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3/13 WOD

8 Rounds For Time
5 Paralette Passthroughs
10 Wallball Shots (20#/14#)
200 M Run

17:07
This is my 7th WOD in 9 days, including Open 12.3 and Fran, and I am feeling very worn out. I was on the fence about coming in today, but because it was primarily metcon I decided to do it, and take the next two days off to prep for Open 12.4 on Friday. First five or six sets of wall balls were straight through, then 5-5. Pretty good ROM. (Once I got so deep I rolled over backwards while holding wall ball.) Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/6833133856/[/url]

Claw

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Thanks everyone for the comps
3/9 games 12.3 267

3/10
5 rounds
10 pullup
200m sled pull @ 55
10 ring dip
15 abmat situps
10 55# KB swings
19:51

3/11 re did 12.3 274 at least i know thats about all I had, looks like Im once again too far back to crack the top 20 so it's all about pride now, cheese dickin around on that burpee WOD hurt my score bad, next year I will make sure I have my mind right

3/12 WOD 20 14 8
racked lunge @ 115
push press @ 115
pullup
11:45
post 3 x 30 wall ball
4x100m sprint

3/13 WOD 2 rounds
15 KB swings @ 55
10 Burpees
run 300m
10 SDLHP @ 115
rest 2 min
2 rounds
10 DL 185
10 24" BJ
Farmers carry @ 70
5 Burpee

great work everyone
m/57/180

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[QUOTE]3/11 re did 12.3 274 at least i know thats about all I had, looks like Im once again too far back to crack the top 20 so it's all about pride now, cheese dickin around on that burpee WOD hurt my score bad, next year I will make sure I have my mind right [/QUOTE]
You and Claw seem to be in the top 20%, unless I'm not reading the standings correctly... that's pretty darn good! :)
(I didnt check everybody else)

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Welcome Tom!!

[QUOTE=Helen M Brennan;1041733]...the lesson i have learned is that i waste too much time thinking/saying " I cant do that" and choosing to scale down. in future i will remember this and try to choose accordingly. Without the incentive of the open i would be doing V-sits or knee raises for the rest of my life...[/QUOTE]

Helen-That's what I love about the open. We push ourselves beyond what we normally do!! Good on ya!! You did great!!

Everyone has been KICK@$$ on 12.3!! Especially Claw & JB! You guys are blowing me out of the water!! (Even you Chaplin Tim!! ;) ) Check out JB's video and see the machine he is!! Totally impressive.

[QUOTE=Jack Davis;1042840]...Ran the Shamrock Run in downtown B-more yesterday just to run out the soreness from 12.3 ....and for the beer at the end.:)[/QUOTE] :D

[QUOTE]...i am not gonna let some stupid rope beat me!! i will string together at least 10 of them one of these days.[/QUOTE] Way to be, Cliff!! Way to be!!

[QUOTE=Pat Quigley;1042854]New Wendler cycle starts today.
Deadlift: 5X225,285,315
5X10X185...[/QUOTE] Pat - Are following the book or one of the spreadsheets?

[B]WU:[/B]
20m walking Lunges
20m Butt kickers
20m high knees
20m jog
10 leg swings each leg
10 Air Squats

[B]WOD:[/B]
EMOM for 15 min
Sprint 100m

[I]Wasn't the 1st. But, I wasn't the last! And during the last 8 sprints, I finished 2nd most of the time. No pulled hamstrings either! Not bad for the old guy on a sprint WOD!![/I]

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good work on the sprints william (both placing and not hurting yourself):)

last nite

5 minute ladder with emphasis on form rather than time

25 lb incline dbell press
pistols

almost finished 6 pistols

then

5 rounds

5 130lb good mornings w/saftey squat bar
30 sit ups

7:21

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3/14/2012 Cindy

Warmup: Row 500m, Abmat situps, back extensions, KB swings

Workout: AMRAP in 20 minutes
5 pull-ups (assisted)
10 pushups
15 squats
15 rounds (improvement of 3 rounds since my last Cindy)

Cashout: Row 500m, shoulder press 75, 90, 100X5

Steadily using less assist on the pull-ups. Down to 25# of assist this week.

We have company and last night our friend said, "I'll work out with you. What is this CrossFit stuff?" I figured Cindy was a good choice since it is simple and all movements he knows how to do. He did two-three sets of pull-ups before the workout and I told him he better stop because he was going to wear himself out for the main event. He managed five rounds before he said, "I'm going to stop now so I'll be able to move tomorrow." Then he went back to bed. Did I mention he's in his late 40's and works out? :-)

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Welcome Tom!

Nice work Alden in demo of Crossfit to a new guy! I will never forget my first attempt at Cindy and only managed 3 rounds--:rofl:

Cliff--Nice! those Pistols still allude me (lot has to do with my limited ankle ROM and (still learning to activate the Posterior chain from the bottom, MY BS numbers reflect that!)

William, thanks for the Kudos and you are spot on on the amazing technique and stamina demonstrated by both JB and Claw!!:yikes::yikes: It sure gives the rest of us a glimpse of what is possible! THEIR WORK ETHIC IS STELLAR!

Not to forget anyone:--Wife reminded me I had "other things to be done in addition to CF at the box and then CF on the Computer!! so I did miss a few days of postings!--I took a couple of "Active Rest Days----(well One for sure) as my Shoulder and wrist was still smoked after 2nd go at 12.3 on Sunday. (I am so grateful for the Level ! certified Coaches that were available to help me with "basic variations" of getting that P Press up with the least amount of wasted energy (I have a long ways to go)


I went in on 3/12 to just Stretch, and work on basic Lift technique. Trained my bride at home in the Morning of 3/13 and then to the box to shadow one of our Coaches in training and encouraging a Team WOD for a group of Tactical Law enforcement officers that are coming in once a week for some "team building". (I amazed how even at their young age how out of condition most of them are)---
WE are doing basic movements (with no free weight training until they decide to "sign" up and train with a class. It has be great for me to be able to "learn how to train and as well I am often asked to jump in on a team when one of them is "finished"-- This week i was called on to do quite a bit of work as the newest and youngest of the group wasn't able to continue after just 5 minutes into what was about 30 minutes of work! When we finished and a few were saying that was pretty easy I challenged them to chase me down in a "cool-off" 800m sprint?--they did and were a lot more subdued at the end (when I looked back):ranting2: (two of them did finish ahead of me and to them Kudos!:pepper:

I am convinced if I can keep from re-injuring myself over the next year I will be able to at least perform all of the movements that make Crossfit so effective for all around fitness (at any age)

I am just learning how vital a fine tuned and consistant Nutrition program is How the fuel used during exertion and equally if not more importantly during "recovery".

Looking forward to what HQ comes up with this afternoon to test our Resolve this week--BEST OF SUCCESS to everyone with 12.4

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Wow, thanks for all the kind words everybody! :thanx:

Seems like everybody is laying it out these days, great to see. Deb, I wish I was top 20%. I'm about top 35% now but hoping to move into at least top third and hopefully top quarter. Something like double unders, pull ups, kettlebell swings, maybe light-ish deadlifts (~155#) would be good for that. Muscle ups, 315# deadlifts, heavy OHS (> 135#) would be bad for me. On the fence about HSPU's. I can do a ton of them to one pad but head to floor is another story altogether.

Claw

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Cliff- Not hurting oneself during a WOD is a good under-appreciated thing!! :D

Alden-Nice story about showing your friend Crossfit!! [QUOTE]Did I mention he's in his late 40's and works out? [/QUOTE] That's one of the reasons I got into CrossFit - I worked out, BUT nowhere NEAR the level we do on the WOD's! BTW, Nice work on Cindy!!

Tim - I can relate with balancing other things than CrossFit. (I'm sure our lovely & gracious brides could have a LONG TALK about our CF activities!! :D ) One thing I found is that rehab is an important part of our training! I had a similar conversation with a young lady at the box.

Claw- It looks like you got your wish for 12.4!! ;)

[B]WU:[/B]
700m row
3 Rounds:
10 box dips
20 air squats
10 Push Ups
10 AbMat Sit Ups

[B]WOD:[/B]
Tyler
5 RFT:
7 Muscle Up progressions
21 95# Sumo Dead Lift High Pulls

18:40

[I]Went out too fast trying to do at least 5 or 6 in a row. The last 3 rounds, I focused on doing subsets of 3, which helped a lot!! Was the third one finished & only 20 sec behind the 2nd guy! Good WOD[/I]

Good luck all on 12.4!!

Burpee challenge and WOD
 

SO I am up to 33 burpees on the 115 Royal burpee challenge.
[url]http://www.crossfitadvanced.com/burpee/[/url] WFS

So I went back to my made up WOD today "Gertrude" Fran's evil sister
135# back squats and pull ups 21, 15, 9 well I added 11 burpees per round. I don't know if burpees made the time line stretch but doubled to 30 minutes.

The wod post throughout this thread are impressive, when I grow up......







Tom 6'4 215# 52