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Hi guys. Been tardy posting here.

Props to Big John Burch for showing up at the online WODclubopen. Nice job. Just watched your Bear Trap. Good work.

today was my birthday WOD. Wooohooo!!!!!!!!!

DR. DAVE’S UPPER BODY BIRTHDAY MASSACRE
53 Bench press (Men: body weight, Women: 2/3 bodyweight)
53 Pull-ups
*Perform 5 burpees on the minute until all 106 reps are completed.
*To be considered “Rx”, you must scream “Happy Birthday Dr. Dave” during your first 5 burpees of the WOD.

Did 165...not my body weight but a concession to my advanced age (and therefore high number of reps!) Did it in 18 minutes.

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Happy Birthday Dave.

10 Rounds:
15 DL (135#)
15 Push-ups (3 rounds to bench then to GHD)

14:59

The last few months have been hectic. Sold CrossFit Marquette to my Landlord :pepper: They are slowly ramping up and I think they are going to do well.

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01/22/2012 Back Squats

Warm up: row 500m, jump rope, double unders, pulldowns (60, 70, 80 palms in X 20 reps/ 60, 70 palms away X 20 reps), shoulder press 15# X 10 X 3 sets

Workout: Back Squats
45, 95, 135, 185, 195 X 5 reps

Yesterday was a rest day. Added band dislocates to my shoulder rehab routine. Last night, shoulder was so uncomfortable, I had to resort to ibuprofen to get through a social function. I skipped the skills practice to see if the shoulder would settle down. A little stiff tonight but not too bad.

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01/23/2012 Row, Thrusters, Pull-ups

Warmup: 150 single unders, Abmat sit-ups, KB swings

Workout (Puppies +):
2 RFT
Row 1000 meters
10 pound Thruster, 20 reps
20 Pull-ups (Assisted)
15:01

Skills/ Cash out: t-spine mobility, shoulder stretching, RC strengthening exercises

Just beginning to add pressing movements back into my shoulder rehab so kept the thrusters light. Also looks like the road back to unassisted pull-ups will be a long one....

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Nice work everyone!

Happy Birthday Dave!

Took two days off, fighting something then

Today

7 Rounds of:

7 DL at 225lbs. Scaled to 135lbs.
7 L Pull ups

9:35

Mobility WOD after

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Happy Birthday David!! Yay! Burpees!!

[B]WU:[/B]
30 sec Samson Stretch
10 PVC OHS
10 GHD Sit-ups
10 Supermans
10 Push Ups
7 Pull Ups

[B]WOD[/B]

Split Jerk 1-1-1-1-1-1-1 for Max Load

(Cleaned from the floor!)95#-125#-155#(f)-155#-165#(PR!)-175#(f)-175#(f)

THEN

3 RFT:

10 Dumbbell Thruster (45# or 95# barbell) [I]"Chose the Wrench (95# barbell)"[/I]
10 Pull-Ups

6:01

[I]I regretted NOT doing ANYTHING since last Thursday, especially the clean practice!! It showed the 1st attempt at 155#. Got my head together & the next lifts were easier! Felt the Split Jerks were sloppy & I could have done more from the rack, but at this point, Cleans are my limiting factor!

The 2/3 Fran was tough. They were supposed to be 7 reps, which "somehow" got changed. Got the 1st round in 1 set, then it was downhill from there! Wasn't the last one, but we had some real firebreathers doing this WOD![/I]

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Happy Birthday David and Thank You

1/22
double unders
O/H Squats
100 Burpees

1/23
WU double unders
Good mornings 4x10 @ 115
front squats 3x8@ 95 3x8 @ 115
weighted walking lunge

WOD EMOM 20:00 5:00 each set
5 24" BJ
5 Burpees

5Pullup
5 Burpee

5 Med ball squat cleans
5 Burpees

5 20# Ball slams
5 Burpees
m/57/180

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Bills, Jack, John...thanks for the birthday wishes. Good work guys.

Another birthday wod today....this one born 1/22/66:

AMRAP 15 minutes
1 Clean @85% 1rm
22 Deadlift @ same wt as clean
68 Rope Singles (Dbl unders if you have them!)

Birthday treat of 44 BURPEES! YAY!! BURPEES!!

I did 125 for the clean and deadlifts. The deadlifts were a lung burner. Finished 7 rounds/9 reps.

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2 for 1 today

Shoulder Press 2x2x2x2x2x2x2

95,95,115,115,135,135,135

then

7 Rounds of

7 Front Squats at 165lbs (Scaled to 95lbs)
7 Chest to Bar Pull Ups,

Scaled to 5 Reps of each

6:36

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1/24/2012 Deadlifts

Warmup: 120 single unders, Abmat stops, KB swings, pullldowns, shoulder mobility

Workout: Deadlifts 5 X 5
135, 185, 225, 260, 265 (PR) X 5 reps

Cash out: t-spine mobility, shoulder physical therapy