Let Big Bear Wrap His Paws Around Ya

7 rounds for time:

5 Unbroken Strict Press (make it tough)
10 Strict Toes-To-Bar
Bear Crawl 50m

Ran with 110#... we didn't time it.

Swam 500m in 10:39 after... used sidestroke.

Back Back Back Back Back Back Back

A. Press: heavy single
B. AMRAP in 5 minutes: burpee ladder by 2's; partial set's count, must have visible pause between sets
C. 800m TT

a. 132lb... a shameful 2lb PR
b. completed 18 rounds +1/20
c. 2:49... even more shameful than the press (18 sec off my PR)

After working with the fellas today it seems I need a lot of work leaning back on my press... most of the big movers were basically starting in a incline bench position from the stand and whipping their head under the bar as soon as they could. Working on this technique might help me see some more gains... As of right now I do a super strict shoulder press with almost ZERO lean (I think because I've been protecting my low-back.)
After, did 12x2 box squats "every minute on the minute" with Jonathan at 154lb. Then did 3x10 glute ham raises with a abmat/kettlebell set-up and a red band.

*AHEM

A. Power Snatch: heavy double in 12 minutes; rest as needed
B. Push-Press: 3,3,2,2; rest 3 minutes
C. Dual Russian Kettlebell Swings: 5 x 10-15 reps; rest 1 minute

a. 132 was my best
b. Did strict press and only pushed 110x3, 120x3 me thinks
c. Did 35, 44, 53, 70 (only 7x), and 53... really needed an inbetween

Uno Mas

A. Back Squat @ 20X2: 5,5,5,5,5; rest 3 minutes
B. Overhead Press: 5,5,5,5,5; rest 2 minutes
+
4 sets @ 95% effort:
15 sec AMRAP Burpees
45 sec rest

242# was my best today... that's a 5 rep PR for me. 113# was my best press x5... I got 118 x4. Pretty sure that's a 5 rep PR as well. Burpees I pulled-off a 9/9/9/9/9. Just couldn't seem to get that 10th rep!

Fun Fast Friday

Push Press
1-1-1-1-1-1-1-1-1-1-1

5 rounds:
45sec, max pull-ups (unbroken sets of 5)
90 sec rest

Did this with Chris... we had a full class so we weren't able to snag a power rack, it took us longer to get set-up, and we weren't quite able to finish all 10 push-press. Warmed up with the bar, 115, and 135. then started with 155 for my first round. Unfortunately I couldn't get 165 next. Tried it twice actually. So I dropped back down to 155. Got it. Threw on 160. Got it. Then threw the 165 back on and got that. Weird. My form was all over the place. But I finally got it locked down with the bar in full contact with my shoulders and a good, fast hip pop. It really helped me to take an extra deep breath and push my belly out to lock-in my spine. My former 1RM is 175 so I'm sorry I didn't throw at least that up today... but I think I could have gotten it (after getting locked in) had we had more time.

On the pull-ups I did 5-4-4-4-4... that's sets of 5, so we get a grand total of  105.
Also did 3x5 of strict press at 95 to finish things off.

Weight: 167.0

Atropheee

Jerk
3-2-1

Press
3-2-1

Legs and low back were pretty tight today, but got to the box a lil early and warmed-up fairly well. Ran with ye olde split jerk on these and tossed up 160x3, 175x2, and 185x2 (10# PR). I went for 195 on the 1x and failed... 3 times. Soooo close tho! Tweaked my back a bit on the second 185 catch and think that was holding me back mentally. I rolled it out immediately and it's a wee bit tight now, but its ok.
Press was a joke after all the jerk... think I did 95x3, 105x3, 125x2, and 105x4. Shoulder strength is still pathetic. Dunno how I've survived this long.

Shake, Rattle, and Roll

Press, Push, Swing!
1. Press 1RM in 4 minutes
2. Tabata push-ups
3. AMRAP KBS in 4 minutes (m1.5/w1 pood)

With an empty bar as your starting point, add or subtract weights as needed on a 4 minute timer to determine your Press 1RM; once the 4 minutes is up, you have a 10 sec break before you begin 8 sets of Tabata Push Ups (20 sec work/10 sec rest) scored by the lowest # of reps you do in a set; once you have finished your last set of push ups, you have 10 sec before embarking on a 4 minute swing session with your favourite piece of metal for total reps.

Press: 125#... Check
Tabata: 15/15/15/15/11/11/9/9... Check
DB Snatch: 56 @ 45... Check
Patty-cake Abdominals... CHECK!

Total: 190

Burpee Belly

Pressing Complex:
Press, heavy single
Push-Press, heavy triple
Jerk, heavy five

Burpee/Box Jump Interval
3 rounds for total time:
15 burpees
20 box jumps
15 burpees

125/150/165(x3)

SOUP SANDWICH today. I took a nose dive off a box and almost "lost it" on the gym floor. Oh well... NEXT!

1:43/2:27/???

W/G/M Mash-Up

With a continuously running clock:
5 minutes: obtain a heavy single on snatch
5 minutes: AMRAP of chest-to-bar Cindy
5 minutes: max calories rowed
From the first second of snatching to the last second of rowing, the clock does not stop.
1 round of Cindy: 5 chest-to-bar pull-ups, 10 push-ups, 15 squats

135+215+82=4325# PR on the snatch

Front Squat: worked up to 208x3, then 213x2, then 208x2
Press: worked to 120x3, then 130(f), then 125x2... Ugh

A Man Of Wealth And Taste

Press
Heavy 5

Run/Squat
4 rounds, AQAP:
400m run
50 air squats

95/100/105/110(x4)/105

10:59 2L2Q

This met-con was the first and only WOD I DNF... we did it 06/29/09. My low-back seized-up and the pain had me writhing on the ground. Happy to have had the chance reintroduce myself. Thanks for the mojo Chase

ps Chris Spealler has done this in 8:33 (if not faster)

Press 'n Tailpipe

Press
3-3-3-3-3

Then, "Tail Pipe"

120(x2)... went back down to 115 and stayed.
6:30 tailpipe (exact same time I had in August)