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Glad everyone seems on the mend!! Deb and yay for no serious heart issue!

[B]1-25[/B]
Warmup: We did one, sad that I can't remember what it was.

Workout: 3 rounds for time 17:05
24 pull-ups (band)
12 bar dips
75 squats

[B]1-26[/B]
Warmup:
4 min amrap
5 kipping swings
5 push ups
5 squat jumps
4 min mobility stretching, shoulder and wrist
Workout: 30 minute AMRAP
10 burpees
10 CTB (band)
10 squat cleans 75#
10 box jumps 20" box
5 rounds + 2 burpees

I do all of my WOD's at 5:30am on an empty stomach and this one really sucked the life out of me in the last 10 minutes. I really don't want to have to get up any earlier than 4:30 so that I can eat something, but I may have too. Any suggestions from you more experienced folks?

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1/24 WOD

3-3-2-2-1-1 Weighted Pull Ups
2-2-2-2-2 Power Cleans
Followed by:
Tabata Row for Calories

Weighted Pull Ups: 25-30-35f-35f-40-45f
Power Cleans: 135-135-145f-145f
Just could not get the 2nd rep on any of the weights. All fails, except for the 45# weighted pull up, happened after I successfully did the first rep at the given weight.

Tabata row: 5
Right on the line between 5 and 6, all rounds but two at 6 cals.

The Claw

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Michelle, small piece of fruit and half glass of almond or coconut milk.

Mobility WOD. traps, shoulder chest.

Bench press: 3X 160, 200, 225 1X 280.

Three rounds for time of:
12 Muscle-ups
75 Squats
scale 8 MU progressions. 6:58.

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[B][U]January 26[/U][/B]
Swim Workout At Lunch
400 yd warm-up (untimed)
2x200, 2 minutes rest(3:25, 3:20 PR for this workout)
4x100 on 3 minutes (1:32x2 PR for this workout, 1:34x2, old PR)
6x50 (0:40 new PR for this workout, 5x0:41)
Getting faster.:D

Got my new Buddy Lee rope cord replacement. New eq't for practicing MUs is here too, as is some heavier ankle weights for my stability work. Plan to use my new toys tomorrow!

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[B]01.26.2011-Wednesday[/B]

Warmup: Burpees, squats, pushups et al.

[B]WOD:[/B]
Complete as many rounds as possible in 20:00 of:
30 ring dips
30 squat cleans - 95# (65#)
[B]1 round[/B] .5" band...not feeling it; didn't sleep last nite, calling it a rest day.:shrug:

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[B]January 25th[/B]
[U]Warm-up[/U]
1000m
25 singles / 25 x 2 single Leg / 25 backwards / 25 double unders
Bergener warm-up

[U]Strength[/U]
Bench press 3RM 135lbs (first bench press in 35 years - not pretty)

[U]WOD[/U]
2 clean and jerks - 115lbs
200 singles (substituted 4 singles for each double-under)
2 clean and jerks - 115lbs
160 singles
2 clean and jerks - 115lbs
120 singles
2 clean and jerks - 115lbs
80 singles
2 clean and jerks - 115lbs
40 singles
[B]11:40[/B]

[U]Cool-down[/U]
15 GHD bench press 30lbs
100m slosh pipe walk (women's pipe!)
20 supermans

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Took a rest day today (had new Heatpump installed
11.25.11

WU-jump rope 10minutes (marathon for me as I suck at JR)
WOD: 800m x 3, 2min rest
4:02
rest 2min
3:52
rest 2min
3:57
rest 2min

Ran hard in Pose style-and was pretty pleased that calf's didn't cramp up
Cool down--stretch and roll out and do Physio recommended exercises for shoulder

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1/26
wu
reverse hyper
10@50
4x10@120
2x10@130
2x20 K2E
Strenght
Decline Bench 3@135 2@185 1@205
Heavy rack pushpress 3@135 3@155 3@165
100 pushup 25/25/15/15/20
5 sets 10 ea
10 ring dips
10 ring rows

WOD
row 2000m 9:03
75 thrusters @75# 7:44

m/56/185

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[B]Pat[/B] I will give that a shot and see how it works out.

[B]1-27[/B]

Warmup:
6 minutes
5 squat thrusters 35# barbell
8 ring rows
15 DU's or 30 single jumps. Managed to link 3 DU's this morning, finally.
Skill work:
6 minutes
1 arm KB swing 26#
Kettlebell snatch 26#
Kettlebell quick switch (switching the KB quickly between hands)

Workout: "Holbrook" Scaled 8 rounds with 1 minute rest between rounds.
5 squat thrusters 65#
10 pull ups (band, it's time for an intervention of the band)
100m sprint
Time splits 1:29-1:31-1:37-1:40-1:47-1:52-1:52-1:47

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[B]January 27[/B]
[U]Warm up[/U]
400m run, Max jump squats in 1 min: 46, 10 KB swings 35lb, 10 KB SDHP, 20 lunge steps.

[U]WOD[/U]
"[I]Steffi[/I]"
Dead lift, hang power clean, front squat, push jerk - 75lbs (78% Rx weight)
5 rounds: 21-18 -15-12-9
[B]24:07[/B] - tried to keep moving, but felt real slow today.

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1/26 Workout

Small Group Training with Becky at SBAC. After warmup, did "The Guantlet."

10-9-8-7-6-5 Reps for Time of:

Kettlebell sweeps from side to side over head (0.5 pood)
Kettlebell swings (Russian style, 1 pood)
4 bicycle crunches plus full extension plus tuck up
Cobra burpees (no pushup; instead dip and raise hips quickly)
TRX (ring) rows from 45 degree angle
TRX (ring) pushups from 45 degree angle
Heels in TRX, then curl legs in, extend legs, arch up, lower arch
Wall squat jumps.

Target time was 19-20 minutes, I managed it in 17 minutes and change.

The Claw

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[B][U]January 27[/U][/B]
Last night and this morning
2 hours of shoveling last night and another hour this morning
[U]After work[/U]
10 minutes of jump rope practice (rope replacements are here)
3 sets of DH pull-ups (5,3,3), push-ups (10,5,5), squats (15, 10, 10)
Dynamic stretching and mobility work
Shoulder pass-throughs
OHS: 5x45, 3x60#, 3x70#, 5x80# (12" depth)
MUs with green woody band assist 3x5 (slow, working on false grip)
5 MU negatives without band but let toes touch the ground on the way down
Stretched

Doing my "chores" today. Back holding up well.

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[B]01.27.2011-Thursday[/B]
Warmup: Row 500, squat, lunge, shoulder mobility & stretch w/balls, snatch grip backsquat to OHS warmup

[B]WOD:[/B]
Complete as many reps as possible in 10:00 of:
bodyweight deadlifts
perform 5 pull-ups every minute on the minute, starting at minute zero!
cash-out: 3:00 max effort burpees
WOD score= total deads+total burpees
[B]54 DL + 40 Burpees = 94 (150#)[/B] Totally disappointed with this one. The pullups were for s**t after the first half I'd say, screwed me up, definitely a lot of shoulder and low back fatigue from the squatting/snatching/pullups lately. The tear in my palm was a very minor irritation, the problem was my left shoulder was killing me after the first 4 rounds or so, couldn't make it off the bar after that, I was getting 5 DLS in the last 10 or so secs, and my coach was VERY generous with the deadlift time (he let me get a rep in before calling switch)....one round was only 1 deadlift!!! Embarrassing, & 150's a nothing weight for me - when I got there, I started repping 200 accidentally. I said, gee this is HEAVY - my coach said, that's Rich's bar (duh!)

And he said my plank burpees need to be lower. Gotta work on that one. I just can't get up from laying on the floor in a burpee!! I relax at the bottom.

Afterwards, about 50 SLDL 135# & 125#
Dropped wt. after the first few sets, trouble keeping form, low back fatigue.

I think I might just be out of shape, maybe start doing the morning burpees again....seems like the WODs get harder and harder and Im not recover very quickly.

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1/28 WOD

"The Bear"
5 Rounds for Load (25 minute cap): (No Rx weight on this, you are trying to see how much weight you can complete it with)

One Round is 7 reps of:
Power Clean to
Front Squat to
Push Press to
Back Squat to
Push Press.

75-85-95-100-105f

The Bear is always tough. Stepped 95# to 100# on fourth round because I could not find two 5# weights to go straight to 105#. Fail at 105# because I had to let go of the bar a couple of times, and in fact I dropped it two or three times. Big crowd this morning, made it real fun!

The Claw

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[B]1/28/2011[/B]
[U]Warm-up[/U]
Row 500m, 5 tire flips - jump in/out, Run 400m, 5 tire flips - jump in and out.

[U]Strength training[/U]
3 reps x 7 rounds at 70% of 1RM
Dead lift: 235lbs
Back squat: 165lbs

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Did the Arizona Regional Senior Olympics Powerlifting competition today. This was a mixed bag of a competition: raw and assisted (power suites and power wraps). Results:

Back Squat (done on Smith machine:shrug:) 400, 440, passed on third lift as the exercise just seemed strange on this machine.

Bench Press: 270, 290, 305 (f).

Deadlift: 425, 465, 485.

Got a gold medal in my age group (65-69) against experienced powerlifters.

This was fun. Next competition is Arizona State Senior Olympics will be raw and includes regular back squats.

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[QUOTE=Pat Quigley;897288]Got a gold medal in my age group (65-69) against experienced powerlifters.[/QUOTE]

Congratulations! Huge numbers!

The Claw

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Thats good stuff Pat Good Job and ConGrats
1/28
wu 3x10 air squat 3x10 walking lunge
3x20 GHD back ext
Reverse Hyper
10@60
3x10@110
3x10@130

Strenght
12x2 box Squat
2x2@95
2x2@115
4x2@115/ w Chains
4x2@135/ w chains

Ultra Wide Sumo DL
6@135
6@225
10@280

Good Mornings
3x10@95
10@115
AB Mat Situps 100
40/30/30

WOD 3 Rounds
30 Racked Lunges @75
15 Box Jump 24"
12 Pullup
12:04

m/56/185

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Wow a Gold Medalist among us! Nice work [B]Pat[/B], glad you had fun. [B]John B.[/B] 12 mins after all that strength stuff? :yikes: I will never catch up with you guys....



[B]01.29.2011[/B]
Warmup: cold medicine, squats, lunges, shoulder mobility, DH pullups etc. I felt a tweak down the back of my i dont know shoulder & trap?? Its weird because only when I hang a certain way from the bar can I feel it, I dont know if its a pull or strain, Ive had it a while but its hard to get it to hurt, I know doesn't make sense. I wish I could name the muscle, meant to ask the coach b/c he's also a physical therapist but I forgot!! so much to learn.

[B]FDU Weightlifting w/Nick[/B]
Everything is in kg. ? So i have to guess weights. They were very LIGHT, I know that i guess the highest was 45 kg?? worked up to that weight and it stayed till squats & press.

[B]Power Cleans[/B]
4x3xbar this was from the floor, no clue what I was doing.
4x3x35kg? These got better as he was cueing me.

He was teaching me my setup & lift off... and explaining to keep my back angle, & pull the bar IN after the lift off, and even tho its a power clean STILL DROP UNDER IT (this is classic me, Ill stand straight up on a powerclean). Don't bend backward, dont move my back backwards, dont jump backwards, dont reverse curl it, its UP and A$$ DOWN. He also said my levers are long? whatever that means, and so I have to use that... told me STAY OVER THE BAR!!!!! I move my back backwards; apparently my clean really needs work (and I knew that!!;) )

[B]Hang Power Cleans[/B]
4x3x35kg?
4x3x45kg? Might have done more of these; Gotta start journaling as I go along - the whole workout was 1.5 hrs.
[B]
Clean Liftoff[/B]
5x5 45kg? - this was just to teach me the back thing, just to below knees. Told me don't rush. He was saying almost all the misses I saw were b/c the setup wasn't great.
[B]
Clean Liftoff + Clean Pull[/B]
4x3 45kg?
[B]
Front Squat[/B]
4x4 at 35kg?? pretty easy
[B]
Press[/B] these were prehab he said (?)
5x5 at 20 or 25kg?? pretty easy

Kind of intimidating, everybody there is so strong - and so FAST!

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Congratulations on the gold Pat! Everyone's looking good! :highfive:

[B][U]January 28[/U][/B]
Worked late so a rest day.

[B][U]January 29[/U][/B]
[U]Early Afternoon[/U]
[B]Swimming[/B]
3x50 yds (43-45 secs)
2x100 (1.30 PR by 2 secs, 1.34)
1x200 (3.25)
1x400 (7.05 PR by 13 secs)
1x200 (3.20 tied PR)
2x100 (1.34x2)
3x50 (41 secs each)

[U]Evening[/U]
Jump rope practice for 10 mins
3x 5 DH pull-ups, 10 squats
dynamic stretching and mobility work for 10 mins
[B]Ski Circuit[/B]
3 Rounds of:
25 x 24" box jumps with full hip extension at top
50 squats
50 walking lunges
48 x 12" slalom pattern hurdles
1 minute wall sit @ 90 degree angle
3 minute rest between rounds
round 1 - 6:03, round 2 - 5:47 (PR by 8 secs), round 3 - 5:44 (PR by 3 secs), 17:44 total time (PR by 23 secs)

Felt great today, except my jump roping was a bit off.

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[B]January 29[/B]
[U]Warm-up[/U]
400m partner wall ball passing. Any dropped pass receives 3 burpee penalty on the spot (15 penalties). 25 burpees. 200m partner wall bass pass backwards. (No penalties).

[U]Team WOD[/U]
4 rounds
30 slam balls 20lb (while partner holds 185lb dead lift)
30 reverse slam balls 20lbs (while partner holds handstand)
30 sledgehammer swings on tire (while partner pushes weighted sled 185lb)
30 DB thrusters 35lbs (him) 25lbs (me) (while partner does L-sit or in my case V-sit)
You can allocate work between partners any way you want, and switch at any time.
[B]24:30[/B]
My partner (the box owner) definitely carried me some, but kept the intensity at a new level.

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OK, catching up here.

Wednesday's w/o canceled due to snow. So,

1.27.11 Thursday at home
21-15-9
Pullups (assisted with bands and jumping)
Pushups (all legit, hands off fall at bottom, broken sets though)
Abmat sit ups
8:03
Then evening skiing at Mighty Camelback.

1.29.11 Saturday AM at gym
Cindy
5 pullups (all jumping)
10 pushups (all from the knees)
15 squats
11 rounds + 1 pullup in 20 minutes.

Deb, very glad to hear the ticker is good and the blood work negative. Stress...yechhhh.

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Back.

Been dealing with a lot of personal-life drama since the holidays. Diet has been so-so and basically no exercise, so I put on some fat/out of shape. Hopefully, that's over (for the most part). Got a nice FB message from one of the regulars here a couple of weeks ago, and it's good to be back.

01.30.11
(Brand X'ing my way back into it)

500m Row (2:00)
20 Pushups

DL
5x135
3x225
1x275
BP
5x135
3x165
1x195

10 OHS w/ Oly Bar

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Been a great week,

Not to organized but got some good work in.
Working hard on rehabilitating the shoulders and working on correcting posture.
Friday's WOD
Cleans-3,3,3,3,3,3,3 from the floor
Weight training is just as new a CF is for me so I was working hard on form with my trainer:
WU-45x10, 65x10,
WOD:85x3,95x3, 115x3, 120x3, 125x3, 130x5, 135x3 PR.

Worked on Muscle up over the bar (band assist) great progression if you haven't tried it, give it a go!

Went for a 30mile bike ride after eating (averaged 15mph, 1450ft elevation gain max grade 4.5%)

Rest day today--looking forward to a great week to come!
Be Blessed ALL

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[B]Pat nice job on the Gold!![/B] I competed in my first CF event on Saturday morning, a throwdown between our affiliate CF Impulse and CFHSV. It was nice just seeing what the competition atmosphere is all about. There were 4 teams of beginners and 3 WOD's. The team I was on took all three wod's.

Rest on Sunday

[B]1-31-10[/B]
Today's WOD
For time:
225 pound Deadlift, 21 reps 135#
400 meter Run
225 pound Deadlift, 18 reps 135#
400 meter Run
225 pound Deadlift, 15 reps 135#
400 meter Run
225 pound Deadlift, 12 reps 135#
400 meter Run
18:30

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1/29 WOD

"Fight Gone KJ":
One minute at each station, then one minute rest, three rounds.
Ring Dips (Had to use blue band on final round to get full ROM)
OHS (75)
GHD sit ups (only to parallel with floor)
Push Ups
KB swings (1.5pd)
Score: 301

This one burned my tricepts! Mobility WOD right after also focused on arms, so they were pretty beat (besides doing Bear the day before). Nice WOD, KJ!

1/31 WOD
Baseline: 4:38

"Mannie"
50-40-30-20-10
Sit-ups
Pushups (competition)
Double unders

Big time cheat day yesterday, so not 100%. Baseline score keeps moving the other direction, but at least my reps are all good.
Mannie took a while. Double unders actually OK, except rope not good. I need a good rope! At one point it got tangled in my shoe laces, costing me time to get it untangled.

The Claw

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Oops, forgot to post Mannie time: 17:38.

The Claw

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Pat, AWESOME ACCOMPLISHMENT!
The rest of you are doing great work and looks as though all of us are persevering through the rehab stages--sucks! but worth it!
took a little extra time off Sat/Sun to do chores (taxes) and concentrated on rehab stretching/exercises
01-31-11
WOD: For time: (([I][I]trainer suggested scale to insure finish in 15-18minutes![/I][/I]))
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run)
My scale was 185# (followed bar to floor and no hesitation)
[B]Time: 13:39[/B]---super gassed at end :rofl:(as should be)

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thanks for the feedback everybody. It felt good to compete in something again.

Mobility work on hip and shoulder.

Wendler 4th cycle: Back squat: 5 X 215, 5X 250, 5X 280.

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run
Scale: Biking instead of running. Completed in 11:19.

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Nice job, [B]Michelle! [/B]welcome back, [B]John![/B]

[B]01.31.2011
FDU Lifting[/B]

Warmup
[B]
Hang Power Clean[/B] These were decent today. Easy. He asked if I practiced since Sat. (no, I didn't)
5xbar
3x20k
4x20k
2x4x30k
4x3x35k

[B]Snatch Below the Knee[/B] these started not so good, pulling w/my arms - felt like I could do more by the end though.
3x3x20kg
2x3x25kg
4x3x27kg
3x2x30kg

[B]Backsquat[/B] (Easy)
6x30kg
4x4x35kg
4x2x45kg

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[B][U]January 31[/U][/B]
[U]Swim Workout At Lunch[/U]
400 yd warm-up (untimed)
2x200, 2 minutes rest(3:26, 3:23)
4x100 on 3 minutes (1:32, 1:31, 1:32, 1:33 on 3 minutes)
6x50 (0:41-42 secs on 90 secs)

Felt good. Wanted to do Saturday's Crossfit workout tonight, but had to work late and catch up on some volunteer work at home. Probably not a bad idea as I want to avoid pushing myself too hard in advance of this week's ski trip (providing the damn weather doesn't affect my flight on Thurs morning). I was also tempted to do the DL/400m run WOD, but I think discretion is the better part of valor right now. My back is just getting healed, but I love the looks of that WOD. Tapering down this week. :shrug:

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J.J Welcome Back Dude
1/31
WU
2x20 air squat
Reverse Hyper 10@50 3x10@120 3x10@130
3x20 GHD back extensions
Strenght
C&J
6@95
1@145
1@175
1@185
Hang Clean High Pull 3@145
5 sets
2 Front Squat @ 115
2 Box Jump @ 24"
Good Mornings 3 x 10 @ 115
WOD 25:00
inch worm across gym floor
12 ab mat situps
crab walk back across gym floor
4 TGU @ 35
Total Rounds :shrug: m/56/185

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1.30.11 Sunday
Did a nice 1 1/2 hour XC ski loop, most of it breaking trail. New edged skis with NNN BC boots and bindings. Boots bruised and blistered both my big toes
right at bottom of the nail.

1.31.11 Monday night in Motown.
Did my first CFT tonight, so these are all PR's. :D

Press 85#, my form was really, really atrocious. I had a difficult time keeping my hips under my shoulders, have a tendency to lean back even before I pick up the bar. Failed at 95# twice, once with a fault and once just because I couldn't move the weight without pushing. Felt good cleaning it up to rack though.
Deadlift 205#' felt good here, failed twice at 215#
Squat 185#, this was where I felt the best. No failures, but I definitely felt maxxed out.
So, my inaugural CFT: 475#!

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[B]January 31[/B]
[U]Warm-up[/U]
1000m row, movement prep, 10 PHS PVC pipe, 15 KB swings 35lbs

[U]Strength training[/U]
7RM back squat 163lbs. 3RM dead lift 275lbs.

[U]WOD[/U]
[I]Jeremy[/I]
3 rounds: 21-15-9 reps
OHS 75lbs (80% Rx weight)
Burpees
[B]8:44[/B] - faster than last time, less weight, but better intensity.

[U]Cool-down[/U]
20 GHD sit-ups, 20 back-extensions, 20 toes to bar.

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so back to the box tonite after almost a week off due to getting told in no uncertain terms to stop all upper body work by my phyiso. she read the post surgery report and there was lots more done inside my shoulder than we first thought. but after phyiso tonite she is very pleased with the way everything is behaving.

also being sick, run down, not mentaly feeling great, just a general **** poor attitude and just in a weird space. slept for 19 hours between friday nite and sunday morning and still felt off kilter for most of sunday.

just getting bored dragging the sled. i want to be healed NOW not 6 or 9 months from now. but i know i need to go slow and that is the hardest part.

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[B]Deb:[/B] thanks for the holla a while back. Reminded me this is where I need to be.
[B]Johnny B:[/B] Thinking of you this AM. Hope you got the snow blower serviced, bro'!

1.31
Stretch
Tabata 8x :20/:10
SDHP (53 lb. k-bell)
Situps

Still Brand X'ing it, judging by how relatively sore I am this AM, not a bad approach. Gonna slowly dial up the intensity and see how far I can go; can't really afford to join a box right now and the place I live provides a free membership at a decent enough globo plus I have some of my own gear at home (k-bells, bike trainer, jump-rope, weight vest). And I have a basement area where I can do deads, BP and squats— once I get my gear out of the house where my soon-to-be ex lives.

Think I will go back to 5/3/1 once I get through a few weeks of Brand X type stuff, get a reasonable conditioning baseline. Got in great shape and strong with that over the summer.

Gotta get my diet back in line too. Too much sugar in the p.m.. Feelin' a little bit ummm . . . expansive . . . around the midsection.

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so i was talking to a friend of mine who is a trail builder. he has a contract to rebuild a hiking trail in one of our local parks. he needs to get 80 - 80 lb bags of concrete to 5 places along this trail and asked if we could help out.

[url]http://en.wikipedia.org/wiki/Stawamus_Chief[/url]

i just spoke to our coach who when i told him my idea he said the first thought that came to mind was that sounds awful. then it sounds like right up our alley.

should make for an interesting wod saturday.

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no prob [B]JJ[/B]...

[B]02-01-2011-Tuesday[/B]
Warmup: Row 500, pushups, squat, sn. grip squat to press to OHS drill, shoulder mobility & stretch

[B]WOD:[/B]
For time:
50 hand release push-ups
40 toes to bar
30 deadlifts - 135# (85#)
20 burpee bar hops (jump & clap over the barbell)
10 thrusters - 135# (85#)
[I]compare times to 09/27/2010[/I]
[B]11:30 or so 95#, 20# abmat situps for T2B[/B]
I blew this workout with stupidity on the thrusters.:mad: @ the same time as sept., except this time holding 20# over my face abmats.
Got 20 pushups in a row yay! then needed 15sec rests to make the rest planked/somewhat planked.
That shoulder pain, not worth the T2B, Id rather lift. How beneficial are they really since you're kipping, I only feel them a little, way in my upper ab, could I do them lying on the floor like a pike with an ankleweight? Next time maybe GHD? Maybe next time hand release burpees too.

The thrusters: Couldn't figure out why I wasn't getting good depth, only 4-5 of them were even decent, disappointingly. Someone mentioned weightlifting shoes when we were done, I had to try. Much better! I realized when I left - ITS MY STANCE. They've told me at Weightlifting at least 4 times my stance is too narrow for my height, widen to make space to get lower. DUH!! Seems to be a CF habit, esp. with the thrusters. Gotta remember that next time; haste makes waste (or head like a sieve!! :D sr. moment).

Tomorrow is another WOD I'd like to do, but probably should rest for Weightlifting Thurs. (I dont know what Im doing Thurs, havent pressed in two worksouts, the WOD has pushpresses - torn here, because I really like CF AND lifting).
Did a few DH pullups in a row easy before wod; go figure, never done that before usually singles. Can't have gotten stronger from only 2-3 weeks of lifting...

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[B][U]February 1[/U][/B]
10 minutes of jump rope practice
3 sets of DH pull-ups (3,3,3), 55# KBS (5,5,5), squats (10, 10, 10)
Dynamic stretching and mobility work
[U]WOD[/U]
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps (had to sub 30# DBs, my heaviest)
800 meter Run
50 Back extensions
[B]13:54[/B]

Felt good tonight! 20" box jumps were pretty easy compared to 24", but started getting hard at 40. Rope climbs were pretty easy. Took it slow on KBS and back ext due to back concerns. Forearms were burning pretty good after the HPCs.

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Sorry, typo on today's WOD. It was 15:54.