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Went to Tribal three times this week. This self imposed resolution to either go and work out OR stay home and warm up and stretch has provided an interesting motivational platform. Two mornings this week, I was just up early enough and figured I'd go and work out cause I was up already.

Today's WOD: 3 RFT
155 # front squat for 7 R
53# KB for 21 R
50 Double Unders (scale 3:1)
12: 37.

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Michael, Thanks! My knees were SORE from the Bike ride and the squats. You were right about the Lateral Burpees (Yay! Burpees!!) Those are Awesome goals! You will be amazed at what you will achieve!

Pat, Nice WOD!!

[B]WU:[/B]
[URL="http://www.mapmyfitness.com/routes/view/190763746"]Accelerator Runway Run[/URL]
.2222222mi walk
100 SU
10 Push Ups
10 Leg swings
10 Air Squats
10 Tuck Jumps
10 GHD Sit Ups
8 GHD Extensions
10 45# Presses

[B]WOD:[/B]
2013 Masters Deadlift & Box Jumps
21-15-9
225# DeadLifts
24" Box Jumps

12:48

[I]Thought Deadlifts would be a good way to end the week. I also kind of wanted to see how I stand with respect to the guys in my age bracket. WOW! The DLs were tough! Tried to do them in subsets of 5, but ended doing 3 or 4 in a row. I could feel them when starting the box Jumps! Did several 2 to step ups to get me going. I would have been 21st out of all the Masters in my age bracket!! :rofl: Most of them did it in less than 5 min! I've got aways to go! :D[/I]

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FRIDAY– JULY 26, 2013

WOD

100 Meter Sprints x 18 Rest 1:1 Between

Start Every Sprint Lying On Belly

Finisher: Any Sit Ups x 100



SATURDAY– JULY 27, 2013

Strength

Squats- 6 sets working up to 3 x 2 @ 85%. 375

WOD’s

“Elizabeth”. 11:19

21-15-9

Cleans @ 135 ( full front squat)

Ring Dips



Some days you eat the bear, other days the bear eats you!

As crappy as I did on Thursday, I tore today up.... Able to string cleans 11/6/4.... 11/4... 9. Able to string all ring dips together and went deep..... Mmmmm bear tacos tonight. Lol

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great work guys. like i ever expect to read anything less :D

friday nite

1 RM mid grip football bar bench press 180...still going up which is a good thing

3 rounds for time

10 elevated bar push up
20 ring rows

2:08

3 rounds

30 tri ext 15lb dbell
50 single red band pull aparts

put 5 pork butts on the smoker

saturday

4 rounds for time

10 155lb saftey bar squats
20 20kg russian kb swings

5:15

standing abs green band mid bar 150 unbroken

put on 8 chickens on the smoker for a wedding we catered.

after seeing a group of people at the wedding pretty close to our age and the general shape of most of them (round) i told my wife when we got home that i am so thankful for having found crossfit because it has allowed us to be in good enough shape to do what we do and not pay the price over the following couple of days due to aches and pains.

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7/28 WOD
Pier to Peak training run. Old Mission to Flores Flats. 6.9 miles, 2,556' elevation gain. 1:22.

Garmin (WFS): [url]http://connect.garmin.com/activity/349854276[/url]

Claw

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07.27.13
Wendler 5/3/1
Month 6/Week 2
Shoulder Press Day

WARMUP
Behind Neck and Shoulder Presses w/Oly Bar
Rollovers

SHOULDER PRESS
3x95
3x110
6x125 (F-7)

ACCESSORY
Bicycles
Overhead Walks
2x70 w/35 lb. K-bells


07.29.13
Wendler 5/3/1
Month 6/Week 2
Dead Lift Day


WARMUP
K-bell swings 53 lb.

DL
3x235
3x275
5x305

ACCESSORY
Horizontal Rows
Back Extensions
Extreme incline situps
Hammer Curls

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***** new PR****:pepper::pepper::pepper:

MONDAY July 29

Strength

15 Minutes To Find 1 Heavy Strict Press. ***215***. I wish I would have not jumped to 225 ( no rep... Got it up but coach called me on not being strict and proper form, lockout) I had 220 in me for sure but out of time.

WOD
12 Minute AMRAP: 4 rounds + shuttle

60 Yard Shuttle Sprint

Pull Ups x 25

Push Ups x 25 hand release

Post WOD

Lateral raises 2x15
Face pulls 50

Hey Cliff:

I here you.... Me and my wife( she does not crossfit but does Pilates and hot yoga , cycles six days a week) often see people who are 10 years younger than us..... And they look 20 years older!!! And act it. As for me, I am so thankful to have found crossfit and the amazing box I'm in!!!!!

I got to get me a good smoker!!!

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Nice lift Michael. What is your total?

After warm up, stretching, and strength on floor press: WOD

5X
1 HSPU
1Strict Pull up
3HSPU
3 Strict Pull up
5 HSPU
5 Strict Pull ups
9:59


Forearm is starting to recover.

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7/29 WOD
A. 3 Position Power Clean, 5 sets, rest as needed with 12min cap (ground, knees, high hang)
125-145(f high hang)-135-135-135

B. EMOTM, 10:00
odd- 5 Push Press
even- 5 Bent Over Barbell Row
Used 115# for both, challenging on push presses, easy on barbell row.

C. EMOTM, 10:00
odd- 8 Kettlebell Swings
even- 8 burpees
1.5 pood until I saw Ralph and MikeMac using 2 pood, then 2 pood.

With all the Endurance Training lately, I have barely touched iron. Nice to get back in the gym and throw some weight around. Strength down a little. On PC progression thought I loaded 135 on second set, was surprised to fail high hang clean, then realized I loaded 145 on by mistake. Decided to stick with 135 to complete the movements. Using 115# on push presses gave me a chance to work on legit push presses (i.e. not pseudo jerks). Glad I went up to 2 pood on Kb swings after first round.

Claw

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@ Pat Q

I haven't done any 1 rep max for quite a while. Should be coming up in the next few weeks. I pulled 505 on DL eight weeks ago but that was after a very long hiatus and I've been hitting it hard and heavy ever since, so I'm sure it's up a bit.... My squat is in the 405-415 range if my knees aren't aching... So my three lift combo is 1125 or more on a good day.