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thanks to all for the welcomes !
impressed by the N central masters movie but even more by the south west regional movies....
great efforts and athletes !

ill post my wods here from next week onwards

[B]on the road to 2011 masters.............[/B]
my overall plan is to stengthen my weakness =
my lifts have to go up !!!!
have to improve on exercises that will possibly come out at the games like doubleunders , headstandpushups and/or muscleups

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[B]5-14-10[/B]

WU: BW squats/pushups/20" step-ups/dips/lunges/pullups/pass throughs/heel jumps

Day 10 Starr back Rehab
Push Jerks/Hang Power Cleans
90#/95#/100# x5
w/ 75 SU between each set

WOD
Execute the following every minute on the minute for 15 minutes or until failure:
4 x clapping push ups
8 x KB Swings 50#
12 x BW squats

What was I thinking? Yet another deceptive WOD. I completed 4 full rounds before the clock caught up with me. Continuing, I completed 10 full sets when the timer struck the 15 minute mark and I kept on to complete 15 full sets in 20:13.2

On another note. I've been using FitDay to track my 30 day paleo challenge, but I'm having difficulty calculating calories expended. And, I'm not sure exactly how much of a calorie balance I should have at the end of the day. Does 600 cal sound like too much/little? Also. the BMI calculation is pure BS. It claims I'm overweight by 20+ pounds.

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[QUOTE=John Scott Rezendes;784150][B]5-14-10[/B]

On another note. I've been using FitDay to track my 30 day paleo challenge, but I'm having difficulty calculating calories expended. And, I'm not sure exactly how much of a calorie balance I should have at the end of the day. Does 600 cal sound like too much/little? Also. the BMI calculation is pure BS. It claims I'm overweight by 20+ pounds.[/QUOTE]

Honestly, I don't know a lot about the whole calorie balance thingie in the Paleo Challenge.

I'm fairly solid Paleo and I would put my average calories per day between 2000 and 2800, working out 4-5 days a week, and I am slowly, slowly dropping pounds at 197. Maybe a pound a month right now. And I'm slowly adding muscle too. My total carbs g/d are typically around 150 (when I say fairly solid Paleo, that's where "fairly" comes in, I probably eat a bit more sugar and dairy than I should, but nothing crazy).

As far as BMI, the one easy test I've found is the Navy Circumference method (and one or two other similar ones). I would say they're accurate within 2%.

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[I][B]100514 - - FRIDAY (6 a.m. workout)....

Warm-up
[/B][/I]CF Sonora Warm up with 400m run

[I][B]Strength/Skill Work: Push Jerks/Split Jerks 3, 3, 3.
[/B][/I]Did:
3 X 140#
3 X 145#
2 X 150# [I](previous 1RM was 155, so happy with these lifts).[/I]

[I][B]WOD: 3 Rounds for Time of:
[/B][/I]400m Run
15 X Thrusters (95#/65#) ---> used 75#
[B]TIME: 11:29.
[/B][I]Glad I scaled this to 75# - - Posterior chain was FRIED!
[/I]

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Feeling somewhat intimidated by this weekend's Level 1 cert. Took it easy today. After usual warm up,

Thursday 100513

"Karen"

For time:
150 Wallball shots, 20 pound ball

Jason Khalipa 5:25. Post time to comments.

finished in 12:30. I used a 20# core ball (hard cover and handles:yikes:)
Took a spot on the wall of the gym's squash courts and banged away. I keep copying the results from the main board when I post the work outs here. So this guy Jason K must be really good. All I can say is:"Jason when you grow up, you will be able to do this as long as I can!":run::run::run:

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welcome Peter I also plan to improve my crossfit skills this year,

John Scott you dont look hungry in your new avatar, i should have you and your family over for a cookout

WU push pullups squats GHD situps GHD back extensions 300m row 1 mu

CrossFit Total
shoulder press 155#
deadlift 365#
back squat 285#
T 785#

WOD AMRAP 8:00
8 pushpress @ 85#
10 24" box jump
12 K2E from rings
5 rounds

m/55/178 CrossFitChesterton

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friday wod
#1
power cleans
5*90 lbs
3*110 lbs
1*150 lbs

3 times with 10 PU in between

#2
power snatch
10*70lbs
5 ctb PU

4 times

# 3
5 burpees
5 ctb PU

4 times

nice weekend !!!!!

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[B]05.14.2010-Friday-Day 5
[/B]
Warmup: Row 500 (quicker, 1:55), OHS, double unders, 50 ft walking lunge, little stretch.
[B]
WOD:[/B]
7 rounds for time of:
15 deadlifts - 135# (95#)
15 burpee bar hops
(17 minute cap)
[B]14:01 95#[/B]

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[QUOTE=Pat Quigley;784284]So this guy Jason K must be really good. [/QUOTE]

Yeah, this guy is pretty good, he was 2008 CrossFit Games Champion. Finished 5th last year in the Games, he probably would have been 1st except for the 7k hill run he blew up. But he killed all the other events. He was one of my trainers at my L1 Cert...another NorCal kid, he owns CF Santa Clara.

his profile from 2009 wfs....[url]http://games2009.crossfit.com/competitors/athlete-profile-jason-kahlipa-1-in-2008.html[/url]

Most of the names that they post on the main site with this incredible times are all the CF fire breathers across the nation.

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thats a great row Deb

WU 30 GHD situps 20 GHD backextensions 10 pullup 10 KB swings @ 35# 10 KB swings @ 53# jumprope, row

WOD 2 man team WOD 15:00
one man SDHP @ 75#
0ne man run 800m
every 1:00 drop for % pushup
after 800m run switch

Fun WOD with Clorissa as my partner we hit 129 reps

Post WOD Grizabell
15 snatch @ 115#
15 C&J @135#
i was so glad to be done I forgot to check my time

m/55/178 CrossFitChesterton

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Sporadic on posting.

Last night:
5 rounds

100 S.U. jump rope
25 squats to med ball

Din't time.

Today:

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

36:09

Pretty sure the run was more than a mile. Drove the route with the car but there are some twists in the bike trail that I couldn't follow. I will get one of those measuring wheels some day. (To the shcool across the foot bridge and around the bus loop 2x and back - est 1 mile)

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[B]John B.[/B] Actually, that's a pic of my dad in jump school circa 1957. I followed him in 1976, but don't have any cool photos. Some of you ([B]Charlie![/B]) might recognize the C-119 (Flying Boxcar) in the background. They went out of service before I could jump out of one, but Dad assures me it was a thrill.
So, when's dinner?

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Saturday, Charity WOD

Murph for Miller [URL="http://www.facebook.com/event.php?eid=109140915773417"]http://www.facebook.com/event.php?eid=109140915773417[/URL]

1 mile run
100 chin ups
200 push ups
300 squats
1 mile run

45:15 PR'd by about 5 minutes from last year.

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John have you heard from Charlie. Give him a few dancing chilis for all of us.

Completed Day 1 of Level one held in Scottsdale. Very busy day. Temp outside was in the low 90's. We did the practices outside. Workout at the end of the day was done in pairs: 21-15-9 of 95# thrusters and burpees. There was a limit of 10 minutes. My partner and I finished in 8:20. There were 4 trainers for California. Jason Khalipa was one.

While we went to lunch the trainers were doing their workout: AMRAP in 10 minutes: 155 (or 135)# cleans and 50 yards walk w. same barbell overhead. Just watching was inspiring.

Getting some great coaching on my flexibility issues in my shoulders. Very helpful coaching on squats, dl's, and presses.

I took some movies and stills after I was told that I could. Figured I'd share here. Later the director asked all of us to go home and erase everything:(

Looking forward to tomorrow.

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Did some fun, weird stuff today.

Climbed a tree to check out the stability of an old hand-built, wood treestand on my hunting lease.

Carried 75 pounds of feed about a half mile across a field, then my 4 year old back on my shoulders. Hauled the kids across an irrigation ditch while straddling it, along with the feed.

Just working outdoors, broke a good sweat, pulled a muscle in my neck, kinda sore and achy.

Dead Lift Day tomorrow, then a combined bench press/pullup day Monday.

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05.16.10:
Month 3, Week 2, Wendler 5/3/1, Dead Lift Day

WARMUP:
DL
5x135
5x165
3x200
Full Body Stretch

STRENGTH:
DL
3x230
3x260
5x295

WOD:
Tabata
Situps 11, 12, 12, 11, 10, 10, 8, 8
Lunges 8, 8, 9, 8, 8, 9, 8, 8

GO HAWKS!!!:kicking0:

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5/15 WOD

"Full Grace" Finals
30 Squat Clean and Jerks for Time (135#/95#)

6:23 @ 105#. PR by 1:22.

VERY pleased with the result. Truthfully, I just wanted to equal my past time; best case scenario, I imagined cutting maybe 30 seconds off it. Last time I was able to do 5 straight without dropping the bar, so I thought I would just to improve on that aspect. I ended up with 10 straight, and was really making good time for the first 15 reps or so. Slowed down toward the end, including losing a couple reps by dumping the bar forward from the squat, but all in all, a very satisfactory performance. Afterward I flopped and sucked gas more than after any other WOD I can recall, except maybe Fran finals.

Sarah and I counted for each other again, just like the first time. Sarah's improvement was nothing short of amazing! She cut 40% off her time! First, Sarah mastered the squat clean, so she cleaned into the squat position in one move, not two. Second, she strung multiple reps together a lot longer than first time, and all her rest intervals were way shorter. Very impressive improvement, glad I got to witness it!

Massive improvements all the way around, a really fun and positive morning!

The Claw

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Finished the second day of Level 1. Another fun filled, learning experience. Today's workout was done in pairs: For 10 minutes, one partner swings KB's and the other carries the wall ball the was used for wb cl. practice in a run around the perimeter. The trainers scaled this for me as a shorter perimeter to trot. While all this was going on, I was getting great instruction on the KB swing. Just as in one of the workouts yesterday, the instructors saw that my shoulder mobility was leaving me with improper thruster, they brought me a set of dumb bells.

Just missed a muscle up. Stiff shoulders again. Got some great feedback on how to correct this.

I didn't take this with the thought that I would do any training. Now I'm wondering how all this would work with the elderly----yes, as old as me and older. Now sure what I want to do with this yet. Guess I'll just kick some ideas around over the next week or so.

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[B]Jim,

[/B]Great work with the "Full Grace." Shaving off that much time is amazing! Wat to go. Glad you had such a great day and got to work with a partner who herself made such a wonderful accomplishment!

[B]Pat,

[/B]Sounds like you had a fantastic time at your Level-1. I also have been knocking around (for some time) the idea of working with others who are perhaps forty and older. I was immensely impressed with Jim Baker, a trainer from CrossFit Santa Cruz Central who works with the "more senior" set. I got to meet Jim at my Gymnastics Cert last year.

Props on the MU work....I am so close to getting mine I can taste it......just need to work on my kip and body mechanics more and/or better my "horsepower to weight ratio." :D

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[I][B]100516 SUNDAY

Rest Day.

[/B]Actually got a bit of a workout at Starbucks today - - did some extra cleaning work (which actually took some energy!) and got to move some heavy stuff. CrossFit DEFINITELY makes the work a LOT easier!
[/I]

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monday wod

3 rounds of
2 minutes each exercise 30 secs rest in between
1 pod swings
box jumps
1,5 pod squats
ring push ups

3 rounds
with 10kg vest
5 pull ups
10 dips

3 rounds
15 kg dumbell thrusters * 10
15 kg hammer bicep curls and military press *10

nice week to all !

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05.17.10:
Month 3, Week 2, Wendler 5/3/1, Pullup and Bench Press Day Combined

WARMUP:
Pullups
5x #5 band
5x #4 band
3x #3 band
Bench Press
5x95
5x115
3x135
20 PVC Rollovers
Side bends

STRENGTH:
Pullups
3x #2 band
3x #1 band
4x BW [B](F-5)[/B]
Bench Press
3x160
3x180
7x200

WOD:
Ring Rows to failure (18)
Ring Dips to failure (12)
1:15

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[I][B]100517 MONDAY

Warm-up:
[/B][/I]Ran 2 mile loop from/to CF Sonora. Walked first 3/4 mile or so. Time = 22:00 approx.
Then: CFSWU.

[I][B]WOD: 3 Rounds for time of:
[/B][/I]100m Farmer's Carry (45# Db / 25# Db) --> 50# Db on account of that's all we had....
2 Rope ascents. Sub: 10 rope pull-ups per ascent (total 20 per round)

[B]Time: 8:04[/B] (jumping rope pull-ups).
[I]This WOD was deceptive . . . looked like it might be an easier one......absolutely fried my forearms/grip.[/I]

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WU:
150 single unders
3X
-PVC front squats
-PVC push presses

WOD:
95 pound Thruster, 21 reps;
15 ft Rope Climb, 4 ascents,
5 Green band assisted pull-ups, 40 Jumping pull-ups
95 pound Thruster, 15 reps;
40 Jumping pull-ups
15 ft Rope Climb, 1 ascent (rope burns!),
95 pound Thruster, 9 reps;
30 jumping pull-ups

The thrusters went pretty well. Next time, 115 pounds...?

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Con grats on the cert Pat

WU pushups pullups GHD back extension GHD situps jump rope

Back squat
5@ 135#
5@ 205#
5@ 215#
5@ 220#
5@ 225#

WOD AMRAP 20:00
run 600m
15 K2E
15 DL @ 155#
4 Rounds + 600m run

m/55/178 CrossFitChesterton

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5-17-10

Power Clean 5-5-5-3-3-3
[B]195, 195, 195, 205, 215 (1f), 220, (1f)[/B]

rest 5 min, then
AMRAP 12 min:[LIST][*]15 unbroken wall balls[*]3 unbroken handstand push-ups[/LIST][B]7 rounds +4[/B]

went to 2 abmats for hspu last 5 rnds, had tough time tonight with hspu only first round unbroken, all wall balls unbroken

3x15 GHD

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took yesterday off. Ended up working out 3 days in a row. Yesterday was tired and some stiffness. Mostly gone today. This is something that many of you may not even think about. I bent my knees in the two days of the Level 1 than I usually do in a week and half. Swelling was noticeable. Mostly gone now.

I missed passing the written exam by a few points. I did read the manuel a few times before the cert. The lectures were excellant and many times went beyond the manuel. Just too much new material for too short a period of time. I'll retake the exam this summer. I need to review the material with point of view as a potential coach or teacher. The exam is tough. We signed a confidentiality agreement so I am not talking or sharing content. As we all milled around after the exam, even those who came to retake the exam because their Level 1's needed to be re-certified, agreed that this exam was tough.

BTW, if you go to the mainsite and look at the fourth picture down, I am standing in the middle of the last row.

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WU:
600m run then 2x
10 pushups
10 Squats
10 Pullups
10 GHD situps
10 GHD extentions

Strength: Dead Lifts 3@70%, 3@75%, 5@80%
250, 265, 285

Metcon:
600m Run
100 Abmat situps
400m Run
30 DUs
9:15

Legs felt like lead. DUs getting better but still having a hard time stringing them together. Did these every other jump.

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5/18 WOD

"Dirty South Qualifier"
1000 M Row
25 Overhead Squats (135#/95#)
100 M Run
50 KB Swings (1.5pd/1pd)
100 M Run
25 Burpees
200 M Run

15:49 @ 95# on OHS, 1.5 pd on Kbell.

Lots of whining before this one, must be the weather. Everyone was worried about the OHS, and they were hard (particularly when we were advised to clean them from the ground, not from the rack). OHS is one of my hardest movements. I didn't want to use less weight that the women's Rx, but it was still heavy for me. Continuing to have a hard time getting deep enough. I was able to avoid having too much weight too far forward, which was an improvement. Did something like 10-7-5-3 reps.

50 Kbell swings are just hard. Did 15-15-10-10 reps.

Special props to Glenn, who picked 95# on OHS even though he knew it would be very heavy and slow for him, to KJ for going very heavy on her OHS, and to Augie (50+) (my heatmate) for blazing out the start on the rower and never looking back. He gained more time on the OHS. We probably tied on the Kbell swings, and I tried to catch him on the burpees, but he set the pace for the day with a 15:27.

The Claw

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[I][B]100518 TUESDAY

[/B][/I][B][I]Warm-up:
[/I][/B]1 mile walk (about 400m) / run (the rest)
DROM
Shoulder pass throughs
Body circles X x 2
Trunk rotations
15 Hip extensions
15 GHD sit-ups
15 Air squats
10 Pull-ups (subbed ring rows)
10 Ring dips (subbed bar dips and cranked off 10 in a row......Where did those come from?)

[I][B]WOD: From CF Football: Pat Tillman Hero WOD - - Seven Rounds for Time of:
[/B][/I]7 Dead Lifts X 315# (255# --> 225#)
1 Full Gasser (48 or 53 yds X 4) - - we subbed 200m sprint
15 Pull-ups
Rest 45 seconds between rounds
[B]TIME: 25:36
[/B][I]D/Ls, Used 255# for first two rounds, dropped to 225# for the rest - back started to round....
Runs; could barely lift my legs.....more like fast shuffles
Pull-ups: First round all 15 unbroken, next 4 broken into 10, then 5; last two, various reps adding up to 15 each.

[/I]

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[B]05.18.2010-Tuesday-Day 2[/B]
AM: 30 Burpees 12# Vest

[B]WOD:[/B]
3 rounds for time of:
30 walking lunges (total steps)
30 pendulum push-ups
30 ring rows
30 med ball cleans
With a 35# plate (15# for women), perform 30 walking lunges holding the plate overhead. Then drop the plate on the floor, and perform 30 pendulum push-ups: one hand on the floor, one hand on the plate, switch hands each rep.
As RX'd = pendulum push-ups, switching hands in the air (at top of push-up)
Modified = pendulum push-ups, stepping hands on and off bumper plate
[B]22:47 Rx [/B]pbly shouldnt hve held a 15# plate over my head with the shoulder problem but i did anyway.
This was a butt burner!!! I was dead last!

PostWod:
Row 500
Stretch....
row 10# left subscap

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WU:

100m run
100m run backwards
100m sidestep (right side lead)
100m sidestep (left side lead)
100m run faster than 1st 100m

WOD:

Annie
150 single unders, 50 sit-ups;
120 single unders, 40 sit-ups;
90 single unders, 30 sit-ups;
60 single unders, 20 sit-ups;
30 single unders, 10 sit-ups
16:27


Jumping rope is NOT my bag!


10 Australian rows
12 pull-ups (3 sets of 4)
5 ring dips


5 Burpees (Yay, Burpees!) while coming across the Crossfit Facbook post on my wall. (Don't look at Facebook while eating a bowl of chili! :icon_spee)

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WU GHD back extensions 20 GHD situps 30 20# wall ball 20

WOD AMRAP 1n 5:00
7 95# power cleans to O/H squats
5 ring dips

2 rounds O/H squats came pretty hard
5:00 rest

WOD AMRAP in 5:00
5 Burpees
3 C2B pullup
9 rounds

CONGRATS Mongo on your masters

m/55/178 CrossFitChesterton

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Fran
3 Rounds for time:
21 - 15 - 9

165 lb thrusters to 14" med ball
Jumping pull ups

36:39

Every time I hit that med ball it gave me inspiration to keep going. Being able to squat again is wonderful (still ugly and lopsided but its getting better with every effort). I posted previously about running on Sunday (Jerry) and my knee not hurting too. CrossFit is making me a better man.

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[quote=Bill Houghton;785736]Fran
3 Rounds for time:
21 - 15 - 9

[I][B]165 lb thrusters [/B][/I]to 14" med ball
Jumping pull ups

36:39

Every time I hit that med ball it gave me inspiration to keep going. Being able to squat again is wonderful (still ugly and lopsided but its getting better with every effort). I posted previously about running on Sunday (Jerry) and my knee not hurting too. CrossFit is making me a better man.[/quote]

Bill, that is a SERIOUSLY HEAVY "FRAN!" Congrats on the hard work!

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[QUOTE=Stephen R. Lampl;785801]Bill, that is a SERIOUSLY HEAVY "FRAN!" Congrats on the hard work![/QUOTE]

Arrrgggghhhh! :yikes:

It was [SIZE="4"]65 lbs[/SIZE], NOT 165. This morning it feels like it was 165!

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WOD

lite fran
30 kg
21-15-9

3 rounds
cgbpress 60 kg 8 reps
ctbpu 6 reps

3 rounds
5 burpee with pull ups

3 rounds
16 kg dumbell
6 reps hammer curls and military press

15 minute run
================================
tomorrow rest and then friday I try the regional master WODS and will post times and weight o the 1 rep thruster max

nice day from sunny milano !!!!

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[B]5-17-10[/B]
WU: C2 1600m=7:06/pullups/situps/ring dips/bar OHS/pushups/dragon flags/40# KB step-ups/DU work

Starr Back Rehab
HPC
10x65#/10x75#/10x85#
5x95#/5x105#
1x115#/1x125#/1x135#/1x145#/1x155#/1x165[COLOR="Red"]F[/COLOR]/1x165#

[B]5-18-10[/B]
WU: BW squats/ring pushups/20# WB shots/heel jumps/dips/135# DL

Starr Back Rehab
Push Jerk
10x65#/10x85#/10x95#
5x115#
1x135#/1x145#/1x155#/1x165#/1x175#[COLOR="red"]F[/COLOR]/1x175#

WOD: 3RFT of 150 Singleunders/50 Abmat situps
10:06

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05.18.10: Rest

05.19.10
Month 3, Week 2, Wendler 5/3/1, Back Squat day

WARMUP:
BS
5x115
5x145
3x175
Full Body Stretch

STRENGTH:
BS
3x200
3x225
4x255

WOD:
50 flutter kicks (4 ct.)
50 box jumps (20")
4:44

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[B]5-19-10[/B]
WU: Shoulder pass throughs/burpee pullups/benchpressx65#, 85#, 105#/kickouts/lunges/false grip pullups (these were hard)/Kane squatsx45#, 65#, 85#

WOD: 4 RFT of
400m C2 row
15 x burpees
14:47