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Mile @ 7:07

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6/21
wu stretch
3x10 GHD situps
20 GHD back extensions
3x12 reverse hypers @50
3x12 @70
O/H squat
2x5@65
2x10@65
2x10@75

WOD 8:00 AMRAP
20 Snatch @ 75
15 BJ @ 24"
2 rounds 20 snatch 6 BJ
rest 3:00
8:00 EMOM run Suicides

m/56/180

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[B][U]June 22[/U][/B]
Swam at lunch: 5x200M, 8x100M, 4x50M
Elbow tendons, especially the right one were sore today. The left one eventually loosened up during the swim. The right one is still tender. Must have been the 2-fer-1 wall ball shots plus pull-ups from last night. Massage and ice treatment tonight.

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[QUOTE=Deb Borbone;951461]Hi [B]Valarie[/B], nice to have you here :)[/QUOTE]

Thank you Deb.

First .. your WOD is insane!

Next .. though Im still learning to read the 'code' .. I can read it enough to see that it's insane!

:D

[URL="http://www.board.crossfit.com/showthread.php?p=951911#post951911"]My WOD - first Triple Day ..[/URL]

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Dead lift 3 x 5: prior 1 rep PR was 245 lbs. In between each set, did 3 reps of bench *at 205 and 3 reps of military presses at 130 lbs. *

205, 225, 245, 265, 275(1 rep and failed), 275(1 rep and failed), 265. New PR!

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Awesome work Folks!!

[B]WU:[/B]
400m jog
50m
-High knees
-skip for height
-skip for distance
25m Burpee (Yay! Burpees!) broad jumps

Stretching

[B]WOD:[/B]

5RFT:
200m sprint
25 Push Ups
Exactly 2 min rest between rounds

16:51

200m "Jog"

[I]Timed runs are one of my (Many) "goats". the last two rounds I could barely do set of 5 push ups!! The 1st 5 in each round were awful. I was still winded from the runs!![/I]

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William great picture.

Deb, I love reading your thoughts as you do the lifts. Doing that jump under with abandon thing just does not work for me. :(

Today was Wendler bench press: 3X 185,205,230 (7R).
Assist: 3X10 dips.

21-15-9 of Alt. hands KB swings: 35# + pull ups. 4:40.

Finally made the big decision to quit my globo and work out full time at Tribal Fitness. I really enjoy the comradarie when I work out at Tribal. It will be a hugh adjustment to working out so early. Arrive 5:30 AM and do strength work and participate in 6 AM class. I've been a midday kind of guy.

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6.22.11
Wendler 5/3/1 Month 5, Week 3
OHS Day

WARM
OHS 5x45
Stretch

WOD
OHS
5x95
3x110
3x125

CASHOUT/ASSISTIVE
15 Incline Situps w/10 lb ball
15 Back extensions
15 Push Presses @75 lbs

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6/22
WU @75# 5-4-3-2-1
DL
HC
pushpress
backsquat

incline bench 3@135 1@225 1@245 I need to train my back more and not use my arms as much on this move
triple shoulder press 3@135 F@155 1 rep@145
4x10 seated shoulder DB press @ 35 W/ 3 pushup- 2x8@35 last 2 sets
5x3 bent over row @135 5x5 clean power pull @135
25 chinups 10/10/5

10 KB swings @ 53
10 WB @ 20# 10'
10 pullup
sprint(run) 50yard (maybe) then 8 of each and 6, 4,2
8:06

m/56/180

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Pat - Thanks! The picture was pre-Murph! We were all cocky & tryin to be "Gangsta" (I don't do THAT very well!)

Perry - Way to go in those DLs!

[B]WU:
[/B]Not much of one, basically getting set up for the WOD

[B]WOD:
[/B]400m run with 20# wallball over head
15 Weighted Abmat Situps with 45# weight
10 95# OverheadLunges
15 1.5 Pood Deck Squats

8:46

[I]A GOOD 3 min was doing the Deck Squats VERY POORLY!!

[/I]Mile runencouraging the folks who did yesterday's WOD!