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[QUOTE=Deb Borbone;925007]Nice work, [B]Claw!![/B] My nutrition is pretty good. I just have to get back in the swing of things...think positive!:)
[/QUOTE]

[B]Now that's what I'm talking about![/B]

[B]4-12-11[/B]
5 rounds for time:
30 squats
15 GHD sit-ups
This was a thigh burning sweat out in 9:51.

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Tim thats a huge PR, but the falling down part, now not a good thing at all.
hang in and you will be back at it in no time

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great work on the games wod

last nite
8x2 180 back squat with green bands.

going down sure is easy. back up not so much

1 k.m. trail run. much better than a 2 k.m. timed road run but the dog still looked at me wierdly when we first started out.

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4/12 WOD (Inspired by CrossFit Goodland’s Grand Opening)

As a team of 3 perform the following:
3 Rounds Each for Time and Count:
500 M Row
Max Manmakers (Dumbell-Burpee-Squat-Clean-Thrusters)
Rest

*One person will row the 500 M. In the time that it takes to row, teammate 2 will be doing as many Manmakers as possible in that time. Teammate #3 will rest for that time and then rotate. Everyone will be at each of the three stations 3 times.

18:36 with T$ and Mike M. T$ rocked the 45# dumbells, Mike and I did 35#. My manmaker splits were 8/9/8. Poor T$ had to do manmakers during my rowing splits, meaning he had about 2:00 each time. Mike was my rower and did splits of about 1:45 or so. Still gassed from the weekend, felt like I kind of mailed this one in.

Special added surprise in beginning: Max situps in 2 mins. 66. Not my best, not my worst. (My Success Journal indicates 78 is my max, but that seems like an outlier, so I might have added an extra 10 to my count by mistake.)

Claw

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[B]4_12_11 Tuesday[/B]

Crossfit
Warmup: Row 500

[B]WOD:[/B]
250 double unders; at each miss perform:
Level 1 - 10 hand release pushups
Level 2 - 5 pullups
Level 3 - 3 Muscleups
[LIST][*]65 Pullups, started to rip (these werent so good, couldnt pull all the way in on a lot)[*] so swallowed my pride & scaled down to pushups (i think I did 40 but they had 30 on the board.)[/LIST][B]24:xx! [/B] its a 10 min workout; 162 lbs. makes a diff in BW stuff....
7 messups were the first jump that I missed on!! The most I strung together at a time was 35-40. I was hoping for under 30 min, i figured pullups would be the death of me, they felt hard but five wasn't that bad. Felt good to dig deep again, its coming back to me ;)

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im looking at the WOD 4 standards. If you do the first burpee you're rxd. What the hell does THAT mean?
The people who cant rx OHS and/or muscleups just stop after burpees and those reps count and the workout is rx??? weirdest thing ever a workout noone can complete.

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[QUOTE=Deb Borbone;925398]im looking at the WOD 4 standards. If you do the first burpee you're rxd. What the hell does THAT mean?
The people who cant rx OHS and/or muscleups just stop after burpees and those reps count and the workout is rx??? weirdest thing ever a workout noone can complete.[/QUOTE]

I think it is to start funneling the elite candidates from everyone else. If you can do one burpee, you are still in the game. The movements get progressively harder, so many will get 60 reps for the burpees (or less), somewhat fewer will get 30 OHS (or less), and even somewhat fewer will get 10 muscle-ups (or less).

Claw

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[quote=Wilfredo Flores;925183]...Working on beginner head stand. I'm serious wearing a helmet.[/quote]

Wilfredo - Great job on the Filthy Fifty! Hope your injury isn't slowing you down! Try to be smart & scale which will help your recovery! Also, check out the GymnaticsWOD ( [URL]http://gymnasticswod.com/content/headstand-tripod[/URL] ). Carl Paoli has an awesome way of teaching the headstand. In January, I could not headstand. Now I can! Keep plugging away & you'll be astounded at what you'll find you can do!

Great Job on the Open WOD everybody! Claw, that is awesome!

TIM!! What can I say!! Hope you feel better soon!

Deb - Don't be discouraged! CF has taught me that we NEED to embrace our goats & when we do, we'll be surprised at the results!

[B]WU:[/B]
2 min running in place
2 min running in place
4 box lengths (25ft) walking lunges
30 sec hovers [I](lower to ALMOST push up down position & HOLD!:eek:)[/I]
2 min squat
2 min Molibility WOD arm lift ups. [I](Arms straight while your partner pushes them up behind your back & together!)[/I]

[B]WOD:[/B]
3-3-3-3-3-3-3 Thrusters[SIZE=3][SIZE=2]

[I](Had to lift the weight to the rack position with a clean! :yikes: NOT good since my elbow was still sore from Friday!)[/I]

75#-95#-95#-115#-115#-125#-135#


[I]I didn't set a PR, BUT since I was sore AND had to clean the weight, I felt pretty good about it!


[/I][B]Cash Out:
[/B]
2 min Couch stretch on each leg. [I](cried like a baby on 1st leg!):D[/I][/SIZE] [/SIZE]

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great nite at the gym.

messed around with attempting pistols with the class. we all had a great laugh.

then of course the hard part.

600m backwards sled pull w/70 lbs. w/no stopping if possible according to my coach. i did it with no stops much to my surprise.

the last 50 m. was a struggle

12:34

good luck to all who are doing the games wod 4. looks nasty!

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[QUOTE]Deb - Don't be discouraged! CF has taught me that we NEED to embrace our goats & when we do, we'll be surprised at the results![/QUOTE]
Not discouraged; I can't do a muscleup, but I CAN do a real OHS w/40 (no tipped forward half squat).
I was thinking 30 is gonna be difficult after all the burpees, esp. if the boxes enforce the lockout (but I have a funny hunch they will NOT!)

I dont know I was thinking of the people who CAN do OHS & muscleups. OHS difficult after the burpees, even half OHS, and then muscleups?? Itd be cool to see video of the ones who can.
Yes, it makes sense not to knock out so many.