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William H. And everyone on the board,

Thanks for the encouraging words!:thanx: JB is amazing!! his WU's tire me out to read them! it has been a tough road back after being hurt for the last couple of years! The blessing in disguise is I have had to train using really light weight and concentrating on (listening to my coaches) DUH! My wrist is about 90% and shoulder is pretty much healed (I am leaving the technical MTBing and and aggressive dirt bike riding to the young-ins). My two Grandkids are my wrassling partners and they have unlimited cardio endurance:rofl::yikes:

Now back to working on those pesky Du's and muscle ups (sure to show up in the next three weeks!

Everyone enjoy the ride! :pepper:

Tim

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3/16 Saturday workout at Bacara.
Wasn’t sure what I wanted to do when I got to the gym, which is very unusual for me. I was feeling pretty beat up from 13.2, so I wanted to avoid taxing the pushing muscles or my calves. Decided on four sets of three weighted pullups and pistols with 90 seconds rest.

Weighted pullups: 25, 35 (did not fully get chin over bar), 30, 30
Pistols: Reliant on bands.

I next considered doing a broomstick mile on the treadmill, and then changed my mid to do 800M splits on the treadmill. As I started my first one, my iPad fell off the treadmill between my feet and I nearly had a disastrous dismount. Decided that was a message and ended up fooling around with the fitness testing function on the stair master. Ended up telling it I was a 20-year-old man and did a 14 minute walking test at a 13.5 minute mile pace with graduated inclines. My heart rate never got above about 125 beats per minute, the machine told me I was “Superior” and I decided to leave it at that.


3/17 Sunday workout
Hilly 2.7 mile run through the neighborhood; up Valerio, then through Elings Park, then up Portosuelo, then home. Completed the run at about a 9:50 per mile pace.

Garmin report (WFS): [url]http://connect.garmin.com/activity/286046877[/url]

Claw

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Chaplin Tim - way to go! (My grandkids are my weights! (Some times with a little rasslin for fun! ))

[B]WU:[/B]
400m run
B-ball court width:
Walking Lunges
Sumo Squat Walks
1/2 Spiderman/Inch Worm (1 Push Up)
2: High Knees & Butt Kickers

3 Rounds:
10 PVC Pass Throughs
10 PVC OHS
10 Push Ups

[B]WOD:[/B]
40 KB SWINGS 53#/35#

40 Double Unders [I]Went Single Unders![/I]

30 Thrusters 75#/55# [I]Went 65#![/I]

30 Pullups

20 Hang Power Snatch 75#/55# [I]Went 65#![/I]

20 Goblet Squats 53#/35#

10 Toes to Bar

10 Handstand Push-ups [I](Belly to Bar)[/I]

**3 Burpee (Yay! Burpees!!) penalty for anytime you set down the KB, Barbell, or Drop off the bar

16:19 with 24 Burpees (Yay! Burpees!!)!!

[I]Was worried since my shoulders were sore from 13.2 & Birthday Burpees (Yay! Burpees!!). Pull Ups & Hang Power Snatches were where I racked up penalty Burpees (Yay! Burpees!!). Got to the HSPUs and went through them fast. My shoulders where feeling good - It was like I was John Burch, Chaplin Tim, JT or even The Claw!! :D[/I]

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Monday March 18, 2013

Standards matter!

[url]http://jtkalnaynovels.wordpress.com/...limate-no-rep/[/url]

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way to impress the machine jim :rofl: how does it feel to be 20 again?

this afternoon in the warm sun

2 x 40 45lb on sled single leg forward, backward
1 x 40 45 lb on sled single leg side step both ways

800m walk....

5 x 25 ghd situps

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3/19 WOD

"Fran"
21-15-9
Thrusters 95/65
Pullups

6:34.
PR by 55 seconds. A little janky on the reps, if I am honest with myself. First set of thrusters went 13 straight, then everything devolved to sets of 5, 4, 3, and 2. Kept my sets and my rests really short.

Claw

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Tuesday March 19, 2013

Wasn't really feeling it today, turned Elizabeth into Liz.
[url]http://jtkalnaynovels.wordpress.com/2013/03/19/dear-crossfit-when-elizabeth-becomes-liz/[/url]

And weighed in, some more, on Josh Golden...
[url]http://jtkalnaynovels.wordpress.com/2013/03/19/josh-golden-interview/[/url]

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Claw - Nice job on Fran! (That "Superior" rating seems to be helping!! :rofl:)

JT - Elizabeth is BRUTAL!! Who've thunk 45 135# Cleans would be so humbling!!

[B]At the base Globo:[/B]
[B]WU:[/B]
.5555556mi run
100 SUs
DU Attempts
2 rounds:
10 Push Ups
10 Air Squats

5 Tuck Jumps

[B]WOD:[/B]
Squat/Power snatch tech work 15 min (all below 70% 1rm, let your body and technique dictate the loads used for session, high speed/perfect form is focus

[I]Did 85#[/I]

then,
4 rounds for time:
[I]12 kb snatch (6 per arm) 1.5/1 pood (Subbed 55# DB Snatches)
50 Double Unders (or 150 singles)[/I]
*3 to 1 Single unders to Double unders

3 timed rounds at 6:19 [I]Did 1 round before realising I hadn't started my stop watch!! :ranting2:[/I]

[I]My right shoulder was sore, but focusing on hip extension helped get the weight ups so it didn't hurt as much!! Still the Snatches took away from my SUs![/I]

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today

nice 2 k.m. walk in a spring rain with 20lb ankle weights on

then

5 x 20 sit ups with single strand red band for resistance (the last 10 really really sucked)

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Nice Work out there everyone! Jim C. great Fran time!!

As for me I took Saturday off completely (felt really good) head started filling with Sn$#T on Sunday so I decided to go for a run (slow) well that turned into first 2miles at 9:15pace and then I decided to quit watching the watch and just run according to how I felt (must have had fast music playing) I stopped at 3.44 miles and looked at the Garmin and found out that I ran the last 2.44 at a 8:04 pace:yikes: My first thought was that is going to hurt!! Monday I went to the box and (coach asked why I ran on a "rest day" and pointed me to the WOD board with a grin--:rofl:

5-ROUNDS FOR TIME:

400m sprint
5 Chest to Bar Pull-ups
10 walking lunges/45lb plate

[I]When I returned in everyone was saying (why did you run an extra sprint??) [/I] :run::run: BEATS THE HECK OUT OF ME!--(the old guy can't count and breathe at the same time)-- TIME OF: 16:04

Today I took another rest day- tomorrow will be last WOD before 13.3 gets here! :pepper:

Let's keep kicking till we cant!!