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Friday May 3, 2013

Back is much better, nearly 100%.
Did one entire hour of stretching (including a few yoga poses).

Headed to Hinckley tomorrow for some toproping.

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tonite

400 m. sled pull forward and backward 80 lbs

5 rounds

12 hip extensions
20 russian twists 8lb med ball

100 lunging good mornings (never done these before and they were horible)

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Hi guys. Still wod'ing

Fight Gone Bad: 238 😟

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Saturday May 4, 2013

A little top-roping at Hinckley. A little traversing. Then a nice walk around the farm on a picture postcard spring day. Fun to see old friends at the crag today. Back is still less than 100%, but feels better everyday.

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Ask Not For Whom The Clock Ticks, It Ticks For Thee....

[url]http://jtkalnaynovels.wordpress.com/...ticks-for-you/[/url]

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05.04.13
Wendler 5/3/1
Month 3, Week 2
Dead Lift Day


WARMUP
Situps
K-Bell swings 53 lb

DL
3x225
3x255
5x290

ACCESSORY
Tabata Ball Slams 25 lb.

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Cinco de Mayo, 2013

Long time shed resident Wally Ball passed away suddenly and unexpectedly after being dropped during Karen.

[url]http://jtkalnaynovels.wordpress.com/2013/05/05/dear-crossfit-rest-in-peace-wally-ball/[/url]

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JT, my WB was alive and active during Filthy Fifty this morning. Completed in 39:59.

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@Pat, glad to hear your WB is in fine health.

Monday May 6, 2013

It was winter two weeks ago, spring last week, and summer today. The box was pretty darn hot today, and the sun was beating straight down on the 400m. Still, I prefer this 1,000% to the cold and dark of Nov/Dec/Jan/Feb...

CrossFit Warmup for 5 minutes

Tabata warmup (dubs, sit ups, air squats, push ups) for 8 minutes

5 rounds, for time, of:
400m walk
20 burpees

34:00

I figured it would take me 40 minutes but I got it done in 34 b/c I was moving decently through the burpees today.

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05.06.13
Wendler 5/3/1
Month 3, Week 2
Bench Press Day

Back on normal schedule after shoulder hiccup last week, although left shoulder not 100% right today

WARMUP
pushups
rollovers

BP
3x155
3x180
5x205

ACCESSORY
Janda Crunches
Ring Dips (only had a couple due to shoulder)
Side Presses (35 lb k-bell)