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Great Work Everyone!! Been busy at work & home (but not too busy to CrossFit!!:D)

Bill H - Great job on stringing a couple of Strict Pull Ups together!! Doing something new for you is what one of the things CrossFit is about!!

David - You doing Challange? I did it last year starting in Nov until they slapped me in the Hospital for a DVT. I ended up being "The Biggest Loser" in a Maintain your weight contest over the Holidays! The Burpees (Yay! Burpees!) were a major factor in my win!

[B]5 Sept[/B]
Gymnastics WOD:
900 single unders [I]Broke my rope @~700[/I]
200 squats
100 Push Ups

30:00 [I]Squats & Push Ups took longer than They should have![/I]

[B]6 Sept

WU:[/B]
Hollow Rocks to supermans and back
Bootstrappers
weighted walking lunges/planks

[B]WOD:[/B]
30-20-10
1 Pood KB swings
Abmat Sit Ups
170# Deadlifts

12:29 [I]not the last, but slow! Got to work on my KB swings, using my hips![/I]

[B]7 Sep
WU:[/B]
400m run
2 rounds
10 pushups
5 lunges
5 bear walks

[B]WOD:[/B]

Tabata "This"

Air Squats
Push ups
95# SDHP
Abmat Sit Ups

16, 5, 3, 10 [I]Boofed up the 1st round of SDHP so the best score was 3![/I]

[B]8 Sep
WU:[/B]
300m run
50ft
high knees
butt Kickers
Front/back/front leg swing walks
10 Pushups

3 rounds-
25 air squats
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]

3 min Hollow Rock
3 Min Bear Walk for distance ~200ft
5 min rest
5 min AMRAP
3 115# Cleans
5 Burpees (Yay! Burpees!)

4 rounds + 3 Cleans [I]I woke up with a sore back which is why I went with a lighter weight for the cleans & tried to focus on form![/I]

[B]9 Sep
WU:[/B]
300m run
5 rounds
10 renegade rows
5 Burpees (Yay! Burpees!)
10 Abmat Sit Ups
20 Air Squats

[B]WOD:[/B]
Randy
75 75# Power Squats

11:48 [I]Clipped 3:12 off my previous time back in May!! :pepper: :kicking0: Had to do 20 Burpees (Yay! Burpees!) for "dropping the bar", but it was a SWEET way to end the week![/I]

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Bill, thanks for reminding me! Day five of Burpee challenge! Nice week Bill Can't imagine doing that gymnastics WOD, even with a couple of large helium balloons tied to my back.

Tonight was a leg day at the gym with my trainer. Front squats on the smith machine (25lbs each side), heavy leg press (6 plates each side:PR I think), leg extensions, lunges, sissy squats and calves.

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Burpee Challenge - they're not so horrible if you do 30 every day. I kinda miss them! And it also got me 100 burpees in just under 7 minutes. I miss being in shape.

[B]9_10_11 Saturday[/B] at FDU
got a email from Nick he be there at 9:30. welcome if Im free - OMG the whole baseball team was training. I got my usual platform. Everybody else waited. Except Kyle, Pete's 12yo wrestler, he worked in w/me - been training a few months already stronger than me.
[B]
Power Clean from Hang Above Knee
[/B]25kg/4
30kg/4
35kg/4
40kg/4
44kg/3 (2)

[B]Clean & Jerk[/B]
35kg/2+2
40kg/2+2
45kg/1+2 (4)
annoying. One clean at 45 is easy, the next a struggle to get up, gotta be my catch and landing somehow. So much easier when my chest is up. Last jerk was the best, i should practice more. Im going to try 1-2 [B]THREE[/B] count so my dip (1-2) is slow and then explode.

[B]Clean Pull from Hang Above Knee[/B]
50kg/3 (4)

[B]Backsquat [/B]]Nick said Im a weakling, yet I LOOK like I can backsquat a lot. I dont know these were all pretty easy. They dont bother my legs, its keeping my back up. And Im not the one keeps programming 50 50 50. Best thing about the baseball team, my squats looked good compared to most of theirs (too much weight not enough depth knees pointing in). Haha!!
40kg/4
45kg/3
50kg/4 (4)

[B]Snatch Push Press from Shoulders[/B]
35kg/3 (4)
like doing PVC....

Got that meet in 2 weeks in Garden City LI. Everybody going, Nervous as anything. I wish I was more consistent and stronger. I hope I dont bomb. I hope i can make my coach proud.

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Burpee challenge day 6.

I forget her name but a named WOD. Did 30 power snatches. 75lbs. Took me just a few minutes. Was a team WOD. Quick but did earn my first ripped callous :kicking0:

Good luck on your meet Deb. You sound more than ready!

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23.5 mile bike. Big hills and added some sprints on the flat (relatively) areas. 1 HR. 27 mins.

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[QUOTE=Deb Borbone;984051]... I miss being in shape...[/QUOTE]
WHISKEY TANGO???!!!! Ya coulda fooled me!!! :rofl:

[QUOTE=Deb Borbone;984051]...Got that meet in 2 weeks in Garden City LI. Everybody going, Nervous as anything. I wish I was more consistent and stronger. I hope I dont bomb. I hope i can make my coach proud.[/QUOTE]
You' gonna KICK@$$!!! ;)

[QUOTE=David Cahn;984084]... Quick but did earn my first ripped callous ...[/QUOTE]
Wear 'em with Pride!!

[B]WOD:[/B]
3RFT:
50m swim
25 Push Ups

7:24 [I]Under the watchful eye of my lovely & gracious wife who doesn't understand why I do these "Superman Workouts". She tells me I'm showing off, but I retort that I want to be able to raise my arms above my head & be able to get myself off the pot when I'm 64!

BTW, the only thing sweeter than setting a PR is to do it 2 days in a row!! Clipped 1:31 off my time for this two weeks ago!!! :pepper:[/I]

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core routine

30 power cleans @ 135 lbs

5 sets of 5 back squats @ 225 lbs

5 sets 5 of bench presses at 205 lbs.

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Friday's WOD "Helton"

3 rounds
800 M run
30 db squat cleans (25 lbs ea)
30 Burpees

44:57

Bill Hoogsteden wrote "BTW, the only thing sweeter than setting a PR is to do it 2 days in a row!! Clipped 1:31 off my time for this two weeks ago!!!"

Nice work Bill. Ooorah!
__________________

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Thanks everyone, for the encouragement.

[B]9_11_11 Sunday[/B]

2 Mile brisk walk (water OMG the water - mosquitos gnats and biting flies Im a mess!!)
[B]
Bench[/B]
45#/10
65#/3
75#/3
85#/3
95#/3
105#/3
110#/3
115#/2
120#
20 min later - 125# (f) I waited for a spot, shoulda gone for it alone.

[B]Pullups/Chinups[/B]
[B]
Abs[/B]

I asked my coach Nick about two lifters I watched Sat - I noticed they bend their arms at the start of the 2nd pull - to bring it in to them closer. And I got the speech "do you HEAR when I coach you?" Yes he HAS told me repeatedly it slows down bar velocity and its wrong. Just checking since it seems they do it right by their crotches. Im still envious that their barbell is closer to their crotch than my bar is to me. Oh yeah and the baseball team made me feel real good about my squat, for a change. :cool:

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Deb, good idea to wait for a spot on bench for any new weight.

Bill H., set your goals for a little higher for 64. At the rate you are going and the development of Crossfit games, I suppose that there were eventually be true age group competition like other sports: 60-64, 65-69, etc.

Wendler: 5-3-1. Back Squat: 5X 240, 285, 315. Stopped at 285. Knees problem that required attention. Coach gave me a route.

Skill work: Jog 200m., Pull up progression (closed grip) dead hang 10,8,6,6,6.
Front squat (limited by knee issue)

WOD: 5RFT: 200m run, 50 DU, 10 thrusters 115#.
Scales: Row, Singles, Push press 95#. 17:17.

Good work out, still rebuilding my aerobic base.