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CFC WU - the situps

WOD 4 rounds
5 Hang Squat Clean @ 120#
10 Broad jumps
15 Vertical Jumps
8:31

Post WOD
75 Reps any Combo of The Below
GHD Situps 20 -10
ABMAT Situps 20
Floor Dusters 15
GHD Situps 10

m/55/180 CrossFit Chesterton

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Thanks for the welcome, everyone. I am glad to see that there are a bunch of us more "mature" crossfitters out there.

In answer to the question, my Fran time was 5:40. I had my coaches checking for proper squat depth and chin above bar, so I know that was a correct time.

Yesterday was a 20 minute AMRAP - 15 box jumps (24 "), 15 pushups, 15 KB's (54 lb). Coach made me wear the 10 pound vest with it... ugh.

I do not know what to expect at the masters sectional, but gonna do it anyway. I am interested to see what kind of over 50 super-athletes will be there.

Michael

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04.07.10:

Tabata
Bike
Lat Pulls (75 lbs.) 15, 14, 11, 12, 8, 9, 7, 9
Pose Run 1000 meters

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CFC WU

WOD 10 rounds
3 SDHP @ 95#
3 Burpee
1:30 Rest
10 rounds
2 SDHP @ 95#
2 Burpee
9:58

Post WOD Snatch Balance
3 @95#
3 @95#
3 @85#
OHS
5 @65#
5 @75#
5 @85#
5 @95#
5 @105#
1 @115#

m/55/180 CrossFit Chesterton

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[I][B]100407 WEDNESDAY

[/B][/I]Another day of excellent programming at our box today. Really kept the intensity going with just enough time to recoup.

[I][B]WOD: [/B](Based on Southern California Regional Qualifier WOD)
[/I]EVENT #1: Row 3 minutes for max calories: [I][B] 49
[/B][/I]Rest 3 minutes
EVENT #2: Dead Lift 225# /135# (225#) max reps in 3 minutes: [I][B]29[/B][/I]
Rest 3 minutes
EVENT #3: L-sits, maximum number of total seconds held in 3 minutes: [I][B]37
[/B][/I]Rest 3 minutes
EVENT #4: Squats, maximum number in 3 minutes: [I][B]80
[/B][/I]Rest 3 minutes
EVENT #5: Pull-ups, 3 minutes for continuous max reps without coming off bar. (We recorded max reps in 3 minutes): [I][B]24
[/B][/I]Rest 3 minutes
EVENT #6: Run 800m for time: [I][B]4:45
-------------------------------------------------------------
SCORE Subtract run time in seconds (285) from total number of reps of all events (219). = - 66
[/B][/I]

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Just easing back after injury. Took the work out from 100407 and scaled it:

1RTF: 500m row, 150 Double Unders, 50 Burpees.

Results: 500m row (2:01), after 2:00 min. of attempting DU, I subbed 3:1 singles, 50 Burpees. Finished in 22:10.

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That's an awesome time Mongo, your should do well. Yeah who knows who will show up, though. My last Fran was 5:52, that was last year. Haven't done it since and really don't want too. :)

I am sure there will be some super athletes. I met John Kane at our NorCal sectionals, he was outstanding for his age, he will be competing at your Regional in the Masters, he told me he was traveling on business during that time and got permision...he is a trainer at the original CrossFit box ..Santa Cruz Central.

WFS
[url]http://www.crossfitsantacruzcentral.com/?page_id=34[/url]

I hope you do well.

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[QUOTE=John Jaeckel;765277]04.07.10:

Tabata
Bike
Lat Pulls (75 lbs.) 15, 14, 11, 12, 8, 9, 7, 9
Pose Run 1000 meters[/QUOTE]

Hi John - just to let you know I posted I private message to you about Budwig. I'm only letting you know, because me being the numpty I am only just noticed the one you sent. Cheers Mike.

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[B]MT[/B],

That's a friggin awesome Fran time. They're gonna make you **** in a cup. I think after watching Terry and seeing that time I gonna get smoked by you guys.



Yesterday, April 7th

A. Split Jerk - build to a tough 3 quickly, not a 3RM, worked up to 155#

B. Power Clean x 1/Split Jerk x 1 - 5 sets; rest 60 sec b/t sets - use 80% of CJ 1RM, 135, 155, 155, 165, 165

C1. Weighted GHD Sit Ups; 15-20 x 3; rest 90 sec
All 3 sets 10# at 20 reps unbroken

C2. DB Back Extensions; 25 x 3; rest 90 sec
10#x25, 10#x25, 0#x25 Back really feeling it.

rest 30 minutes

Cindy (AMRAP 20 min, 5 pull ups, 10 Push ups 15 Squats)

18 rounds.

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4/8 WOD

For Time:
1000 M Row
30 Ring Dips
30 Burpees
30 Pull-ups

10:45 as Rx'd. Holy mother of God, working on that C2 rower is like somebody suck a needle in my veins and just sucked the life right out of me!

One of my Elite Goals is 1000m row in 3:25, and thought about going for that here. Instead, did the 1000m in 3:51, tied with Brian. Ring dips were actually the easiest part. Knocked out 10 straight, then 5's until last 5, which were 3-2. Another one of my Elite Goals is 20 burpees in a minute, and thought I would go for it here -- ha! Nowhere near that. Pullups ended with 10-5-5-5-5. This was as close to seeing Pukie as I've been in months!

Did this WOD in heats, so I was able to cheer on the later heats. KJ was in the first heat with Brian and me, and really rocked her pull-ups. It is so cool that she can knock out 30 unassisted kipping pull-ups! I either totally helped Fawnie or totally weirded her out with my cheering -- we'll see, next time I work with her. Big props to Troy and Brett, two big guys who really had their hands full with all this body-weight stuff. Randy was moving right along with his reps, very cool to see.

The Claw