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this morning last workout before xmas. hope all has a great holiday season. keep up the hard work and catch you next week.

5 rounds with 1 minute rest between

10 90 lb saftey bar good mornings
20 sit ups

9:08

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12/22
First day with the walking cast off. :kicking0:

Warmup: Row 800m
Lift: Back squats 45 X10/ 90, 110, 135 X5
Conditioning: 35# KB swings X30

Legs and foot feels weird after almost three months of either favoring the foot or being in the cast. Podiatrist said to resume all normal activities as quickly as possible to speed the healing. The squats did not hurt but they weren't "comfortable." Decided to do them today because we're planning to ski on Monday.

Have a wonderful holiday everyone. Wishing you all the very best of years in 2013!

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Good Luck Alden

12/22
wu worked on my DUs seems I have lost something with them along the way
GHD work and reverse hyper

WOD 20:00 AMRAP
10 KB swings @ 55
10 ring pushups
10 back squat @ 115
10 pullup

rounds unkown hard for me to count rounds and work so I quit counting at 5 round 10:00 in

m/58/180

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Alden - Dittos to what JB said!!

Nice work everyone!!

[B]21 Dec:
WU:[/B]

Modified Partner Tabata protocol (6 rounds, 20 sec work, 10 sec rest)

24" box jumps
Handstand holds (Worked out to 3 sets of 20 sec holds each)
Burpees (Yay! Burpees!!)

[B]WOD:[/B]
CFWP 12 Days of Christmas (Option 2)

1 95# Power Clean
2 Ring Dips
3 Burpees (Yeah Burpees!!)
4 Pull Ups
5 T2B
6 Push Ups
7 Air Squats
8 Jumping Lunges (1 each leg)
9 20" Box Jumps
10 20# Wall Ball Shots
11 1.5 Pood KBS
12 95# Thrusters

31:16

[I]Did this as an alt to Option 1, 12 95# bar weight movements! :eek: Had an attack of sanity & did this. It still was brutal!! Was happy with my Power Squats & KBS! The last set of Thrusters were awful!! Did them in 4 subsets which ragged me for the rest of the round - ended up forgetting the box jumps and air squats & had to make them up! Just so glad I didn't do option 1!![/I]

Merry Christmas to everyone!! :D

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Saturday December 22, 2012

Warmed up with foam rolling and light KBS.

Did 50 tries kicking up into a handstand from a standing start.
Made it 3 times, didn't make it 45 times, really didn't make it twice.

Worked on kipping big on the rings.

WOD
5 rounds, untimed
5 65# deadlifts working on perfect form.
5 strict presses 65#
5 split jerks 65# working on perfect form.
5 pullups on the rings.

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[QUOTE=William Hoogsteden;1119007]Alden - Dittos to what JB said!!

Merry Christmas to everyone!! :D[/QUOTE]

Thanks guys!

12/24
Warmup: Butt kicks; high knees; row 1000m; abmat sit-ups X2X20
Lift: Deadlifts 45, 115, 140, 170, 185, 210 X5/ 240X8
Shoulder press 45, 60, 75, 95, 110 X5/ 125 X6
Cashout: make homemade eggnog ;)

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12/23 WOD
Hike up Cathedral Peak (four miles round trip with an elevation gain of about 3000 ft.)
Lead by Augie, hiked with Nick, Traver, Allie, and Dave O.

[url]http://www.youtube.com/watch?v=kJj41u7oyD4[/url]
[url]http://www.youtube.com/watch?v=VKFzu0ADWvU[/url]
[url]http://www.youtube.com/watch?v=W51j3L6_KLM[/url]
[url]http://www.youtube.com/watch?v=Uchhr_Hxbic[/url]
[url]http://www.youtube.com/watch?v=L7ZUQkzPBSk[/url]
(All links WFS)

Claw

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Christmas, 2012

Merry Christmas Everyone!

[url]http://jtkalnaynovels.wordpress.com/2012/12/25/dear-crossfit-thanks-santa-sorry-rudolph/[/url]

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HELLO AND HAPPY HOLIDAYS ALL.

Back after too long of a hiatus. I recognize some of the old names and greet the new ones.

Just to catch up, I have been "self-training," first at a globo and now at home in a CF gym I've improvised as well as using some local resources outside my home. Those of you who are friends with me on FB probably caught my updates of running the side of the dam all summer, which was [B]amazing[/B] in terms of the fitness benefit. I [B]highly[/B] recommend uphill sprints for optiumum metabolic fitness, leanness and strength.

It usually involved a "warmup" of a 1/4 mile jog, followed by walk/jog 2-3 flights up the stairs on the side of US Army Corps of Engineers' dam (120 stairs), then I would do 3-6 sprints ME up the grass beside the stairs, a very severe incline, typically 45-50 yards, with necessary rests in between. I also did some Wendler 5/3/1 over the summer.

The weather being what it is, I am now doing an all-indoor routine, consisting of PTP (alternating days: bench, DL, squat/side press), followed by a Tabata of an assistive exercise re: the lift I did that day. So for example, this morning, I did:

WARMUP
2:30 on the treadmill, 10% incline
5 deep, slow OHS with Oly Bar

SQUAT
2x215
2x225
(weight is relatively low, just started this PTP routine and want to take it slow)

SIDE PRESS
2x53# kbell (each side)
2x53# kbell (each side)

TABATA
8x:20/:10 OHS with PVC (averaged 10-12 per round)

Also doing Janda situps 1-2X per week.

Have added in yoga 2-3X per week as well, the final, missing element of flexibility for me for a long time!

Will update as I progress. Anxious to go back and see what y'all have been up to!

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[QUOTE=Jim Cordes;1119311]12/23 WOD
Hike up Cathedral Peak (four miles round trip with an elevation gain of about 3000 ft.)

Claw[/QUOTE]

Claw - Nice hike!

John - Welcome back.

12/26
Warmup: Row 800m; Abmat situps X2X20; back extensions X2X15; box squats 45, 85, 105 X5/ 130 X3
Lift: Box (12") squats 140, 160, 180 X5
Skills: OH squats 45 X3/ 65 X1 (f) (f); Power snatch 65, 75, 85, 95, 105, 110 X3/ 115 (f) (f)
Cash out: 35# KB swings X 35

At 115, the power snatches were more of a "snatch press" than a proper snatch so I didn't count them.