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Nice Work Folks! Been out of pocket with travel & visiting my folks (86 & 85 years old) in a retirement community. Got me to thinking, then I read in the CF Journal about athletes in their 80's moving better than 25 year old sedentary people. Know where I want to be!! :D

[B]WU:[/B]
150 SUs (& DU Attempts)
2 rounds:
10 Walking Samson stretches
10 Hollow Rocks
10 SLOW Squats

~200m Butt kickers
~ 50m :
high knees
Butt Kickers

[B]WOD:[/B]
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters:dunno:

28:59

[I]Wore my sunglasses out since it was sunny on the way to the box - during the 1st mile, it rained!:dunno:Turned out it was good since the weather was balmy (for December!) Got the 1600 m done in under 9 min, but the 1200 m was brutal! The 800 & 400 went really well. Got the 400 done in under 2 min. I hate timed runs, but this wasn't half bad.[/I]

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Tuesday December 4, 2012

Two metcons and a lot of thinking about CrossFit, triathlons, and obesity.
[url]http://jtkalnaynovels.wordpress.com/2012/12/04/crossfit-and-triathlon/[/url]

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JT -Interesting thoughts! Often thought about doing something in addition to running during a race...

[B]WU:[/B]
400m run
10 Burpees (Yay! Burpees!!)
15 Samson stretches
15 AbMat Sit ups
3 Wall Walks

10 DL @ 95#
10 Hang Squat Cleans @ 95#
10 Jerks @ 95#

[B]WOD:[/B]

3 RFT:

10 Squat Cleans @ 95#
20 24" Box Jumps

12:12

[I]Tougher than it looks! Broke the rounds into sets of 2. Got good hints on Box Jumps, (rest on the top of the box, keep your core tight on the descent, keep your eyes on the horizon not the box...) Still the squat cleans SMOKED my quads. 2nd & 3rd round went better than the first. Slowest time in the 0600 class, but they're a bunch of firebreathers so I didn't feel too bad about it![/I]

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interesting day today....saw the dr. re my foot and the ct scan...nothing currently broken down there, may have been at some point but now the dr. is thinking something to do with ligaments...ordered a MRI and keep the air cast on for 2 more weeks till i see her again....

tonite

4 minutes battling chains 18' 5/8" chains 120 reps

5 minute break

4 minutes sit ups 102

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12/4 WOD

A) Power Snatch, 2 reps EMOTM, 10 sets
Started at 95, then to 100, ended at 105.

B) OC Throwdown WOD#1
10 Min AMRAP
15 Power Cleans (95#/65#)
30 double unders
4 rounds plus 7 PC's.

I like the Oly lifting EMOTM a lot, it really helps me experiment and find the movement. This time I worked on dropping under the bar to catch it. 105 was a good weight because I could not muscle snatch it up, so I either dropped under the bar and caught it properly or I did not and then had to press it up. Great feedback!

My double unders on the AMRAP sucked! After two rounds I realized my rope was hitting some weight racks behind me, causing a whole bunch of misses. On third and fourth round I move away from the racks and double unders went much better. However, I'm not sure how much faster I would have been had I done OK double unders from the start, since the PC's were so taxing. After first round of PC's I ended up dropping bar from rack position to alleviate stress on lower back caused by lowering the bar.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8248114872/[/url]

Claw

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Ralph

Four X:
8 Deadlift 250/175
16 Burpees
3 Rope climb
600 meter Run

Scale: 3:1 rope ascent from floor to overhead and 400run
40:24.

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5 x 15 dbell bench press 40-45-50-50-50
3x15 lying tri extensions 15-15-15 shoulder not real happy
100 black band each hand middle bar push downs was down to sets of 5 by the end. tri were on fire
100 green band hi bar standing abs...unbroken

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Way to go guys!! Impressive stuff!!

[B]WU:[/B]
100 SUs [I]Took me 3 trys![/I]

[B]WOD:[/B]
([URL="http://www.crossfit.com/mt-archive2/008671.html"]1 Dec 12 WOD[/URL] Scaled)
20 x Wall Ball - 20lb
20 x Sit-up
20 x Box Jump - 24.0in
20 x Push-up
20 x Squat Clean - 95lb
60 x Single Under Jump Rope
20 x Dumbbell Thrusters - 35lb
20 x Pull-up
20 x Overhead Squat - 95lb
20 x Kettlebell Swing - 53lb
20 x Ring Dips
20 x Sumo Deadlift High Pull - 95lb
20 x Burpee
20 x Back Squat - 95lb
20 x GHD Sit-up
20 x Walking Lunge
20 x Deadlift - 95lb
20 x Knees to Elbows
20 x Front Squat - 95lb

40:53

[I]Did this instead of the [URL="http://crossfitwrightpatt.com/?p=1207"]CFWP WOD for today[/URL] due to scheduling conflicts. Ran into a buddy who was going to to do this. It looked like fun on the main site. Figured to scale the 135# lifts & focus on form. :D This was tough! Did 18 WBs in a row! This was a slug fest. My buddy kept ahead of me most the way until the Front Squats. I got 'em done 20 straight and got 'em done just before he did. Nothing like being consistent![/I]

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[B]WU:[/B]
.555556 mi run
100 SU
10 DU attempts (Got more than I thought I could!)
10 Push Ups
10 Air Squats
10 24" Box Jumps

[B]WOD:[/B]
5X3 Overhead Squats

45#-65#-95#-115#-125#(f)-115#

[I]Had to do this @ the base Globo, which puts the fear about dropping the weights, so I end up not pushing it. Wasn't happy with my 115# depth, something I have to work on.[/I]

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Where is everybody?!?!?

[B]7 December:
WU:[/B]
run/jogged laps around 1/2 the basketball courts
Mobility stuff
Snatch Practice

[B]WOD:[/B]
Randy

75 Power Snatches @ 75#

Rx'd

8:07

[I]Clipped [B]3:40 OFF[/B] my last (9 Sep 11) attempt at this WOD!! :pepper: Tried to keep to sub sets of 5 reps (counting down). More than once, it was a subset of 3 then 2, but it seemed to help my consistency! Was the 2nd done in the 1200 class! Good WOD![/I]

[B]Cash out:[/B]
Tabata AbMat sit ups

13,13,13,13,11,10,10,11 = 94 reps

[I]Consistent 13 for the 1st half, then I started to cramp up in my abs, which slowed me down![/I]