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TUESDAY– OCTOBER 29, 2013

Strength

Dead Lifts- 8 x 6 @ 375 -Every 90 Secs

WOD

21-15-9

Front Squats @135

Pull Ups

Finisher: Alternating Tabata Dubs / KB Swings@70

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was happy to survive weekend and be back at work. thursday day off from gym, friday...gym, curling having a friend from 10th grade visit for the weekend, saturday gym, travel to sunshine coast, drink way to many beers, sunday long hike into skumchuck narrows, drive to ferry and drop said friend off in downtown vancouver.....all in all a good weekend....lots of laughs and reconecting with the past....to much driving however....

last nite at the box

800m sled pull 70lb w/10lb per side ankle weights

then 3 rounds 3 minutes on 3 off

5 20" box jump
10 air squats
15 sit ups

99-114-120

then

3 x 8 single arm rear delt raise 5 lbs

100 per side lying delt raise 3 lbs.

got confirmation that we are proceeding with as a fundraiser for comunity christmas care the 1,000,000 lb squat challenge

another chap from the gym and myself are tossing it out to the community to show up december 14th and do air squats with us till we hit the 1,000,000 lb body wt. mark. at 160 lbs it is only 6,250 so we think it is a doable number depending on how much of the comunity decides to show up

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Wednesday October 30, 2013

Tough group warmup:
dumbell thrusters, alligator crawl with dumbells, air squats

Short Metcon
5 minute AMRAP
step up onto 12" box with 45# bar in front rack, 3 times each leg
do 8 back squats with 45# bar,
do 10 jumps onto 12" box.

Clean and Jerk practice

Thursday and Friday will be physical rest days while I prepare my mind to be an agressive, slobbering, animal who rips incredible amounts of weight off the floor and throws them overhead on saturday (hopefully while maintaining some semblance of decent form). It won't be pretty, and people who haven't seen me in competitive beast mode won't recognize me. Don't say hi, b/c I'll only snarl at you.

Will report in on Sunday after the comp (assuming I'm not mistakenly caged as a feral pit bull with rabies)

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Hey JT, while I remember, good luck at your meet this weekend, lookin' good! This weekend is also American Masters in Savannah. Masters Nationals 2014 in Shreveport entry form is up.... [url]www.mastersweightlifting.org[/url]. wfs
(I dont believe there's a qualifying total to lift at nationals, but it's a qualifier for Pan Ams. I'm going to try to go).

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JT....good luck in your comp. deep breath and you will do just fine....and remember to treat the inner pit bull in you to a nice T-Bone steak sunday....

last nite was costume nite at the gym while doing the filty fifty (with the usual mods for my issues of course :) ).....very important lesson when wearing a costume to the gym....make sure it is workout friendly...

i went as a "person of walmart" and the box jumps, toes to wall and walking lunges were not near as much fun as they usually are when you are wearing rubber work boots

time 18:28 with partner allowing for us screwing up the order of the movements as well

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Hey gang , good to be back. Worked out alone at Lifetime. I am now doing midday work outs and by passing the sleep issues as I am now at least sleeping well.

Warm up, 2 untimed rounds of pull ups, push ups and squats. Monster walks, RDL. Squat hold 90 sec.

5-3-1 Back squat: 135, 225, 315.
3X2 BS working negatives w. 185.

1RFT
30 KB @ 56 #
30 burpees
20 KB
20 Burpees
10 kb
10 burpees.
10:40.
Did not seem like allot of work when I selected the WOD, but it was more than enough!

Yahoo, finished a work out and nothing aches.!!!!:kicking0::kicking0::kicking0:

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[QUOTE=JT Kalnay;1204176]
Thursday and Friday will be physical rest days while I prepare my mind to be an agressive, slobbering, animal who rips incredible amounts of weight off the floor and throws them overhead on saturday (hopefully while maintaining some semblance of decent form). It won't be pretty, and people who haven't seen me in competitive beast mode won't recognize me. Don't say hi, b/c I'll only snarl at you.

Will report in on Sunday after the comp (assuming I'm not mistakenly caged as a feral pit bull with rabies)[/QUOTE]

JT - Go for it!!! We're rooting for you.

10/28 3+ Week
Lift:
Press 105, 120, 135 X3
Assist:
Pull-ups 5, 8, 8; press 75 X3X10

10/29
Lift:
Deadlifts 135, 155, 175 X3
Major sciatica flare during the last set so no assist work
Cash out:
Celebrex :(

10/30
35:00 on bicycle training stand
20# Turkish get-ups X20

10/31 Happy Halloween
WU:
100 single unders; 50 straddle hops; high knees; butt kicks; air squats; bench 45 X10/ 75, 95, 115 X5
Lift:
Bench 130, 150 X3/ 170 X8
Assist:
pushups X3X10; DB rows 52 X3X12
Cash out:
Turkish get-ups 20@ X10/ 25# X10

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last nite modified fran

21-15-9

95lb middle grip football bar
ring rows

3:38

keep up the great work and enjoy the weekend....our gym is closed f/s/s cause all the coaches are off competeing so we all get a break and are able to go play :pepper::pepper:

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11/1 WOD

A. Backsquat, 31X1, 5, 4, 3, 2, 1, rest 2-3min
135-155-185-205-225f
Good depth and accurate pacing on all reps. The 1-sec hold at the bottom was a killer! Was on my way up slowly but drifting to right on last rep when my spotter grabbed the bar, so technically a fail rep but I think it would have been good.

+
AMRAP 7:00
7 BB Clean & Jerks (135/95)
7 T2B
7 H.R. Pushups
2 rounds + 7 C&J’s + 4 T2B’s.
Crap, the C&J’s were tough! Technique not great, so I ended up doing a lot more pressing with my arms than I should have. Felt I was lagging, but...

Rest 5:00

Results of AMRAP for time
7:55.
The C&J’s didn’t get any easier this time. Taking an extra moment before each rep to set up and think about proper technique on the jerk would have been good. Note to self for Grace finals.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/10611900373/[/url]

Claw

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THURSDAY– OCTOBER 31, 2013

WOD

8 RFT:

Sled Sprints- 100 Yards- Run Lap 400 meters @ 90/45

Then 8 Rounds:

Planks to Failure. Rest As Needed



THURSDAY– OCTOBER 31, 2013

Olympic

3 Position Snatch- Work to Heavy Rep

Then Snatch- 3 x 2 @ 80%

WOD

8 Minute AMRAP

Muscle Ups x 5 ( scaled to 10 chin ups and 10 push ups)

Box Jumps x 10 @ 24

2 Minute Rest

8 Minute AMRAP:

KB Thrusters x 5- 70 each arm

KB Rows x 10

Double KB Swings x 5

Able to get 70s first round...down to 55s second round...35s on the third and fourth rounds..... What a bear!!!