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Cliff.... Didn't need anyone to tell me to take it easy on today's WOD.... I hate running!

WEDNESDAY– OCTOBER 9, 2013

Strength

Strict Press- 2 x 5@ 80%. Stopped at 155... Shoulders hurting for some reason

WOD

30 Sec Rest Between All Rounds

3 Rounds:

100 Meter Sprint

T2B x 5

3 Rounds:

200 Meter Run

T2B x 10

3 Rounds:

400 Meter Run

20 T2B

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JJ - Kudos!! Self programming is tough!! I chiming in with everyone else. (And AGREEING with Michael on the runs!! :D)

[B]WU:
@ Base Globo:[/B]
.3333333mi run
100 SUs
10 Air Squats
10 Leg Swings
15 Push Ups
10 sit ups
10 DU/DU Attempts (Got 8 including 3 with SUs in between!!)
10 22kg Presses

[B]WOD:[/B]
15 min:
Power Clean
3RM
*touch and go

155

10 min:
Bench Press
1RM

205# (Couldn't do 185 a month ago!)

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[B]WU:

(@ the Base Globo!)[/B]

.111111mi run

10 45# presses

.2222222mi run

100 SUs

10 Air Squats

10 Push Ups

10 Sit Ups

10 DU/ DU Attempts

[B]WOD:[/B]

Jerry

1 mile run

2000m row

1 mile run

29:28

[I]Clipped 1:36 off my last attempt on 18 Apr 2012! The plan was to keep a stead pace. I got the 1st mile done just under 9 min. The row was tough. It took me about 9.5 min. The last mile was brutal and I walked 1/2 a lap for the 6th, 7th & 8th lap. Still, the steady pace worked out well![/I]

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Thursday October 10, 2013

Played 6.25 holes of golf.
Isn't golf normally played in 9 or 18 you ask?
Yes it is.

Today, I collapsed in the 7th fairway after being stung/bitten in the neck by an insect. While being stung/bitten I slapped myself so hard in the neck/jaw region that I practically knocked myself out. Had to plop right down in the fairway where I "rested" for 5 minutes. The world was spinning and I was seeing stars. I reached for the epipen in my golf bag and was ready to inject myself but didn't have any allergy symptoms, so I didn't inject. I reasoned, in my half-witted slapped silly state, that the self-inflected punch to the neck/jaw was the culprit, not an insect. After 5 minutes I was able to get up and "walk" to the next tee where, mercifully, there was a bench to sit on. After about 20 minutes a couple came by in a golf cart and offered me a ride. I wasn't scared. The whole time I was sitting crumpled in the fairway I was really embarassed and worried that someone would think I'd had a heart attack and would take me to the hospital or do CPR when I'd simply swatted myself right in the "lights out" nerve where the insect bit/stung me.

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Oh my God JT, that is hysterical. I hope you are doing better now. Guess I can't ask, "what does the other guy look like?" Claw

10/11 WOD
10:00 Skill Session: Handstand Work
Got 4 handstand walk steps in a row!

+
5 rounds of:
7 CTB Pullups or 3 Ring Muscle Ups
14 Wall Balls
21 KBS
rest 2:00
17:50 at 1.5 pood

Increasing split times tell the story: 1:45, 1:37, 1:55, 2:08, 2:15. Tried to keep up with Lloyd but he edged me out.
A little janky on movements. First four sets of pull ups straight through, but only first set of WB's and none of KBS's straight through. Surprisingly, the KBS were the hardest part of WOD.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/10211883354/[/url]

Claw

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Hey Bill....awesome job on the bench press!!! That's a big jump in lbs..

JT .... Sounds like your golf scene should be in a movie....glad your ok. Yet another reason for folks to bad mouth crossfit " he got so strong, he knocked himself out slapping a bee".... I actually strained my rotator cuff " freaking out" when a hornet landed on my shoulder, took about two week to heal!

FRIDAY– OCTOBER 11, 2013

WOD

14 Minutes Total:

8 Minute Run ( got about 200 meters over a mile....pretty good for my big butt)

Right Into 4 Min AMRAP:

Burpees x 10

Dubs x 20

Right Into 2 Minute AMRAP:

Butterfly Sit Ups



THURSDAY– OCTOBER 10, 2013

Olympic

3 Position Snatch x 4 @ 60%

Then- 4 x 2 @ 70% From Floor

WOD

5 RFT:

KB Goblet Squat x 10 @ 80

One Arm KB Row x 10 (Each Arm)

2 Minute Rest

5 RFT:

Box Jumps x 10 @ 24

HRPU x 10

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Michael - Thanks! My shoulder is the limiting factor!

Claw - awesome on the handstand walks!!

JT - What can I say that hasn't been said?!?! Talk about the cure worse than the disease!! Hope you're feeling better. At least that will be another good story..

[B]WU:
@base Globo:[/B]
.4444444mi run
100 SUs
10 leg swings, Both legs, both directions
10 push ups
10 air squats
10 sit ups
Mobility for my shoulder
10 DU/ DU attempts
10 box jumps (24+")
Burgener warm up
10 45# presses

[B]WOD:[/B]
1/3 Randy
25 75# Power Snatches

3:42

[I]Had to use globo iron plates which are smaller than the box bumpers. My shoulder started REALLY hurt, so I figured stopping at 25 was the better part of valor. I was on track to beat my last attempt. (But at least my shoulder feels better!)[/I]

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Fran in 3:09:pepper::pepper::pepper:

SATURDAY– OCTOBER 12, 2013

Strength

Back Squats- 5 sets to hit 60% then
8 x 3 @ 60%( 275)

WOD

“Fran”. 3:09

21-15-9

Thrusters @ 95/65

Pull Ups

RX Challenge- Rest 2 Mins Then:

“Narf”. About 8 min.... I didn't care they should have called it "Barf".... Everything was locked up from Fran....

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@Michael, that's a sexy Fran time.

Friday October 11, 2013 (Sue's Birthday)

Well apparently the bug tht bit me was like the spider in spider man, it appears to have generated super powers b/c today was a double PR day lifting.
170 Snatch (got 175 over head but couldn't lock it out)
240 C&J

Here's photos of the bug bite (taken Friday, a day later) and the massive bar that got bagged during the PR-fest.

Metcon
8 mintues AMRAP
8 20# wbs to 10' target
4 burpees
9 rounds

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Saturday October 12, 2013

Rolled around on floor "mobilizing" (whining) feeling every effort from yesterday's lift-o-rama.

"Warmup"
EMOM for 10 minutes, 8kbs, 2pood

Skills Work
5 rounds
3 HSPU using progressively lower stack of weights
10 ring dips (green band)
pullups (went 5,6,7,8,9)

Double Unders
150 total
Worked on keeping the rope tight and getting the rope moving faster.
Max strung together at a time was 17.
Need to get the "hitch" out of the swing...