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great work every one once again. thanks for posting the vids deb. great job....

power lifting total

bs
290-345-365 (s)
bench
135-150-165 (shoulder felt good could have added a bit more)
dl
345-355-365

total 875 which is 20 lbs under my last total. we did deliver about 18,000 lbs of drywall today however. thats my story and i am sticking to it :pepper:

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Yesterday: 4 mile run: 32 min.

Today: rest day.

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Can I take a rain check Deb....gonna be on a little vacation. Will be certain to post if I make it to a box at my remote location.

Amrap 15 mins:
1 Power Snatch 95/65
3 OHS
5 Box Jump 24/30″

I did the girl's weight (and proud of it!) 17 reps. First time with the Power Snatch and not certain I have done this much with an overhead squat before. I was actually tagged in a video...here is a link so you guys can critique.

[url]http://www.facebook.com/pages/Alpine-CrossFit/144856458893394[/url]

(I'm DrDave)

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10/17 WOD

3 x AMREP Chin Ups (Dead hang)
3 Min Rest in between sets
3x AMREP Ring Dips (Strict, no kip)
3 Min Rest in between sets
3 x AMREP Pull Ups (Dead Hang)
3 Min Rest in between sets

Chin ups: 9, 8, 5
Ring dips: 15, 9, 7 (15 straight ring dips is a PR)
Pull ups: 4, 4, 3 (arms toast by this point)

Total: 64

Very casual WOD, nice way to start the week.

Claw

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Appalachian Trail is a great place, did a couple of stretches in middle Pennsylvania. Can't wait to get back to it.

Saturday Aikido
Sunday playing around in Rainbow valley in the Australian Outback.

Monday shoulder press, push press kind of playing shoulder didn't feel like I should go for it.

Tue 15 minute Cindy 7 or 8 rounds need to do a score keeping system.
Usually use the triceps pull down and keep moving it down as the rounds progress, someone using it today.

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[QUOTE]Can I take a rain check Deb....gonna be on a little vacation. Will be certain to post if I make it to a box at my remote location.
[/QUOTE]
a rain check??!! No, REALLY?? haha. Nice vid, OHS is tough! I couldnt do that with an empty bar in Feb., I guess Ive really improved.

Pix of the meet girls, its hysterical...the girl to my right and I are the only 75s. I didn't meet any ladies in their 50s either. The girls were around 25yo, except the other tall girl, she was 41 (she got best lifter, told me 4 years ago she opened with MY openers). Nick says in WL years Im not even 1yo dont worry....
Turns out they were all lifting for a while, years some of them. I would've thought they'd be stronger?? I wonder what is normal strength. That's Pete in the middle, he's getting his lifters trophy, he's soooo nice and a great coach too.

I have pulls tonite, no coach - I really hope G shows up, my coach allows me to emulate his pulls, so if he's there Ill ask Mr. G to show me!!

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[B]10_18_11 Tuesday[/B]
Coachless, light night anyway

Warmup

Lacrosse team was in and all over the place.
I shared a bar and platform with Danica; just - WOW. Sooooo awesome!! She snatched perfectly to almost 200#. Pete Roselli was there, <3, they're BOTH so nice, not conceited and I never feel like pondscum around them, haha.
[I]I forgot to eat my half PB sandwich snack at 3, I had trouble eating today![/I]
[B]
Power Clean[/B]
35kg/4
40kg/4
45kg/2 (2)
[B]
Clean & Jerk[/B]
35kg/1+2
40kg/1+2
43kg/2+1 (2)
45kg/1+1 (2) (the program said 54kg, but Danica said an 11kg jump was too much and probably a typo)
[B]
Clean Pull[/B]
55kg/3 (4)

[B]Clean Liftoff[/B]
60kg/2
65kg/2 (2)

[B]Snatch Press + OHS[/B]
35kg/3+1 (3)

Nothing earthshattering. Everything was pretty good, hit my knee with a clean, and had one catch where I realized, when my bar is out little and rack is not a good one, forward a little? THATs a big factor in getting up, makes me crumple forward (but I did make all the cleans, they were light). I had a some real nice ones too, Pete said.
Got pulled aside for a chat with a racquetball player on my way out. Hope that's not going to go the janitor route. :rolleyes:

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10/12
shoulder press 3@95 1@135 1@155 F@165
8x3 Bench press 3@135 7x3 @165
WOD 6 rounds
3 20" BJ w/ 25# KB each hand
push prowler 70yard and baxk @ 135
11:00

10/17
DL 6@135 2@225 1@315 365 385 F @405
5x8 Good Mornings 2x8@95 3x8@115
walking lunge 10 steps @95 115 125
4x1:00 KB swings 1:00 @35 1:00@44 2x1:00@52
WOD
run 100m
2 back squat increase 10# each round starting @ 155

m/57/180

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3 sets of 10: bench @ 195; dead hang pull ups; back squats @ 205.

3 sets of 10: incline bench @ 165; dead hang pull ups; front squats @ 155

3 sets of 10: decline bench @ 155; dead hang pull ups; OHS @ 95.

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10/18

WOD
1:00 each station for 3 rounds
row
push press @ 95
jumprope
weighted situps 25#
K2E
rest as needed

Deb keep the two of them away from each other, We don't need to hear of someone getting beaten with a mop or broom or the other guy getting smacked around with a gym bag!

m/57/180