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I can't believe that I haven't posted for much of November!

[B]WU:[/B]
run 400m
50ft walking lunges
50ft hip grabs
50ft toy soldier/frankenstien walks
50ft bear walks
5 inch worms (2 push ups)

[B]WOD:[/B]
"Jackie"
50 reps of 45# Thrusters
30 Blue band assisted pull ups [I](Darn right elbow hurts!!:ranting2:)[/I]
1000m row

12:07

26 Burpees (Yay! Burpees!) as today's part of our Burpee (Yay! Burpees!) Challenge plus 9 for being 3 minutes late to class.

[I]Good after Thanksgiving workout! Needed it after last night's bad news. My sister-in-law's ex passed away yesterday of a heart attack/congestive heart failure. The next few days are going to be interesting.[/I]

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I found this interesting and somewhat reassuring..

[url]http://www.nytimes.com/2010/11/28/magazine/28athletes-t.html?_r=1&ref=health(wfs[/url])

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Wendler Wave 1, round 3, OHP: 5X120, 5X135,5X155

Workout w. Tribal Fitness: planche mobility , planche push up progress, parallette L sits, band assisted planche on box, trap pull ups, ring holds in upright, ring move to planche w. feet on box, planche attempts on parrallettes. This was hard work. I can see how all the "hollow rock" work is so important to these gymnastic moves.

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Good to hear from you William

WU
Stretch
air squats
pullups
pushups
Backextensions
K2E
AB mat situps

WOD
row 2000m
rest as needed
1000m row
500m row

Kevin and I did 45# KB swings between rows
Post
ring dips 4x10
parallette, pushups, shoot legs through to dips and back again
2x10
and 5

m/56/185 CrossFitChesterton

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Hope everyone had a safe and happy Thanksgiving. I didn't overdo it on the food and haven't had a drop of alcohol in 7 months. So I'm feeling unusually healthy and whole for the holidays!

[B]11.24.10[/B]

Tabata (8x :20/:10)
Squats
Sit-ups
Pushups


[B]11.25.10[/B]

Off


[B]11.26.10[/B]

Warmup
10 OHS w/ Oly Bar
Stretch
10 OHS w/ Oly bar

WOD
Run 1/4 mile
Row 500m
Run 1/2 mile
Row 250m
12:40


[B]11.27.10[/B]

Warmup
500m Row
Stretch

Strength/WOD
DL
3x225
3x255
3x285
2x305
2x315
1x335

Cashout
20 alternating arm k-bell swings 36 lb.

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[B]11.27.2010-Saturday[/B]

9-10:15 am - Flexibility Training (ahh, needed that badly)

Warmup: Run 400, squat et al shoulder mobility & stretch
[B]Strength: Press (deload)[/B]
5x30, 5x40, 5x50

Backsquat, worked up to a quick few sets at 125# before having to run out just to stretch out

Tonite
[B]WOD (home):[/B]
Warmup: Run 400, squats etc (its freezing here!!! snow flurries all weekend)
For time:
30 snatch grip deadlifts - 135# (95#)
100 kettlebell swings - 24kg (16kg)
30 sumo deadlifts - 135# (95#)

[B]9:50[/B] included a lot of kb breaks to get feeling back in my frozen fingers!!! DLs no problem. I was supposed to do 100 wallballs after this, but I dont have a wallball at home; my shoulders are sore anyway. So much worse in the winter, recovery & soreness in general.:mad: Gonna move bench press to every other week or once in a blue moon. Gotta start doing back work & shoulder prehab again I think.

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11/27 WOD (@ SBAC)

Bench Press
3-3-3-3-3

135-155-165-175-185f(1 rep only).
Don't get to bench press very often. 185# is my one-rep max back from 1991. Got one rep at 185# again, [B][I]tying my 1RM PR, 19 years later![/I][/B] Not sure if I could have got the 2nd one up. Asked some muscle-head in the club to "spot me only if I need it, and I'll tell you if I need it; if I tell you, take a lot of weight and help me re-rack it, I don't want to do any assisted reps." So of course, I start to struggle on 2nd rep and he takes about 10# off without my asking. Thanks for ruining my 3-rep max effort. :ranting2: (In any event, I don't think the 3rd rep would have gone up.)

"Jackie"
1000 meter row
45# Thrusters, 50 reps
30 Pull Ups

~11:15 as Rx'd. Timekeeping fail, but I'm within about 10 seconds. Rowing split good, about 4:05. Lost time on thrusters -- the way to make up time on this is simply to rest less, including particularly setting the bar down less. At 45#, I should be able to rest with bar racked or extended overhead. Pull ups OK, still down to 2 or 3 reps between rest towards end.

The Claw

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Sorry to hear the news William and careful with the elbow. Great article to post Pat. I hear you Deb about working out in the cold. It was 37 degrees in my garage tonight. Working out in tough conditions will make you mentally much stronger (I will post my tough mudder race summary shortly as this is relevant) so look at it as an opportunity. You're doing great work despite the conditions. Congrats on the bench press Jim! John, seven months without alcohol is quite a feat! I doubt I could do that.

[U][B]November 26[/B][/U]
10 minutes of jump roping
3 x 15 sit ups, 10 push ups, 5 DH pull ups, 15 squats
10 minutes of dynamic stretching and calf and hip mobility drills
Back squats: 10x45#, 10x135#, 5x185#, 5x215#, 3x240#, 5x270#
Shoulder press: 10x45#, 5x80#, 5x115#, 3x130#, 3x145#
Stretched for 5 minutes

[U][B]November 27[/B][/U]
[U]Warm-Up[/U]
10 minutes of jump roping
10 minutes of calisthenics (3 x 10 push-ups, 5 DH pull-ups, 12 v-Ups, 15 squats, 10 55# kettle bell swings)
10 minutes of dynamic stretching and calf/hip mobility work
[U]WOD[/U]
[B]Helen[/B]
Three rounds for time:
Run 400 meters (up and down a hill in the dark in front of my house)
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
[B]9:28 (PR by 24 secs.)[/B]
[U]Warm-Down[/U]
10 minutes of stretching and calf/hip mobilty work.

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Trusting everyone had a great Thanksgiving! Haven't posted in a while so just wanted to say that I am truly THANKFUL for all of you and blessed to have been afforded the opportunity to workout with you all (even if only in spirit) over the internet!

William sorry to here of your loss, my condolences and prayers for you and the family.

[B]Finished up the BS Challenge on Wednesday and was excited to be able to do my Starting 5RM weight of 170lbs :D20REPS:D and do the work uninterupted in 1:27 and not compromise form[/B]:p Rested and stretched and than did:
"Jackie"--(pack scaling) still battling with the shoulders:yikes:
9:57 (felt like my first fran workout)!!!!

Spent Thanksgiving with my Daughter and Son-in-Law (first time in 35years that my Bride didn't do the fixin! (life is good)

Was feeling strong so decided to see how much my BS 5rm had increased since doing the challenge???

11.26.10
WU: leg swings, OHS/pvc x 20, Situps x 20, Row 500, Ham stretches, Quad Stretches
BS-WU: 45#x10, 135x5, 155x5
175x5
185x5
195x5
205x5
[B]215x5 PR[/B] :)
My goal for the next 2 months is to work smart (scaling and using progressions to increase ROM on all movements) as well I intend to work on my cardio endurance with goal to run first 1/2 marathon with my 25 year old daughter in April.

Wishing you all a great remainder of the year and a joyous CHRISTmas season

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[B][U]November 28[/U][/B]
[U]Warm-Up[/U]
30 minutes: jump roping, calisthenics (push ups, planks, pull ups, squats), dynamic stretching and hip/calf mobility work, dead lift warm-up
[U]WOD[/U]
[B]"Diane"[/B]
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (facing wall - easier - touched front of head to ground)
[B]7:17[/B]
Ran 6 miles at medium pace (need to fix my watch and time the runs)
[U]Warm-Down[/U]
5 minutes of calf, hip and hamstring stretching