and my shoulder did not give me any problems which i am super happy about.

on an even better note the gym has gotten involved with our local "squamish days loggers sports" so on july 30 i will be competing in the ax throw, chokermans race and log burling. all of which i have never done. we will be training for these events for the next 7 thursdays at the sports grounds.

should be interesting.

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First day back after close to two week break. Nasty cold and homecoming for primi grandson. He is on 2-3 hr. feed cycle. I take early night shift. We are all dragging butt. This kid was discharged on oxygen, pulse and breathing monitor, and oxygen saturation machine. He had difficulty coordinating breathing and eating. We all got training in CPR and feeding. This is is second week home and the apnea crises are getting fewer and fewer.

Lots of stretching and warm up. Multiple light sets of back squat, deadlifts, and bench. All were 4X10X135.

1RFT: 21-15-9 of 135#OH Squat and pull ups. Scaled to 95#. 4:40.

Going to step back a few cycles on the Wendler and start strength training consistently again next week.

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Missed you guys. It's been crazy both work, ear and no AC at home. Everything seems to be coming back together but at least my workouts have been good and consistent even if my posting hasn't.

[B]6-1[/B]
Power Clean 1x7
75-85-95-105x-105x-100x-95

[B]6-2[/B]
7 rounds for time: 23:37
10 reps 25# db snatch right
10 reps 25# db snatch left
6 strict push-ups (hands were ripped to shreds, had push-ups over rope climb)

[B]6-3[/B]
15 minute AMRAP
15 Box jumps 20"
15 Sit-ups

End of round 1: Max reps of strict press 65#
End of round 2: Max reps of push press 65#
End of round 3: Max reps of push jerk 65#
Repeat the cycle moving back to strict press.
212 reps Loved this WOD.

[B]6-7[/B]
10 minute AMRAP
12 1.5 pood KB Swings
15 K2E
92 reps
Need lots of work on the K2E

[B]6-8[/B]
Push Jerk 2x10 2 reps on the minute for 10 minutes
5 rounds 95# 5 rounds 85#
Loved this one.

[B]6-9[/B]
500m row for time 1:53.2

WOD:
15 minute AMRAP
5 dead hang pull-ups strict, band
10 bar dips
20 wall ball 10#
4 rds + 12 reps

Still taking meds for the ear. It's a beouch when you get fluid behind your ear drum. If not cleared by week 12, they will put a tube in my ear. I thought they only did that to little kids?? :yikes:

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Long time since I posted!

6/3 WOD
For Time:
1200 M Row
50 Weighted Sit Ups
1200 M Run

16:03. Weighted sit ups clearly the bottleneck. Did my first 10 @ 25#, then had to go down to 20#.

6/4 WOD
"Nancole"
AMRAP 20
400 M Run
Max OHS (45#/33#)

4 rounds, 152 OHS. Rounds were 45, 35, 32, 40.
Great WOD! Combination of Nancy and Nicole, really good to do lots of reps of OHS at light weight. Love this one!

6/6 WOD
L1 – Power Snatch to Overhead Squat
2-2-2-2-2-2-2
Adv – Snatch
1-1-1-1-1-1-1

75-75-85-95-95-105f-105f (Adv)
Snatches not happening for me this morning. Good to do some real snatches, however; that is, to full squat depth.

6/9 WOD
10 Min of Deadlifts
1 lift every 30 seconds with no change in the weight.
Followed by:
3 Rounds for time of:
500 M Row
50 Squats

255# deadlift. 10:55 on 3RFT. Slowest on rower in my all-male heat, but made up time on the squats. Really like this one!

Claw

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Strong work Claw all around!

[B][U]June 9[/U][/B]
10 minutes of jump rope drills
5 minutes of stretching

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball
[B]7 rds + rope + 10 ring dips w 12' rope[/B]

No big tri stuff to do today, so I felt like taking on a main page workout for a change. Everything was easy but the wall balls. Got kind of dizzy doing them in the 100 degree heat in my garage. This is a cold snap in afghanistan though, so I am not complaining. My rope climbs were mainly arms since it was too hot to wear anything but short thin socks and I didn't want rope burn. Felt good to do the metcon. Doesn't feel like I've lost anything from the distance/strength training. Fran will be the litmus test, so I may regret saying that. DU and cross-over jumps feel real strong.

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Talk about trying to get back into the swing of it. OY!

[B]Randy[/B]

[B]75 Power Snatch (75#/55#)[/B]

Scaled for the returning newbie - 35#

Completed: 13:37

Oh well. I have to keep reminding myself this is all new to me keep my ego in check.

Workout in memory of an aunt who passed this morning, she had Alzheimer's. I'm sure she was pulling for me to get the snatch form together.

Love you Titi Vicenta.

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[QUOTE=Jim Colby;946032][B][U]June 8[/U][/B]
Brick Night (Bike/Run at medium pace)
Cycled moderately hilly 15 miles (463 feet of climbing, 45:42, PR by 1:08, Avg HR 129, Max HR 147), then
Ran 2.7 mile hilly route (289 feet of climbing, 24:42, Avg HR 139, Max HR 149)
Brick PR by 0:28 on this route.
Stretched

98 degrees...perfect PR weather. Didn't go all-out, so tonight's PRs should be broken a lot. Wanted to do deadlifts and OHS afterwards, but ran out of time and it was probably too much anyway. I'll get those in later this week.[/QUOTE]

Forgot to mention that I swam at lunch yesterday:
3x500M
1x100M
1 mile in total. Felt strong.

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Nice job everybody!!

[B]6_9_11 Thursday FDU[/B]
Warmup, stretch
[B]
Jerk[/B] (jerk boxes, 2nd time - i dont seem to like to jump beneath them)
15kg/5
25kg/5
30kg/5
35kg/5
40kg/5
45kg/5
45kg/3
45kg/5
35kg/5
The whole time he was telling me I wasn't dropping low enough (I already knew, the weight wasn't heavy at all, i need to suck it up and not worry about dropping between the boxes, I do just fine w/o the boxes - he was annoyed b/c he said its the first time he's seen me do it, not drop and kinda press out).

[B]
Snatch[/B]
Warmup barwork

25kg/2
30kg/2
35kg/3
35/2
37/2 (screwed up #2, got back to the mental thing)
37kg (6) These were all ok. One he said was the best snatch I've ever done.

[B]Snatch Pull+Reverse Liftoff+Snatch[/B]
30kg/2 (3) the second set, first one he said was perfect.

I can DO the acceleration Im just not sure when and never sure the bar is IN enough. And there's my squat problem, I CAN get down quick but at times I'll go all soft in the bottom and fall on my a$$. He told me tonite Im waiting too long to explode - as soon as it gets past my knee...thing is im looking straight ahead not sure where the bar is. but one good thing now is, I can feel when I pull right that Im not on my toes.

And I measured my weights when I got home, and they weigh correctly. I think we're both wondering why I can do 95# at home but not there. I think Im thinking negatively that Im the worst one there! I need to stop making excuses.

What else - oh yeah, there's a meet on Long Island September 10th that Im competing in, God willing. Can cross it off the bucket list; almost 3 mos to work my a$$ off try to get somewhat decent. Yay!!! Really need to work my squat.

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6/8
WU
20 KB swings@53
5 clean L&R
5 snatch L&R
20 O/H press

Max press 1@135 @165 @ 175 @ 185
Heavy triple bench @ 185 @195 @ 200 @205 F@225
3 weighted ring dips @ 35 + 5 pushup / 10 rounds
5x6 DH pullups

WOD 15:00 EMOM
3 snatch @ 95
and then one of the below
run 40YD
8 ring dips
8 BJ

wheels fell off about half way through and I got behind everyone, but I did put in all rounds and went over 15:00

Deb your gonna tear this thing up come September

m/56/180

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06.09.11

@the Dam
1 mile jog/hike with weight vest
17:00

(purely a low-intensity, fat-burning workout— kinda the one element that's been missing from my overall protocol right now— going to try to add time and distance to these as my schedule permits)


06.10.11

Wendler 5/3/1, Month 5, Week 2
Dead Lift Day

WARM
DL 5x135
Stretch

WOD
DL
3x245
3x280
5x315

CASHOUT/ASSISTIVE
15 GHD Situps
15 Back Extensions
10 Lat Pulldowns to sternum @ 100 lbs.

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6/10 WOD "49th Birthday"

7 Rounds for time of 7 reps of:
Pull ups
Box jumps (24")
GHD sit ups
Kettlebell swings (2 pood, Russian style)
DB push presses (35#)
Jump lunges
Burpees
28:19

Finally got to my birthday WOD. Conveniently, 49 divides into 7's. I thought this was well paced, only 7 reps per movement so some rest time built into transitioning between stations. Thanks to Traver for not letting me off the hook, and special thanks to Glenn for his inspired cheering!

Claw

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[B]6_10_11 Friday[/B] Blairstown

Warmup

[B]DH Pullups[/B]
10 good ones, pretty good ROM

[B]Backsquat[/B]
30kg/5 (wu)
38kg/5
43.5kg/5
48kg/5
52.5kg/5
57kg/2
60kg (2)

[B]Skullcrushers[/B]
20kg/10 (4)

Then some light bentover rows. My knee felt pretty good and squats felt stronger than they have in a while, didnt want to push too hard. Pullups felt a lot stronger too.

vancouver better bring it tonite!

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Deb, consider a box squat. Use a box that is the target depth and touch it before exploding upwards.

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

Post time to comment

Scaled this to 25 box step ups. 15:04.

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Hey thanks [B]Pat![/B] Pretty good work for a man that doesnt sleep much. ;)
These are highbar squats - so hard for me im not that flexible. I dont think I can box squat anymore, never seen anyone at Oly do them.
It wasnt a bad workout for ME, considering how hard it is to get my hips under me, I always tend to shoot them back like in a boxsquat – which is a big problem.


Back to Beantown - Lucic Paille Marchand Ryder, bit players in the Bergeron show!!! Although I'm thinking Vancouver walking away with all the Oscars!! LOL

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[B]Badger[/B]
[B]
3 Rounds of:[/B]
[B]
30 Squat Clean[/B] (95#/65#) (Scaled 55#)
[B]30 Pull-ups[/B] (Green Band)
[B]Run 800M[/B] (Row)
[B]
Total Time: 58:32[/B]

Ok so it took me forever to complete this, was the person to finish, but I couldn't care less. Satisfied I completed the WOD.

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Yesterdays WOD today: 21,50,21,15,50,15,9,50,9 DLs, squats and pps as rxed 225 lbs DLs and 135 lbs pps. *About 32 minutes (timer stopped at one point so not sure). *

Thus far, this was my favorite WOD as my capabilities were pushed to the limit by the prescribed weight. *Had to break down the sets into small rep increments, but a highly satisfying WOD.

Deb: I read and re-read your entry the other day: reverse lift off pull snatches? No clue what a reverse lift off was and couldn't find it on the site.