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[B]11/22/09[/B]

[B]PLU[/B] practise with red band
[B]Warmup[/B] - same

[B]SN[/B]
35#x3 hang
50x1x2
55x1x2
60x1x2
[B]C&J[/B]
65#x1x2
70x1x2
75x1x2
[B]FSQ[/B]
95#x1
105x1
115x1 (incomplete ROM)
105x1
[B]WOD[/B] - 4 RFT[LIST][*]10m low side shuffle x 4[*]10 crosschops each side - 20#DB[/LIST]4:46

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Today - 11/23/09
6AM workout in Patricks's garage

30 "Bears" (45#)
12:00 - 60 overheads was tough for me

max rep pushups in 3 min: 56

[B]Mark[/B] - Hope your injury is minor and you'll be feeling good soon!!

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Sunday, not really a rest day. More of "lets escape to the gym" day. Turned into a real workout.

Back Squat, 5x-5, 135, 185, 185, 185, 185
Shoulder press, 5x-5, 65, 85, 85, 85, 85

Made this one up on the fly, for time

400m Farmers walk, 70#
15 pull ups
15 push ups
400m Farmers walk 70#
12 pull ups
12 push ups
400m Farmers walk 70 #
9 pull ups
9 push ups

17:54


Jeff

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CFC WU
Push Jerk work 95# up to 135#

WOD AMRAP 20:
6 burpees
8 squat clean @ 95#
10 ring dip
6 rounds

m/55/180 CrossFitChesterton

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did the main site work out. AMRAP in 20 minutes: 25 burpees, 15 body weight back squats. Worked with 235 lbs squats. Completed 3 rounds and 6 burpees.

This was a gasser. Worked most of the sets in groups of 5 for the burpees and 10 on the squats.

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[U]11-23-09[/U]
[B]M.E. Back Squats 3-3-3-1-1-1[/B]
275-275-275-285-295-305(f)

[B]12 Min AMRAP[/B]
5-45lb dumbell push press
10-pull ups
15- double unders

8 full rounds,5 db pp, 10 pullups

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[B]11.23.2009-Monday[/B]
Warmup: Row 500, pushups, back ext, situps, squats.

[B]WOD[/B]
10 rounds for time of:
10 thrusters - 95# (65#)
10 knees to elbows

21:07 65#. :( Speed OR a good rep.

Pullup challenge (I should've done this first). Still only 3-4 - not worth working on - shot after all the k2es and hands shot from Friday.
Extremely disappointing!

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respirator on

800 meters stairmaster level 10
150 single unders
50 jumping jacks
150 single unders
30 squats
150 single unders

respirator off

4 rounds

10 burpees
10 #95 full squat clean
10 ring dips
10 knees to elbows
10 back extensions on stability ball

19 min.

Sloooow today. Will do better tomorrow.

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CFC WU
WOD
8 rounds
10 35# KB swings
10 knees to elbow
7:27

post WOD
row 100m x4 :30 rest between rounds

m/55/180 CrossFitChesterton

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Mark - hope you're feeling better.

11/23/09 It was my 61st birthday. I can't believe how old I am. I certainly don't feel like it. I am sure it's this Crossfit stuff for sure. The positive effect is mental as well as physical.

To celebrate my birthday, as per my request the 6 AM session did Filthy Fiftys. I scaled with step ups and jumping pull ups and 45lb thrusters instead of wall ball 33:48. It was a great way to start the day. I hope to do the 50's every year on my birthday.

11/24/09 Power cleans 10x45, 6x65, 3x95, 3x115, 2x125