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Another busy day, so a quick workout at home.

11/2 min. squats
11/2 min.flutter kicks
1 min. squats
1 min. flutter kicks
45 sec. squats
45 sec. flutter kicks
30 sec. squats
30 sec. flutter kicks
30 sec. squats
30 sec. flutter kicks
no breaks, went non stop

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2/2/10
CFC WU

WOD complete as many rounds in 20:00
135# cleans
Burpees
Pullups

Total all reps 185

m/55/178 CrossFit Chesterton

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What blogs do you all follow? I poke around Robb Wolf, Mark's Daily Apple but nothing really on a regular basis (aside from the news wsj, nyt)

Jeff

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[QUOTE]I'm only a little Ex-Lax or Ipecac away from body-weight (159# this morning).[/QUOTE] He's giving me ideas! :rofl:

Has anyone had trouble with the rack when you're sweating? Im thinking keep my elbows up and I am, but the bar's still slipping around my shoulders. Disconcerting! Idve had a much better time on my WOD yesterday without that, and if I'd not used a mixed grip on deads (it was deadlift to hang clean to front squat to jerk).....

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[QUOTE=Jeff Kilinski;733893]What's a Suicide?[/QUOTE]

Jeff, as we did it, you place four cones 20' apart from each other in a line. You start at cone 1; run 20' to cone 2 and touch it, then back to cone 1 and touch it; run 40' to cone 3 and touch it, then back to cone 1 and touch it; and run 60' to cone 4 and touch it, then back to cone 1.

I think it started out as a basketball drill.

The Claw

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2/3 WOD.

“Barbara” 5 Rounds For Time With a 3 Minute Break in Between Rounds of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rx'd in 37:25, less 12:00 mandatory rest = 25:25.

The Claw

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[QUOTE=Deb Borbone;734069]He's giving me ideas! :rofl:

Has anyone had trouble with the rack when you're sweating? Im thinking keep my elbows up and I am, but the bar's still slipping around my shoulders. Disconcerting! Idve had a much better time on my WOD yesterday without that, and if I'd not used a mixed grip on deads (it was deadlift to hang clean to front squat to jerk).....[/QUOTE]

Hey Deb,
When I do heavy DL's I use a hook grip (WFS) [url]http://www.crossfit.com/mt-archive2/000076.html[/url]
For lighter weights and when transitioning to cleans I just use a normal grip. I am just guessing with out seeing, but if the bar is slipping you might need to keep your chest up a bit more to keep your back straight. You should try and create a flat platform with your deltoids (elbows up) for the bar to rest on through the whole movement. It's very typical when you get tired during the WOD to break good form (leaning forward to much) allowing the bar to slip, even if your sweaty it should not slip. I usually wear sleeved t shirt when doing wods like this, that help the slipping when my form sucks. Check out this link, good advice here (WFS) [url]http://stronglifts.com/how-to-front-squat-with-proper-technique/[/url]

It also helps to have good flexibilty, mine sucks. I have been using this stretching technique to help. (WFS) [url]http://www.crossfitinvictus.com/blog/2010/01/monday-january-11-2010/[/url]

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[QUOTE=Jim Cordes;734125]2/3 WOD.

“Barbara” 5 Rounds For Time With a 3 Minute Break in Between Rounds of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rx'd in 37:25, less 12:00 mandatory rest = 25:25.

The Claw[/QUOTE]

2/2/10: REST



2/3/10: Coincidence.

"Barbara"

5 rounds for time
20 pullups (jumping)
30 pushups (all clean)
40 situps
50 squats

No mandatory rest/37:01

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[QUOTE=Jeff Kilinski;734000]What blogs do you all follow? I poke around Robb Wolf, Mark's Daily Apple but nothing really on a regular basis (aside from the news wsj, nyt)

Jeff[/QUOTE]

Shameless plug. but you asked. :)

[url]http://www.hockeybuzz.com/blog.php?blogger_id=128[/url] (WFS)

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[QUOTE=John Burch;733990]2/2/10
CFC WU

WOD complete as many rounds in 20:00
135# cleans
Burpees
Pullups

Total all reps 185

m/55/178 CrossFit Chesterton[/QUOTE]

THAT is a deceptively tough workout.