Upcoming Event

We have tentatively scheduled the First Annual Sore Corps Highland Games for Saturday, November 8, 2008. Time and location TBD. Events will likely include reasonable approximations of traditional Highland games:

Stone put

Hammer throw

Caber toss

Cumberland wrestling

Tug of war (team event)

Chris Wednesday

Trying to catch up on the Crossfit WODs, so I did push jerks at lunch time:
5 sets of 135lb x 3 reps. A little sore from benching yesterday, so went a little lighter than 3-rep max weight.
Followed with neck work - lie on bench, 25lb. plate held to head, 4 directions;
and ab work:
10 hanging straight leg raises
10 second static L-sit on dip bar
10 L-sit raises on the dip bar, which led to tricep failure and a controlled crash (yikes!)
20 KTEs
Then a couple sets of medicine ball full sit ups alternated with static handstand against the wall

Late afternoon:
Back Squats - warm up w/ 135, then
225 x 3, 4 sets of 275 x 3

Sam Tuesday

KB Floor press 2x5x97

Snatch Grip DL 185x5, 235x3, 255x2, 275x1

Rack hold (Clean the bar to shoulder and hold) 185x30 count
This started to hurt but not too bad. Used more of a press grip but I think gradually narrowing the grip will be the way to go. Also need to stopwatch it, probably sped up there at the end :o

Dips 2x20

Was going to front squat and pistol but my knee is a little banged up from some spectacular fall I took recently so I'm not going to do much of any kind of squatting for a few days.

Christine Tuesday

20 rep squat workout

70# - had to split into 10 and 10. Worked on a new technique beforehand and with the lower bar position she couldn't rest standing. Will fix for next time.

Work Your Weakness Month - Part 1

Chris decided to work a couple of his weaknesses before teaching kickboxing class:
OH squat - 45lbx10, 65lbx8 x3 sets
Bench - 135x8, 175x3x 4 sets

Class warm-up: 3 min. jump rope and 20 TGU w/ 15 DB

Balance of class time spent on single-stick Kali technique, rather than kickboxing.

Sam Monday

Ugh, hungover so decided to do the Russian hangover cure - KBs and Pickle juice - minus the pickle juice.
Spread out over a few hours:

62# KB - On Clean and press (C+P) ladder to 5 (1 right, 1 left, 2 right, 2 left...)

62# KB - Four C+P ladders to 3 with pullups (1 C+P right, 1 C+P left, 1 pullup, 2 C+P right...)

97# KB press 5x1 each side/ 3 pullups/chinups

Double hand swings with 62# 4x25

Labor Day: Chris and Melanie

Went to the Vanderbilt track to work on tempo and pose running, and also for me, Melanie, to see what is like to run a faster mile than I do on the 3-mile runs. So we did it and imagine my delight when the stop watch clocked us in at 9:01! Our goal was to get in under 10:00. I now know how fast I have to run if I want to meet my goal of running a 5K in 27 minutes by then end of the calendar year. 30 minutes might be more realistic.

FYI - I like the pose running, and think I'm getting it, but it works your calves like crazy. I was hobbling around for a good while afterwards.

Chris then did four 100 m sprints barefoot on the grass while I sat and watched.

We then both spent a couple of minutes on handstand and I practiced headstand too.