October 7, 2007 MetCon Day

Tabata Jumprope for 16 minutes

CrossFit's WOD "J.T."

Handstand push-ups
Ring Dips
Push ups

21-15-9 for time.

Handstand push-ups down to 2 dynadisks, everything else as rx'd.

Time- 7:59

Ordered my Buddy Lee Jumpropes tonight. Got one for myself and one for the kids, can't wait to try it out.

October 6, 2007 ME Day

Ok, originally I had planned to do a heavy squat day today, but I talked myself into trying the WOD on the PerformanceMenu site. Big mistake. First, back was a little sore from yesterday. I had to haul all my bumpers, chalk, etc..upstairs into the garage- pain in the *ss. Snatches were slow and did not have any "pop". Hit myself in the head with just 165, decided to call it quits on maxing on the snatch and c&j and try to salvage the day and do what I should have done in the first place- squats. After dragging everything back downstairs I hit exactly the weights I needed to do today-

BB Sqt 134/10 225/3 275/1 315/1 335/5 355/5 370/5

I knew that I should have stuck with my plan, but I enjoyed the PM workout so much yesterday I was tempted to try another one today. It was not a bad WOD on the PM site, but it was bad for a me- a 46 year old guy with marginal recooperative(sp?) powers. Will I repeat this mistake again- probably.

October 5, MetCon Day Plus

Today I did the PerformanceMenu WOD. This is a great WOD site that began on October 1, and can be found here-

http://www.performancemenu.com/index.php

You can also subscribe to the PerformanceMenu online journal from this address, which if you have not done already- do so today.

PM WOD
Hang Power clean and Jerk 5x2 with 60% of last C&J max (used 155) Rest 60 sec. between sets.
Snatch Balance- worked up to 170/2 2 minutes rest between sets.
Max pull-ups (did these from deadhang) 12,10,7 2 minutes rest between sets.

3 rounds for time-
25 double unders
10 one arm dumbell split snatches (used 40lb db)
10 GHR Situps
Time- 10:15

October 4, 2007 Rest Day

Rest day today.

October 3, MetCon Day

Today's MetCon workout template is courtesy of Coach Rut. He has a great blogspot at http://coachrut.blogspot.com/
Original workout called for 12 pullups, but I am all pullup'd out. I went with bodyweight bench presses for 12 reps instead.
3 rounds for time of-

400M run
21 Ball slams (20lb MB)
12 reps of bodyweight bench press (195lb)

Time- 11:57

As a side note, this month's CrossFit journal (October 07) is very good. I especially liked the article by Lon Kilgore on specialization. Excellent read. Check it out here- http://www.crossfit.com/journal/

Free issue is located here
http://www.crossfit.com/cf-download/CFJ-trial.pdf

Protect Your Children

Somber post, but one worth writing. Protect your children. Trust no coach/teacher/mentor with their safety if they will be put in a situation where they will be alone with this individual and not with a group or have other adults/parents present. This is from our local media, and yes - I knew who this guy was because I had lifted in several of his meets.

http://www.ketv.com/newsarchive/14255331/detail.html

October 2 2007 ME day Deadlift

ME day, started with a clean grip deadlift

245/1 295/1 345/1 395/1 425/1 Stopped here. The last time I took a single was in July, and pulled 410. DL strength slowly coming back.

Steel Log clean and press
One clean and one press on each rep
130/3+3 x 3 150/2+2 x 2 170/1+1

3 Rounds for time:
50M sprint
10 box jumps (24" box)
20 cross chops with 16K kettlebell (10+10 each side)
Time- 5:01
* this final metcon came from Greg Everett Performance Menu site. He is now doing a WOD, and has some good ideas. www.performancemenu.com

October 1, 2007 MetCon and Power Snatch Work

Power Snatch from Blocks (above knee) 95/5 x 2 115/3 135/2 145/2 150/2 155/2 160/2

Modified "Cindy" Only had 10 minutes...so as many rounds in 10 minutes.

5 pull-up
10 push-ups
15 squats


12 rounds in 10 minutes.

September 30, 2007 Rest Day

These are becoming all to common....