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[B]WU:[/B]
500m row
3 rounds:
10 Push Ups
10 Sit Ups
15 squats

[B]WOD:[/B]
20 AMRAP:
400m run
12 90# Hang Squat Cleans [I]Scaled from 135/95, looking for form[/I]
12 Burpees [I]Yay! Burpees!![/I]

2 rounds :mad: + 400m run + 12 90# Hang Squat Cleans + 6 Burpees (Yay! Burpees!!)

[I]Not thrilled with this. The hang squat cleans were the bottleneck. only one power clean in the bunch! At least the 2 rounds filled my quota of 16 Burpees (Yay! Burpees!!) for the challenge!!![/I]

[B]Cashout:[/B]
5X2 75# Overhead Squats

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[B]WOD:[/B]
3RFT:
400m run
20 Burpees (Yay! Burpees!!)
20 KBS using a 45# Dumbell

17:34

[I]Included ~30 sec of letting my son try a few swings. (Impressed him!) Burpees (Yay! Burpees!!) right after a run are tough!! So glad they count for today's count in the Challenge!! Running after the DB-KBS's were hard. I could feel how slow I am!! Last round was the slowest with the most breaks[/I]

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Haven’t posted in a long time. Here it is, quick and dirty.

8/17 WOD
“Snatch’n Balls”
Snatch 5-3-2-1-1-1
65-75-85-95-105-115f
Disappointed not to get 115 up, but my form on the lesser weights was pretty solid.

Then…
100 Wall Balls For Time performed in Tabata Intervals – 20 Seconds of Wall balls, 10 seconds of rest.
6:14

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7804689738/[/url]

8/18 Saturday WOD
Team of 2, perform
150 Thrusters (95/65) (one works at a time)
EMOTM 4 burpees (both)
14:58

Worked with Augie. We broke it out with burpees (took about 20 seconds), I did 20 seconds of thrusters, then Augie did 20. First round, without burpees, we did 30, then to sets of 4 each at end. Fielding and Zack programming.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7823964392/[/url]

8/20 WOD
Press:
5-3-2-2-1-1-1
(Idea is to go light at first, then really work for one rep max.)
75-95-105-115f-120f-115-120f-115
Not happy. Worried all the recent weight loss is hurting my strength, since I have 3-repped 120 before.

Then,
5 Rounds For Time:
200 M Run
10 M Broad jump
15 Kettle Bell Swing (1.5pd/1pd)
9:49 @ 2 pood

Worried I was struggling so much with kb swings until I realized I grabbed the 2 pood bell instead of the 1.5 pood bell by mistake.

Link to whiteboard (WFS): [url]www.flickr.com/photos/93561498@N00/7823967848/[/url]

8/22 WOD
Backsquat:
15 Min to work up to 3 Rep Max
235.

Given my recent worries about losing strength, I was pleased with this. Full depth. I have 5-repped 235 before, not sure what my 3-rep PR is.

4 Rounds for reps:
1 Min ME double under: 70, 55, 50, 30
1 Min ME wall ball (20#/14#): 17, 15, 13, 11
1 Min ME rope ascent 3, 2, 2, 2
1 Min rest

Forgot to photograph whiteboard, so scores might be a little off, but they are close. Worked out at noon, which always helps my performance.

Claw

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great work guys

deb my naming of what we did might have been off but it was wide grip on the bar pulling from the knees, elbows out pulling the bar to collar bone which is a struggle for me due to my shoulder mobility issues hope that explains it better

tonite for time

8-7-6-5-4-3-2-1

155lb front squat

2-4-6-8-10-12-14-16

20 kg kb sit ups

10:47

tomorrow nite is our first nite (a buddy and i went 1/2ers) out in an internation 14' sail racing skiff, i have not sailed since i was 14. this boat has 400 square feet of sail when it is fully rigged and can go up to 60 kph. my buddy who owns the boat has not sailed in 10 years but has assured me he has watched the power point presentation a couple of times so he at least knows how to rig this boat.

should be another interesting nite:pepper:

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8/23
Kiwi's Running Seminar
800/400 meter post-test

800 m = 3:06 ([url]http://connect.garmin.com/activity/214041246[/url]). Exactly the same as the pre-test, which ****ed me off enough to attack the 400.
400 m = 1:17 ([url]http://connect.garmin.com/activity/214041252[/url]), a four-second PR!

Shin splint on left leg pretty severe before and after the run. Iced the crap out of it this morning, doing better. I have to make up my 1600 m post-test, but otherwise no running until Pier to Peak on 9/2.

Claw

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8/23

12 miles of single track mountain bike riding. 2:10

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Claw - Choosing the wrench!! Awesome!! Don't forget, Form is King!!

Cliff - Living vicariously through you!! Enjoy the sailing!!

Alden - Nice job on the Biking!

[B]Out of town:[/B]

18 Burpees (Yay! Burpees!!) for the Challenge!!

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8/24 workout

11 a.m. Foundations class. Not a "WOD" strictly speaking but great exercises to strengthen the posterior chain (aka "booty area"). I was dripping sweat by the end.

Claw

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last nite

1 rm bench press w/ 1 second pause at bottom

195 lbs

then incline bench press 6-6-6-6-6

30-35-40-45-50

today partner wod each of us doing half

800m run
100 double unders
400 m run
100 24 kg kb swings
400 m run
100 40lb dbell bench press
800 m run

21:47

no sailing thursday nite as we had a storm blow in late in the day and for a change we erred on the side of caution since it would have been our first try

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Isabell

10-9-8-7-6-5-4-3-2-1 reps of

DL@1.5 bodyweight
BP @BW
Power cleans @ .75 BW
Scale: 275 DL, 175 BP, 135 CL.
30:08.