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[B][U]Wednesday, August 24th[/U][/B]
Swam 1 mile. Untimed, but felt good. Probably took about 31 mins or so. Swam it straight through.

[B][U]Thursday, August 25th[/U][/B]
Busy at work. Rest day.

[B][U]Friday, August 26th[/U][/B]
Cycled 15 miles, pretty hilly (44.12, PR by 5 secs, no HR monitor), then
Ran 2.6 miles (2 hills each about 300 ft high, 21.37, PR by 23 secs, avg HR of 143, max HR of 153)
Brick total time of 1:05.53 (PR by 1:27).
I was really happy with tonight's brick workout. First the cycling PR, but especially the running PR. That is a pretty old PR to break and when I last set it I was fresh and going all out. Tonight, it was right after setting a 15 mile cycling PR and not going all out on the run. Very happy.

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Not really a WOD today. Leg day at gym. Extensions, squats up to 185lbs for reps, lunges with weights, leg curls and calf lifts. Ended with 20 minutes on stepper. Tomorrow is rest but will go to regional cross fit event and cheer on my gym. Happy my back is cooperating so far. Tight but not in pain.

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Conventional back routine: rows, bent over dumbbell rows, close grip pull downs and bungee cords reverse flys.

30 HSPUS. Getting closer to full range.

Bicep routine: EZ bar, hammer curls, seated concentration curls, and standing curls.

My long time cross fit buddies make fun of me for doing biceps. But, I find it helps strengthen all the small supporting muscles around the elbow. Will do a conventional body building routine every so often to hit the areas not otherwise addressed by a WOD.

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8/27 WOD

400 meter run
50 double unders
5 pull ups
40 double unders
10 pull ups
30 double unders
15 pull ups
20 double unders
20 pull ups
10 double unders
25 pull ups
400 meter run

21:32. This was a partner WOD. Both partners run together, then both partners do all double unders and pull ups, but only one can work at a time. Basically forced rest. Worked with Cody, and we didn't split up our sets but each worked straight through. Both of us are competent at double unders so we had a relatively decent result.

Also, Justin's 42nd birthday!

Claw

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8/27 only rowing :30 work :30 off Rounds ?

8/28
10:00 jumprope
back extensions and reverse hyper @ 50# 3x12 each
prowler push 70Yd x4 @ 135

WOD 5 rounds
105 C&J w/ pushpress @ 105#
10 pullup

untimed

m/56/180

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David - Congrats! Wear 'em with honor!!;)

Deb, Jim C, Hope you folks are alright after the hurricane!

[B]8/28:

WOD:
[/B]3 RFT:
50m swim
25 Push Ups

8:55
[I]Done under the disapproving eyes of my wife who thinks CrossFit will kill me. (But can't think of a better way to go!) I REALLY wanted to do this WOD since I saw it on the main page! Best part is flopping back into the water after completing each round's Push Ups![/I]

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[QUOTE=William Hoogsteden;979721][I]Done under the disapproving eyes of my wife who thinks CrossFit will kill me. (But can't think of a better way to go!)[/I][/QUOTE]

Bill my spousal unit actually left the garage Saturday afternoon while I was doing a scaled Cindy just because I wanted to. I think I made him very nervous, especially since he doesn't CF at all.

CF Total today:
165# Back squat, 75# shoulder press, 215# deadlift. 20# improvement to my total. I'll take that! :pepper:

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8_28_11 Sunday
Warmup; no power.

Mile walk in the hurricane

Benchpress
45#/10
65#/3
75#/3
85#/3
95#/3
105#/3
110#/2
115# (2)
120# (3)

Another mile walk last night. Still no power.
First rep at 120 my son said it didnt hit my chest. Second one he grabbed the bar on the way UP. Third one was the best one. Concentrating on grip with these, shoulder... I think 125# in the bag.

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8/29 WOD

“Requiem for a Squat”
Perform 1 full depth squat with a 45# bar and rest for the remainder of a minute.
In minute 2, perform 2 full squats with the 45# bar and rest for the remainder of that minute.
In minute 3, perform 3 full squats with 45# bar and rest for the remainder of the minute.
Etc. until you can't complete the requisite number of squats in the minute.

22 rounds + 19 = 272 45# squats.
Have a notion I'm going to feeling this one for a couple of days. Good day to start using my stand-up desk at work!

Claw

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[QUOTE=Deb Borbone;979909]8_28_11 Sunday
Warmup; no power.

Mile walk in the hurricane

Benchpress
45#/10
65#/3
75#/3
85#/3
95#/3
105#/3
110#/2
115# (2)
120# (3)

Another mile walk last night. Still no power.
First rep at 120 my son said it didnt hit my chest. Second one he grabbed the bar on the way UP. Third one was the best one. Concentrating on grip with these, shoulder... I think 125# in the bag.[/QUOTE]

VERY NICE!!