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9/11 WOD

"Badger"
Three Rounds for Time:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

40:50 as Rx'd.

This was a really mental WOD: mind bottling, to quote a muse. My mind was thinking about quitting starting at the 5th squat clean, and kept nagging me throughout. I told my brain to shut the ***** up and let me work. Also, and even though I'm not particularly military-minded, I thought of what the "Badger" namesake must have gone through, and what so many injured soldiers go through every day, and told myself to stop being such a p*ssy and just do the WOD. Seemed to work.

Started with 12 or so straight reps of squat cleans, but quickly devolved to sets of 2 or 3 on both squat cleans an pull ups. Did this a little over a year ago, 36-something at 85#, so not sure if today was an improvement or not.

Trial hell now nearly over, and it looks like I can get back to focusing on Crossfit more.

The Claw

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Great Work Claw!!

I felt the same the whole "Helton" WOD!--sure was good to have finished it and now a few days all's Good! Going for a bike ride--it is rest day for me!

Chaplain Tim

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[quote=Larry Cook;841274]Thanks everyone for the warm welcome. I'll take some credit for getting Marianne off on the right foot with CrossFit, but that's about all - she's a very determined lady!

On Thursday I did some light, dynamic effort stuff to try and keep the DOMS at bay after "Fran":
10x2 95# hang power clean (every 0:30)
10x5 30" box jump (every 1:00)
10x40m sprint (every 0:30).

I was still a little sore in the quads today, but not too bad:
Press (3,3,3+) - 100/115/130(6)
5x5 dead hang pull ups
5x10 ring dips
3x1000m row at about 95% (3:00 rest between rows)

[/quote]
awww.. thanks Larry... but you really did inspire me to move forward even when I thought I couldn't do it.. I look forward to this year as we train to compete --well... I know you will go to compete and I will see if I get that darn ring and HSPU dip in time!! :)
Nice work on the WOD! I can't believe you did 3 x 1000M row AFTER all that strength stuff!! that would have killed me!

[quote=Jim Cordes;841602]9/11 WOD

"Badger"
Three Rounds for Time:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

40:50 as Rx'd.

This was a really mental WOD: mind bottling, to quote a muse. My mind was thinking about quitting starting at the 5th squat clean, and kept nagging me throughout. I told my brain to shut the ***** up and let me work. Also, and even though I'm not particularly military-minded, I thought of what the "Badger" namesake must have gone through, and what so many injured soldiers go through every day, and told myself to stop being such a p*ssy and just do the WOD. Seemed to work.

The Claw[/quote]
Jim: i have never done "The Badger, but she looks aweful!! i'm gonna put this one on my list to do when I have "time" for a long one!! :) great job!

This weekend I took a rest day on Sat and did some "pure cardio" stuff--miss mash of jumping/running/pushups, etc for an hour or so. I was at my boat, so I always am looking for workouts to do on the go!
tomorrow I start a strength training given to me by Larry's son!! I am looking forward to building strength so I can get those infamous ring dips and HSPU by next May!! :kicking0:

Deb: how's the shoulder?

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[quote=Tim Randall;841984]Great Work Claw!!

I felt the same the whole "Helton" WOD!--sure was good to have finished it and now a few days all's Good! Going for a bike ride--it is rest day for me!

Chaplain Tim[/quote]

oops.. I forgot to welcome you, Tim.. GREAT job on HELTON!! that seems brutal! I hope you had a great "rest day" /bike ride today!!!

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Marianne,

Thanks for the welcome! It is great to hang with like minded athletes that are not willing to let age be a detriment!

Got a chance to take my first "Road bike ride" today! Great workout, did 14 miles averaged 10.8mph with top speed of 31.8 (seemed pretty fast on those skinny little tires and no leathers!---My Quads got heated up pretty good on the the long hills but all in all felt pretty good.
Looking forward to tomorrows CF WOD and dripping sweat and grinning!

Chaplaiin Tim

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Saturday,

Worked out with my (almost) 12yr old son. His first attempts at a real deadlift, 50lbsx3, 65x3, 70x1

Wendler warmup,

Deadlift 5-3-1+ 245, 275, 305 (3x)

Metcon

100 Double unders for time, 2:14


Sunday, (Special JJ WOD)

Rake & Fill 12 yard bags full of acorns and haul them to the front. 4 hours.

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Welcome Larry and Tim.

I haven't posted for a while. Still trying to get back in the swing of things, sporadic workouts here and there.

I rode 100 miles on my road bike this weekend with my sister. She was raising money for Best Buddie's and talked me in to going with her. Since I didn't sign up I was on my own far as SAG support. We got a late start but finished the 100 miles in 7 hours, 40 minutes (avg'd a little over 13 miles an hour). It's about 7 years since I have done any serious riding, I forgot how hard climbing is. Total elevation gain was just over 6,000 ft. [URL="http://www.hcchallenge2010.org/faf/home/ccp.asp?ievent=324914&ccp=93893"]Check out the course here[/URL] (WFS)

I think next year I will do some CF endurance training if I decide to do it again.

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9/13 WOD

3 Rounds of Max Muscle Ups
(Sub chest to bar pull ups)
3 Minutes rest between rounds

Followed by 7 Rounds for time of:
1 Round of Cindy
1 Round Bear Complex (95#/65#)

C2B pull ups: 11, 11, 8
7RFT: 9:53 as Rx'd

Hands got thrashed Saturday with pull ups during Badger, did an additional 65 today. Despite (or because of) my totally lame taping job, my hands got even more thrashed. Couldn't be happier!

The Claw

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Nice strength [B]Marianne![/B] Boy everybody has a coach doing specialized strength programming for them! Im envious!! ;) Shoulder is not too bad, I came down with a fever/headcold on Friday, slowed me up.
I LIKE the sound of that Cindy/Bear Complex, [B]Claw![/B] Hear you on the hands.....I still have probs with that!
Hi [B]Tim and Larry[/B]! nice work....


[B]09.12.2010-Sunday[/B]
feeling a bit better, fatigue.
AM: 30 Burpees w/vest
PM: Warmup, squats....


[B]09.13.2010-Monday-Day 1[/B]

Warmup:
[B]WOD:[/B]
With a 95# (65#) barbell, complete as many rounds as possible in 20:00 of:
5 thrusters
7 hang cleans
10 sumo deadlift high pulls
[B]6 Rounds, 10 Min.[/B]
Still not feeling quite normal, took it easy & halved the time...

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Last workout was 100902. Following day I drove back to Phoenix from LA. Next day woke w. a bad cold. It moved to the chest, etc. Today was the first day back.

Warm up w. 10' on treadmill. Row 1K in 4:40.
5X10 BS w. bar only. (very stiff in shoulders, hips, knees, and ankles).

Monday 100913

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Scaled this w. 95# barbell for thrusters. Finished in 12:23. Guess I am just gonna have to crawl back.