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[QUOTE=Pat Quigley;1069933]
Crossfit total:

BS 385
Press 185
Dead lift 485
Total 1055

[/QUOTE]

M,67,6'1",243 Really? Really!! OMG!! :notworth:

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6/15 WOD

“Frannie”
21 Thrusters (95#/65#)
50 Double Unders
21 Pull Ups
40 Double Unders
15 Thrusters
30 Double Unders
15 Pull Ups
20 Double Unders
9 Thrusters
10 Double Unders
9 Pull Ups

13:40.
This was as bad as it looks. Thrusters and pull ups killed double unders, and double unders killed thrusters and pull ups. By the end I was doing sets of 3's for both thrusters and pull ups. Link to today's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7375868824/[/url]


Claw

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[QUOTE=Henry Amen;1069636]Just over 1/2 Cent (51). Been in CF ~ 1yr.[/QUOTE]

The good news is it gets easier as you get older based on the great times like a 1k total. Stick around here to get inspired by fellow elders.

I have been hitting it hard lately did 3 rounds of Barbra it took a long time but I didn't quit.

Last night practice form OH squat and snatch, which turned into power snatch.

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Welcome Henry
Nice Total Pat, hope to get mine over 1000 one day
It's just wrong that my bench and back squat are almost the same

6/15 WOD
8 rounds
200 m run
20 DU
6 Burpees
1:00 rest
4 rounds
200m run
25 DU
9 Burpees
rest 1:00
3 rounds
200m run
25 DU
10 Burpees YAY Burpees
DUs slowed me way down WOD took a long long time to finish
6/16
9x3 bench @ 185 W/ chains wide,narrow, normal grips
3x8 ring row
3x12 green band tri ext
WOD 5 rounds
7 HC @ 95
7 ring pushup
run 200m
7 Burpees YAY Burpees
7 pullup
run 200m
17:34

m/57/185

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6/17
WOD
75 Power snatch @ #75
6:32
Post 90 Burpees YAY!

m/57/180

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6/17 WOD (Saturday)

"The Vortex"
Run 2400M, every minute on the minute alternate 10 squats, 8 jump lunges.

12:43.
We ran 12 laps of our roughly 200 meter parking lot loop. The spot where the "minute on the minute" happened slowly creeped backwards, meaning I ran probably 190 meters or so after doing my 10 squats or 8 jump lunges. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7388561468/[/url]

This was originally designed with push ups, which I think would be a great travel WOD; i.e. run on treadmill from 1 to 2 miles or so and every minute on the minute alternate 10 pushups, 10 squats (or really anything like 10 dumbell/kettlebell swing, 5 burpees, 5 pullups, etc.)

Claw

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6-17-12

10 rounds

5 push-ups
Run down driveway, back up driveway
Rest 1 minute between rounds

30:11

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Claw, killer workout.

Bill, that's being creative when time and priority keeps us from the box.

10 minutes to get to highest clean and jerk. 215#.

3rft
25 mountain climbers
7 clean & jerk @ 70% (145#)
4:15.

10 front levers on rings
Could only do 8.

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6/18 WOD

Muscle Up and Snatch work
Did a couple muscle ups, which went fine. Pleased with squat snatch, did a few at 85# which really seemed to click.

Dynamic Bench Press (10 fast, powerful, unbroken reps)
10-10-10-10
3 Min rest between sets
105-115-115-115
It was a struggle toward last reps to really explode 115 up, so I think I picked a good weight.

1 Mile Run For Time
7:35.
Our "mile" must be a little long, because this is quite a bit off my old time for the old "CPC mile." I felt like I was making a good time. Some soreness in right shin starting at warm up run and then came back and spread to both shins on the run. Didn't affect my performance, but I'm curious where it came from. Maybe "Vortex" run on Saturday? Link to today's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7395310092/[/url]

Claw

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woo hoo back to normal again.

survived another test of metal weekend. the mountain bike race i organize saw 843 racers peddle there way through 67 k.m. in upt 30 mm of rain saturday.:pepper:

last nite at the gym

1 rm heavy chain bench press 185lbs

then

5 sets of 3 bench press

135-155-165-175-185

then

5 sets of 12 bent row

115-125-135-140-145

plus at the start our coach just got back from a gymnastic cert so we as a group did some crazy bear crawls and crab walk stuff. kinda fun and weird at the same time.

great work as always all.