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....