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[QUOTE=Nancy Cohen;752914]worked out at the beach again this morning

so beautiful down there. yes, i'm just rubbing it in. :D next time i'll take a photo to share.[/QUOTE]



Take one looking down from the Mission also. great views.



Today I did the work out w. my crossfit club at my gym. 12 Rounds as fast as possible: front squat w. 95# (12, 11, 10, ....1 R), 10# ball slams X 20 R, 20-25 foot towel drags (in push up or pike position w. toes on a towel, drag your body for the length). As RX'd 36:35. I was the only one to finish as rx'd. The towel drags forced the five others in the class to sub a type of cross hand or body touch in push up position. There were three young slim women in class and I thought that they would have the core strength.

Even though I was the only one working after a while, I encouraged the coach to get some noise going in class. His wife and mother in law were in the class so he might have been inhibited.:shrug::rofl:

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[QUOTE=Jim Cordes;752969]Thanks to Nick for opening the Goodland for us, and it was so fun working with Su and Migs, just like the old days!

The Claw[/QUOTE]

Thats cool Jim. My daughter is a member there, I've been there once. Nick is awesome, he's an animal too...oh and nice job on the FGB!

3-13-10
Double today and tomorow
WOD 1:
Overhead Squats 3 sets of 15 reps.
[B]15×65, 15×85, 12×95, 15×90[/B]
What is the most weight you can get 15 quality reps with?

WOD 2:
For time:
50 chest to bar pull-ups
50 burpees
[B]Time 9:13[/B]
(wfs) [url]http://www.youtube.com/watch?v=5vsbnHZc7-o[/url]

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[QUOTE=Terry Dickman;753022]WOD 2:
For time:
50 chest to bar pull-ups
50 burpees
[B]Time 9:13[/B]
(wfs) [url]http://www.youtube.com/watch?v=5vsbnHZc7-o[/url][/QUOTE]

Nice job. If you're ever down visiting your daughter, let me know and I'll drop in and do a WOD at Goodland with you guys. I'm in Fresno/Tulare once in a blue moon; not Manteca yet, but you never know....

The Claw

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Definitely ready for a rest day!
Double today!

WOD 1: (Arnold Classic WOD#1)

5 Rounds For Time (completed with a weighted vest throughout 30lbs):
7 Deadlifts - 225lbs
11 Burpees

[B]Time 6:53[/B].... would have placed 131 out of 176
[url]http://www.youtube.com/watch?v=EVJMKuRYm4g[/url] (WFS)

WOD 2:

AMRAP 20 min:

row 200 m
10 unbroken box jumps, 24"
10 sumodeadlift high pulls, 95 lbs
If you break on Box jumps, you must start them over.

[B]7 rounds + 200m, 10 box jumps, 3 sumo deadlift high pulls[/B]

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[I][B]100314 SUNDAY

[/B][/I]Still haven't returned to working out yet. Respiratory infection is much improved, but have absolutely no energy.....having to take naps every day during the afternoon.....

At least I can breathe again and my blood pressure is back to normal!

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3/15 WOD

3 Rounds for Time:
10 Deadlifts (213#) (Should be 70%-80% of one rep max; this was 75% of 285#.)
7 Muscle-ups (subbed 21 Pull-ups)
75 Situps.

16:09. Too many Crossfitters for the equipment we had, so I teamed with Donnie on the bar and started on pull-ups. First set of pull-ups went 21 straight. (We loaded the 33# bar instead of the 45# bar by mistake, hence the unusual load on the deads.) Deads broken into sets of five. Situps were just a long slog. Think I overdid it yesterday by moving about 300 banker's boxes of old files from the storage shed under the driveway, into a pickup, and to a real storage unit. Lots of bending and stooping inside our shed, then lots of lifting and carrying. (There's functional fitness for you!) Congrats to Brian for getting his first muscle up!

The Claw

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03/15/10

WARMUP—
Stretch
Run 1000 meters
Shoulder Press 5x55, 5x70, 3x85

STRENGTH—
Shoulder Press
5x90
5x105
7x120

WOD—
Behind the neck press 21x65
Bike :60 maximum intensity
Pushups (hands on 20" box, feet on floor) x21
Bike :60 maximum intensity
Pushups (feet on 20" box, hands on floor) x21
Bike :60 maximum intensity

8:35

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Looks like some good comraderie among this thread's California contingent. Wish I was there.

Today The workout was AMRAP in 20 minutes of : 15 back extensions, 15 knees to elbows, 15 OH Squats w. 95#. I scaled this to 45# bar for the OH Squats. I cannot get the movement stabilized with the bar where it needs to be for this movement.

Finished 6 or 7 rounds plus 15 back extensions. Next time, I remember to bring a pencil to tick off the rounds.:shrug:

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[QUOTE=Pat Quigley;753772]Next time, I remember to bring a pencil to tick off the rounds.:shrug:[/QUOTE]

No kidding, that is a crucial piece of equipment.

The Claw

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short WU

DL
1@265
1@285
1@335
1@350
1@385 pr

WOD 10 rounds
5 Thrusters @ 115
5 pullup

12:40

m/55/180 CrossFit Chesterton