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1/21/10

35 lb. kettlebell swings for 12 minutes

158

55/68/220/2795

Re: Over 50 Crossfitters Sign In
 

1/21/10

WARMUP:
Bike
10 Clean and Press (45 lb. bar)
30 flutter kicks (4 count)
20 PVC rollovers

STRENGTH:
Shoulder Press
3x115, 3x125, 3x135, 3x140, 3x145

WOD:
Tabata (8 rounds ea., :20/:10)—
Boxing Heavy Bag
Bike
Ball Slams (25 lb)
Flutter Kicks

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Rest Day/Open Gym

WU

[B]Strength[/B]
Deadlift 8/8/8/8/8
135WU/155/175/180/185

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100 push-ups for time 9:10

100 sit-ups for time 4:43

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M.E.Sumo Deadlift 3-3-3-1-1-1

[B]365, 375, 385, 395, 405, 415[/B]

Rest 5 min, then

AMRAP each couplet 5 min:

A.
10 db thrusters, 35 lbs/hand
5 chest to bar pull-ups

B.
10 kb swings, 53 lbs
5 clapping push-ups

C.
10 box jumps,24″
10 GHD sit-ups

Perform each couplet seperately, rest 90 seconds between each couplet. Post number of rounds for each couplet. (ex. A-5 rounds, B-7 rounds, etc)

[B]Results: A = 4 rounds, B = 6 rounds, C = 4 rounds[/B]

Skill Work: 2 handstand holds for time agaist a wall, and then 10 freestanding attempts

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I've been locked in a room with colleagues doing the "Annual Planning" drill which includes the night out so no workout for my yesterday. Nonetheless this was posted on the CFTC blog today,

[url]http://whole9life.com/2010/01/client-or-patient/[/url] (wfs)

I'll have to say, in the year I've been crossfitting I've been for the most part, injury free. Maybe some aches and pains but no injuries. In fact, a proper workout will usually loosen things up and make me feel better. So I totally subscribe to the thought in this post. I think following proper technique at our advanced exerience level is even more critical.

I've got another solid day of meetings but will try and get some "technique" in later in the day.

Jeff

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[B]1-22-10[/B]
Man, everybody has been busy. Me too. Spent every day since last friday on the road. I got to visit Ft. Bragg and look into their new "functional fitness room," which is really an undercover Crossfit faciltity. Super nice with enough stuff to keep a couple of company's of paratroopers busy for a while. It's situated in the middle of the 82nd area but my SF buds tell me they use it quite often. Unfortunately, I couldn't work out in it. I did manage a Deck-o-cards WO one day where each of the suites represents an exercise (i.e. spades=burpees, hearts=squats, etc) and you do the number of reps indicated on the card...(face cards=11,12,13 and an ace=15) as quickly as as you can deal from a shuffled deck. A fun, fast workout...perfect for a hotel room. I think I'm gonna call it the Deck-o-Death.

[B]1-21-10[/B]
WU
WOD: 3 RFT of
25x Deadlift (BW #185)
25x Pullups
25x Back Extension
32:12.4

I was pretty smoked and tried to row 2km afterward and only got to 1km. I'll return today for some punishment km.

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1/22/10

Rest day, today -- some tennis tomorrow. Have a great weekend.

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[B]1-22-10[/B] revisited

WU: pushups, situps, dips, pullups, front squats (#45, #65, #85)
WOD: 7 RFT of
7 x 20in box jump
3 x Muscle Up (one-legged jumping MU with rings about 3" above shoulders)

11:49.0

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[QUOTE=John Scott Rezendes;728450][B]1-22-10[/B]
Man, everybody has been busy. Me too. Spent every day since last friday on the road. I got to visit Ft. Bragg and look into their new "functional fitness room," which is really an undercover Crossfit faciltity. Super nice with enough stuff to keep a couple of company's of paratroopers busy for a while. It's situated in the middle of the 82nd area but my SF buds tell me they use it quite often. Unfortunately, I couldn't work out in it. I did manage a Deck-o-cards WO one day where each of the suites represents an exercise (i.e. spades=burpees, hearts=squats, etc) and you do the number of reps indicated on the card...(face cards=11,12,13 and an ace=15) as quickly as as you can deal from a shuffled deck. A fun, fast workout...perfect for a hotel room. I think I'm gonna call it the Deck-o-Death.
.[/QUOTE]

You do the whole deck?