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Cliff - Glad to hear your back issue has resolved. Those are never any fun.

11/25 Crystal Trail
Initial climb - 1.75 miles, 1475' climb, 1:08
Hike stats - 4.8 miles, 1843' of climbing, 2:45

I found a couple of good snatch training articles by Bill Starr on the CrossFit Journal last night. Some great coaching in there that should help me get the lift sorted out.

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1.5 yrs, still struggling. still weak. The guy who babysits me said 5 yrs to be consistent. 10 yrs to get decent. I figure something to do into my old age. Maybe ill start a club. My last triple today: [url]http://www.youtube.com/watch?v=kaGJZ489bV4&sns=em[/url] wfs

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[QUOTE=Deb Weber;1110040] The guy who babysits me said 5 yrs to be consistent. 10 yrs to get decent. I figure something to do into my old age. [/QUOTE]

Great. I should finally arrive at good form at age 70. Lol

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Monday November 26, 2012
Yes the days are still getting shorter...

Warmup
Pushups, situps, air squats, (lots of each)

Strength
10 minutes to find 3RM of push press (200#, ran out of time)

WOD
5 rounds of:
6 heavy deadlifts (315 for first two rounds, then backed off to 225)
10 pushups on the deadlift bar.
7 lateral box steps ups

8:32

Friday is going to be a Ctown CrossFit Total day, this ought to be interesting. Am thinking that Thursday (and wednesday) should be active rest days where I work on mobility.

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11/25 workout @ Bacara

Backsquat (Smith machine)
5-3-3-2-2-1
195-215-225-245-245-255

Definitely relied on lateral stability provided by Smith machine to push weights up, but also went to below parallel cue. Pleased with this weight.

21-15-9
Front squats (50# dumbbells)
Push ups
Double unders

6:50
Front squats absolutely crushed me. First set 21, all later sets 5's and 4's. Holding dumbbells in rack position gassed my shoulders for pushups.

Fasting today, but I don't think that made a difference.

Claw

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11/27 WOD
“Helen”
3 Rounds For Time
400 M Run
21 Kettlebell Swings (1.5pd/1pd)
12 Pullups

9:54
About 40 seconds off my PR. All kettlebell swings went straight through, first set of pull ups straight through, then 6 and 4's and 3's. Wasn't sure how hard to push it on the run, so went about 80%. Now that I have the kettlebell swings straight through, the run is where all the time is gained or lost. Big class this morning, so Christina ran us in two heats. As always, I was glad to be in the first heat, but a little more time warming up might have been good for me too.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8224950432/[/url]

Claw

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Nice work folks!! Ended up taking a rest through the Thanksgiving Holiday. Hope everyone had a good Thanksgiving.

[B]WU:[/B]
600m run
2 rounds:
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 Jump Squats

[B]WOD:[/B]

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70% (200#)
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75% (215#)
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80% (230#)

Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

-then-

3 rounds for time of:

50 KB Hi-Pulls 24/16kg
50 Double-Unders

Subbed 2x Single-Unders

11:04

[I]The worst part was holding the bar on your back! Had to rack it between rep 3 & 4 of set 2 and rep 2 & 3 of set 3. The KB Hi-pulls were brutal. Had to break them into sets of 10, which QUICKLY went to sets of 5!

Thought I was the last one, but ended up one of the 1st ones in the class finishing! More DU Practice!![/I]

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Hi Deb yes you are right another year in the books!!
Finished the 2012 10,000 Burpee YAY Burpee challenge Tuesday with 185 Burpees before the Wod so glad to be done with this, I also took a few days off but I was under the weather

WOD
25 BJ
25 pullup
25 situps
25 Burpees
500 m row
25 wb
25 KB swing @ 55#
12:25
m/58/180

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wow!!!!! what great work everybody:pepper::pepper:

monday

3 rounds

5 dbell dead lift
5 dbell row
5 dbell squat

35-45-50 lb dbells

last nite

3 x 12 d bell floor press

35-40-45

5 x 10 bamboo bench press w/16 kg kb w/ red bands

5 x 8 115 lb bent rows

today dr. appointment for bone scan results for my foot and found out last nite i get my MRI for shoulder sunday morning in downtown vancouver at the same time as the santa clause parade. should make it interesting trying to get to the hospital anyways:D

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The Santa Clause. Canada's health care system has a Santa Clause?? Sounds even better now!! ;)