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Old 10-03-2008, 03:42 PM   #81
Craig Snyder
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Location: Hatton, ND
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Well...my body has been telling me that it is time for a change for a while. So I think I am going to listen. So I am going to switch from the CA wod for a while. I am going to try a very simple template:

Monday:
Back squat
Snatch pull
Press
Pull up

Tuesday:
KB Drills/Lunge Exercises
CA Metcon of choice

Wednesday:
Front squat
Clean pull
Jerk
Curl up

Thursday:
KB Drills/lunge Exercises
CA Metcon of choice

Friday:
OHS
Deadlift
Push Press
Rope Climb

Rest on weekends or as needed during the week. Intensity/rep schemes to be set as I get going weekly.

Today 10-3-08

OHS: 45x5, 95x3, 115 2repsx5
Ring push ups: 3x12
Rope climb: 15 foot x3 (L-sit x1)

As I haven't done a workout for 2 weeks, I didn't want to push myself to much. My hamstrings have a habit of locking up on me if I don't watch it on the first couple workouts after a time off.

Craig
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Old 10-08-2008, 04:33 PM   #82
Craig Snyder
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10-8-08

Front squat x max: 45# 2x5, 135x1, 155x1, 175x1, 185x1 PR
Clean pull, 95%: 135x2, 155 2x2
Curl up, 3xmax: 6,5,5 (rotating bar)

10lb PR on front squats, but the pulls felt really heavy. Friday I will hopefully max on deads. It will be my first time doing a regular deadlift in about 1 1/2 years...it might be interesting.

Craig
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Old 10-10-2008, 03:57 PM   #83
Craig Snyder
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10-10-08

OHS: 45# 2x5, 95x3, 115x2, 135 2x2
Dead lift, heavy single: 95x3, 155x1, 205x1, 225x1, 245x1, 265x1, 275x1
Push press: 95x3, 115 2x3, 120 1x3
Rope climb: 10 foot rope x3

135# OHS felt more solid than the 115's, weird. DL felt really good. First time doing those in a long time. 30# PR, which I can only the CA wod to thank for those gains. I haven't pulled anything off the floor heavier than 190# (Clean pulls) since probably last July/August.

275# = exactly 2x BW DL. (135# as of today)

Craig
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Old 10-12-2008, 06:02 PM   #84
Craig Snyder
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Spent the weekend wrapping up my garden. I canned 67 quarts of carrots and so far got about 10 quarts of tomato sauce canned, with many more to go. But my tomatoes are turning really slow. I had to bring them in about 1 1/2 weeks ago to prevent them from freezing out side and only 1/4 of them have turned so far. A few more carrots that we are probably going to freeze instead of can, then the garden will be finished for the year. Good feeling.

Craig
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Old 11-11-2008, 07:19 AM   #85
Craig Snyder
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I've been extremely unmotivated lately, I need to set some new goals.

I did slip in a workout, albeit short, this AM.

1 am KB swing L/R x10 each
2 arm KB swing x10
30 sec rest
Clean and press x5 each
30 sec rest
1 arm bent rows x10 each
30 sec rest
ab wheel roll outs 2x5

pull ups, 2x5

16 kg KB

All said and done in 15 minutes with warm up.

Craig
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Old 11-12-2008, 07:29 PM   #86
Craig Snyder
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11-12-08

Another quicky:

2 arm KB swing x10
1 arm KB swing x10
10 kipping pullups
KB snatch x10 each arm
10 kipping pullups
Push press x10 each
Windmill x3 each
Worked on bottoms up clean and presses: Rx3, L almost 1 after about 10 tries.

All with 16kg KB.
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