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Great work everyone.


5X2 front squats. Hold at bottom of lift before ascent w. speed.
Used dumbbell due to should inflexibility. went up to 50# each.

21-15-9
285 DL
Box jump
Scale: step up
7:14

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2/21 WOD

A. 10:00 Bar Muscle Up Work
Not close. I was able to kip high enough to hit mid-chest to bar, but no movement of head over bar. Not sure what I need to do here, other than be stronger and faster. Props to Dan Tobin for hitting his first bar muscle up, and drop-in Eric from Truckee who banged out 15 straight right from start.

B. EMOTM 10:00
1 Wall Walk
10 Russian KBS
rest 3:00
C. EMOTM 10:00
1 Bar Rollout
10 No pushup burpees (lateral over bar)

For B, used 2 pood kettlebell on the Russian swings. Got thighs against wall and basically thrust my chest into the wall, then slid/flopped back down. Finished all sets in 25 to 30 seconds, so lots of rest.

For C, these were harder than I thought they would be. First time doing bar rollouts, had to go from knees. Skipped over bar on burpees instead of hopping a few times too many. Thanks Christina for calling me out on them.

Claw

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[B]WU:[/B]
[I]Got to the box late, so the WU was short. (Hate it when work gets int the way of CrossFit!)[/I]
10 Push Ups

[B]WOD:[/B]
A. Bench press 1.1.1×3; rest 20 seconds/rest 2 min, 195#
B. Split jerk; build to a tough single, 115#, 135#

+

For time:
50 meter farmers walk 2 pood
25 hspu
50 meter farmers walk
25 CTB chin ups
25 wall balls, 20#
25 toes to bar
50 wall balls, 20#
25 hspu [I]Scaled to StinkBugs (Knees on box)[/I]

… clock starts immediately upon completion and scored as a second workout

900 single-unders for time

[I]I was a little leery about Bench pressing since my right shoulder has been painful. 195 felt good. I tried to work on form. The Split Jerks went well. Got good velocity on the bar and my shoulder didn't hurt.

The Chipper wasn't bad at first - until the Chin ups! Hadn't done them regularly and I could feel it. The Wall Balls and TTB were tough and I could feel my shoulder, so I though the StinkBugs would keep my shoulder from hurting any more. he single unders were tough after all that. Fortunately, my SU practice helped. We hadn't done a WOD like this in a while.[/I]

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Wednesday February 20, 2013

Nice long walk on a hot, sunny beach.


Thursday February 21 2013

Nice long walk on a hot, sunny beach.


Tomorrow? Headed out to the Everglades to count baby gators.

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Friday February 22, 2013

Baby Gators
Walk a few miles, wade about a mile, swim about a half a mile, in the Everglades, while carrying your video camera...

[url]http://www.youtube.com/watch?v=fXvxn...ature=youtu.be[/url]

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2/22 WOD

A. 15:00 to find 1RM Front Squat
200*
This is my first strength PR in eons.

B. 15:00 to find 1RM Bench Press
175.
Failed twice at 185, got 175 up as a safety as time ran out. Had I planned a little better or had a little more time, I could have gotten 180 up. Hit 3 x 165 in warmup.

C. 1000m run F.T. (2x around the block)
4:42.
Second fastest time in 7 a.m. class and would have been second fastest time in 6 a.m. class too.

Planned on taking today as a rest day but I awoke at 5:50 a.m. and saw the WOD. I thought it was a bummer I would miss it and tried to go back to sleep. After ruminating for 15 minutes I got up and went to 7 a.m. class. It’s a great class, lots of laughter!

Link to whiteboard (WFS): [url]www.flickr.com/photos/93561498@N00/8498955264/[/url]

Claw

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JT - Enjoy the Sunshine State!! ;)

Claw - Nice FS & BP work! Cool that you did so well on the 1000m run.

[B]WU:[/B]
400m run
100 SUs
500m row
2 sets of 10 Push Ups
5 24" Box Jumps

[B]WOD:[/B]
Wright-Patterson AFB PowerLifting Competition

Back Squat:
240#, 285#, 300#(f)

Bench:
200#, 225#, 240#(f)

DeadLift:
315#, 350#, 360#(f)

My total was 860 & Wilks score was 243. Up from last year (825 & 234). I was a little apprehensive about the BP & DL since my shoulder was SORE for the past few weeks and I have NOT been able to DL more than 335# since last year! (Monday I was only able to DL 325#!) So being able to match last year's lifts was heartening to me! And the BS increase was a bonus!!

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2/23
WU: 3 mi dog walk with a climb; row 3K; 25# KB TGU X20; back squats 45 X10/ 90, 110 X5/ 135 X5
Lift: Back squats (12" box) 165 X5/ 190 X3/ 210 X2
Cash out: Carry and shovel mulch

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Sunday February 24, 2013

This video has absolutely nothing to do with CrossFit...


[url]http://youtu.be/tWuPvY8rssY[/url]

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2/24 Skills Day
WU: 1 mi run/ walk in the snow with the huskies; row 1 km; Burgner warm-up; air squats
Lifts:
PVC OH squats; PVC hang snatch
Snatch (full) 20, 30, 45, 55, 65 X5

It was a good week. Even though I was on travel again, I managed a solid workout schedule and two personal bests (shoulder press 145# X1 and bench 210# X1).