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[quote=Alden Hingle;1031198]Bill - As weird as it sounds, I'm looking forward to be able to work on ring dips again as I get my shoulder sorted out. We've got a dip tower but the handles are too wide; I think that doing dips on that thing is what started my shoulder problems in the first place. I started doing ring dips and although I couldn't do very many at a time, it felt a lot better not he shoulders.[/quote]

Agreed! When we went to our new PU rig, we lost our 3 MU stations. We also have to set up the rings, so we tend not to do them as much as we should. And I'm feeling it!

[quote=Alden Hingle;1031198]Rant on
Where the heck are the pull-up bars? I travel frequently and have never found a pull-up bar in a hotel fitness center. Always a couple of treadmills, sometimes a bike, sometimes dumbbells (up to 40# if lucky) and maybe a universal gym. I find myself choosing hotels based on the photos of the hotel fitness facility. And the choices are never that good.
Rant off[/quote]

Straight on that!! Hotels tend to be 10 to 20 years behind the times. I always try to bring my jump rope along and see if I can make it to a local box!

[quote=Martha Lamb;1030570]Our new box opened this week at Crossfit Hickory. Great facility!...Wish I hadn't had to scale.[/quote]

Martha - Don't worry! You'll be doing the WODs perscribed before you know it!

[B]WU:[/B]
400m run
3 rounds
10 Pull Ups
10 Box Jumps
10 K2E

[B]WOD:[/B]

"Annie"[LIST][*]Jump Rope (single under) x 150 Reps[*]Sit-up (floor) x 50 Reps[*]Jump Rope (single under) x 120 Reps[*]Sit-up (floor) x 40 Reps[*]Jump Rope (single under) x 90 Reps[*]Sit-up (floor) x 30 Reps[*]Jump Rope (single under) x 60 Reps[*]Sit-up (floor) x 20 Reps[*]Jump Rope (single under) x 30 Reps[*]Sit-up (floor) x 10 Reps[/LIST]10:10

[I]A minute and 17 seconds slower than when I did this back in October. But then I did the 1st two sets of single unders unbroken! BUT I was the 1st done out of 8 folks in the class!! :D And it was 34 seconds faster than the previous time! So I can't complain! Just need more DU practice!![/I]

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gotta love subbing singles for du's eh william? ;) du's are one of my biggest goats on my back.

last nite

5-5-5 front squat

225-245-255

5x5 dead lift

225

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5 Rounds for time of:

600m run
15 Squat Clean Thrusters 95lbs. Scaled to 65lbs.

25:40

Ball Buster!

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Haven't done a bench day in a while.
BP with 135. 2 x10
2x10 w weight and red band,2x5 weight and short black band, 1x3 weight and short yellow band.
3x 10 of 225 bent rows.
3x10 dips.

WOD
The Sevens
7rft:135 thrusters, knees to elbows, 245 dead lifts,bur pees, 1 pood kb swings, pull ups.(7 reps of each exercise).

Trashed and crashed after 3 rounds. 21:15.

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last nite

1 RM floor press

195 lbs

then 5 rounds w/15 lb dbell(which is a totaly wimpy weight i know but my damn left shoulder just would not work with anything heavier)

5-rh snatch
10 rh oh lunge
5 lh snatch
10 lh oh lunge (due to my shoulder mobility issues my form totaly sucked on this and it was a grind to finish the entire workout)
max pull ups.

7:38 w/20 pullups

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2/9 WOD

Front Squats:
3-3-3-3-3
165-185-185-185(f, 1 only)-165

Followed by:
Kettlebell/Burpee Ladder of Fun
Round 1 = 1 KB Swing and 1 Burpee (rest for remainder of minute)
Round 2 = 2 KB Swings and 2 Burpees (rest for remainder of minute)
Round 3 = 3 KB Swings and 3 Burpees (rest for the remainder of minute)
10 rounds @ 1.5 pood plus 11 KB swings + 7 burpees.

I was worried that my diet -- I'm down about 5 pounds since Paleo challenge began and 10 pounds from day before my cruise on 12/20 -- was weakening me, since 3 x 185 FS was so hard. I then looked back at my log and see that my one-rep max is only 195 (failed at 205) and my three rep max is 185 (failed at 195), so doing two sets of 3 x 185 does not represent any kind of failure.

The Ladder of Fun looked scary from the beginning. Figured if I got past 8 I was doing OK. Barely completed the round of 10 and went straight to the round of 11, where I made it to the 7th burpee before time was up.

Final body fat testing is tomorrow at 10 am. I feel like a fighter trying to make weight. My juicer will probably be responsible for dinner tonight. Sorry in advance for my *****iness today, I'll just put that out there now. Also thanks to Danette for a few last-minute tips about Sunday's Half Marathon. She seems to be taking it more seriously than I am. I hope I'm not making a strategic error here. My main concern continues to be how my toes hold up.

Claw

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Claw- Good Luck on the 1/2

5 Rounds for time of

800m Run
9 MU's (scaled to 5 MU's)

28:02

Rest Day tomorrow.

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[QUOTE=Cliff Miller;1031553]gotta love subbing singles for du's eh william? ;) du's are one of my biggest goats on my back.
[/QUOTE]

Yep. I hate doing those double unders one at a time. :-(

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2/9/2012 Run 600m and Squat Clean Thrusters

Warmup: Row 500m, Abmat situps, back extensions, air squats, back squats 45, 95, 135, 175, 205 X 5 reps

Workout: (Puppies+)
Four rounds for time of:
Run 600 meters
20 pound Squat clean thruster, 12 reps
19:21

Cash Out: Assist pull-ups, shoulder mobility and rehab

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2/5 High school Field house
DU's
100 Burpees
sprinting

2/6
DU's
5x10 walking lunge @ 20KG each
5x10 70# KB swing

WOD 10 EMOM
5 KB DL @ 55 ea
8 pushup
20 situps
rest 3:00
repeate as 5:00 EMOM

2/7 WOD 2 rounds
row 4:00
rest 3:00
4:00 AMRAP
5 ring dip
5 each arm 44# KB snatch
5 Burpees
rest 3:00
4:00 Amrap
3 power clean @ 135
10 pushup
10 KB swings
20 walking lunge
rest 3:00