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JB - Awesome!! Sorry I missed it!! I was worried I was losing it, :yikes: then I realized that was the week I was visiting my folks & didn't look back. Super accomplishment!! Yay! Burpees!! :pepper:

Pat - Let us know how it goes. I've been using [URL="http://sciencebehindsweat.com/"]science behind sweat/[/URL]. It's been kind of funky, but I like a lot of the features!

Claw - Nice WOD work!! WTG on the AMRAP! Yay! Burpees!!

[B]WU:[/B]
400m run
3 rounds:
5 Pull-Ups
10 Push Ups
10 20# WB Cleans

Mobility work

[B]WOD:[/B]

Grace

30 reps Clean and Jerk @135#

7:38

[I]Slowest in the class, but there was only one other that went Rx. Like JT, I'd been watching the Games last night & was inspired! I REALLY wanted to do it Rx, even though it was pretty much 1 rep at a time. I finished it & felt good about it. It was awesome having the class cheer me on!

When I checked my speadsheet, I had beat my last time (20 Nov 10) by 1:02 - and that was doing 60#!! Sweeet!!:D[/I]

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great words JT

nice job on the burpies JB

john arn't dogs fun. :) our 2 are getting old and i sure will miss them when they are gone.

good work william on grace

tonite

4 x 15 seated good morning w/saftey squat bar

60-80-90-100

seated dbell dead lift

4 x 20

40-45-50-50

5 x12 hammer curls

30 lb dbell

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William Trust me you did not miss a thing
Pat we had a 2012 10,000 Burpee challenge for the year and I finished up on 11/27, Many people started it last Jan but looks like only 4 of us will finish
the two other people ahead of me got done in late July

Thanks Cliff, I dont know why after I started this thing that I felt like I had to finish it, doing Burpees before and after WODs suck

12/17
wu 3 rounds
row :30
jump rope
10 air squat
4x8 ring pullup

WOD 15:00 AMRAP
10 snatch @ 75
10 Burpees YAY Burpees
10 sit up
6 rounds

m/58/180

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Tuesday December 18, 2012

Walked to Box.
Metconned hard.
Worked on bar muscle ups (still don't have one)
Walked home.

@Bill, awesome job on the double-ended PR.
Not only did you go faster, but you went heavier.
That's a HUGE PR.
Even going one at a time RX is RX!

10,000 burpees in a year?
10,000 / 365
2,000 / 71
28 per day
but, if you WOD three times a week...
10,000 / (52*3)
10,000/156
64 per WOD

hmmmm.....
I think this would require doing burpees on days you don't WOD, which would make the days you don't WOD into days you WOD. Might have to think about this.

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John - Still an awesome accomplishment! Even more so that you were one of 4 to finish it!! Thought about joining you during our 100 day challenge, but left wrist was hurting during the last 10 or so days!! Fortunately, it's much better now! Yay! Burpees!!

Cliff - Dogs are part of the CF experience!! You should see my Lab/Newf jump around when I do Burpees (Yay! Burpees!) in the backyard!!

Is a seated DBell Lift similar to that video by Louie Simmons on the main site awhile back?

JT - Agreed about PRs! Next will be focusing on ways to string more together! Bar Muscle Ups?! Awesome that you're trying them!

[B]WU:[/B]
200 Single Unders
3 rounds:
5 Pull Ups
10 Push Ups
10 AbMat Sit Ups
10 Squat Jumps

[B]WOD:[/B]

3RFT:
10 DeadLifts @ 275#
50 Double Unders [I]Scaled to 2 Single Unders/1 DU attempt the 1st round (25) then 150 Single Unders the last 2![/I]

10:41

[I]Was thinking about doing 225#, but then got talked into it by my buddy Roger (a Bad Man :D)! Tried to keep on track with subsets of 2 for the DLs (1s for the last round!)

Clipped 50 sec of my last attempt for this WOD (19 Mar 12)!! AND that was with 235# & ALL SUs! Good WOD!![/I]

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john i think most if not all of us on this board page are cut from the same cloth to some degree. if we say we are going to start something you can pretty well count on us being if nothing else stubborn enough to finish it :D

william did not see that but if i had to guess quite possibly yes as my coach is a big advocate of west side and louie.

tonite

4 rounds

50 sit ups
20 hip extensions

12:04

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12/18
wu 4 rounds
10 KB @ 55
10 walking lunge
10 pushup
5 squat thrust

3x5 hang squat clean @ 135
3x3 snatch @ 95

WOD 24:00 on the 1:00 odd 1:00 even 1:00
Bear complex @ 115
3 Burpees

7 T B
2 Burpee

M/58/180

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Wedensday December 12, 2012

Reading about nutrition:

Cereal with milk is so easy to eat for breakfast. But, it's all grains and high fructose corn syrup and other things that leave me hungry before lunch. Recent reading on nutrition suggests that a "healthy" (e.g., Food Pyramid) breakfast of grains and dairy might not be the best idea. So, I am open to suggestions concerning breakfasts that are just as easy to prepare (e.g., pour in a bowl from a box) but that are Paleo or Zone. I have the weekend covered with bacon and eggs, but would like ideas about monday to friday "easy as cereal" breakfasts. Help!!!

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[QUOTE=JT Kalnay;1118124]I am open to suggestions concerning breakfasts that are just as easy to prepare (e.g., pour in a bowl from a box) but that are Paleo or Zone. I have the weekend covered with bacon and eggs, but would like ideas about monday to friday "easy as cereal" breakfasts. Help!!![/QUOTE]

One or two hard boiled eggs, handful of nuts, piece of fruit. Sometimes I will have a salad like this (WFS): [url]http://www.marksdailyapple.com/two-minute-salad/#axzz2FX94SXtv[/url]

Claw

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[QUOTE=JT Kalnay;1118124]Wedensday December 12, 2012

I have the weekend covered with bacon and eggs, but would like ideas about monday to friday "easy as cereal" breakfasts. Help!!![/QUOTE]

JT - Concur with Claw; hard boiled eggs are one of my "go to" items for protein. I also like:
plain lowfat yogurt mixed with fruit and protein powder
cottage cheese with fruit and some nuts
Homemade jerky, fruit and nuts
whatever leftovers in the fridge that can make a balanced (Zone style) meal

Two months ago, we started making homemade kefir and now we drink kefir smoothies each morning with fruit and protein powder. For some reason, the kefir really tamps down the appetite much better than yogurt. I used to start raiding my lunch pail for a mid-morning snack by 1030 each morning; now I find myself not thinking about lunch until around 12:00-1:00 PM.