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Just like in the video....get your chin over the bar any way you can.

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1/11
wu
3x20GHD back ext
3x10 reverse hypers @ 60#
20 pushup

WOD
EMOM 15:00
3 Thrusters
3 Hang Cleans
all @ 95#

m/56/185

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Had a relapse of sorts after my last workout and took more time off.

Mobility WOD: hip flexors, IT band, and shins.

Strength: Back squat 3X 185, 225, 245. Bench Press: 3X115, 135, 185.

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Completed 7R+157M row.

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1/12
WU
3x12 GHD Back ext @45
4x10 reverse hypers @ 60
2x30 ab mat situps

Strenght
max bench press 6x135/6x185/1@225/2@245/1@255/1@260
pushpress 6x95 3x145 3x165
ring dips 15/15/10/10/10
band extensions 30/30
hang clean high pull 6x4@115

WOD 3 rounds
500m row
10 burpees 3 pushup with each burpee
11:44
m/56/185

hang in Pat

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great job terry in the comp. i am contemplating trying one if and when my shoulder is 100% recovered. in a twisted sort of way they look like fun.

busy week and past weekend. up way to early saturday to catch a ferry. made a mistake on the return ferry time and was watching the football and hockey games at pub next to the ferry terminal when the ferry we needed to catch to make the next ferry home left. that pit stop added about 3 extra hours of driving and missed sleep time. but at least the jets and canucks won.

monday at work at 5 a.m. put in an 11 hour day and then off to the box....3 rounds 200 m. run 30 squats....5:38

tuesday at work at 6 a.m. put in a 10 hour day without eating properly or drink enough water. bailed on going to the box....i think the weekend and 2 busy days caught up to me.

today woke up to 25 c.m. of snow. at work at 6 a.m. another 10 hour day but draged my butt to the box...saw the W.O.D. and said to my coach that's it. he smirked at me and walked away.

10 rounds

3 - 225 back squat
10 situps

8:34

as i lay on the floor making my sweat angle donation to the gym my coach walked by and said something to the effect of "how was that's it". all i could do was smile.

had to come home and deal with finding my driveway. they are calling for upto 70 c.m. over the next 72 hours. so glad i bought snow tires for the first time in my life this year.

keep up the great work everybody.

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Just found this thread...I'm 53 years old, 114 lbs., 5'3", and I've been Crossfitting for about 20 months now. In the last few weeks I've set PRs for deadlifts (200 lbs) and squats (130) and I'm eager to push past these marks. I find that my progress isn't quite as fast as my 20 year old counterparts, but it is steady and significant.

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Welcome Martha. Great bunch of folks here. I marvel at their accomplishments. It gives me hope and encrouagement to see the progress they post. Great PR's you've been setting. Please check in often and let us know what you are up to.

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Nice to meet you, [B]Martha[/B]!! Nice work.


[B]01.13.2011-Thursday[/B]

Trained at the new gym today. The whole place was full, they have a meet on Saturday. The coach kept telling me don't be nervous - yeah right, dude - [I]Danica Rue[/I] was there, she was watching what I was doing! She looked strong as f**k, was rehabbing an injury but I saw her doing clean pulls & pushpressing a lot of weight. Impressive. & I was the oldest one there (of course).

It was Danica's coach, Pete Roselli, who was coaching me today. Duh. Nice guy.

All technique and position work with just the bar today. He explained to me that normally we wouldn't back & front squat on the same day, he just wanted to see what I did and how I did it. He also told me people would kill for my build, and also my hands & long thumbs. ???? go figure!


Warmup:
backsquat/OHS combo (backsquat snatch grip touch & go to OH, OHS hold, and up)

[B]Snatch[/B]
10 singles?
3 sets of 6

[B]Jerks[/B]
Bunch of singles
couple sets of triples??
maybe 6's I forget

[B]Cleans[/B]
Some singles
3 sets of 6

[B]Clean & Jerk[/B]
Some singles
3 sets of 6

[B]Backsquat[/B]
[I]I asked high or low bar - looked at me like I was nuts.
Told me whatever Ive been doing forget it, that powerlifting crap. Highbar it is.[/I]
3/4 sets of 5, w/just 5kg plates

[B]Frontsquat[/B]
3/4 sets of 5, w/just 5kg plates

Shin stretches

Geez, 3-4 cues and what a difference, my snatch and my jerk was much better.

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interesting... I never saw this thread. how did I miss it? I need to frequent this place more often..;)

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[B]01.14.2011-Friday-Day 5[/B]
Warmup: Row 500, squat lunge et al shoulder mobility & stretch
[B]WOD:[/B]
Complete as many rounds as possible in 15 minutes of:
5 burpee box jumps **
5 squat cleans
** shedkicker do 5 wall climbs
Men's rx'd squat clean based upon body weight:
100lbs - 185lbs = 100% bodyweight
190lbs - 225+lbs = 85% bodyweight
Women's rx'd squat clean = 75% bodyweight
[B]1 Round + 3 climbs.[/B] Today was a disaster!!! I used 105# for the sq cleans (s/b 113?) b/c I knew I wouldn't get down to where they said I should the right way (my coach said, just clean it and then front squat it but Im stubborn). The wall climbs took most of the time, I had to have done 5 that were incomplete incl. a fall on my chin, no big.... the deal was to touch your chest to the wall, but as soon as I did, my back would arch, I lost my hollow - and I couldn't save those 5. The good ones I tried to do slow and with a hollow, without sliding down the wall. My coach said its for time! shoulda just done it anyhow you could! (yeah, he was right - maybe some OCD in me, ha) Next time. :shrug:

Squat clean prax with 85#, maybe 30??
Front squat with the 85#, 3x5....
Threw some jerks in there...

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Martha, Jojo, Welcome!!

[I]
Haven't been able to make it to the box Wednesday or Thursday! Kinda bummed about it since they were two good WODs (ten 2 rep Dead lifts & Lynne)!

[/I][B]WU:[/B]
400m run
10 air squats
joint mobility stuff
10 "Vomit Comets"

[B]WOD:[/B]

"Filthy Fifty"
For time:
50 BJ, 24 inch box
50 Jumping pull-ups
50 KB swings, 1 pd
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 WB shots, 20# ball
50 Burpees (Yay! Burpees!)
150 Single unders

37:46

[I]Did this 7 minutes slower than in April, BUT I did it prescribed![/I] [I]AND I was injured last time and not able to do the push press OR the Burpees (Yay! Burpees!)

[/I]Completed today's quota of Burpees (Yay! Burpees!)!

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Mobilty: groin and hamstring.

Strength: Deadlift: 3X 225,275,325: OHP 3X105,125,155

5RFT: 20 GHD sit ups, 5 Push Jerks (record highest weight)
Scale: Sit ups to parallel only and Push Presses.
9:47 at 165#.

Definitely lost some strength and fluid movement being off for 2.5 weeks. I did enter a powerlifting event at the end of the month. I decided that I will go and just lower my expectations for the best lifts. Taking example from Terry, I will do well enough just to get used to the rules and format of judged powerlifting. I've already decided to do another event at the end of February.

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[quote=Deb Borbone;889935]Quick Q - When you guys do the weighted pullups, are you kipping or is it strict DH?? (saw the MP wod demo the other day and they seemed to be kipping).[/quote]

We usually do weighted pull ups strict. :mad: (I'd rather kip!;))

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so yesterday we were down to less than 24 hours before the 24 hours of rowing started. was starting to get excited and organized. had to meet with the surgeon at 4 p.m. to see what was going to happen with my shoulder problem. by 4:10 she had given my a cortizone injection to release things and get my range of motion back and schedualed surgery for next friday.

one of the conditions of the shot and surgery was NO extra shoulder movement at crossfit or work. that meant no 24 hours of rowing. i even asked if i could just get the shot monday and still get the surgery friday. no go.

so now i have gone from team member to team bbq provider. i grilled 16 chicken breasts and made a huge pasta salad to start. then later today i have about 20 lbs of beef ribs ready to be bbq'd. and then as a late nite surprise i have a 5 lb balogina and a 10 lb bacon explosion that i will bbq also and take to the event about 3 a.m. when things are expected to start to get really weird from being 18 hours into it.

it is nice because the event venue is only 5 minutes from my house and i have all my smokers and kitchen very convient.

hope everybody has a great weekend and keep up the hard work.

great number on the filty fifty william!

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Cliff, I'm sitting drooling. Funny thing about the globo that I use sometimes. The cafe is by the entrance. This AM there were grilling meat and this was very distracting!

Elizabeth: 21-15-9 RFT of 135#cleans and ring dips.
Scale: Hang power cleans w. 125# and dip stand. Completed in 7:10.

Tribal Fitness was closed so I missed my Xfit weekly group.:shrug:

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Hello all,
Just found this thread and am going to begin posting my workout record here.
I'm pretty much a newbie. Found Crossfit while recuperating from ACL repalcement surgery two years ago. Began incorporting a bit into my re-hab, then got sidetracked by a shoulder surgery a year ago to remove a rather pesky bone spur. More re-hab. Had managed to get my son involved and he got his Cert 1 this past summer. He began offering some classes at his home and I started real WODs him. First once a week, then twice a week.
With the cold weather here in the Northeast he struck up a relationship with the Crossfit Morristown affiliate and brought about fifteen bike racers and me in for an on ramp.
So I'm now officially in! We workout three times weekly.
My background is pretty vanilla. Was a swimmer and skier and bike rider in HS. Nothing but skiing and riding in college. Then nothing for a while, then bike racing and x-country skiing and Alpine skiing. Never really lifted weights or had any sort of coaching training.
I'm basically starting from scratch, saying I'm a de-trained athlete would be kind of a stretch...
My details are in my signature: I'm 56, 5'8", weigh about 173.5. I have no pull-up, can't come close to benching my bodyweight and can squeeze out three deep dips on a good day.
The WODs kick my ##s metabollically, strength-wise and in skill acquisition.
So, it's all good! I'm ready, 3, 2, 1 GO! oh boy.....

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Welcome Jeff, Martha and Jojo!

Threw out my back shoveling the driveway on Wednesday and today is my first day back.

[B][U]January 15[/U][/B]
Back still sore, but getting better each day. Can't sit around any longer.
[U]Warm-Up[/U]
10 minutes of jumping rope.
3 circuits of: 5 DH pull-ups, 5 push-ups, 20 sit-ups, 10 squats
10 minutes of mobility work and dynamic stretching
[U]WOD[/U]
Complete as many rounds as possible in 15 minutes of:
Row 250 meters (subbed 25 SDHP since I don't have a rower)
25 Push-ups
[B]8 Rounds + 25 SDHP + 14 push-ups[/B]
[U]Stability/Core Work[/U]
50 x each leg of side leg raises with 3# ankle weight (gluteus medius)
50 x each arm of side-lying shoulder rotation with 5# weight (rotator cuff)
2 minute plank
[U]Warm-Down[/U]
Shoulder stretching

Thought it was a good idea to avoid any heavy work today so picked a high-rep/low-weight metcon. My back was stiff during the early warm-up, but I hit a new DU PR of 28 on the first go. Should have done a higher number because I was in a real groove, but I had a momentary lapse of concentration when I beat my old PR. Felt good during the WOD and my back actually feels looser and better after the WOD.

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just got back from the 24 hours of rowing.

total of 17 teams from 5 different crossfit gyms in the lower vancouver area.

winning team of 3 men 2 woman 318,000 meters.

there were some pretty spanked people by 9 a.m. but great work by all.

the ribs, pasta salad and bacon explosion were a hit. the smoked balogina, cheeze whiz and wonder bread not as much but i think that by 3 a.m. fried sawdust would have been good.

i am bumed that i was unable to do the event but watch out next year.

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Cliff, sorry to hear that you had to miss your rowing event. That must have been very disappointing. I give you a lot of credit though for helping out the way you did and being a great team player!

[B][U]January 16[/U][/B]
[U]Warm-Up[/U]
10 minutes jumping rope
3 circuits of 5 DH pull-ups, 10 x 45# OHS, 10 push-ups, 20 v-ups
10 minutes of mobility work and dynamic stretching
[U]WOD[/U]
[B]Ski Circuit[/B]
3 Rounds of:
25 x 24" box jumps with full hip extension at top
50 squats
50 walking lunges
48 x 12" slalom pattern hurdles
1 minute wall sit @ 90 degree angle
3 minute rest between rounds
[B]round 1 - 6:05 (PR by 5 secs), round 2 - 6:12, round 3 - 6:12, 18:29 total time (PR by 21 secs)[/B]
[U]Warm-Down[/U]
Shoulder, calf, hip, hamstring stretching

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Thanks for the pullup answers...
[B]Cliff[/B] - YUM..... [B]Jim C [/B]nice to see you're back! [B]Pat[/B] thats great! You'll have one under your belt next time. [B]JJ, Jeff K[/B] hope all is well w/you guys....[B]J Burch[/B] still awesome.


[B]Jeff M. [/B]welcome! Sparta!!!!!! That's where our box is moving this spring - Station Park, wondering if I'll still be able to make it there w rush hour traffic!!!


[B]01.16.2011-Sunday[/B]
got a cold today (no wonder, everybody @ work coughing on me for weeks on end LOL)
[B]P90x Yoga[/B] (needed that)

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I turned 50 on Friday and I am signing in for the first time. I have been going to Orange County CrossFit for about 6 months and currently doing 5 WODs per week. I started CrossFit in pursuit of greater strength, conditioning and flexibility for Brazilian Jiu Jitsu. Big ticket goals for 2011 are to improve my upper body strength so I can do pull-ups unassisted and then move on to kipping, HSPU, rope climbs etc. and eventually a muscle-up. At the same time eat much cleaner (almost Paleo) and get body fat down from 19%.

[B]January 14[/B]
[U]WOD[/U]
"Filthy Fifty"
39:57
Substituted tuck jumps for double-unders.

[B]January 15[/B]
[U]WOD[/U]
7 rounds
7 DB burpee thruster 20lbs
7 Pull-ups (band)
14:21
[U]Cool down[/U]
25 GHD sit ups
25 GHD back extensions
[U]Strength[/U]
Front squat 3-3-3

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Welcome aboard to all the newcomers. Congradulations you made it this far!

Mobility WOD: groin, hammies, quads.

Decided to take the advice from one of the Wendler faq's about how to handle lay-off due to illness. I went back to the start of the last cycle I completed. \\

Back Squat: 5X 180, 235, 280.

Five rounds for time of:(scale)
10 Wall climbs(5)
10 Toes to bar(5)
20 Box jumps, 24" box(step ups)
13:47. This really left me gassed.

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1/14 Workout.
Skied 20 runs at Mammoth. :kicking0:

1/15 Workout.
Skied my legs off with Bowers. :kicking0:

1/16 Workout.
Skied in a pretty shaky and hungover condition with Bowers. :shrug:

The Claw

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Hi [B]Mike![/B] [B]Claw[/B] sounds like you're having a blast!!

[B]01.17.2011-Monday-Day 1[/B]
Warmup: Row 500, squat, lunge, et al, shoulder mobility & stretch

[B]WOD:[/B]
For time:
50 box jumps - 20" box
40 burpees
30 kettlebell swings - 32kg (24kg) American
20 ghd sit-ups
10 pull-ups
Perform 5 deadlifts between each movement, and after the last movement (WOD ends with deads)
Men's rx'd= 275#, shedkickers= 3 reps @ 315#
Women's rx'd= 155#, shedkickers= 3 reps @ 185#
[B]12:22 185#[/B] Shouldve gone with 205?? Or done 5 reps. I like these WODS - throw a barbell in and its ok!!!
Props to Marc & Rich hoisting the big boy bar 315#... they paced me, Rich beat me by 45 sec and I beat Marc.....but he had a much more challenging weight!! :) the guys are so strong! KB swings always trash me.

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Welcome everyone!!
I love the WODs your getting in Claw
Took a few days off fighting off a cold
1/17 WU
3x12 GHD back ext
4x10 reverse hypers @ 60
3x20 K2E

Deadlift
3@225
1@275
1@315
1@385
F@405
Good mornings
3x10@95
3x10@115
3x10@125
Back squat 3x6@135
WOD 10 sets
1 round Cindy
95# Snatch
Starter failed to start timer :rofl:

m/56/185

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Claw, I'm jealous! I love Mammoth. I'm going to Utah on Feb. 3 and can't wait. John, looking good on those deads!

[U][B]January 17[/B][/U]
10 minutes jumping rope
3 circuits of 5 DH pull-ups, 15 squats, 10 push-ups, 20 sit-ups
10 minutes of mobility work and dynamic stretching
OHS Practice: 10x45#, 5x60#, 5x70#, 7x75#
Played around on the rings a bit working on my muscle up.

Worked late again and was feeling kind of sore after the weekend's workouts. I've decided to bite the bullet and start working on my OHS. It's embarrassing to even write down the weights I'm using, but I'm forcing myself to do it. It wasn't too long ago that I was equally bad at DUs and tonight I set another PR at 31. I could have gone further, but had a bad grip on one handle and it slipped from my hand. I think I'll also add power cleans and front squats to my 5/3/1 program. Once I'm better at those, I'll switch to squat cleans, which I'm also bad at.

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good work all.

jim...we are a small town (15,000) with a very close tight group of people who give freely of their time to help others.

i have been organizing a mountain bike race here for the past 16 years and have had a group of about 40 friends/people backing me up for all those years working on this event throughout the year. and then on the weekend of the event we have about 300 friend/people helping out.

if it means me not being able to participate in an event under dr.s orders i will be involved supporting those friends who have supported me in what ever way i can.

we truly live in a unique little place.

what a rollercoaster of a day. saw the surgeon at 8 a.m. the shot worked, got my range of motion back was told i would be called in the afternoon with a time for fridays surgery. and "oh by the way. no upper body crossfit work for 3-6 months."

4:30 p.m. phone call from the dr.s office. can you come in wensday for the surgery? sure what the hell.....

went to the box frustrated.......90 lb sled drag 1000 meters.....22:12

felt better after that......

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[B]January 17[/B]

[U]Warm-up[/U]
Row 1000m
Movement prep
2 rounds
10 KB pass-throughs 35lbs
10 Good Mornings 45lb bar
then
10 ring pull-ups
10 sumo squats 45lb bar

[U]WOD[/U]
"Elizabeth"
21-15-9
95lb squat clean (135lbs Rx)
Ring dips (band)

Problems with wrist flexibility and speed getting elbows forward and dropping under the bar into the squat position. I do much better and heavier with a power clean.

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Hello Friends,

I don't think I have posted since the day after Christmas? APOLOGY IN ADVANCE) for this lengthy post!:o

In one of my last posts I mentioned I was still being nagged by sore shoulder and lack of upper body mobility. I as well mentioned I was considering getting professional medical help.

I have as a part of my 2011 goal setting I made a detailed account of my 15 months of CF participation, PR's and as well evaluated the areas that I was still scaling due to lack of mobility or inability to move the weight, or perform the move without compromise to form.

I pretty pleased with my lower body strength and mobility (aside from my left ankle and tight ham strings.

I went to a highly recommended Physical Therapist requesting that she give me a detailed evaluation in the areas of my concern and bring to my attention anything that she was able to find that was limiting my progress?
What was found was quite revealing (and as well encouraging!)
1) My ROM in my Neck was in both vertical and horizontal restricted to less than 50% (cervical spine lacked most all curvature, causing my head to be at a minimum nearly 3" forward from optimal for proper weight distribution

My Left scapula was nearly 4" rotated upward and out (causing the sever impingement) that has caused the pain and lack of mobility in overhead lifts!

Both shoulders are rotated forward in access of 3" from optimum vertical posture (lack of Lumbar Curve and rolling of Thoracic spine. (Back, traps and abdominal muscles very strong but strengthened in an elongated state. Jointly we concluded that the conditions were caused by my self induced limit of ROM due to the compressed condition of my L5-6 vertebrae (some 40+years ago and than my decision to "get strong" without regard to my "posture" being poor". (live and learn)

I won't go into the details of what I am doing to change this but suffice to say It is a lot of repetitive stretching work (in addition to the Mwod) routines I have been doing (now increased)

The good news is she saw no reason that I couldn't continue my Cross-fit activity as long as I don't over extend in the areas that are impinged and that I stick with the rehabilitation work daily! She was confident that I could with correct my spinal curve, and scapula

I have cut my CF workouts to 4 days per week with 2 rest days (continuing to stretch those days and rowing at home) As well I am continuing to ride my MTB/Road Bike as the weather permits.

I did make a new "Weighted Pull"-up Pr this last week of Body weight ( 178) 5lbs over last years weight plus 63lbs. and as well I have started running again with a goal to run my first 1/2 marathon on April 3rd and to finish with a pace of 9:30m/m.

thanks to all of you for continuing your inspirational work ethic and I look forward to 2011 being my recovery year and one of great Joy!!

Tim

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Many thanks for the welcoming posts!

Deb, I knew Red Barn was moving to somewhere in Sparta from Netcompton or Slamhope or whatever town that is just off the circle. Did you start out with Pat at the original location? I know him from his Black Bear Fitness days.
I'll have a decision to make once my on ramp is done in MoTown; either continue on there with people I've known for years and a 45 minute commute, or start up again with Red Shed in Sparta and about a 10 minute ride. Hmmmm...

Ok, todays workout: New Movements, Rope Climb and Kipping Pull-ups.
Still don't have the strength to do even 1/4 full hang p/u. Got the kipping groove two or three times where I felt the pop but just couldn't finish it.
I got up the rope fine in training, then choked in the WOD and had sub those things where you lay on the floor and pull yourself up three times.

WOD 1.17.11 Monday

1 rope climb (choked)
20 swinging jumping p/u
5 medicine ball squats
10 swinging jumping p/u
10 med ball squats
5 swinging jumping p/u
20 med ball squats
1 rope climb (re-choke)

4:13, middle of the pack

Afterwards did some remedial climbing with my son. I switched wrap legs and just scurried up, tapped and lost the rope wrap on my legs so was just lowering with my wearyscrawnyarmsfadinggrip and slid, just a bit, but enough to burn my left hand salute finger and lose some skin. I wore the tape hopehome like my red badge of courage.

So. Much. To. Work. On. Got some woody bands coming tomorrow as long as the snow/sleet/freezing rain and ice doesn't keep the postman inside.

Just want to say I'm starting to feel positive differnces in my body and energy levels. Moving close to Paleo and that REALLY makes a fast dramatic change. And that I'm very lucky to have my son as part of team coaching this group of highly competetive road and mountain bike racers that Ive glommed onto, thanks Mike!

Simple goals: 10 pull ups, bench press my BW, do one muscle-up.

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[QUOTE]Deb, I knew Red Barn was moving to somewhere in Sparta from Netcompton or Slamhope or whatever town that is just off the circle. Did you start out with Pat at the original location? I know him from his Black Bear Fitness days.
I'll have a decision to make once my on ramp is done in MoTown; either continue on there with people I've known for years and a 45 minute commute, or start up again with Red Shed in Sparta and about a 10 minute ride. Hmmmm...[/QUOTE]

Jeff, yes - I started in Pat's shed. Great group of people at the Shed, but, that's CF in general! Drop in sometime!! Hear you on the commute, I played hockey in Motown. Decisions, decisions. I can tell you that Pat & J9 run a great place, I LOVE their programming & coaching, would never want to leave. That's MY dilemma. Heard good things about Motown as well, do they ever post the wods? Black Bear, someone comes once a month to do flexibility with us from there! Well worth the $.

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[QUOTE=Michael Stiles;892007]I turned 50 on Friday and I am signing in for the first time. I have been going to Orange County CrossFit for about 6 months and currently doing 5 WODs per week. I started CrossFit in pursuit of greater strength, conditioning and flexibility for Brazilian Jiu Jitsu. Big ticket goals for 2011 are to improve my upper body strength so I can do pull-ups unassisted and then move on to kipping, HSPU, rope climbs etc. and eventually a muscle-up. At the same time eat much cleaner (almost Paleo) and get body fat down from 19%.

[B]January 14[/B]
[U]WOD[/U]
"Filthy Fifty"
39:57
Substituted tuck jumps for double-unders.

[B]January 15[/B]
[U]WOD[/U]
7 rounds
7 DB burpee thruster 20lbs
7 Pull-ups (band)
14:21
[U]Cool down[/U]
25 GHD sit ups
25 GHD back extensions
[U]Strength[/U]
Front squat 3-3-3[/QUOTE]

Happy belated birthday!! Welcome!!

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Welcome Martha and Jo-Jo!! Last week was a rest week for me. Once every three months I try to take a week off and I believe that scheduled rest continues to serve me well, I always come back stronger and more motivated.

[B]1-16-11[/B] CF total:

Back squat 160 (pr by 15#)
Shoulder press 70# (pr by 5#)
Dead lift 205#
435 total my first measureable CF total.

[B] 1-17-11[/B] My first official rope climb was done. Several failed attempts and 30 towel pull ups later my poor forearms were toasted. It was a great day because I'm absolutely terrified of heights.

[B] 1-18-11[/B] 3 rounds of an affiliate wod called "fight gone worse"...
1 minute at each station and 1 minute rest between rounds.
Wall balls 10#
SDHP 55#
Air squats
Push press 55#
Row for calories
251 reps total

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Nice work [B]Michelle[/B]. We dont have high enough ceilings for rope climbs, but we have a rope and I once pulled myself up from sitting, it was only 9' maybe but it was darned HARD!!! Good on ya. :highfive:

[B]01.18.2011-Tuesday-Day 2[/B]
Warmup: Row 500 (I could already feel my low back from yesterday)...squat, lunge, pushup, backsquat to OH to OHS hold warmup, shoulder mobility & stretch, trigger point, foam roll lats.

[B]WOD:[/B]
Complete as many rounds as possible in 20:00 of:
15 back squats - 135# (75#)
5 pull-ups
10 front squats - 135# (75#)
10 hand release push-ups
5 overhead squats - 135# (75#)
15 squats (no barbell, these are air squats)
[I]((scale the barbell accordingly, we want to see you succeed regardless where your name lands on the board))[/I]
[B]3.4 Rounds 75#[/B] (finished 3 rounds & up to 5 front squats).
Good one!! Alone in the gym tonite - I didn't even think about scaling - I guess I trust my coach! Scotty was coach tonite, he just put 75# on the bar so I didn't give it a thought!
Not the greatest in terms of rounds but I was really happy with this: I rocked my pullups, pushups were legit, all my squats nice and deep full hip ext. AND my OHS was good - I asked Scotty if I was deep enough and he said perfect. Maybe Im getting the active shoulder thing. I lost one in the 2nd round, and after I finished my last set I dropped it - on my head! :rofl: didn't want to risk lowering b/c left shoulder was so fatigued!
My front squat improved from that lesson last week too - rack much better, upper arms parallel to floor, I think I scared the crap out of latecomers, sounded like Darth Vader; i need to do the stretch for the rack & grow bigger shoulders!! Sore after yesterday. The worst part of this was the air squats, freaking burners!! I pbly should've praxed more OHS afterwards.

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Nice work Deb!

[B][U]January 18[/U][/B]
10 minutes of jump roping
Bench Press: 10x45#, 10x135#, 5x175#, 5x215#, 10x 225# (very slight assist on rep 10 :ranting2:)
Ran 5K on treadmill at 8 min mile pace (first mile at 1.5% slope, remainder at 1% slope).
Stretched legs

I'm ****ed that I didn't get 10 reps at 225#. Could be hangover effects from the big SDHP/push-up workout on Saturday. I also used the wrong weight on the second-to-last set. I was supposed to use 200#. My run felt really bad after mile one until I realized that I had the treadmill on the wrong slope. :rolleyes:Felt better after that, but all-in-all tonight was not one of my best efforts.

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[QUOTE=Cliff Miller;892470]good work all.

jim...we are a small town (15,000) with a very close tight group of people who give freely of their time to help others.

i have been organizing a mountain bike race here for the past 16 years and have had a group of about 40 friends/people backing me up for all those years working on this event throughout the year. and then on the weekend of the event we have about 300 friend/people helping out.

if it means me not being able to participate in an event under dr.s orders i will be involved supporting those friends who have supported me in what ever way i can.

we truly live in a unique little place.

what a rollercoaster of a day. saw the surgeon at 8 a.m. the shot worked, got my range of motion back was told i would be called in the afternoon with a time for fridays surgery. and "oh by the way. no upper body crossfit work for 3-6 months."

4:30 p.m. phone call from the dr.s office. can you come in wensday for the surgery? sure what the hell.....

went to the box frustrated.......90 lb sled drag 1000 meters.....22:12

felt better after that......[/QUOTE]

I've got a ski-buddy who lives in Squamish (in a van in a parking lot). Its a nice town! A few years ago, I tore my biceps tendon, had to have surgery and also couldn't do upper body stuff for a few months. After those few months though, I made quantum leap improvements in my leg strength and endurance. Use this time as an opportunity to do plyometrics, squats, lunges, core work, etc. and you will make some significant gains. You will regain your upper body strength within a year. Good luck with the surgery. You're doing the right thing getting it properly fixed.

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Don't Hurt yourself Deb with the WODs:D
where in the world is JJ and John Scott
1/18
WU20 GHD backext
3x12 GHD backext @ 45#
4x12 reverse hypers @ 50#
4x10 pullups
3x30 ABmat situps

WOD 5 rounds
10 Burpees
10 weighted 20" box jumps @ 40#
9:19

m/56/185

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[B]Deb NICE WORK!![/B]

[B]1-19-11 Warm-up:[/B]
Row for 20 calories
10 pushups
5 inner pushups
5 outter pushups
5 reverse pushups
Mobility lacross ball work (good stuff)

[B]Workout: 5 rounds[/B]
400m run
15 burpees (was supposed to be 20 but didn't catch that from the back of the room, the eyes are the first thing to go!)
15 upright rows 55#
24:40

Have I ever mentioned that running and burpees are my least favorites? BAM, both in one WOD!! :rofl:

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thanks for the kind words jim.

there are actually a few people who live in vans around here. not because of homelessness but rather to support their life styles. ski, climb, mountain bike.

the couple who owns the box i go to have been GREAT in accomidating me. i checked my e mail one last time before heading out this morning and there was a note from one of them. "get better so that we can get to work on you lower body."

last nite was my last work out. they were going to have me do a 400m weighted walking lunge. i instead got to do a modified amrap 20 min. of what the rest of the group did using only lower body. i was partnered up with another woman who could only do lower body as well.

we did 537 reps.

i am just looking forward to being 100% again. it has been a long time.

keep up the good work all.

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[B]Best of luck Cliff!!![/B] Im sure it'll be fine - speedy recovery to you.:)