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Ladies-
Lighten up on those weights. You are surpassing my capacity to keep up.

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Yesterday - 10/07/09
Drove to the North Shore and no one else showed up. Tough to do a group workout with no leader and no group. Drove home and ran the 444 stairs after it got light out. There was a "wind alert" at the time but, fortunately, it was blowing at my back as I ran up the steps. How good is that? :p

Today - 10/08/09
Group workout on the North Shore - The group had its act together today.

WU:
3X
50 jumping jacks
50 mountain climbers
20 bulgarians each leg - arms overhead and calf spiked

WOD:
3X
50 squats
50 bench dips (32/18 - 25/15/10 - 20/10/10/10 - these took me a while)
50 lunge walks
12:46

I thought for sure I could do this in under 10 minutes but I had to do many seconds of resting during the dips due to muscle failure :mad:

Post WOD:
3X
25 plyo step-ups

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[QUOTE=Mark Ervi;676714]Ladies-
Lighten up on those weights. You are surpassing my capacity to keep up.[/QUOTE]


:rofl:

I'm starting to be able to experiment with heavy weights now that I have three months of CrossFit under my belt and I am better on form. Every time is a PR for me since I haven't done these things before.

So yesterday I deadlifted my bodyweight (135-135-140-140-145-145-145) and today I bench pressed 70# (last time was 60#). Might could have gone higher on bench, but I didn't really have a spotter as all the young men were paired up and I was solo. But it wasn't 1RM anyway, and I got a good workout. :)

I am on Day 8 of my Paleo Challenge. Still feeling kind of wiped out in the afternoon. I'm not sure what that's about. Yesterday I am pretty sure it was about a flu shot. In the mornings, I feel REALLY good and I am sleeping great. I was wondering this morning when the heck did I become a morning person?! :ranting2:

We have birthday WOD's too. I am trying to come up with something for mine, which is in 6 months.

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Been off the board for a while. Too many places to post. Here's a recap of this week so far.

Wed, Oct 07

Fran , Rx 8 mins 33 secs, new PR


Tue, Oct 06

Power Snatches on the minute for 15 minutes, up to 115#

Snatch Grip Deadlift 4-4-4-4-4 125 lbs


Mon, Oct 05

Squat Clean 5-5-5-5-5 , 65 scaling to 95#

Back Squat 5x-5 scaling up to 225 new PR


My power output on Fran yesterday was about the same as last but I did it Rx'd so I'm pleased with that. I'm working to get as much prescribed as possible.

jeff

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10/8/09
Row 2500m - 9:39.0
KB drills

WOD- "Christine"
3 Rds for time
500m Row (1:52.2, 1:56.2, 1:52.1)
12 Bodyweight DL (235)
21 Box jumps (15" box)

15:35

Cool down row- 1000m 4:01.7

Per my Dr., I'm not supposed to be doing box jumps and I normally sub step ups for them. BUT, there's a lot of stuff I'm technically not supposed to be doing. So if I'm going to have my hip resurfaced or replaced soon anyway, I figured how much more damage can I actually do ? Decided to give it a shot. Hurts less than heavy squats or 2 pood KB swings (probably banned also if they knew)!

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10-08-09

(Ab plank 1:00, 1:00) rest x 4

[B][U]Warmup[/U][/B] same as 10-07-09

[B]OHS[/B]
5-3-3-3-3-3
35-45-55-65-65-65

[B][U]WOD[/U][/B]

21-15-9[LIST][*]DL - 125#[*]Ring dips (red band assist)[/LIST][B]Time:[/B] 9:57

(Ab plank 1:00, 1:00) rest x 4
[B]Day 8[/B] Ab plank total - 8:00

Yeah, I gained back 2 of my missing pounds!
:kicking0::broc::broc::broc: (weight gain broccoli)

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Yesterday Thursday, 10-8-09

20 minutes, 250 M row, 21 SDLHP 95 lbs, 15 pullups (jumping)

4 rounds.

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Not much time today

Ran to the gym
Rowed 1K - 4:20

Dumbbell swings to loosen things up

Shoulder press:
12 X 45
10 X 50
8 X 55
6 X 60
4 X 65
2 X 70

Ran home

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Warmup 5,4,3,2,1 2x

.5 mile run
40 squats
30 SU
20 Pushup
10 Pullups

Deadlift 5-5-3-3-3

225-225-275-275-295

Going to try and recruit the kids for saturday's WOD.

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WU pullup 2x10 pushup 2x 10 back extension 2x15
knees to elbow 10 squat 2x15

Pushpress
5x95#
5x115# x 3
5x95#

WOD AMRAP in 20:
10 KB thrusters @ 70#
10 knees to elbow from rings
9 rounds