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3/31

Games WOD #2

7 Rounds, 252 total.

Box jumps were a bear!

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great job Jack on the games WOD
I gave it a shot Thursday I got 2 rounds into it when Nikki the young lady who was counting my reps and watching my form noticed she failed to start the clock, O well what a nice girl she is and I want to thank her for taking the time to help me, Anyway doing that WOD at elev 8900 is not going to help me in the standings anyway as the thin air makes it all the more of a S.O.B

4/1
WU
10 situps
10 squat
10 Burpee
10 Burpee pullup

WOD
20:00 AMRAP
9 jumping lunge /W 40# DB ea hand
8 hang clean 40# DB ea
10 OHS 20# KB 5 ea arm
11 pushup
7 rounds

Best wishes to all and good luck on the games

m/56/180

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Deb B.— You weren't gonna let me slide, were you?! :rofl:

4.1.11
Wendler 5/3/1, Month 2, Week 3
OHS Day

WARM
1/4 mile run
20 Rollovers
OHS 8x45
Stretch

WOD
OHS
5x85
3x95
6x105 (New 1RM, 125)

CASHOUT ASSISTIVE
Sotts Press
5 w/ dowel stick
3xOly bar
3x10 lb. plate (right arm, then left arm)
15 lower back extensions

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Hey Folks,

New on here. Not sure where to begin other than to say hello. Starting official workouts at a local box next week. Been working on my own for about 3months, some progress, however definitely need to get pushed.

Stats:

55 yo
5' 8"
180

I'll start logging WODs when on Monday, if I survive the foundation class. Happy to be here.

Wilfredo

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04.1.11

Welcome Wilfredo! Nothing short of fantastic encouragement on this board and some truly amazing athletes to inspire us!

Nice work John J. and John on the #2 WOD! and Happy Birthday to you John as well!
Went in today to judge/Score for some of our Athletes that wanted to see about bettering their 1st attempt. Some good scores were posted! It was great to see some of our newest athletes give it a go!

As for me my 312 will have to stand as I need all the legs I have for the run on Sunday! Did manage to get a little 2mile pace run in and 1/2 hour of stretching and Mwod.

Enjoy the Weekend everyone!

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Wilfredo - Welcome!! Hope your on ramp class goes well. Wish I had the opportunity to participate in one!

Tim - "...Thanks Good buddy! The Open WOD was fun and another example of just how great CF is for exposing our weaknesses! Your WU routine is inspiring to me and I look forward to all your posts as they too inspire me to ''do more"!..." Thank YOU for the kind words! Actually, my warm ups are usually what the young Captains and "LT"s come up with! ;) They get alot of the WU stuff from the CrossFit Journal. As one T-shirt says "Our warmup is tougher than your workout!" :D I'll pass it on!

All you folks on the Open WOD 2 have been fantastic!! I feel like a wimp!! ;)

[B]WU:[/B]
Tried to do some of the stuff Carl Paoli discussed in the [URL="http://gymnasticswod.com/content/gwod-crossfit-games-edition-week-2"]Gymnastics WOD[/URL]
Sit ups
skin the cats [I]Tough! & Scary!![/I]
Squats
Jumping without the rope

[B]WOD:[/B]
Games WOD #2
15 Min AMRAP
9 155# Dead lifts
12 Push ups (hand release)
15 24" Box Jumps

5 rounds & 5 dead lifts (I think)

[I]The box jumps were my goat on this one! the push ups were sort of a rest but were over TOO fast! As Tim said, "...The Open WOD was fun and another example of just how great CF is for exposing our weaknesses!.." Too true!;)[/I]

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William, thanks for being such a great cheer leader.

The two weeks off for another cold and gunk have shown their stuff and left me really taxed this week getting back into things. Dropped the met-con and just did some assistive work on the Wendler progression.

DL: 5X 315, 365, 415. Performed the latter more like 3-1-1. (I forgot my sheet sheet for the gym and the last weight was 90%, not the planned 85%

Leg Presses: 10X 315, 365, 385.

4X50 foot lunges w. barbell in OH position.

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[B][U]April 1[/U][/B]
Welcome Wilfredo! Tim, Jack and William, good efforts on the games workout. 312 is a great score Tim! Nice way to taper for your half marathon :rofl: Welcome to the club JJ.

[U]Swim[/U]
15x100 yds ~30 sec RI (mostly 1:36-1:39 pace, a bit slower at first as I warmed up), then,
[U]Run[/U]
2 miles (mostly around 6.8-6.9 mph to keep my HR at around 135)
Stretched

I'm feeling pretty sore from the Abbate, particularly my triceps from the C&Js. Generally achy all over. Took me a while to loosen up in the pool today. Hopefully I'll feel better tomorrow because I want to try games WOD #2.

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Thank you all for the welcome. Feels great already. Reading the WODs on here is definitely encouraging. You guys are amazing.

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Welcome Wilfredo!
Im still not sure I understand the Open, if you do a wod at your affiliate, they have to video and post it??