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[B]Deb I hope you feel better soon![/B]

[B]8-10[/B]
15 min AMRAP
3 pull-ups
6 35# KB Snatches
9 24" box jumps
7 rds + 1 rep

Also did my very first HSPU's to 2 abmats 3rds of 3 reps. I'll take it!

[B]8-11[/B]
Rest
[B]8-12[/B]
"Gator" scaled to:
5 reps 85# front squat (from clean, all racks were taken)
15 reps strict dumbbell push-ups
8 rounds for time: 24:50
My shoulders burned for 3 days after all of those db push-ups

[B]8-15[/B]
Every minute on the minute do the number of pull-ups & push-ups of that minute. Once you can no longer finish a movement in the minute continue with the movement you completed.

11 rounds of pull-ups...1-4 unassisted, 5-8 red band, 9-11, blue band. 9 reps of minute 12.
9 rounds of push-up
Total score 20.
Huge pull-up progress day by getting 10 unassisted. It's about friggin' time.

[B]8-16[/B]
Run 5K 34:32
Sadly my 5K time has decreased. I'm not a runner and I don't pretend to be one. I just keep working toward improvement through rowing and met-cons.

All in all I'm pretty darned happy with my life with CrossFit. I slowly continue to improve across the board and I'm good with that for now.

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Every minute on the minute do the number of HSPU and Pull-ups of that minute. My first (scaled) HSPU's. Thanks coach Grant at CF Green Bay! Had 4 10# plates and an abmat on top, but I am still thrilled.

6 rounds, then finished with pull-ups (green band) to 13.

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7 alternating rounds, 5 reps each of back squats and HSPUS. Squat weights: 135 (10 reps), 185 (10 reps), 205, 225, 225, 225, 205 (10 reps).

3 sets of kneeling dumbbell rows: 100 lbs (10 reps)
3 sets machine rows: 360 (6 reps)
3 sets close grip pull downs: 240 (4 reps).

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Michelle going by the results you are posting you got a right to be happy, great work goining on

8/16

row 2000m
50 burpees
row 2000m

23:55

m/56/180

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Thanks everyone! Nice work [B]Michelle![/B]


[B]8_16_11 Tues[/B]
Warmup

[B]Powersnatch off Blocks[/B]
15kg/4
20kg/3
25kg/3
30kg/3
35kg/2 (3)
40kg
35kg
35kg/2 (3)

[B]Snatch Pull[/B]
45kg/5 (3)
50kg/5 (3)
55kg/3 (3)

[B]Snatch Grip Pushpress[/B]
20kg/4 (2)
22kg/4
25kg/4
30kg/4
34kg/4
38.5kg/4
43kg/4 (2)
47kg/2 (came down on my hair and slipped; I have a lot more)

Not too bad, I got to train!! :)
Its weird b/c I was fine Wed., wed. nite my left hip started hurting in front, then also my stomach, I drove 2 hrs to the shore thurs. am and then realized my back was hurting and that I was pretty tight - staying with relatives a few days so I couldn't stretch out more than a little bit.

Coach seems to think its not a slipped disc per se but a pulled hip flexor (I think they originate on the spine there, would explain the back and stomach issues.) He poked around on my back some, told me to take a hot epsom salt bath and do some soft tissue work or use the balls. He said it would get better. Hurts when I bend over or sit, and still cant squat to full depth. But everything else was good as long as I kept my arch. Go figure!!
I remember snatch grip push press with the bar I'd have to cry myself to sleep. LOL

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5 k.m. run

29:25

knocked 5:35 off my last 5 k.m. run which was november 13th:broc::broc:

and felt resonably good doing it. i guess droping those 25ish lbs since then didn't hurt either.

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[QUOTE=Cliff Miller;975603]5 k.m. run

29:25

knocked 5:35 off my last 5 k.m. run which was november 13th:broc::broc:

and felt resonably good doing it. i guess droping those 25ish lbs since then didn't hurt either.[/QUOTE]

Way to go on the run AND the weight! Oorah!

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[QUOTE=Bill Houghton;975443]Every minute on the minute do the number of HSPU and Pull-ups of that minute. My first (scaled) HSPU's. Thanks coach Grant at CF Green Bay! Had 4 10# plates and an abmat on top, but I am still thrilled.

6 rounds, then finished with pull-ups (green band) to 13.[/QUOTE]

And nice shave of time from your 5K.

Nice Bill!!

[B]8-17[/B]
"Bradley"

10 rounds for time: 34:33
Run 100m
10 pull-ups
Run 100m
10 burpees

It's been the week for pull-ups. I don't recall a time when my back and lats were as sore as they are this week.

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just back from a cold. Still coughing thru the night, but I wasn't too tired in AM to go to Tribal.

3RFT: 25 MU (or progressions), 100 air squats, 35 sit ups.
Scale: substituted 1 Pd KB swings due to an injured forearm.
23:25.

Felt good to be back after a week.

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Cliff is it all about the Paleo? congrats on the 5k and weight loss
Max bench w/ green bands 225 315 F@365 345 strange bench pressing with green bands hooked to the bar from above

Triple pushpress @135 155 F@185

Tate press 7x10 @25#

Triple bent over row 3@135 3@165

5x10 DB flies @25# + 5 ring row

WOD 5 rounds

3 KB power clean 35# ea KB
2 KB squat clean
5 Burpee pullup

6:06

m/56/180