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[B]4_18_11 MONDAY[/B]
Rush 2112 was playing during this workout, Hahaha...
Repeat of 3/28, object was to get me tired first, kind of in a rush b/c coach had to leave early and needed to see my snatch.

Warmup

[B]Sn Press+OHS[/B]
15kg 3+6 (4)
25kg 3+3

[B]OHS[/B]
28kg/4 (2)
31kg/4
31kg/2
35kg/2 (3)
38kg (2)
41kg (2) had a miss here playing around at the bottom.

[B]BSquat[/B]
41kg/5
50kg/5
55kg/2 (2)

[B]Snatch[/B]
25kg/4 (4) these were actually ok. Legs burning but they were ok.

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Mobility for hips, quads, hammies.

Strength: Back squat: 5X235,270,305(7R)

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Post time to comments.

completed 2R in 14:00. Ran out of time. Jogged 3 lengths of work out wooden floor for 100m run.

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Pat - Great job on Lynne! & loved that you beat some of the youngsters on the tire flips!!

Wilfredo - I've learned CrossFit is a great leveler. Sooner or later there are WODs that blast you! It'll give you the toughness to finish that 4 Miler!!

Tim - Love that 400m walking lunges. Did that back in Sept & I was the 3rd one completing it! The next day, the WOD had 50 18" jumps that KILLED me!!
I was the last one done, But I got 'em!!

John B - So cool that you were able to increase the number of reps in the 2nd Open WOD 11.4!!

Cliff - Way to Rock it!!

[B]WU:[/B]
3 rounds

10 24" box jumps
10 jumping lunges
10 stink bugs
10 45# Good Mornings

[B]WOD:
[/B]1 mile run
100 sit ups
100 back extensions
1 mile run

30:15

[I]Brutal, especially the last mile.[/I] [I]The sit ups/back extensions could be broken up any way you felt.
I did 50 situps/25 [/I][I]back extensions[/I][I]/25 sit ups/50 [/I][I]back extensions[/I][I]/12 situps/15 [/I][I]back extensions/13 sit ups/10 [/I][I]back extensions. These got my back so tight, that it really took it out of the last mile!
Thank God for hot & cold showers!! ;)
[/I]

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perhaps i should have thought about today yesterday prior to having so many laughs with my wife.

tonite

8x2 back squat 185 with green bands. almost did not get them all done.

then 1 km run (more like a waddle) on the trails beind the gym with the dog.

keep up the great work everybody.

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4/18 Tax Day
Power clean 2@135 2@165 2@185

3x8 Good mornings @ 115

Reverse hypers 3x16 @59 3x16@70

2x10 windshieldwipers

WOD EMOM 15:00
3 back squat @ 135
3 bupree pullup

I worked at cleaning up my OHS and it did help a little, I need all the reps I can get after The DU mess in the first WOD,
Has anyone taken a look at Terry Dickman's Crossfit EXCEL web site for masters he has put together a pretty cool page for masters

m/56/180

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[B]Deb nice work as always![/B]

[B]4-19[/B]
1x7 Snatch
55#-55#-55#-55#-60#-65#-70#x...moved down to a trainer bar + 20# (31#total) to work on speed and technique which are both grossly flawed. I did close to a dozen really working on speed and drop and felt much better afterwards.

I wish so much that we had an OLY lifting class close by.

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Thanks William for sharing the pain! (you're a beast doing those box jumps the next day!! I was like a horse whipped slave the next three days)
Everyone else, keep up the good work!! Looking forward to following the 11.5 WOD!

4.19.11
Sun was out and 39 degrees (perfect for todays WOD)--"No more Scaling reps for me"!!

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
(did Push-up) with hands on the edge of a 18" box to protect wrist. Found them no less hard cause (greater range of motion when chest was on the box)
rd#1-10:35 (some break between)--
rd#2-11:45-nearly a minute break in between rounds 2-3
rd#3-13:50
[B]Total-36:02 [/B]

This was a tough but good workout!!

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i would have hoped i would have learned something in the 49 plus years i have been around but nope.

got to the box to nite. wod was 5000m row. jumped on the erg pulled for a 250 m. and realized my shoulder would be really angry at me if i did the 5000m row. i asked my coach what he had in mind for me since i was out for the row.

he just smiled and said 2000m sled pull with 90 lbs go check what your last time was.

48:19 i say.

he then proceeds to say j.f. (who is late 20's early 30's, an alpine mountain guide and about 6 inches taller and 20 lbs lighter than me) did it last week in under 25 minutes you should be able to break 30:00 minutes.

no way i say but i will try my best.

29:49

damn near killed me but i showed him.:evilsmile

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4/19
wu
3x20 GHD backextension
3x16 reverse hyper @ 50
3x16 reverse hyper @ 100

WOD 4 rounds
75 jumprope
15 K2E
1 TGU @ 44

8:51

m/56/180

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[QUOTE=Cliff Miller;928015]29:49

damn near killed me but i showed him.:evilsmile[/QUOTE]

[B]LOVE, LOVE, LOVE IT!![/B]

[B]4-20[/B]

Trial run at 11.5

Toes to bar will be the gaiting factor for me. Any helpful suggestions are welcomed. :D

I managed the first round at 100# on the cleans, then dropped to 85#, struggled through the 10 attempts at t2b ended up more like k2e, then breezed through the 14# wall balls which shows tremendous progress with my strength.

We'll see what happens.