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[B]08.04.2010-Wednesday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup - run 400, step & stretch, step & pull, walking lunge, ham kick, pec stretch...

[B]WOD:[/B]
5 rounds for time of:
10 double burpees - (two push-ups per burpee, hand release at the bottom of every push-up)
20 kettlebell swings - 24kg (16kg)
30 45# sandbag walking lunges (total steps)
[B]24:40[/B] I took it easy with this - I knew it would be a core killer, not the best week for this one, low back cramps, scaled up deads Monday... Burpees were ok, all legit pushups (none of the sprawl & get up, yay). Surprised, first time with the 45# sandbag and it wasn't even noticeable!! I had it across my shoulders, it just stayed there - no big!!! My legs weren't really even burning till the last round, it was just my low back working!!

Run 400

[B]Strength:[/B]
Pushjerk (find 1RM by end of August) - worked up to 115#, havent done these in a while, I think I can do more when Im rested.

Backsquat: 5x5x120# (60%)

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Wednesday 100804

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

this was one that required as much work with a calculator after as the work out did.

Snatch for 145 or 65.8 kg
Clean and jerk for 185# or 83.9kg
Clean with 115# or 52kg.
2rounds and 6 cleans + 6 pull ups. Total score=245.7

not sure of the relevance of the final tally, but the work out was interesting.

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WU
stretch
3x20 GHD back extensions
3x20 GHD situps
3x10 walking lunge
3x20 air squat

DL warm up 5x95 5x205
1@270#
1@305
1@330
1@365
1@385
1@390

WOD 21 15 9 3
95# push press
24" box jump
6:01

Post 3 rounds max effort pullup
20
12
12

m/55/178 CrossFitChesterton

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[B]WU:[/B]

800m run

2x10
Walking Lunges
Pull ups
Sit ups

[B]WOD:

[/B]AMRAP for 15 min:

5 40# Dumb bell Push Jerks [I](Wanted to to 50#, but my hands are still sore from pull ups. Actually the push jerk helped me push weight up in the later rounds when fatigue set in!)[/I]
7 24" Box jumps

11 rounds!

[I]Tried 30" box jumps - It was UGLY! ;) Got to work on my hip popping![/I]

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8/6 WOD

Press 3-3-3-3-3
95-105-115(f)-110(2 only)-105

Followed by AMRAP 8
15 Double Unders
10 KB Swings
5 Burpees

4 rounds (1.5 pood Kbell). First WOD in about a week, felt OK with presses. AMRAP score sucked because my double-unders sucked. Having Augie work next to me and crank them out without a miss didn't help my mental state. ;) Thanks to Nick of Goodland for pointing out I speed up the rope through my double-unders, and suggesting I relax the rope spin (as well as for general support).

The Claw

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08.05.10:
Cut grass with push mower, wearing 30 lb. weight vest, OK rest day activity

08.06.10:
Month 6, Week 1, Wendler 5/3/1, Bench Press and Pullup day

WARMUP—
50 suitcase DL's (53 lb. k-bell)
5 pullups x #3 band
5 pullups x #2 band
3 pullups x #1 band
BP 5x135, 5x135, 3x160

STRENGTH—
BP
5x165
5x190
6x215
Pullups
5xBW
3xBW (F-4)
3xBW (F-4)

IMMEDIATE CASHOUT—
20 Pushups

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John J---great numbers on the BP.

Thursday 100805(scale)

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box(step up)
25 Back extensions
205 pound Deadlift, 20 reps

Completed in 26:30. This included walks across the gym from aero area to resistance.

Tomorrow, I'll attend the crossfit class at the gym and then drive up to Flagstaff for the Mobility cert. I am looking forward to getting out of this heat--even for a day.

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WU run 1 mile

Shoulder Press
1@95#
1@115
1@135
1@140
1@145
1@150

WOD 5 rounds 10 snatch @95# 8 burpees
12:04

2X25 K2E
3X10 24" box jump
dead hang pullups
ring dips

m/55/178 CrossFitChesterton

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Nice work, [B]JB![/B]

[B]08.06.2010-Friday[/B]

Warmup: Run 400, step & stretch, yada yada (I FORGOT TO DO SHOULDER MOBILITY, it mattered during the wod)

[B]WOD:[/B]
With a 95# (65#) barbell, perform the following movements/rep scheme until the clock reaches 20:00
1 deadlift
1 power clean
1 squat clean
1 squat clean thruster
20 toes to bar
After completing each round, add one repetition to each barbell movement... always finishing the round with 20 toes to bar. So this essentially is an AMRAP, where the workload increases each round, and you are striving to complete as many rounds as possible in 20:00. Enjoy!
[B]6 Rounds + 7 DL + 7 PC + 7 SCL + 7 SCL Thrusters
[/B] BUT at the third round I had to stop the toes to bar, and did abmat BF situps for the rest (shoulder wasn't liking it). Other than that it was a fun one.

Fooled around some with front squats.

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[B]08.07.2010-Saturday[/B]
rest day of sorts

[B]Strength:[/B]

Hang Power Clean
5x8 @85# (65%, no fractional weights)

Snatch Balance (first time doing these, dropped my weight after the first set, watching my shoulder)
5x65#, 4x5x45#


[B]Skill Practice:[/B]
100 DU [B]2:45[/B] got stuck 3X :o