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Frans evil twin Gertrude.

21, 15, 9 back squat pull up
130# not timed yet trying to work the weight up. But break first set at 11 reps,
Next week I'll hit this again with the goal of doing 135 breaking the sets in half.

Going back to the drawing board with front squat thrusters.
My forarms are very tight in the rack for front squats
I do a little tip forward towards the bottom of the front squat (flexibility)
Will work these as skills.

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Thanks for the welcome messages,

These are some strong workouts posted here.

I warm up with bear complex and thought I was doing good hitting
the 45# bar for 7 reps. I haven't had the guts to try going up much with the weight.

Deb keep up with good work with the Oly lift. I can manage some clean and jerk with dumbells, maybe when I get to a real gym someday.

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Cliff - [QUOTE]...it is great to be back out on jobsites and away from the office. and proving to the young kids that the old guy can still kick there butts!!

today the old guys rocked the box...[/QUOTE] I [B]LIVE[/B] to hear stuff like that!!! Way to go!

David - Congrats on the HSPUs!!

Pat - Were you doing bench presses or just presses? Either way Awesome numbers! Great Job on that WOD

Got to the Box 15 mins early when there was no instructor & some of the ladies were practicing Snatches. They asked me for my advice & help. Talk about the blind leading the blind! :shrug: (I'm not CF certified nor do I play it on TV![I] Where's Deb when I need her!! ;)[/I])

[B]WU:[/B]
30 air squats
20 PVC pass throughs
200m run
2 rounds
10 AbMat situps
3 Burpees (Yay! Burpees!)

10 16# KB single arm swings & switch to the other hand
5 KB Snatches (each hand)
5 KB Thrusters (each hand)

Then a 2nd set while NOT letting go of the Kettlebell.

[B]WOD:[/B]

21-15-9
75# Snatches
Push Ups

8:09

[I]Started with 95#, but my back, which has been [B]VERY TIGHT[/B] was acting up! The instructor told me to drop the weight. Afterwards he told me doing WODs like this & Fran are meant to be done with each round unbroken [B]AND THEN [/B]increasing the weight.

Tom - something to consider.

The lighter weight helped to focus on form, which eliminated any back pain & tightness during the WOD.[/I]

[B]AfterWOD:[/B]
2 rounds
30 Double Unders [I]Did 'em, but not strung together! ;)[/I]
5 KB Swings, 2 Pood [I]Chose the Wrench!! They went better than I thought they would.[/I]
~12+ min.
[I]My back felt a LOT better after doing the workouts![/I]

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Yesterday: Day off.

Today:

100 crunches; 25 pushups on 4 medicine balls ("mbpus")
50 bike crunches; 25 mbpus
50 plyo crunches; 25 mbpus
50 alternating side medicine ball slams; 25 mbpus

Run mile; 25 kettle bell swings (2 poods)
Run mile; 25 kettle bell swings (2 poods)
Run mile; 25 kettle bell swings (2 poods)

Stretch.
Have to avoid stuff that's aggravating my elbow tendinitis. Getting creative.

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Day 31 Burpee challenge (don't let me forget...I have 11 more to do tonight)

10 Rounds for time:

3 Deadlifts @ 60% of 1rm (165#)
10 Box Jump (20")
200m Run

I did it in 16:51. I thought very respectable. I am pushing it a little more on the deadlifts. Getting a bit more comfortable...taking my time at the bottom getting into position with my butt back and back arched. Protecting my lower back, or so I think.

Some nice WOD's posted here! I get tired just reading Deb's posts.

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great day today. looked at the final numbers from yesterday and it was crazy. kevin and i remained the fastest 2 in the gym at rx and from what ever reason blew some of the firebreathers away with yesterdays wod.

one chap who is all over the leader boards clocked in yesterday at 9:25. sure made me feel good.

tonite 3 x10 bench w/dbell

30-35-45 shoulder was twichy by the end

then

50-40-30-20-10

a weird red band in each hand hung from the high pull up bar tricep push down...boy did they burn after the first 15 and the feeling just got worse

plus green band good mornings

10:26

looking forward to a day off tomorrow.

keep up the GREAT work everybody.

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[QUOTE]Tom - something to consider.

The lighter weight helped to focus on form, which eliminated any back pain & tightness during the WOD.[/QUOTE]

I was mixing thoughts on my last post.
Back squats are something I have been working off and on. My 21,15,9 BS pull up is a weekly now. Once I hit 135# I am going to work the time and trying to go unbroken. My form is solid on back squats.

My issue with Fran and front squat is shoulder wrist tightness which I am working and some sort of tightness where I go down very linear and good form then hit a sticky point near parallel where I go froward which puts the bar off balance. I know the two faults I need to find a wider stance, more flexibility or a shoe other than chuck taylors. Crossfit is a balancing act between skill building (many holes) and actually getting work done.

Today: Rest Day
Tomorrow: Deadlift and maybe sprints (AKA chasing 7 year old riding a bike)


51

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[quote=David Cahn;992786]Day 31 Burpee challenge (don't let me forget...I have 11 more to do tonight)...[/quote] YAY! BURPEES!!

[quote=David Cahn;992786]...did it in 16:51. I thought very respectable. I am pushing it a little more on the deadlifts. Getting a bit more comfortable...taking my time at the bottom getting into position with my butt back and back arched. Protecting my lower back, or so I think...[/quote] Nothing wrong with that!! Actually on my last two DL PRs, my back didn't feel like it was bad at all! I think if your form is good, injuries tend to be a non-issue.

[quote=David Cahn;992786]...Some nice WOD's posted here! I get tired just reading Deb's posts.[/quote] ME TOO!! :D

[quote=Tom Gallagher;992833]...Tomorrow: Deadlift and maybe sprints (AKA chasing 7 year old riding a bike)...[/quote] The [U][I][B]MOST[/B][/I][/U] important WOD!!

[B]WU:
[/B]400m run
B-Ball court width
High Knees
Butt Kickers
Frankenstein walks
Front, Back, Front Kick walks
Hip Opener walks
3 Air Squat holds
10 push ups with arm raises (5 on each side)
Spidermans
5 inch worms (1 Push Up)

[B]WOD:
[/B]The not-so-FILTHY FIFTY![LIST][*]50 Jumping Pull-Ups[*]50 Box Jumps[*]50 Wall-Balls (20#)[*]50 Push-ups[*]50 Squats[*]50 Sit-ups[*]50 Back Extensions[*]50 Push Press (45#)[*]150 Double Unders[*]50 Burpees (YAY! BURPEES!!)[/LIST]37:27

[I]20 seconds faster than the Filthy Fifty back last spring. Not sure how this one relates to the Filthy Fifty, but I'll take it! Was the last off the Pull Ups (sore back was the issue) but ended up finishing[/I] [I]ahead of four in the class![/I] [I]Wall balls after Box jumps are AWFUL!! I had to get out an extra GHD to avoid the congestion costing me 30 sec to a min. BUT my back felt better as the WOD went on![/I]

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Alternating shoulder and back workout:

Press: 95 x 5; machine rows: 360 x 5
Press: 115 x 5; machine rows: 360 x 5
Press: 125 x 5; machine rows: 360 x 5

3 sets: Barbell shrugs: 225 x 5; kneeling dumbbell rows: 90 x 10

3 sets: scapulae raises with 20 lb dumbbells x 15; close grip pull downs: 240 x6

3 sets: cable lateral raises: 40 x 10; reverse cable flyes: 40 x 10

Core routine

A very random and un cross fit workout, but have to do what I can to let elbow heal.

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[B]10_6_11 Thursday[/B]
Coachless.

Warmup

[B]Power Snatch + OHS[/B]
25kg/3+3
30kg/2+2
35kg/2+2 (2)

[B]Snatch[/B]
37kg/2
40kg/2 (2)
43kg (miss, make w/a eff u attitude.)
45kg/1 (2) (miss, made it and dropped getting up, miss)
Back to thinking and slow, gotta get over that somehow. Rito said Im stopping after the first pull.
[B]
Snatch Pull + Snatch[/B]
40kg/2+1 (3) quads burning, that never happens.

[B]Back Squat[/B]
35kg/3
45kg/3
55kg/2 (4) (danica was front squatting 137 or so)
[B]
Snatch Pull Off Boxes[/B]
45kg/4
50kg/2 (3) (rito was hang cleaning 155 during these)

I need more confidence and speed, need to find and keep the ****ed off eff u.:cool: I got 50, I KNOW I do. Dont know what I'll do this weekend, need to find a place to train where I can drop, got jerks past my max, for doubles. :yikes: