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10/20 WOD

1 Round for Time:
1,000 M Row
Then
30-20-10
Box Jumps (24″/20″)
Burpees
Then
100 Double Unders

16:46. James and Mike Mac pulled ahead on the row and got even farther ahead on the burpees. I was able to "claw" my way back on double unders, however, and finished second, only 9 seconds off the pace. Fun WOD, good to blow out the lungs. Krista did an amazing job of struggling through 100 double unders (and throwing in about 500 single unders to keep her rhythm) and succeeding. Awesome mental toughness!

Claw

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Took my first yoga class. Liked it!

4 rounds: 20 pushups on 4 medicine balls; 50 bicycle crunches.

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Great job guys!! Yay! Burpees! Claw!! :D

[B]WU:[/B]

300m run
B-Ball court width-
High Knees
Butt kickers
Frankenstein Walks
Front-Back-Front Walks
Spiderman Crawl

10 Push Ups raising one arm up after each one.
Inch Worms (2 Push Ups)
4 Squat Holds

[B]WOD:[/B]
20 min AMRAP
2 Muscle Ups [I](From Knees)[/I]
4 HSPUs [I](Belly Facing Wall)[/I]
8 Kettle Bell Swings (2 Pood) [I](Chose the Wrench, Claw!! ;) )[/I]

10 rounds + 2 Muscle Ups

[I]First time in FOREVER doing MUs!! Tougher on the new Pull Up rig, since it's not that high! Tried to do them with [URL="http://journal.crossfit.com/2011/10/tuckercoachmu.tpl"]Tucker's suggestions[/URL] in the CF Journal. [/I]

18 GHD Raises [I](Ouch!)[/I]

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[B]10_20_11 Thursday[/B]

no real warmup, coach showed up but was busy in the beginning with a prospective, student I guess.


[B]GPP[/B]
Row 500!!! *it was fun, not even balls to the wall and WELL under 2 min. 25/26 spm, last 80m sucked - Yay!!!

5 rounds
side lunge w/ball
wood choppers w/ball
russian twist w/ball

saw a guy rowing, incorrectly, he was doing a long piece. Not bad for somebody using their upper body almost exclusively. They made fun of me for going to the "other side" to see what he rowed. "we're not interested in that side, only in here." tough crowd tonite!!

[B]
Power Clean + Power Jerk + OHS[/B]
25kg/2+1+1
30kg/2+1+1
35kg/2+1+1
42kg/2+1+1 (3)

[B]Clean Pull Off Boxes[/B]
50kg/4
55kg/2 (3)

[B]Snatch Jump from Hang Above Knee[/B]
30kg/4 (3)

Easy night.
[B]YOU GUYS NEED TO TRY CLEAN GRIP OHS!!![/B]

Had a sneaking suspicion this was clean grip OHS. This played havoc w/my left bicep tendon, which has been bothering me of late. In fact probably going back thru shoulder prehab, this is the distal clavicle resection shoulder.

The whole time coach was telling me, don't squat fully down. I have trouble going halfway, was going all the way but couldn't get up b/c shoulder flexibilty/pain, bar going forward. Quarter/half squatting has me on my toes. So I deviated from the programming, did more at 35kg, he told me ok widen your grip some. Helped a little, I did go up to 42 but everything singles. Cleans were nothing, OHS very humbling!!! and painful

And took more spit b/c I said Tatiana Rocketa$$ from Russia, was beefy. Ok, I said fat. A rocketa$$ to be sure, perfect form, heaviest womens snatch on the planet, great. But she's hefty. Gotta weigh over 200. Nick said, you should talk can't even OHS 35kg, you cant appreciate her maybe need to go back to shed. :rofl: I told him, I could snatch that easy - you need to get me traveling at the speed of light, then no big!

(It tickles me, they still won't understand that Crossfit is fun. Justin told me the other night, its stupid. Reasoning, I dont know; maybe its stupid to do crossfit when you want to be a competitive weightlifter, stupid to learn art when you want to be a mathematician. People do Crossfit b/c its challenging, my experience was it does EXACTLY what it says it does, and its FUN. I do [B]LOVE [/B]weightlifting, though - can't bring myself to hate CF!).

They're going to the ECG meet this weekend. I'm not, just as well b/c I think novices lift on a separate day, all WL meets seem to be scheduled when I have my period, I really haven't progressed since the one I did, and I have quite enough stuff I learned from that meet, that I wish to work on. And I guess Danica's going to Pan Ams, she wasn't there to confirm/wish good luck.

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Some real strong work going on (from others), as reported by this log.

My weekly or is it weakly Deadlift.
I quite on success feeling good.
misc warm up
5x225# 5x245# 5x255#

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3 rounds: Deadlifts: 245lbs x 3 reps; Power clean & Jerks: 135lbs x 10 reps

Using the bumper plates and being able to throw them down, is way easier on my tennis elbow than regular weights.

Classic triceps and biceps workout.

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[QUOTE=Deb Borbone;997350]...[B]YOU GUYS NEED TO TRY CLEAN GRIP OHS!!![/B]

Had a sneaking suspicion this was clean grip OHS. This played havoc w/my left bicep tendon, which has been bothering me of late. In fact probably going back thru shoulder prehab, this is the distal clavicle resection shoulder...Cleans were nothing, OHS very humbling!!! and painful...[/QUOTE]

Gonna have to research this more. Agreed on the OHS! They'll either insult or abuse everything wrong about your squat.

[QUOTE=Deb Borbone;997350]...(It tickles me, they still won't understand that Crossfit is fun. Justin told me the other night, its stupid. Reasoning, I dont know; maybe its stupid to do crossfit when you want to be a competitive weightlifter, stupid to learn art when you want to be a mathematician. People do Crossfit b/c its challenging, my experience was it does EXACTLY what it says it does, and its FUN. I do [B]LOVE [/B]weightlifting, though - can't bring myself to hate CF!)...[/QUOTE]

Don't understand that logic either! I had a blast with CrossFit! I just can't put down something unless I think it's stupid or dangerous. One buddy has discovered running after he retired & is having a blast with it. More power to him!

[QUOTE=Perry Dean Freedman;997702]3 rounds: Deadlifts: 245lbs x 3 reps; Power clean & Jerks: 135lbs x 10 reps

Using the bumper plates and being able to throw them down, is way easier on my tennis elbow than regular weights...[/QUOTE]

That's why I love bumper plates myself!! Unfortunately, the gym where we CrossFit went to a "No Dropping" policy due to safety concerns. They've gotten more reasonable, but it is a culture shift.

[B]No Instructor!
WU:[/B]
400m run
3 rounds:
5 24" Box Jumps
10 PVC OHS
15 lunges

Some mobility work! [I]Could REALLY feel the difference![/I]
[B]WOD:[/B]
5-5-5-5-5 Back Squats
175-205-225-235-185

[I]It went pretty well. My knees didn't hurt. (ALWAYS a good thing!) Last 2 225 were tough & the 235's were sloppy. Figured to cut my losses & go light to make sure my form was good![/I]

5 sets of 2 rep 95# OHS [I]I NEED these! Going to work up to 10 sets![/I]

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Morning: Short sprint and agility drills.
Afternoon: Presses: 2-2-2-2-2-2-2-2-2-2
95,105,115,120,125,130, (135-1 rep Failed), (135-1 rep, Failed), 130, (132 1/2-1 rep Failed), 130, (130-1 rep Failed), 1271/2, 1271/2.

Don't know if yesterday's clean & Jerks tired me out for today's WOD, but there it is.

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5 mile run. 40 min. 30 sec.

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Did a new Hero workout today our coach did while she visited her hometown in Florida. The only I could say was O...M...G!

Carse

21-18-15-12-9-6-3 reps for time of:

95 pound Squat clean
Double-under (I subbed the Double-under with 63 singles)
185 pound Deadlift
24" Box jump

Begin each round with a 50 meter Bear crawl.

Time: 50:41

Can't believe I actually got through it. The Bear crawls were knocking the best of us down!