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21-15-9 reps for time of:
135 pound Clean
GHD sit-up

9:36 (No GHD so used incline situp board)

Really felt this in my quads so very happy. Finally getting the feeling on these that they are jumping and shrug movements rather than using arms. The lactic acid build up in my quads let me know I'm on the right track.

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[QUOTE]Wednesday 111221

21-15-9 reps for time of:
135 pound Clean
GHD sit-up[/QUOTE]
Not even asking, the times are soo fast.

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[QUOTE=John Burch;1016421]... william Now I do like that one I was so much older then I'm younger that that now:rofl: Who sang that...[/QUOTE]
The lyric is from "My Back Pages" a song written by Bob Dylan and included on his 1964 album, [I]Another Side[/I] of Bob Dylan. Last top 40 hit by the Byrds.
[QUOTE=John Burch;1016421] My fav is
We don't quit playing b/c we get old, we get old b/c we quit playing

12/21
max bench with bar held by red bands from overhead
135 225 275 315

max 3 pushpress 135 155

6x8 Tate press w/ 35# DBs

WOD 7 rounds
row 300 m
3 power cleans @ 135

post 2x16 ring row and jumprope

m/57/180[/QUOTE]

D@MN STRAIGHT!!! :D

[QUOTE=Tom Gallagher;1016468]I need to work on that not getting old thread....
Setting PRs, but getting out of bed in the morning is slooow on some days.
Maybe we need a scoring system...
Deadlift xx pounds than when I was 30 +4
Ankle tweak hurts when I run -2
Elbow tendonitis -1
More pull ups than 30 +2
Yes better than I ever was!:super:

PR deadlift 280# x 2.[/QUOTE]
Tom - I [B][I]LIKE[/I][/B] it!! way to go!

[QUOTE=David Cahn;1016513]Death by 10m
15 rounds[/QUOTE]
Awesome David!! I got a nasty hamstring pull on my 7th round the last time I tried that WOD! Got to practice on keeping my hammies back when I run!! Niiice Job!!

[B]WU:[/B]
10 KB Snatch Right, 10 KB Snatch Left, 10 Squats, 35 Sit-Ups X 2

[B]WOD:[/B]
4 RFT and Reps:

500m Row
225# Deadlift (Max Reps)
THEN
Max Handstand Push-Ups x 3 rounds

13:20, 20 Reps

6, 8, & 4 HSPUs

[I]Rowing was the tough part. And my DLs (3rd day of DLs in a row!) were not the best. Callouses on my hands we the limiting factor. Was the one of the few doing it Rx, so I felt good about that!!:D[/I]

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Sprint workout: Warmed up with mile run progressively going faster. 10 1 minute sprints at 13mph on treadmill with 1:30 min. rest in between sprints.

First time working on muscle ups, but no rings so had to use pull up bars. Did not get one. I'm determined to learn this move. Goal: Be able to do 1, and then 10 consecutive muscle ups within the next month

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william that race sounds like a blast. i told my buddy who is organzing the squamish 50 team that that was our road trip for 2013 :)

great day at the box today

2 teams wods

1st one

max plate hold to "o' come yee" done on eletric gitar.....135 lbs of steel and rubber plates...glad when it was over

then as a team w/only one person doing work at a time

20 pull ups
30 1 armed bench press 30 lb dbell
40 16kg kb goblet squats
50 sit ups
no idea how long it took cause we were having to much fun.

looked around today and realized how far i have come on this crossfit journey....2 years ago i was 25 lbs heavier and no way could have kept up the the guys 20+ years younger yet today i was able to hang right in there:pepper:

this is going to be a great end of the year. The Dead on the stero, a couple of wobbly pops, starting to build xmas eve dinner (bbq'd ribs and smoked turkey) and feeling great about life.

thank you all for the inspiration for keeping on this journey. it blows me away with the work you all are putting out.

have a great xmas.

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Perry Dean keep us posted on your Muscle up goal, i got a feeling your gonna hit it Good Luck
much needed rest day for me 12/22
12/23 Wu jumprope
strenght training
8x2 Box squat 95 135 185 most sets @ 135 as I got some help from the owner with my form

Ultra wide Sumo DL wu @ 135 work 225 275 315 w/ chains
Good mornings @ 135 3x8
WOD 12 days of Christmas
1 power snatch @95
2 ring dips
3 burpee
4 pullup
5 T2B
6 pushup
7 air squat
8 jump lunge
9 24" BJ
10 20# wallball
11 55# Kb swings
12 Thrusters
24:28 gets pretty tough in the later rounds

Post 5 rounds
60 jumprope
12 70# KB each hand deadlifts

m/57/180

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Great to read everyone's progress here. Crossfit has been a great addition to my life. Enjoying every WOD and making progress. Actually just happy to be able to keep doing it.

Today was my first Fran. Scaled back to 75# thruster as the emphasis is on speed with this WOD. Finished in 6:46

Merry Christmas everyone. See you Monday

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thats a sweet Fran time David

12/24
9x3 Bench @225 red bands

WOD 4 rounds
5 tire flips jump in and out each flip
10 pullup
65# 200m sled pull

Post
5x10 GHD situps
100 pushup
m/57/180

Merry Christmas Everyone

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Had no time for a workout before leaving for in-laws today so squeezed in a quick 20 pull ups and 100 pushups at home.

My first year of cross fit has been great. The people doing it are some of the best athletes I've known, yet humble and incredibly helpful. I appreciate it.

Enjoy the holiday folks!

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Merry Christmas everyone.

Yesterday @Tribal
5X5 thrusters:65,85,95,135,145.

WOD
5 rft
400m run
15KB,53#, 2 min. Rest
scale 200m
( senior moment---I forget!).