Archive for November, 2010
If I couldn’t get my arms to work before this WOD – they are utterly shot now. Pre-WOD Double-unders Best: 18 d-d-d. Also 11 d-d-d and 10 d-d-d Some SPT and OHS work + more situps WOD Wendler Back Squat 55(5) 70(5) 85(5) Worked on speed out of the bottom 4 rounds – 15# DB […]
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Wendy’s Deep Wendler Thoughts 2
This is the final deload week. Not as much progress this time as last time. I’m going to blame 3 things – High stress during this cycle – Crappy nutrition – Minimal sleep. Jim Wendler is pretty frank in stating that this works best when you have the stress, sleep and nutrition in line. After […]
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Great thing about hanging out with young nieces and nephews – the resulting respiratory crud. Went to the box – but ditched the heavy cardio portion of the program. Just not breathing well. Thanks Tes for working with me today. Pre-WOD Double-unders. Best: 18 d-d-d Also: 12 d-d-d Group warmup WOD 5 unbroken power snatch […]
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WOD 9:00am – Cindy
Pre-WOD redline stretching – focus on hamstrings, hip flexors, ITB, shoulders WOD – Cindy AMRAP – 20 minutes 5 pullups 10 pushups 15 squats 10 rounds + 2 pullups. Done Rx for the 1st time! ——————————————————– As a measure of progress – Half Cindy was my first CrossFit workout. June 2, 2009 AMRAP 10 min […]
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Focus for my 41st year
Gee Brain, What do you wanna do tonight? Same thing we do every night, Pinky. Try to take over the world! ——————————————– In last year’s essay – my goal was to “move around my bodyweight easily.” We’ve made significant progress towards that goal. – Deadlift 2x bodyweight (270) – Well, managed to make it past […]
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Pre-WOD 5 minutes double-unders Best: 12 d-d-d Also: 10 d-d-d 10 minutes – on the minute 2 Squat snatch 12# 3 V sit 3 ring dips – toe assist. Note to self, next volume training – no toes. WOD Wendler Press 55(5) 65(3) 70(3) – just like last time. 5 rounds 3 weighted pullups 5# […]
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Pre-WOD redline 10 minutes – on the minute 2 SDHP 35# 2 OHS 35# 3 pushups WOD 10 minutes – on the minute Assisted muscle-up – green band. Need to move to blue band. Wendler DL 140(5) 160(3) 175 (7) – Grip gave out before back after yesterday.
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Pre-WOD 500 m Row 2 rounds 10 SPT 10 OHS 10 KB swings 15# 10 Good Mornings 35# WOD Wendler Back Squats 105(5) 125(3) 135(2) Off pace – Week 3 I got 4. Tabata Something Fun(ish) 8 rounds Hang Power Cleans – 65. 1st 4 done at 20#. Dan PCF made me go up weight […]
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WOD 9:00am – HPC, Pullups
Pre-WOD Group Warmup probably shouldn’t have used the 35# barbell Also – getting great distance on the 20 burpee broad jumps. WOD 10 minutes 2 hang power cleans 95# 2 strict pullups Next time – 105#. These weren’t easy – but I was very confident that I could make all of the reps. Post WOD […]
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Pre-WOD Yoga (thanks Alison! Needed that.) WOD Wendler DL Warmup – 105(3) 130(3) 150(3) 170(9) – probably could have done a couple more with drop/pickup, but felt an exertion headache coming on. 4 rounds 3 squat clean thrusters 65# 5 pullups Round 1 – 5 kip, Round 2 – 3 kip, 2 strict, Round 3 […]
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