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thanks to all for the welcomes !
impressed by the N central masters movie but even more by the south west regional movies....
great efforts and athletes !

ill post my wods here from next week onwards

[B]on the road to 2011 masters.............[/B]
my overall plan is to stengthen my weakness =
my lifts have to go up !!!!
have to improve on exercises that will possibly come out at the games like doubleunders , headstandpushups and/or muscleups

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[B]5-14-10[/B]

WU: BW squats/pushups/20" step-ups/dips/lunges/pullups/pass throughs/heel jumps

Day 10 Starr back Rehab
Push Jerks/Hang Power Cleans
90#/95#/100# x5
w/ 75 SU between each set

WOD
Execute the following every minute on the minute for 15 minutes or until failure:
4 x clapping push ups
8 x KB Swings 50#
12 x BW squats

What was I thinking? Yet another deceptive WOD. I completed 4 full rounds before the clock caught up with me. Continuing, I completed 10 full sets when the timer struck the 15 minute mark and I kept on to complete 15 full sets in 20:13.2

On another note. I've been using FitDay to track my 30 day paleo challenge, but I'm having difficulty calculating calories expended. And, I'm not sure exactly how much of a calorie balance I should have at the end of the day. Does 600 cal sound like too much/little? Also. the BMI calculation is pure BS. It claims I'm overweight by 20+ pounds.

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[QUOTE=John Scott Rezendes;784150][B]5-14-10[/B]

On another note. I've been using FitDay to track my 30 day paleo challenge, but I'm having difficulty calculating calories expended. And, I'm not sure exactly how much of a calorie balance I should have at the end of the day. Does 600 cal sound like too much/little? Also. the BMI calculation is pure BS. It claims I'm overweight by 20+ pounds.[/QUOTE]

Honestly, I don't know a lot about the whole calorie balance thingie in the Paleo Challenge.

I'm fairly solid Paleo and I would put my average calories per day between 2000 and 2800, working out 4-5 days a week, and I am slowly, slowly dropping pounds at 197. Maybe a pound a month right now. And I'm slowly adding muscle too. My total carbs g/d are typically around 150 (when I say fairly solid Paleo, that's where "fairly" comes in, I probably eat a bit more sugar and dairy than I should, but nothing crazy).

As far as BMI, the one easy test I've found is the Navy Circumference method (and one or two other similar ones). I would say they're accurate within 2%.

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[I][B]100514 - - FRIDAY (6 a.m. workout)....

Warm-up
[/B][/I]CF Sonora Warm up with 400m run

[I][B]Strength/Skill Work: Push Jerks/Split Jerks 3, 3, 3.
[/B][/I]Did:
3 X 140#
3 X 145#
2 X 150# [I](previous 1RM was 155, so happy with these lifts).[/I]

[I][B]WOD: 3 Rounds for Time of:
[/B][/I]400m Run
15 X Thrusters (95#/65#) ---> used 75#
[B]TIME: 11:29.
[/B][I]Glad I scaled this to 75# - - Posterior chain was FRIED!
[/I]

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Feeling somewhat intimidated by this weekend's Level 1 cert. Took it easy today. After usual warm up,

Thursday 100513

"Karen"

For time:
150 Wallball shots, 20 pound ball

Jason Khalipa 5:25. Post time to comments.

finished in 12:30. I used a 20# core ball (hard cover and handles:yikes:)
Took a spot on the wall of the gym's squash courts and banged away. I keep copying the results from the main board when I post the work outs here. So this guy Jason K must be really good. All I can say is:"Jason when you grow up, you will be able to do this as long as I can!":run::run::run:

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welcome Peter I also plan to improve my crossfit skills this year,

John Scott you dont look hungry in your new avatar, i should have you and your family over for a cookout

WU push pullups squats GHD situps GHD back extensions 300m row 1 mu

CrossFit Total
shoulder press 155#
deadlift 365#
back squat 285#
T 785#

WOD AMRAP 8:00
8 pushpress @ 85#
10 24" box jump
12 K2E from rings
5 rounds

m/55/178 CrossFitChesterton

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friday wod
#1
power cleans
5*90 lbs
3*110 lbs
1*150 lbs

3 times with 10 PU in between

#2
power snatch
10*70lbs
5 ctb PU

4 times

# 3
5 burpees
5 ctb PU

4 times

nice weekend !!!!!

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[B]05.14.2010-Friday-Day 5
[/B]
Warmup: Row 500 (quicker, 1:55), OHS, double unders, 50 ft walking lunge, little stretch.
[B]
WOD:[/B]
7 rounds for time of:
15 deadlifts - 135# (95#)
15 burpee bar hops
(17 minute cap)
[B]14:01 95#[/B]

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[QUOTE=Pat Quigley;784284]So this guy Jason K must be really good. [/QUOTE]

Yeah, this guy is pretty good, he was 2008 CrossFit Games Champion. Finished 5th last year in the Games, he probably would have been 1st except for the 7k hill run he blew up. But he killed all the other events. He was one of my trainers at my L1 Cert...another NorCal kid, he owns CF Santa Clara.

his profile from 2009 wfs....[url]http://games2009.crossfit.com/competitors/athlete-profile-jason-kahlipa-1-in-2008.html[/url]

Most of the names that they post on the main site with this incredible times are all the CF fire breathers across the nation.

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thats a great row Deb

WU 30 GHD situps 20 GHD backextensions 10 pullup 10 KB swings @ 35# 10 KB swings @ 53# jumprope, row

WOD 2 man team WOD 15:00
one man SDHP @ 75#
0ne man run 800m
every 1:00 drop for % pushup
after 800m run switch

Fun WOD with Clorissa as my partner we hit 129 reps

Post WOD Grizabell
15 snatch @ 115#
15 C&J @135#
i was so glad to be done I forgot to check my time

m/55/178 CrossFitChesterton