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11/02 WOD

"Fran"
21-15-9
Thrusters (95#/65#)
Pull Ups

9:56 as Rx'd. PR by over 90 seconds, but God this is hard! Lots of room for improvement, particularly on the thrusters, in terms of pushing from the legs and hips and pressing less. Next stop, sub 9!

The Claw

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WU
200 m row
15 air squat
200 m row
10 pullup
200 m row
5 burpee
3x15 K2E

WOD EMOM 15:00
3 DL
3 hang clean
3 front squat
made 9 rounds @ 155 and finished @ 135

m/56/180 CrossFitChesterton

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[B]11.02.2010-Tuesday-Day 2[/B]
20 Burpees w/Vest

Warmup: row 500, situps, pushups, squats, lunge, et al mobility stretch

[B]WOD:[/B]
Athlete's Choice
For time:
400 meter sandbag carry
21-15-9: deadlifts - 185# (115#), hand release push-ups
400 meter sandbag carry
[B]12:27 130# (45# sandbag)[/B] Not bad at all. Still not sure im doing the pushups right - my whole body comes off the floor at once, for sure be faster if I only did the upper body...

Muscleup fooling around, I gotta learn this

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Tuesday, Nov 2

A new health center opened in our building. While it's packed with ellipticals, treadmills and cable machines there's a proper squat rack and bench. So this should be good. No more walking down the street in the Chicago Winter for a workout

Regular 40, 30, 20, 10 warmup

Shoulder Press 5-5-5
95 lbs, 105 lbs, and 115 lbs(4)

Bench Press 5-5-5-5-5
95 lbs, 95 lbs, 135 lbs, 155 lbs, and 175 lbs(3)

Will have to get a bit more familiar with it all so I can start working in some crossfit WODs

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[B]Jeff[/B], awesome news on the fitness center (sounds like with a few Locker tools you will have a good place to get some work done) great to see employers are starting to see the value in fitness in design of their buildings.

[B]Deb[/B] from watching the games and from observation of other trainers I am under the opinion that the "hand release" is done while chest is on the mat so to ensure that the FRM is accomplished on each rep, arms are locked out at top of each rep as well. Great work on the WOD!!

[B]John B.[/B] Dang:yikes: your WU's look like my W/O's!! Inspiring for sure--keep up the great work!:thanx:
11.2.10
Vacation-Stretching 10 Push-ups (still feeling pretty sore/weak in the shoulders) will take it easy and due abbreviated sets and reps to build strength/mobility back
Mwod-hips (5min)-roll on the pain ball lower back (found muscle soreness is moving around L/R--obvious inflammatory in the lower spine still

11.3.10--
Up early to see election results (resulting in elevated HR) and some encouragement!
25-air squats
scare-crows-5 x 2 2.5lb
planks-5 x 30sec
Stretch-et all
Push-ups 3 x 10
Roll-out on Foam roller and pain ball
(2-3mile bike ride later with bride and dogs)

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THANKS Chaplain I think we all hit it pretty hard.
WU
jumprope
10 lunge
10 air squat
10 pushup
10 pullup
5 burpee
4x10 back extension @ 45#
4x10 reverse hyper @ 50#
2x20 GHD situps

O/H squat
3@65
3@85
3@95
3@105
3@115

WOD 30 pullup 30 burpee 30 pullup
6:50

m/56/180 CrossFitChesterton

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[B]11.03.2010-Wednesday-Day 3[/B]

Warmup: Row 500, situps, pushups, squats, lunges, et al mobility & stretch
[B]
WOD:[/B]
5 rounds for time of:
30 squats
15 ghd sit-ups
30 double unders
((sub for double unders is 120 singles))
[B]12:24 rx[/B] Last December, 16:57 :p

Row, stretch....

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11.02.10:

2 mile run

11.03.10:

Warmup
10 OHS w/ Oly bar
10 Body Rows
5 Back Squat @ 135 lbs
Stretch

Strength
Back Squat
5x185
5x215
6x235

WOD/Cashout
21 K-bell Swings @ 45 lbs
21 Pushups
21 Box Jumps
21 Flutter Kicks (4 ct.)

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Mobility work on ball of feet---big toe joint aching after 6mi walk the other day.
squat holds, trunk rotations.

Treadmill and rowing for 10 minutes.

After several days off, I repeated where I left off on the strength work.
Wendler wave 2 Bench Press: 3X170,190,215(8R)

"Barbara"
time each round for 5 rounds. Take 3 minutes between each round.
20 Pull ups, 30 Push Ups, 40 Sit ups, and 50 Squats.

ran out of time and finished only 3 rounds: 3:57, 4:15, 4:03.

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[QUOTE=John Jaeckel;863704]11.02.10:



Warmup
10 OHS w/ Oly bar
10 Body Rows
5 Back Squat @ 135 lbs
Stretch
[/QUOTE]


JJ,

I know you didn't intend it but did you realize the humor in your post. There are a lot of people who can't even DO your warmup. :rofl:

[B]"Dude, like you SQUAT 135 lbs just to warm up?"[/B] :notworth::notworth:

Wednesday,

Not a rest day, not a WOD. Just a plain F'n busy day.

Although my 12yo son did perform in his first opera at the Lyric in Chicago.

[URL="http://www.lyricopera.org/tickets/production.aspx?performanceNumber=9784"]http://www.lyricopera.org/tickets/production.aspx?performanceNumber=9784[/URL] (Very WFS)

Very cool. Worth missing a workout.