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Tuesday September 4, 2012

Supervised warmup
Pushups, dislocates, wall slides (a shoulder and back mobility thing)

Strength
12 minutes to find 1RM of strict press
165#

WOD
3 rounds of:
1 minute of pullups (10, 11, 12)
1 minute of pushups (20, 21, 23)
1 minute of burpees (8, 9, 5)
2 minutes of double unders (21, 22, 31)
1 minute of rest

Then practiced rope climbs.

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9/4 WOD

Max unbroken MU’s
Got 2 several times, never 3. Campbell pointed out if I come down butt-first, that starts my next big kip.

Box Squats
5–5–5–5–5
135-185-215-225
Went down to benchpress bench. Worked with Amber, only time for 4 sets. Wish there was more time, I could have gone a little heavier.

Followed by:
“Goat”
10-9-8-7-6-5-4-3-2-1
Burpees
Your Goat

13:54 (very slow, but I was not working on speed)
I took the Goat concept seriously and went for squat snatches @ 75#, one at a time. Still problems with hip extension, but felt I was pulling myself under the bar a couple of reps. This was a worthwhile chance to get in lots of reps of a problematic movement.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7932734772/[/url]

Claw

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[QUOTE=JT Kalnay;1090909]still working to get that first muscle up...[/QUOTE]

Got my first one a few months ago. You are probably getting all kinds of tips, here is what worked for me.

First, use a false grip.
Second, do a massive kip. Idea is to get your hips up as high as they need to be with the kip, even to ring height. Your back will probably be parallel to the floor at this moment. Seriously, get your hips HIGH.
Third, pull your head and shoulders FORWARD, not up. You will try to trace your thumbs under your pecs as others advise, but you are doing that to pull your head and shoulders through the rings, not up. (Your "upness" happens because of your huge kip.)

Good luck!

Claw

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15:00 EMOM
3 power snatch @ 75
4 burpees

Post
reverse hypers
row 750 m / fish game
O/H squats
m/57/180

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alden...i will post pics as soon as i get it tidyed up a bit.

tonite

400m 20lb slam ball toss....between legs, L side, R side and backwards

was glad it was done

then

100 incline pushups w/as few breaks as possible....took 4 and my shoulder was feeling pretty good.

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Wednesday September 5, 2012

Supervised warmup
deadlifts, presses, air squats, flutter kicks


Diane
21-15-9
Deadlifts, 225#
HSPU, 4 abmats, only moving about 1" on each rep (still trying to get that first hspu...)
11:13


Cool down (games prep, games standard)
3 rounds of
35 kbs at 35#, 1 minute rest in between

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tonite

death by ball slam (20 lb)

ball slam on the minute adding one each minute

got to 29 minutes and then the ball got way to slimy from my sweat and i was having a hard time gripping it properly. wanted to get to 30 as my coach said he would call it if i hit 30.

then today i found out i get to be one of the spartans at the finish line of the spartan race. they are paying $150 for 6 hours for myself and a buddy to stand at the finish line and hit people with the big sticks with foam pads on the ends. what a way to spend an afternoon. hitting people and getting paid for it.:pepper::D

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[QUOTE=Cliff Miller;1091547]
then today i found out i get to be one of the spartans at the finish line of the spartan race. they are paying $150 for 6 hours for myself and a buddy to stand at the finish line and hit people with the big sticks with foam pads on the ends. what a way to spend an afternoon. hitting people and getting paid for it.:pepper::D[/QUOTE]

What a hoot! Sounds like great fun.

9/6
Warmup: Row 700m; upper body mob; hip and hamstring stretches
Lifts: Box squats 45, 75, 90, 110X5
WOD: 3 RFT
65# power cleans X10
10# DB walking lunges X16
4:48
Cashout: OH squats PVC, 20, 30, 35, 40, 45 X5

First set of lunges with 20# dumbbells but too much weight for the pace so dropped the weight.

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[QUOTE]then today i found out i get to be one of the spartans at the finish line of the spartan race. they are paying $150 for 6 hours for myself and a buddy to stand at the finish line and hit people with the big sticks with foam pads on the ends. what a way to spend an afternoon. hitting people and getting paid for it.[/QUOTE]
:rofl::rofl::rofl: Thats hysterical. Who THINKS of these things?! Puts me in mind of the 'shades of grey' thingy, and no I haven't read it. I don't want to spoil my imagination - its always better. ;)

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9/6 WOD
“Cinque Helen”
5 x Every 5 min Complete:
400 M Run
21 Kettle Bell Swings
12 Pullups

Subbed 500M rows for 400M runs. Forgot to record times, but the main thing was I sat out Round 3. :( Feeling very tired and uninspired today, from the moment I woke up, as I got ready and drove in, as I warmed up, and even as I started. After two rounds I was ready to quit. THANK YOU Christina for telling me just to sit out Round 3. I got back in saddle and did Rounds 4 and 5, and the decided to make up my missed round right after. My kb swings and pull ups broken into small sets and my rows were terribly slow, but I finished it.

Claw