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You guys are all talking about eating. Fell off my Paleo challenge. Back to my partial compliance. Going to LA next week and I doubt I will hop back on board then. Looking forward to working out at Valley Crossfit once or twice.

After warm up: WOD 1 from CFFB:
3X5 back squat(add 5#): 245, 255, 260
3X5 bench press(add 5#): 190,195,200.

Thursday 100826

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.

Scale: pullups w. parallel grip, and HSPU's w. toes over bar at shoulder height. Ran low on time so I only did rounds 15......3. Time of 5:49.

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Jeff - I'm jealous! Gotta find a way to take the dogs on a trail run!!

Claw - Don't know whether to say "Are you crazy?!?" or "Awesome!!!"

Pat - AWESOME back squats & bench presses!! Enjoy LA & Valley! CrossFit

[B]WU:
[/B]
PVC pass troughs
Push downs

400m run
Moredynamic stretching:
30m hip openners
30m hip closers
30m high knees
30m butt kickers

[B]WOD:[/B]

Front Squats:
5-5-5-5-5

95-115-135-145-135

[I]Practiced Muscle Ups from above my head (still jumped) BUT I could still do it!:)[/I]

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08.28.10:

Swim 300 metres

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William, thanks for the feedback. You are very impressive for someone just coming into this.

John J., are you doing crossfit as a part of a swim program?

Today I took the workout from the mainsite:

Saturday 100828

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds(scale 65 lbs.)
Push jerk, 75 pounds(scale 65 lbs)

16:50.

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Saturday,

In teams of 2 with only one person moving at any time, complete:
-Broad jump 3000ft
-Move 4,000lbs from floor to overhead
-Deadlift 10,000lbs
-200 Sit-ups or 100 Knees to Elbows
-Box Jump 1,200 Vertical Feet.

Team picks the loads, but my only have ONE barbell, and Box to jump on.

Was lucky to team up with one of the trainers (HATE carrying the load for the young guns ;) ), We finished in 15:09.

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Pat-

Close, swimming is part of my Crossfit program! :)

08.29.10:

Warmup
Run 1/4 mile
20 flutter kicks (4 ct.)
20 pushups
10 assisted pullups
Stretch

Strength
Bench press
5x185
3x205
3x225
Pullups
5xBW
2xBW+25 (F-3)
3xBW (F-4)

WOD
1/2 mile run
5:00

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[B]08.28.2010-Saturday[/B]
30 burpees 15# Vest

Warmup Run 400 et al
Bunch of KB swings w/the person I was waiting for yesterday

Power clean prax....
worked up to 120-125, took it down to 115/110/95 to work on racking & getting under it. (at the higher weights i keep stepping one foot back...)
turned into kind of a recovery week....

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Strength: work up to max 1 rep push press
65(5)/85(5)/90(f)/90(1)/95(1) [SIZE=5]100(1)PR :pepper::pepper: [SIZE=2](this was one of my top goals of the year!! Now for that ring dip!!)[/SIZE]

[SIZE=2]Then I added work up to max 1 rep power clean:
didn't want to do too many cuz we had them in the WOD today
so I did: 85 (3)/ 95(1)/95(1)/[SIZE=5]105(1)PR:pepper::pepper:[/SIZE]
[/SIZE][/SIZE]
Then the WOD....
3 rft
800M run
10 power clean (155/105)—>scaled to 85
(should have gone to 90! I was kind of afraid cuz I knew the runs would kill me and I had done a lot of strength already)

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8/30 WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
Power Snatch (115#/75#)
Overhead Squat (115#/75#)

16:28 @ 95#. Fun power snatching 95#, but my form was big time sloppy on both snatches and the OHS. OHS in particular were barely within the same time zone as below parallel. WOD was designed to be heavy, so that's how I selected my weight. Had I done it at 75#, form probably would have been much better.

When I'm away, I kind of forget how much fun Crossfitting is, so I'm glad to be back! Two travel days this week, and then that should be it for the next three weeks or so.

The Claw

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[QUOTE=Marianne Urbanski;835715]PR:pepper::pepper:[/QUOTE]

Congrats on the strength PR's!

And great avatar!

The Claw