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Today(09-06-09)

Warmup 3x - same as before 5-10-15-20

[U]WOD [/U]
Five rounds for time of:
95 pound Power snatch, 15 reps -[B] subbed 45#[/B]
Run 400 meters

Time: 27:45

2:10 Plank hold

_________________________________

[B]Diane[/B] - my condolences to you on the loss of a friend

[B]Deb[/B] - I think paleo in zone proportions works well. I like just watching the protein/carb ratio according to zone in my meals. Fats are neutral so my philosophy is .... eat away if you need the calories. I seem to burn fat for fuel well as I eat over 50% fat most days yet I have trouble keeping my weight up.

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Took a break from the continuous coverage of the US open to do today's workout at home.

6rft: Run 400m, 25 Burpees.

Subbed 3:00 min on my cross trainer machine for each run. Burpees were done without a jump (this aggrevates the hammer toes) for 4 rounds till the hammer toes wouldn't take any more anyway. The subbed 25 pushup and 25 squats for the last 2 rounds. Completed in 38 minutes. I don't have anything to compare this scaling to. I just wanted to work hard and sweat. Mission accomplished!

called my old physical therapist who told me that he can design splints for the hammer toes. I need to get on it.

Hope everyone is enjoying their holiday weekend. And for the first responders among us, thanks for keeping things safe for the rest of us.:notworth:

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[B]Sept 5:[/B]

Warmup
Row 500
situps
back ext
squats
pushups

WOD
5 rounds for time of:
400 meter run
20 wall ball shots - 16#
10 lateral hurdle burpees - 12" hurdle
26:01

[B]Sept 7:[/B]

Warmup
Row 500
situps
back ext
squats
pushups

WOD
3 Rounds:
(15) 75# hang squat clean
(30) pushups
(15) 75# Thrusters
(30) Pullups
28 mins and 50 secs
(Pullups at the end were barely up to the bar, and 1-2 at a time... ugh!)

Happy Labor Day!!

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CFT BS 280# SP 125# DL 345# T 750

AMRAP 15:00
20 rolling jump squat
max pullup 15 10 10 6
4 rounds



m/54/183/

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[B]John B[/B] - nice work! Someday I'll have to try a total.

Rolling jump squat?? How do you do one??

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Hi Everyone,

This is my first day back in a while, I have been in the Boundary Waters Canoe Area (BWCA) for the past 10 days. I must say that the Cross Fit workouts have helped my ability to paddle and portage easier than in years past. But, being in the BWCA also exposes physical weaknesses that can be overlooked or compensated for in the gym. In the wilds, there is no compensation, just beauty, wonder and pain.

No CF Total for me, I have opted to do the following:

DL 275 x 15
Squats x 20
Pushups x 15
DL 275 x 12
Squats x 20
Pushups x 15
DL 275 x 10
Squats x 20
Pushups x 15

Time 18:00 min. still slow, but progressing.

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Yesterday scaled: Row 250 meters, 5 Burpees, 6 rounds for time. 13:38.

Good warm up and cool down. I scaled this "low enough" that I knew I could do it. The 250 meter row was sub for run. Each 250 came in between 57 seconds and 1:01. That means my Burpees averaged about 15 seconds each :yikes:

I am just glad I can do Burpees again. Not pretty, not fast, but getting better.

Rest day today!

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Today warmed up with 2 sets of 15 squats and 10 push-ups

WOD:
For time, 2 rounds of Run 400 meters and 30 Burpees,
2 more rounds of Run 400 meters and 20 Burpees,
2 more rounds of Run 400 meters 10 Burpees.
My time: 33:52

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9/4 Back Squat 80/3, 120/3, 140/3, 170/3, 190/3 PR - I never went for a PR on this exercise before.

9/5 Long Beach Boardwalk 4.4 miles walk 1:02:56
Bench Press 10/45, 10/65, 2/135, 1/145, 1/155PR, 165 fail

9/6 Long Beach Boardwalk 4.4 walk/ run - 52:30 recent best for this distance

9/7 5 Mile Race - Long Beach Labor Day Run - 57:41 walk/run. I felt pretty good about the time. The guy that won in my age group did it in 35 minutes. Wow. I doubt whether he could squat 190 or BP 155 though.

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Jay, nice going on your boardwalk PR. Were all those high risers along the boardwalk rehabbed?


Did the CFT today and hit some new highs:

Back Squat: 370 PR
Shoulder Press: 205 PR
Deadlift: 465

Total: 1040 PR.:pepper::pepper::pepper:

This is up by 40 lbs.