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Deb you are doing great!

"Kelly"
Box imposed 25 minute cut-off
Scaled to:
400m run
30 box jumps 20"
30 wall balls 8# squatting full depth to a second ball

This WOD gave me a good old fashioned butt whippin' this morning. I've since recovered.

DNF in the alloted 25 minutes 3rds+400m run.

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[QUOTE=John Jaeckel;857014]Chaplain Tim:

A couple of things.

"Battle Ground" has got to be the coolest name for a town. Ever.

And, therefore, why not just call the box "Crossfit Battle Ground"? Which would be, IMO, beyond awesome (minus "Untamed").

:dunno:

NICE PR ON DL![/QUOTE]

CrossFit Battle Grounds was taken... HQ would not let it fly... To close to Battle Ground.

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Strength:5x340,3x385,1x430,1x470.GAbbed. Yup,just lost focus and gabbeed.

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[U][B]February 18[/B][/U]
[U]Lunch[/U]
10 minutes of jump roping
5 minutes of dynamic stretching
10 minutes of stretching and mobility work
Ran 3 miles (started slow to warm up and built up to 8 minute miles with one short "sprint" to 9 mph)

[U]After Work[/U]
[U]Swimming[/U]
11x100 yds with 30 secs rest interval (~ 1:40-45/100 pace)

Felt pretty good today, but I am trying to keep my HR down in the 130s at this point in the training cycle, so my times are slower. Don't worry, there will be plenty of interval work coming up.

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[U][B]February 18[/B][/U]
Lunch
10 minutes of jump roping
5 minutes of dynamic stretching
10 minutes of stretching and mobility work
Ran 3 miles (started slow to warm up and built up to 8 minute miles with one short "sprint" to 9 mph)

After Work
Swimming
11x100 yds with 30 secs rest interval (~ 1:40-45/100 pace)

Felt pretty good today, but I am trying to keep my HR down in the 130s at this point in the training cycle, so my times are slower. Don't worry, there will be plenty of interval work coming up.

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[QUOTE=Jim Colby;905320][U][B]February 18[/B][/U]
Lunch
10 minutes of jump roping
5 minutes of dynamic stretching
10 minutes of stretching and mobility work
Ran 3 miles (started slow to warm up and built up to 8 minute miles with one short "sprint" to 9 mph)

After Work
Swimming
11x100 yds with 30 secs rest interval (~ 1:40-45/100 pace)

Felt pretty good today, but I am trying to keep my HR down in the 130s at this point in the training cycle, so my times are slower. Don't worry, there will be plenty of interval work coming up.[/QUOTE]

Jim, are you training for triathlons? For this time of year, those would be some great training times. And yes training volume at lower heart rate is right on for this cycle in a periodization plan for triathlons.

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Pat, you nailed it. That's exactly the plan. Sprint tri on July 3, Oly tri on July 24 and half ironman on sept 11.

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At TRIBAL Fitness today.


Strength: Shoulder press: 5X145, 3X165,1X185,1X205.

Wittman: 7RFT: 15 KB swings 1 pood, 15 Power clean 95#, 15 Knees to elbows.
Stopped at 16 minutes after 3 rounds+15 swings+15 Power Cleans+4knees to elbow.

Coach suggests that since I am training and competing in powerlifting to take a work out like this and do it as an AMRAP in 12-15 minutes.

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2.19.11 Saturday, Crossfit Morristown

Returned from skiing last night, spent two days in the woods and bumps in southern Vermont at Bromley.

Today:

Some jumping rope practice and PVC pass throughs, then

Warmup, three non-tabata 20 second on, 10 second off rounds of
Jumping squats
KB swings with 25# dumbbell
Mountain Climbers, then

Louie Simmons speed work,
Box Squats at 60% max (110#), 2x12 on 45 seconds
DL at 60% max (did 'em in error at 140#, shoulda' been 120#), 3x6 on 45 seconds

WOD
Three rounds of
12 Wallballs
12 Ball smash
12 Ball Abmats
used a 14# ball,
4:55.

I know I'm competing only with myself but today, for once, I didn't finish near or at the back. I was second fastest in the class.:pepper:

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02.17.11

Stretch

20 pushups
1/2 mile run
1000m Row
10:05

02.18.11
Wendler 5/3/1 Month 1, Week 2
OHSDay

WARM
Stretch
30 Squats
20 Rollovers

WOD
OHS
3x75
3x85
7x95

CASHOUT
25 alternating arm k-bell swings (35 lbs)
O