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Stephen - Glad to be back! BTW, Awesome 5K time!

Marianne - Welcome & Happy Birthday!

Deb - Awesome Fran time! Hope you're still doing the Happy Dance!

WU:
Stretching
10 air squats

WOD:
4 Rounds of 800m run
3:44
4:16
4:06
4:04
16:10 total (Last March, I did the running part of 8 rounds of 400m in 16:23!)

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Greetings,
Just finished 2nd week CF'ing...Wow,,never felt so sore but it feels real good sore...never weight trained, have done lots of road biking, surfing.etc..last workout:

Back Squats

3-3-3
95-95-95 (baseline, will scale up now)

For Time:
100M Run
100M Walking Lunges
100M Run
100M Walking lunges
50 double unders (sub'd 200 singles)
25 Box Jumps (20")
400M Run

My Time: 14:05

M/54/5'10"/190

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Welcome Mark
Great work Deb I think thats a real sweet Fran

WU X 2
20 Back extensions GHD
25 situps GHD
10 air squat
20 pushup

WOD 3 rounds
30 75# racked lunges
15 24" box jump
12 pullup

12:45

m/55/178 CrossFitChesterton

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Tuesday 100601
Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Compare to 070822

95-115-135-155-165 (3 presses, 2 push presses).

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[B]Mark,[/B] Welcome!

[B]Terry, [/B]Great job with the TGUs!

[B]Deb, [/B]Awesome Fran time! Glad your shoulder hassles are behind you!

[B]William, [/B]Nice job on the run PR - - 3,200m either way you "cut it!"

[B]Jim, [/B]Love your CF sense of humor......[I][B]"Props to Zach who did the WOD as Rx'd, finished, showered, and read [U]War and Peace[/U] by the time I finished[/B][/I]."

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[I][B]100602 WEDNESDAY

CF Sonora WU

WOD: For Max Reps (Score is total of all reps):
[/B][/I]4 Minutes Dead Lifts 225# / 165#
4 Minutes HSPUs
2 MInutes DLs
2 Minutes HSPUs
1 Minute DLs
1 MInute HSPUs
[B]Score: 163 [/B](Rx'd weight, subbed decline push-ups with feet on tires - est 30" for HSPUs, which I can't quite do yet.....)
[I]Got 43 DLs first round (first 20 unbroken), 15 the second, 10 the third. Push-ups 2 X 10, then 5s for the rest. Really please with this....[/I]

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[B]6-2-10[/B]

WU: DU work/scapula push ups/BW squats/pass throughs/WB shots

At home WOD
Deck-o-Cards where
Clubs=pushups
Spades=Abmat situps
Hearts=pullups
Diamonds=dips
44:47 Had to stop several times to check on kids/turn on TV for kids/throw snacks at kids/discipline kids/bind kids with duct tape to chairs. Kids are fine, I got nice rips on both hands on my third card from the end.

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Mark, Welcome aboard.

Wednesday,

Strength, Back Squat 3x5 warmup, 3x5 load. We used a new way to figure loads. All based on a 90% of your 1RM

Warm up

5x 40%, 95
5x 50% 120
5x 60% 145

Load

5x 65% 155
5x 75% 180
5+x 85% 200

On the last set do the max number of reps you can. I was working with a kid whose 1RM was a bit higher than mine so I pretty much stalled at 5x 200#

WOD,

Grace (make up Paleo Challenge WOD)

115# (same load as last attempt)

5:16 (old time 8:00)

Happy with that.

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[quote=Terry Dickman;791334]John B...I hate when that happens.

Clean 3-3-3-1-1-1

[B]185,185,195,205,215,225[/B]

rest 5 min, then

AMRAP 15 min:

-Turkish Get-Ups, 35 lbs

[B]did 51 unbroken[/B]

extra work:6 x 6 GH Raises[/quote]
Damn, Terry. You really need to work a little harder.

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[QUOTE=Jeff Kilinski;791975]Mark, Welcome aboard.

Wednesday,

Strength, Back Squat 3x5 warmup, 3x5 load. We used a new way to figure loads. All based on a 90% of your 1RM

[B]Warm up

5x 40%, 95
5x 50% 120
5x 60% 145

Load

5x 65% 155
5x 75% 180
5+x 85% 200

On the last set do the max number of reps you can. [/B]I was working with a kid whose 1RM was a bit higher than mine so I pretty much stalled at 5x 200#

WOD,

Grace (make up Paleo Challenge WOD)

115# (same load as last attempt)

5:16 (old time 8:00)

Happy with that.[/QUOTE]

That's a week 1 Wendler 5/3/1 workout