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Monday February 3, 2014

Some mobility work
[url]http://board.crossfit.com/attachment.php?attachmentid=13165&d=1391474719[/url]

and a nice walk.
[url]http://www.mapmyrun.com/view_workout?w=476787821[/url]

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[B]22 Jan:[/B]
10 min Est 1RM Clean and Jerk

5 sets of Complex:
1 Power Clean
2 Front Squats
1 Jerk

80% of Est. weight

170 (135, 1555, 165, 170)
Did 140# for the complex, it took me 3:23.

[B]23 Jan:[/B]

Buy-In
1000m Row

-then-
21-15-9
Kettlebell Swings (70, 53#)
Burpees

Did Russian Swing @ 2 Pood,
12:10
Yay! Burpees!!

[B]27 Jan:[/B]

Ran ~600m
50 70# Push Presses
25 70# SDHP
~15 min

[B]28 Jan:[/B]
10 – 1
Ring Pushups
Wallballs (20, 14#)

Subbed 20# DB Thrusters
and HR Push Ups
7:10
[I]with sore shoulders afterward![/I]

[B]29 Jan:[/B]
3RFT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155, 105#)

Did 115#

[B]3 Feb:[/B]
21-15-9
HSPU
Chest to Bar Pull-ups

*400m run after each round.

14:48

:shrug:

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Tuesday February 4, 2014

One hour of voodoo floss and rubber band based mobility at CrossFit San Francisco. It was really really really {infinity} really painful.:crybaby0::crybaby0: Words came out of my mouth that just should not be spoken in public. An E6 a half a mile a way over at the Presidio blushed during one of my outbursts...

One hour of Oly lifting.

Hit a PR 135# OHS during warmups. (I don't OHS, except, apparently, when the CF SF people are watching)

Hit a PR 155# lunge with each leg. (this surprised me a lot)

Hit a PR snatch. (this didn't surprise me b/c I've been working this hard at CF 1513 and Columbus Weightlifting North). Still, it was fun to do with the CFSF people watching and the cameras running.

Like many people have said, "if you want JT to perform, make sure he knows the cameras are on..."

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Tuesday February 4, 2014 (Update)

Every cell in my body that is capable of reporting pain is reporting excrutiating pain.

I hurt as bad as I have ever hurt in my entire life.

Worse than after my parachute accident.

Worse than after the bear attack.

Worse than after hip replacement.

Worse than after Ironman.

Apparently an hour of voodoo floss and rubber band mobility is painful.

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JT - LUCKY!!! That is so cool!!

[B]4 Feb:
WU:[/B]
0.4166666666666667 mi. run
100+ SUs
10 Leg swings (each leg, both directions)
10 Air squats
10 Push Ups
10 Burpees (Yay! Burpees!)
10 Pull Ups
10 27# Presses
10 Dislocates
10 DUs (with 2-3 SUs in between)

[B]WOD:[/B]
7min AMRAP:
Wall Balls (20, 14#)
EMOM 5 Deadlifts (225, 155#)

*Workout starts with wall balls.
**At the one minute mark complete 5 deadlifts.
***Score is total wallballs

Subbed 20# DB Thrusters

51

[I]Got 30 done the 1st min, then the DLs took everything out of me!! I wasn't able to do 5 in a row..:shrug: My legs were SO sore!![/I]

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have been working out regularly 4 X per week. Missed posts.

Today was: Warm up, mobility.
strength: Front squat: 5-3-1, 135, 185,205

WOD: Grace: 8:40. (25 reps at 7 minutes).

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Missed yesterday. My son (13 yrs old) is recovering from seizures at Children's Hospital in Pittsburgh. Many tests run. All test results are good. He has a Mitochondrial disorder and though he hasn't had had seizures since his first year, this is most likely the cause. We're still here, but he is resting comfortably and my wife and I got to use the hospital fitness center for a much needed break. The 9 min Rx workout worked well.

WU -crossfit official WU. No sit ups

WOD RX as posted on line.
Burpies 41 2 min
Sit ups 55 2 min
Reverse burpies 21 2 min
Burpies 19 1 min
Sit ups 23 1 min
Reverse burpies 9 1 min

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[QUOTE]Worse than after my parachute accident.

Worse than after the bear attack.

Worse than after hip replacement.

Worse than after Ironman.[/QUOTE]
tough to kill! :yikes: grats on the snatch et al PR. Mine is in the tank right now. As much as I got made fun of, I miss my coach, could straighten it right out.

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Thursday February 6, 2014

Yesterday and today I just did some gentle walking near breath-taking scenery. I like how in both of the walk profiles the elevation gets to -1 foot!
(Yes I was actually very close to the Pacific)

Am going to lift heavy Saturday and Sunday.

Wednesday short walk:
[url]http://www.mapmyrun.com/view_workout?w=478306431[/url]

Thursday longer walk:
[url]http://www.mapmyrun.com/view_workout?w=478810869[/url]

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Friday February 7, 2014

Travel Day
Coast (west) to coast (east) to coast (north) travel promoting The Pattern 2.0.08 (which was released Saturday February 8, 2014).

Saturday February 8, 2014
Training For Peru (43:48 total time)
100 single under buy-in
7 rounds of:
50 box up and overs (20" box)
5 deadlifts, 225#
10 double under buy-out

Want to get to where I can do 20 rounds of this in around 2 hours while wearing a 10# pack.