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DB Swings - 16x55#, 14x60#, 12x65#, 11x70#, 10x75#

45# weighted incline sit ups - 2x20

DL - 225X15, 225X15, 225X15

BP - 20x135, 18x135, 16x135, 14x135, 12x135, 10x135

10 min. bike

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Welcome Michael
CFC WU

Thrusters
3@65
3@85
3@125
3@135

WOD on the 1:00 every 1:00 for 20:00
5 pushpress @ 135#/95#
5 burpee

started with 135# made 3 rounds then 95# very tuff WOD I did not make all 20 rounds went the distance but very sloppy

m/55/180 CrossFit Chesterton

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Welcome Michael. I think Jeff and I are the only ones posting here that signed up for the Masters. Should be fun. Nice job on your PR with Fran, one of my least favorite WODs. What was your time?


[B]4-4-2010[/B]

M.E. Power Snatch 5-5-5-5-5

[B]135, 135 (2f), 135, 145, 155 (3 of 6)[/B]

rest 5 min, then

3 rounds for time:

10 unbroken box jumps, 24″
10 chest to bar pull-ups
Rest exactly 2 min and repeat for a total of 4 cycles

[B]3:35, 4:45, 5:23, 5:23[/B]

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Monday, Normally a rest day but we began a Paleo challenge yesterday at the box so I'm going along and went in to work out and go to the meeting. I've been a "dirty" Paleo eater which means I'm off the reservation alot but use it as a guideline for my meals. Now I'm going strict for 8 weeks. No milk, sweets, etc, and worse, no scotch.

STRENGTH/SKILL

Back Squat:
1×20

Last at 170, worked form (deeper and high position) today at 155

CONDITIONING

3 Rounds:
-400m Run
-30 Box Jumps 24″
-30 Wallball 20#

18:35

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4/6 WOD

“Randy”
75 X 75# Power Snatches for Time

8:35 @ 65#. Really went back and forth with myself about using 75# or 65#. Glad I did 65# this time, but will use 75# next time. Snatch motion felt good, really felt like I was popping the bar up with my legs and hips, then just catching it with my arms. I can tell catching it in a lower squat will be a different challenge, but that's for another day. Fun racing with Brian -- good job beating me by a few reps.

Props to Jeff for coaching this morning. Big class (10 crossfitters) and a complicated movement, and he did great.

The Claw

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[I][B]Welcome Michael!

[/B][/I][I][B]100406 TUESDAY....[/B][/I]
[I]Relatives visiting at the end of last week plus a hectic work and Easter schedule last weekend = no workouts.....Made it today for a suckfest!
[/I][I][B]
WOD: For Time:
[/B][/I]200m sandbag run 100#/50# [I](100#)[/I]
50 Mountain Climbers[I][B]
Then.....5 rounds of
[/B][/I]10 OHS 115#/55# [I](scaled to weighted PVC due to my UGLY form!)
[/I]10 Pull-ups
10 Ring dips [I](jumping)
[B]Then.....
[/B][/I]50 Double-unders
200m sandbag run 100#/50# [I](100#)
[/I][B]Time: [/B]20:58

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Welcome, [B]Michael[/B]!

[B]Jeff[/B]. No scotch?! Blasphemy! Not like it's a dozen Krispy Kreme or anything.

Spring break with the small ones is keeping me out of the gym. Though, I plan on Cindy in the morning before it gets too hot here (been hitting mid to upper 80's in the afternoons. Seeems like spring lasted 2 days.)

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[QUOTE=John Scott Rezendes;764617]Welcome, [B]Michael[/B]!

[B]Jeff[/B]. No scotch?! Blasphemy! Not like it's a dozen Krispy Kreme or anything.[/QUOTE]

Yeah, I would have to agree. I have a nice collection and still have some occasionally. My favorite is Glenmorangie Madeira wood finish. Besides Mark Sisson says if your going to drink, Scotch is one of the top choices. [URL="http://www.marksdailyapple.com/low-carb-alcohol/"]Choose your Booze[/URL] the link is WFS

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I got into the single malts for a while and then found a nice blended Irish Whiskey (Jameson especially) tasted as good or better than most expensive scotches.

04.05.10:

No WOD, travel day, but I did have a nice long hike from one terminal to another at DFW.

04.06.10:

STRENGTH: 3x5 HSPU

WOD:

100 squats
100 situps
100 pushups
18:33

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[QUOTE=John Jaeckel;764702]I got into the single malts for a while and then found a nice blended Irish Whiskey (Jameson especially) tasted as good or better than most expensive scotches.[/QUOTE]

Amen brother.

The Claw