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11/8 WOD

5–5–5 Backsquats

Followed by 1 Round for time of:
500 Meter Row
30 Wall Ball Shots (2o#/14#)
30 KB Swings (1.5pd/1pd)
30 Push Ups (Competition Style)
1 Minute Rest
200 Meter Run

Backsquat: 225f-205-215. I think my "eyes were bigger than my stomach" re backsquats, as I failed on 4th rep at 225. My PR is only 240, so I'm not totally disappointed in not hitting 5x225. After 5x215, I think I could have even gone up a little more, but not sure if 5x225 would have happened. Shared the bar with Amber.

1RFT: 9:01 as Rx'd but I think I might have only taken 0:50 on the rest instead of the full minute. This had highs and lows. Row was about 2:00, but my shoes got stuck getting out, probably costing me about 5 seconds. Started out with 15 straight legit 20# wallballs, but that gassed me and I had to do sets of 3-5 to finish the 30. Similar with 1.5 pd kettlebell; started with a long set which gassed me, then short sets to complete the 30. Sprinted out the first 90-100 meters, then slowed significantly coming back. Did everything in weightlifting shoes, which wasn't any problem (except for getting stuck in the rower).

Most fun of all was that Hogans, Kaela and I were all in the first heat; winner got to use the shower first, as we all had 7:30 appointments!

The Claw

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Jeff good job on the DL

WU
5 air squat
5 pushup
5 pullup
5 air squat
5 pushup
5 pullup
2x20 GHD situp
2x20 GHD backextension
3x10 reverse hypers @ 50#

Snatch
1@70
1@95
1@115
1@125
1@130

WOD 10 rounds
3 SDHP @ 95
3 Burpees
Rest :90
10 rounds
2 SDHP
2 Burpees
9:27

m/56/180 CrossFitChesterton

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This is my 1st post in Nov. Traveling sucks! Traveling with a NASTY charlie horse sucks even worse! You guys are awesome!

[B]WU:
[/B]225 single unders

3X10
sit ups
pull ups
wall ball shots

[B]WOD:[/B]

3RFT:
95# hang power cleans, 15 reps
15 Burpees (Yay! Burpees!)

13:34

[I]At least I wasn't last! ;)[/I]

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Mobility WOD: shoulders and hips

Wendler Wave Back Squat: 3X 225,255,285(5R). Good depth today.

Monday 101108(scale)

Three rounds for time of:
30 Kettlebell swings, 1.5 pood(50#DB)
25 Wall ball shots, 20 pound ball
20 Pull-ups

completed in 11:58.

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11/9 WOD

Push Press 3 – 3 – 3

Followed by:
AMRAP 7 Min:
7 Power Cleans (135#/95#)
7 Knees to Elbows

5 Minutes Rest

AMRAP 3 Min:
3 Pull Ups (Chest to Bar)
3 Burpees

Push presses: 135#-145#-155f. Happy with this performance. Tied my previous 3 rep max of 145# from last month. Could not even do one rep at 155#. Maybe could have/should have loaded 150# and seen what happened.

AMRAP7 @ 115#: 5 rounds. Once again used my Grace weight of 115#.
AMRAP3: 7 rounds. Started with C2B pull ups, but by the end most were just chin over bar. There might have been a miscount so I really did 8, but I don't think so.

The Claw

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[B]11.09.2010-Tuesday[/B]

Warmup: Row 500, squats, lunges, stretch et al.
[B]Front Squat[/B]
5x45
5x55
3x70
5x85
5x90
8x95

[B]WOD[/B]
7 rounds for time of:
12 kettlebell swings - 32kg (24kg)
12 burpees
[B]15:05 rx[/B] Not a great time, didn't rest after the strength, someone was waiting. What a forearm killer! good one.

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WU
20 air squat
2x24 walking lunge
10 air squat

WOD 3 rounds
20 95# hang clean
15 pullup
10 24" box jump
8:53

quick in and out at the Box today

m/56/180 CrossFitChesterton

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Friends,

Looking at all of your work it is going to be a great week! Today was my first attempt to do a Scheduled WOD in something like three weeks (scaled) considerably from RX.

11.09.10

WU: leg swings F/B-S/S: 10 each
Dislocates PVC: 10
Push-ups 10
AS: 15
Mwod-deep squats against wall:3min

WOD-
Three rounds for time of:
30 Kettlebell swings, 1.5 pood (scale-20, 1pood)
25 Wall ball shots, 20 pound ball (scale-15, 15#)
20 Pull-ups (scale-10) blue band

I put all I had into the WOD and managed 8:14 (felt like the first WOD) I ever did, however it felt awesome to be getting back into the game!!-
(best thing was my Shoulders were holding up pretty well, lower back was fine only my Cardio SUCKED! (NO PUN INTENDED):rofl:
cashed out: with Bench press: 5,5,5,5,5, topped at 145#

LOOKING FORWARD TO TOMORROW!!;);)

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Hey All,

Just getting back into it after a NASTY Fri.-Sun. bout with stomach bug: high fever, exhaustion, nausea, etc.

Light one today to just get started:

Stretch
20 PVC Rollovers

50 Squats
40 Sit-ups
30 Pushups
20 SDHP (53 lb.)
10 One-Arm Military presses (5 ea. arm @ 35 lbs)

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JJ, Good to see you got over the bug quickly!

11.10.10
WU-AS, Dislocates, leg swings Stretches, 0HS-45#X10, BS-135#X5

[B]BS-Challenge #13 (150#x20)[/B] (getting heavy, however I was able to "slow down" and roll with it (I WILL MAKE THE NEXT TWO WEEKS TO FINISH AT [COLOR="Red"]TARGET WEIGHT OF 170#X 20[/COLOR]

[B]WOD:[/B]

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps (REPLACED WITH BS CHALLENGE)

[B]OHS[/B]-wu: 45X5, 55X2, 60X1(new to this lift so attempting to find a start point)
65x1
70x1
75x1
80x1
85x1

[B]FS[/B]-wu: 75x2, 105x2
115x1
135x1
145x1
155x1
165x1
[B]175x1[/B] [COLOR="red"](PR)[/COLOR]

(feeling go so decided to practice Clean/Jerk) with light weight)
75# x10