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Saturday March 14, 2015

Stretching and mobility,
Snatch practice
10 for 10 at 95#
5 for 5 at 115#
5 for 5 at 125#

Watched Tim bust out 314.99999 reps on 15.3

Later, did presses in the barn

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Sunday March 15, 2015

Constantly Varied, all in one day...

TGUs, GHDs, goblet squat holds, OHS holds, fingerboard holds.
A tiny little bit of bouldering.
Muscle up progressions (ring pullups, ring dips)
Pistol progressions (one foot fall downs, ring up/downs)

15 rounds of death by kettlebell.

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Great stuff, Guys! Always an inspiration to read your posts.

3/14 Bike trainer 30:00

3/15 Row 4km easy

Took a couple of days off. No skiing and immobilized the right shoulder. That was a good plan. The shoulder responded well to the rest and seems to be improving very slowly. I got through the row with no pain and not a lot of post workout stiffness. Ortho appointment next week to determine what I did and to ask what exercises are ok and what should be avoided to ensure best outcome.

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3/15 WOD
CFO 15.3 (Second try)
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

5 reps!
Hit first three muscle ups without a miss, then a couple misses, then no. 4, then probably 20+ misses before number 5! Lots of support in the gym for me, that made it awesome!

Claw

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@Claw, nice job on the MUs!

Monday March 16, 2015

Walked .85 of a mile downhill to Ctown CrossFit.
Did C&J practice until I dislocated the baby finger on my right hand.
Sat down. Felt sorry for myself for a wile.
Reduced the dislocation on my own b/c it was too gruesome for any onlookers to touch. Sat around feeling silly and stupid for a while.
Walked .85 of a mile uphill home.

Might be time for a new hobby....

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Awesome stuff guys!!
[B]WU:[/B]
.5 mile run
100+ SUs
SU/DU practice
2 min on the Jacobs Ladder
10 Leg swings, each leg, both directions
10 Air Squats
15 sec fingertip hold
10 Push ups
13 Dead Bugs
10 Hollow Rocks
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
5-5-3-3-3-1-1-1-1-1 Push Press
45#-65#-95#-115#-135#-145#-155#-165#-175#(f)

[I]This was a mod of the main site WOD. It went easy up until 175#. Kinda of wish I went with the Push Jerk.[/I]

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jim way to give it the old college try....nice to have a great gym around you eh?

jt....you can not find a new hobby....you don't know where this one is going to take you yet

this past weekend.....did the xfit powerlifiting cert....great way to spend a weekend....there were 4 others from our gym that took it as well and after chatting yesterday we all agreed that it was great to know we are on the right track with our coach :pepper:

last nite

mega bow squat 1rm 345

mega bow squat 5 @ 239, 5 @ 275

ghd dead lift football bar 8-8-8 110-120-130

dimmel deads 2 x 20 135lbs

ghd 1/2 sit ups 12-12-12 15-20-25

windshield wipers 3 x 30

keep up the great work guys

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Tuesday March 17, 2015

Walked two miles. Did the second mile bouncing a basketball in my left hand. This was very challenging.

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last nite

single leg single k/b deadlifts 3 x 15 16 kg kb

single leg hip bridge 3 x 20

for reps

1 min 24"bx jp
1 min lateral wall ball 20lb ball
1 min 250 lb sumo dl
1 min toes to wall
4 min cal row

128 reps

6 x 30 sec plank w/1 min rest between

went to flyers canuck hockey game w/buddy from the gym....great game, super expensive beer, forgot just how much fun going into the big city to play actually was......will have to go down more often at night

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3/18 WOD
A. 100 Sit Ups For Time
3:47. I am not a fast sitter-upper.

B. 8 Rounds For Time
100 M Run
12 T2B's
6 Push Ups
3 SFG Snatches (1.5/1)
15:50.
T2B's were the bottleneck. Did sets of 6 for the most part, then last couple of rounds 6-3-3. After the 100 sit ups for time, these were really challenging. ALJ on ROM I'm afraid.
Tore a callus on last set of T2B's so I repeated my left hand on last set of snatches.

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/16669748619/[/url]

Claw