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[Jim Cordes]

Good to hear from you again Tim!

3/9 WOD

Redo Open WOD 13.1
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

101.
I got one snatch at 135# with about 5 seconds to spare! Went super slow to save energy for the 135 snatches, time after 75# snatches was 9:28. I had about 4 minutes to get the 135 snatch. Four or five missed reps before I got it. Really pressed it out!

Claw

[Jim Cordes]

3/11 WOD

A1. Backsquat, 20X1, 2-3 reps, 4 sets, 1:30 rest
225-225-225-245
Depth issues on first set, probably later sets too but nobody said anything. I tried to get deep enough. Bar felt really heavy today.

A2. Ring Pushups, 20X2, AMRAP, 4 sets, 1:30 rest
17-12-14-10? (Time running short, kind of rushed the last set)
These felt heavy today too.

B. AMRAP 15:00
10 Turkish Get ups (5R/5L) (25# dumbell)
20 Weighted* Box Step ups (10R/10L) (2 25# dumbbells, 24" box)
30 Situps
2 rounds + 10 TGU's + 2 step ups.
TGU's took forever, even with relatively light weight. Stepping up 24" with 50 extra pounds no joke. I needed second leg assist to get all the way up on all reps.

Everything slow and heavy today, probably still gassed from doing 13.1 on Saturday and losing an hours of sleep with change to daylight savings time.

Link to whiteboard (WFS): www.flickr.com/photos/93561498@N00/8549606438/

Claw

[John Burch]

Welcome back Helen and Chaplain Tim.
Thank you William But it looks like I came up about 17 reps too few, the guys at the top are tuff to catch if that ever happens for me, But I will keep at it
3/11/13
20:00 EMOM
5 SDLHP @ 75
3 bar facing Burpes
5 Push Press @ 75

Gasser

m/58/183

[Cliff Miller]

welcome back helen and tim....glad you guys are well

this weekend meat fest was a huge sucess....60 people....lots of meat and laughs and raised about $200 for the gym's community fund

today met with surgon. she was happy with my rom and progress 11 days post surgery....4 1/2 more weeks till the next meeting and if all goes well she will o.k. me for weighted movements

tonite 2 k.m. sled pull 65lbs on sled

[Pat Quigley]

Tim and Helen, welcome back.

Back Squat day

5X240,275,315
4X10' Lunge w. 2X35 DB's
3X5X185# BS w. chains
3X5 GHD Back ext/sit ups.

Working w. chiropractor to repair pec. from last week.
Doing the Whole Life Challenge thru Tribal. Diet sodas are gone.

[JT Kalnay]

Tuesday March 12, 2013

Kili Workout

1.5 miles at 15% on the treadmill in 59 minutes.
1 round of the stairs (10 stories) in just under 5 minutes.
5 minutes of holding a goblet squat and stretching the lower back.

[Cliff Miller]

4 x 50 to a 16" box squat while wearing oversized west side barbell belt and connected to a purple band streched across squat rack.

first 130 or so were not to bad the last 70 sucked

then

with weight belt on a purple band over weight belt and standing with each foot in each loop of belt walk in place for 5 minutes.

took me about 30 seconds after i was done to actually want to try and walk anywhere.

not a real plesant way to spend 20 minutes tonite

[Helen M Brennan]

yesterday:

the farmers sled pull:
1 dead 65kg ewe 300m to burial plot ( after wading waist deep into dam to retrieve said ewe.)
80 burpees
35 min cardio.


today:
warm up 2 rnd
calf stretch
samson stretch
200m run
10 squat
10 push up
10 3 sec bridge
10 kip swing
200m row

WOD
4 rnd for time
21 KB swing ( 24m/ 16 f) scaled to 12kg russian swing
12 pullups ( 6 strict, 6 hard jumping ie from 20k plate on floor)
400m run alt with 400m row

19m26s... thought i was actually about to be ill.

H

what will13.2 bring for us????

[John Jaeckel]

03.13.13
Wendler 5/3/1
Month 1/Week 2
Dead Lift Day


WARMUP
Suitcase DL's

DL
3x225
3x255
4x285

ACCESSORY
Tabata Situps


Anyone else look at the main page WOD today? 185 pound overhead walk? WTF? LOL.

[Jim Cordes]

3/13 WOD

A1. Deadlift, TnG, 3 reps, 4 sets, 1:30 rest
225-265-275-275
Stayed at 275 since Baker pointed out my back was pretty rounded on first set.

A2. Ring Dips (Kipping), AMRAP (1 sec rest at top), 4 sets, 1:30 rest
13-10-9-8
Thought I lagged it a bit on the first set. Kipping helped.

B. 1000m Row FT
3:52
About 1:52 pace to start, then slowed to about 2:00. Three seconds off my PR.

Legs still pretty fried from back squats on Monday and deadlifts this morning. Don't think there is any way to improve my 1K row time other than be willing to embrace a bigger suck. I am going to start ProAnox twice per day and see how it works. This should be a good time to test since I have been working pretty hard on WOD's lately.

Link to whiteboard (WFS): http://www.flickr.com/photos/93561498@N00/8555339536/

Claw