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[B]6-15-10[/B]
Finally back in the gym.
WU: DU/BW squats/dips/reverse hypers/lungers/pullups/dragon flags/stepups/pushups/flutter kicks/pass throughs

Press progression
10x45/10x45/10x45/10x65
5x85/5x95/5x105
115x3
115x3
115x3
115x3
115x3

[B]Deb[/B], Yeah, I hate rips too. I started taping for pullup heavy WODs a while ago, but sometime forget or think, "Ahhh, I don't need no stinking tape." And that's usually when I remember that there's no fool like an old fool. Here's to a speedy recovery.

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[QUOTE=Deb Borbone;797658]Thanks [B]Claw[/B] for that link; I don't usually tape. [B]Pat,[/B] I hear you, I don't usually get that many tears! Lesson learned. I file all the time too (Ive always had calluses on my hands anyway). :)[/QUOTE]
I never tape, occasionally I get a tear but not very often, at least not like I use to. This is a [URL="http://www.youtube.com/watch?v=bTqNSgCmM2s"]really good video[/URL] (WFS) by Rippetoe showing how to grip a bar to avoid tears, I use the same method doing pullups, sometimes during a WOD for time I will jump on the pull up bar too fast and forget, it only takes a second and you remember quickly. Another thing that helps is keeping the thumb on top of the bar with your fingers, not only does this improve grip strength it helps reduce the chance of tearing, many people will run their thumb underneath (like holding a baseball bat).

6-15-10
Power Snatch 3-3-3-1-1-1
[B]135(2),135,145,155,155,165(f),165 PR[/B]
Rest, then

Tabata mash ups of:
-squats [B]12[/B]
-SDHP, 75 lbs [B]8[/B]
-supine pull-ups [B]6[/B]
-burpees [B]6[/B]

Min # of reps above

Rest exactly 2 minutes after 16 sets (between the mash-ups)

P-chain work:
3 sets of
-10 Russian kb swings, 53 lbs
Rest 30 seconds
-8 GH raises
Rest 30 seconds

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Terry - Thanks for sharing the video! I'm going to try that!

WU:

200m light run
100m side squats
100m reverse side squats
100m backward run

JT's "Animal" Workout
1/2 basketball court bear walk
1/2 basketball court crawdad walk
1/2 basketball court crab walk
1/4 basketball court alligator walk (could barely do it!0

WOD
1600m run
50 20# Wall ball shots
800m run
35 20# Wall Ball Shots
400m run
20 20# Wall Ball Shots (2 sets of 10 in a row!)

27:53

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[quote=Nancy Cohen;797447]Jim, +10 points for using the correct form of "their." (one of my many spelling and grammatical pet peeves!) :)[/quote]

:yeahthat:

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[B]Deb,
[/B]Great job on "Angie" despite the tears. I use a "Ped Egg" on my callouses - - it works wonders and smooths them down enough I seldom have problems. I also don't tape - - it makes matters worse for me (so I probably don't do it correctly). Only recent time I've torn my hand(s) open is when I did "Cindy" a few weeks ago.

[B]Terry,
[/B]Props on the Power Snatch PR! Thanks (from me too) for posting the link on Rip's video. Excellent!

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[I][B]100615 TUESDAY

A.M. Workout at CrossFit Modesto [/B](Getting car serviced in Motown, so figured I do something constructive rather than sit on my caboose in the waiting room......

[/I][I][B]Skill Work: [/B][/I][B]Power Snatch and Snatch Balance
[/B]5 Sets of:
1 Power Snatch
3 Snatch Balances
[U]Work up to highest weight manageable[/U]
Since I'm not yet proficient on the snatch, I did the following:
4 sets using empty 33# bar
1 set using empty 45# bar

[I][B]WOD: 7 Rounds for Time of:
[/B][/I][B]7 Power Snatches 95#/55# ----> 45#
7 Box Jumps [/B](Use the tallest box possible)[B]----> 19.5"
Time: 7:15
[/B][I]
[B]P. M. Workout at CrossFit Sonora
[/B][/I]
[I][B]WOD: 4 Rounds for Time of:
[/B][/I]400m Run
12 KTEs
9 Front Squats 155#/110#[B]----> 115#[/B]
[B]Time: 17:30
[/B][I] All sets of K2Es unbroken! Woot woot! Used 115# for the FS, because all the racks were in use and I cleaned the weight from the ground--great practice for me, since I've had such problems with the cleans. Don't know if I could have gone much heavier, since my 1RM FS is currently 175#.[/I]

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06.15.10: REST

06.16.10:
Month 4, Week 2, Wendler 5/3/1, OHS Day

WARMUP:
OHS
5x45
5x60
3x75
Full Body stretch
15 PVC Rollovers

STRENGTH:
OHS
3x90
3x100
5x110 ([B]F-6[/B])

WOD:
21, 15, 9
Box jumps (20")
Pushups with feet on 20" box

4:41

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6-16-10
5 rounds for time:

-50 m sled drag (2- 45lb plates)w/sled=110lbs, w/100lb sandbag yoked around the neck
-50 m burpee broad jumps
-50 m run backwards

this was tougher than I expected, did the WOD on the grass at the park, you could feel the difference in the softer turf during the sled drag, short dead hard turf is best, tried to do everything unbroken, but burpee broad jumps ended up breaking about 3 times, 15-20 jumps each round, very first burpee my hand landed on a bee, nice sting between the fingers

[B]time was 19:20[/B]

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after a warm up, I did the workout scheduled for yesterday.

Tuesday 100615

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

I subbed Db swings w. 30# for WB shots. The rowers are too close to mirror covered walls and I didn't think that they would stand up to banging w. 20# ball. Finished in 22:10. This was much easier than the other day w. rowing and bench.

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Thanks for the link [B]Terry[/B]. Perfect time to hop on the bar and learn the right grip (cant grip it wrong with the tears, now can I?)
That sled WOD looks horrendous, yet I wanna try it!!!


[B]06.16.2010-Wednesday[/B]
AM: 30 Burpees 15# vest

PM:
Warmup - Row 500, walking lunge, squats, OHS w/PVC, couple pullups,

[B]WOD:[/B]
Complete as many rounds as possible in 20 minutes of:
5 hang power snatch - 95# (55#)
10 overhead squats - 95# (55#)
20 ring push-ups
[B]6.5 Rounds[/B] FUN WOD!!
55# is light. I LOVE THE SNATCH!! Ring pushups were surprisingly the hardest part, Ive done better on these. Pbly because of all the pushups Monday?? Maybe next time I get more rounds. I made a big puddle of sweat on the floor and my chest ball, it was great!:p

Run 400M - (for some reason I didn't get time to do more tonite)
Foam Roll, stretch....