I like what I see

Friday 05/15/2009
Front Squat 3x5--150#, 160#, 170#
Back Squat 12-15reps 155# at 12reps

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
13:51

I have done this one faster but then realized that previously I had been helping with my arms. This time I made it through 3rounds without help from my arms (I am now unable to walk upright, or cough, or sneeze, or laugh) It is also more cumbersome doing GHD situps over a bench. I wish I had my own. Maybe some day I will come into $600 that my wife will let me spend.

Saturday 05/16/2009
Shoulder Press 3x5--95#, 105#, 115#
15-12-9 with 85# which looked more like 15-[8,4]-[6,3] I was really hoping to get through this one, it is that minute break and no more that gets to you, you have just enough time to shake out your shoulders and you are back at it. Oh Well next week.

5rounds for time:
5-One arm DB snatch 40#
10-Ring Pushups
5-DB Thrusters 40#
10:58
The Thrusters were fun, very dynamic with the DB, I do need to work on my form with the snatch but very productive I thought.

I am very happy with the progress I have been making. What was my 3rep max is now my 5rep max and I feel I can push and pull heavier weight during some of the WODs. Next Thursday is "Diane" as Rx'd

Reach for the sky

Quickly Wednesday
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
12:04
I Love to Hate GHD situps. They are OK when you are doing them but the next 2-3 days after are HELL as your entire abdominals are sore.

Friday
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
My first time with Nancy and I was nervous. 24:01 was my time. The 400 was OK but the overhead squats were the difficult part. It does not look bad on paper, 95# whats 95#, I will tell you what it was hard. Definetly something I need to work on. Overhead squats