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TUESDAY– JULY 23, 2013

WOD #1

6 rounds for time: 10:13

Deadlifts x 5 @ 315

Box Jumps x 10 @ 24

Rest 3 Minutes

WOD #2

8 min AMRAP. 5 rounds plus 3 snatches

One Arm KB Snatch x 10 @ 70

100 Meter Sprint

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7/23 Endurance WOD
Warm up jog to Mesa Lane Stairs
6 reps Mesa Lane Stairs (220 stairs, 150' climb)
Warm up jog back to car.

7/24 WOD
"Steak and Potatoes"
21-15-9
Front Squats (135/95)
Pullups

5:52 @ 95#.
Was on the fence about coming in this morning, tried a couple practice reps at 135# and decided to scale way back. (Still conflicted on this, but I think it was mostly about ego and doing the Performance WOD's as Rx'd, so I think I made the correct decision even if did not include choosing the wrench). Sets of 21 and 9 front squats straight through, broke 15 half way through. Pull ups went poorly, sets of not more than 5.

Claw

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Seems like I am always learning something about myself or crossfit the longer that I am in it. Went yesterday and my groin felt like it would tear apart---perhaps because I hadn't worked out or stretched in 3 days. So I came to the conclusion that I'd better stretch on days I do not go to Tribal.

Got up around 5 AM today and decided that it was just as easy to go to Tribal at 6AM and stretch. Which is what I did. I did the WOD, but with scales and lighter weights and feel good right now. I joked with the coach that I came for the stretching and had not committed, in my own head, to work out beyond that!

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Happy birthday, JT. Sorry I missed this yesterday.

7/23 Functional fitness.
Spent about 4 hours cutting burned trees, then stacking the logs for haul away at the home of a friend who lost his home in the Black forest fire. June has been a tough month in Colorado the last two years.

7/24
WU:
Row 1000m; 50 single unders; shoulder press 45, 65, 75 X10/ 90 X3
Lift:
Shoulder press 100, 115, 130 X5
Assist:
Pull-ups 7, 7, 7
Press 75 X3X10
Cash out:
100 single unders; Burgner warm-up; Deadlift 45# X10; Hang power snatch 20# X5; Snatch 20# X5

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great work as ususal everybody.

nice sounding bike ride alden. and yup fire season sucks....we are in a total no fire ban now. 29 days without rain and they figure at least a couple of more weeks. there have been rumblings already (super early this year) of a total forest closure.

tuesday started with 40m weighted lunges and ended less than 1/2 way through with me being dizzy and almost puking. went home and slept for 10 hours

last nite

5 rounds 2min. Band Belt Walk (with average green band) legs are fried this morning
1min. Rest

T Bar Row: 8-8-8

55-85-115

Single Arm Delt Raise: 6x20/s whooo hooo used a 3 lb dbell
*no rest

Hollow Rock: 4xmax hold

:34, :42, :48, :56

talked to my coach last nite about competeing in next weeks loggers sports and the decision was made that give my various ailments that this year might be a good year to take a year off of competing. kinda bumed but know it is for the best

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7/25 Endurance WOD
Shoreline Park 400 meter repeats (slight incine), with return cool down jog. (All links WFS)

Warm up run (3/4 mile): [url]http://connect.garmin.com/activity/348196285[/url]
1. 1:34 [url]http://connect.garmin.com/activity/348196294[/url]
2. 1:38 [url]http://connect.garmin.com/activity/348196307[/url]
3. & 4. (forgot to turn Garmin off for return) [url]http://connect.garmin.com/activity/348196312[/url]
5. 1:37 [url]http://connect.garmin.com/activity/348196320[/url]
6. 1:40 [url]http://connect.garmin.com/activity/348196329[/url]
7. 1:36 (but I turned Garmin on about 3 secs into run) [url]http://connect.garmin.com/activity/348196335[/url]
8. 1:41 [url]http://connect.garmin.com/activity/348196335[/url]
Cool down [url]http://connect.garmin.com/activity/348196350[/url]

I knew the first 1:34 would be unsustainable, but I was otherwise pleased to be within 3 seconds for each split.

Claw

P.S. Post WOD bowling with Jane at Zodos, followed by lunch at Freebirds and then a nap.

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07.23.13
Wendler 5/3/1
Month 6/Week 1
Bench Press Day

WARMUP
Pushups
PVC Rollovers

BENCH PRESS
5x155
5x175
7x200

ACCESSORY
Dips
French Curls
Bicycles


07.25.13
Wendler 5/3/1
Month 6/Week 1
Squat Day


WARMUP
OHS w/Oly Bar

SQUAT
5x185
5x215
7x245

ACCESSORY
Weighted crunches
Janda Crunches
@the Dam
Stairs
1x120 (walk)
1x120 (jog)
Uphill Sprints
2x75 yards

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WEDNESDAY– JULY 24, 2013

Strength

Floor Press- 6 x 6 Progressive Load- Last Set @ 275

WOD

1 RFT:

KB Farmers Walk Around Building 70s

**Every Drop of KB’s KB’s = 10 T2B**. 30 TTB

Rest 3 Minutes Then

10 Minute AMRAP: Three rounds

Sleds @ 70/45 x 50 Meters Each

- Forward Walk

- Backward Walk

- Rowing

- Pushing






THURSDAY– JULY 25, 2013

Strength

Snatch- Position #1- 2 Reps Every 30 Secs x 6 @ 65%

WOD

12 Minute AMRAP

HSPU x 10

OH Squats x 12 @ 135/95

V-Ups x 14

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Great Work Guys!!

[B]23 July
WU:[/B]
.5 mi run
30 SUs
10 Push Ups
10 Squats
10 Leg Kicks
10 Plyo Push Ups

[B]WOD:[/B]
Squat 10×3 @ 85%

Rest 2 min between each set

235# [I](1st one @255#)[/I]

WOD:
3 RFT:
50 KBS (24/16)
100 DU

Subbed 3/1 SUs
17:48.9

[I]Sort of a Swinging Annie without the situps. The KBS, I did in subsets of 10. What a WOD!![/I]

[B]24 July:[/B]

Did a [URL="http://www.mapmyfitness.com/workout/337127609"]Bike ride[/URL] to the Vandalia Rec Center for my wife's deep water class. Took us ~40 min out & 37 back. Longest bike ride for me in decades! :D

[B]25 July
WU[/B]
.41 mi [URL="http://www.mapmyfitness.com/workout/337668593"]run[/URL] [I]TOO NICE to stay inside![/I]
100 SUs
10 push ups
10 squats
10 DUs [I]1 at a time after 3 SUs, BUT I kept making them![/I]
10 Pull Ups
10 45# Presses

[B]WOD:[/B]
High Bar Back Squat 7×5 @ 75%

205#

3RFT

7 Strict Press
14 Hang Power Cleans
21 Lateral Burpees (Yay! Burpees!!)
65#

13:34

[I]My right knee was sore. waned to do 225#, but was only ableto get 205# The metcon was tough. Had dreams of 115# & tried 95#, which was tough. Scaled down & tried to go as fast as I could.[/I]

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William^^^^

Sounds like your last couple of days were a crusher! Awesome stuff.... I hate lateral burpees, sends my knee into an uproar! ( old age lol)

My snatches yesterday were absolutely pathetic, my coach had an almost disgusted look on his face.... I will get them if it kills me!!! Problem is with shoulder mobility, my chest and front delts/ lats are unproportionately overdeveloped and I just can't lock my arms back far enough so I'm doing tons of stretching and mobility work

Made me set a new goal: by 7/2014 ( one year from now) I will:

Correctly snatch my body weight
Correctly preform 10 OHS @ 75% body weight
Get over my fear of breaking my neck and correctly preform 10 HSPU
STRING 5 25' rope climbs together
String 30 DU together

I will do this or die trying!!!! So in posting it to make it official!!!!:kicking0::evilsmile