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bike to gym 8 miles

WU 2x20 GHD situps

2 man team WOD
my work
50 20# wallball shot
run 800m
70 pushup
run 800m
35 ring dip
run 800m
40 pullup
run 800m
60 35# KB swings
run 800m
37:48

bike home 8 mile

m/55/178 CrossFitChesterton

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08.07.10:

5k pose run
28:00

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here I am in chilly Flagstaff, 65 degrees. It was around 100 in the valley this morning. Even got some rain!

Today at Crossfit class we did:
1) for max wt: 5 X5 of 5 shoulder press and combined with 5 push press.
Progression of 95, 135, 140, 145, 150 (f after 4 presses).

2) Tabata push ups: 10 reps lowest reps per round

3) Tabata plank: failed 7th round, held on for final round. These were done either arms out in push up position or on elbows.

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Geez, where's all the action on this thread?! Hope you guys had a busy weekend!

08.08.10:
Rest Day, just did a few laps in the pool

08.09.10:
Month 6, Week 1, Wendler 5/3/1, OHS Day

WARMUP:
OHS
5x55
5x65
3x80
Stretch
15 PVC Rollovers

STRENGTH:
OHS
5x85
5x105 (wasn't until I finished the set that I realized I'd loaded a 25 and a 5 on each side, instead of a 25 and 2.5, which I think might have affected me on my next set)
6x115 (did 2, failed on the third— lost control of the weight coming back up, then quickly picked the bar up and banged out 3 more)

CASH-OUT:
20 k-bell swings (53 lb., immediately following last OHS set)

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Taking a rest day today. Worked out friday, saturday, and yesterday.

Took Mobility cert. yesterday. Parts of my back are still sore from the use of that little "therapy" ball. I am looking forward to seeing the daily mobility drill that are proposed for the main site. Besides knowing his material extremely well, Kelly Starrett is very entertaining. I also got to make some good acquaintances from here in the valley.

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I spent the weekend in an Olympic lifting seminar (with Charles Staley). It was so much fun. :D Fixed my OHS. I really hadn't had much experience with Snatch and Jerk, but now I do. And my clean is much improved.

This morning: yoga. I am zonked. :smiley_ev

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8-9-10

CFWU

Press
45x5x3
75x5x2
115x3x2
135x3x2
145x1
Pushpress 155x5

10 RFT
10 x back extensions
10 x burpees
17:29

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[B]JSR is back!!!

JJ[/B] Seems like that 5/3/1 is working for you. How long you going to do it? Do you just keep going??


[B]08.08.2010- Sunday REST DAY


08.09.2010-Monday
[/B]AM: 30 Burpees 15# Vest

PM: Warmup Row 500 (1:54), 10 ea. step & stretch step & pull ham kick lunge & twist floor sweepers, shoulder mobility & passthrus, pec stretch & stretch
[B]
WOD:[/B]
Complete as many rounds as possible in 15:00 of:
15 sumo deadlift high pulls - 95# (65#)
20 single arm kettlebell swings (total swings) - 24kg (16kg)\
30 push-ups - hands release at the bottom of each push-up
[B]4 Rounds plus 13 SDHP Rx[/B] OMG the pushups!!!! My back was swaying on the last set, not happy about that.

[B]Strength: 3/3/3/3/3 Pushpress[/B]
3x45#
3x95#
3x95#
3x100#
2x105# (failed 3rd rep)
3x105#

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8/8
Sprint training
5X60 Yards
6X50
7X40
8X30

8/9
WU
30 Jumping Jack
30 Passovers 10 ea Left Right Front
10 Pushup
20 Jumping Jack
2X20 GHD Back Extensions
2X20 GHD Situps

Clean & Jerk 6@135#

Hang Clean High Pulls
6@135
2X6@115

Front Squat
3@115
3@135
3@145
3@155
3@160

WOD Tabata 8 Rounds
24" Box Jump
Situps
Pushups

m/55/178 CrossFitChesterton

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Awesome work guys! Spent the last weekend taking my 3 youngest to Kings Island (where I attempted to do L sits ,ala Steve's old avatar, while waiting for rides until the kids got embarrassed :D) and pulling off a surprise birthday party for my wife (can't believe some of the stories she bought to get her there! ;) She had NO clue!!)

[B]WU:[/B]

800m run

2x10
push ups
pull ups

[B]WOD:[/B]

20 155# Back Squats [I](The[/I]re was [I]NO way I was going to do 225 or 185 20 times. I could feel my left groin pulling HARD while trying those loads!)[/I]
40 Toes to Bars
60 2 pood Kettle bell swings [I](Russian)

[/I]10:24

[I]This was about a minute slower than a month ago, BUT the weights were heavier, so I don't feel that bad.[/I]