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[quote=John Jaeckel;776103]What did you do for your WOD?[/quote]

Oops! I thought but didn't write! Been doing that [B]A LOT[/B] today!:yikes:

Yesterdays' WOD was 3,3,3,3,3 Front Squats!

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Warm up:

400m run

2X
-5 pull ups (Can't believe I did them kipping!):pepper:
-10 sit ups
-10 Air Squats

WOD:

AMRAP:

400m run
5 145# dead lifts (meant to lift at least 200#. What was I thinking?!:yikes:)
10 ring push ups

Did 6 rounds and 200m in 20 minutes!

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[I][B]100429 THURSDAY

Warm-up:
[/B][/I]CrossFit Sonora Warm-up

[I][B]WOD: 3 Rounds for Time of:
[/B][/I]400m Run
25 Kb Swings (used 50# Db 'cause all the Kbs were being used!)
25 Ab-Mat Sit-ups
25 Jumping Pull-ups
[B]Time: 15:50
[/B][I]All Db swings were unbroken! Runs felt good though I still did not want to push the L/hamstring........[/I]

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[quote=Stephen R. Lampl;776833][I][B]100429 THURSDAY
[/B][/I][I]All Db swings were unbroken! Runs felt good though I still did not want to push the L/hamstring........[/I][/quote]

Awesome Stephen! Watch that hamstring! I injured my left one back in December. My physical therapist told me when I asked her should I stretch it before or after working out, "Yes!"

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[quote=William Hoogsteden;776843][I][B].......I injured my left one back in December. My physical therapist told me when I asked her should I stretch it before or after working out, "Yes!"......[/B][/I][/quote]

Thank you, Bill! I sure appreciate the advice. I have suffered at least four tears total, all minor, since I started CF. I think my weak posterior chain is probably mainly to blame, but I'm working on it....

BTW, you sure did a "kick butt" job on your WOD today! Fantastic!

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[QUOTE=William Hoogsteden;776779]Oops! I thought but didn't write! Been doing that [B]A LOT[/B] today!:yikes:
[/QUOTE]

I have the same problem. An Ohio thing? Or dementia? :rofl:

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04.29.10: Rest

04.30.10:
Month 2, Week 4 (De-load Phase) Wendler 5/3/1, Dead Lift Day

WARMUP:
25 Squats
20 Pushups
25 K-bell swings (53 lb.)
Full Body Stretch

STRENGTH:
Dead lift
5x135
5x165
5x195
(focused on form, felt really good/strong)

WOD:
(w/ 30 lb. weight vest)
50 Squats
50 Pushups

7:22

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[I][B]100430 FRIDAY

CrossFit Sonora Warm-up

[/B][/I] [I][B]WOD: "Fran at Work" Wear you work clothes or uniform today while doing "Fran."
[/B][/I]Showed up in my Starbucks uniform (minus the apron for the WOD - - didn't want to tear it)!
[B]21 - 15 - 9 (for time of)
Thrusters: 95#/65#
Pull-ups
[/B]Time: 12:03 (as Rx'd)

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[quote=John Jaeckel;777040]I have the same problem. An Ohio thing? Or dementia? :rofl:[/quote]

I hope to God not!! ;^})

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Was thinking of doing the site WOD, we were doing Fight Gone Bad & I got scared!

Warm up:

2X 10

squats
situps
pushups
pullups

WOD:
Fight Gone Bad Rx'd

in the afternoon sun
at 80+ degrees
it was bad
Much worse than when I did the scaled version in January
I started puking water :puke0000: during the 1st set of the 3rd round (20# wall ball shots)
BUT I made it through! And THAT is what matters!