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Nice job on your pullup wod, way to conquer & happy birthday, [B]Michelle![/B]
Happy Birthday [B]JJ!![/B] WOD killers, all of you.:)

[B]03.02.2011-Wednesday[/B]
Rest day - 30 Burpees (wow, metcon waaaaaaay down!!)
Miss crossfit, I felt good enough to drop in today but I knew I couldn't do the WOD and they discouraged doing a different WOD on the blog a little bit ago. Maybe next time just go in for just a row (never thought Id miss that thing but dont wanna be totally out of shape).

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Happy Birthday Michelle!

2nd Day in the "new" Box

[B]WU:[/B]
3x10
Air Squats
Push ups
sit ups

[B]WOD:[/B]
Kelly
5 RFT:
400m run
15 box jumps 24 in
15 wallball shots 20lb ball

38 minutes plus (Not sure of the seconds)

[I]Did this WOD outside which was psychologically good after all the changes we saw yesterday. Did 30 box jumps & 30 wallballs the 1st round. Then I had an attack of sanity when I started slipping on on the box and had visions of me hitting my head with all the blood thinners in me. Dropped the number of reps & scaled the jumps to double step ups (not sure they're any easier!). The last 400m was really HARD to get going.

As our instructor said,"This is the way CrossFit started!"[/I]

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happy Birthday michelle
3/2
Shoulder press 3@95 3@115 12135 1@155 F@185

triple weighted dip 3@20 3@25 3@30 3@35

4 sets of 20 ring pushup

6x6 bent over row @95

WOD EMOM 15:00
3 clean and jerk @115, then one set of movements from below
10 pushup
10 pullup
5 burpee
10 ring dip
10 DL

m/56/185

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[QUOTE=William Hoogsteden;910017]
[I]Did this WOD outside which was psychologically good after all the changes we saw yesterday.
As our instructor said,"This is the way CrossFit started!"[/I][/QUOTE]

Glad to see this William after reading your comments yesterday.

[B]Thanks all for the birthday wishes. I'd like to say I kept it paleo, but I'm a chocolate cake fan and no birthday should go by with out a piece of it.[/B]

[B]3-3[/B]
Affiliate WOD
6 rounds for time: 16:57
10 DU's
25 push-ups or pistols (once the round starts you must stick with your choice through the round)
Every two minutes the timer will beep, stop what you are doing and sprint 100m. Pick up where you left off.

Honestly, I suck at DU's, pistols and running. This was a brutal wod because the further I got into it, the slower I got, the slower I got the more I had to sprint. On a brighter note I ended up linking more DU's in a single WOD than ever before which truly made up for the rest of it.

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[QUOTE=John Jaeckel;909895]If that means it's your birthday, HAPPY BIRTHDAY!!!

(and nice work on the DLs)[/QUOTE]

Which means your birthday was the day before mine SO...Happy Belated Birthday!! :D

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3/3 WOD

Overhead Squats: 15–10–5
75-95(f, 9 only)-105

This is getting freaky. 15 @ 75 went up very easily, and 95# was going up easily too, full depth and everything. Then I failed on last rep on way back up. This was reminiscent of a set of 15 straight at a decent weight where I failed on last rep too, about four months ago. I debated doing 10 @ 95 again, but thought it would gas me for the last round. I elected to take a fail. I loaded 105 for my set of 5 and knocked them out easily. I figured what the heck, let's go for 10 @ 105. And what do you think happened? I knocked out 9 and failed on rep 10. This is getting to be mind bottling.

Followed by AMRAP 8:
1,000 M Row
In the remaining time do as many rounds of the following as possible:
5 Pull Ups
10 Push Ups
15 Squats

3 rounds plus 5 pull-ups. Did the 1,000 m row in 4:01, which felt pretty comfortable. Worked with Randimal and Dahl. Dahl knocked out 5 rounds of Cindy, and he only had about 10 extra seconds based on his row than I did. Awesome! Randimal still sounds like an old man in his mind, but is knocking out legit performances lately. Snap out of it! You're the Randimal!

The Claw

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[B]03.03.2011-Thursday[/B]

Warmup: squats, stretching, barwork (OHS, H Sn., H Cln)

[B]Powerclean[/B] still struggling
35kgx3 (3)
40kgx3
45kgx2
50kgx2 (2)
45kgx1 (2)

[B]Snatch (blocks)[/B] still struggling w/consistency & thinking too much
20kgx5
20kgx3
25kgx3
30kgx2 (2)
35kgx2 (3)
38kgx1 (2) PR
40kgx1 (2) (miss first one) PR
41kgx1 PR
42kgx1 (3) PR (got the first one! s-l-o-w... missed the next two, ever going to get consistent??)

[B]Light Backsquat[/B]
35kgx4 (4)

[B]Sn Press from the bottom[/B] Never done these, from my ATA position, snatch grip press. Couldn't press this at all at first, fell right over. Got a little better, need more flexibility.
15kgx5 (3)

42kg, 92.4#. Never thought Id snatch THAT in a million years.
He asked if I did 40 before; I thought I had, my mistake, Id only done 37. oh well.
God, I hope I'm getting better seems like this might take forever to get decent at! My powerclean, STILL don't get what to do after the 2nd pull, where to sit to. Empty gym tonite, lot of people at the Arnold

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Michelle - It was one of those "You Can't Go Home Again" moments on Tuesday. CFWP has an ongoing debate about it amongst ourselves. A lot of people poured their hearts & souls into making CFWP happen and suddenly, things changes. But, hey, we're crossfitters, we've got a fantastic program that works & we will preserver! :)

Claw - You're a freaky dude!! ;)

[B]WU:[/B]
400m run
included 10 push ups, 10 air squats, 100ft skip for height, & 100ft skip for distance
50ft butt kickers
50ft high knees
50ft hip openners
50ft hip closers
50ft spiderman crawls
2 squat holds

[B]WOD:
[/B]Jackie
1000m row
50 45# Thrusters
30 Green band assisted pull ups

9:50!

[I]This is what I love/hate about crossfit: one day, you stink at the WOD and the next you break a PR! The rowing wet very well, got the 1000m done in 3:50. (Could I break an 8 min 2000m? Hmmm...) Last time, 26 Nov, I used the blue band assist. Wished I used them this time or went Rx'd. My 2 min PR break would've been more legit!
[/I]
[B]Cool down/Cashout:[/B]
15-12-9
1.5 Pood KB Swings
Jumping Muscle Ups
HSPUs

Equipment put back.

[I]SO GLAD we were able to use the rings!! Forgot how tough & cool they were. (We had an audience watching our awesome impressiveness! :rofl:)

[/I]

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great news tonite.

just got home from seeing the surgeon for my 6 week check up. she was totaly happy with the way things were moving and does not want to see me till 6 months from surgery date.

she said i can cut way back on the physio (my visa card will love this) and only go when i feel is necessary.

i can go back SLOWLY to doing upper body exercises but before i do i should have a 6 month plan in place so that i do not do something stupid like i did a couple of weeks ago and set me back.

stopped off at the box on the way back and spoke to my coach who restated his total commitment to my recovery to the point (which i really really hope is true) of being able to do the powerlifting stuff again for the upper body.

and on an even better note the saftey bar that we have been waiting for is at the customs broker and should be at the gym by mid next week.

watch out back squats...400 lbs here i come!

great work everybody this week. i get so much inspriation from reading what all are doing. THANKS

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Cliff Miller--Great news indeed!!! I am with you on the BS PR--IT IS YOURS!!!
Michelle--Happy Birthday--I with you on that Birthday cake!!:p

I am super jazzed as to the difference this Pose running form is doing to "totally eliminate" any back pain!! I ran a TM 2 miles on a 2% grade at a 8:30 pace and it went well (calves didnt' knot up today) and I definetely had some left at the end!--drove to our vacation cabin and was greeted with 2 feet of snow in the driveway~ So needless to say the WOD was Shovel for time!! 4hr got me to the front door and the snow away from the doors!---I was proud to say that the last 18 months of CF have made that WOD possible--no back pain, and it was actually fun to do sets of 10 left handed and then switch and do the same RH!
Maintained tight core and flat back and lifted with the legs! (I see a 340 DL PR) by April 1~~

Have a great WE friends! Tomorrows WOD is to build a snow fort for my Grandson to play in when he gets here on tomorrow night!!:pepper: