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2/16 WOD

21-15-9
Front Squats (135#/95#)
Burpees

10:58 @ 115#. Wanted to use a weight where I could go to full depth on all FS's. I succeeded, maybe missing only 1-2 reps in the the whole workout. 115# still pretty heavy. I wasn't able to string together more than about 4 or 5 after my first set of about 7 or 8. Did burpees with thighs and chest to deck, although I inch-wormed up on a couple of them. I was able to do all burpees more or less continuously, which was good.

We started with lots of mobility work on hamstrings, glutes, and hips. This was a great way to start, especially because of all the DOMS in my quads from Monday's WOD (hang squat cleans and lots of walll balls).

Small class today, only Sean and KJ and me. Sean is getting lots of strength back, which is great to see, and KJ gutted through this Rx'd. Very impressive.

The Claw

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Tim, Jackie, Jake, great performances. Deb, I'm with you, I avoid the Alieve as much as possible. Just some times......

I do take about 9 gms of fish oil daily.

Mobility: shoulder, chest.

Strength: Bench Press: Warm up with 5X10 dips.
5X190,3X215,1X240(all w. band), Max 1X280. N0 band on the last.
5X10 incline press w. 55 lbs.

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Scale Bike vs. run, 15 DB swings w. 50 lbs, 15 pull ups. stopped after 3R due to time limits. 10:28.

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Pat, Thanks for the encouragement and to all of you for the continued inspiration! I have as well been using "Carlson's Labs" lemon flavored liquid fish oil for last 4 months and it has helped a lot with recovery (and the cats aren't chasing me) It makes a great oil and vinegar dressing too!

Hit the hay last night looking forward to the running/Kettle bell/Pull-up WOD and when I got up it was snowing huge flakes and when I got to the Box no one wanted to run in it!:(

No problem decided to work on Rowing efficiency and mobility work. (will do the WOD tomorrow!):rolleyes: Will likely scale the same as you did Pat and give it a go!

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Great numbers, everybody!

Tim - [B]10,000m Row![/B] Can't believe only your butt is sore!!

Claw - hear you on those Cleans!! Had the same problem with them. One of the instructors told me to focus on Speed, i.e. getting the weight up as quick as I could, which helped.

Still out of the box working in the Base Globo...
[B]14 Feb 2011

WU:[/B]

400m run
10 push ups
10 squats
3 headstand tucks

[B]WOD:[/B]

CrossFit Total:
Back Squat: 230
Shoulder Press: 135
Dead Lift: 275
Total: 640
I think I could’ve done more but my right hammie talking to me & it wasn’t saying anything nice! ;)
I just feel good that 25 day layoff didn’t hurt me too much & my upper body stuff helped my shoulder press!:D

[B]16 Feb 2011
WU:[/B]
500m row
2 rounds
10 push ups
10 squats
3 10 sec headstands

[B]WOD:[/B]

20 inch Box jump, 50 reps
50 towel pull ups
50 pound Dumbbell swing, 50 reps
50 sit-ups
40 pound (20 Pounds in each hand)dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

29:33
[I]Tough, but good WOD. Took me 10 min just to do the 1st two sets! :yikes: But the back extensions went REALLY fast.[/I]

Gymnatics WOD:
6 rounds
30 sec “L” sit holds
10 sec rest
30 sec hollow rocks
[I]This was SO tough!! Ended up doing tucks on the Hollow Rocks! Brutal!![/I]

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William, I must admit I did stop (twice) for about 10 seconds to pick my butt out of the seat and then after that I decided it better to just "finish" This distance, surprisingly (only my second attempt) isn't that hard if/when we get our head out of the way and just "DO the work". I am intrigued by what I see possible in all aspects of our CF program the amount of work possible from us "Mature" specimens with dedication and good coaching!!
NOW IF I CAN JUST LEARN TO JUMP ROPE!!!!! heck tomorrows RX WOD would take me the remainder of the week to do the 160 DU's!!!! (can I sub rowing another 10k?):yikes:

Good work on the Come Back!!! I hope to do the running WOD tomorrow as I am signed up for a 8k charity run in a couple of weeks!

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[B][U]February 15[/U][/B]
10 minutes of jump rope practice -felt good
Ran 1 mile at 7 mph and 2 miles at 7.5 mph with occasional speed bursts up to 9 mph. HR stayed in zone 1 most of the time (125-137) but got up to 150 on my last speed burst. Felt pretty good today, but my calf muscles were still a bit tight so I had to stretch them out good.

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WU
2x10 air squat
3x10 45# GHD Back ext
Reverse hypers
2x10@70
4x10@120
2x10@140

Incline Bench 6@135 1@185 1@205 1@215

WOD 3 rounds
15 ring dip
run 200m apx
15 pushpress
run
15 pushup
14:13

5 sets dumbell ext @ 25# 5x10
DH pullups 5x8

m/56/180

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tim great time on the 10,000 m. row. they are fun eh? i have done 3 or 4 of them and once you get your head around what you are doing and just buckle down it is not that hard.

missed yesterday due to work issues.

today 45 minutes sled work both upper and lower body. rom for the shoulder and lots of streching.

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[B]2/16[/B]
[U]Daily apple[/U]
Row 250m easy / hard for 1000m
MP
10 squats
10 push ups
10 squats
10 push ups

[U]Strength / Skill[/U]
3 press
6 push press
9 push jerk
45lb bar

[U]WOD[/U]
3 rounds
500m row
21 burpees
400m run
[B]20:44[/B]

[U]Apple Core[/U]
25 GHD sit ups
25 GHD back extensions
25 wall ball sit ups 10lbs

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You guys (and Michelle) are killing me!! Everybody is SO strong & FAST. Oh, that row, I think I'd die!

[QUOTE]One of the instructors told me to focus on Speed, i.e. getting the weight up as quick as I could, which helped.[/QUOTE]
Struggle with these as well Im no expert but I gotta believe the light weights CF uses in wods you're probably pulling high enough. FWIW the Oly coaches are teaching me, NO its NOT about jumping or pulling the weight UP quick as you can (you DO want explosive hip extension) its about [B]PULLING UNDER[/B] the bar as quick as you can. (he tells me a$$ down! a$$down! a$$down! - I drive them nuts!)
The other biggest tip I learned for these & front squat is - believe it or not - take a huge breath, chest up & out - then lift.