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SQUATS: 3-3-3-3-3: 205; 215; 225; 235; 245 (2 REPS AND FAILED). Felt myself going too far forward on last rep so backed off.

Worked on dead lift form: 4 sets of 10 @ 185. Will not go heavy on dead lifts until my form is perfect as keep hurting myself on these. Not today though.

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[B]12-8[/B]
3x5 Dead-lift
175-185-190-195(x)-195(x)

Boo on that because I've done 2x205 7 times in a wod. :D

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Michelle - Been there done that!!:D Still, not bad lifts!

Perry - Form is king! Especially with Dead Lifts! Good Job on the squats! Where they Back Squats?

Cliff - Wow on those Hi Pin Front squats!! I'm jealous. Nice job on that Timed WOD also!!

[B]WU:[/B]
800m run

[B]Skill:[/B]
2 rounds of 5 Reps:
95# Front Squats
95# Back Squats

[B]WOD:[/B]
Tabata This:
Tabata Row (For Calories) [I](57 total, 7 least amount)[/I]
Tabata Squats [I](16)[/I]
Tabata Pull-Ups [I](6)[/I]
Tabata Push-Ups [I](6)[/I]
Tabata Sit-Ups [I](10)[/I]

Total (Least Amount) 44, (Total ~370 & change)
[I]
The first time I did Tabata This, my least rep score was 56 but that was with jumping Push Ups! This time, I did it Rx! so i consider that a victory. :)

We got a surprise during the Skill section. My buddy who had the Diverticulitis showed up!! He's still in recovery & coming up to see us was a WOD in it self, but, considering what he's been through, he looks REALLY GOOD! If he hadn't been CrossFitting... I shutter to think where he'd be. His goal is to be back working out after the New Year!! That was cool!! :D[/I]

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Wednesday:
5 rft

400m run
10 bur pee box jumps
10 SDLHP 110
10 thrusters 110

Scale:250m run
Step upon box

20:30


Today

100 bur pees
Scale:50
10:25.

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[QUOTE=William Hoogsteden;1012245]Perry - Form is king! Especially with Dead Lifts!
[/I][/QUOTE]

Perry I learned something yesterday and I've been doing CF for a year and a half. I tend to keep my arse too high so yesterday the trainer really worked on my form. All this time I have not been activating my lats during my dead-lift. The simple act of getting my butt down and then activating my lats completely took all pressure off of my lower back.

I decided right then and there that I would lower my weights on dead-lift until I have re-trained my muscle memory to activate the lats first. Love this stuff.

[B]12-9[/B]
5 rounds for time: 17:17
20 DU attempts
20 Back Ext 26#kb
20 Abmat butterfly sit-ups

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Michelle: I'm having a hard time trying to picture your too high arse. Please post photos. These would be used purely in the interests of perfecting cross fit form, of course.

But seriously, I'm being given all kinds of conflicting advise. 'Your butt should be lower than your hips"; and raise your butt to keep tension on your hamstrings"; or, " A dead lift isnt a squat" (whatever that means!)

I had PRed at 275 but kept hurting myself. I'm going to keep working at around 185lbs, experimenting with different forms until it just starts to feel good and no pressure on my back. I'm sure it will click soon.

Today: Core routine; flat, incline and decline bench workout; 4 mile run (28 min. 35 secs.). Really concentrating on trying to relax my breathing on the runs to get comfortable sustaining a faster pace. Some days, like today, it works.

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12/9 WOD

Drop in at Crossfit Invictus
Warm Up
Three sets of:
Bench Press x 6-8 reps @ 135#
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps
Rest 3 minutes.

Then, against a 4-minute running clock, with 4-minutes rest between sets, complete three sets of the following for max reps of pull-ups:

Row 500 Meters
Kettlebell Swings x 30 reps
Pull-Ups x Max Reps

12/12/13
First round of k-bell swings was overhead (American style), but they swing Russian style (to eyes) which I prefer. It was cool to drop in and be recognized by Michelle and CJ.

Claw

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[QUOTE=Michelle Simpson;1012399]Perry I learned something yesterday and I've been doing CF for a year and a half. I tend to keep my arse too high so yesterday the trainer really worked on my form. All this time I have not been activating my lats during my dead-lift. The simple act of getting my butt down and then activating my lats completely took all pressure off of my lower back.

I decided right then and there that I would lower my weights on dead-lift until I have re-trained my muscle memory to activate the lats first. Love this stuff.[/QUOTE]

AGREED! Butt position is CRITICAL with the Dead Lift! And getting your lats involved helps. Surprisingly, if your form is correct, lifting 300+ lbs on a Dead lift puts little strain on your back.

[QUOTE=Michelle Simpson;1012399][B]12-9[/B]
5 rounds for time: 17:17
20 DU attempts
20 Back Ext 26#kb
20 Abmat butterfly sit-ups[/QUOTE]

Were those back extensions holding the kb?

Good Job on that WOD!

Pat- Yay! Burpees! :D

Claw- Isn't great to be an internet celebrity!! :D I'm with you on preferring the "Russian" Style KBS!

[B]WU:[/B] 500m Row, 10 Knees-to-Elbows, 20 Push-Ups, 10 Pull-Ups, 20 Push-Ups, 500m Row


Skill: OHS – 75# OHS[I] 10 reps focusing on form[/I], 95# OHS [I]5 reps working on form[/I]

[B]WOD:[/B]

35# Dumbbell Push Press
53# Kettlebell Swing
24″ Box Jump Hip Extension
10-9-8-7-6-5-4-3-2-1 reps For Time

17:28

[I]Slowest in the group, BUT they're ALL younger than me! (By Decades!!)

Box Jumps were the bottle neck. I stepped down, slower than jumping down, but faster than jumping down & resetting & jumping up again. Of course this has been a GREAT week, set 3 PRs, so I'll take it!! [/I]

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wow once again great work these last couple of days everybody.

thursday..open gym..5 rounds 400 m run 10 pull ups (used the fat blue band..first time of doing pullups in almost a year. no shoulder pain) 16 kg kb squats.

last nite

a new twist on bear complex

5 rounds...7 set per round

which consitsted of axel bar dead lift-hi pin squat-dbell bench-low pin zerker squat-dbell bench

deads 112-142-162-182-202
squats 112-112-142-162-182
dbell bench 20-25-30-55-40

last nite was one of the few times i thought i would not make the last couple of reps on the squats. this one hurt but in a good way.:pepper:

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cruel way to start a 7 a.m. saturday class

50 ring row
100 25 lb dbell bench press
5 k.m. run

41:29

it was dark and -6 celcius just for added excitment. so glad i wore shorts to class this morning