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[B]January 29[/B]
[U]Warm-up[/U]
400m partner wall ball passing. Any dropped pass receives 3 burpee penalty on the spot (15 penalties). 25 burpees. 200m partner wall bass pass backwards. (No penalties).

[U]Team WOD[/U]
4 rounds
30 slam balls 20lb (while partner holds 185lb dead lift)
30 reverse slam balls 20lbs (while partner holds handstand)
30 sledgehammer swings on tire (while partner pushes weighted sled 185lb)
30 DB thrusters 35lbs (him) 25lbs (me) (while partner does L-sit or in my case V-sit)
You can allocate work between partners any way you want, and switch at any time.
[B]24:30[/B]
My partner (the box owner) definitely carried me some, but kept the intensity at a new level.

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OK, catching up here.

Wednesday's w/o canceled due to snow. So,

1.27.11 Thursday at home
21-15-9
Pullups (assisted with bands and jumping)
Pushups (all legit, hands off fall at bottom, broken sets though)
Abmat sit ups
8:03
Then evening skiing at Mighty Camelback.

1.29.11 Saturday AM at gym
Cindy
5 pullups (all jumping)
10 pushups (all from the knees)
15 squats
11 rounds + 1 pullup in 20 minutes.

Deb, very glad to hear the ticker is good and the blood work negative. Stress...yechhhh.

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Back.

Been dealing with a lot of personal-life drama since the holidays. Diet has been so-so and basically no exercise, so I put on some fat/out of shape. Hopefully, that's over (for the most part). Got a nice FB message from one of the regulars here a couple of weeks ago, and it's good to be back.

01.30.11
(Brand X'ing my way back into it)

500m Row (2:00)
20 Pushups

DL
5x135
3x225
1x275
BP
5x135
3x165
1x195

10 OHS w/ Oly Bar

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Been a great week,

Not to organized but got some good work in.
Working hard on rehabilitating the shoulders and working on correcting posture.
Friday's WOD
Cleans-3,3,3,3,3,3,3 from the floor
Weight training is just as new a CF is for me so I was working hard on form with my trainer:
WU-45x10, 65x10,
WOD:85x3,95x3, 115x3, 120x3, 125x3, 130x5, 135x3 PR.

Worked on Muscle up over the bar (band assist) great progression if you haven't tried it, give it a go!

Went for a 30mile bike ride after eating (averaged 15mph, 1450ft elevation gain max grade 4.5%)

Rest day today--looking forward to a great week to come!
Be Blessed ALL

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[B]Pat nice job on the Gold!![/B] I competed in my first CF event on Saturday morning, a throwdown between our affiliate CF Impulse and CFHSV. It was nice just seeing what the competition atmosphere is all about. There were 4 teams of beginners and 3 WOD's. The team I was on took all three wod's.

Rest on Sunday

[B]1-31-10[/B]
Today's WOD
For time:
225 pound Deadlift, 21 reps 135#
400 meter Run
225 pound Deadlift, 18 reps 135#
400 meter Run
225 pound Deadlift, 15 reps 135#
400 meter Run
225 pound Deadlift, 12 reps 135#
400 meter Run
18:30

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1/29 WOD

"Fight Gone KJ":
One minute at each station, then one minute rest, three rounds.
Ring Dips (Had to use blue band on final round to get full ROM)
OHS (75)
GHD sit ups (only to parallel with floor)
Push Ups
KB swings (1.5pd)
Score: 301

This one burned my tricepts! Mobility WOD right after also focused on arms, so they were pretty beat (besides doing Bear the day before). Nice WOD, KJ!

1/31 WOD
Baseline: 4:38

"Mannie"
50-40-30-20-10
Sit-ups
Pushups (competition)
Double unders

Big time cheat day yesterday, so not 100%. Baseline score keeps moving the other direction, but at least my reps are all good.
Mannie took a while. Double unders actually OK, except rope not good. I need a good rope! At one point it got tangled in my shoe laces, costing me time to get it untangled.

The Claw

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Oops, forgot to post Mannie time: 17:38.

The Claw

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Pat, AWESOME ACCOMPLISHMENT!
The rest of you are doing great work and looks as though all of us are persevering through the rehab stages--sucks! but worth it!
took a little extra time off Sat/Sun to do chores (taxes) and concentrated on rehab stretching/exercises
01-31-11
WOD: For time: (([I][I]trainer suggested scale to insure finish in 15-18minutes![/I][/I]))
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run)
My scale was 185# (followed bar to floor and no hesitation)
[B]Time: 13:39[/B]---super gassed at end :rofl:(as should be)

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thanks for the feedback everybody. It felt good to compete in something again.

Mobility work on hip and shoulder.

Wendler 4th cycle: Back squat: 5 X 215, 5X 250, 5X 280.

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run
Scale: Biking instead of running. Completed in 11:19.

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Nice job, [B]Michelle! [/B]welcome back, [B]John![/B]

[B]01.31.2011
FDU Lifting[/B]

Warmup
[B]
Hang Power Clean[/B] These were decent today. Easy. He asked if I practiced since Sat. (no, I didn't)
5xbar
3x20k
4x20k
2x4x30k
4x3x35k

[B]Snatch Below the Knee[/B] these started not so good, pulling w/my arms - felt like I could do more by the end though.
3x3x20kg
2x3x25kg
4x3x27kg
3x2x30kg

[B]Backsquat[/B] (Easy)
6x30kg
4x4x35kg
4x2x45kg