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Bench: 3X210,235,260.
Closed grip bench:5X135,185,195.
WOD
5 minutes of DU. Scale: singles.c

Margaret
30 mu progression
25 toes to bar
30 hspu
30 ring pull ups
40 ring push ups.
16:40.

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[QUOTE=Cliff Miller;988160]

learned not to eat sardines less than an hour before going to the gym even if you are super hungry. :whistlin:[/QUOTE]

No brainer Cliff!

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ya but perry i am a slow learner and only seem to learn from my mistakes. :)

like the time in a bike race i tried tuna fish and orange juice in a shaker cup,

or the time i tried to cook an entire brisket on my webber grill for 16 people for new years eve dinner.....shoe leather would have been tastier,

or the time snowboarding and going in for lunch, having squished peanut butter, cream cheese and sardine bagel in my pocket cause i fell on it and non of my friends would sit with me cause of the smell,

or wiping out on my mountain bike on the canadain national bmx track cause the start line seemed not steep enough so i went up higher,

or the time i ended up in a fairly high level managers meeting looking down at my feet and realizing i had 2 different colored shoes on same style shoe just 2 different colors,

or the time we were going riding out of town which required a ferry ride, me forgetting my riding shoes and having to go into town to see if i could buy a new pair.....and meeting my wife by helping her get into her car as she had locked her keys in it....oh wait that was not such a bad mistake....,

it's all in fun and if i can not make an *** of my self and laugh about it then i am taking life way to seriously.

off to pack drywall in a heavy rain fall warning (100 + mm) kinda of day here in b.c.:pepper::pepper::pepper:

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I see you guys and Deb are all rockin' and rollin'!! Nice work everyone.

I've been busy but not too busy to CF!!

[B]9-20[/B]
"Lynne"
I'm a LONG way from bodyweight bench. But I did my pull-ups unassisted for the first time ever in a whole WOD.

85# 7/3-6/4-4/3-4/3-4/3

[B]9-21[/B]
5 chest to bar w/blue band/ 5 box dips
10 155# dead-lifts
10 GHD sit-ups
run 50m/100m/150m/200m (only thing to change each round was the run)
17:47

[B]9-22[/B]
5k 35:54

I've lost 2 full minutes on my 5k times in the last 6 months. Seeing the doctor for some breathing tests tomorrow. Suspect asthma related, but we'll see.

Have I mentioned lately that I still very much ADORE Crossfit, even though the t-shirts are way too expensive now. :rofl:

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Morning: 3 mile run interrupted (wanted to do 5). (21 minutes)*
Evening: 5 rounds 1/2 mile run and 20 reps 53 lb kettle bell. (24:30). I think I invented this one. Liked it.

Cliff: your recipes are not culinary conquests. I'll stick to power bars.

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nice dead PR William
good for you michelle on the pullup WOD



9/20
150 jumprope
40 pushpress @95
30 burpee
20 Hang snatch@95
10 ten meter shuttle run
150 jumprope
40 25# ball slams
30 24" BJ
20 SDLHP@95
10 ten meter shuttle run
20:42

m/56/180

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9/21
close grip bench 185 225
5x20 green band tri ext & 7 pushup
triple bent over row 135/165/185
5x8 DB row @ 40

WOD 5 rounds
10 SDLHP @75
10 burpee
10 O/H Squat
10 C2B pullup
25:02
O/H Squats derail the whole thing

post 4 rounds
5 24" BJ
10 pushup
15 35# KB swings

9/22 crossfit excel's WOD #18
3 rounds
20 KB swings 2 55
20 O/H squats @ 85
9:04 and again O/H squats slow the show

m/56/180

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[QUOTE]O/H Squats derail the whole thing[/QUOTE]
Well, doing them after burpees sounds like a PITA!! :)

[B]
9_22_11 Thursday[/B]
Warmup

[B]Powersnatch[/B]
25kg/3 (2)
30kg/2
35kg (3)
These were all ok, but I didnt feel like I was over the bar enough.
[B]Clean & Jerk[/B]
25kg/2+2
30kg/2+2
35kg/1+1 (2)
40kg/1+1 (2)
44kg/1+1
[B]Backsquat[/B]
35kg/3
40kg/3
45kg/3
50kg/2 (4)
Coachless. Nothing earthshattering or hard. Eh.

Snatch boo boo bothering me, causes my shoulder and neck to hurt in the jerks & squats - surprisingly the light jerks bother it most.. And tired, def. all from PMS time, magnifies every little ache & pain.
Guess this is a tapering workout? I dont know.

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For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD back extensions
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD back extensions
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD back extensions
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD back extensions
Sprint 200 yards

15:12

Used trasition for musc up, lean back, pull-through, ring jump, slow lower. Subbed back ext for abmat sit-ups already have butt hickey from last nights effort.

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Day 18 burpee challenge...need to remember to do them at another time other than after a grueling WOD. Speaking of which:

For time:
45 Stick jumps
45 KB Thrusters RIGHT arm 45#
45 GHD sit-ups
45ft Handstand walk (I just held the handstand against the wall for 45 secs)
45 Double unders (135 Single unders)
45 KB Thrusters LEFT arm 25#
45 OH walking barbell lunges 95#


I did it in about 24 minutes. The OH walking barbell lunges, which I did first, put a hurt on me.