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great work as usual guys!!!

michael....you were totaly right on the needles in the foot thing....oh and have a blast in TO. i have some fond foggy memories from there.

yesterday's 5 needles in the were not fun. especially when the Dr. could not get the 2nd one into where she had to. in an attempt to chear me up (i think) she said that my ankle had worse arthritis than some of her 70 year old women she see's.

today it is stiffer and sorer than before.....so i hope that means it is working...

tuesday at the gym

for time

3-6-9-12-15
95 lb bent row

6-12-18-24-30

20 kg kb 16" box goblet squat

6:07

single arm delt raise 3 x 8 tried at 5 lbs but both shoulders were unhappy so dropped to 2 1/2's

1/2 ghd sit ups

12-12-12

15lb-20lb-25 lb

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8/29 WOD
A. Sumo Deadlift, 21X1, 3-4 reps, 5 sets, 3:00 rest
185-215-235-255-255
First time I've done deadlifts in months. 255 was plenty challenging so I stopped there.

+
4:00 to complete:
400m run
AMRAP
20 Mountain Climbers
10 KB SDLHP
83 reps with 2 pood kettlebell.

Rest 2:00

4:00 to complete:
400m Run
AMRAP Burpee Box Jump (step down)
17 to 24" box.

rest 2:00

4:00 to complete:
400m run
AMRAP
20 Mountain Climbers
10 KB SDLHP
80.

The 2 pood SDHP's kicked my butt. My slow running did not help my scores on any of these. My legs started swelling badly two days ago from the poison oak. I went in to my drug pusher (aka M.D.) this morning after the WOD for some steroids. Gotta get that inflammation down before P2P! No more WOD's until P2P on Sunday.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9622233457/[/url]

Claw

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Way to go guys!!

[B]WU:
(at the Base Globo)[/B]

.333333mi run
100 SUs
10 DUs/30 SUs interspersed
10 Push Ups
10 Leg Swings (both legs)
2 min on Jacobs Ladder

[B]WOD:[/B]
Annie
150 SUs
50 Sit ups
120 SUs
40 Sit Ups
90 SUs
30 Sit Ups
60 SUs
20 Sit Ups
30 SUs
10 Sit ups

8:37

[I]This was about 1:30 slower than my last attempt (6 Nov 12). Couldn't keep the SUs together in single sets. Don't feel that bad about this WOD. [/I]

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Thursday August 29, 2013

1 hour USAW class on the first part of the clean.

1 hour one-on-one with Julie working air squat and OHS.

Doubled my PR OHS. (double PVC is still PVC... ;))

[url]http://jtkalnaynovels.wordpress.com/2013/08/30/dear-crossfit-technique-and-second-chances/[/url]

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FRIDAY– AUGUST 30, 2013

WOD

3 Rounds Each For Time: 22:20

400 Meter Run

20 T-2-B

200 Meter Run

10 T-2-B

100 Meter Run

5 T-2-B

Full Recovery Between Rounds

Subed out toes to rings, as my forearm is killing me.... Neutral grip on the rings feels much better.... A lot harder than doing T-2-B

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tried to find how I did on Linda when I started crossfit close to five years ago.

It was a nightmare back then. I just remember starting out under prescribed wieghts and then starting to strip off plates round by round. Did it at my local globo at the time and I kept hoping that someone would commondeer some of my equiptment so I could take more rest!

Linda
1RFT
10-9-8-7-6-5-4-3-2-1
DL @1.5 BW
BP @1.0 BW
Cl @ .75 BW

Scale: 255 DL, 155 BP, 135 CL.
18:31.

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Friday August 30, 2013

A total sh*tstorm at the box...

Warmup:
Row 500m, 5 med ball cleans, 5 kb swings
Row 250m, 5 med ball cleans, 5 kb swings
(Was supposed to be a partner wod, but there were an odd number of people and no-one picked the old guy. For some reason this got me yelled at by the coach {who apparently didn't realize that 11/2 leaves a remainder of 1!} So we were off on the wrong foot)

10 minutes to find 1RM thruster.
155, huge PR for me, in part b/c of how the USAW coaches have taught me to use my hamstrings and hips better. Apparently hitting a PR isn't good enough though. Second wrong foot in under 15 minutes.

16 minutes, EMOM
odd minutes, 3x95# thruster
even minutes, 3 muscle ups (or 6 CtB + 3 HR pushups)
All the bar space was full, so I went to rings. While doing the C2B I tried go get a muscle up. Third wrong foot, scorn, wrath, unintelligible instruction, I got ****ed and turned my ears off. Found a bar on a back squat rack for the rest of the rounds.

5 minutes rest (steam coming off my head from WOD and from still being angry. For some reason my button just got pushed. It wasn't pretty).

THEN, Diane (which I scaled to 155 and pushups off an 18" box.
9:42.
I couldn't move for 5 minutes after finishing. I was sitting on the box and sweat was running off me like there was a faucet on. It was gross. There was so much sweat it pooled and started to flow in a little river into another where a guy was putting away his stuff. Apparently this grossed out a couple of the other people in the box, who put the cherry and whipped cream on top of the sh*t sundae that was today.

Maybe it's a good thing that I'm going to Canada for a week and will have a week off from the box...

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JT.... Sounds like it was one of those days.... I hate it when that happens

Hey I'm headed to Toronto next week for a week... Got two boxes I'm going to check out.... And plan on eating like a pig!!!

SATURDAY– AUGUST 31, 2013

Good Mornings

5 x 8-12 @ Weight Moderate Enugh To Execute Perfect Technique

WOD



Strongman

“Big Mike”. In honor of my bday:D

4 Rounds For Time:

Tire Flips. 550#

Backward Sled Drag 250

Stone Carry 150

All x 50 Feet (20 Yards)

Post ....

Front squats. 8,8,8,5,5,5,3,3,3.
225 is all I had in me after the tire!

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happy bday michael.....great wod.....enjoy eating in toronto.....make sure you get some potine with pulled pork or brisket.....really good the morning after a late nite out.....

JT....i had one of those days just yesterday....i feel for you.....

friday at the box

4 round for time

5 135lb zerker squat
10 24 kg kb swing
30 situps

6:53

roman chair press 8-8-8

25-30-30

50 toe touches

today....team of 3 all working at the same time 2 "resting" 1 working

500m row (everybody)
75 burpie box jump 20" over (hold hollow rock for rest)
75 foot ball bar 75lb bench press (just hold bar up in lock out for rest)
75 ring rows (hold in arms extended for rest)
500 m row(everybody)

19:32

ankly has loosed up amazingly well :)

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Saturday, August 31, 2013

Incredible day "on the erg" with Erin Cafaro, two time Olympic Gold Medalist.
[url]http://jtkalnaynovels.wordpress.com/2013/08/31/dear-crossfit-on-the-erg-with-erin-cafaro-two-time-olympic-gold-medalist/[/url]

2 killer Wods

32 Tabata Intervals
8 with damper at 5
8 with damper at 10
8 with damper at 1
8 with damper at 3
For first of each 8 had to produce watts that matched your body weight.
For each successive rep had to increase watts by 10%

By the end of this wod (A) you are gassed and (B) you understand the damper.

20 minutes, EMOM
even minutes, row 200m
odd minutes, 3 front squats

I highly recommend Erin as a teacher.