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[I][B]100315 MONDAY

[/B][/I]Trying to get back into it.......managed this workout today...

[B]Jump Rope - - 50:00 approx.

[/B]Mixed:
5 sets of 100 singles (all unbroken except round 5) with:
DU attempts - too many single sets of DUs to count, got three chained twice!
Lots of short rest breaks.....

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[QUOTE=Pat Quigley;753772]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:[/QUOTE]

We use pitch counters for AMRAPs, they work great. You can usually find them at your local sporting good store. WFS [url]http://www.amazon.com/Markwort-Pitch-Counter/dp/B000KKTAC4[/url]

Hey Pat, Do you have any sons that went to Desert Vista HS? My oldest daughter (26) went there, she recognized your name. We used to live in Ahwatukee.

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03/16/10

WOD:

Tabata 8x:20/:10
Bike
Flutter Kicks

Farmer's Carry
45 lb. Rogue Bumpers in both hands x 150m
(these bumpers are thick and basically flat, so grip failure was a problem– nothing to latch onto)

Nice to get outside today, though

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[QUOTE=John Burch;753828]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[/QUOTE]

Nice work, Johnny B!

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[QUOTE=Terry Dickman;753901]We use pitch counters for AMRAPs, they work great. You can usually find them at your local sporting good store. WFS [url]http://www.amazon.com/Markwort-Pitch-Counter/dp/B000KKTAC4[/url]

Hey Pat, Do you have any sons that went to Desert Vista HS? My oldest daughter (26) went there, she recognized your name. We used to live in Ahwatukee.[/QUOTE]

In the early and mid 90's I used to do some of the running workouts w. other triathletes over at the MPHS track. There were some mornings that the DVHS coach joined us. When I opened my psychology practice in 1998 here in Ahwatukee, that coach sent me some referrals to do sports psych. w. some of the cross country runners. No sons. I raised three girls. They are in their late 30's and early 40's.

Thanks for recommending the pitch counter. I was either bringing a pencil to tick off the rounds on my worksheet or using a magic marker and making hash marks on the floor or power cage. I usually write the WOD on a post-it and stick it on my water bottle.

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Top of the mornin' to you all today! Happy St Paddy's day. Have one on me today. (I drank up my life time quota some 28 years ago!). Everyone doing "Murph" today? It's a good one: 1 mile run, 100 Pull ups, 200 Push ups, 300 squats, 1 mile run. Partition the middle exercises as you see fit. Record time to completion. This is a Warrior Workout. Enjoy the day.

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3/17 WOD.

”Josh” (Should be called "O'Josh" in honor of St. Patrick's Day :D )
21 Overhead Squats (95#/65#)
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups

17:18 as Rx'd. Really happy to do this one as Rx'd! First time I've done 95# OHS. I still have huge problems getting to full depth on OHS. I simply need to stretch and foam roll my body regularly -- lack of flexibility is going to become more and more of a bottleneck as I try to move up in weight on all kinds of movements.

Lots of 6 a.m.'ers this morning! Brian, Glenn, Augie and I took our bars out to the pavement area and started the movements with the bar on the ground, requiring us to clean it, then pop it up to OHS starting position.

Also, warm-up included double-unders, and with the black jumprope I was able to string together 12 consecutive (i.e. not my old pattern of double-single-double-single etc.) I love the black jump rope!

Also, wore my new Guiness t-shirt in honor of St. Patrick's Day! No doubt that played a roll in my satisfying performance. ;)

The Claw

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03/17/10—

Back at ya, Patty!

WARMUP–
Run 400 meters
Stretch
20 PVC rollovers
OHS 5x45, 5x55, 3x65

STRENGTH–
OHS
5x70
5x80
8x90

WOD—
Snatches 21x75
Front Squat 21x75
Behind Neck Push Press 21x75

7:14

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Thanks J.J
WU
HSQ
3@135#
3@140
3@145

WOD 1
21-15-9
44# KB swings
95# Pushpress
5:42

WOD 2
21-15-9
75# SDLHP
Pushup
3:18

m/55/180 CrossFit Chesterton

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25 squats
25 55# DB Swings
10 min bike

DL - 135X10, 225X10, 315X5, 365X1, 385X1, 405X1, 415X1, 425X1 failed,grip failed

BP - 45X20, 135X10, 185X10, 225X5, 135X20, 135X15, 135X10