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Awesome stuff guys!!

[B]At Box
WU:[/B]
10 walking Hip openners
10 Walking hip closers
10 Walking Lunges

[B]WOD:[/B]
3 RFT:
21 Thrusters 95#/65#
Run 200m
21 Burpees (Yay! Burpees!!)

Scaled to 75# on everyones recommendations.

19:45

[B]Round 2:
at Base Globo:
WU:[/B]

.2222222 mi walk
100 SUs
DU Practice
10 Push Ups
10 Air Squats
3 24" Box Jumps

[B]WOD:[/B]
2X 5 BP @ 135#

Find 1 RM Front squat:
135, 185, 205

[I]Thrusters and Burpees (Yay! Burpees!!) Who could ask for more?! :p Took them in subsets of 5 for the most part. Couldn't run wort a darn. By the end of the 3 rounds I was on the floor!
By the time I got to the 2nd WOD, I was feeling yesterday & this morning!! Got Serious DOMS, but it feels good![/I]

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06.26.13
@the Dam


STAIRS
1x120 walk
1x120 20/10 stair intervals
1x120 run

UPHILL SPRINTS
2x65 yards
1x45 yards

STAIRS
1X120 walk

Re: Over 50 Crossfitters Sign In
 

making a comeback after some injuries. Still seeing chiro intermittently.

Tuesday WOD: 24 minute EMOM: Odd 10 KB swings @ 53#, Even 15 Wallball @ 20 lbs. Scales: 35# kb for 5R and 15# WB for 10.

Thursday WOD: 12 AMRAP: 3R of 155# Clean and Jerk, 10R Handstand Push Ups. Scale: used 3 12"boxes and went off my toes. 6R+1R.

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Pat - Welcome back. I hate the injuries and find they are occurring more frequently than they used to.

6/27
WU:
Row 1000m
High knees
Back mobility
Bench 45 X10/ 90, 110 X5/ 135 X3
Lift:
Bench 155, 180 X3/ 200 X5
Assist:
DB rows 52 X3X10
Bench 115 X3X10
WOD:
35# KB swings 65 reps in 3:00
Was going to do 100 swings but right at 65 reps felt something very unpleasant in my lower back. Quit the swings immediately. Back is now very stiff and mildly painful.
Cash out: Celebrex :(

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Thursday June 27, 2013

goblet squat and kettle bell swing warmup

21-15-9
45# thrusters
burpees

24:42 continuous swimming
front crawl up the pool, breast stroke back

the 21-15-9 was significanty harder than the swimming.
which means either (a) I was dogging it in the pool or (b) thrusters and burpees are really *#$^!ing hard...

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Hey JT

Yep, thrusters and burpees €%^ing stink on ice. But I love them:D:D:D:D



Strength

Heavy Snatch- 5 x 2 @ 80% or AHAP for 2 Reps (+ 1 OH Squat for RX CH)

WOD

For Time:

50-Wall Balls @ 20/14

50-Pull Ups

50- Push Ups (RX CH- Rings- Feet Elevated)

50- Glute Bridge

50- T-2-B

Post WOD- 100 Face Pulls

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06.28.13
Wendler 5/3/1
Month 5, Week 1
Squat Day


WARMUP
OHS w/Oly bar

SQUAT
5x185
5x215
7x245

ACCESSORY
Front Squats w/ Oly bar, hi velocity
Janda Crunches
Box Jumps

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6/28 WOD
A. Power Clean Clusters, 1:1:1, 5 sets, rest as needed with 15:00 time cap
135-145-145-155-165(f 1 only)-165(f 1 only)
Worked on form, Malzone pointed out that I land with my feet too far apart ("Ninja feet"). He suggested setting up a little wider than normal and then not moving feet out any farther. Otherwise, I felt OK with these. Could get 165# up once but not for a second rep, even though I tried twice.

+
5 rounds of:
20 Goblet Squats (AFAP)
10/20/30/40m Shuttle Sprints
rest 3:00
20:31 with 1.5 pood kettlebell

It was the suicide sprint portion of this WOD that was most taxing, even though it also involved 20 fast 53# goblet squats. Was head-to-head with Amy most of the time. She had an astute observation: "Eff-ing suicide sprints!" True that.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9161270906/[/url]

Claw

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Friday June 28, 2013

goblet squat and kbs warmup

snatch
10x65#
10x95# (been a while since I snatched...)

ring dips, black band, 3x10

pullups, 3x10

It was hot, humid, and sultry in the barf barn.

10am tomorrow morning at the Shed o' Pain for box ups, T2B, and maybe something heavy if my back feels good and I feel saucy.

Also, did some analysis of the last three Opens to help design some training plans for people thinking about the 2014 Open.
[url]http://jtkalnaynovels.wordpress.com/2013/06/28/crossfit-open-2014-2/[/url]

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wensday

saw surgeon for the last time. all is good with my shoulder. when i asked her about the 100,000 m. row she said that given the amount of arthritis in them that this was quite possibly the dumbest idea i could consider.:(

so that being nixed and after talking to another xfit buddy we came up with for canadian thanksgiving weekend the 1,000,000 lbs of squating challenge. still have not figured out all the details but something to look forward to :D

5 rounds for time

7 24kg kb goblet squats
14 ring rows (shoulders were a little tweaky by the end)

5:06

hollow rock 5 x RM 12,15,15,12,11

100 toes to wall

thursday off

friday

bench press.....messed around with several of the different bars in the gym

155 1 RM regular bar....shoulder felt fine and could have kept going but played it smart

5 x 20 toe touches

today

3 rounds

400 m run
21 16 kg kb swings
42 squats

11:31