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Thx Michelle, not working out at a box anymore, hard to get any action shots. :rofl:

05.13.11
Wendler 5/3/1, Month 4, Week 2
Dead Lift Day

WARM
DL 5x155
Stretch

WOD
DL
3x245
3x280
4x315

CASHOUT/ASSISTIVE
15 GHD Situps
15 Back Extensions
5 Pullups w/ #3 band [B](F-6)[/B]
(first time I've done pullups in a loooooooong time—WEAK. They have always been a weak point anyway. Ugh. Gotta work them some more.

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Where does the time go? Always awed at what everyone is doing!

[B]11 May:

WOD:[/B]

400m walking linges
(in the local Golbo Rec center)

8:54

[I]Tried to out do Pat [URL="http://www.board.crossfit.com/member.php?u=19935"][COLOR=#2f2f4f]Quigley[/COLOR][/URL]'s time BUT[/I] [I]to no avail.
Pat, YOU DA MAN! :notworth:(& my quads are on fire to prove that!)[/I]

[B]12 May:
WU:
[/B]400m run
2 basketball court widths high knees
Frankenstein Walks
Butt kickers
Spiderman walks
Hip openners
10 push ups with arm raises
5 inchworms

[B]WOD:
[/B]3 RFT:
100m run
50 Push ups
100m run
50 Sit ups
100m run
50 squats
100m run
20 supermans

27:35

[I]Was the 2nd one done in the class!! (#1 was 25th in the Open!) Running after squatting is still awful!! But I felt great about the WOD!! Can't count us oldsters out yet!! Ha![/I]

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[B]5_13_11 Friday[/B]

STILL not completely better...bleh.

Warmup & just light technique stuff.

Warmup

Snatch warmup w/ just the guys bar, maybe 10?
snatch (again just the bar), every 2 mins for 20 mins. focus on hips down & sweep
4x10x30# BF situps
50 pushups
stretch

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Deb, get better soon! Must be frustrating! William, good work on the 400M lunge walk. John J., your weights seem to be progressing nicely on the wendler program. Nice CFT Michelle!

[B][U]May 13[/U][/B]
[U]At Lunch[/U]
Swam 3x500 yds (untimed warm-up, 8:58, 8:42 PR by 1 sec)
[U]After Work[/U]
Ran 3 miles (middle 1.5 at 8 min/mile at 140 HR)
Stretched

I wasn't trying to swim hard, but just stay loose and focus on kicking properly so I was quite surprised to set a PR (kind of like yesterday on the bike). Easy run today ahead of the half marathon on Sunday. Tried to see how an 8 min/mile pace felt to see if it was something I could maintain for the half. I might try that pace for a while and walk through the water stations which are every 1.5-2 miles. Hope to average below 8:30 or at least break 2 hrs (9 mins/mile). My right knee was kind of sore. Nothing serious, as this pain comes and goes. It should be ok on Sunday I think. You know what its like, somethings always kind of sore for the participants on this thread!

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great to read what everybody is doing. keep up the good work.

super fun and happy day at the box.

crossfit powerlifting total (modified due to my shoulder issues)

back squat 360
farmer lift 430
good morning 240

total 1030 lbs:pepper:

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5/14 WOD

5-10-15-20-25(-30)
Double Unders
Burpees
Power Snatches @75#
24:57 through round of 25. Round of 30 was optional advanced programming and I wimped out. For most of the rounds of 20 and 25, I was doing one power snatch at a time and dropping the bar. Burpees were slow. Double unders OK, but I did not string any of the rounds past 10 together. Augie, Brogre, and Sarah all did the round of 30. Great job!

I did NOT have my A-game this morning. I just can't recover from drinking like I used to. (Note I didn't say I can't DRINK like I used to, I just can't RECOVER....) I think I need to be a little more thoughtful about going out for drinks if I intend to do anything productive, including a WOD, the next day.

Last week was long and hard but good, just too bad I missed too many WOD's.

Claw

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jim..nothing like being hung over on a saturday morning and walking into the box and reading the white board and thinking to yourself "wow this is really going to suck 'cause i feel like sh*t" and then suffering through a real real nasty wod.

kinda makes it all worth while.:whistlin:not that i would know or anything. just what i have heard.

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Yeah, I've also "heard" that the morning after is not much fun. Looks like that rumor has been confirmed.

[B][U]May 14[/U][/B]
Swam 500 yds.
Got kicked out of the good pool at the Y today. The lifeguards moved us all over to the old pool, which is warm like a bathtub. I took that as my cue to cut my workout short today and rest up for tomorrows half marathon.

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William H. I did the 400m lunge w. Tribal a week or so after I posted the first time and it took me longer than the time I posted on the first try. I must have miscalculated the distance the first time.

Took a week off after the competition. Only did the mobility work during the week. Went to Tribal Fitness today. After extended warm up and light deadlifts and back squats, did the WOD: 4 X 500m Row. Four groups rotated on 3 rowers. So good rest. 1:54, 1:53, 1:54, 1:53.

Monday, I'll go back to the Wendler work. Starting 7th cycle.

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Light workouts last week at the box, Concentrating on my Bike riding endurance training. (did just under 100 miles this week) riding with another much more accomplished rider in preparation for my first distance ride (The Seattle to Portland Double Century)--Still amazed at the power the pros get out of their "twin piston" engines!!

Keep up the good work everyone and looking forward to checking the board regularly!! (leaving Thursday for a weeks vacation")