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I'm BAAACK! ;)

Jack- Welcome aboard! These are a great bunch of folks!

[B]WU:[/B]

400m run

[B]WOD:[/B]

10 Wall Climbs
10 Toes to Bars
20 Box Jumps, 24" Box

40:33

[I]What a WOD! You wouldn't think those Wall Climbs would be as hard as they were![/I] [I]The time included two runs to the water fountains.[/I] [I]Had to do this in the base Globo, which got me some stares, especially with the Wall Climbs! Are my shoulders sore!!;)[/I]

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another great day at the box

3 rounds

50 air squats
50 m. sled pull with 150 lbs

8:50

phyiso tomorrow....keeping fingers crossed she will let me start to lightly work my upper body.

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Welcome Jack! I have only been Working out (period for a little over 2 years and CF since 9/2 of 09 and for sure these guys/gals on this site do an amazing amount of work. (I aspire to keep up and to rehabilitate this broken down body)
02.08.11
WU: leg swings, 25 airssquats, 500m rowing, 5min jump rope, kip hangs on the bar and 10 toes thru rings
WOD: 100 burpee Pull-ups (bar 10" above hands)
Time: 17:46 (first time doing this WOD) missed it last time around!

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[B]02/09[/B]
[U]Warm up[/U]
Jump rope - 25 singles, 25 left, 25 right, 25 back, 25 double-unders - the last are a mystery to me
Movement prep

[U]Strength[/U]
3RM bench press [B]150lbs[/B] new PB - 80% BW, very early days.

[U]WOD[/U]
AMRAP 20 mins
3 squat cleans 75lbs
3 ring dips (band)
3 power snatch 75lbs
3 dead lifts 175lbs
3 handstand push ups (box)
[B]9 rounds[/B] - less than Rx 95/225 but kept it moving throughout.

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Welcome Jack
Thats good work Michael

2/8 WU
4x10 walking lunge
2x10 air squat
20 K2E

WOD 5 rounds
10 front squat @95
10 pullup
10 pushpress @95
9:58

Post Battling Ropes 10:00

m/56/180

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[QUOTE=William Hoogsteden;901380]I'm BAAACK! ;)

Jack- Welcome aboard! These are a great bunch of folks!

[B]WU:[/B]

400m run

[B]WOD:[/B]

10 Wall Climbs
10 Toes to Bars
20 Box Jumps, 24" Box

40:33

[I]What a WOD! You wouldn't think those Wall Climbs would be as hard as they were![/I] [I]The time included two runs to the water fountains.[/I] [I]Had to do this in the base Globo, which got me some stares, especially with the Wall Climbs! Are my shoulders sore!!;)[/I][/QUOTE]

Yeah, I did wall climbs a few weeks ago in globo and got quite a few stares and questions.

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Yesterday WOD "Ledesma"

AMRAP in 20 min:

5 HSPU
10 Toes to Bar
15 Med ball cleans

8 Rounds + 10 toes to bar

Today 5K 28:48 on TM Slow

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Jack, what a phenom! Two WOD's in one day!!!

Mobility: shoulders, butt, hamstrings

Strength: 3X175,200,225 (6R) w. heavy bands.
3X10 dips, 3X10 50# DB's on incline press.

Wednesday 110209

Run 5K. Scale: Ride on stationary bike: 9:13. Level 12, Cadence 81-85 for entire ride.

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2/9
WU
3x20 GHD backext
3x20 air squat
Reverse Hypers
10@60
3x10@110
3x10@130
6x6 C2B pullups

WOD AMRAP 12:00
10 Back squat @ 95
walk across gym and back
10 Back squat
10 Burpee
6 Burpees short of 5 full rounds

Deb B I see you are doing Reverse Hypers, and at Body Weight! your one hell of a Woman

m/56/180

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[B]02/09[/B]
[U]WU[/U]
500m row
25 squats
25 jumping pull-ups
25 GHD back extensions
500m row

[U]WOD[/U]
6 rounds
100' walking lunges then...
21 - 18 - 15 - 12 - 9 - 6
pull-ups (sort of kipping with a band)
ABSMat sit ups
[B]18:37[/B] - legs like rubber