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Not having a banner day. My heel is killing me today and the sides of my quads are stiff and sore (again). Sitting here packed in ice. My body must know my birthday is coming up soon. Good grief Charlie Brown!

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Charles, sorry to hear about the injury. I hate lay-offs. I have one planned in a few weeks and I'm already dreading it.

Jay--welcome aboard. When I lived in Flushing, I used to hang out in Long Beach: jogging and surfing.

Diane--so is there now "Crossfit Golf" ? I don't play the game--and have been asked to leave the local course several times because I thought that the fairways are great places to run. :yikes:

Did the Back Squat today: 2 X 10 X 185, 5 X 225, 3 X 275, 1 X 315, 1 X 365, 1 X 375 (f---.5 depth), 5 X 225. No PR today. It'd be worth my time to practice holding the bottom of a squat and powering up.

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[B]Jay[/B]- Welcome Brother ! I'm glad you're here. The WW board is not nearly as fun and active as this one. I hope we'll have the opportunity to train together soon.

[B]Pat[/B]- I didn't know you once lived in NY. Hope there's enough transplants in AZ that you have access to good bagels and pizza.

[B]Diane M.[/B]- Sweet work on the KBs

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Been a bit delinquent here but for good reason - more landscaping, digging and dragging, deck staining ....

So I got my second CF workout done today.

Warmup x 2 rds (less PLUs)

Push Press 3 x 4 @ 54#

[U]WOD 1[/U]

AMRAP IN 15 [LIST]
5 OHS -34#
10 HOLLOW ROCKS[/LIST]
SCORE: 15 RDS

[U]WOD 2[/U]

AMRAP IN 10[LIST]
3 SNATCH - 44#
6 BURPEES[/LIST]
SCORE: 6 RDS +3 SN

----------------------------

There've been no slackers here I can see. :notworth: Nice work everyone!

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[QUOTE=John Warkala;636397][B]Jay[/B]-
[B]Pat[/B]- I didn't know you once lived in NY. Hope there's enough transplants in AZ that you have access to good bagels and pizza.[/QUOTE]


Don't eat too many bagels anymore---they are not as good here--soft and taste more like bread. Einstein's comes the closest. There are a few Ray's Pizzas and I drive out the way to get their pizza. Friday is still my traditional pizza night.

Stephen, I do my workouts at a local gym.

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Today - 08/03/09
6AM Group of 1 workout on the North Shore with Patrick

WU
3x
Walking lunges with a forearm to instep stretch (ouch)
Squats

[B]WOD[/B]
AMRAP in 20 minutes
5 burpees
10 push-ups
15 squats

:confused: I am having a senior moment that is preventing me from remembering my score

3 x 15 stationary lunges (each leg) with a hold at the bottom of rep 15


[B]Charlie[/B] - Sending you curative broccoli
:broc::broc::broc::broc:

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John - Thank you for your help. As you can see I got the picture up. It was taken when I was in China and Taiwan in June.

I look forward to getting together with you in the near future. The best time is probably a Sunday morning. I would come by OB for a WOD.

Todays WOD, somewhat complicated to write down.

4 rounds KB press 10 each arm 18#, sprint 20 yards, 20 push ups. After completion of round, partner goes while you do 10 alternate KB presses and do a a KB hold until he is finished with his round. My best time for round was 47 seconds.

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Today Back squats 1-1-1-1-1-1-1
I did 175-185-185-175-175-175-175

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did the "JT" with a few scales. did the practice MU from kneeling position. Noticed that one of the keys for me with the MU and later with the dips is to keep my elbows close to my sides. My form later on in the sets got very sloppy once my elbows started to bow out. Then the depth of the repetition gets shallow.

did the HSPU's with my feet over the bar of a Smith machine. Dips on the rings.

21-15-9 of HSPU's, Ring dips, and push ups. Time was 10:35.

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Squats:

155, 175, 185, 205, 215, 220, 225.