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9/3 WOD

AMRAP 20 Min:
400 M Run
10 Sumo Deadlift High Pulls (95#/65#)
10 Toes to Bar

5 rounds as Rx'd (plus about 100m of running. Completed the lap, thanks Courtney for setting the example; I was going to turn back at the corner but saw you round it and keep going, so I did too.) We started with Tabata sit-ups: 11, two off my PR of 13.

Need to get focused on crossfitting and eating right.

The Claw

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[I]I was stunned! No pull-ups!?!?![/I]

[B]WU:[/B]
400m run

3X10
Push-ups
Abmat sit-ups [I](STILL have the scar burn from Angie two weeks ago!)[/I]
lunges (both legs)

[B]WOD:[/B]
3 RFT

50 tuck jumps (over 2 45# plates)
25 20# wallball shots
25 squats

19:43

[I]Wallballs are NOT my thing![/I] [I]Got to get to be able to do 25 in a row![/I];)

Helped move more Debris out of the box!

3 Kipping pull-ups [I](DID my callouses hurt!)[/I]
10 ring dips

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Hello Folks,

I hope you don't mind me posting this here. As of last week, I had two students return who are both level one certified. They are college students and were gone for the summer and certified during the break. I am a garage affiliate with only two classes (6-7 & 7-8 p.m.) Monday, Wednesday and Friday evenings. Whith these guys on board, we are thinking of moving to a commercial location. Plus, as of Wednesday, I turned over my 6-7 p.m. class to one of the boys and I am working out in that class now. Got my butt whooped on Angie tonight. I have pretty much worked out by myself for the last two years and the intensity was definitely higher tonight with the group.

"Angie" 100 Pull-ups (jumping) 100 Push-ups (to weight bench) 100 Sit-ups (abmat) and 100 squats (to med ball): 33:33

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[quote=William Hoogsteden;838438]
[B]WOD:[/B]


[I]Wallballs are NOT my thing![/I] [I]Got to get to be able to do 25 in a row![/I];)

[/quote]

Hey Bill H: 25 wall ball in a row!! that will be a goal I can add to my list!!
I thought I was doing pretty good with 10 unbroken :rofl:

[quote=Bill Houghton;838446]Hello Folks,

I hope you don't mind me posting this here. As of last week, I had two students return who are both level one certified. They are college students and were gone for the summer and certified during the break. I am a garage affiliate with only two classes (6-7 & 7-8 p.m.) Monday, Wednesday and Friday evenings. Whith these guys on board, we are thinking of moving to a commercial location. Plus, as of Wednesday, I turned over my 6-7 p.m. class to one of the boys and I am working out in that class now. Got my butt whooped on Angie tonight. I have pretty much worked out by myself for the last two years and the intensity was definitely higher tonight with the group.

"Angie" 100 Pull-ups (jumping) 100 Push-ups (to weight bench) 100 Sit-ups (abmat) and 100 squats (to med ball): 33:33[/quote]

Welcome :welcome: bill H!!

I haven't done angie in a while.. I suppose I should add her to my list of workouts to do this year!! I always rip my hand on the pullups though!! :yikes:

Crossfit: LINDA today!!!
10,9,8,7,6,5,4,3,2,1 reps for time of:[LIST][*]Deadlift 1.5x BW[*]Bench Press BW[*]Clean 3/4 BW[/LIST][B]Time: 35:37[/B]

RX deadlift!! (180 up 25# from last time)--RIPPED on round with 2 reps!! :yikes:
Full squat clean: 83 (up 10# from last time. RX would be 90, so I will try that next time. )
Bench press: 85 (up 10#) I don't bench much and don't have a spot, so I take it a little easier on this one.. I still had to break them all up.


I was 7 min slower than last time (Nov 2009), but i went up significantly in weight. full squat cleans definitely the hardest and the transition from clean to dead lift was bad.. Glad to get this one over with!!

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Bill I like that, I hope you do find a spot for you box and good luck

8/3
WU
1:00 jumprope
5 pullup
10 pushup
15 squat
1:00 jumprope
5 burpee
10 situp
15 tuck jump

push jerk 5@95 5@115 5@135 5@145
snatsh work @95 and 115

WOD
21 15 9 pushup and back extension 2:20
rest 3:00
21 15 9 KB swings @ 55# situps 3:04

8/4
sprint training
60 yard x6
50x7
40x8
cash out with 21 15 9 6 pushup squat

m/55/180 CrossFitChesterton

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09.03.10: Rest Day

09.04.10:

WARMUP—
Run 1/4 mile
20 pushups
20 flutter kicks (4 ct.)
10 assisted pullups
Stretch

STRENGTH/WOD—
BP
5x135
3x185
3x205
2x215
2x225
1x235
1x255

Pullups
5xBW
3xBW
2xBW+10
1XBW+25

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9/5
2x20 back extension GHD
2x10 situp GHD
3x15 K2E
3x10 ring dip
3x20 pushup
push sled 50 yard x8 @ 95#

9/6
WU
3x20 back extension
3x10 situp GHD

145# push press
165# push press

Back squat
5@95#
3@185
1@205
1@225
1@245
push sled @ 95# 50yard x 3
WOD all @ 65#
20 snatch balance
run 200 yard
20 power snatch
run
20 thrusters
run
20 power snatch
run
15:50

snatch balance just sucks!!

m/55/180 CrossFitChesterton

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Been OOO for the last four days in Colorado. My dad was married (third time). We stayed at Durango Mt Resort which means I got in some good scenery and a great run in the mountains.

Saturday,

3.5 Mile trail run at elevations ranging from 8,900-10,000ft, 43 minutes


Bill, Congrats on your expansion!

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9/5 WOD

Hang Power Snatch
2-2-2-2-2

95-95-105-105-105

Followed by 3 Rounds of:
400 M Run
50 Double Unders
20 Paralette Burpees

19:11

HPS were fun. Need to work on explosiveness and opening hips through the pull, several of the snatches ended with pressing to get them all the way up.
3 RFT just brutal.

The Claw

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Marianne - Glad I made you laugh with my new goal! Did the last 14 in a row just to be done with 'em ;)

Bill - Good Luck with finding a place for your box! BTW, Angie is a killer; 100 of all those exercises are killers!

John B - Those snatch balances are tough!

Claw - The thought of double-unders is brutal! ;)

[B]WU:[/B]

400m run (Light run, backwards (Mohammad Ali style), Side step)
2X-
15 PVC Overhead Squats
10 Push-ups
10 Abmat sit-ups

[B]WOD:[/B]

5 RFT:

5 Jumping Muscle-ups Rings @ ~forehead level
10 65# Overhead squats [I](Was really glad I chose that weight!;))[/I]
15 Toes to Bar
20 Abmat sit-ups

23:18