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Jeff,

I think I'm gonna pass on that challenge. I want to focus the next couple of months on a couple of weak areas for me— pullups and a lot of the overhead Oly stuff.

I found some nice pullup focused strength programs this AM elsewhere on the site which I plan to work in once a week and see where I get in terms of how many clean full hang pullups I can do. Right now, I can do 2. Losing another 13 pounds (my goal this year) will no doubt help!

I am pretty strong at stationary press, but not at push press or push jerks, and I want to go up 35-40 pounds in OHS this year. So I plan to do a lot of Sotts Press at home, and push press/push jerk work at Rogue.

Then this spring I am going to start working in some 10K runs as WODs once a week for fat loss.

I really like the CFSB type programs you post. When I'm not going in to the box, I do a lot of similar stuff to what you're doing here at home. So please keep posting them. Wouldn't mind doing a challenge like the one you describe maybe later this year as I get closer to trying to reach my "big" 2010 goal: dead lifting 2x my weight!

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Thanks, John and Jeff. I see I have some massive catching up to do with you all.

Today
AMRAP 15 minutes
10 Hang Power Cleans (65 lbs.)
10 Push Ups

10 rounds, 5 HPC's

Very light pullup and ring dip work.

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1/13 WOD.

Tabata sit-ups, then
3-3-3-3-3 Deadlifts, then
50 DU's, 10 K2E, 50DU's, 10 clapping pushups.

12 Tabata sit-ups (all rounds were 12 except last which was 13)
225-245-265-285 (2 only)-275
3:42.

Everything felt great except double-unders: when I get tired I miss a lot. My PR on deadlift is 1x 285# on Crossfit Total day; I tried 285# a month or so later and failed, so it was great to get two reps in today. The two reps were pretty bad form, but when I went back down to 275# I did three with good form. K2E's were slow but legit, with no swinging. Clapping pushups are just fun.

The Claw

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[B]01.13.2010-Wednesday

Strength[/B]
Push press: 8, 8, 8, 8
65/75/85/90? 95? Had to be 90(f at 4)

[B]WOD[/B]
Complete as many rounds as possible in 12 minutes of:
7 burpees
14 pull-ups
[B]6 rounds+7 [/B][I]I sucked today; couldn't figure out what was wrong!! Was so preoccupied w/my torn hands, I didn't realize I wasn't kipping right (forgot to pull in and push out at the top). Did I mention the burpees were EASY???[/I]

[B]DAY 10 of the burpee/d-u challenge[/B]
So, a quick easy 15-20 double unders. (Friday we have to do 5 rounds of snatches/50 DUs - oh boy:rolleyes:)

Then single leg stepups - 20" box w/45#, 2x10 each leg.

Then small sets of 20-30 more pullups - the right way, darnit!

Then deadlifts:
warmup w/95, 125 for 5, worked up to 205 (happy with the back:), pulled 230 in summer, will just have to work back up to it:mad:)

Then row 500.

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[B]1-13-10[/B]
WU:
SU, pushups, situps, DH pullups, dips, OHS (#45#65#75), good mornings (#45#65#75)

WOD:
10-9-8-7-6--5-4-3-2-1
#185 DL
#155 Bench press
#105 Push Press

Finished in 21:59.8 Could have gone heavier in the DL and Bench, but the PP was juuuust right.

bought out with some MU work

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01/13/10 workout at CrossFit Confluence

After the long lay-off from CrossFit, I was incredibly sore yesterday and took the day off. Unfortunately, I was just as sore today and had to do “Fight Gone Bad”. I was mentally and physically unprepared and I totally stunk. But that leaves a lot of room for improvement next time, eh?

My order was rowing, wall ball, SDLHP, box jump, push press.

I rowed OK (beat a young guy all 3 rounds of rowing), could barely do wall balls after rowing, was spaced out on SDLHPs (wrong stance, wrong grip – and nobody corrected me), too paranoid to jump so I did step-ups on the box, and then thought I should be doing shoulder presses instead of push presses. All in all, a complete disaster. Debating whether to actually post my numbers and be an object of ridicule. Maybe tomorrow after I lick my wounds. Geez.

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WU Stretch Pushup GHD Situps

O/H Squats
3@ 65
3@ 85
3@ 95
3@105
3@115

WOD 7 Rounds
10 Ring Dip
10 Pullup
10:50

m/55/180 CrossFit Chesterton

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1/13/10: REST

But, rewarded a good business month with some purchases at Rogue: a pair of 25 lb. bumpers (now have 230 lbs. bumpers and 275 lbs. iron), 26 lb. and 35 lb. k-bells (now have sets of both), and some Rogue wood rings!

I had been doing ring dips and ring pushups at home with some Monkey Bar Gym straps/handles where the metal adjustment bracket was KILLING the outside of my arms (bruises after very WOD using them). Sold those on eBay to a local guy.

Only thing really missing from my home gym now is a C2, but I think that will happen next winter, Lord (and business) willing.

My 7 year old was down in the gym helping me organize tonight— and did a clean pushup also learned how to sumo DL a 26 lb. k-bell. Great stuff.

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Took 2 rest days then worked out today.
Felt really good

Warmed up w/ 3 rounds CFWU w/assisted dips
Did 6 minutes running on treadmill

Then I did 500m row in 2:21 to warm up, rested 2 minutes, and then did max effort 500m row in 1:49

Then I did dumbell shoulder press
10x15lb. dumbells
10x20
10x25

Then shoulder press w/95lb. barbell 1-1-1-1-1
Then shoulder press w/75lbs. 3 sets of 10

Then 3 sets of 10 Knees to elbows

Back squats
5x135
5x135

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MRI showed no tear, just tendonitis and a fluid sac. Foot is still hurting but I am able to workout just can't do any running. Took it easy today, rode bike for about 20 min. and did some heavy dead lifts.

10 x 45
5 x 135
5 x 225
3 x 315
1 x 365
1 x 385
1 x 405

Felt like I probably could have made 425 to 450 if my foot had not been hurt.
Went home and iced it, doesn't feel to bad.