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Merry Christmas to everyone, OOPS is it cool to say that these days?
Hang in there Bill with the new box
12/22
WU
20 lunge
20 air squat
3x20 GHD back extension
3x20 K2E

Snatch Press 1 @95 1 @115
Bench Press wu @ 115/ 1@225 1@245
50 Ring dips 20/10/15/5
8 sets 8 bent over row @ 95

WOD
10-1 Snatch @65
1-10 Thruster @65
13:00

10/24
WU
3x20 GHD
AB mat situps
20K2E
Back Squat 2x10
2@155
2@185
2@205
the rest @ 235
Sumo stance/grip DL 10 sets of 3
3@185
@225
@275
@315
the rest @ 335

WOD 10 rounds
1DL @315
2 Box Jump 24"
3 weighted pullup @35
untimed

m/56/185

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[B][U]December 24[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
3 circuits: 5 strict DH pull-ups, 10 push-ups, 10 sit-ups, 10 squats with hold on last one at bottom
10 minutes of dynamic stretching and calf/hip/shoulder mobility work

[U]Main Workout[/U]
Tabata "Bottom to Bottom" Squat, then run 1 mile
Clock starts for run on rising from last squat.
Ran 1/2 mile to the HS track
[B]13 squats (15/14/13/13/13/13/13/13)
7:03 (performed outdoors on the HS track)[/B]
Ran 1/2 mile home

Bench Press: 10x45#, 10x135#, 5x185#, 5x210#, 4x240#

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

For the most part, felt pretty good today. B2B squats were fine initially, but then my first couple of squats were slow ones to stretch my legs out a bit and that's when I went from 15 to 13 per tabata. The last two rounds hurt a bit. I was a bit disappointed I didn't go below 7 minutes on the run, but I need a bit more practice pacing myself on the track (unlike the treadmill where you can just dial in your goal and hang on for the ride). Overall, I feel ok about the effort. My left shoulder was a bit sore doing bench presses, but the results were ok. I've never tried more than 250# before but will try to beat that next week, along with (hopefully) new PRs on deadlifts and shoulder presses.

Ok, time to start celebrating. Merry Christmas and Happy Holidays everyone!

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I wrote down the workout this AM and never got to it. Good active family time w. daughters and grandsons. We've done a hike, one trip to playground, decorated ornaments, decorated a tree, and plan 2nd trip to playground. The 5 year old just learned to go hand over hand across an elevated ladder from one platform to another. This made me as proud as when I saw him take his first step.

Hope that you all have a great holiday.

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Enjoying Christmas Eve with the "Kids" and Grandkids! Took them Sledding today and then it started raining so while everyone was watching videos I set about splitting and stacking the last 2 cords that I had hauled out of the woods!-My shoulders are a bit trashed from swinging the splitting mall :rofl: My youngest son after dinner decided he would do an evening WO with the ole man so I "took him to the wood shed" (so to speak)
WU: row 500-1:45, dislocates, leg swings
W/O: 25 air squats, 3 x 10 flys (not sure what the stack weight really is?)
3 X 5 deep dips
3 x 10 leg raises
3 x 10 Lat pull downs
3 x 10 horizontal rows
Row 500-1:42
25 Air Squats
(number 1 son did pretty good for not working out (was inspired to start working out with me after the 1st (Hallelujah)
Cool down: set out milk/cookies for Santa and help Santa bring in the "new bike"--fill my bride's stocking with a little "Bling" gift just cause!
(Merry Christmas all and to all a good night););)

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[B][U]December 25[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
3x15 squats with hold at bottom
10 minutes of dynamic stretching and calf/hip/shoulder mobility work
[U]Main Workout[/U]
Back squats: 10x45#, 5x135#, 3x210#, 3x250#, 7x255#
"Randy"
75 pound Power snatch, 75 reps for time.
5:56
2.6 mile hill run
24:05
[U]Stability Work[/U]
50 x each leg of side leg raises with 3# ankle weight
50 x each arm of side-lying shoulder rotation with 5# weight
2 minute plank
[U]Warm-Down[/U]
Leg and shoulder stretching

Burned off the eggs benedict, bring on the turkey! Merry Christmas everyone!

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[B]Happy Holidays everyone!![/B]

Unintentional rest all week; kids needed me for this and that every night.
Deadlifted on the 24th that was about it.

[B]Sunday 12.26.10[/B]
Gym is usually closed, got an email Im invited to Coach's bday WOD today so I went. We're having a blizzard - who knows if training is a go tomorrow. Got a feeling [B]Jim C[/B] and I could be shoveling snow for time!!! We're not supposed to get as much where I live, Delaware Water Gap, they're calling for over a foot down there (careful what you wish for jim :))

Warmup: just a few squats and lunges.... not enough room!! I forgot my balls too. Got weightlifting shoes for xmas, wonder if I should've worn them.
[B]WOD: Pat's Birthday[/B]
95#/55#
3 rounds:
•13 Power Snatch
•13 OHS
25 Body Blasters (burpee/pullup/knee to elbow)
3 rounds:
•13 power clean
•13 push press
50 burpee box jump 20"
3 rounds:
•13 SDHP
•13 Pullups
71 Kettlebell swings 32/16kg
[B]37:xx [/B] Pullups & KB swings - grip was gone at the end, did 75 swings. Other than my coach, who scaled up to 65#, no other girls Rxd this one... Not that happy with the time it didn't seem that hard... got it done.

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Great work Deb~ and the rest of you. Looks like a lot of you are persevering through the in-climate weather and the temptation to over indulge during the Holidays.

Must say I have not been as consistent as I could be (while away from the gym and home) I have been nagged by a lot of muscle strain and minor injuries that are really causing a "battlefield" in my mind! I am considering finding a professional sports physical therapist after the first to do a comprehensive evaluation of my muscular condition/ROM from a medical standpoint (any suggestions) from the rest of you "more seasoned athletes" is welcomed. Seems that most of the guys I workout with including my Coach/box owner are less than half my age and are not used to working with us older folks.
I do intend to maintain consistent effort in this coming year and do even a better job with nutrition.

Thanks to all of you for a great year of encouragement and comradely
Be Blessed!

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Nice job on the workout Deb (it looked tough!), and you're right about the snow! :yikes: I don't mind though, reminds me of being back in Canada. There will be quite a lot of shoveling over the next 24 hours though.

[B][U]December 26[/U][/B]
[U]Swim Workout[/U]
1x400 yds (warm-up, untimed)
2x200 yds (3:30, 3:25)
4x100 yds (1:35-37)
6x50 yds (0:41-44)

[U]Skill Work[/U]
10 minutes of jump rope practics
Power cleans: 3x135#, 1x155#, 1x175# (tied PR), 185# (F)

[U]Necessary Work[/U]
Shoveled 4" of snow with my son (30 minutes). One more snow circuit tonight and then probably another very big one in the morning.

Swim felt good and the times are starting to drop. Jumping rope felt good, power cleans sucked. I thought I would get 185# easy, but need to be a bit quicker and aggressive dropping under the bar. More practice needed. I think I will add this to the 5-3-1 weekly rotation.

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Jim hope you made out ok in the snow. For a change Blairstown got LESS than everyone else, maybe 6"?? not bad at all.

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[B]Deb nice workout![/B]

[B]12-23[/B]
Tabata bottom to bottom plus 1 mile run.
This one was ugly. 10 on the squats 11:22 on the run, nothing like a 32 degree run in the dark. :)

[B]12-24[/B]
Upper body strength workout at home, box closed for 3 days.

[B]12-27[/B]
Split Jerk 1-1-1-1-1-1-1
85-95-95-100x-95-95-100 pr by 10# since Sept.

It felt great to be back at it today after 2 days of rest.

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[QUOTE]12-27
Split Jerk 1-1-1-1-1-1-1
85-95-95-100x-95-95-100[B] pr by 10#[/B] since Sept.[/QUOTE]
way to go, [B]Michelle[/B]! PR congrats!:pepper:

[B]12.27.2010-Monday-Day 1[/B]
Warmup: Squat, Lunge, Pushups, 30 Doubleunders (unbroken) et al. shoulder mobility, lacrosse balls & stretch

[B]WOD:[/B]
For time:
50 walking lunges (total steps)
40 pull-ups
30 double burpees
20 deadlifts - 135# (85#)
10 push press/jerk - 135# (85#)
[B]12:21 Rx [/B]
I did this in town here at Blairstown Fitness, b/c the snow & cold and its close, brought my own chalk & bumpers. It was a good pullup day (squat cage) but nothing like the shed! No one to push me, too many machines, people going thru the motions, felt like I was wearing jailhouse stripes! (dead silence during my double unders, and pullups - well, I tend to 'bark' at the top of my pullups!:rofl:). Place needs a good dose of [B]CrossFit![/B] In my best Lurch voice: "uuuuuuugggghhhhhhh"

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[QUOTE=Deb Borbone;883705]Jim hope you made out ok in the snow. For a change Blairstown got LESS than everyone else, maybe 6"?? not bad at all.[/QUOTE]

We got about 19 inches of snow. Took me three hours to shovel out, but it was a nice work-out with my dog (she catches the snow in her mouth and drives me crazy but has fun) and now it's beautiful out. :cool:

[B][U]December 27[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
3 times through the following circuit: 5 strict ring pull-ups, 10 push-ups, 20 sit-ups, 10x45# OHS
10 minutes of dynamic stretching and calf/hip/shoulder mobility work
[U]Main Workout[/U]
[B]"DT"[/B]
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
[B]12:41 (scaled to 135#) (last time was 11:41 at 95#)[/B]
[U]Stability Work[/U]
50 x each leg of side leg raises with 3# ankle weight (gluteus medius)
50 x each arm of side-lying shoulder rotation with 5# weight (rotator cuff)
2 minute plank
[U]Warm-Down[/U]
Shoulder, calf, hip and hamstring stretching
45 minutes of shoveling wind drifts

Broke my other Buddy Lee rope tonight in the cold garage, even though I kept it indoors until just before the WOD and only jumped on the rubber mat. I was just about to break my record of 10 consecutive DUs when it broke. I had to switch to my final rope, a Fitness Gear one and, surprisingly, I liked it (it was easier to get going). Got a bunch of 9s in a row but kept choking on #10. DUs are slowly getting better, but its time to order some replacement ropes. DT was tough, but I was happy with my improvement versus last time. Smashed my nose really hard with the bar during round three of the "DT" push jerks and saw stars and scraped my nose up a bit. Good fun!:smiley_ev

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[B][U]12-27-10[/U][/B]
1. Anderson Squats - ME
work up to 1 RM, then drop to 80% and do AMAP.
315 lbs, then 7 reps at 255 lbs

2. Walking Barbell Lunge - 95lbs
3 sets - 20 meters

3. 3 rounds of;
15 GHD situps
10 Toes to bar

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Hope everyone had a great Christmas!

Sorry to hear about the snow out east. We just got dustings on the 25th & 26th, just enough to freshen the snow covering.

Couldn't make it to the box on Monday, but tried parts of "Collin" (2 25" KBs over 400m & 12 115# push presses)-Brutal!! :yikes:(If I tried that WOD, I think I'd still be doing it! ;))

[B]28 Dec[/B]

[B]WU:[/B]

400m run
10X2-
Push ups
GHD sit ups
Air squats

2 box length (~25ft) Bear crawls

[B]WOD:[/B]

Push Press 3-3-3-3-3-3

95#-115#-135#-145#-165# (2/3 :()-155#-155#

[I]checked my log & I hadn't done this other than the 12 115#ers yesterday, so I got some PRs!:pepper:[/I]

Still have 58 Burpees (Yay! Burpees!) to do....

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[B][U]December 28[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
10 minutes of dynamic stretching and hip/calf/shoulder mobility work
[U]Main WOD[/U]
[B]Ski Circuit[/B]
3 Rounds of:
25 x 24" box jumps with full hip extension at top
50 squats
50 walking lunges
48 x 12" slalom pattern hurdles
1 minute wall sit @ 90 degree angle
3 minute rest between rounds
[B]round 1 - 6:35, round 2 - 6:48, round 3 - 6:44[/B]
[U]Warm-Down[/U]
Shoulder, calf, hip, hamstring stretching

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Nice PR Michelle, Great work Deb and JIm, Terry as always you are the Man

12/26 open Gym
stretch
3x10 GHD Back Ext @ 45#
20 20# wallball shots
3x15 24" box jump
4x10 pullup
10 push up and dips
AB mat situps
3x15 K2E
3x10 35# Dumbell thrusters
2x21 55# KB swings

m/56/185/

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12/27
WU
500m Row
10 Air aquat
10 Push up
10 Sit up
500m row

Front Squat 1@135 1@ 155 1@175 1@ 185 1@ 190
Good Mornings 3x6 @ 135
3x10 GHD Back ext
3x10 Reverse hypers @ 50#

WOD EMOM for 20:00
1 Jerk @95
2 Jerk behind Head
4 Burpee

12/28
WU Lunges Air Squat Pushups

WOD AMRAP 12:00
60 Jumprope
10 K2E
10 rounds

m/56/185

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great xmas in whistler. lots of snow, good food and family.

back to the grind now.

a.m. shoulder work out 40lb.

wod....as few rounds as possible....20 minutes

wall squat, plank, double k.b. each side hangs.24 kg each hand. (everybody else got to hang from the pull up bar)

8 2/3's..rounds.....

i may have mis understood the requirements and tried to do as many as possible rather than as few as one girl in our class who had been skiing for the last 2 days did not complete one round....

oh well there is always tomorrow......

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[B]12.28.2010-Tuesday[/B]
Some kind of stomach bug today, tried this one and had to bail. Maybe just rest Wed.

Warmup, couple burpees
WOD:
3 rounds for time of:
30 front squats - 95# (55#)
15 knees to elbows
30 back squats - 95# (55#)
15:00, had to stop after 2, 2.5 rounds...
I think it was Ramen Noodles, i know how much s**t is in it, but in a pinch there was nothing else, I used only a tiny bit of the seasoning - eeww never again.

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[B]12-29[/B]

[B]WU: 2 rounds[/B]
12 Pushups
10 squats
8 bar dips
6 empty bar OHS

[B]WOD: 3 rounds 15:26[/B]
10 bar dips
20 OHS 41#
30 wall ball shots 10#

This was an affiliate WOD programmed by one of our trainers. Those last 30 wall ball shots were brutal.

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[B]29 Dec

WU:[/B]
400m run
10 Kettlebell swings, 1.5 pood
10 Pull ups (2 kipping, 8 blue band assisted, [I]still have "Stigmata" from G.I. Jane![/I]
10 air Squats
10 GHD sit ups
10 Push ups

[B]WOD:[/B]

Helen
3RFT:
400m run
21 Kettlebell swings, 1.5 pood
12 blue band assisted pull ups

13:39

[I] Almost a half a minute slower than back in March, but the runs were on a slower course AND I was doing jumping pull ups. So, I'm not scaling as much. AND I was able to do the KB swing straight through! I'll grasp at anything for a victory!! ;)[/I]

59 Burpees! (Yay! Burpees!)

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Looks like everyone's workouts are great. I have been sick with a chest and head cold for the last 3+ days. My appetite really decreased. Went back to work today. Things are getting better as the day goes on. Hope to be back into working out over the weekend. One thing that has happened with so many days off--all those little aches that nag at you when you work out---they are all gone. I plan to start the mobility WOD tonight and continue with it daily whether I am at the gym or not. I have logged too many hours in my LazyBoy!

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[B]12.30.2010-Thursday[/B]
I still don't feel right!!! Went to local globo to just do strength. Disappointing session. blew it Christmas week; messed up my %s. (I need my schedule to get back to normal, get it together, pick a goal & be consistent already! And CF gym is moving in spring & wondering what am I going to do.)

[B]AND [/B]I saw a young guy "squatting" - I kept thinking he's going to start - like 5 times, but that was all there was! I kid you not, a good foot above parallel!!! Then donkey kicking and walking around wrecked so I said, oh, it looks heavy. 330# on the bar! That he obviously couldn't squat. I told him my last deep max in the summer was barely half that. [B]THEN HE TOLD [I]ME[/I] I SHOULDN'T BE LIFTING THAT MUCH ANYWAY!! [I]GEEEZ[/I][/B]

[B]Strength: Press[/B]
5x45
5x45
3x55
5x65
5x70
5x75
5x10x45#
Pullups not that many takes me a long time to do deadhang & I forgot a band, so maybe 10? And then I just did kipping ones.
[B]Strength: Bench[/B]
5x45
5x55
3x65
5x65
5x70
10x75
5x10x55#
Barbell Row 3x10x55#
Dumbbell Row 2x10x20#

Nautilus Tricep thing?? 3 sets of 10, decided i didn't like it
Close grip bench 3x10x45#
Dumbbell lying tricep extension

Then squat cleans, some snatches & OHS w/light weights, and more pullups.

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yesterday review for today's football total and skipping

450 singles 5:38

man did my calfs feel it this morning. nervious all day about football totals for some reason.

clean 175-scratch 185...not paying attention to what i was doing-185 p.r.

back squat 335-345-355 scratch for not enough depth.would have been a p.r. ...stupid rules... :smiley_ev

bench press 195-205-215 p.r.

dead lift 395-405-415 p.r.

football total 1160

i was happy with my total but i felt i left a bunch on the floor so in one reguard disapointed in myself....but there is always next time...

hope all has a great new years eve......

anyone who is interested in mountain bike racing check out [url]www.testofmetal.com[/url] it is a small comunity race and registration starts 6 p.m. west coast time january 1st.

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Pat - Hope you're feeling better. Sometimes a break will REALLY help your training.

Cliff - great job on that football total. I jealous that you can back squat that even though it wasn't official.

Deb - I know what you mean about going to the Globo. They have SO much equipment for SO little results! I've had more improvement in all aspects of my fitness in a year of crossfitting than in a decade of working out at Globos! I used to like Nautilus, now, EH!

[B]WU:[/B]

Row 500m
10 Burpees (Yay! Burpees!)
5 pull ups [I]Had to use the blue band assist for 3[/I]
10 knees to elbows
10 push ups

[B]WOD:[/B]
"Diane"
21-15-9

225# dead lifts
hand stand push ups

11:23

[I]Felt good! Wished I could've strung more than 1 or 2 DLs together! But my fire-breather buddy did it in a little over 10 min, so I don't feel bad at all!
Funny thing, there was a sizable earthquake (3.8 on the Richter scale) over in Indiana that happened about the time we did the WOD! Not claiming that we had anything to do with it. Jus' sayin' ;) [/I]

60 Burpees (Yay! Burpees!)

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Just to be clear, this is not whining. I haven't done a workout since a week ago Monday. My otherwise head cold has now evolved into bronchitis much as it does around this time of year almost every year. So as an athlete, my thoughts turn to the consequences of missing so much training time. Rather than end this year on a sour note, I thought that I'd share the following with you all---something I've known for a while, but now find supported by research.
(wfs).

[url]http://well.blogs.nytimes.com/2010/12/29/phys-ed-if-you-are-fit-you-can-take-it-easy/?ref=health[/url]

Have a happy new year gang. I truly appreciate the companionship and support on this board.

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[B]Happy New Year to All![/B]
Pat - Hope you feel better soon.
William- Nice job on Diane, earth quake in Indiana? must of been you guys dropping the weights.
Cliff - awesome job on the CF Football total, are you following the CF football program? The MB race looks fun, I use to MB race when I lived in AZ. Moved back to Cali and live in the Valley so nearest "good" MT biking is a few hours away.
Deb - too funny about the young squatter, I am betting there would be many CF women that could out squat him if he went at least to parallel.


[B][U]12/28[/U][/B]
21-15-9 reps of:
Grapplers Clean and Jerks 135 lbs
Ball Slams 25 lbs
Time 12:15

[B][U]12/31[/U][/B]
Bench
- warm up 3 reps to 75% 185lbs
- go for 1 RM 2 board press - did 275lbs
- AMAP at 80% 225lbs - did 7 reps

3x25 Incline DB press
3x15 DB extensions
3x10 DB Flies

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Cliff, nice work on the football total and congrats on the PRs. Those are impressive weights. Terry, good job on the bench. William, well done on Diane. Pat and Deb, get better soon and Pat I enjoyed the article!

[B][U]December 30[/U][/B]
Another really busy day and no time to work out.

[B][U]December 31[/U][/B]
Busy at work and burning the candle at both ends, but snuck in the following workout before tonight's festivities.
[U]Warm-Up[/U]
10 minutes of jump roping
[U]Main Workout[/U]
Deadlift: 10x135#, 5x185#, 3x225#, 1x275#, 1x325#, 1x365# (PR by 10#)
Shoulder Press: 10x45#, 5x95#, 1x135#, 1x160# (PR by 5#)
2.6 mile hill run (untimed due to black ice on the road)
[U]Warm-Down[/U]
Stretched legs

Felt like crap today: bad diet, lack of sleep and really busy over the past few days and two days in a row without a workout. Really didn't feel like working out tonight, but got the PRs in so I am happy with that. On a good day I would have gone for bigger PRs, but I didn't think today was the right time for that. I'll save that for January.

Happy New Year everyone!

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[QUOTE=Terry Dickman;885239][B]Happy New Year to All![/B]
..., earth quake in Indiana? must of been you guys dropping the weights...[/QUOTE]
Terry, that's my story- and I'm stickin to it!! :rofl:

[B]Happy New Year to one & all!![/B]

My wish is that we break records in ALL our endeavors!

61 Burpees. (Yay! Burpees!);)

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i have just been following whatever our coach at the box lays out for us. i did play football in high school and was a gym rat for a bunch of years in my late 20's and early 30's. then i concetrated more on mountain biking and climbing.

my coach and i had breakfast together last week and chatted about the whole heavy weight workout thing. i told him to consider using me as a ginuie pig for the gym after he gets his crossfit football cert which he will have by spring. our town and area in general is lacking in any tpye of organized football program so there is not a real large "strongman" type of culture here. squamish is the "outdoor recreation capital of canada" so there are tons of outdoor individual athletes here and not so many teams.

the gym has only been open for 15 months and i have only been crossfitting for 12 months. of those 12 only 10 have been injury free. i will be calling the surgeon tuesday to see if they have a date for my shoulder surgery. once i have that surgery i can resume strenght training within 2 weeks. after that i can hardly wait to see just what i can do.

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Happy New Year Everyone
Hope you feel better soon Pat I always enjoy reading of your work
left my log book at the gym so I will update my work 1/03/2011
2011? where in the world have the years gone?

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[B][U]January 1[/U][/B]Recovery day from the week's activities. Needed to just relax today.

[B][U]January 2[/U][/B]
[U]Warm-Up[/U]10 minutes of jump roping
5 minutes of push-press and KBS warm-up, plus some pull-ups
10 minutes of dynamic stretching and mobility work
[U]WOD[/U]
[B]"Jack"[/B]
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
5 rounds in 9:37 (called for dinner so had to abort)
14 seconds faster than last time through 5 rounds, so a PR of sorts. I definitely had 10 rounds in me today.

During the warm-up I hit 10 consecutive DUs (my old PR) twice in a row and then got 12, a new PR. My goal this year was to hit 20 and it may come sooner than I thought.

This week I want to start twice a days, so we'll see how that goes.

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Happy New Year to you John.

Jim, nice work on "Jack" and the D.U. Why two a days? Are you prepping for games?

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Building endurance for some triathlons and a marathon later this year.

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1/3/2011 WOD

5-5-5 Back Squats
Followed by:
1,000 M Row for Time
1 Minute Rest
AMRAP 6
8 Pull ups
8 Push ups
8 Kettlebell Swings (1.5/5)

First WOD since 12/22, so this is my longest time off since I started. Hit a PR for weight over the holiday, 168.5#. Yikes! Otherwise, basically slept 10 hours a day and ate a bunch of yummy but unhealthy food.

Only Augie and I showed up at 6 am! What's up with everybody?!

BS 165-195-225
1K Row 4:07
4 rounds plus pull-ups.

The time off really showed, this was harder than it should have been.

The Claw

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[QUOTE=Jim Colby;885865]Building endurance for some triathlons and a marathon later this year.[/QUOTE]

Awesome! Have you been doing triathlons/marathons right along or is this a new undertaking?

Tonights workout:

Warm-ups, ROM, Box stretch (from mobility WOD for depth in squat), band shoulder work (mobility wod), etc..

WOD: 12-9-6 (scaled) Pull-ups, Burpees, 4:14

Skill work: Deadlift 1RM 445 PR

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12/29 WU
2x30 GHD Back Ext
3x10 Reverse Hypers @50#
2x20 K2E

Floor Press 6@95 6@115 4@135
75 Pushup
75 Band Ext
HCHP 2x4 @115
WOD 4 1:00 rounds rest :45 betwen sets
10 Air Squats
10 Vert Jumps

12/31
48 Walking Lunge
2x10 pushup
2x10 air squat
3x10 reverse hypers
2x20 K2E
Back Squat 10x2 @ 185
Wide Sumo DL 60 @ 185
WOD 3 rounds
5 clean and jerk @ 135
75 jumprope
4:51
rest 3 rounds
15 pullup
15 O/H Squat @ 65
6:00

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Looks like you guys ate your Wheaties over the holidays.
I drank BEER, Jack Daniels straight up, & ate some cookies.... it shows!:p
back to the grind.

[B]01.03.2011-Monday-Day 1[/B]
Warmup: Row 500 (1:57), squats, lunges, stretching (forgot my back and shoulder stuff)

[B]WOD:[/B]
Complete as many rounds as possible in 15:00 of:
15 ring dips
5 burpees
15 kettlebell swings - 24kg (16kg)
cash-out - 3:00 to get max effort thruster (1 rep max)
[B]6 Rds + 9[/B] skinny band. Disappointing! There were people who got 8-9 rounds on the bands, hard to believe their dips were full ROM?? (The firebreathers only got 5-7!!). I try to go slow & deep on every one, got rougher the last 2 rounds. I guess its all relative. Slowest burpees ever.
Cashout: Fubar'd this - my coach wanted me to start at 65#. No rack, had to load your own bar (PITA), started right away at a weight Ive made before (115#), cleaned easily & missed! Ran out of time & wound up stripping it to 95#. I should've waited till the end of the 3 mins, or started lower. Lesson learned.:rolleyes:

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1/1/11
WU
10 pullup
10 pushup
10 squat
20 GHD Back ext
20 K2E
Bench close, wide, normal grip 9 sets of 3 all @ 135
floor press 135
ring dips 8 sets of 7 @ 25#
KB Clean Snatch @ 30 each arm
Ring Rows
WOD
row 1000m
20 KB snatch @ 60
20 24" BJ
row 750
same as above
row 500
same as above

1/310
O/H squat
6@65
3@95
1@115
2@125
10 sumo wide stance @ 315
6x6 good mornings @ 135
WOD
3 rounds
5 power cleans @ 95
5 push press @ 95
5 back squat @ 95
15 burpee
2 rounds @ 115 same as above
1 round @ 135 no burpees
9:30
m/56/185

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Bill, I've never done a marathon, but did tri's 10 years ago. Congrats on the DL PR. That's a serious weight!

[B][U]January 3[/U][/B]
[U]Swim Workout At Lunch[/U]
1x400 yds (untimed)
2x200 (3:33,3:28), 2 min rest interval
4x100 (1:35,1:37, 1:36, 1:36), on 3 minutes
6x50 (3 @ 0:42,3 @ 0:41), on 90 secs

[U]After Work[/U]
[U]Warm-Up[/U]
10 minutes of jump rope drills
10 minutes of stretching and some pull-ups, push-ups and squats
[U]WOD[/U]
[B]"Murph"[/B]
For time:
1 mile Run (up and down a hill), 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run (up and down a hill)
[B]32:34 (unweighted, PR by 4:35)[/B]
8:36 (mile 1), 15:35 (20 rounds of Cindy), 8:23 (mile 2)

14 consecutive DUs during warm-up (PR by 2). Big PR on Murph, despite running at night with traffic, pot-holes, etc. Can't run as fast at night on that road. There are a lot of pot holes and cars keep their high beams on, blinding me so I can't see anything. Wasn't really pushing it hard all of the time on Murph, just maintaining a steady pace. Swimming felt good today as well.