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5/29 WOD
A. Front Squat, 30X1, 5,3,2,1,1, rest 3:00
135-155-175-185-out of time

+
4 rounds
20 Wall Balls, 20/14#
rest :10
Tough set unbroken pull-ups (not max, kipping ok)
rest 3:00

34 pull ups.
First WOD after Murph and my inner elbows were still very sore and I could not stretch my arms to full length. Not surprisingly, my pull ups were horrible. Sets were 6, 9, 9, 10. OTOH, first 3 sets of 20 wall balls went straight through with good form.

Bummed I ran out of time on the front squats because they were feeling strong. Think I had 200 in me for the last one rep. I'll have to do this rep scheme over again soon.

Claw

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Cliff, Nice job! I've always wanted to try Atlas Stones. One of these days...

[QUOTE]First WOD after Murph ... Not surprisingly, my pull ups were horrible. [/QUOTE] I feel your pain Claw!!

[B]28 May:
WU: (at the Base Globo)[/B]
.3333333333mi run
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
10 Sit Ups
Tried to do a Pull Up but my hand cuts hurt like hell!! :yikes:
Basically bagged the WOD for the day.

[B]29 May:
WU:[/B]
400m run
100+SUs
10 Leg swings (Both legs, each direction)
10 air Squats
10 push ups
10 Pull Ups (with a glove on my cut hand!)
10 AbMat Sit Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
Split Jerk
5-4-3-2-1-1-1
75 (5), 95 (4), 115 (3), 135 (2), 155 (1), 175 (1), 195 (f), 195 (f)

For Time
21 Burpees* (Yay! Burpees!!)
75 Double-Unders
15 Burpees* (Yay! Burpees!!)
50 Double-Unders
9 Burpees* (Yay! Burpees!!)
25 Double-Unders

*jump up to a 45lb bumper plate for burpees (Yay! Burpees!!)

Scaled 3:1 SUs (225, 150, 75)

8:23

[I]I was a little disappointed in the Split Jerks. 75# was tough and by the time I got to 175#, I felt good. I guess I should have tried 185# or 190#.

The met con was different, jumping on the 45# plate slowed down the burpees. (Yay! Burpees!!) At least I had the fastest time on the board. Of Course, it was the only time on the board! :D[/I]

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5/30 WOD
A1. Single Leg Deadlift, 7-9 reps/leg, 4 sets, rest 60sec
Used 1 pood kettlebell and 45# bar.

A2. Powell Raise, 3131, 7-9 reps/arm, 4 sets, rest 60sec
10# and even that got tough.
Did 7 reps in later sets.

+
AMRAP 10:00 at 80-90% effort:
5 Dumbbell Man Makers
200m Run
(Note: Man Maker = pushup, row right, row left, burpee, squat clean thruster)
4 rounds using 0.75 pood kettlebells.
Had to be a little deliberate on rows when resting on only one bell.

Claw

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Thursday May 29, 2014

Heavy jerk practice, taking it from the rack.


Friday May 30, 2014

[url]http://www.coachseye.com/v/C0BD[/url]
Deads to 455, then 10x315 standard grip, then 10x225 snatch grip.

Finished up with 20 jerks at 75# really trying to "punch" up to get low.

My jerk has suffered as I've focused on the snatch.

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Saturday May 31, 2014

Good to see Jeff at the Shed 'o Pain, that ought to be a regular occurrence!

Mobility work.
OHS practice, got a 105# OHS! That's a 40# PR!!!!

Clean and Jerk (with full squat clean)
5x95
5x125
5x145
5x165 (these were starting to feel heavy by the end....)

Pistol practice.
Handstand practice.

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Saturday May 31, 24

PM Session

walked three laps around the farm, which was a good thing, until I used it as an excuse to have a little ice cream, which turned into a little more ice cream, which was a bad thing.

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Sunday June 1st

Perfect morning conditions in the shed 'o pain!

mobility work

Metcon
100 single unders, 10 double unders, buy-in
3-6-9
Toes to bar (went 18 for 18 with no whiffs! strung together 6!)
burpees
box jumps (12" box)
100 single unders, 10 double unders, cash out

Didn't sit down once during the metcon. While I paused, I didn't stop.

Strength
presses to 125
push presses to 165
l-sits

Skill
rope climb practice

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Monday June 2, 2014

Mobility work (goblet, pass through, hips, thorax, shoulders)

OHS up to 135# (20# PR over yesterday's 40# PR!)
Front squats up to 255# (10# PR)
Back squats up to 355#

Then, 10x255 backsquat, 10x135 backsquat.

Metcon
50 unbroken box ups onto an 18" box. This was hard.

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nice work as usual guys

saturday modified filthy fifty but it still sucked 24:32

spent both saturday and sunday with a buddy helping me do all those house hold chores that makes wives happy :broc: got major browine points....

last nite at box

rowing for caloriesa tabata 8 x 20 on / 10 off

8-8-7-7-6-5-6-6

1 RM hi pin front squat w/red bands 225lbs (screwed up the direction the bands were susposed to be and almost doubled the tension on them)

ghd deadlift 3 x 8 115lbs

4 rounds for time

25 hip extensions
25 hollow roc

10:26

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5/31 Saturday Partner WOD
Lots of med ball work with Carole "Beast" East.

6/1 Workout at SBAC
Front Squat 5, 3, 2, 1, 1, 1,
135-175-185-205*-215*-225*
Huge PR!

Find one rep max push press
155 (failed at 165)

6/3 WOD
5 rounds of:
200m Row
15 Russian KBS, 2pd/1.5pd
15 Wall Balls, 20/14#
rest 2-3min
Note: the goal is to get FASTER each round.

Tried to speed up the row each round, which I accomplished, but I paid for it on wall balls, so I ended up with increased split times. Last two rounds of wall balls broken up.
Splits 2:04-2:07-2:08-2:10-2:15

Claw

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@Claw, the way to go faster on the rower is to slow down your strokes per minute and to pull more efficiently on each pull. If you watch how Rich Froning and Julie Foucher rowed at the Regionals you will see that they had perfect form, not going too far forward, not going too far back, getting the most out of each pull, and maintaining a reasonable SPM.

Tuesday June 3rd, 2014

Rest Day

Took two very leisurely one mile strolls.

Did some mobility work, some smashing, and held some planks and squat positions.

Posterior chain was complaining loudly after Monday's "Squat Day"

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JT....i have been working on your idea of slower stroke rate and lower damper setting on the rower...it does work....i try to keep it at around 19-20 stp and a damper setting of high 4 to low 5 and have been getting good results...

last nite

5 rounds

31 s/s bar squats @95 lbs
12 20 kgkb russian swings

10:35 walking today is proving to be interesting

3 minute elbow plank followed by 20 toes to wall

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[QUOTE=JT Kalnay;1233152]@Claw, the way to go faster on the rower is to slow down your strokes per minute and to pull more efficiently on each pull. If you watch how Rich Froning and Julie Foucher rowed at the Regionals you will see that they had perfect form, not going too far forward, not going too far back, getting the most out of each pull, and maintaining a reasonable SPM.[/QUOTE]

Tried to keep stroke count about 28, dipped to about 24 as I tired.

6/4 WOD
A. Skill Session: Pistols
B. Tabata Squats
16. Aimed for 19 but only held it two rounds, then 18's and 17's but second to last round was 16. Damn.
I think pistols will be my next goal.

+
"Annie"
50-40-30-20-10
Double Unders
Situps
7:33.
Double unders went pretty well, but sit ups are still slow. Neck and neck with BWood the whole time, just edged her at the finish.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/14366625983/[/url]

Claw

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Wednesday June 4, 2014

Oly Practice with coach

Snatches to 75kg, (two missed attempts at 80kg, one was so close...)

C&J practice to 102kg, (have lost some of my jerk)

Drills

Lots of talking and strategizing for the 6/21 meet in Toronto.

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Thursday June 5, 2014

Oly drills

Farmer Carries.

Home projects.

Truly varied...

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6/6 Birthday WOD
Chris Chan, Dave Almeida, and me

AMRAP 20
5 TGU
250M run
25 2 KB deadlifts
250M run
52 KB swings (Russian)
250M run

2 rounds plus one TGU.
Used 1.5 pood kettlebell. First set of 52 swing went without a break!

Rest 5

2RFT
52 cal. row
41 double under’s
30 T2B
25 cleans (115#)
Cashout: one shot MacAllen
24:33
Get the rep scheme? Our ages! 52 (me), 41 (Almeida), 30 (T$, absent), 25 Chan. Thanks to everybody who joined us at 6 a.m. to knock this out! Had to skip the cashout since I was taking a deposition later in the day, but I’ll have it tonight for sure.

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/14359823875/[/url]

Claw

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Happy birthday, Claw!

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Happy Birthday Claw.

Friday June 6, 2014
(15 days until the Masters Pan Am Weightlifting comp in Toronto)

Rowed 1k in 4:08.
Thorough mobility warmup (squat mobility, shoulder mobility, back mobility, hip mobility)

Ten reps of oly skill drills (shifting weight deadlifts, opening fast, keeping it close)

snatch 40k, hit
c&j 40k, hit
snatch 40k, hit
c&j 40k, hit
snatch 45k, hit
c&j 45k, hit
snatch 50k, hit
c&j 50k, hit
snatch 55k, hit
c&j 55k, hit
snatch 60, hit
c&j 60k, miss (total lack of concentration):wtf:
c&j 60k, hit
snatch 65k, hit
c&j 65k, hit
snatch 70k, hit
c&j70k, hit
snatch 75k, miss
c&j 75k, hit
snatch 75k, hit (this is a good number for me)
snatch 80k, miss (not even close, had a real close one on Wednesday)
c&j, 80k, hit
snatch 80k, miss (but closer than first try)
c&j 85k, hit
c&j 90k, hit
c&j 95k, hit (this started to feel heavy)
c&j 100k, hit
c&j 105k, hit (this is a good number for me)
c&j 110k, missed the clean
c&j 110k, missed the clean, not even close
done

Note to self: chocolate milk and diet coke before a max effort snatch and c&j session in the heat followed by a bacon McDouble and more chocolate milk is a really bad idea....:Flush000:
:tmi:

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Saturday June 7, 2014

14 days to the Pan Am Oly meet in Toronto

squat, shoulder, hip mobility work

20 rounds of:

3 deadlifts with weights slowly creeping up from 135 to 295
1 snatch at 32#
3 jerks at 32#, was really trying to punch hard and feel like I was pressing against the weight to drive my body down as fast and as far as possible. I actually got that feeling a few times. :kicking0:

Swept out the barn (this counts as exercise b/c it's a big barn and it was really dirty)

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friday.....bad day all around....texted coach to know i was not coming to class....he said "why don't you just come in and pull the sled" i showed up still in a funk loaded the sled with a 45lb plate and headed out....after about 750 meters i still was not feeling any better so rather than turning left and heading back into the box i decided to do the 2,000 meter loop....got about half way around the loop and realized that while i had worked much of my frustrations out i had a long walk still ahead of me and perhaps this was not such a good idea....

saturday

20 minute amrap

500m row

then 3 rounds

5 pushups to med ball
10 ring row
15 squats

repeat

322 reps.....

sunday

first real mountain bike ride in 3 years....out for about 2 hours....shoulder is achey but not as bad as i was expecting.....boy have there ever been a ton of new trails added over the past 3 years....looking forward to doing more exploring in my own back yard this summer

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Sunday June 8, 2014

mobility warmup
agility work (balance beam, agility ladder)
OHS
10x11
10x45
10x95
5x135

Squat Cleans
10x135
10x185

Metcon
21-15-9
Goblet Squat, 45#
KBS, 45#
2:13

Then flew to California

Monday June 9, 2014
Walked to CF Santa Clara (it was a long walk along the Guadeloupe River Trail), did some work, walked back to hotel.


Attached Thumbnails
Click image for larger version Name: NorCal Santa Clara.jpg Views: 0 Size: 28.3 KB ID: 13433

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Way to go guys!!

I've been on the road and all I've been able to do is 30 Air Squats, 30 Push Ups, 30 Sit Ups.

[B]6 Jun:
WOD:[/B]

1/2 Tabata of 20# Dumbbells
12, 11, 10, 8 reps

[B]9 Jun:
WU:[/B]
400m run
100 SUs
10 Leg Swings
10 Air Squats
10 Push Ups
10 Pull Ups
10 AbMat Sit Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS

[B]WOD:[/B]
MU Practice

50 GHD Sit Ups
50 Hip Extensions
100 Push Ups

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last nite

EMOTM for 10 minutes

2 x S/S bar with a 25lb plate and 3 set 5/8" chain on each side squats

then

10 minute amrap of

20 24" box step ups
10 toe touches
5 150lb sumo dead lifts

184 reps

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Nice job Cliff!!

[B]At the Base Globo:
WU:[/B]
.33333333mi run
100+ SUs
10 leg Swings
10 Air Squats
10 Push Ups
30 Sit Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses

[B]WOD:[/B]
20 Min AMRAP:
10 KB Snatches (1.5 Pood) (5 each arm)
20 Pull Ups
30 DUs (90 SUs)

2 rounds in 10 Min

Overhead squat 10-10-10-10-10 reps
45 - 65 - 95 -105 - 65

[I]I started the AMRAP and made it through 2 rounds when I checked my timer and saw it shut off! :shrug:

I was hoping to do better on the OHSs. But 10 reps of OHSs are tough![/I]

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thanks bill

last nite

1 RM mega bow bar 2 sets 5/8" chain 282 lbs

dbell bench 6-6-6-6-6

30-35-40-45-50

seated mega rower 3 x10 narrow grip 80 lbs

single arm bent row 4 x 20 25lbs

ext rotation single red band 4 x 20

prep for bbq tonite for 100....2 hours including getting brisket on smoker.....may not be posting here for till tuesday again as we are in full swing for our biggest bike race of the year here [url]www.testofmetal.com[/url] (wfs) ....keep up the good work everybody....

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Tuesday June 10, 2014

Ridiculous travel day with multiple delays. It sucked.


Wednesday June 11, 2014

Snatch practice.
I stank.
Could barely get 155# (1 for 5) or 150# (2 for 5).

Not a good feeling just 10 days before the comp...

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6/7 Saturday WOD
Involved lots of kettlebells, including one-handed suitcase carries and one-handed waiter carries.


6/9 WOD
Erin "Trouble" Maker's 36th Birthday WOD
AMRAP 36
360M Row
10 Deadlifts (135#)
6 Push ups
36 Med Ball V-Twists
36 Burpees

4 full rounds plus row + deadlifts + push ups + V-twists + 3 burpees.
That's 147 burpees in case you are keeping score.
Post-WOD photo (WFS): [url]https://scontent-a-lax.xx.fbcdn.net/hphotos-xpa1/t1.0-9/10415582_10202878430256451_4652826854327695970_n.jpg[/url]


6/11
"The Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

27:36.
A few minutes off my best, started with KB swings.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/14214656360/[/url]

Claw

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was able to sneak in one last wod yesterday before the crazyness of the this weekend crashes in

200 m prowler

21-15-9

225 dead lift
standing black band oblique twists

200 m prowler

10:26

have a great weekend all and keep up the great work

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Thursday June 12, 2014

Walked to Ctown CrossFit (about .9 of a mile, all downhill)

C&J Practice

Hit 235!

Cleaned 245, missed the jerk, would have got it with a springy comp bar.


Did 1 snatch at 145 and hit it.

Walked home (about .9 of a mile, all uphill)
Back kinda clinched a little under my left shoulder blade on the walk home..

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Awesome WODs, guys!!

[B]WU:[/B]
400m run
100+ SUs
10 leg swings
10 Air Squats
10 Push Ups
10 Pull Ups
30 AbMat Sit Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS

[B]WOD:[/B]

Grace
30 reps of Clean & Jerks @ 135#

Rx

8:53

[I]This took 13 secs longer than on 3 Nov 10 (@ 65#) and 1:15 longer than 17 Dec 12. I had planned to drop the bar every time like Bob Harper did on a Main site video. There was no way I could keep up with his pace! It took me almost 1 min to do 5 C&J's. If I could've kept that pace, I would've had a PR. :shrug: Oh well!![/I]

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6/13 WOD
A. Rear Foot Elevated Split Squats , 8 reps per leg, 4 sets, rest 60sec b/t legs
25-35-30-35
8 reps per leg times 4 sets is a LOT of work.

+
"Neymar"
AMRAP 15:00
30 Medball V-Twists (L/R = 2)
20 Pistols (alt legs)
10 Renegade Rows
rest 30sec

4 rounds + 30 v-twists + 7 pistols.
Used purple/blue band on pistols, 35# dumbbells on renegade rows. V-Twist sets 1, 2, and 4 straight through; first two sets of Renegade Rows straight through then 5-5, 9-1. Switched legs on pistols on 5's, used band suspended from overhead and worked slowly and deliberately on them.

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/14433945573/[/url]

Claw

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Friday June 13th, 2014

8 days until Oly comp.

Rowed 1k, rigorous mobility work, then Oly practice (snatch).
[url]http://www.coachseye.com/v/JlTM?utm_source=ios&utm_medium=app&utm_content=watch_copy&utm_campaign=shared_email4-1[/url]
Didn't suck as bad tonight.
Got 72kg, spectacular fails at 75kg and 74kg.

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Saturday June 14, 2014

perfect weather (except for the deer flies).

Am thinking about a short triathlon in late August or early September. So, I had to go out and see if I could actually walk 3.1 miles...
[url]http://www.mapmyrun.com/workout/607528251[/url]
Was happy for the negative splits.
Now to see if I can swim 800 yards! (and ride a bicycle 16).
This is what happens when you are tapering for an Oly meet.

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Great work, everyone. Back home after two weeks. One week cycling vacation and then a visit to my son in Stuttgart, Germany. It was a great holiday even with the jet lag I'm having now.

6/14 Bike ride
19.5 miles; 640' of climbing.

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Sunday June 15, 2014

Mobility work

snatch drills with 45#
c&j drills with 45#

10 minutes of death by kb using a light 20# kb

Toes to bar practice, it wasn't pretty, but it's a record 8 in a row.
[url]http://www.coachseye.com/v/Nf5a?utm_...hared_email4-1[/url]

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6/14 Saturday WOD
A. "Green Light/Red Light" partner WOD
Buy in: 2 min wall sit, then
One partner holds while one partner works then switch
Plank/30 walking lunges
Wall sit/20 burpees
Down dog/30 wall balls
Hollow hold/30 med ball V-twists
Squat/20 pushups
Tap out: 2 min wall sit
14:34 working with Sean

+
B. AMRAP 8
10 Kbs (Russian)
20 Sit ups
200M run
4 rounds with 2 pood Kb.

Claw

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Sunday June 15, 2014 PM

Swam 500 yards in 11:12. Probably could have made the 800 for the little triathlon in August.

Now to see whether I can sit on a bike for a few miles (need to get a seat and setup that don't hurt my steel hip...)

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6/16 WOD
A. Clean & Jerk, work up to a tough single in 10:00
155

B. Clean & Jerk, 15 reps for QUALITY at 70% of "A', perfect form, 10:00 cap
Used 115. Thanks Traver for the tip about dropping low. No, lower than that.

+
20-15-10-5
Kettlebell Swings (SFG)
T2B
6:25 with 2 pood

Real emphasis on quality of SFG swings here too. Had a hard time this morning getting the toes up to the bar. We started warm up with Tabata hollow holds and I think I gassed my abs on them.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/14457344443/[/url]

Claw

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Monday June 16, 2014

Oly practice with coach Dan Bell at Rubber City Weightlifting in Akron.

Snatches to 77kg.
C&J to 102kg.
Decided on 67/100 for opening weights.

I am ready for Toronto. Just need to rest and get my game face on.

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great work as usual everybody

good luck with your meet JT

survived the weekend....got all 800 racers back with no major incidents......smoked 110 lbs of ribs, 60 eggs, 20 lbs ground beef, 20 lbs shrimp, 40 lbs potatoes, 5 lbs of bacon....to thank the vollies at the party sunday nite.....

at the gym yesterday

12 x 2 mega bow bar average bands 50% 1 RM to a 16" box squat (part way through coach said to me"weekends catching up to you eh?" that is when i realized i had only 15 hours sleep for 3 days....nowhere near enough...

500m row 1:45

3 rounds

15 cal row
10 20lb wall ball

4:28

9 1/2 hours solid sleep......feel great this morning :pepper: