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[B]WU:[/B]

400m run (200normal, 100 backwards run [I](hate it!)[/I], 50 side step right 1st, 50 side step left 1st)

10 push ups

stretch bands to work legs & hips

[B]WOD:

"CINDY"
[/B]20 min AMRAP

5 pull ups
10 push ups
15 air squats

13 rounds, 5 pull ups, 10 push ups

[I](My pull up form went to hell during the 6th round, had to go to the grean band assist during the last 7 rounds.)[/I]:ranting2:

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10/05
WU stretch,jumprope

WOD
10-1
1-10
pullups
pushpress
6 rounds @ 135#, last 4 @ 95#
10:26

going overhead has become something I back away from more and more since I jacked my back a few months ago

post reverse hyper 3x10, 2x20 GHD back ext, 2x20 K2E

m/56/180 CrossFitChesterton

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Bill,

Great work! I actually have yet to do a 20min Cindy!!!
(you mean you didn't get a Leg/hip WU with that pre-WOD running?

[I]"400m run (200normal, 100 backwards run (hate it!), 50 side step right 1st, 50 side step left 1st)

10 push ups

stretch bands to work legs & hips"[/I]

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10.06.10:

Running Stretch

2km pose run
50 k-bell swings (53 lb)
40 situps
30 pushups

17:58

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Mobility WOD: hamstring, glute, groin stretch.

MWOD challenge of 3 min of hallow rock by holidays: 50 sec .

Wendler Wave 3 BP( 5 X 75%,3X85%,1X95%) 175,195,225(7R)
Assist or supplemental exercise: 5X10dips.

(from Sunday 100926--done today 101006)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

12 rounds even. 7 pull up less than last time.

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[B]10.06.2010-Wednesday[/B]

Warmup: Run 400, step & stretch et al

[B]WOD: Athlete's Choice

"Elizabeth"[/B]
21-15-9
squat cleans - 135# (85#)
ring dips
[B]OR
shedkicker[/B]
10 rounds for time of:
5 thrusters - 135# (95#)
30 double unders

[B]Shedkicker 26:13 95#[/B] Mustve been a senior moment. Deserted gym when I started, six people show up and are waiting for me to finish so they can go together. I struggled with the thrusters after the weekend's jerks and the pushpresses monday. I missed about 5-6 reps and had to redo. OTOH Ive been pressing out 95# (but not every time), so thats a positive. Still struggling with the rack! Doubleunders were unbroken the first few rounds after that the most I got was 20.
when the next group went, they all modified w/lighter weight. Some also did single unders. I didn't realize we could modify the shedkickers.... apparently you can scale all you want unless its marked "cannot be modified."

Skill: pullups
(no room in the gym to do anything else)

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WU
stretch
10 pushup
2x15 rope climb
10 pullup
15 air squat
3x10 hyper
2x20 GHD backextension
2x15 K2E
2x20 GHD situp

Back Squat
10@135
6@185
2x2@235
2x2@240
2x2@245

WOD
15 DL@275
25 situp
10 DL
20 situp
5 DL
15 situp
5:25

m/56/180 CrossFitChesterton

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Tim- Apparently we needed to do a lot of hip work!!;) Cindy is something else!

[B]WU:[/B]

150 single unders [I](Still working on stringing[/I] [I]more than 15-20 together & trying to do double unders!)
[/I]3X10
Kneeling handstand push ups
blue band assisted pull ups [I](Hands still sore from Cindy!)[/I]
abmat sit ups
20# Wallball shots [I](Last round was 10 in a row!)[/I]

[B]WOD:
[/B]
Overhead squata 3-3-3-3-3

65-75-85-95-105 (PR!)
[I](Felt good I think I could"ve done more!)[/I]

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(Bill, for sure I do! after every big squat workout my hips are pretty sore! (I am studying and doing more of the Mobility WOD exercises and it is helping (also taking a lot of fish oil) and noticing a pretty dynamic difference. (tomorrow I am taking a CF rest day and going for a MTB ride (so for sure to get beat up some more (heh, heh)

10.06.10
WU:
15 air squats
10 leg swings
10-pushups-(2 seconds each direction)
10-45# bench press
10-135#BP

WOD: Bench press-10 sets (rest 60sec between each set)
2,2,2,2,2,2,2,2,2,2

95#,105,115,125,135,145,---150,155,160,165 (extra) 170x1
(Not really heavy for my weight), however for me I was pleased as this is my weakest lift and a vast improvement over the last time I did any Bench pressing.

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October 6th, 2010
M.E. Trap bar Deadlift 3-3-3-1-1-1

[B]325,335,355,365,375,385[/B]

Rest 5:00

For Time:
50 Barbell Thrusters (20kg barbell)
40 Jumprope Double Unders
30 KB Swings (53lbs)
20 Barbell Reverse Alt Lunge (10/side) Hold barbell overhead in snatch grip
10 Burpees

[B]Time 7:09[/B], Goal was to hit each movement unbroken;
broke thruster at 30, then 15, then 5. DUs not more than 10 unbroken, kb’s unbroken, 10 lunge turn around then 5 then 5, burpees unbroken