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Hey guys, it's great to come back and get a warm reception. Good to be back here and , of course, Tribal. The box is so socially dynamic! Sometimes we don't always know how our presence is felt until something like an absence clarifies things.

5X5 Back Squat, Bench.

3RFT: 20 wall ball, 15 push ups, 200 m run. 11:23.

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Sunday October 28, 2012

Two laps around the farm in the wind, cold, and rain. There's nothing Gore-Tex! Here's the answer to a question one of my coaches asked...

[url]http://jtkalnaynovels.wordpress.com/2012/10/28/crossfit-why-do-you-compete/[/url]

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Pat - ya don't know what you got till it's gone!! :D

JT - Nice words!! Captures why I CrossFit!!

[B]27 Oct[/B]
84 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

[B]28 Oct[/B]
85 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

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10/23 WOD
Teams of 2 (only one work at a time except run):
60 KB C&J's (1.5)
120 Sit Ups
600 M Run
40 KB C&J's
80 Sit Ups
400 M Run
20 KB C&J's
40 Sit ups
200 M Run

19:07 with Mike Mac. I felt strong and fast on kettlebell C&J's, slower on situps and OK on run, especially the last 200 which was a sprint. Really felt the kettlebell work in my traps and shoulders for the next couple of days.

10/29 WOD
"Lynne"
5rds for reps
BW Bench Press
Max Pullups

8/20; 4/16; 4/16; 3/13; 3/14 @ 145#.
Better than my first Lynne, not as good as my second Lynne.
I have basically taken the last month off from Crossfit, between preparing for vacation, vacation, then coming back and catching a cold. I think this is the start of getting back in the game 100%. I have also felt very guilty/conflicted about having so much trouble coming in for Comp Team training. The 1 p.m. time is part of it, but not all of it. I ended up missing more WOD's than I wanted because I skipped 6 a.m. to do 1 p.m. and then never did 1 p.m. I think I am going to revert to my normal 6 a.m. schedule, and then if I can add an extra session at 1 p.m. or on Saturdays I am going to do it, but my primary training will be normal 6 a.m. programming and just working hard. 3-2-1- Go!

Claw

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Monday October 29, 2012

Good warmup (rowing, stretching, rolling, mobility)

15 minutes to find 1RM C&J
215
(was having a hard time cleaning today, couldn't get under the bar! Last week I split jerked 255 after taking it from the rack...)

DT
8:13 (95#)

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[QUOTE=JT Kalnay;1103915]Here's the answer to a question one of my coaches asked...

[url]http://jtkalnaynovels.wordpress.com/2012/10/28/crossfit-why-do-you-compete/[/url][/QUOTE]

JT - Very nice!

10/26
Std warmup
Bench press 150X5/ 170X3/ 190X3

10/28
Warmup: Row; back extensions; Abmat sit-ups; hip and upper back stretches
Lift: Deadlifts (deload week) 45, 110, 135, 165, 135X5
Assist: 65# good morningsX3X10; T2BX3X10
Skills: OH squats PVC, 45, 55X5/ 65X4/ 50X5/ 50X10 Wanted to make 65X5 on the OH squats and then at least one rep at 70 but it wasn't to be. I'm still happy with the lift since 65# OH squat ties my previous best. :pepper:
45# hang squat snatch X5


10/29
Warmup: Row; Abmat sit-ups; weighted back extensions
Lift: Shoulder press (deload week) 45, 55, 65, 80X5
Assist: Pull-upsX3X10; shoulder press 65#X3X10; 35# KB swings

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very true words JT

yesterday finished the 28 day food challenge w/3 points.

had a pint of my favorite beer w/dinner and it just did not taste the same. neither did the coffee this morning....weird

tonite

4 out and back 40 yd prowlers
25 24 kg goblet squat
25 35lb site up
2 out and back 40 yd prowlers
20 24 kg goblet squat
20 35lb site up
1 out and back 40 yd prowlers
15 24 kg goblet squat
15 35lb site up

13:14

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Claw - Welcome back! Looks like you're still as bad@$$ as ever!

JT - Nice C&J!!

Alden - Congrats on the OHS!!

Cliff - Way to go on that Prowler, Goblet Squat, Weighted Sit Ups WOD!

[B]WU:[/B]
250m row (I had to lead the class! :yikes:)
2 rounds:
10 Push Ups (Hand Release)
10 PVC OHS
10 Hollow Rocks

[B]WOD:[/B]
7X2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec

5 rounds for total reps-

1:30 AMRAP of:

10 Over the Box Jumps (no top touch) 20/14″
10 KBS 32/24kg
5 Over the Box Jumps (no top touch) 20/14″
5 Thrusters 115/75#

*Rest 1:00 after each round

45#-75#-95#-115#-135#(only got 1 HSC, 2nd ended up on my @$$ :D)-125#-125#

Didn't get a single round but did 131 reps (Could only get 1 or 2 thrusters in!)
BUT did it Rx!!

86 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

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Here's some video from day 1 of Hurricane Sandy, as seen from my window in downtown Cleveland.

[url]http://jtkalnaynovels.wordpress.com/...its-cleveland/[/url]

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JT, nice blog the other day.

Hope everybody affected by Sandy is safe and dry.

10/30 WOD
3 Position Snatch (High hang, Mid hang, Full Snatch = 1 rep)
1-1-1-1-1-1-1
65-75-85-95-95-105f

Worked with Shane. The snatches from high hang felt good and reinforced idea of full extension. The lower I started the pull, however, the harder it was fully to extend. The full snatches were, as always, sloppy. My first 95 was a nightmare but the second was better. Failed on the pull for the full snatch at 105 even though I got the high and mid hang snatches up. Catching a snatch in the squat continues to be probably the most challenging move for me in Crossfit.

30-20-10
Box Jumps (24″/20″)
Medball Cleans (20#/14#)
Mountain Climbers (L/R=1)
8:53

Holy crap has my metcon died over the last month. The medball cleans turned out to be the hardest movements. Link to this whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8138896686/[/url]

Claw