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12/6 WOD

2-2-2-2-2-2-2 Hang Power Cleans

95-115-125-135-145(f, 1 only)
Ha ha, just noticed there were 7 rounds, not 5. I wondered why everybody was doing so many! Anyway, just couldn't get elbows around fast enough at 145#. Feeling this one in the wrists, and I've been feeling it in the wrists a lot lately. I think I need to start taping my wrists for lifts like this.

Followed by:
3 Rounds of 1 Minute of work at each station
Row for Calories
Max Ring Dips
Max Dumbell Push Presses
Max Sit Ups
Rest

227 with 35# dumbells. Kind of a low score, but I'm pleased with it. First WOD in a week, and I went kind of heavy on dumbells and didn't use a band on ring dips. Particularly happy with my rows. First minute was 18 cals. in 60 seconds, and later rounds were slower only because of transition time into rower. I'm really leaning back and end and pulling cable as far back as I can, so I'm getting a lot of power per stroke. Otherwise, my numbers were pretty consistent. This was lite FGB lite: 4 minutes work instead of 5, and the exercises were a little easier. This was Fight Gone Unpleasant.

The Claw

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12.07.10

Warmup
Row 500m
10 OHS w/Oly bar
Stretch

Strength
Clean and Press
5x95
3x115
1x135

WOD
Row 1000m

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MWOD for hip and PSOAS.

Wendler Wave 2 BS: 3X230, 3X265, 3X 300(6R).

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Scaled w. 65# snatch and only had time to complete first 4 rounds: 14:12 time.

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[B]Michelle[/B] - Eventually you find yourself remembering how something used to kill you and now its pretty easy? Then you're probably ready to do more. If I scale my weight up and I'm using good form but going slower, Im fine with it. Personally I always shoot for good form/full ROM wherever possible regardless. I think you have less chance of hurting yourself that way as well.


[B]12.06.2010-Monday-Day 1[/B]

Warmup: Run 400, squats, lunges, et al, shoulder mobility, stretch & triggerpt

[B]WOD:[/B]
For time:
buy-in= 50 kettlebell swings - 24kg (16kg)
3 rounds of: 10 sumo deadlift high pulls - 115# (75#), 50 squats
cash-out= 30 knees to elbows
[B]14:27 rx[/B] KB unbroken, sumos no big. the k2e were the worst and I mistakenly did 50. duh. down to 3s for the last 20-25. I thought this would take 10 mins. or so. Weirdly, it flurried all day and yet I wasnt so cold in the garage tonite. That was all I did.... (hockey, football :))

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12/06
stretch
6 rounds Cindy
2x25 GHD back ext
1@20 GHD
3x10 reverse hypers @ 50

1 RM Max sumo deadlift
3@185
3@225
3@275
1@315
1@335
1@355
1@375
O/H squat
6x6@95

WOD 7 rounds
10 20# wallball shots
10 KB swings @55#
8:18

m/56/185 CrossFitChesterton

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last night

3x1 bench press with 2 chunks 5/8"x4' chain
205-205(cause i'm a dummy and forget to add weight)-scratch 215

wod
20 lb 12 med ball toss
5-5 situp and air squat
1 extra situp & squat for droped ball

13 1/2 rounds in 8 minutes

i was paired up with one of the younguns (21) and when i left the box last nite at 6:30 we were tied for first for the most rounds.

gotta love that comptitive thing for motivation eh?

on a less good note i found out late yesterday i am being schedualed for shoulder surgery. orthicscopic debridement ect for ostiroarthritis. if any one has gone through this can they tell me what to expect?

thanks

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I've had distal clavicle resection, osteoarthritis... cut that off, got rid of the loose bone, got rid of scar tissue, cleaned something on the subscap.

It was great! :) Pain was gone right away. Good PT is a must, I realized I was in trouble when the two guys were talking behind the curtain "have you ever done a knee?" "No." "Me either." "Have you ever done a shoulder?" "No." "Me Either." I had to get out of there, they were making me lift weights and i couldnt lift my arm, was getting frozen shoulder and they were getting annoyed. My new PT said, oh snap they never loosed your back muscles - you're not frozen! ROM was back in a few weeks. (idiots)

Good luck Cliff!!

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12/7 WOD

"Deck of Death”
Hearts = Burpees
Diamonds = Knees to Elbows
Clubs = Air Squats
Spades = Mountain climbers (4=1)
Jokers = 400 M Sprint

32:46 (whole group). This was fun, but a bit chaotic to start. Burpees turned in to "crawlies" (i.e. crawl down and up) toward the end. K2E's turned to K2Waist towards the end. Each suit was 105 reps (actually, spades were 420 mtn climbers), so that was a ton of reps!

The Claw

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12.6.10

Another milestone (at least that is what the kids said) I definetly am in the best shape of my life and enjoying every minute of it!=scary for some=:evilsmile
Today was a great day! I got to celebrate my 58th Birthday by doing the first WOD in our New Box--CF Untamed!!;);)
I had taken 4 days off helping the owner move and set up the place so I was for sure feeling a little weak.
WU: Row 500 X 2 (first one was to get warmed up) second was pulling hard as I could the last 50m-Times: 1:52/ 1:41
ASx25
leg swings x 10 f/b-s/s
stretch MWOD hips/Psoas
WOD- 21,18,15,12,9 (scale to 21,15,9)
Power Snatch (scale to 55#) work on form
Wall Ball-to 10ft 20#
Time: 14:27 (and put the first sweat angel on the floor mats!!:yikes:
Cool down-Stretch, roll out quad/hamstrings using 4"PVC (no pain showing on face!)

12.7.10

WU: Row 500 x 2: 1:47/1:41
Leg swings, ASx25,

WOD: Deadlift Rest 60sec between sets (2 reps follow to ground)
WU: 135#x10, 205x4
225/225, 235/235, 245/255, 265/275, 305/305, 315/315, [B]325/325 PR[/B]:pepper:

Felt great and felt I could have done more! (those BS, WB, and AS are paying off big time!! looking forward to going for new DL-1RM end of month!

(oh boy get to change the signature today!)

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WU
3x25 GHD Backextension
3x20 K2E
3x10 Reverse Hypers @ 50#
7 Rounds Cindy

WOD
10-1 pullups
1-10 pushpress @ 95#
untimed

m/56/185 CrossFitChesterton