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(The Other) Bill H - THREE THOUSAND SUs!!! :yikes: Holy K-rap!! (I broke a jump rope trying to do 900!!) :notworth:

JJ - I feel you man!! Can't let life interfere with CrossFit!! :D Nice work on those BPs, BTW!

Claw - Killer job on that AMRAP!!

[B]WU:[/B]
400m run
10 push ups
PVC pass throughs/ dislocates

[B]WOD:[/B]
Gwen
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

95#

[I]Did this since I missed it Tuesday! Did the weight suggested by Bingo on the main site... GOOD GRAVEY!! My forearms felt like they were going to explode!!! Wanted to break 100#. Next time!![/I]

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2/2 WOD (Saturday)

EMOTM for 20 minutes
10 burpees (odd minutes)
12 wall balls (even minutes)

Like the Rolling Stones sang, you can't always get what you want, but sometimes you get what you need. And I needed wall balls! Really concentrated on squatting to full depth, throwing ball high enough, catching with both hands close together (to avoid drops), and 12 unbroken. Kept it up pretty good until about the 14th or 16th minute, then a little sloppiness crept in. Toward the end it was difficult just mustering the power to get the ball high enough.

Wall ball sets took about 35 seconds, leaving 25 seconds for rest, whereas the 10 burpee sets took about 45 seconds, not leaving so much time for rest. All burpees straight through.

Claw

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2-3-13 Sunday

5 RFT

5 ring rows
10 each arm 58 lb. db push press
20 squats

12:39

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2/3 workout
Crossfit Total at Globogym

BS 245-255(f)-250(f)
Press 115-125-135
Deadlift 295-305(f)-305
Total 685

10# off my PR, lost it all on BS. BS at 255 collapsed at depth target. 250 actually went up, but I did not hit my depth target so no rep. Depth targets are weird since I am so focused on hitting them I sometimes lose focus on the bar on my back. Probably better just to know where full depth is by feel and then remain focused on bar.

Claw

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Took some time off from the gym and hit the outdoors. Over a two week period, had six ski days and some snowshoeing. I really enjoyed the diversion but was really ready to be back in the gym this morning.

Warmup: Row 800m; Abmat sit-ups; hip and shoulder flexibility; shoulder press 45 X10/ 60, 75 X5/ 90 X3
Lift: Shoulder press 100, 115, 130 X5
Assist: Shoulder press 75 X3X10; pull-ups 5, 9, 7

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Claw - Yay! Burpees!! Awesome on those EMOTM Wall Balls & that CrossFit Total!! (Even more at a Globo!)

"The Other" Bill H - Nice Sunday WOD!

Alden - Glad you're enjoying the Winter! It's one of the reasons we CrossFit!

[B]WU:[/B]
~200m run

~40ft:
Walking Lunges
Sumo Squats
Spiderman Walks
Inch Worms (2 Push Ups)
High Knees (2)
Butt Kickers (2)

For 7 min, EMOTM:
1 75# Power Snatch
1 75# OHS
1 75# Squat Snatch

[B]WOD:[/B]
3 RFT:
15 Right Hand 35# Dumbbell Snatch
15 GHD Sit-Ups
15 Left Hand 35# Dumbbell Snatch
15 TTB

13:38

[I]I was worried about the right handed Dumbbell Snatches since my right shoulder was hurting me.They went pretty smoothly, which surprised me! Around 13 min was pretty much what people were completing the WOD in. The last round's TTB were brutal!! Took me 4 subsets!! Tough WOD!![/I]

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Great work Big Bill (H) and all the others!

02.05.13

WARMUP
OHS with PVC
Goblet Squats/53 lb. k-bell

PTP/SQUAT
5x230
5x205

PTP/SIDE PRESS
5X53 (EA ARM)
5X35 (EA ARM)

TABATA
Situps

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I read some earlier posts to see what I missed while I was off-line. Great work to all of you.

2/5
Warmup: Row 800m; abmat sit-ups; back extensions; SI joint and hip mobility; deadlift 45 X10/ 120, 145 X5/ 175 X3
Lift: Deadlifts 190, 220 X5/ 250 X7
Skills: Power snatch 65, 75, 85, 95 X5

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2/5 WOD
"Filthy Fifty"
For Time:
50 Box Jumps (24")
50 Jumping Pullups
50 Kettlebell swings (1pd)
50 Walking lunge
50 Knees-to-elbows (ALJ*)
50 Push Press (45#)
50 Back Extensions
50 Wall Ball Shots (20#) (ALJ*)
50 Burpees
50 Double Unders

23:51.
Over 4 minute PR since last time, which was a while ago. Pleased with that. As usual, wall balls -> burpees seemed to take an eternity. Double unders went well despite my fatigue, which was positive.

* ALJ = "A Little Janky," from Crossfit One World ("I used it the other night when a person doing the 150 push-up/shuttle run workout had more than a few reps that were definitely not legit. When he told me his time, I wrote "A lil' janky".") (WFS) [url]http://crossfitoneworld.typepad.com/crossfit_one_world/2013/02/scaled-rxd-and-alj.html[/url]

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8448743228/[/url]

Claw

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2/6 WOD

A1. Deadlift, 3-5 reps, TnG, 4 sets, 1:30 rest
A2. HSPU (strict), AMRAP-1, 4 sets, 1:30 rest
225#/5 reps, 225/6, 245/4, 255/5.

Wasn't really warmed up for first set of deadlifts at 225 so did second set. Otherwise, deadlifts felt good. HSPU's went well too. Pleased I increased my max reps from first to second sets. Increase on fourth set because I took off my weighlifting shoes so the leather did not catch on the wall as I went up.

B. Suicide sprints (10m, 20m, 30m), 6 sets, 2:00 rest
29 seconds, 30, 31, 32, 32, 32.

Holy crap these were hard! Felt like puking for about an hour afterward. Ran in between Mike Mac and Francie in my heat who really pushed me. Honestly can say I left nothing in the tank for any of these runs.

Once again, huge 6 a.m. class full of firebreathers. Watching Cody and Tobin go at it head to head on the suicide sprints was epic. Seemed like everybody was inspired to go b@lls out on these runs. Good times! Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8450516423[/url]

Claw