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Claw and JT - Nice work on the DL PRs

Cliff - I'm going to have to buy a smoker.

Not sure what happened to yesterday's post. Was in New Orleans for family visits and JazzFest. Great time and good food for days...

4/30 5/3/1+ week
WU:
Row 1000m
T-spine, shoulder and back mobillity
50 straddle hops
Shoulder press 45 X10/ 60, 75 X5/ 90 X3
Lift:
Shoulder press 110 X5/ 125 X3/ 140 X3
Assist:
Shoulder press 75 X10, 12, 13
Pull-ups 4, 6, 7, 4 (pull-ups numbers down due to the gumbo, jambalaya, oysters and crawfish permanently attached to my waist as of NOLA visit) :rofl:
Cash out:
KB swings 45# X20

5/1
WU:
Row 1000m
Hip, shoulder, back and t-spine mobility work
50 straddle hops
DL 45 X10/ 125, 155 X5/ 190 X3
Lift:
DL 235 X5/ 265 X3/ 295 X3 (PR)
Assist:
DL 155 X2X10
Toes 2 Bar X3X10
Cashout:
KB swings 45# X22

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05.01.13
Wendler 5/3/1
Back Squat Day

Had to wait a couple of days after DL day cuz I was SOOOOO sore in my hamstrings, glutes and groin. Also skipped bench press day due to strange weakness, soreness and limited ROM in both shoulders (especially my left) which I am self-diagnosing as some kind of pinched nerve(s) due to sleeping on a bad, old mattress. Anyone with any suggestions as to an optimal replacement, please fire away. I am a side sleeper, I go about 215 and my discomfort/pressure spots are typically my shoulders, upper back or neck.

I am right now looking at either a gel/memory foam or latex/foam mattress.

Anyway . . . today

WARMUP
OHS w PVC

SQUAT
5X170
5X195
7X215

ACCESSORY
OHS w PVC and a couple of 5 lb. plates x 25

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Wednesday May 1, 2013

Back is still tweaked, made it until 3pm without cramping. Am going to go out for a one mile very easy walk with my walking stick.

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Pat - STILL, a 5 min Fran is quite an accomplishment!! Awesome!!

Alden - Nice work! Hope you had a great time in the Big Easy!! :D

Great Squat work JJ. Sorry I can't help on a bed. I'm use an OLD one myself!

JT - Take it easy. Back injuries are nothing to sneeze at. I pull my lower right back muscle in 1990, and it's STILL weak - and I can feel it at times!! Hope you heal fast.

[B]WU:[/B]
400m run
2 rounds:
10 push ups
8 pull ups
15 Squats
15 AbMat sit ups

[B]WOD:[/B]
10 min (give or take) to find 3 Rep Max DL

135#, 225#, 315#, 335# (PR for a 3 Rep Max!)

“Swinging Annie”

50-40-30-20-10
Double Unders

Kettlebell Swing, 53#/35#

Situps

Scaled to SUs

17:11

[I]Did the heaviest DLs in the class! 2nd heaviest on the board. Funny, 335# felt easier than 315#. Would've liked to have gone heavier, but we ran out of time.

Annie with the KBSs was an interesting beast. Kept the KBSs to subsets of ~10. They were a REAL drag and since my last SU Annie was ~7 min, they added 10 min. Still, I finished 1st in the class & 3rd on the board. It was a good WOD compared to yesterday!! [/I]

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great work as usual gang

alden....can not recomend getting a smoker enough they are great fun and who does not love bbq anything.


missed a couple of days due in part to being cold and wet cooking for the gym's reopening and feeling like a truck ran me over

tonite

12 minute amrap

10 l & r side ghd crunches
10 lunges

9 1/3 rounds

then

3 rounds

100 unbroken standing good mornings purple band
30 12 lb one arm dbell row

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05.02.13
Wendler 5/3/1
Month 3, Week 1
Bench Press Day

Shoulders were back at 100%. Now 99.9% sure the problem is my mattress. New one picked out.

WARMUP
pushups
rollovers w pvc

BP
5x145
5x170
8x190 (if I had a spotter, I think I had one more)

ACCESSORY
side presses with 35 lb. k-bell
closed grip BP @ 65 lbs. to fail (about 25 of them)
Janda crunches

Sunny and 82 here, uphill sprints at the dam this evening for sure!

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Thursday May 2, 2013

Another rest day for my back, with a little walking and stretching.

My friend Megan said "I flipped a tire and I liked it", which made me think of Katy Perry's "I kissed a girl and I liked it." The result appears below...

[url]http://jtkalnaynovels.wordpress.com/2013/05/02/dear-crossfit-i-flipped-a-tire-and-i-liked-it/[/url]

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5/2 Skills/ Mobility Day

Decided to follow JT's lead and put some emphasis on mobility issues.

Shoulder, t-spine, lower back mobility
Pistol practice - ankle flexibility and balance
Front squats - shoulder ROM and body position
Thrusters - transition from the rack position to the overhead lift
Pull-ups - dead hang, shoulders back, full ROM

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Cliff - I know the feeling. Nice AMRAP!

JT - If I had 1/10th your creativity!!:rofl:

JJ - I can relate to Benching without a Spotter! Enjoy the hill Sprints!

Alden - Good plan! Mobilizing always helps!

[B]WU: (At the base Globo!)[/B]
500m row
100 SUs
DU practice
2 sets of box jumps ~24"+

[B]WOD:[/B]
5RFT

Run 800 m
15 Front Squats (135/75)

*5 burpee (Yay! Burpees!!) penalty for putting the bar down

Scaled to 80# & 3 RFT:
22:11

[I]Thought scaling the weight would be a good plan since Monday was so tough. Runnng was the tough part & the 80# FS were easy. Had to Clean them, which was the worst due to my shoulder. My knee was feeling it & I figured to DNF so as to fight another day!! ;)[/I]

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5/3 5/3/1+ Week
WU:
Row 1000m
Hip, back, t-spine, shoulder mobility
50 straddle hops
Roving planks
Bench press 45 X10/ 90, 110 X5/ 130 X3
Lift:
Bench press 165 X5. 185 X3/ 205 X2
Assist:
Pushups 3 X15
KB rows 45# X3X15
Cash out:
KB swings 45# X24