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[B]WU:[/B]
PVC Pass throughs
Push downs

500m jog with
25m lunges
25m reverse Lunges
25m frankestrin walks
25m Buttkickers
25m High knees

5 50ft Sprints

[B]WOD:[/B]

Tabata This!

Squats, rower, jumping pull ups, sit ups, 20" box push ups [I](No rest between exercises!)[/I]

469 reps + calories (33)

[I]Could've scaled up![/I]

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John J---admire the specific ways that you set goals for the year.

Jeff, sorry to hear about the floods.

From Tuesday, 10727 on the main site: "Roy" (scale)

5RFT
225 DL, 25R (15R)
20 Box Jumps at 2' box (15R step up single leg)
25 Pull ups (15)

Completed in 22:31. RIP Roy.

Doing my own personal Paleo Challenge. This is day 3. Tea instead of coffee as I don't like coffee w/o the creamer and sweetner. No diet soda, use iced tea. Nothing w. sugar. Actually not as hard as I thought. Fruit or dried fruit or trail mix for desert. I like the veggies and protein. Did allot of the latter before but had kinda ignored the rest.

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WU
stretch
passover
walking lunge 20 steps
squat stretch
3 rounds Cindy

DL Warm with 135
3@225#
3@245
3@275
3@295
3@327
3@360

WOD Grace RX @ 135#
4:45

Where is Charlie, John Scott, Diane Dennis, and the rest of the over 50 crowd

m/55/178 CrossFitChesterton

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John, Nice set of DLs

Wednesday,

DL 5x5, 225, 245, 275, 295, 275

Bench Press 5x5, 135, 155, 155, 155, 155

1 mile run, 8:35 (treadmill helped the pace)

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ok, so monday I did a "squat ladder".. (one squat first min, 2 squats the second minute..... all the way until you can't finish that amount of reps in the minute)

rounds 1-10: overhead squat
rounds 11-20: front squat
rounds 21+: back squat
bar only (mens/womens)...
so, I'm thinking the whole time... this isn't so bad.. I completed 28 rounds (which I didn't figure out till I got home that I had done 406 squats with the 33# bar!)..
I haven't been able to walk all week!!

Just an idea for those of you who want to really have some serious pain.. try that one!!
I had to do upper body lifting (bench and shoulder press--I couldn't even jerk cuz my legs couldn't move) on Tues, and Wed I had to take off. Today was Squat cleans and I thought I was going to die..

Man.. it takes longer to recover when I am older!!
:yikes:

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Oh man, Marianne, that death by/ladder sounds like wicked FUN!

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[quote=Diane Mahoney;819030]Oh man, Marianne, that death by/ladder sounds like wicked FUN![/quote]

no fun the few days after. I am practicing my "old woman walk"!! :rofl: I'm not kidding though.. it was the worst I have been since I started crossfit..

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Thanks Jeff
Marianne I m gonna try that one soon 406 squats ouch!

WU
15 passovers
2x12 walking lunge
2x20 GHD back extensions
30 GHD sit ups
20 GHD sit ups
3x10 DH pullups

WOD FGB 262

m/55/178 CrossFitChesterton

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Marianne- Whiskey Tango...?? That's awesome!

John Burch- Great FGB!

[B]WU:
[/B]400+m run
PVC pass thoughs
Push downs
50 ft butt kickers
50 ft high knees

[B]WOD:
[/B]Cindy (5 Pull ups, 10 push ups, 15 air squats) AMRAP in 20 min

13 rounds + 2 Pull ups [I]Rx'd![/I]:pepper:

[I]Felt my Kipping pullups were better! Amazed that the pushups were the worst part![/I]

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Marianne, And I thought the 20 rep squat WOD was a killer. I've done pullup ladders, pushup ladders. Going to have to try this one.

Thursday, Run 5k, 29:53

A bunch of us from the office ran the Terrapin 5k [URL="http://www.terrapin5k.com/"]http://www.terrapin5k.com/[/URL] (wfs) in Chicago. Start at Soldier Field and run south out and back along the Lake Michigan. Party to Mr Blotto afterwards. Good time. Lots of tie dye Dead Head tshirts. :pepper:

My wife came out (she training for Chicago Marathon). Left me in the crowd at the first 1/5 mile. I haven't put in more than a 1 mile distance since starting crossfit. That's gotta change.