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SATURDAY
Strength Squats- 6 sets progressive warmup to 65% 2 x 6 @ 65%.... 295 WOD “Stinkalatopus”" 5 RFT: 15:49 OH Lunge Steps x 16 @ 45 oly bar Burpees x 21 Man that was painful!!!! I hated every min of it:D |
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JJ - Awesome job on the presses and the DLs!!
Micheal - That sounds brutal! Yay! Burpees!! [B]WOD:[/B] Tina (DIYWOD) 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Push Ups Sit Ups 8:15 [I]This is a quick & dirty WOD, especially when my shoulder was sore throughout most of the push ups![/I] |
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this past weekend our box hosted the xfit fall challenge
55 individual's on saturday and 35 teams of 2 sunday. 3 wods each day. last one out side in monsoon's pushing prowlers for 12 minutes. our bbq'ing team was 3 with 2 helpers each day. we fed the 30 vollies breakfast and lunch both days and many of the competitors as well total food consumed 26 pork butts, 40 yams, 12 dozen eggs, 40 avacados, 16 large plastic boxes of salad, 50 tomatoes, 40 green peppers, 20 onions, 25 lbs bacon, 1 turkey, 9 lbs aligator, 10 lbs pork belly, 6 smoked salmon and well over 100 beer (the cooking team contirbuted heavily to this total :D ), 2 large bottles of wine and a 40 oz bottle of 12 year old scotch we started the above at 7:30 friday nite when we put the pork butts on the smoker and closed the door to the storage trailer at 4:30 sunday. i slept at the gym on the rouge mat's friday nite (they need to make an extra fluffy version to sleep on cause the regular ones are really really hard) on saturday we had a major storm blow through with 60 mm of rain and 100 kph wind and then on sunday another 80 mm of rain fell so all in all it was an epic weekend. i am going to take today off from going to the gym cause i am totaly wiped out. keep on the great work as usual guys. |
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Cliff! Sounds like an awesome catering weekend! Really grinds you down ... Sounds like you had some great food and fun!
I did sat mornings WOD... showered and went strait to work for a 14 hr day in the kitchen, got 3 hours sleep and back in on Sunday for 16 strait hours? Got home at 2:30 am and my three dogs were so glad to see me they they kept me up.... so 5:30 headed out to my box and I barely remember working out I was so delirious! Olympic Cleans 8 x 3 progressive loading. Last 2 sets @ 185 WOD 15 Minute AMRAP @95 Hang Power Cleans x 3 Shoulder to OH x 6 Front Squats x 9 Straight leg Sit Ups x 12 10 full rounds + 3 squats into the complex Got home and slept the rest of the morning |
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Michael - Betcha were dreaming of Cliff's BBQ!!:D I know I would've!! Nice work on the cleans and AMRAP!!
Cliff - my mouth is DROOLING!! [B]WU:(At Base GLOBO!)[/B] 10 Ankle knee and hip circles (both Directions) .555555556mi run 100 SUs 10 Burpees (Yay! Burpees!!) 10 Air Squats Some Mobility stuff for the shoulders 10 sit ups 10 box jumps 24+" high 10 DU/ DU Attempts 10 45# Presses [B]WOD:[/B] 21-15-9 Dips [I](No rings at the base Globo!)[/I] HR Push ups 4:18 [I]My shoulders got smoked in the 1st round!!It went fast but I was sore afterward!! [/I] |
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Coming off a bad bout of bronchitis: 2 rounds of antibiotics, cough syrup, inhalers, etc. No exercise for close to a month. Still having some forearm issues ( x ray showed no structural damage). Going back to Lifetime Fitness for a while. Just more equipment to rehab the forearm.
Static and dynamic warm up and stretching. 3X10 pull ups, push ups, and situps. Strength: Back Squats: 5 X 135, 3X 225, 1X 315. 3 rounds not timed: 3X2 Negative Back squat @ 225, 10 Wall balls. 1RFT: 21-18-15-12-9-6-3-1 reps of KB (1 pood) + 24" Box step ups. 11:12. This is my 5th anniversary doing crossfit. |
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Pat - Welcome back!! What an unbelievable job after all that sickness!! I wish I could do the weights you do!! Happy Crossfit Birthday!!
[B]WU: (At the Base Globo)[/B] 10 Ankle knee and hip circles (both Directions) .555555556mi run 100 SUs 10 Burpees (Yay! Burpees!!) 10 Air Squats Some Mobility stuff for the shoulders 10 sit ups 10 box jumps 24+" high 10 DU/ DU Attempts 10 45# Presses [B]WOD:[/B] 7 Min AMRAP: Ladder by 3s Clean & Jerk (135, 95#) Toes to Bar (i.e. Open WOD 13.4, 3 CJ 3 TTB, 6 CJ, 6 TTB,...) 135# 26 reps (3 C&J, 3 TTB, 6 C&J, 6TTB, 8 C&J) [I]Added 20# to my 29 Mar attempt and cut my reps almost in half! :eek: My issue was not being able to hang onto the bar. (Also, I didn't want to drop the iron weights in the Base Globo! ;) )[/I] |
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Bill....yeah, still wake up dreaming of Cliffs BBQ
Pat...great to have you back! TUESDAY– OCTOBER 1, 2013 Strength 8 sets Warmup to 85% then DeadLifts- 2 x 3 @ 385 WOD For Time. 6:49 10-9-8-7-6-5-4-3-2-1 Chin Ups Box Jumps @ 24/20 |
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Wednesday October 2, 2013
Warmup: jogging/shuffling, bear crawls, spidermans, bug hops (this was a WOD all by itself) Strength: 15 minutes to find 5rm push press 203 (could have gone heavier) Skill: 3 AMRAP of (muscle ups, CTB, kipping pullups) 0-0-0-2-1-1-10-10-11 Metcon: Freddie's Revenge: 5 rounds, for time, of: 5 shoulder to overhead (I used 15 pound dumbells) 10 burpees (9:32) |
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Yeah Michael, BBQ by Cliff sounds like an awesome dream!! :D Nice job on those DLs and the Chin Up Box Jump metcon!
JT - Yay! Burpees! Real KICK@$$! [B]WU: (@ the Base Globo)[/B] 10 Ankle knee and hip circles (both Directions) .33333333mi run 100 SUs 10 Push Ups 10 Air squats Mobility stuff 10 DU/Attempts 10 50# KBS 10 24" Box Jumps [B]WOD:[/B] 4 RFT: 6 DLs @ 225# 12 Box Dips 120 Single Unders 7:32 [I]Went lighter on the DLs to focus on my hook grip and hanging onto the bar. I was able to do the 1st round in 1:36. It went down from that. At least I was able to get the 2 middle rounds of SUs straight through! If I could hang onto the bar longer, these WODs would go better.[/I] |
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Guys, thanks for the warm welcome back. Have we lost all the ladies from the thread? Are they taking up residence in some other thread?
Static and dynamic warm ups. Forearm rehab w. light dumbell. Strength: Not timed Shoulder press: 5X135, 3X165, 1X185 Negatives: 3X2: 135. 1/2 Cindy: AMRAP 10 minutes: 5 Pull ups, 10 Push Ups, 15 Air Squats: 9R+5 PU+10PU+4 Air Squats. Very hard. #thatwasgr8. :D |
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THURSDAY– OCTOBER 3, 2013
Olympic Heavy Snatch- 15 Minutes To Find a 2 Rep Max Then 2 x 3 @ 85%. Had to stop at 145... My elbow tendinitis was flaring bad! WOD For Time: 18:09:pepper: ( in your face all you young punks who can out run me :D) “RODO” 100 Reps- Push Ups / KB Swings 55lbs Rest 2 Min 75 Reps- Pull Ups / Leg Raises Rest 2 Min 50 Thrusters @ 95 |
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Glad to have you back Pat!! Nice job on Cindy and the presses!!
Michael, I LOVE it when us old guys give the youngsters a run for their money!! :D Way to crush RODO!! [B]WU: (@ Base Globo)[/B] 500m row .1111111mi walk 100 SUs 10 Push ups 5 Burpees (Yay! Burpees!!) 10 Air Squats 10 Sit Ups 10 DU/Attempts 10 single leg 12" box Jumps (5 each leg) [B]WOD:[/B] For time: 50 Pull-ups 400m Run 21 Thrusters (95, 65#) 70# 800m Run 21 Thrusters (95, 65#) 70# 400m Run 50 Pull-ups (Jumping) 26:26 [I]This was a slog! The pull ups took me ~6+ min to complete. The 1st 21 Thrusters, I did in subsets of 7. The last half of the WOD was tougher and I decided to do Jumping Pull Ups during the last run because I could FEEL my shoulder talking to me! I've got to do MORE mobility work!![/I] |
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Back online after a couple weeks. While "away," climbed Quandary Peak (14,127'), did the Mickelson Trail Trek in South Dakota, some business travel and kept working out.
9/30-10/3 Wendler 3+ Week Shoulder press 135 X1 :mad: Deadlift 155 X12 Bench 165 X6 10/4 WU: Straddle hops, pull-ups, back mobility, back squats 45 X10/ 65, 80 X5/ 100 X3 Lift: Back squat 115, 130 X3/ 145 X7 Shoulder press 105, 120 X3/ 135 X3 (a redo of Monday's failed lift) Assist: Squats 80 X3X10 Clean and jerk 75, 85, 95 X6 |
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Friday October 4, 2013 (Is it really October already??)
15 minutes warmup to do snatches and C&J Every Two Minutes For ten Minutes Do 2 snatches at 90% of your 1RM 5 minute rest Do 2 C&J at 90% of your 1RM I wasn't sure what my 1RM would be today, so I did the first 6 snatches at 135, did the next 2 at 145, and did the final 2 at 155. I did them all as split snatches. Felt like I might have been able to go heavier, which means I was probably at the appropriate 90%. Same with the C&J, so I did the first 6 at 205, the next 2 at 215, and the final 2 at 225. Did them all with power cleans. The clean is what is limiting my 1RM on C&J. Metcon 3 rounds, for time row 500m 12 burpees 21 box jumps (12", and I actually jumped, see blog post) 16:41. [url]http://jtkalnaynovels.wordpress.com/2013/10/04/dear-crossfit-box-jumps-and-step-ups-are-different-exercises/[/url] I am nearly catatonic at this moment, and I already had a nap... |
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Saturday October 5, 2013
Really didn't have it today. Sometimes the Shed 'o Pain should be titled the Shed o' #*$* Pain... Deadlifts to 440 (failed twice at 440, which is well below my PR) Karen Rx 13:22 (this was a mental exercise today) To be honest, there were probably 30 no reps in the 150 tosses... Improving my squats, especially front squats, really helped with Karen. But it's the heart and lungs that gave out today. At least my mind didn't quit today... Which was a concern, b/c I was unable to complete Karen in the Open last year and it's been bugging me ever since. By way of comparison, once did Karen in 4:32 (before hip replacement). |
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Dear Karen,
Why have you forsaken me? [url]http://jtkalnaynovels.wordpress.com/2013/10/05/dear-karen/[/url] |
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[QUOTE=JT Kalnay;1199218]Dear Karen,
Why have you forsaken me? [url]http://jtkalnaynovels.wordpress.com/2013/10/05/dear-karen/[/url][/QUOTE] JT - I love it! You had me howling. 10/5 WU: Back mobility; 1 mile dog walk; 2 min on bike training stand Workout: 3 RFT 5:00 intervals on bike 24 box jumps (18") box 23:58 (had to change in and out of bike cleats each round) Cash Out: Shoulder mobility; Overhead squats 45# 10, 5 reps/ 65# 3 reps; Front squats 45 X10/ 65# X2X10 |
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Bill and JT it does seem that we sometimes hit wall in some of the WOD's and we get stuck with panting,straining to get control of breathing, and for me slowing my heart rate down. At an elite level, such WOD's would be completed without a break. For me this is just another form of scaling .
Like today's WOD. "DT" 5 rft: 155 # of 12 DL, 9 power cleans, 6 push press. Took this one with 135#. First round in one minute. Then reality set in. Finished in 14:35. |
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SATURDAY– OCTOBER 5, 2013
Strength Back Squat 6 x 6 Progressive Load- Last Set @ 80%. 315 WOD “19 Strong” 19 Min AMRAP: 19- Push Jerk @115 19- Burpees 19- SDLHP 19- Dubs FRIDAY– OCTOBER 4, 2013 WOD 5 Rounds For Time: 400 Meter Run 20 x Dubs / 60 Singles 10 x T2B |
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10/6
WU: 50 straddle hops; pull-ups 4, 7, 6, 5; single unders 100, 100, 150 Skills work: Burgner warmup; t-spine and shoulder mobility; snatch 30, 40, 50 X5 |
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Once again, I have been lagging on my logging.
9/28 WOD “Strength to Give” AMRAP 7:00 10 Hand Release Pushups 5 Box Jumps (24/20) (Mod 18/12) rest 2:00 AMRAP 5:00 10 Deadlifts (185#/115#)(Mod 95#/65#) 5 Pull ups Rest 2:00 AMRAP 3:00 10 Double Unders (Mod 20 singles) 5 Burpees rest 2:00 1:00 Row for Max Calories 328 total reps. Ranked 15 of 46 in Men’s Rx’d. Very pleased. 10/1 WOD A. 15:00 to work up to a tough 1R Squat Snatch 105# Pleased with this because all reps including this one were pretty good, caught barbell in squat. + 20 T2B 400m Run 30 Pushups 400m Run 40 Situps 400m Run 50 Air Squats 400m Run 11:30 This was a good one for me. 10/3 WOD A. Backsquat, 20X1, 3-4 reps, 5 sets, rest 3min 135-165-185-205-215 Not enormous numbers but full depth for sure on all of them. Feel like I have to start at 0 with back squats because I want no more bad reps. + 3:00 complete: 4RFT 60sec row (cal) AMRAP Turkish Getups Rest 2:00 99 reps. Rows around 20 cals per minutes, TGU’s either 4 or 5 @ 1.5 pood with alternating arms. We did this back in June or so. Improvement on row here but I got as many as 6 TGU's last time. Overall this was a higher total. 10/6 Workout at Santa Barbara Athletic Club "Death by Kettle Bell, With Extreme Prejudice" Thirty minute Russian kettlebell swing ladder. The catch is you have to complete the full 30 minutes. Go down in weight when necessary. 80#, Rounds 1 to 14, 105 swings 1.5 pood, Rounds 15 and 16, 31 swings 1 pood, Rounds 17 to 24, 164 swings 3/4 pood, Rounds 25, 26, 30; 81 swings 6 kg, Rounds 27 to 29; 84 swings. Total swings = 465. 10/7 WOD A. Good Mornings, 40X1, 5-7 reps, 5 sets, 2-3min rest 75-95-115-125-125 B. EMOTM, 6:00, Barbell Push Jerk, 5 TnG reps 125 This was a good weight for me, really got tough toward end. + 4 rounds of: 500m Row at 90-95%% effort rest 4-5min 1:46-1:54-2:01-1:55 Class running really long, so last two sets on about 3 minutes rest. Lagged on 3rd round, otherwise rowed about as hard as I could go. Claw |
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Jim.... That's OK. Looks like you've been busy WODing. :)
MONDAY– OCTOBER 7, 2013 Strength 3 Position Cleans x 8 @ 155. EMOM WOD 8 Minute AMRAP: Power Snatch x 5 @ 155 Behind neck Push Press x 10 @ 155 Rest 3 Minutes Then: 8 Minute AMRAP: Front Squats x 5 @ 155 Burpees x 10 OUCH! those behind the neck push presses hurt.... Wasn't thinking and used a bar that was knurled in the center.....the back of my neck is all tore up from scrapping as the bar landed ..... |
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Pat - Good words!
Claw - It's more important to WOD than log! :D JT - Sorry about that Karen. She is brutal!! Michael - Feel your pain about middle of the bar knurls and back squats!! Alden - Great to see you back! Nice work on those WODs Guys!! [B]WU: (@Base Globo)[/B] .333333333mi run 100 SUs 10 Leg Swings (both legs, both directions) 10 Air Squats 10 Push ups 10 Burpees!! (Yay! Burpees!) Burgener Warm Up 10 45# presses [B]WOD:[/B] 5 135# DLs 3 225# DLs 1 315# DL [B]Round 2:[/B] 9-7-5 Snatches 65# Muscle-ups (Jumping) 5:53 [I]Was going to try & do this @ the Globo, but since we're all back to work (Getting paid is another story...), it was PACKED! I was able to to this in my garage! :D The 1st 9 were squat snatches & the rest were power. Scaling helped my shoulder, I was glad with the time.[/I] |
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great work as usual all
welcome back to the missing guys friday 5000 m row 20:45 first wod after a week off. glad i took the week off after the bbq epic but what a one to come back to :D last nite 10-8-6-4-2 32 kg kb swings 10-20-30-40-50 sit ups 7:58 100 per side 16 kg kb obilque crunch 3 x rm hollow rock hold :30, :46, :41 then an hour and half of curling instuctions. myself and 5 others from the gym have formed a curling team for friday nite beginners league. should be an interesting 8 week season anyways |
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@Claw, yes it's more important to WOD than log...
Tuesday October 8, 2013 Nice half hour bike ride on a crisp fall day. Thighs felt like lead infused jello after yesterday's squat and squat clean WODs. |
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If a Master Crossfits in the forest but does not blog, did it happen? I think the answer has now been determined to be "yes."
10/8 WOD A. Clean & Jerk, 1.1.1, 5 sets, :10 rest b/t reps and 2-3min rest b/t sets (moderate load working on perfect form. This is NOT a 1RM day) 115-135-135-135-155 Was planning on capping out at 135 but they went up so easily I tried and succeeded at 155. + 20:00 AMRAP 20 Double Unders 15 Walking Lungaes w/Barbell in Front rack (96/65) 10 Kipping Pullups 5 HSPU 5 rounds + 20 d/u's + 10 lunges. Modified to stationary lunges since so many people were in class. Got a nice bruise on my right clavicle from the bar. Most d/u sets straight through or at least to 18 or 19 except last set broken up a little more. Still using my old rope while I wait to fix my RPM speed rope. Pull ups ended up in sets of 2 and 3. Kipped all HSPU's and used one pad. Claw |
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My Self-Training Journey Continued . . .
This is now the 4th summer I've trained myself, with the best overall results I've ever had: got my weight down below 205, waistline down to 34, from 38+ when I started CF in earnest in 2009, got strong in the process doing Wendler 5/3/1, though none of my 1RMs had quite reached my previous highs. But 8 months in to my latest go-round with Wendler, I hit a WALL about 8-9 days ago, my hips were so sore, I was so tired. So I am bagging it for now and going to more of a strength-based hybrid CF program, again designed by me—where the challenge is always pushing myself beyond. Will do some of the main site WODs. here's what I did today after a well-needed week+ completely off: 10/08/13 @Globo WARMUP K-bell swings pushups DEAD LIFT 5x225 3x275 1x315 BENCH PRESS (every two minutes) 2x135 2x145 2x155 2x165 2x175 2x185 2x195 2x205 2x215 1x225 Incline leg raises Farmer Carry (45 lb plates/each hand, 2x70 yards) French Curls |
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John.... Way to go! I give you credit programming yourself, your numbers are great! I can't be trusted when left to my own devices.... Much better off with someone telling me to back off:D
TUESDAY– OCTOBER 8, 2013 Strength Dead Lifts- 6x 8 Progressive Loading- Last Set @ 70% 8x135 8x185 8x225 8x275 8x315 8x355 WOD 12 Minute AMRAP: 3 rounds plus 8 SDLHP KB SDLHP x 10 KB Swings x 20 Pull Ups x 30 RX- 70 Boy that was evil on my grip after ripping out all those deads!!! I was losing it on the last set of pull ups.... Slowed me down to sets of 5.... |
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michael....totaly agree with you on having someone telling me to take it easy. i to left to my own devices am my worst enemy:pepper:
tonite laying on the floor 1 rm pin press 8 holes from floor 285lbs 10 holes from floor 325lbs 150 single red band pull aprarts (100 then 50) 800 m. sled pull w/90 lbs |
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Cliff.... Didn't need anyone to tell me to take it easy on today's WOD.... I hate running!
WEDNESDAY– OCTOBER 9, 2013 Strength Strict Press- 2 x 5@ 80%. Stopped at 155... Shoulders hurting for some reason WOD 30 Sec Rest Between All Rounds 3 Rounds: 100 Meter Sprint T2B x 5 3 Rounds: 200 Meter Run T2B x 10 3 Rounds: 400 Meter Run 20 T2B |
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JJ - Kudos!! Self programming is tough!! I chiming in with everyone else. (And AGREEING with Michael on the runs!! :D)
[B]WU: @ Base Globo:[/B] .3333333mi run 100 SUs 10 Air Squats 10 Leg Swings 15 Push Ups 10 sit ups 10 DU/DU Attempts (Got 8 including 3 with SUs in between!!) 10 22kg Presses [B]WOD:[/B] 15 min: Power Clean 3RM *touch and go 155 10 min: Bench Press 1RM 205# (Couldn't do 185 a month ago!) |
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[B]WU:
(@ the Base Globo!)[/B] .111111mi run 10 45# presses .2222222mi run 100 SUs 10 Air Squats 10 Push Ups 10 Sit Ups 10 DU/ DU Attempts [B]WOD:[/B] Jerry 1 mile run 2000m row 1 mile run 29:28 [I]Clipped 1:36 off my last attempt on 18 Apr 2012! The plan was to keep a stead pace. I got the 1st mile done just under 9 min. The row was tough. It took me about 9.5 min. The last mile was brutal and I walked 1/2 a lap for the 6th, 7th & 8th lap. Still, the steady pace worked out well![/I] |
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Thursday October 10, 2013
Played 6.25 holes of golf. Isn't golf normally played in 9 or 18 you ask? Yes it is. Today, I collapsed in the 7th fairway after being stung/bitten in the neck by an insect. While being stung/bitten I slapped myself so hard in the neck/jaw region that I practically knocked myself out. Had to plop right down in the fairway where I "rested" for 5 minutes. The world was spinning and I was seeing stars. I reached for the epipen in my golf bag and was ready to inject myself but didn't have any allergy symptoms, so I didn't inject. I reasoned, in my half-witted slapped silly state, that the self-inflected punch to the neck/jaw was the culprit, not an insect. After 5 minutes I was able to get up and "walk" to the next tee where, mercifully, there was a bench to sit on. After about 20 minutes a couple came by in a golf cart and offered me a ride. I wasn't scared. The whole time I was sitting crumpled in the fairway I was really embarassed and worried that someone would think I'd had a heart attack and would take me to the hospital or do CPR when I'd simply swatted myself right in the "lights out" nerve where the insect bit/stung me. |
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Oh my God JT, that is hysterical. I hope you are doing better now. Guess I can't ask, "what does the other guy look like?" Claw
10/11 WOD 10:00 Skill Session: Handstand Work Got 4 handstand walk steps in a row! + 5 rounds of: 7 CTB Pullups or 3 Ring Muscle Ups 14 Wall Balls 21 KBS rest 2:00 17:50 at 1.5 pood Increasing split times tell the story: 1:45, 1:37, 1:55, 2:08, 2:15. Tried to keep up with Lloyd but he edged me out. A little janky on movements. First four sets of pull ups straight through, but only first set of WB's and none of KBS's straight through. Surprisingly, the KBS were the hardest part of WOD. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/10211883354/[/url] Claw |
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Hey Bill....awesome job on the bench press!!! That's a big jump in lbs..
JT .... Sounds like your golf scene should be in a movie....glad your ok. Yet another reason for folks to bad mouth crossfit " he got so strong, he knocked himself out slapping a bee".... I actually strained my rotator cuff " freaking out" when a hornet landed on my shoulder, took about two week to heal! FRIDAY– OCTOBER 11, 2013 WOD 14 Minutes Total: 8 Minute Run ( got about 200 meters over a mile....pretty good for my big butt) Right Into 4 Min AMRAP: Burpees x 10 Dubs x 20 Right Into 2 Minute AMRAP: Butterfly Sit Ups THURSDAY– OCTOBER 10, 2013 Olympic 3 Position Snatch x 4 @ 60% Then- 4 x 2 @ 70% From Floor WOD 5 RFT: KB Goblet Squat x 10 @ 80 One Arm KB Row x 10 (Each Arm) 2 Minute Rest 5 RFT: Box Jumps x 10 @ 24 HRPU x 10 |
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Michael - Thanks! My shoulder is the limiting factor!
Claw - awesome on the handstand walks!! JT - What can I say that hasn't been said?!?! Talk about the cure worse than the disease!! Hope you're feeling better. At least that will be another good story.. [B]WU: @base Globo:[/B] .4444444mi run 100 SUs 10 leg swings, Both legs, both directions 10 push ups 10 air squats 10 sit ups Mobility for my shoulder 10 DU/ DU attempts 10 box jumps (24+") Burgener warm up 10 45# presses [B]WOD:[/B] 1/3 Randy 25 75# Power Snatches 3:42 [I]Had to use globo iron plates which are smaller than the box bumpers. My shoulder started REALLY hurt, so I figured stopping at 25 was the better part of valor. I was on track to beat my last attempt. (But at least my shoulder feels better!)[/I] |
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Fran in 3:09:pepper::pepper::pepper:
SATURDAY– OCTOBER 12, 2013 Strength Back Squats- 5 sets to hit 60% then 8 x 3 @ 60%( 275) WOD “Fran”. 3:09 21-15-9 Thrusters @ 95/65 Pull Ups RX Challenge- Rest 2 Mins Then: “Narf”. About 8 min.... I didn't care they should have called it "Barf".... Everything was locked up from Fran.... |
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2 Attachment(s)
@Michael, that's a sexy Fran time.
Friday October 11, 2013 (Sue's Birthday) Well apparently the bug tht bit me was like the spider in spider man, it appears to have generated super powers b/c today was a double PR day lifting. 170 Snatch (got 175 over head but couldn't lock it out) 240 C&J Here's photos of the bug bite (taken Friday, a day later) and the massive bar that got bagged during the PR-fest. Metcon 8 mintues AMRAP 8 20# wbs to 10' target 4 burpees 9 rounds |
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Saturday October 12, 2013
Rolled around on floor "mobilizing" (whining) feeling every effort from yesterday's lift-o-rama. "Warmup" EMOM for 10 minutes, 8kbs, 2pood Skills Work 5 rounds 3 HSPU using progressively lower stack of weights 10 ring dips (green band) pullups (went 5,6,7,8,9) Double Unders 150 total Worked on keeping the rope tight and getting the rope moving faster. Max strung together at a time was 17. Need to get the "hitch" out of the swing... |
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