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Nice job on the HSPU's Bill

Day 29 of Burpees!

“The Bear Complex”
Power Clean
Front Squat
Push Press
Back Squat
Push Press
= 1 Rep

7 reps of the above without takin hands off the bar until after the 7th rep.
Add weight and repeat for a total of 5 Rounds.
Not for Time
No RX weight.
RX is keeping grip on the bar.

65-70-75-85-90 Rx'd

I felt like I dogged it. Very protective of my back. Watching the dudes max at 170. :notworth:

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David - Great job on the bear complex!! Take it from me, protecting your back is a [U][I][B]GOOD THING!!![/B][/I][/U] :D

[B]NO Instructor Again!! [/B]:yikes: (That means "Someone" (yours truly) has to get things moving!! "I'm not an instructor nor to I play one on TV...")

[B]WU:[/B]
400m run
10 Push Ups
15 Airsquats
5 Pull Ups

The good news is that our new Pull Up rig is ready to go, the bad news...

[B]WOD:
[/B]"FRAN"
21-15-9
95# Thrusters
Pull Ups

11:43

Almost 2 mins SLOWER than 21 April 10 [I][B]BUT[/B][/I] this time it was Rx'd!! And I wasn't the slowest! I could feel the months of not having decent Pull Up bars, but I'll take it. Forgot how Fran makes Pull Ups the easy part of the WOD!

Claw - You're a beast!! ;)
Pat - Best of luck in PL meet!!

Tom Over 50 and just starting to log it.
 

OK been playing for a while with crossfit time to log and hit goals.

Goals: increase vast amount of skill strength and strength.

Been at it for a while. Want to hit 315# deadlift in the next 4 months.
Headstand - way in the future. Very beginning of gymnastics statics L sit future.

Today.
15 minute AMRAP
15 air squats
15 Ab mat sit up
10 left then right assorted karate kicks (with speed strength)
10 push ups.

5 rounds + squats / sit ups
51 and still may be heading to my fittest.

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great work everybody. some truly inspriring numbers

sunday

hill climb up and down... 2500 feet elevation gain/loss 55 minutes...not sure of the length but when i got back to the parking lot and was waiting for my ride i read the stuff in the map kiosk. it said to allow for 2 to 2 1/2 hours round trip so i guess 55 minutes is an o.k. time.

yesterday packed drywall for 6 hours then at the gym

amrap 20 minutes

10-24 k.g. bamboo bench press
10-25 lb per side dbell bent over rows
5 perside pistols

7 2/3 rounds

then 10 hours of sleep

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10/4 WOD

6 Rounds for Time:
5 Handstand Push Ups
10 Clapping Push Ups
15 Sumo Deadlift Highpulls with a KB
20 Jump Lunges
25 Mountain Climbers

18:00 with one pad on HSPU and 1.5 pood kettlebell. This one looked long on the whiteboard and it was. Good news is all HSPU's went straight through, bad news is after the first round my head rarely or never went all the way down to the pad. Clapping push ups devolved to push up, clap, then collapse to elbows, and repeat. All other exercises were broken up, except I did a couple rounds of mountain climbers straight through, including last set. Those can go really fast, but they suck the life out of me. Ditto for jump lunges. Big class this morning, good job by Christina as coach keeping everybody on schedule.

Claw

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Tom - Welcome Aboard!!:welcome: Looks like you're WELL on your way!!

Cliff - Can't imagine doing Dry wall all day & then doing a WOD!!

Claw - Push Up variations, Lunges & Mountain Climbers with SDHP's!! You are regularly venturing into firebreather territory!!


[B]WU:

[/B]Team Plank Walks/ Wallball Jack Knives [I](A NEW goat!)[/I]
Team Side lunge Walk/ Paleo Sit hold with wall ball

[B]WOD:[/B]

Run 5K

32:16
[I]Wasn't the last but I'm not the runner I was.:mad:[/I]

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Welcome Tom! Look forward to your posts.


Day 30!!! of Burpee Challenge.

For Reps:
*
2min: KB swings 55/35
rest 1 min
2min: Dips
rest 1 min
2min GHD situps
rest 1 min
2min HSPUs
rest 1 min
2 min DB Lunges 35s/25s


Modified with 45# kb's and 2 abmats for HSPU's. 132 reps. First HSPU's:kicking0:

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william i just look at it as a warm up for the wod. :) i think my times have suffered a bit due to the drywall packing but i sure am enjoying my job again. it is great to be back out on jobsites and away from the office. and proving to the young kids that the old guy can still kick there butts!!

today the old guys rocked the box

5-10-15
back squats/box jumps
RX 225 lbs and 24"

me 5:36 rx
my buddy who is 54 4:57 rx (he is only 5' 7" so the 24" box jump is huge for him)

when i left the box tonite we had the 2 fastest times so far for the men at RX and even some of the fastest times for the men who scaled this one.:pepper::broc::broc::pepper:

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WTG [B]Clif! John B[/B] no, it wasnt the janitor wisenheimer!

[B]10_4_11 Tuesday[/B]
Coachless

[B]Powerclean Off Boxes[/B]
35kg/3
42kg/3
48kg/2 (2)
no problem all easy.

[B]Clean & Jerk 2+2[/B]
35kg
40kg
45kg
50kg (4) ugh! 2 weeks ago first clean at 50 w bounce. Today I struggled w/2+2.[INDENT]1 clean/miss/(pclean) 2 Jerks
2 cleans/miss/(pclean) Jerk
1 clean/miss/(pclean) 2 Jerks
1 clean/miss/(pclean) 2 Jerks[/INDENT]First clean was fine, wasnt getting a bounce w/second. Joe said wasnt keeping my back tight. Why is cleaning so much harder than front squat?? Powercleaning this is like nothing.

[B]Clean Pull off Boxes[/B]
55kg/3 (2)
60kg/2 (3)
67kg/2 (3)
I saw 67 and thought everything on here is heavier than granny is used to, but this & pcleaning was the easiest thing I did tonite. I forgot to point my elbows out, and still wondering why shrug after we're extending the bar up w/hips, Bob Giordano told Platt in front of me (Platt wasn't pulling, [B]I[/B] was, so I assume he meant it for me), don't SHRUG the bar up, its not a shrug - you power it from hips. Last nite Pete was telling his lifter TO shrug. I just did how Nick has seen me do, he told me emulate Mr. G. but he wasnt there to ask!!)
[I][COLOR="Red"][B]"focus on Deb, I will tell you who and what to emulate"[/B][/COLOR][/I] I'm the horse, just chattel anymore! :D

[B]Front Squat[/B]
35kg/4
42kg/4
48kg/4 (4)[INDENT]rep 4 didnt catch the bounce
rep 3 didnt catch the bounce
so switched
(2) 4 bounced all of these[/INDENT][B]
Press from Snatch Squat Position[/B]
20kg/6 (3)
no bouncing and no big deal.

Lot of missing last nite, my jerks weren't that great at 50. But everybody was missing, the guys had snatch off blocks at 110 or so.
And 2+2 c&j at 45 3 weeks ago I struggled the same way, now I can do 50, going to be positive and call it progress. Weird I dont feel these in my legs when I do them, Pete asks do my knees hurt (not at all) its more keeping my back up and like Joe said, my 'tight.'

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Deb,thanks for putting up all the process material from your work outs. It's not all about the numbers.

Bench day: multiple light sets of push ups and presses of lighter weights using bands. 3X 245, 255, 265 (4R). Good to have Coach Chadd to spot for me on the last set.

WOD: 10 RFT
113m run
10 pull ups
113 run
10 bur pees.
Scale 5R in 25:38.

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Frans evil twin Gertrude.

21, 15, 9 back squat pull up
130# not timed yet trying to work the weight up. But break first set at 11 reps,
Next week I'll hit this again with the goal of doing 135 breaking the sets in half.

Going back to the drawing board with front squat thrusters.
My forarms are very tight in the rack for front squats
I do a little tip forward towards the bottom of the front squat (flexibility)
Will work these as skills.

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Thanks for the welcome messages,

These are some strong workouts posted here.

I warm up with bear complex and thought I was doing good hitting
the 45# bar for 7 reps. I haven't had the guts to try going up much with the weight.

Deb keep up with good work with the Oly lift. I can manage some clean and jerk with dumbells, maybe when I get to a real gym someday.

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Cliff - [QUOTE]...it is great to be back out on jobsites and away from the office. and proving to the young kids that the old guy can still kick there butts!!

today the old guys rocked the box...[/QUOTE] I [B]LIVE[/B] to hear stuff like that!!! Way to go!

David - Congrats on the HSPUs!!

Pat - Were you doing bench presses or just presses? Either way Awesome numbers! Great Job on that WOD

Got to the Box 15 mins early when there was no instructor & some of the ladies were practicing Snatches. They asked me for my advice & help. Talk about the blind leading the blind! :shrug: (I'm not CF certified nor do I play it on TV![I] Where's Deb when I need her!! ;)[/I])

[B]WU:[/B]
30 air squats
20 PVC pass throughs
200m run
2 rounds
10 AbMat situps
3 Burpees (Yay! Burpees!)

10 16# KB single arm swings & switch to the other hand
5 KB Snatches (each hand)
5 KB Thrusters (each hand)

Then a 2nd set while NOT letting go of the Kettlebell.

[B]WOD:[/B]

21-15-9
75# Snatches
Push Ups

8:09

[I]Started with 95#, but my back, which has been [B]VERY TIGHT[/B] was acting up! The instructor told me to drop the weight. Afterwards he told me doing WODs like this & Fran are meant to be done with each round unbroken [B]AND THEN [/B]increasing the weight.

Tom - something to consider.

The lighter weight helped to focus on form, which eliminated any back pain & tightness during the WOD.[/I]

[B]AfterWOD:[/B]
2 rounds
30 Double Unders [I]Did 'em, but not strung together! ;)[/I]
5 KB Swings, 2 Pood [I]Chose the Wrench!! They went better than I thought they would.[/I]
~12+ min.
[I]My back felt a LOT better after doing the workouts![/I]

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Yesterday: Day off.

Today:

100 crunches; 25 pushups on 4 medicine balls ("mbpus")
50 bike crunches; 25 mbpus
50 plyo crunches; 25 mbpus
50 alternating side medicine ball slams; 25 mbpus

Run mile; 25 kettle bell swings (2 poods)
Run mile; 25 kettle bell swings (2 poods)
Run mile; 25 kettle bell swings (2 poods)

Stretch.
Have to avoid stuff that's aggravating my elbow tendinitis. Getting creative.

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Day 31 Burpee challenge (don't let me forget...I have 11 more to do tonight)

10 Rounds for time:

3 Deadlifts @ 60% of 1rm (165#)
10 Box Jump (20")
200m Run

I did it in 16:51. I thought very respectable. I am pushing it a little more on the deadlifts. Getting a bit more comfortable...taking my time at the bottom getting into position with my butt back and back arched. Protecting my lower back, or so I think.

Some nice WOD's posted here! I get tired just reading Deb's posts.

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great day today. looked at the final numbers from yesterday and it was crazy. kevin and i remained the fastest 2 in the gym at rx and from what ever reason blew some of the firebreathers away with yesterdays wod.

one chap who is all over the leader boards clocked in yesterday at 9:25. sure made me feel good.

tonite 3 x10 bench w/dbell

30-35-45 shoulder was twichy by the end

then

50-40-30-20-10

a weird red band in each hand hung from the high pull up bar tricep push down...boy did they burn after the first 15 and the feeling just got worse

plus green band good mornings

10:26

looking forward to a day off tomorrow.

keep up the GREAT work everybody.

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[QUOTE]Tom - something to consider.

The lighter weight helped to focus on form, which eliminated any back pain & tightness during the WOD.[/QUOTE]

I was mixing thoughts on my last post.
Back squats are something I have been working off and on. My 21,15,9 BS pull up is a weekly now. Once I hit 135# I am going to work the time and trying to go unbroken. My form is solid on back squats.

My issue with Fran and front squat is shoulder wrist tightness which I am working and some sort of tightness where I go down very linear and good form then hit a sticky point near parallel where I go froward which puts the bar off balance. I know the two faults I need to find a wider stance, more flexibility or a shoe other than chuck taylors. Crossfit is a balancing act between skill building (many holes) and actually getting work done.

Today: Rest Day
Tomorrow: Deadlift and maybe sprints (AKA chasing 7 year old riding a bike)


51

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[quote=David Cahn;992786]Day 31 Burpee challenge (don't let me forget...I have 11 more to do tonight)...[/quote] YAY! BURPEES!!

[quote=David Cahn;992786]...did it in 16:51. I thought very respectable. I am pushing it a little more on the deadlifts. Getting a bit more comfortable...taking my time at the bottom getting into position with my butt back and back arched. Protecting my lower back, or so I think...[/quote] Nothing wrong with that!! Actually on my last two DL PRs, my back didn't feel like it was bad at all! I think if your form is good, injuries tend to be a non-issue.

[quote=David Cahn;992786]...Some nice WOD's posted here! I get tired just reading Deb's posts.[/quote] ME TOO!! :D

[quote=Tom Gallagher;992833]...Tomorrow: Deadlift and maybe sprints (AKA chasing 7 year old riding a bike)...[/quote] The [U][I][B]MOST[/B][/I][/U] important WOD!!

[B]WU:
[/B]400m run
B-Ball court width
High Knees
Butt Kickers
Frankenstein walks
Front, Back, Front Kick walks
Hip Opener walks
3 Air Squat holds
10 push ups with arm raises (5 on each side)
Spidermans
5 inch worms (1 Push Up)

[B]WOD:
[/B]The not-so-FILTHY FIFTY![LIST][*]50 Jumping Pull-Ups[*]50 Box Jumps[*]50 Wall-Balls (20#)[*]50 Push-ups[*]50 Squats[*]50 Sit-ups[*]50 Back Extensions[*]50 Push Press (45#)[*]150 Double Unders[*]50 Burpees (YAY! BURPEES!!)[/LIST]37:27

[I]20 seconds faster than the Filthy Fifty back last spring. Not sure how this one relates to the Filthy Fifty, but I'll take it! Was the last off the Pull Ups (sore back was the issue) but ended up finishing[/I] [I]ahead of four in the class![/I] [I]Wall balls after Box jumps are AWFUL!! I had to get out an extra GHD to avoid the congestion costing me 30 sec to a min. BUT my back felt better as the WOD went on![/I]

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Alternating shoulder and back workout:

Press: 95 x 5; machine rows: 360 x 5
Press: 115 x 5; machine rows: 360 x 5
Press: 125 x 5; machine rows: 360 x 5

3 sets: Barbell shrugs: 225 x 5; kneeling dumbbell rows: 90 x 10

3 sets: scapulae raises with 20 lb dumbbells x 15; close grip pull downs: 240 x6

3 sets: cable lateral raises: 40 x 10; reverse cable flyes: 40 x 10

Core routine

A very random and un cross fit workout, but have to do what I can to let elbow heal.

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[B]10_6_11 Thursday[/B]
Coachless.

Warmup

[B]Power Snatch + OHS[/B]
25kg/3+3
30kg/2+2
35kg/2+2 (2)

[B]Snatch[/B]
37kg/2
40kg/2 (2)
43kg (miss, make w/a eff u attitude.)
45kg/1 (2) (miss, made it and dropped getting up, miss)
Back to thinking and slow, gotta get over that somehow. Rito said Im stopping after the first pull.
[B]
Snatch Pull + Snatch[/B]
40kg/2+1 (3) quads burning, that never happens.

[B]Back Squat[/B]
35kg/3
45kg/3
55kg/2 (4) (danica was front squatting 137 or so)
[B]
Snatch Pull Off Boxes[/B]
45kg/4
50kg/2 (3) (rito was hang cleaning 155 during these)

I need more confidence and speed, need to find and keep the ****ed off eff u.:cool: I got 50, I KNOW I do. Dont know what I'll do this weekend, need to find a place to train where I can drop, got jerks past my max, for doubles. :yikes:

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10/04
WOD
20 burpee
30 35# KB push press
40 T2B
150 jumprope
40 situp
30 pushup
20 pullup
13:50

m/57 180

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[QUOTE]10/04
WOD
20 burpee
30 35# KB push press
40 T2B
150 jumprope
40 situp
30 pushup
20 pullup
13:50

m/57 180
[/QUOTE]

[B][COLOR="Red"]BIRTHDAY WOD?[/COLOR][/B]
Happy Birthday!! :D

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10/7 WOD

AMRAP 8 Min
10 KB Swings (1.5/1)
10 Burpee Box Jumps
4 rounds plus 5 kettlebell swings. Used 24" box and 1.5 pood bell. The burpee box jumps were the clear bottleneck, as all kb swings went straight through quickly. From beginning it was clear full speed ahead on burpee box jumps was not really possible, so I tried to go slow and steady.

Deadlifts:
3-3-3-3-3
225-255-275-295f-295*
Was going to stop after fail at 295, then T$ suggested Nick Conn's pre-lift prep of raising my arms and totally filling my lungs with air before each rep. I tried that and I was a huge help. 295 is a 3-rep PR, and only 10# off my one rep PR. Lifted with T$ and Mike Mac. Mike Mac also PR'd at 295, so I'm stoked there is still something at which I can keep up with him.

First time working under Fielding as coach. He had a big class and lots of stuff to do, good job at keeping things moving.

Claw

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Dead lift day: 5X135,5X225,5X315,3X345,3X405,3X455. Coach Chad did a great job picking out 2 form flaws.

WOD: AMRAP 30 minutes: 800m run, 100DU's, 1K Row.
Scale: 200m run, singles, 500m row.
4R+10feet run.

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[QUOTE=Jim Cordes;993241]10/7 WOD
Deadlifts:
3-3-3-3-3
225-255-275-295f-295*
Was going to stop after fail at 295, then T$ suggested Nick Conn's pre-lift prep of raising my arms and totally filling my lungs with air before each rep. I tried that and I was a huge help. 295 is a 3-rep PR, and only 10# off my one rep PR. Lifted with T$ and Mike Mac. Mike Mac also PR'd at 295, so I'm stoked

Claw[/QUOTE]

I'll try this. I've been stuck at 175 for my 1 rep max for a month now.

WOD:
3-3-3-3-3-3-3: alternating sets of:
Dead lifts, bench press, and back squats

Dead lifts: 185; 215; 225; 235; 255; 265; 275(failed)
Bench:185; 195; 200; 205; 210; 215; 220
Squats: 185; 205; 215; 220; 225; 235; 240 (did not get fully down past parallel on this lat set)

Finish: Deadlifts-225 x5; bench 185 x10; squat- 185 x 10.

Really need some dead lift instruction. I feel strong enough to go much heavier, but my form needs a lot of work. Will try Claw's suggestion next time.

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Revision: stuck at 275 for 1 rep max.

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Happy Birthday John B!! Don't forget your Birthday Burpees!! :D

Claw, Pat - Great Job on the Dead Lifts!! Can't wait to try 'em again!!

Wow, Perry!! I feel Like you're chasing me down!! Follow Claw's advice!! Also check out [URL="http://Mobilitywod.com"]the Mobility WOD[/URL]! I did the deadlift stuff & it helped my Dead Lift!

Deb - Kickin' @$$ as ever!!

[B]NO Instructor! :eek:
WU:[/B]

30 Sec Sampson Stretch
10
Squats
PVC Overhead Squats
AbMat Sit ups
Pull Ups
HSPUs

[B]WOD:[/B]
For time:

21 Hip-Back Extensions
Run 400m
18 Hip-Back Extensions
Run 400m
15 Hip-Back Extensions
Run 400m
12 Hip-Back Extensions
Run 400m

13:15

[I]Mostly back extensions and I was the last one done but not that much slower than the firebreathers! A good way to end the week! :D[/I]

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Dead-lift WOD carport it was hot out there
Friday 10/7
warm up a couple of bear complex 75#
135 x 10
fat gripz deadlift (kept both hands overhead - no alt grip)

135# x 5
3 or 4 power cleans
185#fat gripz 3 reps x 2 challenging.

regular workout no fat gripz
185# x 5
235# x 3
245# x 3
255# x 3
260# x 1 should have stopped at 255# lost momentum stopped for phone call.

This was neat, did my almost weekly deadlift and hit a cycle of others hitting 3s on the same day.


51 YO

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Welcome Tom
Deb you are right I turned 57 on the 4th, you catch all the details THANK YOU
And thanks also to you William
10/05 @45 each
Snatch grip PP
2@95 1@115 135 155
9x5 KB push jerk
hang snatch @ 95
shrug jumps 9x6

WOD 3 round 35# KB each arm
25 clean
25 push press
25 KB swinga
25 squat
rum 100m
32:02
hardest WOD I have done in a long time

10/06
10 rounds Cindy
9:41

m/57/180

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Bill: don't know if I'll catch you, but it won't be for lack of trying. I checked out some of those mobility videos. Some great tips.

Today: 5 mile run.

Packing for a 5 day backpacking trip in Baxter State Park, Maine. One of the nicest areas on the planet. Will hike 6-8 hours a day. Cannot wait!

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John,great Cindy time.
Shoulder press
Strength: 3X145,165,190.

Fran
5:15@95#.

Next week deload and compete! I can hardly wait.

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[QUOTE]Deb you are right I turned 57 on the 4th, you catch all the details THANK YOU[/QUOTE]
I wanna be like you and Pat when I grow up!! Everybody else is probably younger than me. :)

I kinda miss deadlifts, wonder if I'd've hit 300.


[B]10_7_11 Friday[/B]
Walk 2 miles



[B]
10_8_11 Saturday[/B]
Walk 2 miles w/Ish (names Rex, then I called him dog, then doggish, now ish or ishtar; and he tried to eat a snake - loves dead things too. debbie weber world)

warmup

[B]GPP[/B] (i cut this short, at home in Blairstown, deck - hadda run get stall mats, gonna have to build a platform unless they let me lift in the football gym at ESU weekends, found out ESU has a platform, from the kid at Tractor Supply!! that would be great its 5 mins over the river)
[B]Hypers
[/B]0/6 (3)[B]
Clean Pull + Clean + Jerk[/B]
35kg/2+1+1
42kg/2+1+1 (2) (90#)
48kg/2+1+1 (3) (105#)
I missed the second clean, went too low no bounce and soft. The funny part was, I kept my rack up the whole way down, wound up sitting and racked. What the?? :rofl: I think my landing was too narrow! Do over.
[B]Jerk From Shoulders[/B]
45kg/3 (100#)
50kg/2 (2)
54kg/2 (2) (120#) 1st set great 1st jerk eeeeaaasy, surprised myself, 2nd jerk I clipped my chin. 2nd set I missed both, it was getting dark, being bitten alive, neighbors w/dog showed up in my yard during the dip of #1 scared the crap out of me, and this threw me completely off for my second rep, distracted, thought the neighbors were watching, whatever.

This whole week's been diff, heavier or something than Im used to. Thinking Nick's setting me up for something - I'm just the chattel!!

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Amrap 9 minutes:
6 Box Jumps24/20
10 Ball Slams 50/40
*
Rest 1 minutes
*
Amrap 9 minutes:
6 OH Plate Lunges 45/25
10 Double Unders
*
Rest 1 minutes
*
Amrap 9 minutes:
6 lateral burpees
10 sit ups
*
I don't know where they come up with these. 29 minute WOD. Fun. Enjoy Saturday's. More relaxed and joking around. I think I did 9,7,8 rounds.

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[QUOTE=Pat Quigley;993543]John,great Cindy time.
Shoulder press
Strength: 3X145,165,190.

Fran
5:15@95#.

Next week deload and compete! I can hardly wait.[/QUOTE]

Pat: you are a beast!

Only had time for a short one.

Push press: 3-3-3-3-3: 95, 115, 135, 145, (155, 1 rep and failed), 150

Barbell shrugs: 5-5-5-5-5: 185, 225, 235, 245, 255.

Core routine.

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Cindy, blue band, bench push-ups, squat to med ball

9 rounds + 5 pull-ups

Slowly getting back into it.

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[QUOTE=Bill Houghton;993838]Cindy, blue band, bench push-ups, squat to med ball

9 rounds + 5 pull-ups

Slowly getting back into it.[/QUOTE]

Good for you Bill.

I am doing 10 rounds of Cindy tomorrow (first time with Cindy) along with clean and jerks. The C&J's are intimidating me. I have done 95#'s but if I feel good will increase it to 115#. We shall see....

My box just installed a cool set of pull-up racks (touting 30 person with 8 squat racks...I look forward to seeing that!). We have been without for about the last month. I expect to be practicing a lot of kipping over the next few weeks. Need to invest in some tape!

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Back squat deload: 5X40,50,60%: 135,185,225.
push up progression: 45,30,25,20,15.

Hand stand walk.
Scale: hs wall walk.

6X400m.
Scale 200m.

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Thanks Dave. How did your Cindy go?

Dianne
21-15-9

DL 225
HSPU (two 45# plates & abmat)

9:36

This took a lot longer than I thought. The DL were quick, the HSPU were slow I think because of last nights push ups leaving my arms tired today. My inspiration for today "Go slow enough to finish" and "Just show up"

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10/10 WOD

7 Power Snatches
7 Overhead Squats
7 Burpees
L1 – (95#/65#)
Adv – (115#/85#)

21:31 at 95#. Yikes! Power snatches turned to one at a time starting in second round. Nice to get lots of concentrated work on heavy power snatches. OHS straight through all sets but one, but depth was a problem (again). I tended to go deeper after a few reps under my belt each round. Interesting. Burpees just super slow, except for last round. Another tough WOD.

Claw

Re: Over 50 Crossfitters Sign In
 

Great Job everybody!!

[B]WOD:[/B]

3 RFT:

Swim 50 m
25 Push Ups

5:59

[I]Thought I did this really crappy. Then I checked my Logs. [B]I CLIPPED 33 SECONDS OF MY LAST TRY 23 DAYS AGO!![/B] :pepper::yikes: Must be doing something right!

If I can keep to this pace, I'm gonna try 5 RFT![/I]