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great weekend off. saturday day long local mountain bike club executive retreat. 5 hours of meetings, 4 hours of scavenger hunt, 6 hours of drinking beer and having a cook off challenge with the rest of the executive. if saturday was any indication of the group we have 2011 is going to be the best year in the 19 years i have been involved with this club.

sunday rest day and dog day at the park.

monday 8x2 banded saftey box squats w/purple bands.

185 lbs

yes i finally figured out the saftey squat bar and it works much better the correct way around.

then streching and an 800 m run just for fun.

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03.15.11
Wendler 5/3/1, Month 2, Week 1
Bench Press Day

WARM
1/4 mile run
BP 5x135

WOD
BP
5x155
5x175
8x200

CASHOUT
8 Dips
:45 plank

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Off the grid for awhile.

Sunday 3/13

Shamrock Run 5K in Baltimore:

26:50 It's the only run I do and the only reason is there is free beer at the end.:D

3/14

Mainsite WOD:

7 Rounds for time of

10 Wall ball 20lb ball
10 pull ups

7:50

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[QUOTE=Pat Quigley;914202]Wendler 5th round: Back Squat: 5X 230,260,300(7Reps).

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
9:11.

Meet my grandson, Sean Patrick. Promise not to cry. He and mom are doing well.(
WFS)
[url]http://www.youtube.com/watch?v=jD7XoEtMDC0[/url][/QUOTE]

Congrats, Pat

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Jack!--Great reason to run!!! It was raining and the Beer Garden in "Portland OR" was the one of the only dry spots (don't know how many never made it to the finish line)???

03.13.11

Ran the 8k portion of the Crazy Shamrock run in Portland OR. along with over 33,000 other nuts!!

116 M55-59 entries (I managed 40th and was 8th for my age or higher)
Time: 46:35--9:23m/m pace--(I ran Pose technique in minimalist Inov8 shoes) the 2 mile uphill made my left ankle (the one with 2 scews in it) a little tight but on the downhill I was fine and was able to kick up to a 8m/m pace for the last mile---Fun time for sure and great practice for my first 1/2 marathon in 3 weeks.

Our Box had 17 runners participating in 5k, 8k, 15k. Brittney (level one coach) finished "8th" out of over 1200 ladies in her bracket 25-29F (she did no LD running and proved that those METCON'S WORK!!
03.14.11--REST DAY----stretch and roll the knots (LOL)

03.15.11
WOD: 7rnds for Time
10 PU
10 WB-20# (scaled to 14#)
Time: 10:35 (my lack of good kip kicked my butt on this one!!)

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Jack - I'm with Tim on that one!! :D Good time!

Tim - Great job on that 8K & that AMRAP!

Jim Colby - "Active Rest day" I LOVE it!!

Pat - I'm verklempt! You should be proud! (Great job on the AMRAP!)

Deb - Love seeing ALL those loads you're hefting!

Michelle - Can't wait to hit that wall ball/ pull up WOD! You, Pat & Time set some good targets for me to shoot for when my box does this WOD in about a month!

[B]WU:
[/B]2 box lengths (~30 ft) walking lunges
4 box lengths wheel barrows (last two with a push ups every 2 walks)
Mobility WOD movements [I](I'm not a mobile as I thought I was!)[/I]

[B]WOD:[/B]
15 min AMRAP:

15 Chest to Bar pull ups, green band assist
30 sec Ring L-sit holds [I](Did 10 sec on, 10 off)[/I]

6 rounds + 10 assisted Chest to Bar Pull ups

[I]Just glad I was able to get it done. It was a lot harder than in seemed.

Also, did a crazy thing: entered the CrossFit Games Open. Just want to do the WODs & be part of the CFWright-Patt team. Hope to take my game up a notch!
[/I]

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great job on the running all.

william great job on entering the games. that was my goal as well prior to surgery. oh well 2012 awaits.

tonite 4x

400m run
25-24" box jump
25 lunges

24:21

my legs felt like rubber afterwards..........

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[B][U]March 15[/U][/B]
Cycled 20 minutes, then
2.6 mile hill run (23:15, HR 137)
Stretched

Meant to ride for an hour but 10 minutes into it, my repair kit (which also holds my water bottle) fell off the bike. I guess there was a loose screw and when I rode over a bump it went flying. I managed to pick up the repair kit, but my water bottle was crushed by a car just as I was about to pick it up. Almost looked like the driver did it on purpose, but that couldn't be true could it? :mad: So I turned around, rode home carrying my kit and went for a run. Too bad, because I was flying on the bike today. Oh well, just working out the early season bugs.

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Ok [B]WH[/B], get the du's going!! GOOD LUCK.
[B]JJ[/B] I bet your powerjerks rock w/all the 531!! (I just saw that). They're the only thing I ever did at FDU that the coach said was perfect (till they got real heavy then I started leaving my left foot back. HAhaha)...

They're all excited about the first Open WOD at the shed (they're great at DUs, my coaches there and some gymmates like McCoy, are just BLURS they're so good!!).

You can [B][I]Clean & Jerk[/I][/B] your [B]POWERSNATCH?[/B]? or just get it up there any old way.
WHY don't they just call it ground to overhead?? too much koolaid :p

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Jim Colby---Those cars are so-so respectful (they would never do that?)
Deb, yeh we have some guys that can put 200 DU's together (they are crazy fast!)--as for me I am trying not to trip myself with that D#$mn rope!!!
William, Thanks for the encouragement!

To quote one of you---I took a "active rest day" today!

03.16.11
Joined the 2011 Games Open team for our box yesterday (what was I thinking)???:confused::confused:
First WOD posted was DU's and Overheads and I can't link "nada" together yet and my Shoulder is still a mess doing OVERHEAD lifts--oh well I am going to do as many as I can and get a good work-out JUST CAUSE that is what we do, right?

Up this morning sucked down a GU pouch, quick cup of coffee and strapped on the Garmin 305 and set out for my first 8mile run (prep for 1st 1/2 marathon in less than 3 weeks (plenty of hills) 40+degrees and light rain----perfect:D
(I had planned out a route that started off with 1mile flat (to settle in on a pace) and then "promptly forgot to start the clock":mad: so started again with the next 1.5 uphill-------oh well, made it (left ankle started aching again on the hills, but I was able to push through and finished on target 10m/m average pace and a 7mi time of 1:10.04 +1mile at 8:49m/m.
(I am icing and stretching) and scheduled a Chiro tune up for Friday!--
(will attempt the WOD tomorrow at the Box)

Good success to all of you in the Open WOD's