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"Hidalgo"

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

50:12 (on 2nd set of squat cleans, I did only power cleans )

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My goal at this point is to make a lasting impression so when the younguns get to be my age they will say "remember when that woman was the oldest one at the box? I can't believe she did CF way back then!"


[B]12-29[/B]
10 minute AMRAP Partner WOD
12 Wall Balls (20/14)
power snatch (95/65) scaled to 60# for me.

Partner 1 starts wall balls while partner 2 does snatch. After 12 wall balls partners change places. Total reps of snatches for score.

63 total snatches. This was fun except that my partner did all WB's unbroken. :p

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Michelle - [QUOTE]My goal at this point is to make a lasting impression so when the younguns get to be my age they will say "remember when that woman was the oldest one at the box? I can't believe she did CF way back then!"[/QUOTE] "And she beat us doing the WODs!!" :D

Perry - AWESOME!! One of the Colonels and her son did scaled versions & it Still looked brutal!! GREAT JOB!

Cliff - [QUOTE]..not really a beast just trying not to grow up....:D[/QUOTE] My goal exactly, you are living the dream!

[B]WU:[/B]
10 Pull-Ups, 20 Push-Ups, 30 Squats, 400m Run X 2

[B]WOD:[/B]
Crossfit Total

1 Rep Back Squat
1 Rep Press
1 Rep Deadlift
* For Total Load – You have three lifts per movement to try for your max if you want to use them.

275# Back Squat [I](had a 295# 1/4 squat!! GRRR! :ranting2: )[/I],
135# Press [I](135 was easy, but I can’t get 140!!)[/I],
335# Dead Lift
Total = 745

[I]If I would've been able to make the 295#, I would've set a PR!! The problem is that 3 shots doesn't allow for much playing to try and get a little more weight.[/I]

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Cliff, great goals for Crossfit.


WOD:

Dead lift:.. 2X10X135,2X10X225, 6x275.

Experimented w. 3 colors of short bands.

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Bill: Looks like your quickly improving in all your lifts. Way to go!

"Ricky"

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

7 rounds plus 10 pull ups.

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12/30/11 Deadlifts, Cleans and KB Swings

Warmup: jump rope, Abmat situps, back extensions, shoulder mobility, pulldowns, KB swings, air squats

Workout: 5 RFT
95# deadlift X 9 reps
45# hang power cleans X 6 reps
35# KB swings X 3 reps
8:10

Skills: squat cleans 20, 45# X 10 reps

Can’t do overhead work during this phase of physical therapy so substituted cleans for snatch. Tried to do PVC OH squats (thinking the lack of weight would be ok) but it hurt the shoulder so switched to the KB swings.

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[B]12-30[/B]
5 rds for time
500m row
50 squats (scaled to 40)
30 back ext. (scaled to 25)
26:30

I went back through my journal and that made close to 700 air squats for the week. Needless to say, my thighs are toasted.

I hope you all have a very safe and Happy New Year and I will catch you all next year!!

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Thurs.
played with kettlebell thrusters OH squat with 45# bar for form,
I seemed to have lost OHS to mobility, will get it again soon.

Kettlebell thrusters with a single 55# was fun did sets of three on each side.
any kind of squat still takes my wind.

Friday Bench 135# x 6 normal grip 135# x 3 narrow 135# x 3 wide.
then 165# x 3 haven't benched much, may be a PR.

Then 135# x 15 reps I remember working up to 15 air squats without taking a break.

Well happy new year to you all.

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great way to end the year. the wod was xfit football total.

my coach would not let me do the clean sooooo

back squat 350
bench 187.5
dead 405

total 942.5 which put me in second place at the box with only 1 more class to go. i was happy with that placing as everybody else had their clean weight added in the total as well.

have a safe and happy new year's eve.

thank you all for the support and encouragement to all and keep up the great work!:pepper::pepper::pepper:

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12/30
2x12 box squat w/bands from floor 2x6 @135 2x6@ 185
7 single DL w/ chains @ 315
4x7 belt squat @70
2x10 good mornings @ 135
WOD EMOM
1 C&J @ 115
5 situps
2 C&J
5 situps
increase C&J by one every 1:00
7 rounds

12/31
9x3 speed bench red bands @ 135
2x25 pushup
75 green band tri ext

4 man team WOD one man is always pulling 135 sled 70' my guess
100 pullup
100 pushup
100 situp
100 air squat
100 135 DL
100 med ball cleans
100 ring dip
100 wallball
100 T2B (from rings)
100 DU
100 Burpee
sled pulls were the worst part of this one I don't think I did any pushup
air squats, or jumprope Thanks Guys

m/57/180