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Pat - Awesome news about your sister-in-law!! Great strength and Thruster/DU WOD!! [QUOTE]Skin the cat-hold at bottom. I did this twice! I haven't done these since high school----50 years ago![/QUOTE] That is SO COOL!!

Alden - Glad to hear that your shoulder is healing nicely!!

Claw - Congrats on the 3 rep Press PR! Those are tough. Sheesh on the Row/ Wallball WOD. Stringing 5 WBs together is good, especially on the 8th, 9th, or 10th minute! Nice job!

[B]WU:[/B]
Stretching & shoulder mobility

[B]WOD:[/B]
Scaled "Del"
For Time:
25 Burpees [I]Yay! Burpees!![/I]
Run 400 meters with a 20 pound medicine ball
25 pull-ups
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 pull-ups [I]Tried to get as high on the bar as possible[/I]
Run 400 meters with a 20 pound medicine ball
25 Burpees [I]Yay! Burpees!![/I]

24:51

[I]Beat 25 min!! Carrying that Med Ball was brutal! The ladies on the Gym staff kept telling me to "Smile" while running with the Med Ball! :D I was surprised at how fast the last set of Burpees (Yay! Burpees!!) went! (Did 5 in 15 sec!!) My time was respectable to those on the board (And many scaled more than I did!)

Had a nice post WOD conversion with the parents of one of the trainer's parents. Awesome folks in their 70's who've been doing CrossFit for years and loving it! Wanna be like them in 20 years![/I]

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great work everyone.

william that last one sounds brutal.

tonite kinda dianne in that i got to bench press instead of hand stand push ups

21-15-9 225 lb dead lift 123 bench press

9:54

can not believe how much i struggled with the last few bench presses in each set. felt good when it was over however.

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this morning the san francisco crusher

safety squat bar 225lb back squat x 30

then 1000 m row

8:17

came home to breakfast on the table and being told by my wife "oh honey guess what we are doing right after breakfast?"

me..."taking a nap?"

her "nope we are going up the chief." :pepper::rofl:

the chief the 2nd largest granite monolith in the world, the trail covers about 2.5 k.m in length and gains about 1,300 meters over that length.

i guess the nap will have to wait.:kicking0:

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I really was awful today.I did snatch 45 like nothing after real shaky warmups and a talk from soxx. Missed 50, stopped bc I hit my knee :(. Pclean n jerk 55 after great warmups, totally lost my focus and blew that weight on my first two attempts. I did realize Im looking up big part of my jerk probs lately. My pcleans were horrible! Embarrassing. [url]http://m.youtube.com/watch?v=RDBYSLbre_k[/url] wfs. Lot of cfers at this one got in trouble for watching them.

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William, thanks for the feedback. (keep your head up on the back squat).

Strenght: Back Squat after warm up, take a weight @ 60% and do 20 reps.

5X 135, 5X225, 5X 245, 20X185. Felt good.
First Back Squats since hurting back.
WOD: 1 rft
50 mountain climbs
21 OHS 135
21 HSPU
50 mountain climbs
15 OHS
15 HSPU
50 mountain climbs
9 OHS
9 HSPU
50 mountain climbs
Scale: PVC for OHS, Toes on bar at chest height.
5:45.

Claw, I may be coming to a box in your town in a few weeks. My two older grandsons are going to some camp in the area. I will be a volunteer for a few days.

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[QUOTE=Pat Quigley;1058382]Claw, I may be coming to a box in your town in a few weeks. My two older grandsons are going to some camp in the area. I will be a volunteer for a few days.[/QUOTE]

Would love to see you Pat! I normally work out at 6 am but there are classes all day. Drop them a line and you'll be welcomed. There are actually three boxes in town. We are Crossfit Pacific Coast, there is also Crossfit Santa Barbara and Crossfit Goodland (in Goleta).

Claw

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5/5 WOD (Saturday)

Tabata Helen
(alternating sets of 1.5 pood kettlebell swings and pull ups, 20 seconds of work, 10 seconds of rest, 8 rounds).

8 swings, 6 pull ups.
Picked those goals and stuck with them until the end, and then got a 7th pull up just for fun. All kettlebell swings straight through, broke up pull ups on 6th set. Maybe could have gone to 9 swings, but a 7th pull up would really have been a challenge.

Then was interviewed for new CPC video. Tried not to sound like a moron.

Claw

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Hello guys and gals. My son graduates the end of the month so lots of time on the honey do list.

Friday: 30 minutes on Stairmaster

Saturday:

Row 2000M
50 walking lunges (instead of pistols)
30 hang cleans 75# (instead of 135#)

15:29

Am I right that a hang clean is still a full squat movement? I did them as either a pseudo (most) or full (few) squat clean thinking if they were power cleans I could receive the bar at any depth and stand from there?

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Hey Bill. I am leaving the site (WHS) site for the exercises and you can see a demo. You are right. The hang clean is taken to the same squat position as any clean except the power clean.
[url]http://www.crossfit.com/cf-info/excercise.html[/url]

Kelly
5RFT
400 m run
30 box jumps
30 wall ball.
Scale: row.

Stopped after 3 rounds: 22:35. Just ran out of juice on this one.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Pat Quigley;1058814]Hey Bill. I am leaving the site (WHS) site for the exercises and you can see a demo. You are right. The hang clean is taken to the same squat position as any clean except the power clean.
[url]http://www.crossfit.com/cf-info/excercise.html[/url]

Kelly
5RFT
400 m run
30 box jumps
30 wall ball.
Scale: row.

Stopped after 3 rounds: 22:35. Just ran out of juice on this one.[/QUOTE]


Thanks Pat.