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6/18
Front squat 6@135 3@115 1@135 1@195
DL standing on 45# bumpers 6x3@225
walking lunge 2x8@50 2x8@95
GHD back ext w/25#plate 3x12
WOD tabata
45# plate belly to O/H
plate squat
plate press
plate row
rest then post
run 10x100m
8x3 :30 row
8x:20 situps

6/19 12:00 AMRAP increase by 2 reps each round
2 KB swings@70
2 T2B
2 Burpees
6 rounds deep 10 KB swings
Post 58 burpees
ran trail 9 Indiana Dunes

m/57/180
Cliff Bear crawls are another Goat for me!!

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Nice Work Guys!

Pat - the dropping issue is a perception differences between the staff & the CFWP CrossFitters. We usually try to control the weights to the ground. There is more to the story, but I haven't found out all the details. Thanks for the tip on the dead lifts.

BYW, Nice CrossFit Total!!

[B]WU:[/B]
500m Row
10 Push Ups
10 TTB
5 OHS
5 Front Squats
5 back Squats

[B]WOD:[/B]
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps
[I]Scaled to 95-65-45# and 25-20-15 reps[/I]
14:34
[I]Tough as scaled. My right knee was talking to me so, made the decision to halve the reps. Kinda wished I kept them, but I was coming off a 4 day layoff. Next time...[/I]

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john the bear crawls were not the normal ones either they were stiff legged and stiff armed ones. glad we had do them as a group:)

last nite

modified fight gone bad. almost wished i had been able to do the normal fgb

3 rounds
1 minute each
24 kg kb goblet squats
25 lb dbell hip extensions
20" box jump
12 kg kb each side suspended with red band on bamboo bench press
row for calories
rest

329 reps

i still do not feel quite right this morning

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Good work everyone. I get inspired each time I log in and see your workouts and results.

6/18
Warmup: Row 1000m; shoulder and t-spine mobility

Workout:
Deadlifts 90,110 X5; 130, 155, 180 X3; 200 X15
Assist work 30# good mornings X3X10; Toes 2 Bar X3X10
WOD 21 mile road bike ride; 1400+ feet of climbing; 1:52

6/19
Warmup: Row 1000m; shoulder mobility

Workout:
Shoulder press 45, 55 X5; 65, 75, 85 X3; 95 X11
Assist work Pullups (unassisted) X30 (8, 6, 7, 7, 2); dips (unassisted) X30 (10, 10, 8, 2)
WOD AMRAP 10:00
24" box jumps X 10; 40# KB swings X15
5 rounds

Very hot and humid in DC yesterday; not used to that kind of humidity (the norm at home is under 10%). Also not a lot of gas in the tank after Monday's bike ride and deadlifts. I finished round 1 in under a minute and then slogged my way for the next 9 minutes to make five rounds.

On a positive note - these are the first unassisted pull-ups and dips I've done since the shoulder injury. They felt pretty good yesterday while doing them and the shoulder is fine today. Yay!

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[QUOTE=Pat Quigley;1069933]
Crossfit total:

BS 385
Press 185
Dead lift 485
Total 1055

(snip) I haven't done a Wendler cycle in 9 months. Met-cons are better and I really enjoy working out with my group.[/QUOTE]

Pat - Nice job on the CFT!

I just started using a Wendler cycle in my training as I work to get my strength back. Then I do a metcon after the Wendler lifts. I'm (more or less) following the approach laid out by Jeff Martin's CFSB program; 10 minute metcon after deadlifts and squats, no more than a 15 minute metcon after military and bench, and one longer metcon each week.

I hear you on the group workouts. I'd love to join a gym but I travel a lot and my SO and I have a well-equipped home gym. Our morning workouts are one of the ways she and I get quality time together.

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6/20 WOD

“Nancy”
5 Rounds for time
400 M Run
15 Overhead Squats (95#/65#)

15:29.
Very happy with this! All sets of OHS except the 4th went straight through. Good (but not great) depth on all reps. I think my records are incomplete because I don't have a record of my post-challenge time in Nancy last year, but my pre-challenge time was 19:19 including a couple no-reps. Part of the improvement is that our new "400 meter" run is a little shorter than the old one, but not over three minutes slower. This is for the board, and my score is one second ahead of Tobin's, but I think he might have been faster, I just yelled my name louder. :)

Link to this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7408997528/[/url]

Claw

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Way to go Claw!! Also, same for the rest of you guys

[B]WU:[/B]
1000m row

[B]WOD:[/B]
find 3 rep max bench press

205#

1 rep max Bench press 225#

Elizabeth
21-15-9 Reps:
95# Ckean & Ring Dips

12:29

[I]Clipped 14+Minutes off my Feb 2011 time. (Of Course that was in the base globo with heavier weights and having to listen to some idiot pontificate on "how bad CrossFit is"!) Also I did kipping ring dips which helped IMMENSELY!!
[/I]

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Claw and William great efforts.

Yesterday after warm up,

7 rock climbers (?) @135
50 DU
5 rock climbers @ 155
50 DU
3 rock climbers @185
50 DU

Rock climber (may not be the correct name) is a sequence of clean,PP,OHS,bs,PP). Bar cannot be put down once grabbed until all reps in the round are complete. Penalty of 10 bir pees for each offense.

My scale. 2 dumbbells @ 30,40, 50. 3:1 jumps.

15:49.

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last nite

axel bar dead lift hook grip only 1 rm

255 lbs

the darn bar is a bit wider than normal and it is all grip strength. there were about 7 or 8 of us all within 2 lbs of this weight and then a profession rock climbing guide steps up and pull 345.

time to hit the rocks some more

weighted good mornings 5x5

135-145-155-165-175

then just play lifting with atlas stones got up to 170 lbs stone and then ran out of time as was already late for meeting.

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6/21 WOD

30 Burpees
15 Clean & Jerks (135#/95#)
3 Rope climbs
20 Burpees
10 Clean & Jerks
2 Rope climbs
10 burpees
5 Clean & Jerks
1 Rope climb

16:00.
This was tough! Basically it's Grace plus burpees and rope climbs. Pleased with 135# C&J's. Still have to do them one at a time, dropping bar from top and taking a breather between each one. Rope climbs went well too. Only place to take "active rest" was burpees because each C&J was about 90% of max effort to get it up; same for rope climbs.

Claw