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12/03
burpees again today 74 T

WOD 3 rounds
8 DL @ 225
1:00 jumprope
rest 1:00
3 rounds
10 24kg KB swings
1:00 broad jump burpees 7-8 per round
rest 1:00
3 rounds
15 pullups
20 pushups
25 situps

m/57/180

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last nite

3-3-3 bench press w/4 1/2" and 6" boards on chest

4 1/2" 185-205-215
6" 305-215-225 (sctatch got 2 out of 3 however)

then

5x20 bench with bamboo bar / red bands and 12 kg kb

was starting to shake pretty good on reps 17/18/19/20 on sets 3/4/5

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Strength: bench press 5X185,205,225(8).
Compound:3X5 bent rows (225#)&dips

Snatch practice.

WOD
11snatch@95
11knee ups
For3rft.
7:59.

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01/04/12 Row 5KM

Warmup: jump rope, Abmat situps, weighted back extensions, air squats

Workout: Row 5KM
22:31

Skills: shoulder and spine mobility, shoulder physical therapy

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1/4 WOD

Bench Press:
5-5-5-5-5
135-145-155-165f(3)-165f(4)
After my first fail at 5 x 165 (my bodyweight), I considered going down to get five full reps. Maybe I should have, but I was psyched to get 4 reps @ 165 on my last try.

AMREP 5 – Handstand Push Ups = 13 (after the 12th it took over a minute to get the 13th, and then just barely)
AMREP 4 – Medball Cleans = 54 (really liked my number here)
AMREP 3 – Toes to Bar = 27 (also liked my number here. I "kicked" my toes up toward the bar at the end so I was able to make legit contact)
AMREP 2 – Burpees = 18 (ugh. Yay burpees!)
AMREP 1 – Jump Lunges = 31 (liked my number here. Struggled one at a time until last 10 seconds or so when I went full bore).
Total = 143

This was a nice WOD. I think even if we had 10 minutes for HSPU's I wouldn't have gotten too many more -- maybe because of bench presses. Otherwise, great time increments for each movement.

Claw

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12/04

Snatch grip PP 2@95 125 145
Max reps Bench in :45 @ 185/10-9-8 3@225
KB cleans @ 35# ea 6 w/ 3 upright rows 6 rounds

WOD 7 rounds
5 R 5 L 35#DB pushpress
8 pullup

40 Burpees today

m/57/180

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Happy New Years to one and all!!

Welcome Martha, Alden, & Mark!!

[QUOTE=David Cahn;1019088]Great job everyone.

We did the hero WOD "Murph" today. A fitting way to celebrate the New Year. I did it in 48:30. Five days in a row at the box....a record for me.[/QUOTE]
WOW! What an AWESOME Murph time!!

[QUOTE=David Cahn;1019088]Happy New Year to all my crossfit AK's (that's short for the yiddish term Alter Kocker, old guys, but literally old ****ter :rolleyes:). It's been a great introduction to crossfit this year....made huge strides...and hope to be right here with all of you in a year reporting our successes.[/QUOTE]
LOVE that term!!!

JB & Claw- YAY! BURPEES!!

I've been slacking since last Thursday & HAVE GOT to make up for it to keep up with ALL you guys!!

As I told a newbie in our box, as long as you do CrossFit, you will be ASTOUNDED at what you WILL be able to accomplish!!

[B]WU:[/B]
Hollow rock practice
Partner work:
One does weighted over head lunge (30#) & 2 DB Thrusters for 20 ft, Partner does weighted "Good Mornings" (30# DB)
One does 10 scapular pulls & 10 "In and Outs" While Partner does 3 sets of 3 Push Ups (Normal, close hands, & wide hands)
One does "Bootstrapers" (squat with weight then extend legs swing weight underneath) then wide step while Partner does Paleo sits

Front squat practice (2-2-2-2-2-2-2) (45-75-95-125-145-175(f))

[I]These were from the Clean, so that was the limiting factor. Kinda bumbed since I did 2 rep Front Squats using a rack @ 205 (PR!) the night before at the [URL="http://www.ci.vandalia.oh.us/rec_center.cfm"]local Globo...[/URL][/I]

[B]WOD:[/B]
"Ricky"
20 Min AMRAP:
10 Pull Ups
5 2 Pood KB DLs
8 95# Push Press

7 rounds + 4 Pull Ups

[I]You know it sux when you are looking forward to Pull Ups. Push Presses were hard. Actually, I didn't get my groove on with them till the last rounds! Still feeling crap in my lungs from my cold!!

Perry - you've been Kick@$$![/I]

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Mini-Cindy 15 Rounds

Started doing the Mobility WODs. Wow, they are great!

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last nite

push ups 90 second rest between reps

10-12-8-8-30 (max)

6-6-6-6-6 good mornings
110-130-150-160-170

dimmler deads 2x20 155lb

then a tabata 20 seconds on 10 off 8 rounds

75 lb front squat

87 squats.

i still am feeling it in my legs this morning. glad tonite is an off nite.

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01/05/12 Deadlifts 5 X 5

Warmup: Row 500m, jump rope, Abmat situps, weighted back extensions, ring rows

Workout: Deadlifts

95-155-205-255(PR)-255 X 5 reps

Skills: double unders, lunges

Previous best five rep set for deadlifts was 227#. Also managed my first successful double under today. grin