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[B]29 Dec

WU:[/B]
400m run
10 Kettlebell swings, 1.5 pood
10 Pull ups (2 kipping, 8 blue band assisted, [I]still have "Stigmata" from G.I. Jane![/I]
10 air Squats
10 GHD sit ups
10 Push ups

[B]WOD:[/B]

Helen
3RFT:
400m run
21 Kettlebell swings, 1.5 pood
12 blue band assisted pull ups

13:39

[I] Almost a half a minute slower than back in March, but the runs were on a slower course AND I was doing jumping pull ups. So, I'm not scaling as much. AND I was able to do the KB swing straight through! I'll grasp at anything for a victory!! ;)[/I]

59 Burpees! (Yay! Burpees!)

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Looks like everyone's workouts are great. I have been sick with a chest and head cold for the last 3+ days. My appetite really decreased. Went back to work today. Things are getting better as the day goes on. Hope to be back into working out over the weekend. One thing that has happened with so many days off--all those little aches that nag at you when you work out---they are all gone. I plan to start the mobility WOD tonight and continue with it daily whether I am at the gym or not. I have logged too many hours in my LazyBoy!

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[B]12.30.2010-Thursday[/B]
I still don't feel right!!! Went to local globo to just do strength. Disappointing session. blew it Christmas week; messed up my %s. (I need my schedule to get back to normal, get it together, pick a goal & be consistent already! And CF gym is moving in spring & wondering what am I going to do.)

[B]AND [/B]I saw a young guy "squatting" - I kept thinking he's going to start - like 5 times, but that was all there was! I kid you not, a good foot above parallel!!! Then donkey kicking and walking around wrecked so I said, oh, it looks heavy. 330# on the bar! That he obviously couldn't squat. I told him my last deep max in the summer was barely half that. [B]THEN HE TOLD [I]ME[/I] I SHOULDN'T BE LIFTING THAT MUCH ANYWAY!! [I]GEEEZ[/I][/B]

[B]Strength: Press[/B]
5x45
5x45
3x55
5x65
5x70
5x75
5x10x45#
Pullups not that many takes me a long time to do deadhang & I forgot a band, so maybe 10? And then I just did kipping ones.
[B]Strength: Bench[/B]
5x45
5x55
3x65
5x65
5x70
10x75
5x10x55#
Barbell Row 3x10x55#
Dumbbell Row 2x10x20#

Nautilus Tricep thing?? 3 sets of 10, decided i didn't like it
Close grip bench 3x10x45#
Dumbbell lying tricep extension

Then squat cleans, some snatches & OHS w/light weights, and more pullups.

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yesterday review for today's football total and skipping

450 singles 5:38

man did my calfs feel it this morning. nervious all day about football totals for some reason.

clean 175-scratch 185...not paying attention to what i was doing-185 p.r.

back squat 335-345-355 scratch for not enough depth.would have been a p.r. ...stupid rules... :smiley_ev

bench press 195-205-215 p.r.

dead lift 395-405-415 p.r.

football total 1160

i was happy with my total but i felt i left a bunch on the floor so in one reguard disapointed in myself....but there is always next time...

hope all has a great new years eve......

anyone who is interested in mountain bike racing check out [url]www.testofmetal.com[/url] it is a small comunity race and registration starts 6 p.m. west coast time january 1st.

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Pat - Hope you're feeling better. Sometimes a break will REALLY help your training.

Cliff - great job on that football total. I jealous that you can back squat that even though it wasn't official.

Deb - I know what you mean about going to the Globo. They have SO much equipment for SO little results! I've had more improvement in all aspects of my fitness in a year of crossfitting than in a decade of working out at Globos! I used to like Nautilus, now, EH!

[B]WU:[/B]

Row 500m
10 Burpees (Yay! Burpees!)
5 pull ups [I]Had to use the blue band assist for 3[/I]
10 knees to elbows
10 push ups

[B]WOD:[/B]
"Diane"
21-15-9

225# dead lifts
hand stand push ups

11:23

[I]Felt good! Wished I could've strung more than 1 or 2 DLs together! But my fire-breather buddy did it in a little over 10 min, so I don't feel bad at all!
Funny thing, there was a sizable earthquake (3.8 on the Richter scale) over in Indiana that happened about the time we did the WOD! Not claiming that we had anything to do with it. Jus' sayin' ;) [/I]

60 Burpees (Yay! Burpees!)

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Just to be clear, this is not whining. I haven't done a workout since a week ago Monday. My otherwise head cold has now evolved into bronchitis much as it does around this time of year almost every year. So as an athlete, my thoughts turn to the consequences of missing so much training time. Rather than end this year on a sour note, I thought that I'd share the following with you all---something I've known for a while, but now find supported by research.
(wfs).

[url]http://well.blogs.nytimes.com/2010/12/29/phys-ed-if-you-are-fit-you-can-take-it-easy/?ref=health[/url]

Have a happy new year gang. I truly appreciate the companionship and support on this board.

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[B]Happy New Year to All![/B]
Pat - Hope you feel better soon.
William- Nice job on Diane, earth quake in Indiana? must of been you guys dropping the weights.
Cliff - awesome job on the CF Football total, are you following the CF football program? The MB race looks fun, I use to MB race when I lived in AZ. Moved back to Cali and live in the Valley so nearest "good" MT biking is a few hours away.
Deb - too funny about the young squatter, I am betting there would be many CF women that could out squat him if he went at least to parallel.


[B][U]12/28[/U][/B]
21-15-9 reps of:
Grapplers Clean and Jerks 135 lbs
Ball Slams 25 lbs
Time 12:15

[B][U]12/31[/U][/B]
Bench
- warm up 3 reps to 75% 185lbs
- go for 1 RM 2 board press - did 275lbs
- AMAP at 80% 225lbs - did 7 reps

3x25 Incline DB press
3x15 DB extensions
3x10 DB Flies

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Cliff, nice work on the football total and congrats on the PRs. Those are impressive weights. Terry, good job on the bench. William, well done on Diane. Pat and Deb, get better soon and Pat I enjoyed the article!

[B][U]December 30[/U][/B]
Another really busy day and no time to work out.

[B][U]December 31[/U][/B]
Busy at work and burning the candle at both ends, but snuck in the following workout before tonight's festivities.
[U]Warm-Up[/U]
10 minutes of jump roping
[U]Main Workout[/U]
Deadlift: 10x135#, 5x185#, 3x225#, 1x275#, 1x325#, 1x365# (PR by 10#)
Shoulder Press: 10x45#, 5x95#, 1x135#, 1x160# (PR by 5#)
2.6 mile hill run (untimed due to black ice on the road)
[U]Warm-Down[/U]
Stretched legs

Felt like crap today: bad diet, lack of sleep and really busy over the past few days and two days in a row without a workout. Really didn't feel like working out tonight, but got the PRs in so I am happy with that. On a good day I would have gone for bigger PRs, but I didn't think today was the right time for that. I'll save that for January.

Happy New Year everyone!

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[QUOTE=Terry Dickman;885239][B]Happy New Year to All![/B]
..., earth quake in Indiana? must of been you guys dropping the weights...[/QUOTE]
Terry, that's my story- and I'm stickin to it!! :rofl:

[B]Happy New Year to one & all!![/B]

My wish is that we break records in ALL our endeavors!

61 Burpees. (Yay! Burpees!);)

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i have just been following whatever our coach at the box lays out for us. i did play football in high school and was a gym rat for a bunch of years in my late 20's and early 30's. then i concetrated more on mountain biking and climbing.

my coach and i had breakfast together last week and chatted about the whole heavy weight workout thing. i told him to consider using me as a ginuie pig for the gym after he gets his crossfit football cert which he will have by spring. our town and area in general is lacking in any tpye of organized football program so there is not a real large "strongman" type of culture here. squamish is the "outdoor recreation capital of canada" so there are tons of outdoor individual athletes here and not so many teams.

the gym has only been open for 15 months and i have only been crossfitting for 12 months. of those 12 only 10 have been injury free. i will be calling the surgeon tuesday to see if they have a date for my shoulder surgery. once i have that surgery i can resume strenght training within 2 weeks. after that i can hardly wait to see just what i can do.