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[quote=Mark Ervi;551085]Today I did 150 thrusters for time w/45lbs.
My time: 18:51[/quote]

Great time, Mark. This is one nasty WO - - I'm overdue for it. Probably later this week.........Ick! :yikes:

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Alrighty then...today was technically a rest day but I knocked out a CFE C2 rowing workout as follows:

3x(250m-500m-700m) with rest periods between each effort of the exact amount of time it took for the effort (ie 250m in 1:06, then rest 1:06 and start 500m)

1 2 3
250 1:06 1:00 0:59
500 2:13 2:08 2:10
700 3:01 3:05 3:07

then off to the massage...now I need a nap

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[I][B]090326 THURSDAY
Training Class - - Last day :(

Class Warm-up:[/B]
[B]Stationary cycling[/B], about 5:00 @ L-2 / 100 RPM (different bike than usual)
[B]Treadmill,[/B] walking to 4.2 MPH and varying inclines to 5.0. Class did intervals to easy run, but my R/achilles protested loudly....
[B]Shoulder Pass Thrus [/B]X 15
[B]Body Circles[/B] X 5 X 2
[B]Trunk Rotations[/B] X 5 X 2.

[B]Class WOD: Fight Gone Bad (modified)[/B]
3 Rounds for time of:
1:00 minute max reps Jump Rope Singles (sub for rowing)
1:00 minute max reps Wall Ball Shots X 14# (sub for 20#)
1:00 minute max reps Push Press 60# (sub for 75#)
1:00 minute max reps Box Jumps 14 in (sub for 24 in - had to do steps instead)
1:00 minute max reps Sumo DL Hi Pulls 65# (sub for 75#)
Rest exactly 1:00 between rounds.
[B]Total: [COLOR=Red]569 (PR!)[/COLOR][/B][COLOR=Black]

Last FGB: 12/31/2008:
75# SDHP
[/COLOR]75# PP
16 in Box Jump
Row (calories)
Wall Ball shots 12#
[B]Total: 216

Note: [/B]Okay....I was more gassed after this workout than I think I ever have been. Don't know how I avoided "Pukie." Took nearly a half hour to get up and walk normally.....only got five hours of sleep last nite, but don't think that was it....Plans to do a little strength work afterwards? FOGGETTABOUTIT!! BLEH!
JR singles were a challenge with my sore R/Achilles - - kinda half one-leg jumped them......Score without JR singles was still 298. I was happy with the improvement![/I]

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[quote=John Scott Rezendes;551676]Alrighty then...today was technically a rest day but I knocked out a CFE C2 rowing workout as follows:

3x(250m-500m-700m) with rest periods between each effort of the exact amount of time it took for the effort (ie 250m in 1:06, then rest 1:06 and start 500m)

1 2 3
250 1:06 1:00 0:59
500 2:13 2:08 2:10
700 3:01 3:05 3:07

then off to the massage...now I need a nap[/quote]

Nice work / great times, Scott!

I need about a week of naps!

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Stephen, I'm gonna do that FGB next week. I do love the metcon stuff...the kids always wonder why daddy can't get off the couch afterwards...

Did Murph today sans body armor. My wife's in the field or I'd a used hers. They made me turn mine in when I retired last year. Anyway, so Murph looked like this:

ran a mile on the treadmill 8:08
partitioned all the pullups, pushups and squats into 10x10-20-30 sets. I managed to do all the pull ups unbroken, but the push ups and squats had to break after the 3rd set.
ran the last mile at 8:13

51:02 a new PR by nearly 3 minutes

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[quote=John Scott Rezendes;552664]Stephen, I'm gonna do that FGB next week. I do love the metcon stuff...the kids always wonder why daddy can't get off the couch afterwards...

Did Murph today sans body armor. My wife's in the field or I'd a used hers. They made me turn mine in when I retired last year. Anyway, so Murph looked like this:

ran a mile on the treadmill 8:08
partitioned all the pullups, pushups and squats into 10x10-20-30 sets. I managed to do all the pull ups unbroken, but the push ups and squats had to break after the 3rd set.
ran the last mile at 8:13

51:02 a new PR by nearly 3 minutes[/quote]

Scott,

Great job on Murph! Congrats on the PR! Great mile times also. Still waiting to do mine....messed up Achilles, but I think if I can swing it, I'll do a rowing Murph....I need to see if a long push on the rower causes any issues with the achillies.

FGB is a fun suckfest. Never have tried it with a vest - - had to turn mine in also when I retired.

Have a great weekend!

Steve

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[I][B]090327 FRIDAY [COLOR=Blue]MY 6 - MONTH CrossFit ANNIVERSARY!!

[COLOR=Black]Warm-up:
Stationary Cycling: [/COLOR][/COLOR][/B][COLOR=Blue][COLOR=Black]10:00 / L3 / 100 RPM / 2.6 miles
[B]CFWU X 2:
[/B]Added Shoulder Pass thrus X 10 X 2
Body Circles 5 X 2 (by ea. direction)
Trunk Rotations X 10 X 2

[B]WOD: (From Main Page)[/B][/COLOR][/COLOR][/I]
10 rounds for time of:
10 Pull-ups
10 Ring dips (subbed decline push-ups - feet on bench)
[B][I]TIME: 14:58[/I][/B]


[I]Tried some bar dips prior to doing this WOD. Bursitis in R/shoulder is apparently still going on. Could only get 11 or 12 full-ROM dips before my shoulder really started to protest. Tried bench dips - - still no dice. Reduced to push-ups.....:([/I]

[I]Pull-ups were kipped - - first round 5, 4, + 1; all the rest were by 2s....[/I]


[I][B]Squat Work:[/B][/I]
[I][B]Box Squat Practice[/B] (for strict form). All work was with 45# bar only.[/I]
[I][B]Warm-up: [/B]Air squats X 10 to bench.[/I]
[I][B]Working: [/B]High Bar position: 10, 10, 10. Low Bar position: 10, 10.[/I]
[I]These felt good and solid, but driving up through my heels from the bench was difficult, even with just 45#. Gonna keep the weight light until I really have this down.[/I]

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Yesterday, I set out to do Front squats 3-3-3-3-3
I did 95-115 and my wrists could not handle the bend.
Switched to back squats and did 135-155-175-145

Today, I set out to do 4 rounds of run 800m and
on third 800 my left calf got tight with about 100m to go, so hobbled to a finish of 4:11 on that one. Did first two 800's in 4:02 and 3:56
Did all running on high school track.

Came back to the house and did AMRepsAP in 2 minutes of squats, push-ups, sit-ups, with 1 minute rest between.
I did
55 squats
37 push-ups
45 sit-ups

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John-
That was a great "Murph".

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[quote=Mark Ervi;553253]Yesterday, I set out to do Front squats 3-3-3-3-3
I did 95-115 and my wrists could not handle the bend.
Switched to back squats and did 135-155-175-145

Today, I set out to do 4 rounds of run 800m and
on third 800 my left calf got tight with about 100m to go, so hobbled to a finish of 4:11 on that one. Did first two 800's in 4:02 and 3:56
Did all running on high school track.

Came back to the house and did AMRepsAP in 2 minutes of squats, push-ups, sit-ups, with 1 minute rest between.
I did
55 squats
37 push-ups
45 sit-ups[/quote]

Mark,

Sorry about your wrists and left calf. Nice work anyway! Nasty little AMReps workout you did too. Hope you're having a great weekend!