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5/26 WOD

"Helen"
3 Rounds for Time of
400 meter run
21 1.5 pood Kettlebell swings
12 pull ups

9:15.
This was the Challenge Final, and amounted to a 22 second PR over the last effort 8 weeks ago. Very pleased with this, particularly since I took most of last week off to rest and have not been eating particularly clean. I realized that I was able to do 21 kettle bell swings straight through but not 12 pull ups straight each round, so I could make up my time on the run. Ran pretty hard each round.

5/28 WOD

“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

45:59 unvested.
Calculated that if I did each set in 9 minutes I could beat 45 minutes. Ran pretty quickly, started with 15 pull ups, then sets of 3 or so pretty quickly with little rest time. Tore two calluses on my right hand at about pull up 60. Ahead of my 9 minute round at end of pull ups, but push ups were slow as usual. Started with sets of 5 and slowly devolved to 3's and 2's. Squats went very quickly, I only took two short rests. Pleased with this effort.

Claw

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For great Crossfit shirts go to [url]www.diespammerdie.com[/url]. You can buy these and either have them put your Affiliate logo on them or do it yourself.

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Frank - welcome to the group.

5/25 Climb Mt. Sherman (14,036'). Ascent in 2:30:00 (approximate)

5/26 Shoulder Stuff
DB rows 15, 20, 25, 30 X 20 reps
Shoulder press 45, 65, 85, 95, 105, 115 X 5 reps
Pulldowns 50, 60, 70, 60 X 20 reps

5/27 Bike Ride - Hills and Headwinds (the only kind of ride you get here lol)
17 miles 1:19

5/28 Rest Day

5/29

Warmup: Row 700m; Abmat sit-ups, back extensions, shoulder protractions, 45# shoulder press X 2 sets X 15 reps

Workout: Box squats
45 X 7 reps; 65, 95, 125, 145, 155 X 5 reps

Cashout: 35# KB swings X 30 reps; wobble board

Have had a setback with the shoulder. Some trigger points and stiffness back. Good news is therapist said to keep working out.

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Frank, Welcome!!

Nice work guys!! (Claw, way to go on Helen AND Murph!! Alden, Talk about functional fitness!!)

After working in several days of rest (AKA Spring chores!)

[B]WU:[/B]
200m run
Partner WU:
A does 40ft Prisoner Walk than 10 Scapular pulls, 10 "in and outs" then 40ft Prisoner Walk
B does 3 regular Push Ups, 3 wide Push Ups, 3 narrow Push Ups and Paleo sit

[B]WOD:[/B]
Scaled “J.J.”
For time:
105 pound Squat clean, 1 rep
10 Kick up handstand holds
105 pound Squat clean, 2 reps
9 Kick up handstand holds
105 pound Squat clean, 3 reps
8 Kick up handstand holds
105 pound Squat clean, 4 reps
7 Kick up handstand holds
105 pound Squat clean, 5 reps
6 Kick up handstand holds
105 pound Squat clean, 6 reps
5 Kick up handstand holds
105 pound Squat clean, 7 reps
4 Kick up handstand holds
105 pound Squat clean, 8 reps
3 Kick up handstand holds
105 pound Squat clean, 9 reps
2 Kick up handstand holds
105 pound Squat clean, 10 reps
1 Kick up handstand hold

25:25

[I]Kicking up to a handstand is a goat. I was surprised at how many I could do! So, now I am stoked to try these at least once a day & work up to HSPUs with my back to the wall!
I was thinking of trying 135, but wasn't sure how I could handle them. Most of the guys going heavy dropped the weight & were doing 95# for the last round. The squat cleans kept getting worse & 105 seamed to be a good weight.[/I]

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5/29
10:00 AMRAP
3 H/C @ 135
3 Burpees
3 H/C
rest 5:00
100 walking lunges 4:39
Post Dunes run trail 9

m/57/180

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tonite

box jumps with 25 lb weight vest to max height 40" hard to believe that with the vest on it was about me weight when i started xfitting 2 1/2 years ago and the 16 or 20 inch box seemed high

then

5 x 5 bulgarian split squat

60-70-75-80-90

then 15 minutes streching and rolling lower body

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5/30
Warmup: Row 1000m; deadlifts - 80, 100 X 5; 120 X 3

Workout:
Deadlifts - 130, 150 X 5; 170 X 15
Assist - Good mornings and Toes 2 Bar X 3 X 10
21-15-9 reps of:
45# KB swings
24" box jumps
6:23

Cashout: wobble board; t-spine mobilization

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5/30 WOD

With a partner - 1 time through for max rounds
AMRAP 10 Min – handstand walk (partner may help stabilize legs, 1 length of the gym = 1 round)
3 Min rest
AMRAP 7 min – Box jumps (30″/24″, 7 reps = 1 round)
3 Min rest
AMRAP 5 Min – Snatches (95#/65#), 1 bar per team, 5 snatches = 1 round)
3 Min rest
AMRAP 3 Min – 3 Burpees and 3 Pull ups= 1 round

23 + 23 + 11 + 14 = 71 rounds working with Shane W.
Gotta admit this one looked weird on the whiteboard. Considered not coming in because of my hands and the pull ups, but then decided just to tape them up and go for it. Glad I did because this WOD was really well designed. Each round was progressively shorter, meaning we could keep the intensity up for basically the whole thing.

Handstand walks ended up being modified wheelbarrows with holder standing behind handstand walker and holding legs up pretty close to vertical. Mike Mac SB and Bryan actually rested the handstand walker's feet on the holder's shoulders. Seemed to work well for them. Shane and I switched box jumps after each jump with Shane and went basically nonstop for 10 minutes alternating 30" box jumps. 23 rounds = 161 box jumps = 80 each. Rest of exercises we alternated rounds, except at end of snatches we had 15 seconds so we quickly split the last round, and same with burbees/pull ups.

Like to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7302670548/[/url]

Claw

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tonite

san francisco crusher

30 225lb back squat
1000m row

7:36 knocked 40 seconds off time from about 30 days ago

was very glad when it was over

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Welcome Frank. William thanks for the words of encouragement. Grace Rx in 5 minutes ends up being a good goal. Strength numbers need to go up and the lungs and engine must be able to sustain.

I have been doing one hand heavy dumbell snatch and clean and jerk. Interesting experiment. It has increased my ground to overhead to being able to string together a few 135# ground to overhead.

Cliff 30 x 225# back squat is real strong work.