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10/14 WOD

AMRAP 5
5 Deadlifts (185#/135#)
10 Box Jumps (24#/20#)
3 Minutes Rest
AMRAP 5
5 Push Press (95#/65#)
10 Knees to Elbows
2 Minutes Rest
2 Min Max Burpees

5 rounds + 5 deadlifts as Rx'd
5 rounds + 1 push press as Rx'd
25 burpees

Really liked this one. Set out at about 80% max effort and kept it up whole time. Push presses surprisingly easy, K2E's surprisingly slow and tough. Huge class! Fielding had his hands full coaching. Each person required two bars and a bunch of plates, so we went off in heats, women first. Men finally got started about 6:50, meaning we ended about 7:10. I had an 8 am hearing, so I had to race through the shower to meet my client at the hearing. Did not even have any coffee! (Having my first cup now. A lack of coffee is to a hearing what the weight vest is to Murph. :rofl:)

Claw

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very light day for me. Some light dead lifts. Then as part of a WOD for group: 6X5 clean and jerks with pull progressions in between. I work up my sweat so I left for the day.
Went to my sports medicine doc to evaluate one knee. Knee cap tracking issue. Recommended very short range summo type exercise on leg press machine or standing w. heavy band or holding heavy db's or kb's. Short quick break in the knee and then slow up for 5X10 daily for a few weeks. This problem started over four weeks ago when doing back squats and I wasn't warmed up or stretched enough. I am competing tomorrow regardless. I just may have to change my goal due to a light back squat. My goal was to break 1200 lbs across the three lifts. Oh well, we'll see.

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Tuesday through today: Backpacked the Appalachian Trail from Sheffield Mass. to Falls Village Ct. Great foliage. Stomped up and down Mt. Everett, Bear Mt. , Lions Head, and Prospect Mt. Camped out at Gilders Pond, Riga, and Limestone shelters. Great exercise, both physical and mental.

With 50 pound pack, did the equivalent of a zillion squats, lunges, step ups and box jumps. Endurance WOD. :)

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[QUOTE=Jim Cordes;995443]... Did not even have any coffee! (Having my first cup now. A lack of coffee is to a hearing what the weight vest is to Murph. :rofl:)

Claw[/QUOTE]

You mean like not being able to breath & you body moving SO DAMN SLOWWW!!!?? :D

Pat - Best of luck in that meet! Be CAREFUL!!

Perry - I'm SO jealous! Haven't been on the AT in Decades!! A great WOD!

[B]WU:[/B]
40ft
Burpee (Yay! Burpees!) broad jumps
Inch worms (1 Push Up)
PVC pass throughs

[B]WOD:[/B]
4 RFT:
30 Lunges
40 AbMat sit ups
10 24" Box Jumps
10 205# Deadlifts

20:14

[I]Tough WOD. It was kind of made up by adding the BJs & DLs. Felt good that my bar speed during the DLs were good & I tried to keep them at least 5 in a row.
Also did step down from the Box Jumps, which meant I didn't have to reset each time which helped my consistency ALOT!!![/I]

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perry...have not been on the AT in 25 years but the week i did spend on it is firmly anchored in a favorite memories spot in my head. it is on my bucket list to hike the whole thing....

even though we humped upwards of 20,000 feet of drywall today the other 3 guys i was with were fantastic to work with. i have never laughed so much while doing something as physical as today was. it really did not feel like work so it set up a great nite at the box.

lite warm up run and strech

then 21 -95 lb f. squat
21-25 lb dbell bent rows
15-225 dead lift
15-25 lb dbell bent rows
9-135 lb f. squat
9-25 lb dbell bent rows

5:06

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[QUOTE=Perry Dean Freedman;995554]Tuesday through today: Backpacked the Appalachian Trail from Sheffield Mass. to Falls Village Ct. Great foliage. Stomped up and down Mt. Everett, Bear Mt. , Lions Head, and Prospect Mt. Camped out at Gilders Pond, Riga, and Limestone shelters. Great exercise, both physical and mental.

With 50 pound pack, did the equivalent of a zillion squats, lunges, step ups and box jumps. Endurance WOD. :)[/QUOTE]

This is exactly why we do our WOD's!

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For time:
700m Run
50 Toes to bar
700m Run
50 Pistol squats
700m Run

I modified with 700m rows as my calf is bothering me and did a modified pistol squat with my foot wrapped around my ankle, more like a 'grenade' squat. Time of just under 20'.

There is a regional masters competition today. I am going to go out a cheer on my mates from my box. Who knows, if I stay healthy and keep it up I might be there next year. :rofl:

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[B]10_14_11 Friday[/B]
walk 2 miles

[B]10_15_11 Saturday[/B]
warmup

[B]Power Snatch From Hang[/B]
25kg/4
30kg/4
34kg/4
38kg/2 (2)

[B]Snatch[/B]
35kg/2
40kg/2 (4)

[B]Snatch Pull from Hang[/B]
45kg/2 (3)
[B]
Drop Snatch[/B]
30kg/3
35kg/3
40kg/2
[B]
Back Squat[/B]
35kg/3
45kg/2
50kg/2 (4)

Tough one today.
Very tired, adductors/hams are sore as anything since Tues.!! PMS week, everything's magnified and/or the programming is diff. I should have soaked & stretched or contrast showered last nite.
A guy I met at that meet sent me video of my lifts, all except the first snatch (which was probably my best one, rather have that missing, learn more from crappy lifts). Very happy, I learned a lot from them. Noticed I've been backsliding into arm pulling, that's why my hips aren't thru b/c Im half pulling w/arms and not extending. I bent my arms in my snatch miss! (arms bend power ends) and then I arm pulled it!! lol. My coach would've redlighted it. Weird thing I realized, I FEEL when I mess something up now, then I hesitate thru the whole rest of the lift, should pbly just dump from now on. I struggled today w/ misses in the snatch today, readjusting to having loose arms and leg pull. Last couple sets at 90# snatch was back to feeling the bar go up w/little effort - need to get some consistency. And too docile.

Vids, laugh yourselves silly (HOPING next year I'll laugh at these - all WFS)
2nd attempt, 44kg (Ive snatched this in my sleep, critical mistake here, bent my arms no leg pull, and slow as hell, still 2 whites)
[url]http://youtu.be/7Wl86rnXnkY[/url]

3rd attempt, 46kg (clarked this one, my coach said pull the hell out of it, and well, I did :'(
[url]http://www.youtube.com/watch?v=HnifkxVVVoA[/url]

Clean & Jerk (these are all light weights to PC for me)
Opener 50kg
[url]http://www.youtube.com/watch?v=hrdLabRpDjk[/url]

2nd attempt 54kg
[url]http://www.youtube.com/watch?v=1OTXBJazyUc[/url]

3rd attempt 58kg (dunno why I pressed it out, shoulda dumped!)
[url]http://www.youtube.com/watch?v=UX-gAS0tkoU[/url]

and oh yeah, I was shaking I was so nervous at that meet! LOL
I have to post the vid of the award, what the hell I look like a giant there!! Im even taller than Pete :(

Not one other lady was in their 50s. They were all 25, I think one was 42.

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Calves and quads so engorged from 4 days of climbing and hiking, made working out today very hard.

Guys: I greatly recommend hitting the trail for a few days with a heavy pack. Besides thickening up your body and pushing your pain threshold, it puts every day life in perspective. A bed is a luxury. A coffee maker is a luxury. You get the point.

5 rounds: 5 reps of dead lifts @ 235; 5 reps of presses @ 125; 20 double unders.

Finished with 10 reps dead lifts @ 185 and 12 presses at 95.

Core routine.

Maintenance: 4 sets of scapulae raises @ 20 lbs for shoulders; 4 sets of dumbbell wrist curls @ 40 lbs for elbow tendinitis.

I expect tomorrow, I will feel back to normal.

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Deb - You're a rockstar!! Those were great videos!

[B]WOD:[/B]
3RFT:
50m swim
25 Push Ups

5:54

[I]5 seconds clipped from Monday! I'll take it! :D[/I]