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Wow, Was I ever surprised at how many more scores were posted today in all categories! a lot of changes at all divisions and teams! (makes this so much fun):D

I wanted to shout-out to ALL the great coaches at the CF Boxes!!! I have never experienced anything like it in my life! I personally wasn't gifted with natural physical abilities and for sure started Physical Fitness late in life!

I am treated the same as the fire-breathers at our box and the only qualification necessary is the willingness to listen and give each workout 100%! I am never asked to do more than I am capable of and nothing less either!

Today we had a full crowd (special opening) for those of us that were determined to better our first attempt at 12.3!

Managed to improve my 12.3 score of 4rds +15+8=167 to [B][U]5rds +15+12=207[/U][/B]:):pepper:
All improvement attributed to a much better regard for making every lift with the best form I could muster (started to falter in the last set of PP's and it cost me the time necessary to finish the 6th round!:yikes:

Looking forward to 12.4 and wishing everyone an awesome week!

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Tim - Way to go on 12.3. Nice improvement.


3/11/2012 Michael

Warmup: Row 500m, Assist pullups/ 35# KB swings/ pushups X10X3

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups
19:07

Cashout: 52# Suitcase carry (L and R sides) X 30 yds, ring rows X10X3

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3/11 WOD

Deadlift:
5-3-2-2-1-1
225-255-275-295-305f-310f

Followed by:
1,000 M Row for time
3:49.5

I was feeling pretty beat up from last week and considered taking a rest day, but when I saw deadlifts I had to come in. The deads felt very heavy this morning. I've done deadlifts twice since getting to my new weight of 155 and have not lifted more than 295. (My PR is 310.) I think the 1k row time is a PR. In going through my records the best time I found was 3:51. I'll probably rest a little this week in anticipation of 12.4.

Claw

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[QUOTE]I've done deadlifts twice since getting to my new weight of 155 and have not lifted more than 295. (My PR is 310.) [/QUOTE]
are you trying to lose weight, and if so, why?

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Rest day today.

Ran the Shamrock Run in downtown B-more yesterday just to run out the soreness from 12.3 ....and for the beer at the end.:)

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New Wendler cycle starts today.
Deadlift: 5X225,285,315
5X10X185.

WOD: 5rft
400m run
10 OHS 95#

scale: row for run, BB only of OHS
14:31.

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[QUOTE=Deb Borbone;1042838]are you trying to lose weight, and if so, why?[/QUOTE]

Yes, I am. Total vanity is the reason. :shrug: We did hydrostatic body fat testing in connection with a 28-day Paleo challenge in January. At the beginning I weighed about 165 with 15% body fat. At the end I was 158 with 11% body fat (and I could start to see my abs!) At 155 I will be 10% body fat and can see abs a little more.

Not all my scores are suffering, I'm actually doing better on many metcon-ny things, and recently improved my Fran score by about 2 minutes. I also re-did Open WOD 11.3 from last year (AMRAP 15 of 9 Deadlifts (155#), 12 Push Ups, 15 Box Jumps) and improved on my score by a lot. I'm hoping the relatively poor numbers on deads are just temporary.

Claw

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Vanity here too; I was at 175# today, asked my coach about that; he said we can check to see what I'm gaining, muscle or fat, but that I carry it well and look more and more like a WLer. We'll see!!! I just want to be able to do bodyweight, at ANY lift! haha

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last nite

150 double unders
100 lunges
50 20lb wall ball

12:50

the catch was if we were unable to do double unders we had to spend the first 7 minutes of this wod and get as many as possible. i was upto 30 after 7 minutes. talk about frustrating.

i am not gonna let some stupid rope beat me!! i will string together at least 10 of them one of these days.

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3/13/2012 Dumbbell Bear Variation

Warmup: Row 500m, good mornings 20, 30, 45X10, assist pull-ups X10X2, pushupsX10X3, box squats 45, 65, 85, 105X10

Workout: 10 RFT (with 20# dumbbells)
DB deadlifts X 5
DB hang power cleans X 5
DB thrusters X 5
9:47

Cashout: PVC OH squats

Shoulder has been stiff and uncomfortable for a few days after doing ring dips and band dislocates. Decided to drop both of those exercises for a while and then re-introduce the dips separately to see which one is causing the issue. Also decided to work box squats into my weekly routine; not sure my backsquat form stays good when the weights get over bodyweight. With the box there, I know I am going deep enough and that my leg and posterior chain position is better.