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welcome wilfredo. you will do great at you foundations class and then it will be full speed ahead.

the rest of you wow you are just like engerizer bunnies. you keep going and going and going.

yesterday it was games wod at the box and there were some spanked people at the end.

me i got a modified games wod

9 135 lb back squats
12 lunges
15 24"box jumps.

5 rds...plus 9/12/12 for a total of 213

i wish i could have done the games wod because mine had no break for my legs.

after a few beers last nite i jokingly e mailed my coach saying i did not think that i did enough leg work last and that could he ramp up the leg training as i was beginng to feel like we did not concentrate enough on lower body work.

his response was that yes he would be more than glad to acomidate my request.

i should know by now not to make jokes at my expense.

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Welcome Wilfredo!

Tim!!!! 312!!! Awesome!!!

Taking a few days off. I tweeked my back last night. Bummer.

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[QUOTE=Deb Borbone;921538]...Im still not sure I understand the Open, if you do a wod at your affiliate, they have to video and post it??[/QUOTE]

Deb - You just have to go to a Crossfit Affiliate & have some one judge & verify your score on the WODs [U][B]OR[/B][/U] you can video tape your self per the guidelines/suggestions on the website & post it to the web site. If your affiliate video tapes you WOD, I suppose that's good too! :shrug:

[QUOTE=Pat Quigley;921473]William, thanks for being such a great cheer leader. ....[/QUOTE]

No problem! If we were in the same Box I'd like to think we'd be cheering each other on!! (& hating each other's guts while we were in the middle of the WODs! ;))

Cliff - Watch that drinking & e-mailing!! ;)

[B]WU:[/B]

600m run
Tried some "Skin the Cat" on the rings.
200m run
30 sec Hollow Rocks
10 push ups (hand release)
30 sec Hollow Rocks
10 air squats
30 sec Hollow Rocks
10 shoulder shrugs in push up plank position
30 sec Hollow Rocks
10 Air Squats
10 PVC pass throughs
30 sec X 2 PVC push downs

[B]WOD[/B]

3RFT:
400m run
15 75# Squat Snatches
9 Hand Stand Push Ups

19:20

[I]The runs were brutal. (Except for the first.) My form for the snatches was bad, but I was lifting the most weight in the class! So, I don't feel too bad about my time! Just glad I did NOT do McCluskey yesterday!
The WOD's in the early part of the week went well. The one's at the end, not so much. But that's CrossFit! :D[/I]

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3/31 WOD
Power Clean: 2-2-2-1-1-1
115-135-145-155-165-175f-170*
170 is a PR! :kicking0:

Followed by 2 Rounds of:
700 M Run (Beach Run)
1 Minute Rest
1 Round Max Pull Ups
2 Minutes Rest.
12:something; 17 and 12 pull ups.

Too tired to tackle this WOD at 6 am but it looked so fun I had to come in at 5:30 pm. Very interesting observations. I was [B][I]extremely[/I][/B] caffeinated and generally warm and wide-awake for this one. I had been stuck at 155#-160# for cleans for about a year. This time, because I was so energized, I was ready to do anything. I had only ever done 165# clean once before and this time it went up easily (although my back swayed pretty significantly on the catch). I failed at 175#, but threw 170# up pretty easily. Had these been squat cleans, maybe the 175# would have gone up.

Also, we revolted at running the 700 meter beach run because it involved crossing Yanonali Street with lots of traffic, so we did 800 meters (twice around the block) instead. Pull ups were slightly disappointing.

Re caffeine, I spend my entire life under its influence. If fact, the only time drinking coffee is not the first thing I do in the morning is when I Crossfit at 6 am. Given that caffeine affects me so much, I have felt like I am cheating a little to use it before a WOD. However, having been assured that it is not a banned substance, I see more caffeine in my future before 6 am WODs.

4/2 WOD
"Open WOD #2"
AMRAP 15
9 Deadlifts (155#)
12 Push-ups
15 Box jumps (24")

7 rounds + 9 deadlifts + 15 box jumps = 271.
Malzone judged me, so my reps were all legit. Very happy with this performance.

The Claw

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[B][U]April 2[/U][/B]
10 minutes of jump roping
10 minutes of dynamic stretching and mobility work
Some deadlift, push up and box jump warm-ups
[U]Crossfit Games Week 2 WOD[/U]
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
[B]9 Rounds + 9 DL + 12 push-ups (345 reps)[/B]

Was hoping for 10 rounds, but messed up my pacing a bit. Started out below a 1:30 pace/round and eased up a bit because I was starting to feel tired during the BJ/DL combo and thought I had more time in the bank. After round 5 I checked the time and I was over 8 minutes and realized that I had messed up. Anyway, the push-ups were very easy, the box jumps were tiring and I did start to feel the DLs as the workout progressed. Everything was unbroken but the box jumps toward the end, where I took a very quick break between reps 10 and 15. This WOD is all about willpower if you want to post a high score.

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Jim, great performance on the WOD.

At Tribal Crossfit today, did an unusual combo as warm up.

Three rounds w. one minute rest in between:
10 tire flips, 20 shots w. sledge hammer, row 250m.

50 Hollow Rocks Reps.

Strength: Overhead Press: 5X135,145,160.

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Pat, great to have you back! Looked like a fun WOD!
JIM C. NICE work on WK #2, Ditto on the pacing, wish I had time to give it one more go,
Felt ok doing almost 9 rds on my first attempt. (surprises me how few 55+ athletes even attempted the wods?
Saved my strength for tomorrow 1/2m. It will be a good test

WOD for today was stretching and MASSAGE!

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Tim, good luck today with the race!!

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Thanks Will. So they trust the affiliate to judge and score? I was wondering because I didn't see any of our people's WOD's in the videos :( ... Kinda missing the Redshed.

[B]4_3_11[/B]
Yoga, foam roll, SMR & stretch. And a mineral bath later!

Gotta start working in some metcon, mine is met-GONE from concentrating on lifting. ;) Probably sooooo suck at CF right now!
And, got that Warrior Dash in June.

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4/3

#2 games open WOD

8 rounds
8 DL

m/56/180

good thing step up box jumps are ok