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[B]07.06.2010-Tuesday[/B]
AM: 30 Burpees w/Vest

PM: Warmup: Row 500, floor wipers, empty jacket, step & stretch, step & pull, ham kick, pushups, shoulder mobility & stretching

[B]WOD:[/B]
For time:
21 - 15 - 9
deadlift - 225# (155#)
ring dips
back extensions
[B]9:16 Rx[/B] ring dips were horrible. Shouldn't have been rx. I need to start using a band I still can only do 3 with any ROM at the beginning of sets...:o

5x3 ring dips (tried two sets with a band)
Run 400m
stretch

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Deb - Awesome WOD! (& 30 vested Burpees (Yay, Burpees!) ain't too shabby, either!)

Steve- Glad to see you're back at it. Was thinking about you during my WOD (you'll see why later!)

[B]WU:
[/B]200m run (1st 100 easy, then hard)
100m sidestep left leading
100m sidestep right leading

10 air squats
progressions to Squat clean with PVC

[B]WOD:
[/B]
[B]“Badger”
[/B][B]In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.[/B]
3 RFT:
75# Squat Cleans 30 Reps (only did 2 rounds)
30 Band pull ups
800m run

42:30

[I]During the 3rd squat clean round, my left Hamstring, which I hurt last December started ratcheting up until I couldn't do any more[/I]. [I]I was [/I]i[I]n pain the rest of the WOD! the good thing is that I'm feeling better, but will be watching it.

[/I]BTW, here's a video on "kipping" knees to elbows[I], t[/I]hat explains what I tried to a while back[I]: [/I][URL]http://www.againfaster.com/the-micd-instructor/2010/6/30/the-kipping-knees-to-elbows-and-toe-to-bar.html[/URL]
Hope it helps!

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warm ups then:

DL
225, 315, 3x 405, 3x 315, 5x5 225

Ran 1 mile with 30 lb sandbag 13:13

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[QUOTE=Jeff Kilinski;806941][B]Terry, [/B] Have the posted the Master's Div WODs for the games anywhere? I'm pulling for you. We'll be back from the woods so I'll catch it live on the webcast. [/QUOTE]

Thanks Jeff, no we won't know until 30 minutes before the WOD, should be interesting, I am hoping they have some heavy weight in a WOD instead of bodyweight movements, but whatever they come up with should be interesting.

7-6-10
5 rounds for time:
-50 double-unders
-10 chest to bar pull-ups

[B]Time 10:15[/B], lost count did 5 or 6 rounds, DUs not so good needed more room, gym was crowded, tried new rope

From the Games website...WFS
[url]http://games2010.crossfit.com/blog/2010/07/2010-games-competition-format-update,608/[/url]
[I]Masters will be briefed on their first workout at approximately 12:30pm on Friday at the Track. Their first workout will begin at 1pm. At approximately 1:45pm, they will be told when to report for the explanation of their second workout, and the website will be updated.[/I]

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7/7 WOD

Bench Press 5-5-5-5-5
Followed by:
7 Rounds for Time:
50 Mountain Climbers
8 Pull Ups

135-145-155(f3)-155(f3)-155(f2). I guess I wasn't going to get 5x155# (basically bodyweight) today. :ranting2:

7:34. Sprinted through first set of 50 mountain climbers, and was then surprised by how gassed I got. Pull-ups once again disappointing, hard to string together kips. I think the problem is partly using a high box to reach high bar, and the box is in the way of my feet, preventing me from swinging the kip. Fun crowd this morning.

The Claw

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[QUOTE=Terry Dickman;807417].
[I]Masters will be briefed on their first workout at approximately 12:30pm on Friday at the Track. Their first workout will begin at 1pm. At approximately 1:45pm, they will be told when to report for the explanation of their second workout, and the website will be updated.[/I][/QUOTE]

Terry, we'll all be pulling for you! Go get 'em! You've been putting up some amazing efforts, so I have every confidence in your success.

The Claw

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Tuesday,

Back squat 90% 1RM

40% x 5, 95#
50% x 5, 120
60% x 5, 145

70% x 3, 170
80% x 3, 195
90% x 3+, 230 5 times

Conditioning,

On the minute for 12 minutes

5 pull ups,
9push press, 95#
15 squats

had to scale down after 4 rounds to 3/6/9. Disintegrated shortly thereafter in the heat.

Wednesday
Heated Run, 22 min

Squat grip deads

5x 105
5x 140
5x 175
3x 210
3x 245
4x 270

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Treadmill 10 min., dynamic stretching, air squats, 3X75# SLDL for hams.





Wednesday 100707(scale)

For time:
225 pound Back squat, 20 reps
40 Toes to bar(almost knees to elbow, non kipping)
60 Kettlebell swings, 2 pood(50# DB)

15:43. This was a workout to be done in chunks.

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[B]07.07.2010-Wednesday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup - Row 500 (1:55) floor sweeper, empty jacket, step & stretch step & pull ham kicks, pushups, shoulder mobility - stretching....

[B]WOD:[/B]
10 rounds for time of:
12 pull-ups
12 burpees
[B]25:xx?? modified[/B] I don't even remember the time.[B][COLOR="Red"] Epic Fail[/COLOR][/B] on pullups again; ripped in the 2nd round, wound up with 5 rips on the one hand - I think I know whats happening tho, b/c of the early rip Im doing a sort of half kip - not leaning back enough before the pull, pulling straight up...ripping more. :( Bled on the bar, bled on the floor, after the 5th round, which took minutes to finish 12 pullups, he moved me to ring rows, where I bled on the rings. My hands were shaved and taped too. REALLY disappointed w/this. Burpees were pretty quick and easy, only broke last set 7/5.
[B]
Strength: Power Snatch 3x3 90-95%[/B]
3x3 at 65#... 3x3 at 75#, did a few at 85#... can do more weight - need to find what my max really is. Shoulder felt great.

3x10 65# good morning.
I should squat but ran out of time.

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[B]Deb,

[/B]Thanks for the motivational comment.

[B]William H,

[/B]Thanks, also. Take care of that hammy!

[B]Terry,

[/B]You'll do AWESOME! Keeping you in my prayers!

[I][B]100707 WEDNESDAY - - Rest Week, Day 3.

Warm-up:
[/B][/I]1 mile walk (briskly) with 50# vest
DROM
Pass Throughs
Body Circles
15 GHD Sit-ups
15 Hip Extensions (first day able to do these again)
15 Squat Therapy (OHS with PVC)
10 pull-ups
10 Ring dips (7 ring dips, 10 bar dips a little later)
20 Double Unders

[I][B]Hamstring Rehab Day #4
[/B][/I]Back Squats @ 55# X 3 X 25
Stretching

[I][B]Strength/Skill
[/B][/I]Ring Push-ups Unweighted 1 X 5
Ring Push-ups weighted (20# vest) 2 x 5
Weighted pull-ups (dead hang with 20# vest)
1, 1 X 3 - total = 4.