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5/14 WOD

4 Rounds for Time
10 Deadlifts (225#/135#)
50 Double Unders

11:03.
The deadlifts absolutely ruined the double unders. Unable to string together more than 7 or 8 double unders at a time.l

Claw

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Claw that is an amazing performance running the Marathon and not having trained for it, Great Job

Andrew stay with it you will see huge results

5/10
box squat blue bands @ 185 2x12

WOD 20:00 AMRAP
10 O/H lunge @ 75
10 jumping air squat
10 ring row
200 run
rounds :shrug:
5/11
strenght only 9x3 Bench @ 185
5/12
100m
80m
60m
40m
20m
10m at a time
sprint
broad jump
Bear crawl
I did this workout in the morning and afternoon b/c I lost track of my rounds counting by myself in the morning, did a little better in the afternoon finishing the 60m broad and a 10m bear crawl wit a 12:00 cap on the WOD
I think Bear crawls are as bad as Burpees YAY BURPEES !
5/13
Back Squat 6 @ 135 3@ 185 1@225 245 275 F @ 295
DL feet on 45# Bumper 2 @135 5x2@225 3x2@275

WOD 15:00 EMOM
2 DL
2 H/C
2 Thrusters
3 Burpees
started with 115 and moved to 125 on the 7th round
m/57/180

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WOD

3 rep max front squat x 4 sets @ 115#

3 rep max push press x 4 sets @ 105#

1.5 Mile Run = 14:30

30 Hanging Knee Ups

But why, oh why, does this #^%&(*!! belly fat refuse to budge?? What's a 52 yr old guy got to do to get after the belly fat?

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great work once again everyone.

andrew not sure how much of drinker you are but i saw a huge loss of my belly and just a leaning out in general when i quit drinking for 90 days and ate as clean as possible. this was after 26 months of xfitting. just my .02 cents. plus i felt great. (i am almost 51, 5'11", 225lbs)

this weekend helped organize a mountain bike race for 200, barbequed 110 lbs of pork butt for pulled pork a fellow xfit gym members surprise 40th bday.

then tonite

5 rounds

400 m run
50 air squats

20:34

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1rep max back squat: 405

EMOM
5 pull ups
10 push ups
15 squats
8 rounds

10 back rolls.

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[QUOTE=Pat Quigley;1060991]1rep max back squat: 405

EMOM
5 pull ups
10 push ups
15 squats
8 rounds

10 back rolls.[/QUOTE]

Congratulations on the back squat Pat. 405!!! (M,67,6'1",243.)

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[QUOTE=Andrew Tsao;1060968]WOD

3 rep max front squat x 4 sets @ 115#

3 rep max push press x 4 sets @ 105#

1.5 Mile Run = 14:30

30 Hanging Knee Ups

But why, oh why, does this #^%&(*!! belly fat refuse to budge?? What's a 52 yr old guy got to do to get after the belly fat?[/QUOTE]

Hello Andrew, Robb Wolff, Dr. Barry Sears (Zone), Dr. James Chestnut (wellness chiropractor) and others, all supply convincing evidence that belly fat in men is an insulin resistance issue. Robb went even further and said if sleep is disrupted 3 nights in row, blood work will look diabetic - resulting in insulin imbalance and belly fat in men (common in shift workers, law enforcement, etc..) Insulin resistance takes time to change. Robb gave an example of an obese female who came into their gym with a long history of habituating her insulin response (high carb/junk food diet). It took 3 YEARS of clean diet and crossfit before her metabolism shifted enough for her fat to finally start coming off. The good news is, insulin resistance can be improved by vigorous exercise and weight lifting. Hang in there, it will come (voice of experience 335 lbs. -> 260 lbs. and still working it)

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5/15 WOD

1 Round for Time
20 Overhead Squats (95#/65#)
20 Pullups
200 M Run
15 Overhead Squats (95#/65#)
15 Pullups
200 M Run
10 Overhead Squats (95#/65#)
10 Pullups
200 M Run

9:01.
Pleased with the results and the OHS's. First set 15 then 5, second set also broken up but third set straight through. The A-Team was in the house at 6 am so I was really pushing! Link this this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7203105518/[/url]

Two well programmed WOD's in a row by Christina.

Claw

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5/15

Warmup: 50 single unders; row 500m; plate halos; back extensions, abmat sit-ups, pushups X 2 sets X10 reps

Workout: (BrandX puppies scaling)
Run 400 m
28 DB swings (20#)
28 pulldowns (65#)
28 DB C&J (20#)
28 pulldowns (65#)
run 400m
9:38

Cash out: Clean and jerk 45, 65, 85# X 5
Front squats 45, 45# X5

Can't tell you how good it felt to do an advertised WOD, even though it was heavily scaled. The challenge will be staying patient so as not to re-injure the shoulder while regaining the strength.

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Great work Guys!!

Claw - Nice job on the Marathon. You're not the only CrossFitter who's mentioned doing a Marathon with little more than CrossFit (and maybe CrossFit Endurance) training & Crushing it!!

Alden - Hope your shoulders are good!

1st WOD after a party weekend: Fare well party for my son starting Army Basic & 29th Wedding Anniversary!!

[B]WU:[/B]
Partners:
A does Air Squats while B does Plank Walks (~80ft)
then everyone does Samson Stretch walks (~40ft)
10 In and outs
10 Scap pulls
Samson Stretch walks (~40ft)

2 rounds:
10 single leg "straight leg" Dead Lifts (1 Pood KB) on each leg on top of a box.[I] A challenge for balancing & was one of the last things I tried in PT for a pulled Hamstring. (couldn't even do .5 Pood!)[/I]

[B]WOD:[/B]
5 Rounds for time of:
12 Toes-to-bar
200m Row
12 Med Ball Cleans (20# Men / 14# Women)

21:56

[I]Tougher WOD than it seemed. Med Ball cleans were tough due to form. Spent more time on form. Rows were the "rest". One of the slower times, but I did better than those who didn't show up at all!! :D[/I]

BTW, Our Regionals Team, The Afterburners, placed 11th in the East Central Regionals. We Crushed the competition in event 4! Pretty Cool!