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treadmill 10 minutes, leg swings, frankenstein walks, repeated Mobility WOD#35 from yesterday. Some of WOD#36. If you have trouble finding these, go to Crossfit LA. you can find the access there and pick up the feed.

Wave 1, BS: 5X 205,235,265. I've got to work on more mobility to get the depth on the BS. I use a powercage to set the bars and a small box w. plates to set the depth. I just felt tighter today. The work out of the day from the main site was a good supplement for the Wendler.

1 RFT: 10 X 15Reps of 135#DL/Push Ups. 14:57 as rx'd. Last time I did this was in 03/10 and had to scale this for 10X10 and finished in 17+. This is a nice improvement.:pepper::pepper::pepper:

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Thanks [B]Terry[/B], great article!! I worked on this a little after todays wod, I can pretty much press out 95# now, after all the clean practice, thats a positive. I hear you on the soreness, I guess it's age. [B]Claw[/B] isn't that a great site? I do all that stuff - people forget to stretch around their neck and their chests for shoulders; I can ALWAYS find spots in my upper back/shoulder blades with the balls, I have the most trouble releasing my upper traps.
Saw the heat wave on the news... 113°?? Its gotten warmer here, maybe Indian summer, for a week or so it was 46-50 at night...


[B]09.27.2010-Monday[/B]
AM: 30 Burpees w/Vest

PM: warmup - row 500, pushups, squats, chest & shoulder stuff

[B]WOD:[/B]
For time:
50 hand release push-ups
40 toes to bar
30 deadlifts - 135# (85#)
20 burpee bar hops (jump & clap over the barbell)
10 thrusters - 135# (85#)
[B]11:33 w/GHD situps & 95#[/B] Opted for GHD instead of T2B because today is shoulder-y, and I wouldn't be recovered enough for Wed. (6 squat clean, 12 pullup, 24 doubleunder - 8 rounds - ugh). 95# thrusters seemed heavy, worried about Grace in 2 weeks....
Is there a way to T2B without so much shoulder torque?
Clean practice. jerk, PP prax

Oh yeah!!
I played on the rings like a fool. Skin the cat, the upside down thing, upside down pike pullups.
this cat/somersault thing seemed to be a pretty good shoulder stretch!!! :D

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WU 1000m row 4:02
stretch

WOD AMRAP 6:00
5 burpee
10 pushup
5 rounds
rest 2:00
AMRAP 10:00
run 200m
10 box jump @ 24"
5 rounds + 200m

3x10 GHD situps
3x10 reverse hyper

m/55/180 CrossFitChesterton

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Busy day!

[B]WU:[/B]
Dynamic stretches
Front lunges
reverse lunges
Walking across the box, pickup a leg, pull it in, twist the knee out, Quad stretch behind
Inch worms (1 push up)
Spidermans

[B]WOD:[/B]

Back squat 3-3-3-3-3

135-155-175-185-205 (PR!)-225(1)

[I]My left groin started to REALLY hurt! Had an attack of sense & figured it would be better to stop & not get hurt. Gonna hit the mobility WOD![/I]

15 Burpees (Yay! Burpees!)

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WU: 5min single under jump rope (I am a klutz) but striving to improve!
25 sit-up's-hands on chest
25 Air Squats
10 Push-up'-s
10 pull-ups

Strength W/O:…. First Day of 20 rep Squat Challenge! Warm up then do 20 reps @ 80#’s under your 5RM ([B]170#[/B]) My squat is weak so this is a good start for me
We are adding doing the W/O twice a week adding 5# each series for 8 weeks!-looking forward to the reward!
[B]20reps@90#[/B]
REST 10MIN

Todays WOD
Death by Pull-ups--[B]11min=66[/B] :mad:(not happy with it) got to get more flexibility in my back so I can get some more help from the kip!

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Nice PR[B] Bill![/B] 20 Rep Squat challenge..... interesting, Tim!

[B]09.28.2010-Tuesday[/B]


Warmup: Run 400 etc.

WOD:
[B]Athlete's Choice[/B]
3 rounds for time of:
30 sumo deadlift high pulls - 95# (55#)
15 back extensions
400 meter run

Shedkicker:
For time:
21-15-9
kettlebell swings - 32kg (24kg)
handstand push-ups

[B]14:38 regular wod. [/B]another horrible time; :( The runs killed me - I need to run more, been neglecting that in trying to get stronger, and I can do a 8 min/mile pace - but not for long & without getting a stitch. I would have liked to do the shedkicker but those are for, well, the shedkickers (cant modify). I can't do full ROM HSPU - OTOH, I never will if we never get to try them. Need to prax these at home. Decisions, decisions - too many things to work on to be able to fit them all in. And I still want to work up to a 280# deadlift. In the words of Scarlett O'Hara - I'll think about that tomorrow!;)

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9/29 WOD

Press: 3-3-3-3-3

Followed by 1 Round for Time of:
500 M Row
400 M Run
100 Mountain Climbers

Press 75-95-105-110-115. Then, just for fun and because I was feeling strong, I went for my Press Elite Goal of 3/4 bodyweight = 120#. Score! PR! :kicking0:

5:14 on the 1RFT. Curse you Augie, you beat me by 10 seconds! I just can't overcome that 30 second advantage you have on me in the 500m row. OK rest of you CPC'ers, you're now chasing a couple nearly 50 year old guys. Come get us!

The Claw

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Deb,

you and all the others on this board are a great inspiration to me (as I don't have anyone close to my age to work out with--wah-wah! For sure the Squat challenge is going to be a eye opener! It is just what I was looking for to build strength. (one of my major goals for this year is DL-1RM PR (currently 320) and as well upper body strength.

Todays WOD was surely good for that:
WU--5 minutes Jump Rope (didn't trip myself):o
15 Air Squats
stretches--end to end!!-10 min
15 DL-115lb

WOD: 10 rounds for Time
DL-15 reps 135# (did first 4 rounds RX than dropped to 115 to insure good form)
Push-ups 15reps (lift hands at bottom)
Did first 7rnds unbroken then had to drop to sets of 5 to the "bitter end"
DANG THAT WAS MUCH HARDER THAN I EXPECTED:rofl:
[B]Time: 20min[/B]

Cool down: Stretch hammy's, 25 abmat situps-hands behind head, 10 deadhang pull-ups, (start breathing and seeing straight again!!:D

Tomorrow CF Rest day for me (plan on going on a MTB ride at least 10 miles) and running (2) miles

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Nice PR [B]Claw![/B] And thank you [B]Tim.[/B] Just having a lot of stress in general lately...

[B]09.29.2010-Wednesday[/B]
Warmup: Run 400, et al

[B]WOD:[/B]
8 rounds for time of:
6 squat cleans - 135# (85#)
12 pull-ups
24 double unders (sub 100 singles for 24 DU)
[B]220 reps rx[/B] (4 rounds + cleans plus 4 PU) Looking like a bad week all around; I screwed myself today, w/rip paranoia, so much tape...pullups were ones and twos. :mad: Finally ripped it off during round 3 and no problem. I'dve had a few more rounds w/o it cuz I could do 5-6 pullups fine, frustrating! No unbroken doubleunders!! Want to do this one over, b/c it was a fun one!!!

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Good work Claw

WU
3x10 hypers
2x10 GHD back extensions
2x20 GHD situps

Back Squat 6 sets of 6
wu 10 @95# 10 @135#
6x6 all six sets done @ 235#

WOD 20/15/10/5
SDLHP @ 95#
K2E
6:19

m/55/180 CrossFitChesterton