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[QUOTE=Jim Cordes;795475]Ran the Night Moves 5 k in 23:49.[/QUOTE]

This time placed me 8th out of 17 in the M45-49 bracket. Not bad for only the second 5K I've ever run; not my 2nd "5K race," my 2nd time [I]ever running[/I] 5K. I think there's something to this Crossfit "specializing in not specializing...."

The Claw

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[QUOTE=Jeff Kilinski;795304]

[B]JJ[/B], Yes, our coach is using Wendler's formula. I'd be interested in looking into that as my overall strength can be improved. Is that online anywhere?

[/QUOTE]

[B]Jeff,[/B]

I'll hook you up. Look for a FB message. It works.

03.09.10: REST

03.10.10:

25 minutes cutting the grass with a push mower wearing 30 lb. weight vest.

Not the greatest WOD, but on 4 hours' sleep (GO HAWKS!!), somethin's better than nothin'. Wendler 5/3/1 DL day (week 2) tomorrow.

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[QUOTE=Jim Cordes;795475]6/9 Workout

OK, I couldn't avoid working out all together this week. Ran the Night Moves 5 k in 23:49. This beat my previous PR, but the course has a net loss of elevation.

The Claw[/QUOTE]

Jim, nice 5k time! Do you ever also do the swim there?

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[QUOTE=Nancy Cohen;795629]Jim, nice 5k time! Do you ever also do the swim there?[/QUOTE]

Thanks. No, I'm a terrible swimmer (which is why I'm doing this: [url]http://www.crossfitpacificcoast.com/2010/05/25/h-2-o-june-19th-los-banos-pool[/url]) (WFS) I was wondering if I would bump into you there, or anywhere for that matter. We ought to meet one of these days.

The Claw

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[QUOTE=Jim Cordes;795475]6/9 Workout

OK, I couldn't avoid working out all together this week. Ran the Night Moves 5 k in 23:49. This beat my previous PR, but the course has a net loss of elevation.

The Claw[/QUOTE]

That's a pretty dmn good pace. Congrats.

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[QUOTE=Stephen R. Lampl;795260][I][B]My all time best is 315#.......

[/B][/I]Bill, I messed up here - - was thinking dead lifts. My all time best BS was 245#, but with poor form and back in my college (or shortly after) days. I am sooooo lucky I never hurt myself, because I did these wrong for 40 years! Form is good and solid now, so I am really pleased to be "earning" the increased weight.

Great advice on the K2Es! I'll have to try that, but perhaps that is what I do now (I can't visualize the motion in my mind right now :D). I've found that I start swinging, so if I time my next rep correctly, it counteracts the swing completely and I can just hoist my knees upwards (in theory).

Nice work on that AMRAP WOD![/QUOTE]

Stephen- 315 is darn good for Dead lifts! I've yet to break 300#! (SOON!)
Hope the K2E's work out! The big key is keeping the upper body LOOSE (Easier said than done!)

WU:
400m run
Forward & Reverse walking Lunges
Inch worms (3 push ups)
Spidermans
10 Air Squats
10 K2E's

Dead lifts 5-5-5-5
175, 185, 195, 205, 215 (Would've done more, but my back started hurting. I video taped it & saw how bad my form was! GRRR!)

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06.11.10:
Month 4, Week 2, Wendler 5/3/1, Dead Lift Day

WARMUP:
DL
5x135
5x170
3x200
Full body stretch

STRENGTH:
DL
3x240
3x270
5x305

WOD:
Tabata
Flutter kicks
Ball slams (25 lb.) 12, 11, 10, 10, 9, 9, 9, 9

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[B]Jim,

[/B]Outstanding 5K time!

[B]Bill,

[/B]Thanks. As for keeping my upper body loose, I think the only thing loose in my upper body is a few marbles in my brain......I've got the flexibility of a piece of glass.....:rofl:

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[I][B]100610 THURSDAY (Yesterday)

CF Sonora Warm-up:
[/B][/I]
[I][B]WOD: For Time..
[/B][/I]1000m Row.
[B]Time: 3:47 [/B][I](Tied previous PR).
Then.....

[B]Split Jerk: [/B][/I]Find 1 Rep Max
[B]145#[I] - - 10# PR for me!
[/I][/B][I]Still find myself not getting down under the bar as much as I need to. Did the following work to try and improve form:
[/I]5, 5, 5, 5, 5 X 95#

[I] Day 10 of Burpee Challenge - 10 Burpees (55).[/I]

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[QUOTE=William Hoogsteden;795831]
Dead lifts 5-5-5-5
175, 185, 195, 205, 215 (Would've done more, but my back started hurting. I video taped it & saw how bad my form was! GRRR!)[/QUOTE]

Hey Bill,

Maybe my recent experience will help. I got a little hamstring happy with my DL form.

I used to be very squatty, too upright, not recruiting my hamstrings enough. Then I adjusted my form by not initiating the lift until I felt tension in my hamstrings, mainly by pushing my butt back a lot/keeping my head up.

Problem was, I was too bent over at the waist, and not also recruiting my hips and quads enough. I was straining my back constantly and could barely get 300 up (down from a p.r. of 340).

The DL is a very natural lift, and someone told me something recently, it's really neither a hamstring lift nor a quad lift, but a hip lift.

[B]That said, I am now approaching it by keeping my head up/good lumbar curve, but wanting to feel equal engagement of my quads and hamstrings before initiating the lift.[/B] A) I think this is injury-free form, and b) the poundages are much easier when initiating the weight up from the ground with all your lower body muscles.

Now my 1RM is going through the roof (355).

Also, do a lot of pullups and lunges, good assistive exercises for leg and grip strength.