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nice job on the back squats jt

friday at the gym

back squat saftey bar 375
3 x 12 sumo dead lift 225
100 walking lunge w/15 lb dbells
100 red band hamie curls

saturday

500 m row
100 20 kg kb swings
500 m row
8:00

then 8 rounds of dodge ball

took a big hit on the floor in the first round and am still sore this morning but man was it fun :pepper:

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11/30 workout
"360 Power Blast" at Bacara
Three rounds of 4-station circuit training
30 seconds at each station with about 2 minutes rest between rounds.
Movements included ropes, light kettlebell SDHP's, ball slams, TRX pushups.
Got me sweating and my heart rate up, nice.

12/1 workout at SB Athletic Club
Front squat
2-2-2-2-2-2
135-155-175-185*-195(f, 1 only)-195(f, 1 only)
Aimed for and hit depth target on each rep.

* Missed my depth target on second rep so did a third rep. Got a little forward and twisted on way up, leading to a little twinge in my lower back. Decided to skip the planned metcon and spend extra time stretching out instead.

12/2 WOD
A. Box Squat, 31X1, 5-7 reps, 5 sets, rest 2-3min
123-173-193-213-223
All felt good. Odd weight amounts because we used the thin 33# bar.

+
4rds at 85-90% effort:
10 Barbell Push Press (unbroken)
400m Run
rest 2:00
Note: Hold same times.
14:44 @ 95#
Splits were 2:25, 2:14, 2:09, 1:56. All the difference was tied to the runs. Thanks to Francie for raising the bar on my last round.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/11176944616/[/url]

Claw

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last nite

1 rm football bar bench 205

12-12-12 tbar row
45-70-90

3 x 20 side rear delt single red band

100 hollow rocks

watched the sea hawks kick the saints butt.....

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Saturday November 30, 2013

Injured my back.


Tuesday December 3, 2013

Managed to get out of bed and move 20' with the walker.

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[QUOTE]Saturday November 30, 2013

Injured my back.


Tuesday December 3, 2013

Managed to get out of bed and move 20' with the walker.[/QUOTE]

best wishes for a speedy recovery, JT.

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Get well soon JT. Really, a walker?!

12/3 WOD
A. Skill Session: Kipping HSPU
Knocked out about 10 in a row then worked on freestanding handstands.

+
"Private Pyle"
For Time:
600m Row
30 OHS (115/75)
30 Wall Balls (20/14#)
30 Burpees
10:09 @ 95# OHS.

Not really feeling it this morning, and really thought about OHS weight. I loaded 115 but with the small metal 10's and decided to ditch them before starting the 30 OHS. They went OK, although my feet were pretty wide again and even though I concentrated on depth, I'm pretty sure there were more than a handful of "no reps" in there. Baker didn't call me out on any of them, but maybe he has just given up on me. Wall balls in sets of 5. Most of the burpees were step down to the floor, step back up, and jump.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/11193281593/[/url]

P.S. I didn't get the "Private Pyle" reference until I Googled it. I suggest NOT checking out what the Urban Dictionary has to say. That is so, so, so NSFW.

Claw

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hope you were having fun at least when you injured your back jt.

wishing you a speedy recovery

last nite

21-15-9

24" box jump
20 lb dbell bent row
15 lb incline shouler press (left shoulder felt like a ratchet each rep)

6:48

3 rounds

50 face pulls red band
50 pull apts single red band

3 rounds 30 sec ghd plank hold

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JT- Hope you feel better!!

Nice work guys!!
[B]
WU: (After 8 days off!:eek:)[/B]
.33333333mi run
199 SUs
10 leg swings (each leg, both directions)
10 Air Squats
10 Push Ups
10 Pull Ups
10 sit ups
10 27# presses
10 DUs

[B]WOD:[/B]
3 RFT:
500m row
12 Burpees (Yay! Burpees!!)
21 24" Box Jumps

20:33

[I]SERIOUSLY?!?!? I could feel slacking off on this one! The rows, I did in ~ 2min. Buprees (Yay! Burpees!!) and the box Jumps were my goats, had to do them in subsets of 3. five minutes per round seemed doable, but I ended up doing them in under seven.

Hope everyone had a great Thanksgiving![/I]

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12/5 WOD
A. Skill Session: Split Jerk
B. 10:00 to work up to a 1RM Clean & Jerk
155.
I fasted yesterday, which really affected my strength this morning. Missed twice at 165, which I normally hit regularly.

+
7:00 AMRAP
12 Dumbell Snatch (Alt L/R)
12 H.R. Pushups
4 rounds + 12 reps @ 55# dumbell

Combination of the fasting and 55 pound dumbbell gave me one of the slower scores in the class. I intentionally started at about 80% in an effort to maintain consistency throughout. Alternated snatch hands on the 3’s.

Rest 3:00

7:00 AMRAP
12 Knees-to-Elbows
12 Air Squats
7 rounds + 3 reps.

Focused on making solid contact of knees to elbows, so I used the swinging technique that I used on toes to bar. Even then, by the end, contact was sporadic. Surprisingly ended up with one of the higher scores in the class (although I will not discount the possibility of a miscount).

Note: Compare to 7/22/13. (Didn't do it then so no comparator.)

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/11226652065/[/url]

Claw

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Still, a great job Claw!!

[B]WU:[/B]
.33333333 mi run
100 SUs
10 leg swings for each leg on both directions
10 Air squats
11 push ups
10 Pull Ups
5 24" Box Jumps
10 sit ups
10 Burpees (Yay! Burpees!!)
10 DUs

[B]WOD:[/B]
Strict Press: 3x1x1RM

115 (Did 1 @ 135#!!)

Deadlift: 3x3x85% 1RM

315# for 2 sets & 205# for one set.

3 RFT:
20 GHD Sit-Ups
20 Back Extensions

5:04

[I]I was happy that I could do 135# on the Press. The DLs went well for the 1st 2 sets. But, I just couldn't do the last 3, but at least I was able to do 305# for the last 3 reps. The GHD Sit Ups/Back Extensions went fast. I was able to do the 1st round in 1:25 and was able to keep that pace, though My abs felt like they were full of Charley Horses![/I]