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Wednesday March 13, 2013

warmup:
5-10-15 x 3 of
strict pullups
HR pushups
kbs

strength:
5-5-5-5-5 deadlifts
135-185-235-285-335

metcon: AMRAP 15 minutes
3 x thruster complex (squat clean thruster, hang clean thruster, back rack thruster)
5 x ring dips
5 x box jumps (12, 18, 24, 24, 12)
5 rounds plus 3 thrusters

Note to self:
CrossFit on the day after a couple beers is much harder than CrossFit than on days after no beers...

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Cliff, if you have a video version of the workout, I'd like to see it! Just could not visualize all the gear and the weights!

Bench day. 5 days after tear a pec and getting some chiro. treatment.

Negative Bench: lower for count of 5. 3X95, 3X135
Bent rows: 5X10X95
Dips w. assist of heavy band
Overhead presses: 5X10X95
BP: 3X10X90 with chains.

Lots of stretching before, after, and in between.

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helen...that sounds like a nasty wod. esp. after having to wade into damn to get said ewe.

pat....fortunatly for all no video exists nor with any luck will it ever exist...at least if i have any say in the matter:D

tonite

4 x 40 45 lb on the sled - pull

forwards-backwards-L sidestep-R sidestep

then

standing on a purple band then around neck good mornings 100 unbroken

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Awesome work guys!!

[B]Still at the base Globo:
WU:[/B]
.55555558mi run
100 SUs
DU attempts
10 Push Ups
10 Squats

5 Box Jumps on the Biggest Box in the Globo!!:pepper: Fist time in over two years I was able to do it!! It was awesome!!

[B]WOD:[/B]
Skill Work:

Clean and Jerk

then,

3 min AMRAP:

10 no push up burpee box jumps 20″

10 power clean and jerk 95/65 [I]Did 95#[/I]

Rest 3 min

3 min AMRAP:

10 deadlift 185/115 [I]Did 185#[/I]

10 burpee lateral hop over bar

Rest 3 min

3 min AMRAP:

15 power clean 135/75 [I]Did 135#[/I]

15 box jumps 20″



Score = Total of all three AMRAPs

65

[I]This went pretty well, especially on the DL's & the Power Cleans.[/I]

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Thursday March 14, 2013

Rest Day

very easy lower back, hip, ankle, calf, and shoulder mobility work.

mental programming for 13.2

[url]http://jtkalnaynovels.wordpress.com/2013/03/14/dear-crossfit-13-2-keep-moving-and-dont-rupture-your-achilles/[/url]

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3.14.13
Wendler 5/3/1
Month 1, Week 2
Bench Press Day

WARMUP
20 pushups
20 PVC rollovers

BP
3x160
3x180
5x200

ACCESSORY
Tabata Planks, alternating 1 arm, 1 leg off the floor

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Thursday March 14, 2013

Got in a couple of hours volunteer coaching this afternoon. Very rewarding to see a woman go from zero dubs to ten dubs. Which reminds me... Jeff? Are you speeding up your hands???

Did I mention I will be stepping up and stepping down in 13.2?

[url]http://jtkalnaynovels.wordpress.com/2013/03/14/dear-crossfit-how-im-going-to-step-up-and-step-down-during-13-2/[/url]

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JT - Word!! As someone who's torn an Achilles Tendon (albeit the "right" way (Parallel to the leg!) :D) being careful is the way to go!

[B]Still at the base Globo:
WU:[/B]

.555556mi run
100 SUs
2 rounds:
10 push ups
10 air squats

[B]WOD:[/B]
Find 3 rep OHS:

135#

then
3RFT:
12 OHS @ 100#
6 TTB
12 DB Thrusters (30#)
6 Chin Ups

11:21

[I]Tried 145# & 155#, but could not get low enough. Got to stay TIGHT! The metcon was 5 rounds, but my knees were killing me through the squats and thrusters and my elbow was hurting with the chip ups. :mad: Took discretion being the better form of valor & ended it before getting hurt any more.[/I]

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Games 13.2
186

( aimed for 150+ ) very pleased.
stuck to my plan and got a better score than i had thought.

H

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3/15 WOD

Open WOD 13.2
10 minute AMRAP of:
5 Shoulder to overhead, 115/75 lbs
10 Deadlift, 115/75 lbs
15 Box jump, 24/20 inch

201 reps.
All sets straight through, step up/step down. Honestly do not think I could have gone any faster. I will bank this one, no redoes for me on it.

Claw