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08.30.10:

Rest Day, biked 6 miles to/from work

08.31.10:

WARMUP—
Run 1/4 mile
20 flutter kicks (4 ct.)
10 Shoulder Press (45 lb. bar)
Stretch

STRENGTH—
OHS
5x85
3x95
3x105
1x115
1x125
[B]F-135[/B] (got all the way down with great form, started coming up and lost control of the weight!) :ranting2:

WOD—
1/2 mile run (pose style)
4:48

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[B]Terry[/B] Sorry to hear about your daughter! Spiral fracture, geez!! Thats too bad; well, time favors youth on the healing quick part! Hope she feels better. Sounds like the rest did you good...I hear you on the shoulder thing! Beer, Ive been promising myself one all summer, maybe Labor Day w/e Ill indulge!!! Then back to stricter paleo (eh, you know, summer - 3 pretzel nuggets here, a tiny bit of ice cream there) :D

[B]Jeff[/B] I think its definitely better at a box w/a lot of people training together!!!!! When I go there's not usually many girls, a lot of the people are married couples who come later or they're young guys and many times I train alone (seems like they're on a diff page, some people they're getting ready for competition & are doing diff wods, some guys rather wait, maybe because I'm old or slow or whatever). I need a box, wallball, sandbag and Im set at home, pretty much... great in summer, will be not so great when everything's freezing in winter.

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Strength,
Press, 5-5-5 80, 90, 105 (Week one Wendler)

This was lighter than my last 3-3-3 press wod but I'm sticking to the Wendler formula for a while.

Conditioning,

3 Rounds:
-90 Seconds Handstand Pushups
-30 Seconds Rest
-90 Seconds Single Leg Dead-Lift
-30 Seconds Rest
-90 Seconds to complete a 400m Run
-30 Seconds Rest

Thanks for all the comments of box vs. garage. I find the atmosphere at the box much better than the garage but 1)the commute is taking more time than I have lately and 2)alot of the folks that used to be at the session I can go to no longer make it. Just thinking...


Terry, Welcome back. Sorry to hear about your daughter.

Marianne, Congrats on all of the PRs.

Got 3 1/2 weeks to get back up to snuff for FGBV. Anyone else planning on that?

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[quote=John Jaeckel;836778]...[B]F-135[/B] (got all the way down with great form, started coming up and lost control of the weight!) :ranting2:...[/quote]

I FEEL your pain on that one! I had a similar experience a few weeks ago with the snatches! Not good!

[quote=Jeff Kilinski;836962]...Thanks for all the comments of box vs. garage. I find the atmosphere at the box much better than the garage but 1)the commute is taking more time than I have lately and 2)alot of the folks that used to be at the session I can go to no longer make it. Just thinking...[/quote]

I know what you mean. Many CrossFitters here are military, which means they move on about every few years or so. I try to break up my schedule to meet & do WODs with as many folks as possible. Hate to see old workout buddies, but love to workout with new ones!

[quote=Jeff Kilinski;836962]...Got 3 1/2 weeks to get back up to snuff for FGBV. Anyone else planning on that?[/quote]

I'm thinking about it! (Got to convince the wife that I won't kill myself!;)) Good luck with your training!

[B]WU:[/B]

3X10
Squats
Stinkbugs (Kneeling on the box HSPUs) [I](Did the 1st set with Pike HSPUs off the box - harder than I thought!)[/I]
GHD sit ups

[B]WOD:
[/B]
Nicole
AMRAP in 20:00

400m run
As many pull ups as you can until can't

5 rounds 6/6/6/6/5 kipping pull ups :pepper:
PLUS an additional 400m since I couldn't hang on for 20-25 sec!:ranting2:

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[B]09.01.2010-Wednesday[/B]

Warmup - run 400, et al as usual.

[B]Strength: Deadlift[/B]
5x5x215#

[B]WOD: [/B]Not much of a WOD, I was interrupted after the warmup and that set me back, just ran out of time...

2 Rounds:
25 Ring Rows
50 squats (45# bar)
about 7 mins....

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Sorry I missed your Birthday Deb B but it sounds like you had a great time celebrating it. So now your offical, hope to see you at the masters!
I missed a 8 days of workouts with my wife having surgery ( twice in 3 days)
and a 9 day stay in the hospital, but she is back home and the in laws are here to visit

8/22 sprint training
8/23
WU 1 mile run
stop every block and alternate
10 jumping jack
10 tuck jump
10 air squat

C&J 115#x5 135#x5 snatch work @ 95#
WOD
60 air squat
30 pushup
15 burpee
2:53

8/1
WU
stretch
run 70 yard?
10 pushup
run
10 air squat
20 B&E GHD
20 K2E
snatch @65# @85 @95 @115
wide grip DL 5x205 5x295 5x255 5x255 5x205
O/H squat 3@65 3@85 3@105

WOD Jackie= 100m row 50 Thrusters@ 45# 30 pullup
10:20

Jeff I followed the main site WOD's for years before the box opened in Chesterton. and the 2 types of training are night and day, just miles apart
for me anyway

m/55/180 CrossFitChesterton

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[QUOTE=Deb Borbone;837460][B]09.01.2010-Wednesday[/B]

[B]Strength: Deadlift[/B]
5x5x215#

[/QUOTE]

Damn, girl. That's all I can say. :highfive:

09.02.10:

WARMUP—
1/4 mile run
10 assisted pullups
Stretch

STRENGTH–
DL
5x225
3x255
3x275
1x295
1x305
1x325 (felt great, easily had another 20-30 lbs., but working out in the globo and don't really have the latitude to drop 350# on the floor, lest i disturb the guys doing "21's" on their biceps :wallbash:)

WOD—
4x150lbx25m sled pushes
2:00 rest
2x150lbx25m sled pushes

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LA Crossfit today.

Warm up 20 burpees, Back squat drill will pvc.

Back Squat: 5-3-1. 185, 255, 325.

Wod: 10 OH SQuats (135, 95), 10 double unders, 8 OHD, 20 d.u., 6 OHS, 30 du, 4 OHS, 40 DU, 4 OHS, 50 DU. Singles at 3:1.

Used light barbell fo OHS (the box's don't permit my old bodybuilding hold---at the cert. they told me that the other style was functionally useless).

Finished in 18:16. Lots of fun. I would recommend this affiliate to eveyone. Had a blast.

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John: I hope your wife it doing better.. great for getting right back at it..

Great job John on Nicole. I hate running, but for some reason I like her!!

Deb, you blow me away with your deadlifts!!I'm gonna try that 5x5 sometme soon. you did all sets at 215? how many warm up sets?

Pat, I like that OHS/DU wod.. I'm definitely gonna steal that one.. I need to work my OHS more and I am good at DU, so I love to put them in WOD's when I train!! :)

today was quick, but really good..
“Morals Moran”
9 Front Squats (115/75), 50 Sit-Ups, 9 Front Squats, 40 Push-Ups, 9 Front Squats, 30 KB Swings (53/35), 9 Front Squats, 20 Pull-Ups, 9 Front Squats, 10 Toes to Bar
Score total time and weight
I did RX's at 75# for women.
time: 9:46.

It was good, but I really felt I should have done some strength first.. just no time.. How does everyone have the time to put so much in the gym. I always give it an hour, but I find it isn't enough with warm up, strength (including a warm up for that), then maybe some skill work and then a WOD????? How do others manage that??

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After all the Pull-ups yesterday - MORE Pull-ups!

[B]WU:[/B]

3X10:

Squats (narrow!)
Push-ups
Sit-ups (1st 2 Abmat, 3rd GHD)

[B]WOD:[/B]

5 RFT
5 reps 95# Squat Clean Push Press
10 Chest to Bar Blue Band Pull-ups

15:10

[I]Slowest of the 12 working out, but one of the heavier weights. Felt I could've done more weight.

[/I]Afterwords, helped move debris from a wall they're openning up to move out equipment to increase the size of our box!:cool: