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I'm w. DM on this one, what is a paleo cupcake?

did the 100307 workout from the main site. first work out in 1.5 weeks. This was "Helen": 3RFT: 400m run, 21 KB swings w. 1.5 pood (or 55#DB), and 12 pull ups. Last time I did this it was a "ROWING Helen". Ran of treadmill at 4.5 MPH. Finished in 20:31. Got winded a few times w. this. Just over bronchitis.






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[QUOTE=Pat Quigley;750606]I'm w. DM on this one, what is a paleo cupcake?[/QUOTE]

A cupcake that is compatible with the paleolithic diet. Not sure where she got her recipe, but there's lots of good ones here: [url]http://www.sweetcheekshq.com/[/url] (WFS)

The Claw

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[B]3-8-10[/B]

WU: Walk 1.25 miles/row 1610m

BP
#45x25/#65x25/#75x20/#85x20/#95x15
#105x10/#115x10/
#125x5
#135x5
#145x5
#155x5
#165x5
I almost never work the BP. In fact I can't recall the last time I did BP and have a blank spot on my PR card where it says "BP". I'm pretty sure I could have gone another 30 or so pounds but with no spotter and no power rack/safety bars I wasn't willing to risk a crushed sternum (or worse).

Then I did a little metcon I made up:
7 RFT of
7 ring dips
7 #95 push press
15 Four count flutter kick
18:11.9 felt good until the last few rounds where the ring dips began to demand more than I had.

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[QUOTE=John Scott Rezendes;750672][B]3-8-10[/B]

WU: Walk 1.25 miles/row 1610m

BP
#45x25/#65x25/#75x20/#85x20/#95x15
#105x10/#115x10/
#125x5
#135x5
#145x5
#155x5
#165x5
I almost never work the BP. In fact I can't recall the last time I did BP and have a blank spot on my PR card where it says "BP". I'm pretty sure I could have gone another 30 or so pounds but with no spotter and no power rack/safety bars I wasn't willing to risk a crushed sternum (or worse).

Then I did a little metcon I made up:
7 RFT of
7 ring dips
7 #95 push press
15 Four count flutter kick
18:11.9 felt good until the last few rounds where the ring dips began to demand more than I had.[/QUOTE]

JS,

All that BP is gonna wipe you out for ring dips. I salute the effort regardless.

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3/8/2010

Did 10 - 200m interval rows (sprints) with 30 second rest in between

Times (500m): 41.9(1:44), 42.8(1:47), 42.5 (1:46), 42.1(1:45) 43.3(1:48), 41.1(1:42), 40.7(1:41), 41.7(1:44), 40.3(1:40), 39.4(138.5)

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Monday, Mar 8th

Snatch Balance:

1-1-1-1, 65, 65, 75, 75

5 Rounds:

-30 Seconds Deadhang Pullups
-30 Seconds of Rest
-30 Seconds Walking lunge with plate 45/25
-30 Seconds of Rest
-30 Seconds Overhead Press 95/65
-30 Seconds of Rest

Total reps, 140

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3/9 WOD

”Karen”
150 Wallball Shots for Time

12:52 @ 20# (as Rx'd). Nothing fun about this one. Not particularly painful, just a long, boring slog. I need to continue working on making all reps legit, although I am getting better. An Elite Goal is 40 consecutive wall balls @ 20#, so aimed for that to start, but only got to 20. My workout log indicates I did this on 9/11/2008 at Santa Barbara Athletic Club with a 15# ball in 9:00. I'm sure my reps were more legit this time around.

The Claw

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3/8 CFC WU

DL 3@240#
3@260
3@290
3@310
3@340
WOD 10-1 pullup 1-10 135# pushpress 15:26

3/9
CFC WU
WOD
50 20# WB
50 pushup
50 20# WB
50 pushup
12:08

post WOD 4x20 Vup

m/55/180 CrossFit Chesterton

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[B]3-9-10[/B][QUOTE=John Jaeckel;750674]JS,

All that BP is gonna wipe you out for ring dips. I salute the effort regardless.[/QUOTE]

You are correct, sir. I knew that going in, but figured the ring dips to be a lessor evil than, say, push ups.

WU: Lunges/#45 20in step ups/SU/OHS #45/#50 KB swings/elevated ring pushups

BS
#45x20/#85x10/#115x5/#135x5/#155x5/#175x3
#195x1
#205x1
#215x1
#225x1
#235x[COLOR="Red"]F[/COLOR]
#135x10

WOD: AMRAP in 20 minutes of:
5x#20 wallball shots
10xpullups
15xback extensions
9 rounds + 5 WB shots

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50 squats

wod - DL 135#x50
DB Swings 55#x50 (25,15,10)
5 min. 37 sec.

BP - 135#X20X3