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Still working to get under the bar and using it to push down on most OLY lifts.

Simple day:

Crossfit total
BS: 385
SP: 205
DL: 475

Total: 1065.

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11/17 Saturday WOD
2,000 squat
750 wallballs
10K row
21:54.

Did I mention this was a Team WOD? :) (teams of 10). Funnest part was all the wheeling and dealing to get the fast team score. I don't think anybody did exactly 75 wall balls, 200 squats, and 1,000 meter row each. I did about 450 squats and traded away some of my rows. Augie did like 4,000 M of rowing. JJ and Sarah helped BWood (1-8/9) with her wall balls. Fun!

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8197809487/[/url]

1/19 WOD
Power Clean
2x EMOTM- 10min
Heavy, but fast and technically sound
115#.
Took until about the 5th or 6th minute to get them really dialed in, but it felt great when they were! Thought about doing 135# but I decided -- uncharacteristically for me -- to sacrifice weight for the sake of good form. Good call by me.

Dynamic Bench Press
5-5-5-5-5
(speed sets, no rest between reps)
2:00 rest
125-135-145-145-145
These felt good, last reps on last last sets slowed a little, but all in all good. My weight has creeped up to a little north of 155 since last weekend and I am feeling the strength really come back. I think this is my sweet-spot, weight wise.

Erin "Trouble" Maker did her first bench presses this morning, ever! Another angel in heaven gains his wings.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8199389029/[/url]

Claw

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@Pat, those are some HUGE numbers.
Worked hard on getting under the bar yesterday.
Foot quickness and hand quickness drills helped.

Monday November 19, 2012

Strenth:
Back squats and weighted pullups.

Metcon:
21-15-9
HSPU (3 ab mats {which is down from four...})
WBS, 25#
T2B

While embracing the suck during the round of 15, this thought came to mind. It was something Tim and I discussed yesterday.
[url]http://jtkalnaynovels.wordpress.com/...r-gets-easier/[/url]

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[QUOTE=JT Kalnay;1108302]Are you working on split snatches and split jerks?
I find it's a lot faster and that I can get under the bar a lot better.

[/QUOTE]

JT - I do split jerks but have not tried the split snatches. That seems even harder than getting my feet in place on a regular snatch. I'll have to give it a try.

Pat - Those are BIG numbers. Nice lifts!

Claw - The workouts at your gym always sound like lots of fun.

11/19
Warmup: Row 800m; shoulder and t-spine mobility; deadlift 45, 115, 140, 170X5
Lift: Deadlift 210X5/ 240X3/ 270X6
Assist: T2B X3X10; 65# good mornings X3X10
Cash out: 1 mile dog walk and then sightseeing. I have family in town. :)

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Pat - Awesome CrossFit Total!!

Alden - Still feel you pain - and JT is right about the splits for the Oly lifts. Bergener say they're the best for us "Old Folks"!

Claw - Awesome WODs there! Agreed with what Alden says!!

JB - That's a couple of days work!! Yay! Burpees!! :D Way to go!

[B]WU:[/B]
100m run
then keep running with variations on theme, i.e., run backwards, karaokes, high knees, butt kickers, walking lunges, and sumo squats

Mobility work

[B]WOD:[/B]

15 minutes to establish a 1RM 3 Position Clean (ground, hang, hi-hang) & Jerk.

Did 115#, but the issue was popping my hip. Easy on the light weights but started forgetting it. This was readily apparent in the hang & hi-hang.

Then

Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg (each arm) [I]Subbed 35# Dumb Bells.[/I]
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kgI]Subbed 35# Dumb Bells.[/I]
Run 400m
9 C2B Pullups
6 KB Thrusters I]Subbed 35# Dumb Bells.[/I]

13:28

[I]One of the slower guys. Kind of wished I did these Rx, but didn't feel comfortable on the practice @ 1.5 Pood. Not a bad WOD![/I]

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11/19 Great work Pat
push press 1@135 155 175 185
close grip bench press 8-6-4-2-2-2-2 @ 185
10 pushup @ 10-15-25-35-45-35-25-15-10#
3x6 weighted pullups @ 25#

WOD
10-1
1-10
DL @225
push press @ 95
9:34

m/58/180

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11/20
Warmup: Row 800m; shoulder mobility; but kicks; high knees; press 45, 55, 70, 85X5
Lift: Press 105X5/ 115X3/ 130X7
Assist: Pull-ups 11, 10, 7, 5; Press 70# X3X10
Skills: Clean & Jerk 3-3-3-3-3 65-75-85-95-105

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11/20 WOD

4 Rounds for Reps:
1 Min at each station:
Sledge Hammer Strikes (alt L/R)
Row (cal)
Competition Pushups
PVC Sit ups (feet anchored allowed)
Wall Climbs
1 Min rest between rounds

93-95-97-95 = 380

Slow is steady, steady is fast. I tried to maintain steady movement throughout each of the one- minute intervals without gassing myself on any particular movement. The sledgehammers got more efficient, particularly from my left side. I kept extending the intervals between switches until finally I was striking 10 times left, 10 right. I kept a running count throughout each five minutes, so I don’t have precise numbers for the movements, but the sledgehammers strikes were in the low 30s, rows were 11 calories per interval except the first one, and push-ups and situps combined were another 45 or 50 or so, because I usually started the wall climbs at about 90. Wall climbs were expensive, somewhere around 5 per minute.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8202788727/[/url]

Claw

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Tuesday November 20, 2012

Warmup:
Barbell Complex

Strength:
15 minutes to find 1RM of Shanker Complex (without releasing the bar: 3 hang clean pulls, 1 hang clean, 2 split jerks)
205#

Metcon:
21-15-9
115# squat clean thrusters
ring dips

Only made it through the round of 15 in the allotted 17:30...

However, I was extremely pleased with how I was receiving the squat clean on the rack and low. Would have liked to try to some heavier squat cleans, but I was completely wrecked by the WOD.

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JB - Nice work on that 10 to 1 & 1 to 10!!

Alden - Nice WOD

Claw - Awesome work on that WOD. Great thoughts on consistency. Sometimes, that can make the difference!

JT - Great Job on that Complex! Been doing a lot of those lately and they are tough!!

[B]WU:[/B]
400 m run
100 SUs
DU practice
10 push ups
15 Air Squats
10 24" Box Jumps

[B]WOD:[/B]
7X2 Hi-hang Cleans + Push Jerk
45#-95#-115#(f)-105#-115#-110#(1)-95#

Then

Alternating Tabata:
Dips
Sit Ups

171 reps
[I]Most of them were sit ups. The last rounds, I had to force 5 or so Dip reps.[/I]