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[QUOTE=Cliff Miller;1100134]alden...wow do those yoder smokers ever put our frankenQ to shame. i would love to add one of those to my other 17.

tonite

1 RM back squat 365 pr :pepper:

1 RM dead lift 425 pr :pepper:

both were good enough to put me back on the leader boards # 2 for back squat and # 5 for dead lift.[/QUOTE]

Awesome!!!!

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Alden-Nice Work!

[B]WU:[/B]
.4444mi run
100 SU

Bergener Warmup

[B]WOD:[/B]
15 minutes to practice or test a Tall Snatch.

Then
12 minute AMRAP of:

7 Burpees (Yay! Burpees!!)
*Add 7 Burpees (Yay! Burpees!!) every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).
50 Double-Unders [I]Scaled to Single Unders.[/I]

75#

3 rounds + 28 Burpees (Yay! Burpees!!) + 50 Single Unders

[I]Did this backwards & Single Unders were a rest! Counting down helped. Last set of Burpees (Yay! Burpees!!) I had to break up into subsets. AND the 70 Burpees (Yay! Burpees!!) count toward the 68 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!![/I]

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Thanks for the Welcome guys. Did a 5 on 2 off 4 on and really feeling spent. I need to eat a LOT more but cant figure out what to eat in between meals other than shakes. I'm overtraining now, I know that but I'm addicted. Love the outcome and the way my body has drastically changed over the last (first) 3 months. Anyway, here was last night:

Thursday, October 11, 2012
BREATH FIRE

Warm Up: 400m run, 2 x 10 lunges, 10 ring rows

Skill/Focus: Pistols
Warm up with body weight if you are using weight; find best modification if youare not; 1 or 2 warm up sets for the row

Pistols x 6-8 ( a load if possible)
Rest 60 sec
1 arm db row x 8-10 (if you get 10 go up)
[B](was able to do 90# for 8 reps each arm)[/B]
Rest 60 sec
4 sets

WOD:
AMRAP in 12 min
6 db g2o 40-45#/25-30#
12 box jumps 24″/20″
Partner @ 1:1
Post Pistol weight if used/row weight and # rds for score

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Friday October 12, 2012

First CrossFit Competition...
[url]http://jtkalnaynovels.wordpress.com/2012/10/12/first-crossfit-competition/[/url]

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JT,

Good Luck! Have a great time!

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william....the almond thing has to do with the omega 6 to 3 ratio....plus it was on the no go list our coach sent out and i missed them on it

alden...all that it means is that there will be that much more meat for you :rofl: go a head and get one and you will be the hit of your street.

good luck jt...have fun

tonite

20 minute as many reps as possible

10 20 lb wall ball
10 20" box jump
10 205 lb dead lift
10 16 kg kb swings

268 reps

day 12 of eating challenge and still only 2 points due to the da#n almonds

have gained 3 lbs since starting this contest. but am leaning out to the point my pants are getting real loose in the waist. weird but enjoying it.

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Kevin- Awesome work!!

JT-Good Luck!

[B]WU:[/B]
.333333mi run
Tried to get 100 SU, Only able to get 3 sets of 69ish reps

[B]WOD:[/B]
Angie

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

21:26

[I]Got the Pull Ups done in ~10:30! Clipped 3:42 off my 21 March time!! SWEET!!:pepper: [/I]

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10/12
Warmup: Row; Abmat situps; 15# weighted back extensions; pull-ups; bench press 45, 80, 100, 120X5
Lift: Bench press 130, 150X5/170X8
Assist: 105# barbell rows X4X10; pushupsX4X10

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nice job on helen william....that one cripples me for a few days afterwards

this morning

floor press 1 RM 197.5

then 5 x 8 135 lb bent row

then 2 hours of mountain bike trail maintance in prepertion for our annual 6 hour holloween mountain bike race

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welcome K.O.
Good luck J.T. your gonna have a Ball!!

10/13 Cindy 19 rounds matched my pr, 20 is right round the corner Who Hoo!!

m/58/180