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this morning for time

4 rounds

5 back squat body weight (235)
50 m run (25 out 25 back)
5 24" box jumps

4:17

and for a birthday present to myself today i picked up a 1967 4 door chrysler newport. purrs like a kitten and drives like you are floating on a cushin of air. should look awsome pulling my 1966 travel trailer.

who would have thought getting old was this much fun. :pepper: when i look around at other friends and aquaintances who are around my and my wifes age i am more and more glad that i have crossfit in my life. it has made all the difference to where i was just about 3 years ago.

keep up the great work.

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got up early and decided not to wait for Sat. class. Went to local pool and swam laps for 30 minutes. Mixed drills and running in water.

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[QUOTE=Cliff Miller;1090623]this morning for time

4 rounds

5 back squat body weight (235)
50 m run (25 out 25 back)
5 24" box jumps

4:17

and for a birthday present to myself today i picked up a 1967 4 door chrysler newport. purrs like a kitten and drives like you are floating on a cushin of air. should look awsome pulling my 1966 travel trailer.

who would have thought getting old was this much fun. :pepper: when i look around at other friends and aquaintances who are around my and my wifes age i am more and more glad that i have crossfit in my life. it has made all the difference to where i was just about 3 years ago.

keep up the great work.[/QUOTE]

so good to hear that you are really enjoying your life.

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Sunday September 2nd, 2012

AMRAP 20 minutes

10 situps
10 hand release pushups
10 kettlebell swings (35#)
10 dips

7 rounds plus 21 reps.

<< this is my first post in this forum. I am 51 years old and live in Cleveland Ohio. >>

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2nd Pat @ Cliff:thumbs_up
Welcome David and J.T.
Ran Kowels Bogg Indiana Dunes National Lakeshore
just under 6 miles

m/57/180

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9/2 WOD
Pier to Peak

2:45
Messed up my Garmin a little way into the run.
First 10:31 [url]http://connect.garmin.com/activity/218367340[/url]
Break for Garmin screw up, about half a block.
Remainder of run: [url]http://connect.garmin.com/activity/218367372[/url]

Three goals. First, finish. Second, run all the way. Third, 2:45.
Achieved first and third goals. Ran first 10 miles, to Flores Flat. Next two miles were steeper, probably 3:1 running to walking. Thirteenth mile was just cruelly steep. Walked probably 90% of it. This was very hard, probably similar effort to doing Murph 1.5 times. Very proud of myself, the other CPC'ers who participated, and thanks to the best cheering/support system one could ask for!

Claw

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Monday September 3, 2012

Four Rounds of:

1 mile
30 GTO (95#)

then practiced ring dips and ring pullups, still working to get that first muscle up...

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welcome david and jt.

yesterday

18 holes frisbee golf and 9 holes golf

today

18 holes frisbee golf
2 hour mountain bike ride....great to be out on my bike again

then

5 rounds

10 30" box jumps
10 GDH situps

6:04

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Welcome JT and David :kicking0:

Had an evaluation last week, Functional Movement Screen. Wow. Shoulder ROM sucked, some balance and flexibility issues with my lower extremities. Working on fixing these now. The theory is that working out over movement impairment will continue to perpetuate the problem, slow performance, impede progress and increase risk of injury. :yikes:

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Hello everyone; I see you are all keeping up the great work. Back home after a week of camping in southern CO and then a three-day motorcycle trip through Rocky Mountain National Park and northwestern CO.

Welcome JT and David.

Bill H – the physical therapy/ functional movement work probably won’t be a lot of fun but it has really paid off for me.

Cliff – Congrats on the “new” car and on having so much fun. I’m a motorhead from way back; post a link to photos of her.

9/1 5 RFT:
10 pushups
10 dumbbell rows, left arm (52#)
10 dumbbell rows, right arm (52#)
10 KB swings (35#)
6:50

9/2 Bicycle ride "Hills and Headwinds" 18 miles 1250' of climbing

9/3
Warmup: Upper body mobility; squat 45, 75, 90X5, 110X3
Lift: Squat 135X5, 155X3, 175X4
Assist: 65# good mornings X3X10; 25# DB walking lungesX3X16
Lift #2: (Deload week) military press 50, 60, 75X5
Assist: deadhang pullups 10, 10, 6; ring dips 10, 10, 4

Doubled up on my lifts today since I didn't lift yesterday.