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[B][U]December 6[/U][/B]
Had to work late again (year end is quite busy for me) and missed yet another workout day.

[B][U]December 7[/U][/B]
[U]Warm-Up[/U]
5 minutes of jump rope drills
3 circuits: 5 strict pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and calf/hip mobility work
Some easy reps of today's WOD
[U]WOD[/U]
21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows
[B]24:41[/B]
I was interrupted once during the WOD for about a minute and didn't count the time, so my real time would have been a bit slower.
[U]Warm-Down[/U]
Shoulder and calf stretches

My jump roping is getting better. I think the other drills I am doing (one-leg and two-leg drills jumping in patterns among the four quadrants and cross-over jumps) is helping me get my rhythm better, which in turn is helping my DUs. I am consistently doing 4-5 DUs in a row now, which is an improvement.

Today's WOD was a killer and it was all about the snatches, which I ended up doing 3 at a time for the most part. The good thing about the snatches was that they tired me out so much that I was forced into using good form to complete the sets. Once my form got better (opening the hips aggressively rather than using my arms), the bar came up so fast that I almost lost control of it a few times. I don't focus much on the oly lifts and am not very good at them, so this was a good WOD for me to do.

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tonite we started out with 12x2 box squats

185 for 4 and then my coach knocked me down to 145 to concentrate on form. spread the floor with feet and push knees out through whole movement. what a difference in control going down and up. i can already feel it in my inner thighs.

then 3x6 good mornings

115-125-130

then finished off with 1-6 6-1 ab roll outs with a partner.....

over all a great day.

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Great PR [B]Tim.[/B]
Nice work [B]Cliff[/B]...how high was the box?


[B]12.07.2010-Tuesday-Day 2[/B]

Warmup: Row 500, squats, pushups, lunge et al shoulder mobility & stretch

[B]Strength: Backsquat[/B]
5x65
5x65
3x75
5x113
5x120
5x130 (7)
Did this in the cage at the gym, dislike! its a little too high for me to get and stay nice & tight before I walk out, what a diff that makes!

[B]WOD[/B]
With a 155# (95#) barbell, perform 5 rounds for time of:
5 front squats
15 pull-ups
35 double unders
[B]20:23 Rx[/B] Horrible day today. Should have been much faster. Could NOT get doubleunders going, my quads were burning (that never happens). Not sure if it was the airsquats yesterday (tend to kill me), PMS fatigue, dealing with other people's midlife crisis - or the deconditioning that tends to happen every winter as I get outside less (:( depressing!)

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Thanks Deb! :thanx: I am stoked (results are certainly a great motivator!)

I am discovering with now about 1-1/2yrs of CF experience that "the Certified Coaches" know what they are talking about and it is up to us to "do the work"!!

I have as well learning that as we "mature" our bodies recover/respond to exercise/stress/injury quite different than does a 20-s something. (Not withstanding) some of our Mature Elite Athletes with a long history of discipline in all areas affecting their "fitness" IE: many of my peers on this site!

Todays WOD was perfect for me (working on upper body strengthening) taken from the CF FB site-

12.8.10
[CENTER]5 ROUNDS[/CENTER]
Handstand Hold – 30 seconds
Max Handstand Push Ups
Static Pull Up Hold – 30 seconds
Max Strict Pull Ups
Hold Top of Ring Dip – 30 seconds
Max Ring Dips

*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.

(CHECKED EGO AT THE DOOR) AND "SCALED" the workout to 3rounds/and band assist where needed to protect the shoulders!
WU: row 500m 1:40 (shooting for 1:35):evilsmile
stretch, 5 pull-ups,

HS 5,5,8 (band assist)
PU-5,3,4 (full range chin over bar)
Ring dip-8,8,9 (blue band under knee between rings full depth)

side note: found a great deal on a Road bike (2008 Cannondale Synopse 6) my first road bike! (plan on riding on any day not raining to/from the box 21miles!--(wife is accusing me of going "Green"--and nuts at the same time!:ranting2:

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MWOD for shoulders and hips
Wendler wave 3 Bench Press(5X185, 3X210, 1X235 (8R)).

Three rounds for time of:
Run 400 meters(jog on treadmill at 5mph)
15 Pull-ups
50 Squats
15 Pull-ups
Finished in 20:48.

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16" box yesterday

today was all about power clean....used pvc for all the warm up and then due to shoulder issues

6x3 body weight (236)dead lift 45 sec rest control up and down with 2 4' chunks of big *** chain (about another 35-40 lbs total)

hammies really feel yesterdays work out...really looking forward to tomorrows rest day....

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WU
8 Rounds Cindy
3x20 AB Mat Situps

Bench Press
6@135
185
215
225
255 F
245 F
3 Sets 6 Pushpress
3@95
3@115
3@125

WOD
20 Hang Snatch @ 95
20 Burpees
20 Hang Snatch
6:49

m/56/185 CrossFitChesterton

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[quote=Michelle Simpson;875306]...you made my day!... ;)[/quote]t

Thanks, I live for that!

Deb- thanks! We survived the snow. Only got a couple of inches. Now we're getting January weather! (Freezing in the morning, then sweating in the afternoon after the noontime WOD! ;))

Tim - I call "Checking one's ego at the door" an "Attack of Sanity"! VERY important to do!!

Claw - you're awesome at those cleans!!

Jim -I was told I needed to do "Thompson". Awesome work!!

[B]7 Dec[/B]
[B]WU:[/B]
14# Wall ball toss (~15 min)

Snatch "clinic" (Worked on form)
[B]WOD:
[/B]1 Snatch every min. for 15 min.

Started @ 75# for about 5 min, went up to 85# for the next 5, tried 95# & failed twice, then went back to 75# & focused on form for the remainder. Humbling but good. Having to do a rep every 60 sec puts a lot of pressure. Wished I had tried 90#.

37 Burpees (Yay! Burpees!)

[B]8 DEC[/B]

[B]WU:[/B]

Circuits-
5 rounds-
20 ft Duck Walks
20 ft hand stand walks, feet on the wall
20 ft Burpee (Yay! Burpees!) broad jumps
5 24" box jumps

5 rounds opposite direction
20ft walking lunges
20 ft hand stand walks, feet on the wall
20 ft crab walks
5 24" box jumps

[B]WOD:

[/B]AMRAP
5 225# Deadlifts
10 24" box jumps
150m sprint
in 12 min
4 rounds & 2 Deadlifts

[I]SLOW but i felt good about my level of effort![/I]

38 Burpees (Yay! Burpees!)

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Hey Deb, hope you feel better on your next WOD. Do you ever wear the Underarmour cold weather or all weather gear during your garage workouts. They work pretty well for me in these temps. For a hard workout, UA cold weather is probably too much and if its really cold throw on a hat, that you eventually shed. Works for me.

Tim, props to you on the bike and bike commuting! :highfive: I wish more people did that and adopted a greener lifestyle. I bike to work a lot myself.

William, nice work on that AMRAP. Looked like tough one! Yeah, give Thompson a try, it's "fun"! So was the snatch/wall ball/KTE WOD. :smiley_ev

[B][U]December 8th[/U][/B]
December 8
Warm-Up
5 minutes of jump roping
5 minutes of dynamic stretching and mobility work
WOD
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
135,185,215,235,255,275,295,315,335,345

Jump roping felt really good. Just noticed that I did the deadlift sets a bit faster than rx'd since I started each set on the minute and didn't rest a full minute between sets. I was sore today (including my lower back) from all of the snatches yesterday, so I didn't go as heavy as I could have. My 1 rep dead lift PR is 355# and I think I could have done two reps at heavier than that, but decided to lay off for tonight, given the sore lower back. Deadlift PR coming soon!

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Jim C,

Nice work on the DL WOD (it was fun for me as well) Thompson RX would have killed me or taken a Heck of a long time! Can't wait to hear of your new DL PR! (have you done that BS Challenge)?? it was a hoot!

I am thrilled to have been able to get my first road bike for a decent price and plan on riding to the gym on days when the WOD is mainly upper body strength work (like today)

Did my first test ride today (only my 3rd ride ever on a road bike) 25 miles RT with two stops to adjust seat height/tilt and clean the wipers (I wish) averaged just under 17mph (with several miles of low gear hills)

William, Ego drop at the door always makes my body feel better the next day (form doesn't get compromised!)

Deb, If it makes you feel any better, I would still be on my first 5 DU's if I started yesterday!--I am a clutz when it comes to swirling that "hog tyier" around my head!!--You do an amazing amount of work and I like your "spunk"!!:evilsmile

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[B]12-6[/B]
21-18-15-12-9
Power Snatch 51#
Wall Ball squats 10#
Knees to Elbows
27:01

[B]12-7[/B]
2 x10 dead lifts
175-175-180-185-190-190-175-175-175-175

[B]12-8[/B]
Today was 3 rounds for time:
400m run (outside 20 degress)
12 pull ups (band)
40 air squats
12 pull ups (band)
19:21

[B]12-9[/B]
1 RM Clean & Jerk 95#

Diligently working my way up the scaled WOD's, some days are better than others...

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Keep up the good work Michelle!

[B][U]December 9[/U][/B]
[U]Warm-Up[/U]
5 minutes of jump rope drills
3 circuits: 3 strict pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work
[U]WOD[/U]
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
[B]12:29[/B]
[U]Warm-Down[/U]
Shoulder and calf stretching

21 degrees in the garage tonight, so wore my cold weather gear and kept my hat on the whole time and warmed up pretty quick. My arms are feeling pretty sore from all of the pull-ups. Runs and squats play to my strengths, but the pull-ups were a real struggle towards the end. With this weather, my mind is drifting to skiing!

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12/10 WOD

Overhead Squats: 1-1-1-1-1
Front Squats: 1-1-1-1-1
Back Squats: 1-1-1-1-1
Try to increase the weights on every repetition and start each new movement with the same weight that you ended with on the one before.

OHS: 75-85-96-105-115
FS: 125-135-155-165-175
BS: 185-205-215-225-245(PR)

Lifting heavy is just fun! Should have started OHS and FS at higher weight so I could have ended at PR's (currently 125 and 185, respectively). Felt like I had more in the tank on OHS and especially FS. Every rep felt great, full depth on every one (except I think I missed one on BS). Cool to get a PR on BS.

After the WOD, ran out to end of Stearns Wharf with Tyler and Glenn. Thanks for suggesting it, it was a stunning morning in Santa Barbara!

The Claw

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Friday 10 December

Filthy forty for me today as I continue to work my way up the scale.
For time: 24:10

40 Box jump, 18 inch box
40 Jumping pull-ups
40 Kettlebell swings, 3/4 pood
Walking Lunge, 40 steps
40 Knees to elbows
40 Push press, 35 pounds
40 Back extensions
40 Wall ball shots, 10 pound ball
40 Burpees
120 single jumps.

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Michelle, great time for the dreaded Filty Fifty.

Mobility WOD

Wendler Wave 3 Dead Lift:
5X 330
3X375
1X420(3).

Called it a day with that and did some coaching w. someone who looked like they were bound and determined to break their low back doing back squats on a Smith machine.

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nice job michelle. another PR for the claw!! nice :) Jim, geez its cold to do so many pullups - wouldve taken me all night.

[B]12.10.2010-Friday[/B]

Warmup: Row 500, squat lunge et al stretch

[B]Strength: Deadlift[/B]
5x105
5x135
3x155
5x195
5x208 (210 whatever)
5x220 ([B]12[/B], had more - but the WOD was waiting so I stopped. The guys were kinda cheering.)

[B]WOD:[/B]
For time:
1000 meter row
60 wall balls 16#
30 deadlifts - 135# (85#)
10 power cleans - 135# (85#)
100 double unders
((sub for double unders is 30 box jumps - 20"box)
[B]15:31 Rx[/B] DU again!! Im normally pretty good at them. Metcon, cycle, or the strength just before? Eh. Could've been worse.

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great work everyone.

friday banded bench press 3-3-3 narrow 3-3-3 med 3-3-3 wide

135 lbs

15-12-9-6-3
28 lb kb swing and then 20 meter bear crawl

6:24

then off to the santa clause parade with our company float. man was there ever a lot of kids there. some wobbly pops afterwards and another x mas party and a few more wobbly pops. got home much later than usual and was at the 8 a.m. class....it was ugly

back squat with 2 40lb chains....1-1-1 had 275 lbs on the bar plus the chains

then 2 3min amrap with 1 min rest of 2-225 lb dead lift and then 30 skips....

lost track of the number of rounds as my skipping rope was not coorperating.....not doint what i did last nite and going to a class again for a while.

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"lost track of the number of rounds as my skipping rope was not coorperating."

:rofl:

sometimes the universe is just not very well adjusted!

@Tribal Fitness today w. coach Jake Priest.

Wendler wave 3, Overhead Press
5X135
3X155
1X175 (3R)

Various warm up drill and exercises from the gymnastics cert.

2KRow: 9:27.

Made appt w. the coach to rehearse w. singlet and belt for competition at end of January.

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Deb, very impressive performance on the deadlifts and the WOD. It took me over 5 minutes to complete the 50 DUs at the end of the Filthy Fifty so I can't imagine doing 100 and finishing the WOD in 15 minutes. Pat, nice work on the deads and presses and Cliff, same to you on the squats. Those are pretty heavy weights you're pushing! I would love to put up those numbers some day.

[B][U]December 10[/U][/B]
Missed another work-out day. Had to be down at the pool early this morning to time at a swim meet and then had to work late.

[B][U]December 11[/U][/B]
[U]Warm-Up[/U]
5 minutes of jump rope drills
3 circuits: 3 strict pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work
[U]Filthy Fifty[/U]
50 Box jump, 24 inch box (2:25)
50 Jumping pull-ups (4:01)
50 Kettlebell swings, 1 pood (5:55)
Walking Lunge, 50 steps (7:18)
50 Knees to elbows (10:39)
50 Push press, 45 pounds (12:22)
50 Back extensions (14:00)
50 Wall ball shots, 20 pound ball (17:34)
50 Burpees (24:10)
50 Double unders (29:29)
[B]29:29[/B]
[U]Warm-Down[/U]
Shoulder stretching

The time for the Filthy Fifty was not quite legit since I had to stop part-way through for the guys to deliver our Christmas tree and then start again, so I had the advantage of a rest period.

I felt like crap today. The last three stations went on forever, especially the burpees. My shoulders siezed up pretty good doing DUs and it took me over 5 minutes to complete them. I'm getting better at them but am still bad at them.

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12/11 WOD

Mobility WOD. Painful, in a good way.

12/12 WOD @ SBAC.

Find my one-rep max OHS.
105-115-125-130F-130*-135*-145f-140*-145F
Very happy with OHS! 15# PR! :pepper: Used a depth cue and hit it on all reps. These are starting to click!

2000M row.
8:31.6. Started on a sub-8 pace, but couldn't keep it up past about 500M. During the 2nd and 3rd 500M splits, I felt like the loneliest man in the world. Just brutal. Need to get below 8:30 next time for sure. Started picking up the pace in the last 200M, but it wasn't enough to compensate for my slow 2nd and 3rd splits.

The Claw

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WTG on OHS, [B]Claw[/B] care to share you secret depth cue???:)

[B]12.12.2010-Sunday[/B]
Tired today

Warmup: Burpees, squat, lunge, et al shoulder mobility & stretch
[B]Strength: - Press[/B]
5x30#
5x45#
3x50#
3x75#
3x81#
3x81#
[B]Strength: - Bench[/B]
5x45#
5x55#
3x55#
5x75#
5x85#
6x90#
5? 6? sets of 10 Press 55#

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12.12.10:

Warmup
500m row
Stretch

WOD/Strength
DL 2x every 60 seconds
225, 235, 245, 255, 265, 275, 285, 295, 305 (was going to go to 315, but started feeling really crampy at 305, decided to call it there)

Cash out
50 k-bell swings @45 lb.

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[QUOTE=Deb Borbone;878512]WTG on OHS, [B]Claw[/B] care to share you secret depth cue???:)[/QUOTE]

Nothing magical, I just set a 12" box underneath me and went down until I tapped it with my backside, then up!

The Claw

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Claw: Impressive OHS. I would love to have those numbers. That's one of my goats and its due to poor flexibility. Working on that.

[U][B]December 12[/B][/U]
[U]Warm-Up[/U]
10 minutes of jump rope drills
3 circuits: 3 strict pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work

[U]WOD[/U]
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Bench (190#): 15/15/15/11/11=67 (PR by 4 - was hoping to do 75, but I'll take a PR)
Pull-Ups: 15/15/15/15/1/=78 (Tied PR)
Total: 145 (PR by 4 - thought I'd get 150, but this is ok)

[U]Warm-Down[/U]
Shoulder stretches

Time to kick the training up a notch this week. Too many rest days and not enough overall work. Feeling kind of off right now.

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just to make up for a slothfull weekend and not being able to make it tomorrow due to work things...

5000m row 24:32

and then 5x500m rows

all about 1:48

gotta get more time on the erg as the 24hours of rowing is quickly approaching.....

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JC, mobility work on my shoulders and hips helped a lot with the OHS. There's plenty of strength in the legs to lift these loads, its keeping it balanced on the way up and down that presents the challenge.

12/13 WOD

Tabata L-Sits (20 on, 10 off; 8 reps)

Followed by 3 rounds for reps:
AMRAP 5 Min
5 DB Clean & Jerk Progressions (Left clean, right clean, left jerk, right jerk, left overhead lunge, right overhead lunge.)
5 Handstand Push Ups
5 Chest to Bar Pull Ups
3 Minutes rest in between the 3 AMRAPS
(Start where you left off.)

Maybe should have taken today as a rest day, very tough WOD. Tabata L-sits turned into more like 15 on, 15 off, with very bent legs and tapping my toes on the ground even when up. Ugh.

3 Rounds for Reps:
7 rounds with 25# dumbbells and one pad for handstand pushups. C&J progression was clearly the bottleneck, with HSPU's a close second. Very difficult to get down to one pad on the HSPU's, and tough to get up to handstand position after a while too. Racing with Tyler, but not really fair since he was using 40# dumbbells. Ugh.

The Claw

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somewhere today, my energy got sapped!

Did a really long warm up--very stiff today.

Wendler wave 3 Back Squat:
5X250
3X280
1X315 (5R)

I am noticing that on BS day and DL day, I seem to be more fatigued after the heavy lifting and not as energetic approaching the met con that I usually have planned for later in the session. Today I just got started late and reached the end of my time limit for the session.

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[B]12.13.2010-Monday-Day 1[/B]

Row 500, squats lunges shoulder mobility (marc was waiting so it was short)
[B]WOD:[/B]
Complete as many reps as possible in 10:00 of:
95# (65#) thrusters...
... perform 5 burpees every minute on the minute, starting with minute zero.
[B]57 Thrusters.[/B] Saw people do this at the Hoboken Winter Challenge Saturday....Marc got the same score and he did 12 or so his first two rounds, I paced myself w/seven. Yeah - I think my metcon is def. down!!

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[B]12.14.2010-Tuesday-Day 2[/B]

Warmup: Row 300, squat, lunges, shoulder mobility stretch

[B]Strength: Squat[/B]
5x75
5x85
3x105?
3x120
3x130
3x135 (got 8) probably could do a few more but lost my air and that was that. Seems like my squats are getting a little better, still problems with my low back (long waist, I should be 5'10" LOL) - keeping my air & tight and keeping my chest UP....

[B]WOD:[/B]
For time: (25 minute cap)
3-4-5-6-7-8-7-6-5-4-3
squat clean thrusters - 135# (85#)
burpee box jumps - 24" (20")
[B]22:34 Rx[/B] Wow. My last set of 3 squat clean were crap (parallel) since I was trying to beat the clock, needn't have been, if I knew I had that much time left (staggered clock). I didn't wanna miss this one!! Pretty good one.

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Deb, way to go on two tough consecutive workouts.

[B][U]December 13[/U][/B]
Lots of work again today but once again no WOD.:ranting2:

[B][U]December 14[/U][/B]
[U]Warm-Up[/U]
5 minutes of jump rope drills
3 circuits: 3 strict pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work

[U][B]WOD[/B][/U]
[B]"Whitten"[/B]
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters (up and down a 400M hill)
22 Burpees
22 Wall ball shots, 20 pound ball
[B]45:20[/B]

[U]Warm-Down[/U]
Stretched shoulders, hamstrings and did some calf/hip mobility work.

Had to work late AGAIN tonight and arrived home in a bad mood, but said to hell with it I'm doing Whitten. Didn't finish until 9:30 and it was 19 degrees in the garage, which ended up being a good temp to do this WOD in (I was stripping down by the time it ended). It was all about the burpee/wall ball shot combo for me (quite the shoulder burn). The swings/box jumps/runs weren't too bad. Ok, I feel better now.:)
__________________

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crazy 45 minute wod there jim!

yesterday at the box was spent entirly on snatch with pvc. i think most of us were getting quite good by the end.

then choice either 4 minutes of double unders or a 1000m row.

since i suck at double unders i chose the 1000m 3:42

wondering what todays adventure will bring.........

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Some days I'm a little intimidated to post my WOD's because I still scale more than not, but posting them reminds me of the power of consistency.

[B]12-13 Fran[/b]
8:04
55# thrusters
band pull-ups
Improved over 41# and band pull-ups on 9-9 from 8:44 time.

[B]12-14[/B]
3 rounds 6:19
10 dead lifts 125#
30 GHD sit-ups

[B]12-15[/B]
Shoulder Press 1-1-1-1-1
55#, 65#, 70 missed, 65#,65#
Push Press 3-3-3-3-3
70#, 75#, 80#, 85 missed, 75#
Push Jerk 1st Time to do these 5-5-5-5-5
65#, 65#, 70#, 75#, 85#x4 missed on 5th rep, 75#

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12/15 WOD

“Helen”
3 Rounds for Time of:
400 M Run
21 Kettelbell Swings (1.5/1)
12 Pull Ups

12:15 as Rx'd. Nearly a minute slower than back in June, that's not good. Runs slow, only the first round of KB swings done unbroken, and the outside pull-up bars were wet, making grip a real challenge (no more than 6 consecutive at any time). I have got to get my metcon kicked back into gear.

The Claw

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car trouble, car warranty problems, yikes! couldn't go to gym. Maybe some extra rest will be ok!

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[B]Michelle[/B] no need to feel intimidated. The scaling is the beauty part. The important part is you got it done & good on ya! :) (I scaled today can't do chest to bar and the 24 kg would kill me for deadlifts on Friday).

[B]12.15.2010-Wednesday-Day 3[/B]

Row 500, squat, lunge, et al shoulder mobility & stretch

[B]WOD:[/B]
5 rounds for time of:
30 kettlebell swings - 24kg (16kg)
10 pull-ups
((shedkickers, use the heavy kb and do chest to bar pull-ups))
[B]16:13 Rx[/B] terrible time on this one. Big hands, long arms & torso. :rolleyes:

Did some rows.

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Michelle - [I][B]NEVER[/B][/I] feel intimidated about scaling!!! It's an attack of sanity in my book! ;) (Now, if you're doing Whitten in under 4 minutes, you might want to scale up....)

Pat- I feel your pain.:(

My life is not my own this week. My nineteen year-old is in the hospital along with two brother-in-laws. :(

[B]9 Dec:[/B]
[B]WU:[/B]
200m run (felt good)
2x10
GHD situps
push ups
squats

Dynamic stretching
Frankenstein/toy soldier walks (2 Box lengths)
Spidermans (2 box lengths)
hip openers
high knees (2 box lengths)
butt kickers (2 box lengths)
skip for height
skip hip openers (2 box lengths)
inch worms (1 push up)
[B]
WOD:[/B]
AMRAP:
12 min:
9 35# Thrusters
5 Rope pull ups from lying down
[I](wanted to do rope climbs but my taped up hands were [B]TOO[/B] slippery for me to get a grip!):ranting2:

[/I]Completed 5 rounds[I] & [/I]5 Thrusters!

[I](tore off the tape & was able to to 2 rope ascents afterward just to prove I could do 'em!)[/I]
39 Burpees! (Yay! Burpees!)

[B]15 Dec:
WU:[/B]
3x10
Blue band assisted pull ups
walking lunges
GHD situps

[B]WOD:[/B]
"Nancy"
5 RFT:
400m run
15 reps 65# over head squats

20:57

Did this on July 16th. [I][B]Clipped 54 seconds off that time[/B][/I] AND that's with HEAVIER weight & a restroom break!! Still doin' "the Happy Dance"!:pepper:

45 Burpees! (Yay! Burpees!)

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oh yeah,[B] Jim[/B] thanks (yesterday wasn't bad, I heard it wrecked a lot of people (?) & Whitten looks awful!!! Pat, looks like everybody's busy - what happened to J Burch??)

I swung the guys 70# kb today - hysterical!! American swings, 2-3x - when that thing's coming down, it's [B]COMING DOWN!!![/B] Almost pulled me into an involuntary forward roll!! :rofl::rofl::rofl:

Wow William, sorry to hear that - hope everything works out ok.

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michelle---don't worry about scaling. the important thing is that you are out there doing it.

12x2...16"box squat 185 lbs

10-5-10 big *** green band good mornings on mid height bar

then

21-15-9

225 dead lift and modified push ups which turned into air squats when i tweaked my elbow on the pushups (which i find out afterwards it is a pinched tendon...just spent the last hour with an ice pack on)

6:42 with time included to assess my elbow and change to air squats.

morning work out was 14 minutes of upper body sled pull work with 45 lbs on the sled.

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Hey thanks for asking about me Deb I am taking off till Monday ( I hope)
last WOD was 12/10 pulled something in my back moving the basketball Hoop out of the drive Sunday when it blew over in the snow storm, so I need a rest anyway, my body tells me. Glad the thing did not fall on a car when it blew over.

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[b]William[/b] I hope all is ok with your son and extended family.

[B]Thanks to all[/B] for your comments on scaling. I'm moving my way up the scales slowly but surely. And thanks for posting your WOD's.

Spanked the 25 year old younguns this morning, we were all scaled the same.

3 rounds for time:
10 strict blue band pull-ups
30 GHD back extensions
4:30