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Hope everyone had a great Christmas!!

I did mostly Christmas stuff & took the 4 days off as rest!! You folks put me to shame!!

[B]WU:[/B]
1000m Row, 5 min Jump Rope (DU Practice!!)

[B]WOD:[/B]

Push Press 5-5-5-3-3-3 for Max Load.

THEN

Max Pull-Ups X 3 Rounds

95#-125#-145#-155#-175#(1)-165#(PR! :pepper: )-170#(1)

10, 6, 7 Pull up reps

[I]First 3 set were 5 reps, last were 3 rep attempts. Felt good about it though I had to tape up my right wrist! 175# was a 1 rep PR, so even though I couldn't get 3, I felt good about it![/I]

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[QUOTE

[B]Front Squat[/B] - both ATA... BOUNCE!

Deb: need a clue this time. What does ATA....Bounce mean?

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[QUOTE=Perry Dean Freedman;1017932][QUOTE

[B]Front Squat[/B] - both ATA... BOUNCE!

Deb: need a clue this time. What does ATA....Bounce mean?[/QUOTE]

My guess is ___ to ankles
work gym 5000 meter row 22:16
22 minutes on the rower hurts my ___

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It hurts your A$$, Tom?? Its funny the rower at my gym has a seat with a back. Never seen that.

ding ding ding ding! we have a winner!! yes its a$$ to ankles. Im supposed to take adv. of the rebound at the bottom (catch a bounce).
I don't post my whole wods in here anymore, b/c I figure it doesn't relate or make sense!

Im trying to look back thru my log and figure out what kind of progress I made this year (eh, your 50s are not so awful - I was talking to a 20-something last night with less mobility in OHS than me!! :kicking0:)

It would be interesting to read everybody's accomplishments/measurable results for 2011, if you have time to post them.

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Strength:bench:multiple sets of 10x135 with a few different sets of bands. Worked with a few different tubes to increase the arch in my back on the bench.

WOD

1 rft.
10 hspu
25 dead lifts 250#
35box jumps
50pull ups
100 wall ball
200 double unders
400 m run

I dropped out after 20 wall ball. I hit the proverbial wall.:evilsmile

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Great idea Deb and fun looking back over the past 2 years. Glad it was slow today at work.

Made me realize a couple of things. Even though I have written down every day at the box my record keep sucks. That out of the 2 years I have been xfiting I have been dealing with injuries/rehab 75% of the time. My entire last year in the log book has been made up of mostly modified workout due to my shoulder.

I am now even more greatfull for the support of my coach’s and their never ending support of me. When I was in picking up my log books this morning I was talking to Jesse and brought up the point that after my surgery my g.p. and surgeon both said that I should give up crossfit. I am so glad that I chose to not listen to them!! See being stubborn has its good points.

Bench starting 160 p.r. 250 last bench press 185 which has been going up every time post surgery. My goal for 2012 is to set a new pr in bench

Back squat starting 225 pr 380 goal for 2012 to break 400

Front squat starting 205 pr 305 using the hi pins on the custom rack goal for 2012 same weight w/out using rack

Dead lift starting 225 pr 420 goal to hit 430

5 km run starting 34:55 last one 29:25 goal to keep bringing that number down to as low as it will go

5,000 m row starting 23:56 last one 20:08 goal to break 20:00

Goals for 2012


To get back on my mountain bike and see if I can begin to enjoy it again.

To finish “tough mudder” without walking any part of it. (I think I have put together a solid team and we can all accomplish this, I may be the weak link)

To bring my 10 k. time to under 1:00:00

To get out and rock climb at least a couple of times a month.

do the Chief at least once a month for time. (gym record is around 28 minutes up so i hope to come close to it...about 2,000 feet bottom to top over about 1.5 k.m. long)

i feel all of the above are achievable so it will be fun to read this post in a year from now.

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1st wod:
Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Modified: used 55 lbs on snatch (learning phase) and 95 on OHS: 11 min. 8 sec.

First time felt good on the snatches and they didn't bother my elbows or shoulders. Could have done more weight but will stay low until much more competent.

Was advised that I was too far forward on my toes vs. Heels. Another thing to work on.

2nd WOD:
20 min. AMRAP:

24 '' box jump x 18
Toes to bar-15
Pull ups: 12

4 rounds but was continuously interrupted by people.

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Perry - [QUOTE]...but was continuously interrupted by people...[/QUOTE]I hate when that happens! (Usually at a Globo!)

Deb - [QUOTE]I was talking to a 20-something last night with less mobility in OHS than me!! :kicking0:[/QUOTE] [B][I]LOVE[/I][/B] to hear that!!
Gonna have to dig through my log to see what I've done!!

Cliff - You're a BEAST!! Awesome work!!!

[B]WU:[/B]
Burpees (Yay! Burpees!), Jumping Lunges 10-8-6-4-2 reps

[B]WOD:[/B]
Partner Workout – For time:

1000m Row (Both Athletes)
100 T2B
100 35# DB Hang Squat Clean Thrusters
100 36″ Box Jumps [I]Scaled to 24", couldn't even get 24" plus a 45# Bumper[/I]
800m Run (Both Athletes)

32:26

[I]Tough WOD!! There were 3 in my team & I barely got 45 reps for the 3 100 rep exercise sets. 35# DB Hang Squat Clean Thrusters were awful!! I was one of the few doing that exercise Rx'd & even though we were last, we were only behind the other teams by less than a minute! Feel good about that![/I]

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Cliff I agree with William your a Beast alright!

12/28
pushpress 3@95/125/155
max bench press in 1:00 3 rounds 18/15/15
5x7 Tate press @ 40# DB + 3 hang clean @ 135

WOD 17:00 AMRAP
6 power cleans @ 115
6 DH pullups
10 24" BJ
9 rounds 6 clean 4 pu

m/57/180

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thanks guys...not really a beast just trying not to grow up....:D

tonite

push ups...6-6-5-4-max reps 15 was quite happy to be doing pushups again

then

1 rep max bench press with 3" and 4 1/2" boards on chest

205 and 225 was quite happy with those lifts

then 5x10

"jm" bench press w/45 lb bar