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Great Work Guys!! Thanks for cheering me on the DL PR! It TOOK like FOREVER to break 300#!! And now, I'm setting PR's Every time I DL!! :D

Michelle - Impressive on Lynne!! WOO! HOO!

David -[QUOTE]Day 18 burpee challenge...need to remember to do them at another time other than after a grueling WOD.[/QUOTE] (Yay! Burpees!) I know what you mean!! Just wait another 30 days, AND THEN do your burpees (Yay! Burpees!) just after a grueling WOD!! ;)

[B]9/20[/B]

1/2 [QUOTE]Pseudo [/QUOTE]Murph

800m Run
50 75# SDHP
100 Push Ups
150 Squats
800m Run

[I]I wore a 40# vest - BIG MISTAKE!! My knees were killing me![/I]
34:20 [I]Less than 1/2 my Murph time. The instructor told me to leave the vest off until my Murph gets down below 30 Min!![/I]

[B]9/21[/B]

20 min AMRAP
5 Burpees (Yay! Burpees!)
10 75# SDHP [I](Didn't I do these recently?!?!?)[/I]
45 Single Unders

7 rounds + 5 Burpees (Yay! Burpees!) + 10 75# SDHP + 27 Single Unders
[I]Single Unders were my goat in this, had great rhythm on the Burpees (Yay! Burpees!) & the SDHPs. Single unders not so much.

[/I][B]9/22[/B]

[B]WU:
[/B]5 rounds:
10 20# Wall balls
40 ft Farmer's Walk, 95#
5 20# Box Jumps
10 Abmat sits

[B]WOD:
[/B]6 rounds
5 Tire Flip + Jump in/out
40m Bear Crawl

19:03 [I]Tougher than I thought it would be.

[/I][B]AfterWOD:
[/B]20 Glute Ham Raises
30 GHD Sit Ups

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Strength: Deadlifts: 3X340,390,445.
Deadlift speed work: w. 2X90#dumbbells: 3X10.

Skill: practice snatch form.

WOD: 3 pull ups on the minute for 20 minutes.

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9/23 WOD

Overhead Squats
3-3-3-3-3-3-3
75-95-105-125f-115-125-125f
125# is a 3-rep PR!

Followed by 20 Turkish Get Ups
1 pood kettlebell, then did 1 @ 1.5 pood (right hand). That's gotta be a PR too.
Fun morning, big class. Watching 15 people on the floor doing TGU's is a sight to see!

Claw

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Nice OHS [B]Jim. [/B] I want to test mine now!

I threw my coworker today, picked him up around ankles/shins from a full squat and threw him a couple feet in the air (yeah, he 6'2 only 189#). Then he tried to pick me up and he couldn't budge me!!! Still laughing, boy I got him good! never seen him that red. years of making fun of my strength and my crossfit and now WL!! :rofl::rofl::rofl:

yeah crossfit doesnt make you strong. what a bunch of bullspit.
I trained my last light taper workout at Redshed Crossfit tonite!! Bunch of monsters they all are OMG. The lighter easy workouts are harder for C&J - too light and it hurts.
I was proud of myself, saw at least 3 people psnatch, and saw one, i guess it was supposed to be a snatch pull; not bad but with a couple form tips they could add 20# to the bar immediately – and I didn't say a word! :highfive: Me, the fence dweller....

They were talking about the CF games on EPSN at WL last nite; I told them, they ARE strong - just their form is not so great and they dont nec. need it to be if competition doesn't specify; I think the thought of one or two form tweaks adding 10-20kg to the bar is whats maddening for WLers; however, not everyone is interested in taking that path - doesn't mean CF has no value. I still think CF is the best for GPP, you add some strength youre set!

[B]
9_23_11[/B]
Warmup
[B]Power Snatch[/B]
25kg/3 (2)
30kg/2 (3)
[B]Power C&J[/B]
25kg/2+1
30kg/2+1
35kg (79#)/2+1
40kg (89#)/2+1 (2)
[B]Backsquat[/B]
40kg/3 (4)
Damn. I think I learned to squat.

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and, this reminded me of Cliff:
nothing in the house really, so Im eating a can of Beefaroni mixed with a can of tuna and a can of sardines.
It really is not that bad!!

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deb....mmmm beefaroni/tuna/sardines never tried that one but sounds not to bad. actually right up there with some late nite kitchen raids i have done.

tonite 5000 m row.

21 :17 knocked of about 3:30 from the last one i did and felt not to bad at the end. coach came by and said i should have gone out a bit harder at the start. i agreed but i had already blown away my pace boat and was not sure just what would happen down the home streach.

perry i know they are not culinary conquests but they are way more fun than power bars when we are out on an adventure. i get tired of eating power bars after a while and need something that will give me some energy that is easy to transport. i save the culinary conquests for when i get home.

speaking of which how's this for a culinary conquest. tonite am working on building bobby flay's mac and cheese for 20 and 3 pork butt's are going on the smoker before bed time for a dinner party we are having tomorrow nite. i think the mac and cheese will weigh in at about 2000 calories per serving.:yikes:

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[B]Cliff[/B] your posts always make me hungry!! The things I could do w/the smoked meat. Last week bfast was 2 c. spinach, wilted, w/1.5 c. chili, topped w/4 fried eggs and hot sauce. Imagine how good that would be w/smoked meat, or smoked meat chili. OMG!!! drooling.
should make a cookbook.

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"Santiago"

Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

1 HR 27 min. Really slowed down at round 5 and concentrated on technique so as not to kill myself.

Cliff: To go with that Mac n cheese with pork butt, I recommend a nice Malbac with a Listerine spritzer.

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Deb: Congrats on the PR of the human being squat and toss. My only question is how did that can of Beefaroni get in your house?

Jim: Those tire flips +jump in and out can wear you down. I usually hate those WOD's the most while doing them and feel the best afterwards. Guess that is what keeps me coming back.

Pat: Very impressive deadlifts!

Perry and Cliff: Big fan of pork butts done right, as I am sure yours will be. Not a big fan of Listerine spritzers but I am reminded of a time in college that I watched a gal a few rows in front of me down a whole bottle of the stuff during a particularly engrossing lecture. Maybe it's an acquired taste.

Sept 23

Day 19 burpee challenge.

Leg day in the gym. Squats at #185 for 12. Lots of other machines under the careful eye of my trainer. Ab's too. Soaked clothes at the end.

Sept 24

Day 20 burpee challenge

AMREPS 3:00:
50 Single Unders
30 Wallball 16
20 Hand Release Push Ups
30 Box Jumps 20″
20 KB SDHP 55
30 Slam Ball 40
20 Shoulder to OH 95
300m Sandbag Run

AMREPS 6:00:
50 Single Unders
30 Wallball 16
20 Hand Release Push Ups
30 Box Jumps 20″
20 KB SDHP 55
30 Slam Ball 40
20 Shoulder to OH 95
300m Sandbag Run

For Time:
50 Single Unders
30 Wallball 16
20 Hand Release Push Ups
30 Box Jumps 20″
20 KB SDHP 55
30 Slam Ball 40
20 Shoulder to OH 95
300m Sandbag Run

I will have to check my time. I think it was about 25 minutes but will get back to you. Really hard but fun. Good group....about a dozen of us doing it together which helps.

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Deb, great stories as usual. I certainly agreed that adding a strength component to Xfit keeps it interesting. Some of the peeps on this thread have moved on to some type of hybrid program: Xfit football, endurance, etc.

Cliff, my grandmother's recipe calls for: cooked elbow Mac, evaporated milk, velveta, and cheddar cheese. It's been a few years since I've made this. Last time, I was visiting my wife's sister and her family in Fl. They insisted that I prepare a few batches and freeze them. Come to think of it, I may start prescribing this for my depressed clients. This and white foods. I suggest that they stay in treatment to also get off medications and lose the weight that the Meds will put on them anyway.

Yesterday @ Tribal.

OHP: 3X 145, 165, 185.

WOD: AMRAP 12 minutes.

200 m run
5x 225 dl
5 bur pees.
3R+5 dl+4burpees.