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Monday October 1st, 2012

Warmup

15 minutes to find 1RM clean
195# squat clean
205# power clean (PR is 240#)
I felt weak from Friday's WOD, saturday's oly lifting seminar, and sunday's skill ladder + FRAN.

15 minutes to find 1RM low bar squat
145# (didn't feel like pushing it at all...)

METCON
5 rounds, for time,
5 deadlifts 235#
10 burpees
8:38

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Nice Work Guys!! Alden, glad to hear your shoulder is doing well!

Been busy with little chance to log. Still keeping up with the Burpee (Yay! Burpees!!) Challenge!! (Day 58 was today!!)

[B]24 Sept:[/B]

EMOM:
Min 1 to 3:
3 Rep Dead Lifts @ 225#
Min 4 to 6:
2 Rep Dead Lifts @ 255#
Min 7 to 9:
1 Rep Dead Lifts @ 275#

THEN,
5 RFT:
5 Dead lifts @ 255#
10 Burpees (Yay! Burpees!!)

8:30

[B]25 Sept:[/B]
4 Rounds:
2 Min AMRAP:
20 Split Jumps
10 HR Push-Ups
10 Pull Ups

Then
2 Min AMRAP:
Max reps UNBROKEN of 135# Front Squat

311 reps

[B]26 Sept:[/B]

Col V’s 50th Birthday Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
150 Double-unders

32:40 [I]Scaled to 35# Dumbbell swings. FORGOT to do the Back Extensions!! :ranting2: Otherwise a good WOD[/I]

[B]27 Sept:[/B]
“Team America”

*In teams of two complete:

100 KBS 24/16kg
50 Burpees (Yay! Burpees!!)
30 T2B
10 Snatches (any style) 155/105#
30 T2B
50 Burpees (Yay! Burpees!!)
100 Partner Wall Balls 20/14#

For time.

Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.

[I]Scaled to 75# Dumbbell Swings, 50# Snatches, 2 for 1 14# Wall Balls (Got the rhythm down!:D But quit after 28:26 because I had no partner!! :D [/I]

[B]1 Oct:[/B]
[B]WU:[/B]
400m run
40ft:
walking lunges
sumo squats
5 2 push-up inch worms
2 rounds:
high knees
butt kickers

Mobility stuff

[B]WOD:[/B]
15 minutes to establish a 2RM High-Bar Back Squat.

-then-

10 minute AMRAP of:

12 Pullups
12 Pistols
12 HR Pushups

185# Did 1 @ 235 then bailed on the 2nd!!:ranting2: [I]Went up in weight TOO FAST! Felt my back & knee!! :ranting2:[/I]

4 rounds PLUS 12 Pull-Ups on the AMRAP [I]Scaled the Pistols, But my knee felt good. WEAK but good![/I]

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12 minute amrap

250 m row
25 24 kg kb swings
150 single skips

3 full rounds (just)

today as well day 1 of a 28 day clean eating challenge....no coffee, processed foods....you get the picture....50 of us all tossed in $20 winner takes all.......

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great job on the front squats Bill!

8250 Burpees YTD YAY Burpees
WOD FGB total unkown

anyone have any experience with a Meniscus repair?

m/57/180

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10/2

Continuous running clock do

3 Rounds:

10 95# Power Snatch
10 Push ups

at the 10 minute mark do
3 Rounds of:

10 Thrusters 95#
10 Chest to Bar Pull ups

at the 20 minute mark do

3 Rounds of:

10 Box Jumps
10 Toes to Bar

Good WOD!

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Tuesday October 2, 2012

Here's my report on today's WOD at Ctown CrossFit...

[url]http://jtkalnaynovels.wordpress.com/...-or-beautiful/[/url]

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wu 3 rounds
5 burpees
10 air squat
15 pushup
20 sit ups

WOD 6 rounds
5 WB 10' @ 20#
5 T2B
5 clean & jerk @ 95#
run 100m

Post 5 rounds 1:00 KB swing @ 55# 1:00 rest between rounds

m/57//180

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JT- SWEET!! Alot of heavy work & something to show for it!! :D

[B]WU:[/B]
500m row
.2222mi walk
100 SUs
3 rounds
10 Squats
10 Push-Ups

[B]WOD:[/B]
15 Min to find 1RM High Hang Snatch

75#

-then-

3 rounds for time of:

5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 T2B
Run 200m

10:38

[I]Wasn't happy with my Snatches. My knee was bothering me & got a compression wrap, which helped. Scaled the KBs to 25#, which was the max the Base Globo had. But was able to focus on the form per the Journal Article.[/I]

Oh yeah, 59 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) Challenge!

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weird day today

major dull headache for the better part of the day...day 2 no coffee....otherwise still at no demerit points for the challenge...only 26 more days to go....

get a call from my doctor. he has the results from my ultrasound and says that i have a full tear in my rotator cuff (my right one this time not the left) and he will send me to a surgeon to have a look at it

i go to the gym and talk to my coach strange he says and then well lets keep doing what we have been doing and see what the surgeon says

soooo tonite

1 RM bench 210 lbs
5 x 15 30 lb dbell bench press
5 x 10 105 lb bent barbell row

at least life is never boring:kicking0:

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WOD 5:00 AMRAP
5 pullup
5 Burpees
10 lunges 6 rounds

rest 3:00
5:00 AMRAP
5 BJ @ 24"
5 pushup
10 V ups rounds?

rest 3:00
5:00 AMRAP
10 KB swings @ 55
run 100m
5 ring dips rounds?

m/57/180