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Deb,
What weightlifting program are you doing? I'm just wondering what I'll be doing after my on ramp ends in Motown at the end of March.
I was thinking about Starting Strength.

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2/2 WOD

Front Squat:
5-3-2-2-1-1
135-175-185-195(f 1 only)-195*-205f
195 is a 10# PR! I totally collapsed at 205; that was just a mind fail, not necessarily a body fail.

Followed by: AMRAP 15
5 Wall Climbs
10 Box Jumps (24”/20”)
15 KB Swings (1.5pd/1pd)
4 rounds plus wall climbs plus a couple box jumps. Wall climbs are really tiring! You know it's a hard AMRAP when 24" box jumps are the rest interval. Guest appearance from Traver, fun to do front squats with him.

The Claw

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Hi All, Everyone looks to be rockin' and rollin'. [B]JJ welcome back and nice to meet you at the same time! [/b]

[B]1-31-11 AM[/B]

21 deadlifts 135#
400m run
18 deadlifts 135#
400m run
15 deadlifts 135#
400m run
12 deadlifts 135#
400m run
18:30
[B]1-31 PM[/B]
5K row 22:48

[B]2-1-11[/B]
15 thrusters 65#
15 pullups (band)
21 thrusters 45#
21 pullups (band)
36 thrusters 35#
36 pullups (band)
13:40

[B]2-2[/B]
1-1-1-1-1-1-1 OHS
60-65-70-75-80-85-90(pr by 20#)

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Strength: Bench press, w. bands: 5X 165, 185, 215.

For time:

2KRow, 50 DB swings 50#
1KRow, 35 DB swings 50#
500m row, 20 DB swings 50#

20:08. PR last time was 22:10 and 45#.:pepper::pepper::pepper::

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[B][U]February 2[/U][/B]
[U]At Lunch[/U]
10 minutes of jump roping
Bench Press: 10x45#, 10x135#, 5x200#, 3x225#, 5x250#
Shoulder Press: 10x45#, 5x115#, 3x130#, 2x145#
Ran 1 mile at 7.5 mph on 1% slope
Stretched

Nice easy day. Going skiing tomorrow. Not a good idea to do shoulder press after bench press if you care about your numbers. Probably a good way to give your shoulders and triceps a nice little training jolt though.

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2.2.11 Wednesday night at Motown

Warmup
25 meters each of
High knees
Feet to butt
Inchworm pushups
Punter kicks
Samson stretch
Then practice kipping pullups
Five dive bomber pushups
Deadlift practice

WOD
11 DL 95#
7 HSPU (subbed box pikes)
5 DL
3 HSPU
2 minutes Time trial effort on bike wind trainer
1 minute rest
Three rounds for time
14:16

This felt easy today. Hard part were the pushups...

Jim,
Where are you skiing? We're going up to Stowe/Sugarbush this weekend.

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Utah....Park City, Alta, Powder Mountain, Snowbird

Stowe and Sugarbush are good mountains. I really like Jay as well. I love the trees.

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Oooooh, utah.....luckeeeeeeee!

But Stowe and 'bush along with Jay-it's-just-too-darn-far-Peak are some of my favorites within driving range. And we love to get in the woods.

Bromley, nice little old VT Bromley, has some nice bumpy woods. Plunge is a favorite.

I've only been out West once; we did Vail, Breckenridge and Keystone. Vail's back bowls were just mind boggling, but I'd go back to Keystone first. Breck was a little too crowded and glitzy for my taste.

So, enjoy your trip! How long?

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Wednesday's are my normal Rest day but decided to go in to give some support to a friend (my Pastor) that was going for a 1RM DL Pr. with only 3months of CF under his belt he did great (matched his Previous Weight) I was not feeling 100% as legs were still a little sore from the DL/400m sprint WOD from 1/31 but what the hey I lifted with my Bud and managed a New 1RM of 335#.
Another great CF day!!

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i didnt do anything today sick as a dog, migraine/sinus.
[QUOTE]Deb,
What weightlifting program are you doing? I'm just wondering what I'll be doing after my on ramp ends in Motown at the end of March.
I was thinking about Starting Strength.[/QUOTE]
Jeff, Shed used to program strength, I got superstrong doing it, but he doesn't anymore. The lifting was what drew me to CF in the first place; I was throwing strength stuff in every once in a while b/c I want to get stronger, now I'm training the Olympic lifts at FDU, tired my numbers weren't moving much and form not getting better. Its snatch, clean, clean & jerk and squatting/accessory work. Trying to fit in CF too.

Starting Strength is good, but I think you'd have to stop crossfit, make a return after you get where you wanna be. This is my dilemma, I like lifting first and foremost but I also like crossfitting. This week I did one metcon, maybe Friday if I feel better. Will have to see how the lifting goes. I am not sure what they do for conditioning.

Motown doesn't post their wods, I guess.

[QUOTE]Nice easy day. Going skiing tomorrow. Not a good idea to do shoulder press after bench press if you care about your numbers. [/QUOTE]
Been there done that w/press-bench. Have a nice trip...