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[B]Terry,

[/B]Thanks for posting the link to Hari's article on the Games site. Very inspiring, to say the least!

I am also extremely appreciative of the information regarding tweaking of the Zone. I was trying to lean toward Paleo, but I just like my dairy and occasional bread/pasta too much. The concept regarding additional good fats makes perfect sense.

Sharp-looking WOD (and great time) you posted also!

Take care!

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[I][B]100624 THURSDAY

Exended CF Sonora Warm-up:
[/B][/I](pretty stiff today....)

[I][B]WOD: Bodyweight Fight Gone Bad
[/B][/I]Perform 3 rounds for time of the following five exercises, resting precisely 1 minute between rounds. Score is your total reps of all exercises/rounds.
Push-ups
Pull-ups
Squats
Sit-ups
Burpees
[B]SCORE = 341
[/B][I]I [B]sucked[/B][/I][I] at the squats, push-ups, and burpees. Plain and simple. Sit-ups were pretty easy and pull-ups went as I expected.

[B]Additional "Mini-WOD": Max Effort 100m Row
[/B][/I][B]Time = 17.7 seconds. [/B]

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[B]By in (WU):[/B]
3 rounds:
200m run
25 Mountain Climbers
5 Handstand Attempts (& believe me, They WERE attempts! [IMG]http://crossfitwrightpatt.com/wordpress/wp-includes/images/smilies/icon_wink.gif[/IMG] )

[B]WOD:[/B]
AMRAP in 15 min:
100m Run
10 1.5 Pood KB swings
10 Push ups
6 rounds, 1 run, & 9 KB swings

[B]Cash out:
[/B]20 Dips
(Again, thanks to Aileen & Jason of CrossFit BrandX Poway for allowing me to work out with them! I can’t say enough about their gratitousness and making me feel at home!):thanx:

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WU
2x20 GHD back extensions
3x10 pullup
3x20 pushup
3x20 20# wallball shots

WOD 5 rounds
400m row
15 K2E
14:36

m/55/178 CrossFitChesterton

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[quote=William Hoogsteden;802084][B]By in (WU):[/B]
3 rounds:
200m run
25 Mountain Climbers
5 Handstand Attempts (& believe me, They WERE attempts! [IMG]http://crossfitwrightpatt.com/wordpress/wp-includes/images/smilies/icon_wink.gif[/IMG] )

[B]WOD:[/B]
AMRAP in 15 min:
100m Run
10 1.5 Pood KB swings
10 Push ups
6 rounds, 1 run, & 9 KB swings

[B]Cash out:
[/B]20 Dips
(Again, thanks to Aileen & Jason of CrossFit BrandX Poway for allowing me to work out with them! I can’t say enough about their gratitousness and making me feel at home!):thanx:[/quote]
Bill,

Nice work! I love handstands, even though I'm not very good at them.....yet. Still need support most of the time. Coach wants to do a variant tomorrow of the workout you did today. I call those "Sneaky Pete WODs" 'cause they look so innocuous and only go for 10 or 15 minutes.......SHEESH! Killers!

Did you come out to CA (Poway)? We're about 7.5 hours north of there (NE of Yosemite Nat'l park) in the Sierra Foothills.

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6-24-10
3 rounds for time
15 thrusters (50 lb db)
30 sit-ups (abmat)
Run 800 m

35:49

Probably overshot on the db weight. Should have dropped to 40 lbs. Very broken sets, 1x at a time a lot of them!

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6/24 WOD

"Randy"
75 x 75# Power Snatches for time.
8:35 as Rx'd. Last time was 8:35 @ 65# in April. Pretty funny to get exact same time; very happy it was with higher, Rx'd weight. Snatch motion felt great.

Saw an inspiring performance by Troy doing his B.D. WOD this morning. Great job!

The Claw

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6-24-10
Snatch 3-3-3-1-1-1

[B]95, 115(2), 115, 125, 135, 135 [/B]
I have a hard time getting under the bar in a full squat position, worked on this for many reps with 95lbs before starting, got better but not very good, last 3 reps did a power snatch then OHS, tweaked my left shoulder slightly.

rest 5 min, then

AMRAP 12 minutes:

15 kb swings, 53 lbs
15 burpees
15 ball slams, 30 lbs
[B]4 rounds, +15 KB, +12 burpees,[/B] only broke burpees once

Extra work: 4 x 25 GHD sit-ups

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[QUOTE=Terry Dickman;802424]
I have a hard time getting under the bar in a full squat position[/QUOTE]

Me too, on snatches.

06.22.10: REST

06.23.10: REST (cut the grass, no weight vest, kinda overdid it on the stairs Tues PM, no rhabdo but really tight, sore calves, less so hips and quads)

06.24.10:
Month 4, Week 3, Wendler 5/3/1, OHS Day

WARMUP—
OHS
5x45
5x60
3x75
Full Body Stretch

STRENGTH—
OHS
5x95
3x105
2x120 ([B]F-3[/B])

Will do some hiking with k-bells, wearing VFFs tonight after work for a MetCon

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[B]JW[/B] nice to hear things are going well finally!!



[B]06.23.2010-Wednesday[/B]
20 Double Burpees, 10 Burpees 15# vest
Squat work




[B]06.25.2010-Friday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup - Row 500 (1:54 damper 8.5) squats, ohs, pushups, shoulder mobility & stretch
[B]WOD:[/B]
For time:
100 overhead squats - 95# (55#)
((perform 3 burpees every minute on the minute, starting with minute zero!))
[B]9:37 Rx[/B] This was kinda fun! Racing the burpee. Most I got in a round was 15 OHS. ROM suffered some toward the end... my wrists... OMG!! Maybe tape next time?? shoulders were fine.
Did a few sets x10 OHS afterwards...