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Alden, the vacation sounds great.


Today @ Tribal.

Tuesday
From Box at hip
Snatch
Clean & Jerk

Just an Oly. day working on form, progressions, and such.

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Nice work Pat & Claw!!

[B]WU:[/B]
.55555556mi run
100 SUs
DU practice
3 rounds:
10 Push Ups
15 Air Squats
5 Tuck Jumps
5 Lunges

Box Jumps on Aerobic Step

[B]WOD:[/B]
For time:
75 pound Shoulder press, 10 reps
75 pound Overhead squat, 15 reps
75 pound Push press, 20 reps
75 pound Front squat, 25 reps
75 pound Push jerk, 30 reps
75 pound Back squat, 35 reps

9:38

[I]Tried 115 & 95#, But the OHS was the limiting factor since my shoulder & elbow were hurting. Tried to go as fast as I could! Next time I'm trying 115#[/I]

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great work everybody as usual

5 great days off....squamish was the hot spot in canada on sunday....

helped move the box over the weekend from its orginal 1,200 square feet to a new 5,500 square foot facility....we are so lucky this place is HUGE :pepper:

tonite should have listened to my inner voice and not my "i am feeling better coach put me in" voice

cindy modified

20 minutes amrap

5 saftey squat bar good mornings (60 lbs)
10 squats
15 sit ups

16 rounds 15 reps

was feeling good when i got to the gym so my coach and i decided to do this wod modified....it was to much to soon for my shoulder....at home w/ice pack on....:mad: at myself....

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4/3
It is good to be back. Vacations are nice but the trick is to live your life so most of it is like vacation. Taking good care of yourself and weaving enough fun in with the "have to do" stuff.

WU:
Row 1000m
Butt kicks and high knees
35# KB swings X2X10
Pull-ups X2X10
WOD:
AMRAP in 15 minutes
10 wall balls (15# ball)
10 box jumps (24" box)
10 power cleans (65#)
4 rounds + 10 wall balls + 4 box jumps

First timed workout in a long time; I need to do more of them. Tweaked something in my forearm doing the cleans; now it hurts to make a fist or to pick things up with my left hand. Hoping that goes away in a couple of days; luckily tomorrow is bench and Friday is squats so should be no prob.

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4/3 WOD

A. Squat Snatch, 1:1:1, rest :10 between reps, 2:00 between sets, 5 sets
75-95-95-95-105
As weight gets heavier, I tend to catch in a power snatch and then OHS squat down and back up. Worked on differentiating my second pull from my first.
+
EMOTM, 20:00
Odd: 10 Wall Balls
Even: 8 Kipping Pullups
All went well and unbroken until the 16th minute or so, then it all went to hell. Had to keep chalking my hands for pull ups because the wall ball wiped the chalk off. Once the wall ball got sweaty, it was hard to connect all 10. Focused on full depth and height and did OK.

Really did not want to come in once I saw all the wall balls and I was even tempted to leave after the warm up, but I figured the shame of quitting would be worse than whatever pain the WOD involved.

Link to whiteboard (WFS): [url]www.flickr.com/photos/93561498@N00/8616508799[/url]

Claw

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Thanks for the kind words everyone! I feel truly blessed with where the first 4 open scores have gotten me (especially since I have so far to go to master the OLY lifts.--Been working hard on lifts, anticipating what they are going to throw at us (TONIGHT) for 13.5:yikes::yikes: One thing for sure it is easy to tell when we are doing the work with the hips on the OLY lifts as my "butt" feels like I have been horse kicked!!

Claw--A SCORE OF 60reps at the 135# weight is a great accomplishment for us "Mire mortals" I can not even fathom how anyone can better than double that!!

Pat Q-the weights your lift are absolutely inspiring!!
Cliff-we as well in Battle Ground WA set records on Easter (the rains are again due here tomorrow):shrug:

As for me I have already set some agressive goals for Next year (first of which is to better communicate to my bride of 35 years just how important this is to me (for to inspire others to actually do something for themselves to better their health and wellness.

Tim

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Cliff - Awesome job on the modified Cindy. Just reflecting that CrossFit allows you to modify/scale a workout and it sucks just as much as it does Rx!! :D Enjoy your new box - just don't get lost!! ;)

Alden - Great job, though it sounds like you might have tennis elbow :eek:! Cleans tend to mess up your forearms. Of course I'm not a doctor nor do I play one on TV. :D Look into getting a tennis ball for squeezing.

Claw - I'm the same way on squat snatches - power cleaning them @95#+ Nice work on that EMOM!!

Chaplain Tim - I'm hoping for [URL="http://youtu.be/G9UDAkMpgVw"]beer shots[/URL] for 13.5!!:rofl:

[B]WU:[/B]
400m run
2 rounds:
10 Push Ups
5 45# Presses
5 45# Deadlifts
10 AbMat Sit Ups

[B]WOD:[/B]
5RFT:
400m run
21 DLs @185#

23:54

[I]The running part of this was the slowest. Did the DLs in subsets of 7,6,5,3 for the 1st 3 rounds, then everything went to hell! I could barely run the last 400m! When I got back to check my log, I had CLIPPED 3:24 OFF my previous attempt on 15 Feb 12!! Awesome!![/I]

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alden....you vacation comment was bang on.....that is one of the huge reasons i love living here in squamish....it is almost like being on vacation all the time...except when work gets in the way....

tim....yup 5 day forcast rain

william....we totaly were like school kids going to a new school...we all were totaly familar with each other we all were just out of sorts as to where we were....

tonite....saw my physio....she was not to mad at my coach and i about last nite as she figures it was the saftey squat bar pressing on the bone that was shaved down and no real damage done.:pepper:

1500 m. sled pull 75 lbs on the sled

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Ah, 13.5 is upon us!--those of us 55+ get a little break (yah right) just means we will actually be able to finally do one round unbroken:pepper: All I can say is lets all give it HE double toothpicks and then join everyone else for the party afterwards!!!:rofl:

Congratulations to everyone that has made it this far and best of success in this the last one!--

Alden, a Vacation like yours is in order:run: I found that doing lots of cleans causes my elbow to do same thing (I grind on it with the other hand and floss with the rubber strap) and it usually subsides?

Cliff-yup it has already begun--(did get the 1acre of weeds leveled off first):pepper:

William H-Nice work on clipping the 3:+ off the running/DL WOD (running after dead lifts IS BRUTAL

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4/1/13
Wendler 5/3/1
Month 2, Week 1
Bench Press Day

WARMUP
pushups
situps
rollovers

BP
5x145
5x165
7x185

ACCESSORY
Tabata Cl. Grip BP w/Oly bar


4/4/13
Month 2, Week 1
Squat Day

WARMUP
OHS x PVC

SQUAT
5x160
5x185
7x210

ACCESSORY
Front Squats w Oly Bar
Run some sprints with the kids I coach in lacrosse tonight