Warm-up Drills (04.26.2012)
Run 800m
2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups
15 x Air Squats
-Sumo Squats
-Samson Stretch
-Inchworm/Cobra Stretch
-Calf/Soleus Stretch

''The Barbell Humbler'' (04.26.2012)
Complete as many rounds as possible in 20:00 of
5 x Thrusters (65lbs)
7 x Hang Power Cleans (95/65lbs)
10 x Sumo Deadlift High Pulls (65lbs)
6 rounds + 3 thrusters

Skill Development (04.26.2012)
For Quality:
:20 x L-sit/V-sit
35 x Toes-2-Bar/Knees-2-Elbows
50 x GHD/Abmat Sit-ups
8:24

Skill:
Push Press review

WOD:
21-18-15-12-9-6-3 of:

DB Push Press (35/25)
T-stabilization Pushups
V-sits

Warmup
400m run
15 OHS barbell
15 KB Swings

Skill
Muscle up progression/Strict Muscle Up

WOD
12min AMRAP
40 bar facing burpees
20 OHS 120#
10 Muscle Ups

Score: 1 Round + 38 Burpees = 108
I really should have taken a rest day but was stubborn. this wod was a good one but a very sore shoulder made it a tough one.

6 Rounds (One for each daughter and one for each grandchild)

25 Air Squats
13 Burpees
12 Overhead Lunge steps
12 Push ups
12 Back Extensions (Superman)

Note: This totals 74 reps, one for each year of Buzz's life!

Back Squats
4-4-3-3-2-2-1-1

250#

http://crossfitsouthie.com/holy-hspus

Skill
Handstand walks/holds
Pistols

WOD
Run 800m
then
10 Rounds
10 Handstand Push-ups
10 Pistols
Run 800m

Level 3- 5 HSPUs
Level 2- HRPUs
Level 1- HRPUs- 5 Rounds

Notes
Did toes-on-the-box HSPUs and assisted pistols (holding onto the bar). I think I'm just barely strong enough to do a normal HSPU or at least HSPUs with kip, but I need to work on keeping a tight core, on getting up on the wall, and on staying stable.

TABATA fun:
- In teams of two, one working, one resting
- 20secs on, 5secs change period
- 4 rounds each of each movement
- Rope Slams
- Ring Supermans
- 24kg KB Swings
- Double Unders

In Teams of two, only one person working at a time:
- 3 rounds each person of each movement before moving onto next movement
- 10 x 40kg Back Squat + 40m Sprint
- 10 x 40kg Push Press + 40m Sprint
- 10 x Sit Ups + 20m OH Barbell Walk

PRE WOD: Ride to gym 1 mi. 20min Cybex L11 10min Bike

WOD: 2012 CrossFit Games Regional: Individual Event 1
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (modified, feet on high bar)
9:25

At this point, I think I could start doing real HSPU's in small sets, but the fear of kicking up into the handstand against the wall is the problem. Middle of a room, I have no problem kicking up into a handstand or trying to handwalk. The wall is my major mental hurdle.

It's pretty awesome having weather that allows us to be out at the park for our Sunday WODs. Although, it was a little cool today at the start. Fortunately, the WOD took care of that.

Sunday Park WOD:
2-Person Team
2 miles of 1/4 mile sprints

1 person sprints a 1/4 mile while the other waits to get 'tagged' in.

It seems simple and it was, but, it was a bit more work than I anticipated (underestimated the exhaustion that's created when you spring 1/4 mile).

Worked hard on maintaining proper POSE form during all runs. Made lots of mistakes, of course, but felt as though I got progressively better with it as the 1/4 mile sprints wore on.

Corbyn, one of my hoops players, and I crushed everyone today (by more than a 1/4 mile) ... and I never get to crush people on runs :). However, no one was timing it.

Clean & Jerk Complex

2 Rounds
Hang Clean, Push Press, Front Squat, Push Jerk (135lbs, 5 sets equals 1 round 75 sec. rest between rounds)

Then WOD- Death by Cleans (95lbs)

Every minute on the minute

3 cleans first minute, 6 cleans second minute, 9 cleans third minute and so on until failure. ( each minute increases by three)

9 minutes- 63 total cleans