Rest Day on http://CrossFit.com

Skill Day on http://CrossFitKids.com

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5 x 3 - Power Cleans @ 145 (New PR!)
3 x max reps - Chin ups (12-14-12)

12 Half Gassers, 1 at the top of each minute

slowest time: 20.87s

Hang Power Cleans

  85# X 3
  95# X 1
115# X 1
125# X 1
135# X 1
145# X 1 (F)
115# X 3

Rest?

With pleasure.

30 muscle ups

Puppies:
For time:
40 jumping pull-ups and 40 bench dips.

(7 minutes)

090715 JJ “NANCY”

5 rds
run 400m
15 OHS @ 25lbs

17:31

first time doing OHS. Very unstable.

50 Double Unders

good day to you all,

had to shift the wod and will make up the hang power clean tommorow.

today 60 pullups and 60 dips in 8.34

finished with 30 knees to elbows and burpees, well off to work…

have a good day

30 Muscle-up progressions for time

Bottom of rings level with top of head. Tuckers progression (toe nails on ground).

started as low as possible, and used as little assist as possible. After the transition, feet were off the ground. full range on the dip portion, up and down.

Most I could do was 2 consecutive without a short rest.
20:54

w/u
100m jog
25m walking lunges
spiderman stretches
15 burpees
med ball clean progressions

WOD
100 walking lunges
75 shoulder press 45#
50 med ball cleans 20#
25 HSPU (assisted about 4” depth)
50 box jumps 20”
75 Push press 45#
100 squats
TT 22:50

Wokred with Jeff Tucker on my MU and HSPU. SO much insight in about 30min. Went back down to basics, did hollow drills, worked strict MU progressions. No MU for me today. He wants me to work the solid strict form just abhit more. Not keeping the tight position when I am up in the transition getting set for the dip. Big suggestions are to work on my dips more and do the MU as a skill work. HSPU got to work the hollow a bit more and use the bands to get that good range of motion. Now off to do some tasty beverage tasting.

Day 96.  Rest day.  Rested.

Buy in:
Stretching
CFWU: 3 rounds, added in 10 reps of dislocates per round (I love those things now)
HPC practice: 10x45#, 3x65#

WOD from Thursday 090716, Hang power clean 1-1-1-1-1-1-1 reps
95-115-135-155F-135-145-145

Cash out:
HPC 10x95# supersetted with Push Press 10X95#
2 mile jog home from the Y.

Felt good, just need more technique work. Limiting factor for me as always was front rack at the end, my grip and forearm strength. Actually not being able to dump the bar when done was what limited.  I find it hard to safely get the bar back down from front rack, so spend more time and energy getting it back down. Stupid.  I know I can hit 155 and maybe 175 next time with better technique and more forearm flexibility and strength.

w/u:
run 500m
row 1000m

“Cindy” - puppies
AMRAP in 12 min of:
1 pullup
4 pushups
7 squats

= 26 rounds + pullup and pushups (4 round improvement from May 15th)

10 min stretch
5 handstands
10 HSPU progression from ballet bar
OHS 3 x 5 @ 25 lb

back squat
5 @ 65 lb
5 @ 115 lb
5 @ 125 lb (5RM PR)
3 @ 135 lb (3RM PR)

20 KTE
10 min stretch

Rested yesterday and ate poor food choices

Today at MBS CrossFit, owner, Pat Burke 8th in this years games

W/U work on DU’s, new whippy ropes. I got 5 for a PR, then couldn’t get above three, and I hate to say it I liked the rope better than my Buddy Lee

various w/u as a group, and a 1 mile run

WOD 7th from the games
AMRAP in 8 minutes
4 HSPU on parallelet, I did on the floor to a 1/2” pad first 5 rounds unbroken
8 16 Kg Kettlebell swings, I don’t think I got them all to that odd games standard but did use a higher swing then my usual.
12 GHD sit-ups, no GHD did unanchored sit-ups with 15# dumbbell

6 rounds +HSPU+KB swings+9sit-ups

I liked this one
I want to try the parallelet option to help get past the sticking point I seem to have at the ground. Pat suggested trying with the weights stacked just 1/2” below deck level, touch head to there then power back up through my sticking point. worth a try

Hang power cleans1-1-1-1-1-1-1
-95#
-125#
-135#
-145#
-155#
-160#
-170#failed
-160#
A little behind (alot going on at home) but that’s life . Muscle ups tomorrow!!!!!
LOL everyone.

At Crossfit kop

Helen
3 rft
400m run
21 kb swings, 55#
12 pullups

9:33

last time I did this was march 08 and time was 14:00+

cash out
L sit on parallelets
41 seconds

Saturday, July 18th, 2009 - Rest Day/Skill Day

CFWU
50 good mornings
2 sets of samson stretches
30 sit ups
20 pushups
20 pull ups
20 dips
30 OHS

Day 2 ( week 1)
Burgener Warm Up
1 set of
-3 45# OHS
-3 45# Pressing Snatch Balances
-3 45#Heaving Snatch Balances
-3 45#Snatch Balances
WOD- Rest Day

3 sets of
-5 HSPU’s off Smith machine, forehead to floor