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hero wod "Morrisson" modified

50-40-30-20-10

20" box jump
squat w/12kg kb
standing ab crunch w/green band from high pull up bar
45 lb bar on back...good mornings

30:06

the eating program is going to be an interesting challenge. i have cleaned up my eating habits hugely over the past year but i know i still have an up hill battle to totaly clean them up. giving up the beer i think is going to be the hardest especially in the summer.

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Great WOD Perry Dean amazing upper body strenght to finish that WOD

7/12
wu
stretch/ air squat walking lunge back extensions and reverse hypers

WOD EMOM 20:00
3 power snatch @ 95
3 O/H squat @ 95
2 bar facing Burpees

Post push 95# prowler 200' apx, five six trips down and back

m/56/180

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[QUOTE=Perry Dean Freedman;959410]For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

27 minutes.[/QUOTE]
Good time on that WOD!

[QUOTE=Deb Borbone;959171][B]7_11_11 Monday FDU[/B]

45kg got it, slow and ugly but got it[COLOR="Red"] [B]PR[/B][/COLOR] finally (and Justin said Im pulling the bar up to my head)
[B]
[/QUOTE]
Deb, congrats on the PR!
[QUOTE=Cliff Miller;959680]hero wod "Morrisson" modified

50-40-30-20-10

20" box jump
squat w/12kg kb
standing ab crunch w/green band from high pull up bar
45 lb bar on back...good mornings

30:06

the eating program is going to be an interesting challenge. i have cleaned up my eating habits hugely over the past year but i know i still have an up hill battle to totaly clean them up. giving up the beer i think is going to be the hardest especially in the summer.[/QUOTE]
Nice work Cliff! I could never give up the beer or wine.

[B][U]July 12[/U][/B]
Cycled 15 miles (463 feet of climbing, 44.17 PR by 1:14)

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[QUOTE=William Hoogsteden;959670][I]Short but Brutal WOD! Burpees (Yay! Burpees!) were the limiting factor! I was one of the 1st done with the 1st set of OHS, But the last done with the 1st set of Burpees (Yay! Burpees!). At least I wasn't the slowest![/I][/QUOTE]

I like Burpees. Or at least, they are very similar to the [URL="http://yogacrossfit.wordpress.com/2011/07/11/week-eight-day-27/"]Yoga Plavanas[/URL] that I teach in Yoga. Ive mentioned this more than a few times in my blog.

Since day one, the peeps I work out with have commented on "how fast" I am with Burpees, and how Im "really good" at them. Being new and not knowing what a good time for them is, I take their word for it. Since these comments though, I have noticed that I am mostly finished with them before others are.

[URL="http://yogacrossfit.wordpress.com/2011/07/13/week-8-day-29/"]Otherwise, had a really good WU and WOD today. Feeling really super this morning![/URL]

:super:

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Valarie--enjoyed your blog. I guess there is much crossover between yoga and crossfit at the core.

Strength work: Bench press: 5X190,225, 250. Skipped the assist work for the WOD at Tribal.

6RFT: 50 squats, 25 ring dips. Scale: toes on box for the dips. 24:48.

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[QUOTE=Cliff Miller;959680]hero wod "Morrisson" modified... giving up the beer i think is going to be the hardest especially in the summer.[/QUOTE]

Good Job on Morrisson! God love ya on giving up Beer! :yikes: ( I think I'd prefer "Morrisson"!)

[QUOTE=Valarie Wright;959830]I like Burpees. Or at least, they are very similar to the [URL="http://yogacrossfit.wordpress.com/2011/07/11/week-eight-day-27/"]Yoga Plavanas[/URL] that I teach in Yoga. Ive mentioned this more than a few times in my blog.

Since day one, the peeps I work out with have commented on "how fast" I am with Burpees, and how Im "really good" at them. Being new and not knowing what a good time for them is, I take their word for it. Since these comments though, I have noticed that I am mostly finished with them before others are.

[URL="http://yogacrossfit.wordpress.com/2011/07/13/week-8-day-29/"]Otherwise, had a really good WU and WOD today. Feeling really super this morning![/URL][/QUOTE]

The only way to make Burpees (Yay! Burpees!) tolerable IMHO, is to just do 'em! We did a 100 day Burpee (Yay! Burpees!) challenge last winter ( 1 the 1st day, 2 the 2nd,..., 100 the 100th, "shouldn't I be doing Burpees (Yay! Burpees!) the 101st :D) which helped A LOT!

[QUOTE=Pat Quigley;960086]Valarie--enjoyed your blog. I guess there is much crossover between yoga and crossfit at the core....[/QUOTE]

Great WOD, Pat! I think so too! I understand Graham Holmberg, last year's games champ does yoga.

Jim C & Deb- Good on ya for those PRs!

[B]WU:[/B]
500m row
2 rounds-
5 Pull Ups
10 Push Ups
15 Sit-Ups

[B]WOD:[/B]
20 Min AMRAP
5 Burpees (Yay! Burpees!)
7 Kettle Bell Swings, 2 Pood [I]Chose "the Wrench", Claw! ;)[/I]
10 65# Front Squats

9 rounds + 5 Burpees (Yay! Burpees!)
[I]Rx'd! Just brutal! Burpees (Yay! Burpees!) & Kettle Bell Swings are tough! But I can handle 5 Burpees (Yay! Burpees!) at a time! Was surprised how easy they were from yesterday (But then, I didn't have to do a Pull up with each one! :D)[/I]

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7/13

shoulder press 4@95 1@125 1@145 1@155
triple bench press 135/185/225
weighted triple pullup @55 @65 @ 75 @80 2@90
3x8 hang clean @135

WOD
:90 clean & jerk @95
rest:90
5:00 AMRAP
5 pullup
10 pushup
15 squat
straight into 5:00 AMRAP
run 80YD
4 HSPU
6 burpee
8 lunge
run
rest :90
150 jumprope
50 situp
120 jumprope
40 situp
90 jumprope
30 situp
60 jumprope
20 situp
30 jumprope
10 situp

last I looked at the timer it was at 22:00 so this was aleast a 30:00 WOD

m/56/180

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[QUOTE=William Hoogsteden;960220]Good Job on Morrisson! God love ya on giving up Beer! :yikes: ( I think I'd prefer "Morrisson"!)


[B]WOD:[/B]
20 Min AMRAP
5 Burpees (Yay! Burpees!)
7 Kettle Bell Swings, 2 Pood [I]Chose "the Wrench", Claw! ;)[/I]
10 65# Front Squats

9 rounds + 5 Burpees (Yay! Burpees!)
[I]Rx'd! Just brutal! Burpees (Yay! Burpees!) & Kettle Bell Swings are tough! But I can handle 5 Burpees (Yay! Burpees!) at a time! Was surprised how easy they were from yesterday (But then, I didn't have to do a Pull up with each one! :D)[/I][/QUOTE]

+ 1 for Morrison vs. giving up beer! Easy call.
Excellent work on that WOD William! That looked tough.

[QUOTE=John Burch;960261]7/13
weighted triple pullup @55 @65 @ 75 @80 2@90
m/56/180[/QUOTE]
John, impressive weighted pull-ups! good work!

[B][U]July 13[/U][/B]
2.6 mile recovery run (289 foot hill in the middle, 22:48, avg HR 130, max HR 142), then
[U]quick circuit on trx suspension system[/U]
swimmer pull, ab roll-outs, side planks, front planks while pushing up from resting on elbows to resting on hands, leg curls, lunges into high knee step, push-ups/knees to opposite elbow combo, pistol/rear lunge crossover combo, push-ups with hands on trx and feet on medicine ball (15-20 reps per exercise and 1 minute on planks)
Stretched

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[B]Michelle [/B]is back!!! nice snatching. [B]Pat[/B] strong as ever in the heat, along with [B]Cliff[/B](morrison, omg) and [B]Burpee Bill.[/B]

whats the name of that WOD, [B]John B[/B]? Shoulder Toast?? :D

Nice work [B]Jim[/B]; you and [B]Perry[/B] could get together for a team comp (youre pbly close enough). I'd pay $$ to watch it!! LOL

[B]Valarie[/B] saw the wodyoga blog. Maybe be a little careful w/SDHP - lots of folks wont do them at all, lot of shoulder injuries. Shoulders shouldn't round forward at the top, I guess a lot of times they do when you're rushing.

ALL the bar height and drive is from your hips/legs; theres tons of pics of lifts w/bent elbows at extension, it LOOKS like they've used the shrug to move the bar up more, but by that point in the lift, the acceleration is over, the shrug is a natural consequence of accommodating the bar coming up, & pulling your body under. Nothing at all to do with powering the bar.

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Yesterday: biked an easy 35 miles with a friend. Sprinted ahead a bunch of times to get my heart rate up. Followed up with a mile swim. Pushed it on the swim the last half mile. Followed with beer on the beach in the late afternoon.

I think beer is integral to the cross fit experience.