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Thanks JJ nice if you to note my efforts

WU with 1 hour jump rope
25 GHD situps

WOD Fran @ 95#

8:52

Last time I checked Jeff K was doing well at the games

m/55/178 CrossFitCcesterton

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John

Awesome Fran time!

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John,

Seriously great Fran time! Congrats!

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thank you both

WU push and pull ups GHD situps back extension jumprope

WOD 2 rounds
20 Snatch Balanec @65#
run 400m
20 power snatch@ 65#
run 400m
20:00 even

for some reason I screwed up 2/3 of the snatch balance and they were more overhead squat

post jumprope back extension

m/55/178 CrossFitChesterton

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DL - 10x135, 5x225 I was going to do heavy DL's but did not have much energy today. A lot of yard work for the old man this week. Decided to have a high rep day.

DL - 100x135 (40,30,20,10)
BP - 60x135 (20,20,20)
close grip assisted pull ups 50 (10,10,10,10,10)

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[I][B]100501 SATURDAY
[/B][/I]
Done at the Sonora High School football stadium.

[I][B]Warm-up:
[/B][/I]400m of various movements:
50m X Kariokes Rt.
50m X Kariokes Lt.
50m X jog forward
50m X jog backward
50m X Butt Kickers
50m X High Knee run
100m X high lift skipping

[I][B]WOD: Tabata Cycles. [/B]Score is minimum distance/number of reps during each exercise cycle.[/I]
[B]1. Tabata Sprints. [/B][I](Since this is how I recently tore my left hamstring, these were sub-maximal for me today!). [/I][B]Score; Approx. 70m
2. Tabata Squats (BTB). Score: 10 [/B](Total squats 95).
[B]3. Tabata Stadium Bleacher Seat Jumps w/ Tabata Push-ups. [/B](Jump stadium seats as box jumps - 20 sec, rest 10 sec., do push-ups - 20 sec, rest 10 sec. Repeat for eight cycles). [B]Score: 12 steps / 7 push-ups.[/B]

[I]While I may not have tripped on a box jump, I did trip on one of the stadium's concrete steps and promptly laid my left shin open. I finished the WOD - - then a quick ER trip and some stitches later and I'm good to go! Has anyone addressed the issue of CrossFit and klutziness? :rofl::rofl:

[/I]

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[quote=William Hoogsteden;777310]...
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![/quote]

We made the local news!
[url]http://abc.daytonsnewssource.com/shared/newsroom/top_stories/videos/wkef_vid_3714.shtml[/url]
(Thankfully, they didn't show me puking water!:zombie:)

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05.01.10: REST

05.02.10
Month 2, Week 4 (De-load), Wendler 5/3/1— because of lighter load and tight schedule, decided to combine Front Squat and Shoulder Press into one day

WARMUP
Front Squat 5x80, 5x100
Shoulder Press 5x65, 5x80
Full Body Stretch

STRENGTH
Front Squat 5x120
Shoulder Press 5x95

WOD:
One-Arm K-Bell Snatches 30x53 (5/5, 5/5, 5/5)
Behind Neck Push Press 30x75 lbs
5:10

1RM improvements (or not) this month:
Dead Lift 330 (0)
Shoulder Press 155 (+5)
Front Squat 210 (+10)

Replacing Front Squat with Back Squat next month— starting 1RM: 285
Adding a 4th day for Bench Press— starting 1RM: 225

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[I][B]100502 SUNDAY

Rest Day!
[/B][/I]

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5/2 Workout

Went to Santa Barbara Athletic Club to knock out a couple of my Elite Goals. Attempted four, achieved three:

20 Toes to bar: Got 18, grip and abs failed at about the same time.
15 x 75# Push Press: Achieved quite easily. Didn't go for for more, because I wanted to save some juice for the rest of the exercises.
20 bodyweight bar dips: Achieved, but getting lock-out on number 20 was a bit of a struggle. Not sure I could have gotten number 21.
20 burpees in 60 seconds: Got them in 55 seconds.

The Claw