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Strength work: Bench Press: 3X185,3X210,3X235 (4R) w. two bands added for resistance. 1X275. This week I am trying my starting weights for a powerlifting comp. weekend after next.

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Scale: 85# bar. Completed the 9 round +12 thrusters, 9 pull ups.

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The Claw is back
Good work Pat

4/28
close grip bench
3@135
3@185
F@225

Tri Ext
4x10@35
3x10 green band

Weighted pullup
3@35 3@45 3@55 3@60 2@70

bent over row5x10 @75

WOD 8:00 AMRAP
3 H/C Pushjerk @ 145
5 Burpee

5 rounds 3 H/C Pushjerk

m/56/180

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[QUOTE=William Hoogsteden;930502]Great work everyone!!

Wilfredo - Pat & Tim have told you more wisdom on dealing with injuries than my poor words. Keep plugging & be smart and you'll be amazed at how you'll progress!

Deb- what can I say? I understand your frustration with the snatch!! For me, It's like trying to walk & chew gum at the same time. Congrats on the PR. Sorry the next work out wasn't what you wanted.

[B]WU:[/B]

400m run (100 regular, 100 backwards, 100 sideways (right lead), 100 sideways left lead)

45# snatch practice

[B]WOD:[/B]
1-1-1-1-1-1-1-1 Snatch

85#-95# (PR!)-95#-115#-115#(f)-95#-105#-110#

[I]Felt the lower weights were easier. The 115# was sloppy. Had to muscle it up. Went down to 95 to work on form. When I focused on opening the hip, it was [B]a lot[/B] easier!![/I][/QUOTE]


Thanks for the advice. My mind forgets that the body is no longer 25, but it's learning quickly. Impressive work on your end though. Just got a ladder to work on my quick footwork. That might stabilize the ankle more as well. Not that difficult and it's actually quite a lot of fun.

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4/26

Cindy

Warm Up;

200 mt Row
Walking Lunges
Toe Raises
Heel raises
Leg swings

5x5 Pull Ups (assisted, green band)
10x5 Push Ups
25x5 Air Squats

400 meter run

Not dying = priceless.

4/27

30 GHC Abs
25-30 back extentions
Weighted butterflied Wall balls

8 rounds in 19.38

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Amazing Pat! Good luck on the comp this weekend.

[QUOTE=Pat Quigley;930986]Strength work: Bench Press: 3X185,3X210,3X235 (4R) w. two bands added for resistance. 1X275. This week I am trying my starting weights for a powerlifting comp. weekend after next.

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Scale: 85# bar. Completed the 9 round +12 thrusters, 9 pull ups.[/QUOTE]

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4/28 WOD

800 M run for time: 3:01. First 400M 90 seconds, second took 91 seconds. I'm pleased.

Hang Power Clean Ladder With a Partner (95#/65#)
With a partner perform 1 hang power clean in the first minute, rest for the remainder of the minute.
Perform 2 hang power cleans in minute two, continue resting.
Perform 3 hang power cleans in minute three, start to sense a pattern.
Each pair is responsible for the number of required HPC’s. So if on minute 20, you can only do 2, your partner can do the other 18.

Paired with Mike Mac. 16 rounds as Rx'd. We gamed this poorly. We alternated minutes, and I crashed on my round of 17. Too late I backed away from the bar for Mike to get the last couple. Other team of Jeff and Danette gamed it properly, each doing half the requisite number of HPC's each minute. They go to something like 26, awesome effort!

Claw

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04.28.11

Little MetCon day

10:00 on stairmaster
Tabata 8x :20/:10 on elliptical

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[B]4_28_11 Thursday[/B]
warmup

[B]
Snatch + OHS[/B]
25kg/2+1
28kg/2+1
33kg/2+1
36kg (5)

[B]Power Jerk From Shoulders[/B]
30kg/2
35kg/2
40kg/2
45kg (2)
50kg (2)
53kg

[B]Power Clean (box) & Jerk[/B]
30kg/2+2
35kg/2+2
40kg/2+2 (3)

[B]Backsquat[/B]
40kg/5
47kg/5
51kg/5
55kg/5

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1,000 m run. legs felt sore still from tuesdays abuse.

zerker squats 1-1-1

255-275-295 (pr by 5 lbs)

20 minutes streching

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Cliff, helluva Zercher squat! Your upper body must have recovered somewhat.

[B][U]April 28[/U][/B]
[U]Weights Day[/U]
10 minutes of jump rope practice
10 minutes of stretching and mobility work
Power Cleans: 5x105#, 5x120#, 12x135#
Deadlifts: 10x135#, 5x205#, 5x235#, 5x270# (Could have done 10+, but haven't DL'd in a while and didn't want to hurt my back before the upcoming half-marathon. Just played with the weight a bit)
Bench Press: 10x135#, 5x170#, 5x205#, 8x225#
3 times through the following: 10 ring pull-ups/10 ring dips (Worked on full range of motion without kipping. Mostly broken once per set.)
Stretched