"Northwest Regional Event 4" modified

40 kilo, Thrusters, 30 repetitions

3 Rope Climbs, ~20 ft

30 Kettlebell Swings, 50 pound

50 kilo, Thrusters, 20 repetitions

2 Rope Climbs

20 Kettlebell Swings, 50 pound

60 kilo, Thrusters, 10 repetitions

1 Rope Climb

10 Kettlebell Swings, 10 repetitions

17:40

Low back Rehab Session #4

1. Back Squats 25-25-25
110-155-195(18)

I couldn't get out of the whole on the 19th repetition. And I didn't raise my heels today, where as previous two session I have raised the heel. It felt different, I have to really figure out my techniqe.

2. 5 Rounds
40 pound, Weighted Pull-ups, 3 reps
5 Strict Pullups
7 Kipping Pull-ups

12:54

Note: First round was unpartitioned, as Rxd. Thereafter partitioned. Tuff !

Low Back Rehab Session #3

1. Back Squats

110 x 25 - 155 x 25 - 195 x 17 couldn't get 25

2. 15 Rounds

5 pullups non kipping

10 pushups

"Randy" 7/25/10

"Randy"

For Time:

75 pound, Power Snatches, 75 repetitions

9:03

Emphasis on technique

"Seven"

"Seven"
For Time:
7 Rounds
7 Handstand Push-ups
95 pound, Thrusters, 7 reps
7 Knees to Elbows
135 pound, Deadlifts, 7 reps
7 Burpees
55 pound, Kettlebell Swings, 7 reps
7 Pullups

37:58

I did this one late , and it was the hottest day of the year today. I hauled shingles from the garage to the dumpster earlier today. This workout took too long. I was dripping sweat.

a.m.: roofing , p.m. workout 7/21/10

1. Back Squats ( Bill Starr's injury rehab program)
110 x 25 reps - 130 x 25 reps - 155 x 25 reps. Shit's tough !

2. 3 Rounds
10 muscle-ups
15 handstand push-ups
20 v-ups

a.m.: Helped Dad tear off roof = carry a few hundred pounds of shingles from roof to dumpster

p.m.: " Nutts "

in memory of Lieutenant Andrew Richard Nuttall

For time:

10 Handstand Push-ups

15 Deadlifts 165 vs. 250 pound as rxd, due to back injury

25 box jumps, 30 inches

50 pull-ups

100 wallball shots, 20pound ball

200 double-unders

run around the block ~ 400meter with 45 plate

32:20

Craig:

85pound press

175 pound deadlifts

18inch box jumps

blue band pullups, 30 reps

15pound wall ball

400 jump ropes

35pound 400m run

34:08

Back Squats + Core

1.

Back Squat 5-5-5-5-5

205-210-215-220(4) Had to stop, due to lower back spasm.

2. 3 Rounds

a. L/tuck-sit, 60seconds

b. Neck Bridge, 60 seconds

c. 60 Sit-ups

d. 30 Hip Extensions/Leg Curls

"Arnie"

"Arnie"
For Time:
1.5 pood Kettlebell, Turkish Getups, 21 reps, Right Arm
50 Swings
21 Overhead Squats, Left Arm
50 Swings
21 Overhead Squats, Right Arm
50 Swings
21 Turkish Getups, Left Arm

38:35

Bernadetta: 40:03 #10DB for getups and oh squats , #20KB for swings

Daniel: 40:38, #20DB for getups and oh squats, #36KB for swings

Craig: 46:29, #15DB for getups and 36KB for swings and front squats(instead of oh squats)

Snatch Practice & "J.T."

Warmup: (Power Snatch 3-Overhead Squat 3-Hang Snatch 3- Snatch 3) x 3 sets

1. Snatch 3-3-3-3-3-3
95-115-115-125-130-135 pound

2. "J.T."
For Time"
21-15-9
HSPUs
Ring Dips
Push-ups

19:38

Fran

1. "Fran"
For time:
21-15-9
Thrusters
Pullups
7:35

2. 15s work/15s rest x 8 sets
Hollow Rocks

3. Farmer's Walk, 40pound Dumbbell. Down the alley and back up. It took about 3-4 sets.

Mix Max

1. Snatch Grip Deadlifts 5x5sets

135-185-223-233-233

2. Inverse Tabata L-sit , 10s work / 20s rest x 8 sets

3. For Time:

4 Rounds

Run 400m

50 Squats

13:30

19:35 Bernata 95x5

19:56 Daniel 140x5

Tommy V

"Tommy V"

50kg, Thrusters , 21 - 15 - 9

Rope Climb, 9 - 6 - 3

25:27 PR !

comp: 10/30/9 , 28:51

Clean Practice + Short MetCon

1. Cleans 3 x 6sets

135-145-155-155-160-160

2. For Time:

135 pound, Push Jerks , 20 reps (Taken From the Floor)

40 Burpees

6:02

Rest Day Gymnastics Skill Practice

Outside in the park. I did some dynamic stretches. And then practiced these skills.

4-5 Rounds
1a. tuck straddle planche, max hold ~5-10 seconds each
1b. pistol squats, 3R/3L
1c. L -pullups/ L-holds/toes to bar medley

2.Handstand Practice for about 10 minutes

I've made a few mental/bodily realizations while handbalancing today. I found how to hollow my body and that really places you in perfect balance. I was able to hold a handstand longer than ever. The second breakthrough was how to settle the weight of your body on your shoulder blades just as you want to settle the weight of the bar when you Jerk a weight overhead. Third was the realization of how to use the whole torso, and even legs when you have to, to balance and not just you hands and wrists.

"EVA" 7/5/10

"Eva"

For time:

5 Rounds

Run 800m

30 KB Swings, I used 1.5 pood

30 Pull ups

47:08 , (4 Rounds + 800m.) I did not complete the swings and pullups of the 5 th round, because I messed up my hands. Eva is hurtful.