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[QUOTE=Tim Randall;852410](Bill, for sure I do! after every big squat workout my hips are pretty sore! (I am studying and doing more of the Mobility WOD exercises and it is helping (also taking a lot of fish oil) and noticing a pretty dynamic difference. (tomorrow I am taking a CF rest day and going for a MTB ride (so for sure to get beat up some more (heh, heh)

10.06.10
WU:
15 air squats
10 leg swings
10-pushups-(2 seconds each direction)
10-45# bench press
10-135#BP

[B]WOD: Bench press-10 sets (rest 60sec between each set)
2,2,2,2,2,2,2,2,2,2

95#,105,115,125,135,145,---150,155,160,165 (extra) 170x1
(Not really heavy for my weight), however for me I was pleased as this is my weakest lift and a vast improvement over the last time I did any Bench pressing.[/B][/QUOTE]

No apologies or conditions necessary. That is a deceptively tough workout. Done it before. Doing the same thing tomorrow with OHS,: 45, 55, . . . 135

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[quote=Tim Randall;852410](Bill, for sure I do! after every big squat workout my hips are pretty sore! (I am studying and doing more of the Mobility WOD exercises and it is helping (also taking a lot of fish oil) and noticing a pretty dynamic difference. (tomorrow I am taking a CF rest day and going for a MTB ride (so for sure to get beat up some more (heh, heh)

10.06.10
WU:
15 air squats
10 leg swings
10-pushups-(2 seconds each direction)
10-45# bench press
10-135#BP

WOD: Bench press-10 sets (rest 60sec between each set)
2,2,2,2,2,2,2,2,2,2

95#,105,115,125,135,145,---150,155,160,165 (extra) 170x1
(Not really heavy for my weight), however for me I was pleased as this is my weakest lift and a vast improvement over the last time I did any Bench pressing.[/quote]

Tim - the MWOD site has SOOO much good stuff! I can't take it all in!! Also, we have a running argument in the box every time a bench press workout comes up!! I used to do a lot of benching but not at the level we do it in CrossFit! Those are great numbers you are hefting! And improving is a good thing!;)

[B]WU:
[/B]200m run
Dynamic Stretching:
Frankenstein Walks
High knees
Butt kickers
spidermans
Inch worms (1 push up)
10 Push ups with arm raises (5 each side)

[B]WOD:[/B]
Severin.

50 strict pull ups, [I](25 blue band assisted, 25 green band assisted)[/I]
100 pushups pull hands up off ground when chest is on ground,
5k run [I](walked more than I would've liked, but got'R'done!)[/I]

51:09

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Thanks Gents for the encouraging words!:thanx: (great to be on the site and working along side you guys!!:pepper:

What the heck am I doing still up???12:20pm PST. Spent till 5pm working around the house doing "auto maintenance" you know, dripping hot oil all the way to the arm-pit and banging knuckles replacing brakes! FINALLY got done and loaded the MTB and met my riding buddy at a local park and got some good challenging riding in 4.5miles with some really steep hills that definitely got the thumper pumping and the Quads burning!!--

Still sore from the M/T/W-WOD's but looking forward to the Squat challenge tomorrow and the KB snatch WOD (plan on doing 1/2 and then going for another MTB ride (while still half way dry out)

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10/8 WOD

Push Press 3-3-3-3-3
Followed by 3 Rounds for time of:
20 Burpee Pullups
30 Double Unders

105#-115#-125#-135#-145#
Wasn't sure of my max, so kind of guessed. Finally at 145# I struggled a little; maybe I could have done 3x150#? Just checked my log, and see that last November I did 2x145# and failed on 3rd, so this is another PR!

3 RFT @ 13:56(?) Forgot to photograph white board, but this seems to be what I remember. Wow, this sucked! Burpee pull-ups are right up there with wall balls on most-hated list.

Not just the usual suspects there this morning. In addition to Kaela, Tyler, and Patrick all 6 am regulars, we also had Zach, Fielding, and Brett. Whereupon hilarity ensued.

The Claw

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Nice PR Claw.. You guys are just - strong & fast!


[B]Thursday 10/7/10 REST[/B]
20 burpees with vest just to loosen up


[B]Friday 10/8/10[/B]
still sore from two days ago.

[B]100 OHS 55#[/B]
about 5 mins. :shrug:
that was it (it's hockey season :D)

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Tim, take a day off when you need it. There were a few of us, myself included that would just go and work out and let tylenol, or something like it, take care of the rest. I rarely use alieve now and take the time I need to recover.

Wendler Wave 3 DL (5X75%, 3X85%, 1X95%) 315,357,400(3). Warmed up with 2X5X225.

Thursday 101007(done today)

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

substituted 35# db. Finished in 9:25.

Did today Mobility WOD for hips after the workout.

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10.08.10:

WARMUP
1/4 mile run
20 squats
15 rollovers
Stretch

STRENGTH/WOD
OHS
(Every minute)
2x45
2x55
2x65
2x75
2x85
2x95
2x105
2x115
1x125 (F-2)

CASHOUT
Barbell Snatch 5x95
1arm k-bell snatches 10x45

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WU
3x10 reverse hypers
3x20 GHD back extensions
2x20 K2E
2x20 GHD situps
jumprope

Back Squat 4x4
10 @ 135
6 @ 185
4@235
3x4@245

WOD AMRAP 10:00
8 75# thrusters
6 ring dips
8 rounds

m/56/180 CrossFitChesterton

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Well, folks, this could be goodbye! :yikes: I blacked out after a workout about a half hour ago and can't seem to get my HR down. Whew. We have expanded our classes this week, from 3 days to 6. Today was our first Saturday group WOD. Our team was 3 guys against a team of 4 girls. Two working at a time 1500M row, 150 walking lunges, 150 push-ups, 150 sit-ups, 150 lateral jumps, 150 dips, 150 wall-balls, 150 burpees. We finished 23:44, 25:48 for the girls team. 15 minutes later I am talking one of the visotirs and bam, I have to go to the floor with that black out sensation. That will teach me to team up with two (amazing fire breathing) 20-something year olds. Its all good.

Should hear this week if we are getting into our new space. Found an absolutely perfect space, right on the running/bike trial, right near the HS track, good parking, etc... Keep your fingers crossed.

PS HR is normalized now, drinking water, typing to my community! Ahhhhh!

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Folks,

Been traveling a decent amount and getting workouts in here and there but things have been pretty hectic (new assignment, same firm) so haven't had time to post. However, since today I...

PR'd my double unders, unbroken 50x !

I have a good reason to get back involved. The whole workout this morning was Saturday Team WOD.

400m Run
400m backwards run
400m medicine ball carry
400m KB carry.
While teammate is running do double unders, situps or burpees (3x points). Score is your time minus total reps.

22:57- 593 = 784

My wife is running Chicago Marathon tomorrow.

Jeff