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Valarie, Perry, & Jim C. - I've tried crossfit endurance WOD's 3 to 4 hours after our box's WOD's. Pretty brutal. The bad thing is that I just can't seem to make the time to squeeze in an additional WOD.

Today was the 1st WOD in almost a week. my schedule has been a mess! [I](And I'm trying to keep a low profile since my weight drops!)[/I]

[B]WU:[/B]
Pass thoughs & a lot of shoulder stuff.

[B]WOD:[/B]

3 min handstand hold
3 min L sit hold

5 rounds Max ring dips with 3 min rest between rounds

6,7,8,7,7

[I]The handstand & L sit holds smoked my arms! This WOD was a lot harder than it sounds![/I]

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just a heavy gravity day. dragged my a** all day long.

wod 5x10 bench press with bamboo pipe and 16 lb kb. attached with red bands. very strange feeling.

then 20 m. shuttles set to some weird beep thing.

made about 15 or so laps.

on the up side (maybe time will tell) i was one of 10 people from the gym jessie and heather (my coaches) selected for a 4 week food makeover. not sure exactly why i was selected but i agreed to give it a try. it sounds like it will start either by the weekend or early next week.

glad i had those bisckets and gravy and grits and shrimp last week cause i don't think they will be on this 4 week makeover program. :D i was on a real quik trip to the states and had to get my fix because i have yet to find a place here in B.C. that serves either.

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[B]7_11_11 Monday FDU[/B]
No Coaches were there!! Not Roselli, not Giordano not Nick :( I'd have done better with him there but I was happy as heck anyway. He said this microcycle I had to make all my lifts, and I did!! He texted that next time my 45 snatch would be better. I hope he's right!

Warmup

[B]SNATCH[/B]
20kg/2
25kg/2
30kg/2
35kg (5)
40kg (3)
45kg (2 - had it, left arm bent in my catch & lost it, then clarked it)
35kg (backoff)
45kg got it, slow and ugly but got it[COLOR="Red"] [B]PR[/B][/COLOR] finally (and Justin said Im pulling the bar up to my head)
[B]
Snatch Pull[/B]
40kg/3
45kg/2, 2, 3
50kg (4)

[B]Power Clean off Boxes[/B]
30kg/2
35kg/2
40kg/2
43kg/2 (2)
46kg
49kg

[B]Backsquat[/B] (Blairstown)
50kg/2 (6)
57kg/2 (6) the last two doubles I did 53, felt I was losing good form.

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7/11
O/H Squat 45/65/75/95/115/125 F@135
Romanian DL 5x5 @225

WOD
run around BLD
30 push press @95
30 pushup
30 situp
run
20 HC @ 95
20 pushup
20 situp
run
10 pullup
10 pushup
10 situp

untimed

m/56/180

Congrats on the PR Deb

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[QUOTE=Jim Colby;958749][B][U]Sunday, July 10[/U][/B]
Ran 20 miles (3:30, 650 feet of elevation gain, HR avg. 134, HR max 150, distance PR by 2 miles).

The purpose the run was to extend my "wall" and not to run fast. The targeted pace was at least 2 minutes/mile slower than my best effort. I'm targeting 9 mins/mile for the marathon in Oct and did 8:28/mile for the half marathon. I ran 4 minutes and walked 1 minute, averaging 10:30/mile. 10:30 might have been a touch fast, but not too far off my targeted pace.

I'm not gonna lie, this wasn't much fun. I didn't run until 2:30, so I think it was over 90 degrees. Two 10 mile loops with a nasty little 150 foot climb at the end of each loop. I didn't take much pleasure out of doing the hill the last time around. Overall, the first 10 miles were easy, the next 5 ok, and the last five would not be classified as entertainment. I forced myself to keep walking
after this was over and stretched and rolled thoroughly. Showered and had a little nap, during which muscles I didn't even realize I had started cramping.....lol! Anyway, I feel better now. These runs are hard but necessary and worth it.[/QUOTE]

You are clearly in the zone. Very tough run, especially in this heat. Don't forget to eat and drink a lot so you don't waste away.

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[QUOTE=William Hoogsteden;959155]Valarie, Perry, & Jim C. - I've tried crossfit endurance WOD's 3 to 4 hours after our box's WOD's. Pretty brutal. The bad thing is that I just can't seem to make the time to squeeze in an additional WOD.

Thanks guys. It looks like some good training. I'll try it out.

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For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

27 minutes.

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[QUOTE=Michelle Simpson;959031]Valerie I know you didn't ask me, but this was my experience.[/quote]

Im new Michelle .. so greatly appreciate all the earned experience that anyone wants to share. So thank you!

[QUOTE=Michelle Simpson;959031]I started CF 1 year ago, coming from a basic body building style program 3 days a week with HIIT cardio 3 days per week. I had always trained early am 5 days a week and then a slower active rest run on the weekend. Once I started Crossfit I decided to keep up the 5 days on 2 days off. However, it's been a year now and I'm doing more and more of the WOD's rx'd. I'm 48 and a mid week rest day is starting to become a requirement. Depending on the length of the morning WOD I might do some light cardio later in the day as stress relief if I have time as long as it doesn't cause me to fatigue and start struggling on heavy load WOD days.[/QUOTE]

This is pretty much where I am now: 5 days a week, in the morning.

My challenge with adding another WOD is that I teach Yoga fulltime ([URL="http://hamsa-yogashala.com/"]own my own studio[/URL]), so its a matter of finding a balance between classes and massage appointments ([URL="http://hamsa-yogashala.com/massage__healing"]I am a Thai Yoga Massage Therapist[/URL]).

Currently, there is an added heat issue. Here in GA, the temp by 8am is already in the low 80s. By the afternoon, when I may be free, its 90+. This has got me thinking about bringing out the mini-tramp and working on something inside.

Otherwise, I keep my energy level up with green tea, which has greatly reduced the nap time I was doing when I started CF. Mind you, Im still taking an afternoon nap, but only laying down for an hour versus 2hrs pre-green tea.

[QUOTE=William Hoogsteden;959155]Valarie, Perry, & Jim C. - I've tried crossfit endurance WOD's 3 to 4 hours after our box's WOD's. Pretty brutal. The bad thing is that I just can't seem to make the time to squeeze in an additional WOD.[/QUOTE]

As I say above .. Im looking for a time slot in my day to incorporate one of these. Lol .. appropriately scaled no less!

The "3 to 4 hours after" the WOD is the same time frame I looking at. Lol .. the only thing left for me to do is .. 3 . 2 . 1 . GO For It!

:p

[URL="http://yogacrossfit.wordpress.com/2011/07/12/week-8-day-28/"]For my daily WOD .. it was a strength day .. which Im really starting to enjoy.[/URL]

[URL="http://board.crossfit.com/showthread.php?p=959599#post959599"][ Or here ][/URL]

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[B]7_12_11 Tuesday[/B] Blairstown 167.5# today
warmup

1 Mile Brisk Walk

[B]OHS[/B]
45#/3
55#/3
65#/3
75#/3
85#

[B]Sn Grip Press Fr Shoulders from the hole (sotts?)[/B]
45#/5 (3) no bouncing

[B]Pullup [/B]
Deadhang Negatives (10)

[B]Shoulder Rehab[/B]
Y,T,L w/5#
Bent Lateral Dumbell Raise
10#/10 (3)

[B]Abs[/B]
50 BF Situps w/15#

Waiting on my coach to give me programming so kind of a rehab slacker day.

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Cliff - love the bamboo with the Kettle Bells attached to them. Tried it on my back squats in an after WOD with a steel bar. Really different feeling. Been thinking of doing that to some weights I have to my Oly bar at home!

Good luck with the eating program!! ;)

Perry - Good time on those WODs

[B]WU:[/B]
3 x10:
Push Ups
air squats [I]Did 'em with raised arms[/I]
[B][I]THEN[/I][/B]
3 rounds with 1 Pood Kettle bell:
8 Goblet squats
Waiter Walk across box (~40 ft), right hand
Waiter Walk across box (~40 ft), left hand

[B]WOD:[/B]
12-9-6 reps
95# OHS
Burpee (Yay! Burpees!) Pull Ups

8:27

[I]Short but Brutal WOD! Burpees (Yay! Burpees!) were the limiting factor! I was one of the 1st done with the 1st set of OHS, But the last done with the 1st set of Burpees (Yay! Burpees!). At least I wasn't the slowest![/I]