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[QUOTE=Deb Borbone;960358][B]Michelle [/B]is back!!! nice snatching. [QUOTE]

Deb thanks!! My workouts are [I]always[/I] consistent, it's my posting I have to give up some times. ;)

Our house got struck by lightening for the second time in three years Sunday evening. The summer storms in Alabama are a beouch. I'm just grateful it didn't burn the place down. Several electronics were zapped but I'm sure hubs will enjoy upgrading.

[B]7-12[/B]

21,18,15,12,9,6,3 band assisted strict pu's, box inverted hspu's 19:37

[B]7-13[/B]
20 min AMRAP
6 reps 135# dead-lift
12 reps 18" box jump (no 20" left)
24 DU's subbed x 3 singles
6 rounds + 53 reps
I got totally spanked by the younguns' on this one. I'm not sure where or when I got behind but I did and never got close to catching up.

[B]7-14[/B]
Mainsite WOD: 3 rds for time
100m waiters walk 40#db right hand
30 ghd sit-ups
100m waiters walk 40#db left hand
30 back ext
21:37 Rx'd
This WOD was a beast!

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[QUOTE=Perry Dean Freedman;960409]Yesterday: biked an easy 35 miles with a friend. Sprinted ahead a bunch of times to get my heart rate up. Followed up with a mile swim. Pushed it on the swim the last half mile. Followed with beer on the beach in the late afternoon.

I think beer is integral to the cross fit experience.[/QUOTE]

Yes, but sometimes I cross-train with wine. Nice workout by the way!

[B][U]July 14[/U][/B]
[U]Swam at lunch[/U]
1x225M, 2x200M, 1x525M, 1x250M, 2x100M, 2x50M
1700M in total

Kind of mixed things up, like a swimming fartlek, today. Just went with the flow. Broke it up since I wanted to do some faster intervals today instead of swimming slower straight through. Beautiful day to swim at the outdoor pool. So invigorating!

Keith Urban concert tonight with my wife, daughter and two of their friends. I think I'll just stand out of the way while they swoon....

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Wow, I dont think Id ever swoon over Keith Urban!!!

[B]7_14_11 Thursday[/B]
Warmup
Tired day, sleepover last nite kids stay up half the nite, so I didnt get much more than 4 hrs. Ugh. I weighed 164.5 on the gym scale. Things were hurting today, plus I didnt eat alot yesterday; I've noticed certain times of the month I feel stronger, and when I eat everything in sight, things are a lot easier in the gym - OTOH with that approach I might be very fat very old (but stronger) deb! Shaky start tonite but things got much better. I think I need more warmup.

[B]Snatch + OHS[/B]
25kg/2+1
30kg/2+1
34kg/2+1 (2)
38kg (6) (here is where I felt warmed up and normal; my coach said stop trying to figure out where to throw the bar from just throw it)
Im kinda realizing I look at other people and when I workout alone I video in case my coach wants to see, but [B][I]I[/I][/B] look at it; and trying to make myself look like other people - I think my bodytype, my lifts/squats never going to look like some other people's. I look like an inflexible daddylonglegs on the platform.:rofl:

[B]Power Jerk[/B]
30kg/2
35kg/2
40kg/2
45kg (2)
50kg (2) I didnt sit low enough on first one, tiny press out
55kg I didnt sit fast enough - BUT I pressed this out instead of dropping it like I used to. I guess thats progress. Very pleased w/jerks tonite, all my dips were straight and other than those all my jerks (splits too) were timed right, nice and low, no arm work at all.

[B]Power Clean off Boxes & Jerk[/B]
30kg/2+2
35kg/2+2
40kg/2+2 (3)

[B]Backsquat[/B]
40kg/5
47kg/5
50kg/5
55kg/5 I dumped the 4th rep b/c it was late, I wasnt getting low as I wanted - so dropped last two reps to 50. Squatting STILL is where I really notice if I havent ate and slept well.

My coach is on vaca for 2 weeks. Was explaining the programming, how many lifts/mo., the shock workout... yeah, that's why I have the coach!! He told me again Im competing September 10/12 in Long Island. Said, "they're going to love you." It didnt sound sarcastic, but have no idea what he meant by that. I better start working harder!! Justin going to coach me during vaca (hes 24, like coaching his granny! He's good tho I learned some backsquat tips watching him, like, stop looking down LOL)

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[B]Michelle[/B] you are having your share of weather troubles!!! My biggest fear with that is the well pump getting hit!! Im on the edge of a little valley, not often bad lightning but we get winds thru here sometimes that pick stuff up and its gone; grill, et al (thats why I don't have a picnic table, 6' heavy glass one I had got blown over the deck railing and smashed to bits)!

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[QUOTE=Perry Dean Freedman;960409]...I think beer is integral to the cross fit experience.[/QUOTE]

AGREED!! :D

[QUOTE=Jim Colby;960630]Yes, but sometimes I cross-train with wine. Nice workout by the way!....[/QUOTE]

You shoulda seen thr New Year's Eve WODs !! ;)

Welcome back Michelle!! Sorry to hear about the storm damage!

[B]WU:[/B]
400m run
~100m team tire flip/bear walk
~100m team tire flip double jumps/squat walk with 3 10 rep push up sets

[B]WOD:[/B]
5 RFT:
95# Power Clean, 3 reps
60 Single unders

5:12

[I]Shoulda gone heavier ("Choose the Wrench!"), but tried 135# & couldn't do it. After the WOD, I retried 135#, did it, & it was A LOT easier!
I'm playing around with trying this WOD over the weekend... We'll see how it goes since we're waiting on my daughter to give birth to grandchild #5...[/I]

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[U]quick circuit on trx suspension system[/U]
swimmer pull, ab roll-outs, side planks, front planks while pushing up from resting on elbows to resting on hands, leg curls, lunges into high knee step, push-ups/knees to opposite elbow combo, pistol/rear lunge crossover combo, push-ups with hands on trx and feet on medicine ball (15-20 reps per exercise and 1 minute on planks)
Stretched[/QUOTE]

I really like like this routine. Will try it this week. Thanks

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Last day in Hamptons. No Gym time. 5 rounds of 50: bike crunches, push ups and squats. 3 100 meter waiter walks. Did not have the rxed 50 lb dumbbell. Used a chair. Got many weird looks.

Extremely slow 17 mile bike ride with wife and another couple. Rode my wife home after 7 miles and our friends took off. I rode full out for 5 miles trying to find and catch back up to them. I really need to learn how to chill out. Not every ride needs to be a workout. At least I've heard people say that.

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[QUOTE=Deb Borbone;960750][B]Michelle[/B] you are having your share of weather troubles!!! My biggest fear with that is the well pump getting hit!! Im on the edge of a little valley, not often bad lightning but we get winds thru here sometimes that pick stuff up and its gone; grill, et al (thats why I don't have a picnic table, 6' heavy glass one I had got blown over the deck railing and smashed to bits)![/QUOTE]

Yeah it's been a strange year here in the south for sure. My son goes back to campus the 21st of next month. It will be interesting to see the remaining storm damage through his eyes.

[B]7-15[/B]
Front Squats:
1 @ 105
10 @ 95#
1 @ 115#
20 @ 85#
1 @ 125x, 120x
30 @ 65#

I initially got so upset with myself for not closing the 125 or 120, then I stepped back and remembered that today was day number 5 of workouts, 3 of which have been two a days, 2 of the 2 a days were strength/cardio combos and I realized at that moment I just need a friggin' day off! :D

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[url]http://weightlifting.teamusa.org/events/6949[/url]

Good Luck gymmates Danica, Lou, Dave, Frankie, Graber!!
and Maria!!!
Can watch live stream tomorrow.

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Perry there was a time when the "running craze" began and there were 10K races almost every weekend in Central Park. They were sponsored by Bud Light. Chilled 6 packs were waiting at the finish line. And there was NO water! More than once I'd be pretty smashed by the time I got back to gthQueens. But, honestly, that was just me.

Coach Jake must be burning people out getting ready for the area Filthy Fifty challenge. I was the only one at Tribal for the 6AM class.

Strength: Deadlift: 5X325,375,420. Assist 3X5X185 BS. I could not do the last set of DL continuously. I run out of steam and must catch an extra breath or two. I'm wondering if I am reaching some plateau and what this would imply for my training. I am starting to work through Louis Simmon's book on conjugate strength training. I may find the answer there. Wendler's material is not clarifying this. Could also be that I need to focus more on how I coordinate breathing with the heavier lifts. I held myself to the 5 reps. They just weren't continuous.

WOD: 3 Rounds
Row 200 m. Use that time to get AMRAP double unders--however count both the failures and successes. The rows were 1:46, 1:45, 1:43. The counts were 15, 12, 9. Coach recommended that I do 2-3 minutes of jumping singles as part of the warm up every workout.