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JB - Have your ears been burning? I told a bunch of "the Kids" about your 10,000 Burpees (Yay! Burpees!!) accomplishment. There was a collective gasp followed by "TEN THOUSAND BURPEES!?!?!?!" Yay! Burpees!!:D

Since we're talking Paleo, anyone up on doing Paleo while taking coumadin?

[B]WU:[/B]
400m run
3 rounds:
10 Air Squats
10 Push Ups

~40ft:
Spidermans
Sumo Squats
High Knees
Butt Kickers

Mobility work for shoulders (PVC Pass throughs,...)
Med Ball Clean Practice

[B]WOD:[/B]

5RFT:
30 KBS @ 1.5 Pood
10 Squat Clean Thrusters
15 Burpees (Yay! Burpees!!)
3 min Rest

40:46

[I]There were [URL="https://www.facebook.com/media/set/?set=oa.10151213524827979&type=1"]pictures on facebook[/URL] from the 0600 class that made this WOD look ugly! They were right!!Any WOD with "rest" in it has an equal amount of "SUCK" in it!! I've been happy that my KBS for 1.5 Pood (& 2 Pood) seem easier. Unfortunately, the next movement was the Squat Clean Thrusters, which are more brutal than Thrusters or Squat Cleans alone! Ended doing 'em in subsets of ONE! Had little left for the Burpees! (Yay! Burpees!!) At least I wasn't the last one done!! [/I]

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ya that one just sucked reading it william

JT couple of quick breakfast ideas....left overs from the night before with a couple of fried eggs over top. sounds a bit weird depending on what you had for dinner the night before but with a bit of planning it usually works for us.

we also fry up a bunch of chopped bacon and mix it in with whisked eggs, and veggies and a bit of cheese and put them into those silicone cup cake things and bake them in the oven. kinda like a scrambled egg muffins. 2 or 3 of those for breakfast with an apple or a smoothie keep us going till past lunch. we make enough for 3 or 4 days so that it is just a grab and go kinda thing.

tonite at the gym

future press blue bands 290lbs PR by 10 lbs from mid july :broc::pepper:

then tried incline bench dbell w/25 then 20 lb my shoulder was not happy so switched to debll row

5 x 8 45 lb

with 5 x 20 20lb hammer curls

saw the dr. about my foot. she said well it has been 3 weeks and your foot is not getting any better lets try taking the air cast off and see you in 10 days. my sports podiotrist appt got moved to mid january.......more wait and see but in the mean time i have a hard time walking:mad:

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12/19
wu 9:00 airdyne

4x16 racked walking lunge @ 65

3x8 1 1/4 back squat @ 155

WOD 5:00 AMRAP
4 thrusters @ 95
4 pullup
rest 3:00
5:00
5 Burpees
5 BJ @ 20"
rest 3:00
5:00
6 Ball slams
6 Dips

m/58/180

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12/20 WOD

A) Backsquat, 2012, 3-5 reps, 4 sets, 3:00 rest
185-215-225-245(f2)
Traver reminded me to take my 2-count at the top, which became an exhale and an inhale, then squat. It helped. Pleased with this, although I probably lost the 245 in my head before I lost it on my back.

B) 5 Rounds For Time:
10 burpee pullups
15 wall balls
200 M run
2:00 rest between rounds
(Coach’s Note: 80-90% sustained efforts. Athletes should be looking to hold the times within 10 seconds of each other on each round.)

23:35.
Nothing fun about this one. Very hard to tie movements together gracefully. Tried to do wall balls in sets of 5, but did not even manage that. Had a very hard time catching it on the way down.

I took the idea of not going out with a blistering pace too seriously, since my first round was 3:28, slowest in the class and my slowest round. Other rounds were something like 2:58, 3:05, 3:10, and 3:02. Finished WOD at exact same time as Francie, we ran the last lap together and pushed each other pretty hard.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8292793268/[/url]

Claw

PS. Warmed up with squat clean wall balls, and Traver shared the cheery news that Malzone is going to have us do Squat Clean Burpee Wall Balls, 100 for time, someday soon. Oh well, maybe the Mayans will end the world before that day.

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[QUOTE=Jim Cordes;1118572]...Traver shared the cheery news that Malzone is going to have us do Squat Clean Burpee Wall Balls, 100 for time, someday soon. Oh well, maybe the Mayans will end the world before that day.[/QUOTE]
One can only hope!! :D Nice Work on those WODs!!

Cliff - Hope you get well!! Way to go on that PR!!

JB - What a machine!! Yay! Burpees!! (If I were you, I wouldn't think of them until next year!! :D)

[B]WU:[/B
~40 Ft:
Toy Soldier walks
Front back Front swing walks
Sumo Squat Walks
Hand Stand Attempts
Hand Stand Attempts with a push up[I] Surprisingly easier than just the Attempts![/I]
High Knees
Butt Kickers
Spidermans
Inch Worms (2 Push ups) (6 Reps)
4 rounds of sprints

3 rounds:
5 Pull Ups
10 Push Ups
15 AbMat Sit Ups

[B]WOD:[/B]
Max height knees to feet

Then

21-15-9
SDHP @95#
OHS @95#

8:11

[I]SDHPs were tough! Did subsets of 2. Tried get as my OHS as possible, I was able to get the last 9 OHS straight! Wasn't the last one and I was sucking wind! I had one of the slower times, BUT when I checked the last time I did this, I HAD CLIPPED 3:58 OFF my last attempt time (29 Mar 11)!! :pepper:[/I]

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William You are right Im good with the Burpees out of the WODs for a while

My DUs have gone south so Im doing some work on them, hope to find them again

WOD 12/20
20:00 AMRAP
5 pullup
10 wb 10' @ 20#
15 KB @ 55

rounds unkown

m/58/180

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Friday December 21, 2012

[url]http://jtkalnaynovels.wordpress.com/2012/12/21/dear-crossfit-a-long-day-in-the-box-on-the-shortest-day-of-the-year/[/url]

Thanks for the ideas about eating right at breakfast easier. If I can make it as easy as pouring cereal or opening pop tarts, there's a much better chance this new habit will take hold.

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12/21 WOD

“CPC’s 12 Days of Christmas”
12) Squats
11) Double Unders
10) DB Push Press (used 30#)
9) Box Jumps (step down) (used 24")
8) KB Swings (used 1.5 pood)
7) Knees to Elbows
6) Burpees
5) Pull ups
4) Ring Dips
3) Weighted Sit ups
2) Handstand Push ups
1) Muscle Up (Max 3 attempts)

(Rep scheme is 12; 12, 11; 12, 11, 10 etc. all way to 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. That's 650 reps for those keeping score.)

34:05.
SO BUMMED that I missed the muscle up despite three attempts. Otherwise, it's been a while since I've done a nice long chipper. Took a couple rounds before the double unders got dialed in, then basically they all went straight through. I focused on doing all sets straight through, and other than some double under fails and the aforementioned muscle up fails, all sets done continuously.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8294067125/[/url]

Claw

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JT....for us breakfast was the easyest meal for us get figured out. it just takes a bit of planning and you can have at least 3 or 4 days ready to go. stick with it you will be glad you did.

tonite 12 days of xmas

1 45 lb dbell bench press
2 windshield wipers
3 ring rows
4 push up
5 sit up
6 20 lb ball slam
7 air squats
8 medium bar green band stand abs
9 95 lb dead lift
10 hollow rocks
11 goblet squat 16 kg kb
12 kb swings 32 kg kb

no idea how long it took cause i ended up doing the whole thing backwards and was getting verbaly abused by to many people to look at the clock :D all in good humor however cause it is par for the course for me.:pepper:

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Here's another one. We have two over 50 women at our box. I'm one. I also write articles for Masters Athletes and others. I'm a researcher and would love to write about (and find answers to) any masters-specific questions.