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[I][B]090423 THURSDAY @ Valley Athletic Club, Cottonwood, AZ.

Warm-up:
Precor EFX 556 Cross-Trainer[/B] 10:00 / L5 / 160 watts / 150 SPM
[B]CFWU X 2
Shoulder Mobility Work: [/B]Red elastic band X 10 ea. arm/shoulder
Shoulder stretches (reverse grip on rack) X 30 sec ea. arm/shoulder
Shoulder/Arm stretches on dip stand; feet on floor 30 sec. ea arm/shoulder.
Hang from Pull-up bar 30 sec X 2.

[B]WOD:
Snatch Rudiments: Used Wooden Dowel
Burgener warm-up
Snatches w/ Dowel 10 reps X 3
45# bar X 5, 5, 5, 5, 5.
65# X 5, 5.
75# X 5.[/B] These were rough!
I don't think I ever have done these weighted with anywhere close to proper form so I think this is a default PR. Need some SERIOUS one-on-one coaching and/or an oly cert to develop these!

[B]Dead Lift Therapy: Used 135# only. Was slow, methodical, and made every rep count with regard to form!
5, 5, 5, 5, 5.

Weighted Pull-ups:
25# X 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 = 10
10# X 2, 2, 2, 2, 3(?), 2, 1, 2, 2, 1, 1 = 20

Jump Rope: 3:00
[/B]Broken singles. Tried for some DUs - - - goose egg city!
Happy with today's work. [/I]

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Thanks for the warm welcome! :thanx:
Terry- I'm not affiliating anytime soon. I still have 2 kids to get through college! I have been going to a great affiliate though.
Diane- Not true! I've aways said that if I can CrossFit, then anyone can! I couldn't do a single pullup a year ago.
What a great group! I'll definitely be checking in here more often.:)

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last day of week 9 recon ron (I did this about 5:30pm)

8:00 Pm my son and I drove up to the high school gym and he and I did todays WOD

50 bx jump 20"
50 jumping pull ups
50 kb swings @ 44lb
25 down & 25 back walking lunge
50 knees to elbow
50 push press @ 45lb
50 back extensions
50 burpees
50 wall ball shots @ 8 or 10 lb ?
no double unders
my time 49:00 less then my age anyway-:pukie: all sets broken

my son gave it a good run

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John - Time was less than your age - I love that! I'm going to use that in the future!

[B]6/24/09 - 6AM - outdoors - Beautiful morning by the river![/B]
No running to workout site. Felt tired and drove instead.

Push-up-fest:
4 x 10 with feet elevated on bench seat
4 x 10 normal with feet on sidewalk
4 x 10 with hands on bench seat

3 rounds:
15 Bulgarians each leg
40 squats
20 lunge steps
backward run up hill (if you can call it running)

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2009 04 24
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Did this at the base gym this morning. Had to break up the run because of the lay out of equipment at our base gym. We have 0.4 mile indoor oval track but the back extension device and a suitable place to do sit ups are almost at opposite ends! So ran from station to station around the track and then added 0.3 mile at the end. Same volume of runing, just not 800m segments.

A little humid today and I don't do well with humidity. Pretty much saturated my shirt.

Another of those deceptive WODs. Looks realatively easy on paper but...

Time 33:56.7

Added a little assistance type lifting. RDL barx5, 95x5, 115x5, 135x5, 185x5

Driving to Iowa City tomorrow to pick up the GHD. KB should arrive next week. :kicking0: 20lb med ball not until mid-June. :crybaby0: The Pendlay bar my wife wanted won't be available for 8 to 12 weeks, so she had me cancel the order for now.

Diane,

What is a Bulgarian? Just curious.

Everyone,

Enjoy your rest day and have a good weekend.

And... :broc::broc::broc:

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John, also like that *time better than age* thing.

Hi, all! Did my WOD Wed. but just now posting and no time for comments. Did read you guys - wow. Funny and inspiring, just what I need!

Here's me to date, now headed to my friends for today's WOD on weights.

090422 WOD Day 3 of cycle
SUB: from 090411, row-burpees-run, SDHP for row, 60@25# DB
SCALE: As Rx'd (women SDHP 30#)

WU
30 min. fast dog walk

WOD
3 rounds for time, of:
- 60 SDHP, shins to chin
- 21 (grannie) burpees
- 400m run (walk, run, whatever)

TOTALS
SDHP: 180
BURPEES: 63
RUN: 1200m
TIME: 2:05, incl. wu
WEIGHT: 750

Think I may try Charlie's wisdom tomorrow on the *filthy 50 and make it *filthy 35.* :kicking0:

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Did modified Filthy 50's

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Dumbell swings, 35lbs.
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Thrusters, 30lbs.
50 Burpees
50 Box jump, 20 inch box

My time: 55:44
Today's time was a product of my poor eating lately. I have done this in 47 minutes before. I started the burpees at 37 minutes, and I was DEAD. I was DEAD. I was DEAD. I did one burpee, recovered. One burpee, recovered. I was determined not to quit, although that was all I was thinking about. Stuck with it to the end.

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[QUOTE=Delita Wright;573917]

WU
30 min. fast dog walk


Think I may try Charlie's wisdom tomorrow on the *filthy 50 and make it *filthy 35.* :kicking0:[/QUOTE]

Hi, I'm crashing this thread again....

Delita, I wish I could do a FAST dog walk. Sometimes I drag my pups. They like to sniff and pee and eat stuff off the sidewalk and it's like pulling teeth just to keep them moving forward sometimes!

And....how about a "dirty thirty." :)

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Mark,
One of my best friends, a retired SF CSM I do triathlons with (and served 27 years with) always says, "Finishing really hard **** equals success. Quitting equals failure."

Today was a semi-rest day for me so I hit the pool after a CF WU (barefooted no less, because I didn't wear my chucks...I was going swimming...gotta lotta funny looks in the weight room), and swimmed/swam/swum (somebody want to conjugate "to swim" for me?)

1000meters in 22:35 not my fastest 1k but I wanted to make sure the wing is healing right and not push it

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Charlie,
I searched for "Bulgarian" on youtube and got some scintillating responses that had nothing to do with Crossfit. Then I searched “Bulgarian squats” and got a few demo videos (aka bulgarian split squats) that made me try some at home. Just so you know; I suck at Bulgarian squats.