Continued with my linear progression DL

DL 4x5

255, 255, 255, 255

then I did 10 ring dips and 20 pullups

Resting tomorrow.

5k run med./med./fast   20’53”

pullups/cleans/burpees

10 burpees, 500m row, stretching
WOD:
7 rounds for time
5 pullups (28# assisted)
5 cleans 50#
10 burpees
finished with 4 extra burpees for 84.

20:30

3/4/10
WU:
2 rounds of:
15 GHD to parallel
10 25lb db shoulder press
10 40lb db swings

7 rounds of:
3 DB shoulder press: 35, 40, 40, 45, 45, 45, 50(f)
5 “log” lifts (that’s what I’m going to call them): 100, 100, 110, 110, 110, 120, 120
120 single unders
Cashed out with another set o 15 GHDs and 6 db snatches on each arm

WEDNESDAY 100303 DONE ON THURSDAY, REST DAY
Shoulder Press 3-3-3-3-3-3-3
Post loads to comments.
50
55
60
62.5
62.5
62.5

100227 Squats, Pushups, Pullups, Situps
Puppies:
5 Squats
5 Push-ups
5 Pull-ups
5 Sit-ups
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
25 Squats
25 Push-ups
25 Pull-ups (w/70# assist)
25 Sit-ups
8:50

@CF East Sac

Warm-Up:
250 single-unders
Leg Swings For/Back/Lateral 10x
Scorpion 5x
Iron Cross 5x
Straight Leg Samson 5s ea
Straight Leg Deep Lunge 5s ea
Straight Leg Hip Pulse 5s ea
Raise Rt Arm then Lt 5s ea
Wall Hip/Quad Stretch 30s ea
Band Hamstring Stretch 30s ea
Over & Back 10x
Pass Through 10x
Arm Circles For/Rev 10x

2rds:
10 Push-ups
10 Ring Row
5 Front Squat 45#
5 Push Press 45#
5 Thruster 45#

Then this little gem:

3 Rounds:
Run 800m
15 Thrusters 95/65
30 Sit Ups
75 Double Unders

I used 25# DB thrusters and hurt my shoulder a little on the last round.  Hopefully I didn’t set myself back.
Time: 28:45

Cashed out with shoulder rehab exercises.

is there a reason i am not sore from yesterday’s wod. i’m pretty sure I pushed myself hard enough, each set of 3 felt like imminent failure. no soreness in shoulders at all!

fox_wildboar - 04 March 2010 02:17 PM

is there a reason i am not sore from yesterday’s wod. i’m pretty sure I pushed myself hard enough, each set of 3 felt like imminent failure. no soreness in shoulders at all!

then be in fear of tomorrow’s WOD and BRING it when it comes to make up for the lack of soreness. there are some days where you won’t be sore and that just happens to be a passing blessing. Take it and run with it.

Day 12 of My personal push up & chin up challenge:- chin ups with blue band feet together x 16 reps (6,4,3,3), push ups against pin 2 x 16 reps (6,4,2,2,2), done this morning.

Warm up:- arm swings / rotations, knee highs 5 dislocates with 5 o/h squats.

Shoulder press @ 7kg x 4, 12kg x 3

100203
Shoulder Press 3-3-3-3-3-3-3

15 - 17 - 19 - 21 - 23PR - 24F - 22kg
Rested 2 mins between sets

23kg felt really heavy today but I squeezed it up there. the 24kg was not going any where which kinda suprised me as 1RM from CFT 24th Feb was 25kg?
But I didn’t get a full nights sleep last night and I hadn’t eaten well thru the day really so we will see next time hey.

Cash out:- KTE attempts 3,5,3

Sung - 04 March 2010 10:59 AM

Should have rested. Didn’t feel good at all.

For time:

10 Rounds

BW Front Squat X 3 (185lb)
Ring Dips X 5
Knees to Elbows X 7

12:47

CFFB WOD. I was gonna do that today but I had FS for CFSB. Might hit it tomorrow.

cash in:
elliptical 30 min , level 4, 4.0 miles
shoulder press:
3-3-3-3-3-3-3
45-65-65-45-45-45-45

thought I could handle 65 throughout but hit failure on the last rep of the 3rd set and had to bump it up.
Dropped back down to 45 and focused on form.
Shoulders are definitely my weakness.

walk warm up

6X200m run w/60 sec rest

walk cool down

striving for 8X400m runs w/30 rest.

Today I ran 20 min outside while chasing my 6 yr old on a bike and pushing my 3 yr old in a jogging stroller.  We stopped at a park and I briefly worked on pull-ups.  Getting better at starting from a hang but still need a little kick to get up.  PUs are not progressing as well as I’d like but I plan to stick with them!

Also did the 15/1 ladder progression of push-ups/sit-ups.  Time: 10:54.  The last time I did this I did it in 12:06!

“Garrett” - self-scaled

Three rounds for time of:
75 Squats—> 20 squats
25 Ring handstand push-ups—> 10 standard push ups
25 L-pull-ups—> assisted pullups

Post time to comments—9:18