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[John Jaeckel]

12.21.10:

Warmup
25 Squats
20 Pushups
30 flutter kix (4 ct.)
20 PVC rollovers

Strength
Side Press
5x each arm with 35 lb. k-bell
3x ea. with 53 lb.
3x ea. w/ 53 lb.

WOD
Tabata ME Bike
20 Parallette Dips

12.22.10
Day of Reckoning— I am OUT OF SHAPE

Warmup
500m row

WOD
75x 75 lb. power snatch
Did 50 @75, then switched to bar only for last 25
10:15

Pa-thetic

Might need to spend the money and re-join the box

[Pat Quigley]

John--if it's an consolation. I watched the demo of "Randy" and it was done at the end in sets of 5 or so. I was really impressed that the expert took so little rest between "sets".


Mobility WOD.

Put myself on an extended "Deload" phase to get thru the next holiday.

Wave 4 Bench: 5X 100, 5X125, 5X 150(25reps).

"Randy"

75 pound Power snatch, 75 reps for time. finished in 7:20. The first 25 went so smoothly----then came the rest!

[Jim Colby]

Jim and William: Congrats on the PRs!

December 21
Worked late - no workout.

December 22
Warm-Up
10 minutes of jump rope drills
"Goat" circuit - 3 rounds of: 10 explosive chest to ring pull-ups on rings, 10 OHS with 45# bar, 3 HSPUs, 10 deep ring dips
5 minutes of dynamic stretching
5 minutes of hip/calf/shoulder mobility work
Main WOD
Ski Circuit
3 Rounds of: 25x24" box jumps with full hip extension at top, 50 squats, 50 walking lunges, 48x12" slalom pattern hurdles, 1 minute wall sit @ 90 degree angle, 3 minute rest between rounds
round 1 - 7:15, round 2 - 6:15, round 3 - 6:53
Warm-Down
Shoulder, calf, hip, hamstring stretching

I vowed to work on my weaknesses over the next year and today's workout had a lot of them: DUs, HSPUs, OHS, Muscle-Up building blocks. Ski workout felt ok for the first time through it. Should be able to do more and faster rounds soon.

[Terry Dickman]

Originally Posted by Jim Cordes

310 is a PR! Felt strong this morning.

Nice job Claw..I saw Conn disliked it on FB...so is that a joke?
Anyway, great way to start the day

12-22-10
1RM Snatch 135lbs, first time actually getting full squat snatches with some decent weight.

1RM Clean and Jerk 205lbs - we did this competition style in small groups which made it fun, 3 failed attempts and your out. Just missed 225 lbs, was able to clean it, but not enough speed on the jerk.

Then
As many rounds as possible in 10 minutes of:
6 Squat Cleans 135 lbs
12 Pull-ups
24 Double Unders

Got 4 rounds even, tried DUs in weightlifting shoes which was a mistake

[Jim Cordes]

Originally Posted by Terry Dickman

I saw Conn disliked it on FB...so is that a joke?

We bet who could do more by Christmas: Me deadlift or Nick clean and jerk? I think I've got this one, but the fact that Nick's C&J is in the ballpark of 300# is just stunning. Loser buys dinner. Poor guy is scared I'm going to bankrupt him!

The Claw

[Terry Dickman]

Originally Posted by Jim Cordes

We bet who could do more by Christmas: Me deadlift or Nick clean and jerk? I think I've got this one, but the fact that Nick's C&J is in the ballpark of 300# is just stunning. Loser buys dinner. Poor guy is scared I'm going to bankrupt him!

The Claw

Thats funny, I figured something was going on. Yeah, Nick is definitely a beast.
My co-partner Danny just did a 315lb C&J yesterday, and snatched 245 lbs. Fun to watch that much weight go up overhead.

[Bill Houghton]

Happy Holiday season everyone. I haven't posted in a long while. Did spend some time reviewing your posts above and marveling at your accomplishments. Since Thanksgiving, I have spent every day off (except today, need a recovery day) doing carpentry on the new box. I am recruiting some help tomorrow to speed up the work so we can open in January (fingers crossed).

[Jim Colby]

December 23
Warm-Up
10 minutes of jump rope drills
3 circuits: 5 strict DH pull-ups, 10 push-ups, 20 sit-ups, 15 squats with hold on last one at bottom
10 minutes of dynamic stretching and calf/hip/shoulder mobility work
Main WOD
Deadlifts: 10x135#, 5x185#, 3x225#, 3x250#, 3x290#, 6x325#
Shoulder Press: 10x45#, 3x95#, 3x115#, 3x130#, 4x150#
Stability Work
3x10 windshield wipers
50 x each leg of side leg raises with 3# ankle weight
50 x each arm of side-lying shoulder rotation with 5# weight
50 x prone Y on stability ball with 5# weight
2 minute plank
Warm-Down
Shoulder stretching

You heard it here first, my 355# DL and 155# shoulder press PRs are not long for this world. Everything felt great today.

[Bill Hoogsteden]

Jim - Awesome PR on the dead lifts! I'm jealous!!

WU:
400m run
2x10
pull ups (REALLY NEEDED the blue band assist! My hands are still torn up from Monday!)
push ups
GHD st ups
PVC overhead squats

WOD:
6 RFT:
5 handstand push ups
10 185# dead lifts
10 green band assisted chest to bar pull ups
40 single unders

22:17

Good WOD, the HSPUs were pretty easy. Did the DLs in 2 rep subsets. Was very happy about the single unders, did several sets of 22+ in a row & did one that was 39 in a row! (Good but frustrating!)

Got today's Burpees (Yay! Burpees!) 53 done!! It's amazing how easy 5 & 10 in a row are becoming!!

[Jim Colby]

William, I didn't attempt the PRs today, but am getting reps done just inside the PRs. Will likely go for the PRs next week.