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[B]10_24_11 Monday[/B]
2 mile walk
foam roll, trigger point balls & stretch later
Been sick since Friday, just back on solid foods today. Ugh.

[B]10_25_11[/B]
Contrast shower this am and stretch.

Still congested, cough and tired but feeling much better. Big session today, and Ill be without Nick. We'll see. Son picked Mom + Groom wedding song (actually been planned for years, perfect for him/us.):
[url]http://www.youtube.com/watch?v=ZCcIljrvsZA&feature=fvst[/url]


[QUOTE]Cool song. Now who is getting married?

I love the snatch form above the knees. I an so much better and faster there then from the floor. [/QUOTE]
My son is getting married, in December. Its perfect, he told me years ago he just wants a decent job, a wife, a small house some kids and a truck. Hahaha. He's a redneck! I taught him those values, and in the song; wondering if that was wise w/current events :confused: Then again we live in US where the basis for action (legislation included) is anyone's guess but usually selfishness and cheating is ok; seems to me the first question of all politicians would be, do you want Equality? [B]OR[/B] Freedom (we ain't got either now and we ALL know there's no fair). This is one thing I always liked about Crossfit, they expect you to have a work ethic and be accountable and HONORABLE, counting your reps etc. At the Shed, anyway.WL and other sports et al as well. I see kids come in the FDU gym supposed to do this that, coach not there to hold them accountable? Frack it, I'll skip that. Shame. Soapbox away and moving on!!

I like the hang as well. From the hang is easier, because I dont have to get into a hang, I'm already there.

[B]10_25_11 Tuesday[/B]
Ok, this was more feeling lousy than feeling angry.
Coughed, cleared my throat the whole evening. Lost 1.7 kg over the weekend...not surprised couldn't keep water down. justin held up crossed fingers and said I should go home, haha, but I stuck it out.
Up all last night coughing!! I hate coughs!

Warmup

[B]Powersnatch + OHS[/B]
25kg/3+1
32kg/3+1
37kg/3+1 (3) (I missed the first ohs, no idea why, form gets worse by 3rd)
[B]Snatch[/B]
35kg/2
38kg/2
42kg/2 (2)
missed two, no leg pull zing ?? knees not back, shorting 2nd pull so dropped back and worked up...Chris was having snatch troubles w/100+ next to me so not lonely and in GREAT company (HIS zing makes HIS bar fly WAY high; I wanna snatch like chris!!).
35kg zing
38kg (2) zing
40kg (2) zing & left it at that.

[B]Snatch Pull[/B]
47kg/3
52kg/2 (3)
[B]
Back Squat[/B]
40kg/3
50kg/2
55kg/2
63kg - ok, not feeling it in legs, low but I wanted to be low as 55
63kg - lower, all soft & dump
60kg (6) And, I tried two of these way way low, soft & dump
it was supposed to be 57/2, then 63/2 3 sets. I did 55 for 2, mistake b/c easy and 6 singles at 60. Not happy w/form, I do notice the other guys when its heavy for them dont go all the way down - I let the blue plates freak me out.
[B]Push Press from Shoulders[/B]
35kg/3 (4)

Coachless. Said he would help w/my squats, but what could he have done really? This microcycle ramped up yet again, none of this was really heavy. Need to feel better and be more aggressive. My legs dont feel those heavier squats at all!!

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Yesterday: Ran/walked/hiked up The Major Welch Trail at Bear Mountain. About 35 min.

Today:

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

55 minutes. Wasnt feeling that well when I started this (still getting over some kind of bug) but did the first 5 rounds in under 20 minutes. Slowed up big time after that. Believe it or not, the HSPUS was the rest portion of the workout. Not happy with my time. Oh well. Completely spent!

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Tom - Yeah Paleo ball with 14# are brutal, can't imagine 30#!

Perry - Way to go with that WOD!! Don't be discouraged, DLs & Pull ups are brutal!! I figure as long as you keep moving, you did better than anyone who didn't. :D

[B]WU:[/B]

10-8-6-4-2

Wall Climbs
Wall Ball shots
Pull Ups [I]After [B]YESTERDAY[/B] (150 Pull Ups!)?!?!!?!:yikes:[/I]

[B]WOD:[/B]

4RFT:
800m run
25:20 with 2 min rest between rounds. [I]Not bad, but timed runs aren't my forte these days![/I]

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cold wet day here. snow line came way down throughout the day to about 2000 feet. tomorrow is susposed to be clear and sunny so the mountains will be amazing.

tonite

3x5 weighted good mornings

110-120-130

then

3x20 back extensions in the roman chair

then "helen"

3 rounds

400 m run
21 35 lb kb swing
12 ring rows

9:04

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[QUOTE=William Hoogsteden;999237]

Perry - Way to go with that WOD!! Don't be discouraged, DLs & Pull ups are brutal!! I figure as long as you keep moving, you did better than anyone who didn't.

Bill: thanks for the encouragement. Will try this one again.

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10/27 WOD

AMRAP 30 Min:
400 M Run
30 Dumbell Lunges
20 Overhead Squats (95#/65#)
10 Turkish Get Ups

3 rounds plus part of 400 M run. OK, I was convinced by the recent posts regarding Rx and decided to go lighter on the OHS (75# instead of 95#) (*Gasp*) so I could get @$$ to medball every single rep. And I did. Used 2 x 25# dumbbell for lunges and 1 pood kettlebell for TGU's.

Claw

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My own WOD:

3 rounds: flat bench press and OHS: bench 185 x 8; OHS: 95x10, 105x10, 115 x8

3 rounds: Incline bench and front squats: bench 155x10; front squats: 135x10, 145x 10, 155x8

3 rounds: decline bench and back squats: bench: 155x10; squats: 185x10, 205x10, 215x8

Core routine.

Could hardly bench today. Shoulders sore and tight from yesterday's WOD.

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[QUOTE=Jim Cordes;999547]... OK, I was convinced by the recent posts regarding Rx and decided to go lighter on the OHS (75# instead of 95#) (*Gasp*) so I could get @$$ to medball every single rep. And I did...Claw[/QUOTE]
Agreed!! Sometimes I think "Choosing the Wrench" means getting the form correct before trying to blast it out with heavier weights!! (Doesn't mean I gonna give up trying to move those 2 Pood babies!! :D)

[B]WU:[/B]
300m run
B-Ball court width-
High Knees
Butt kickers
Frankenstein Walks
Front-Back-Front Walks
Spiderman Crawl

10 Push Ups raising one arm up after each one.

18 Squat Holds
15 Arm Overhead Squats

[B]WOD:[/B]
5 RFT:
3 75# Snatches
15 75# OHS
400m

22:36
[I]Was the 1st done on the Snatches/OHS in the 1st round. I started running & my quads were ALREADY sore!! So, it was dig in & git'r'done! Kept focusing on beating what I thought was a 22:06 time on the board with 75#. Finished it & saw the time was actually 23:06, so I felt pretty good!! :D[/I]

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[B]10_27_11 Thursday[/B]
No coach

warmup

[B]GPP[/B]
Row 500
5 rds.
Side Lunge w/weight
wood chops
russian twists

[B]Power Snatch from Hang Below Knee[/B]
30kg/4
34kg/4
39kg/2 (3)
I lost my zing, 3rd 4th snatch session w/no coach.
So Dan G was next to me, doing the same thing - watched and did what he did. He did 2 plus an OHS, and I just followed him and imitated. Whatever was wrong, I fixed it. Zing is back.
30kg/2 (3)
32kg/2 (3)
35kg/2 (2)
MUCH much better.

[B]Snatch Liftoff[/B]
42kg/4
47kg/3 (2)
52kg/2 (2)
57kg/2 (2)
[B]
Good Morning[/B]
30kg/4 (3)

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open gym nite.

5000 m row 20:06 really ****ed at my self for not breaking 20 minutes. next time for sure.

did knock off 1:11 from my last pr however:pepper: