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great work everybody on 12.4

i got to do a modified 12.4 tonite

150 goblet squats 50 lb dbell
36 double unders

186 total in 12 minutes

was very glad when it was over

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this morning "lynne" sure was sore in the shoulder/upper back area from yesterday.

5 rds

bench press
pull up

31-135 lb bench
23-green band pull up

off to long beach washington for 4 days of camping in the rain.

make sure you enjoy "national corn dog day" today:D

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153 on 12.4

Got through with wall balls with about 1 1/2 minutes to go but found it very difficult to lift my feet off the ground. :rofl: Managed 3 whole DU's.

Very sore is an understatement!:eek:

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12.4 = 193

Finished the wall balls @ 9:33 but eas so gassed thr DU's were real hard to come by. So I missed my chance but I was not ready for it. These wod's really show me my holes

Great workout. Glad I'm past it

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Nice work everyone that has posted 12.4 to date! Mark you are sure spot on as to these WOD's showing us the holes! I am in amazement seeing some able to do this WOD twice already!! Darn I walk like a 2 year old in Diapers and I was just thinking last week my legs were feeling pretty strong:confused:

I am still looking for the one that sabotaged my Jump rope and added weight to the wall ball?--

Cliff,
I haven't had much experience with Bench pressing and attempted Lynne for the first time: I was working with a "seasoned lifter" and I told him that I was still taking it pretty easy on my shoulder so i did the following
WU- 45 x 10, 65 x 10, 95 x 3
---------------
95x30/23 PU
95x20/23 PU
95x17/20 PU
95x17/ 21 PU
95x15/ 20 PU
it felt good to be able to put a load on my shoulder again) even after the WB's the shoulder feels fine! I am looking forward to building some upper body strength and increasing ROM at the same time! (any comments on the subject greatly appreciated from the seasoned veterans!

Pat Q. Those are huge numbers on that strength cycle!

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Helen - Here's the full link to the [URL="http://www.wyomingathletics.com/auto_pdf/p_hotos/s_chools/wyo/genrel/auto_pdf/JUMPROPEPROGRAM_2"]University of Wyoming Jump Rope program[/URL]. Hope it helps.

Jack - I had a little less than 2 min left. It was slower than my last Karen, but it didn't help! Everyone has seemed to have repeated my experience. Nothing left to do DUs with.

Tim - You make me laugh!! :D

[B]WU:[/B]
Painted the side of my daughter's garage.
Installed a new back door and trim.
Had 2 habanero peppers in steak fahitas

[B]WOD:[/B]
55 Birthday Burpees (YAY! BURPEES!)

[B]Cashout:[/B]
Drink a bottle of Guiness!!

Great Job on 12.4!! Hope everyone had a wonderful St. Patrick's Day!!

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Great job on 12.4, everyone. I didn't even try it; my shoulder can't handle the shock of catching the wall ball yet.

3/16/2012 Hike (Rest Day.....)

I got my butt seriously kicked yesterday. Did the Horsethief Falls/ Pancake Rocks trails hike with some friends. 7 miles with 1800' of climbing on a snow and ice-covered trail that topped out over 11,000 feet. After the last few days of workouts, there was NO gas in my tank. It was still a great day. It definitely make the point that I need to take those rest days. And I got some great photos of the vistas and the frozen falls. :-)

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[QUOTE=William Hoogsteden;1044534]
[B]WU:[/B]
Painted the side of my daughter's garage.
Installed a new back door and trim.
Had 2 habanero peppers in steak fahitas

[B]WOD:[/B]
55 Birthday Burpees (YAY! BURPEES!)

[B]Cashout:[/B]
Drink a bottle of Guiness!!

Great Job on 12.4!! Hope everyone had a wonderful St. Patrick's Day!![/QUOTE]

Bill - Happy birthday!!! Love your workout protocol. Spicy fajitas warmup and cash out with Guinness.

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Btw I'm expecting DOMS to kick in by Monday since that is about 48 hours after 12.4 and I'm sure trouble going down stairs..etc I've spent a lot of effort today on recovery (ice bath and long walk..etc) but I always seem to get hit. It takes me a long time to recovery from these types of wod's

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Bill or Bills daughter or whoever, happy birthday!

nice job on 12.4 you guys. as for soreness, the bodyweight stuff (cindy, et al) was always worse for me than even wallballs!

Redshed Crossfit does a TON of doubleunders & wallball. The ladies all throw 16# - 20# to 10' ON THE CEILING target, and I remember 'cashouts' of 300 dus!! They're always programming advanced 'shedkicker' workouts w/muscleups, most of their guys have them, so 12.4 was a great one for them. I'dve been surprised if a shedhead didn't make a dent in the DU's; I think only a few didn't get 240..many of the guys managed muscleups, my coach got 256!!! Good coaching at that place, strong mofos. :) Crossfit, gotta love it.

And, [B]JB,[I] I saw your double unders!![/I][/B] Way to conquer those, nice work!! :D