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[B]3-10[/B]
Death by Pullups
Made it 15 rounds, 120 pull-ups.
3 rounds unassisted, 10 rounds blue band, 2 rounds green band (which were really awkward).

Jeff thinking of your family today.

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Thanks Michelle, tough day.

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3/10 WOD

“Josh”
21 Overhead Squats (95#/65#)
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups

16:40 Rx'd. Boy this was long and hard! Pleased with my performance for the most part. Over a year ago I did it in about 17:45 and my notes indicate lots of problems with full depth on OHS. This time, nearly a minute faster and my OHS were much closer to legit. Same with pull ups, although toward the end my chin probably didn't pass vertical (or horizontal) plane of bar on quite a few reps. First time I've done lots of pull ups in a WOD in a while, and I have the torn callus to show for it.

Guest appearance by Traver, also Randimal, J.J., and Bethany this morning. Fun crew!

The Claw

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Made myself take yesterday OFF! my hip flexor's were so sore I could hardly get up and "stretch" (proved I need to do more sprinting):yikes:

03.10.11

Death by Pull-ups RX

(left shoulder still giving me fits) but hey had to give it a go!
WU: 10min jump-rope
Pass-tru's x 20
PU bar hang

11min-(tied last time) but did manage to kip most of them and all but the last 2 minutes!

Jeff--Praying for Comfort and peace to your Family

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Sorry to hear that Jeff. My sympathies.

[B]03.10.2011-Thursday[/B]

[B]Snatch Liftoff/Pull+P Snatch[/B]
15kgx2 (4)
20kgx3 (2)
25kgx3 (2)

[B]Clean & Jerk[/B]
25kgx3
35kgx2 (2)
40kgx1
40kgx2
42kgx1 (2)
44kgx1 (3)
46kgx1 (7)

[B]Clean Pull from Floor[/B]
50kgx3 (3)
55kgx2 (3)
60kgx1 (5)

[B]Lunges[/B]
25kgx5+5 (7)

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3/9
Floor Press
10@95 10@145 3@185

Dumbell press
7x7@40#

3x5 bent over row @ 60# 10 ring dip

WOD AMRAP 8:00 @ 95#
10 Squat
walk lenght gym floor/w barbell
10 snatch push press 2 rounds turned into pushpress
1 pushpress short of 5 rounds
3/10
WOD AMRAP 13:00
10 KB CJ @ 35 each arm
10 clapping pushup
10 V up
6 rounds + 12 CJ
Post
battle rope :30 five rounds

m/56/185

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Michelle & Tim - Great job on "Death by Pull ups"!
Way to go Claw!

[B]WU:[/B]
400m run
Dynamic stretching (50ft)-
Toy Soldiers
Butt Kickers
High Knees
Spiderman
Inch worms (2 push ups)

20 "Renegade Rows"

[B]WOD:[/B]
Ledesma
20 Min AMRAP:
5 Parallette handstand push-ups (1st round)
10 Toes through rings
20# Medicine ball cleans, 15 reps

4 rounds + 5 handstand push ups +10 Toes through Rings +10 20# Med Ball Squat cleans

[I]Tough WOD! Needed to get a rhythm down on those Med ball cleans! Did 2 rounds & had 13 minutes left!:eek:[/I]

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Jeff, hang in there! Michelle, your improvement is very inspiring. Claw, awesome work on Josh. That is a killer WOD. Tim, nice work on the pullups. Cliff, you have legs of steel now. William, way to go on the HSPUs. Sorry if I left anyone out. You are all doing impressive work!


[B][U]March 9[/U][/B]
Meetings in NYC all day. Squeezed in some jump roping, light calisthenics and some stretching and mobility work in about 30 mins.

[B][U]March 10[/U][/B]
[U]Lunch - Swimming[/U]
10x100 yds, 30 sec RI (averaged around 1:36-38/100)
HR in high 130s and felt really good

[U]After Work[/U]
10 minutes of jump roping
10 minutes of dynamic stretching and mobility work
Squats and bench press warm-up
[B]Complete as many rounds as possible in 12 minutes of:[/B]
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps
[B]12 rounds even[/B]
Stretched
Bench was easy, but squats were tough, especially the last two rounds. My right hip is already kid of sore. Pleased with the effort, given all of my endurance work with little weight training or crossfit lately.

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hang tough jeff. tommorow is a new day and will be better.

boy was tonite either a kick me in the nuts nite and/or wake up call kinda nite.

started the morning off wrong and the whole day kinda went that way culminating in what was susposed to be 1-1-1 back squats with the new saftey bar something which i had never used before. it looked pretty straight forward. hang the bar on the rack, put weights on the ends, put your neck into the collar lift up and squat...then repeat with a heavier weight. so i warmed up, started adding weights working towards my pr of 350. at about 320 when i was trying to calculate where to open at i started thinking to my self i was really stuggling with 320 but it must just be me getting used to the new bar and position my body was in. nothing major until my coach comes by and watches me get ready to do a lift and says to me..."you are using the damn thing backwards" i just looked at him and shook my head thinking to my self what a dumb ***.....i got 340 down and up the right way but was gassed after that.

so by reason of deductions i have concluded that tonite was a kick in the nuts in that 340 lbs is kinda heavy. and a wake up call in that if you are not 110% mentaly there either get there or don't mess around with 340 lbs. i know i was not there tonite 110%.

tomorrow will be another day.

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Cliff, lesson learned and today is another day.

[B]3-11[/B]
4 rounds for time
120 yard suicide sprints
15 lateral 18" box jumps
12 65# thrusters

21:48