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8/1 WOD

For time:
10 Rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
1 Mile Run
10 Rounds of Cindy

34:11.
Pleased with ROM on pull ups.

Claw

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Easy 30 minutes on elliptical, some core work and lots of stretching. Back loosening up a bit, but will have to do light workouts for hopefully a short while. Very frustrating.

On the bright side- my elbows, shoulders, calfs and hamstrings have a chance to fully heal. :ranting2:

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what a way to end a long weekend

griff

800 m run
400 m run backwards
800 m run
400 m run backwards

15:12 knocked 5:33 off of my time from just over 11 months ago :pepper:

then within 15 minutes of finishing above run a 5 rep max back squat

250 lbs a PR for 5 rep back squat. :pepper:

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8/2 WOD

Bench Press:
Find your 1 Rep Max
175#. 10# off PR. Took two efforts but got it up. Very hard after doing 200 push ups in yesterday's WOD.

Followed by 1 Round for Time:
1,000 M Row
200 M Walking Lunge
11:01. Did 1K row in less than 4 mins. Last of my heat to finish row, but blazed through the walking lunges. See my picture on FB proving my knees kissed the pavement.

Off to Denmark and Norway for two weeks, hope to pop into a couple CF gyms while there.

Claw

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[QUOTE=Cliff Miller;969075]what a way to end a long weekend

griff

800 m run
400 m run backwards
800 m run
400 m run backwards

15:12 knocked 5:33 off of my time from just over 11 months ago :pepper:

then within 15 minutes of finishing above run a 5 rep max back squat

250 lbs a PR for 5 rep back squat. :pepper:[/QUOTE]

5:33 off Griff AND a PR back squat. Oorah!

The Over 50 CrossFitters are my role models. :pepper:

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[B]8_2_11 Tuesday
[/B]
76kg today. 2500 cals the last few days.
PMS week. When you're young its a blip on the radar, when you're older, kicks the crap out of you w/fatigue, and just more things ache. I always have one GREAT day the day before I start that I feel like Im 20 can lift the world! Today wasn't that day. Supposed to start my cycle Saturday, could be a long PMS or early start; seems like my troubles tonite could be that and combination of getting used to the slightly diff technique.

Coach is back. Pleasantly surprised at my zippy new snatch!! Made some remarks about how I was throwing the bar. Said my cleans were the best I've done. [B]Ecstatic over that [/B]so much easier, all b/c that slightly different pull. I shocked myself how the bar flew. Wheels fell off the bus during the heaviest lifts, which are easily in my range; just not getting the bar that close - not sure of the reason though, heavier, or w/snatch I was rushing thru b/c I couldn't wait to do it again.

Warmup
[B]
Snatch[/B]
25kg/2
30kg/2
35kg (5)
40kg (3)
43kg (2) (had the first one but didnt stick the catch. then chasing the bar out front - he said I dont trust myself I dunno, kinda lost confidence here. Coach said COG - with a too narrow landing Im tipping. Disappointed but happy about the flying bar.)
40kg (2)

[B]Clean & Jerk[/B]
30kg/1+1
35kg/1+1
40kg/1+1
45kg/1+1 (2) all good up to here using the slightly diff. pull
50kg/1+1 (5 times; no jerk 1st & 2nd, missed clean the third - too narrow a landing - here is where the wheels fell off; having the same jerk problem like a timing issue that I had oh a month or so ago. None of this is heavy for me, just not the best nite. Last time I cleaned 55 landed funny couldnt get out of the hole, tonite I was figuring on making that lift easy, never got there. And then coach decided to try to teach me backsquatting. Got hollered at for listening to someone else tell me about squatting Thursday :(.

[B]
Backsquat[/B]
45kg/5
50kg/3 (3)
45kg/3 (4)
he was trying to get me to use the bounce. Told me he went to worlds in 99 or whatever, 50 platforms tons of lifters lot of guys he said saw squatting impressive amounts of weight but he knew they weren't going anywhere. Said its more about the technique than just having a heavy backsquat.

Then when I got home I realized in trying to do good by offering unsolicited help in my field, I unintentionally really hurt someone's feelings - damn, shoulda kept my thoughts to myself. No good deed goes unpunished I guess. Still a downer.

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maybe there is something to this "diet and exercise" being related. :) 2 1/2 weeks into this zone/paleo thing and have been strict zone/paleo since last thursday (execpt for a couple beer saturday)

even though i could barley walk when i woke up this morning and was feeling the effects of yesterday's wod for the better part of the day i went to class tonite anyways.

hi pin zerker squat 1-1-1

275-295-305 (PR)

that is 2 pr's in 2 days and i am feeling better-more alert all day, sleeping through the nite, more energy and in touch with my surroundings-than i think i ever have.

this ride is already a fun one and i am going to ride it to the end to see how far it takes me. :broc:

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8/1
Box squat 135 185 225 255 F@275
3x12 walking lunge @95
3x10 good mornings @95
weighted AB mat situps3 x 20 @20#
seated shoulder press 3x10 @ 95


WOD 10 pullup weighted
15 KB R
8 pullup weighted
15 KB L
and so on down to Two pullups
8/2
WOD 10 Front squat @95
10 pushjerk @95
run to Indians ST 10 push up run back to gym
10 front squat
10 pushjerk
run next block to Morgan 10 push up run back to gym
and so on for two more rounds each time running one block further

Cliff like your results on the Paleo

m/56/180

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Jealous of all the great workouts I'm reading here. Note to self: be smart and follow the below advice (talking to myself on line. Very strange):

Back healing nicely. If I had never hurt my back in the past, I would jump right back in, but with injury comes wisdom. Will continue elliptical and stretching today. Tomorrow will do moderate amounts of pull ups and push ups. If continue feeling better, will do some classic weight workouts and light runs or swims through weekend. Plan: next week I'm back ( I hope).

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[QUOTE=Perry Dean Freedman;969820] (talking to myself on line. Very strange):

[/QUOTE]

this is why I have a log and a fb page. ;)