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Michelle sweet O/H

8/9
10 Burpee
20 pullup
30 BJ
40 AB mat situps
150 single unders
40 AB situps
30 BJ
20 pullup
10 burpee

13:24

post 5 rounds
run 200m
10 HC @ 115

m/56/180

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WTG [B]Michelle![/B] Valarie where are you? :)

[B]8_9_11 Tuesday (pm)[/B]
warmup & stretch. bit of a surprise, I didnt follow the workout listed, and I so wanted to snatch and try pulls w/the new thing. He was going to teach me to do the ham/low back tension. Instead he told me snatch press & drop snatch...I had showed him the vid of my snatch misses at 100#.
75.7kg today

[B]
Snatch Press + Drop Snatch[/B]
15kg/4+4
20kg/4+4
25kg/3+3
30kg/0+3
35kg/0+2
40kg/0+2 (2)
43kg/0+1 (3)
45kg/0+1

[B]Split Jerk from Rack[/B]
35kg/2
40kg/2
43kg (2)
45kg (2)
50kg (3) suck suck goose (the third one was the best)
53kg (3)
55kg (f/f - wasnt dropping under; again he said I had started dipping fast, no-no)
45kg

[B]1 Mile Brisk walk with dog[/B]

I have never done drop snatches before. Not too bad; better off not to think about is it heavy and just - drop. They weren't bad, he said one was perfect; my legs didnt bother me much after squatting this am, of course it wasn't a lot of volume/weight either.

Jerks were eh again - way better than last time but I wasnt getting the bar back quite enough and then not getting explosively under when I got up to 55, tired I guess. And, all weights I've done before. Kinda disappointing.

Coach pulled me aside to tell me I look big and muscular, and that must be good. Apparently starting to look somewhat like a weightlifter; now if I can start to lift like one – soon. :p

And Rex BEGGED me to walk him when I got home; he also friended me today on Facebook. And when I added him, I saw the little sh*t listed me as his grandma!! gotta be someone I know. :rofl:

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[B]August 9[/B]
4.6 mile run (2 steep hills of ~1 mile each, 38:20, PR by 1:15, avg HR 134, max HR 152)
3x10 DH pull-ups
stretched

Felt good. Had to run slow in the dark but still got a PR.

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Everyone has been real Kick@$$!!! (Lovd the PRs, Michelle!)

[B]WU:[/B]
2 min
-Jog in place
-high knee jog in place
-squat

3 rounds
10 air squats
10 push ups

[B]WOD:[/B]
Deadlift 3-3-3
Shoulder Press 5-5-5

5 min rest then…

10 min AMRAP:
KB Snatch (35#/24#)

DL: 185-215-265
SP: 95-115-120
Snatch: Lost count but my KB snatches needed the work (& still do)!

[I]Had an ultrasound on my legs today. The bad news is that my DVT (Blood Clot) is still there! But, the blood flow is much better!
So it's back on coumadin! :ranting2:
My wife asked me how I can be so calm about it. I told her it hasn't killed me & I treat it like a WOD. (Hell, I did Murph in a vest while on it!) [/I]

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[QUOTE=William Hoogsteden;972700]My wife asked me how I can be so calm about it. I told her it hasn't killed me & I treat it like a WOD. (Hell, I did Murph in a vest while on it!) [/I][/QUOTE]

Ironic how CF trains our brains this way eh?

[B]8-10[/B]
I am elated today. I've been working on shoulders religiously for quite some time. A couple of weeks ago we did handstand holds and I made it 1:29 which was a minute longer than my previous time. This morning skill work was HSPU. I managed 3 sets of 3 reps on 2 abmats and I am freaking happy with that!! Progress slow and steady on the fundamentals is what is really working for me.

15 minute AMRAP: 3 strict band dead hang pull-ups (3 burpee penalty if kipped), 6 35# kb snatches, 9 24" box jumps. 7 rds + 1 rep.

Thanks all on the OHS comments!!

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Warm up.
Several minutes of handstand progressions off the wall.
Tommy:
21 thrusters 115/85
12 rope climbs (from seated to standing)
15 thrusters
9 climbs
9 thrusters
6climbs
Scale 95 lba thrusters.
13:59.

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[QUOTE=Jim Colby;972699][B]August 9[/B]
4.6 mile run (2 steep hills of ~1 mile each, 38:20, PR by 1:15, avg HR 134, max HR 152)
3x10 DH pull-ups
stretched

Felt good. Had to run slow in the dark but still got a PR.[/QUOTE]

Jim: That's great running! Very good time on hills.

Today: 3 rounds: 10 HSPUS; 50 kettle ball swings with 2 pood; 20 thrusters @ 95lbs; approx. 50 yards of lunges with 30 lb dumbbells.

Totally exhausted myself with this self designed WOD. The HSPUS are too similar a movement to the thrusters so both were very hard to do in one workout.

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[QUOTE=Pat Quigley;972854]Warm up.
Several minutes of handstand progressions off the wall.
Tommy:
21 thrusters 115/85
12 rope climbs (from seated to standing)
15 thrusters
9 climbs
9 thrusters
6climbs
Scale 95 lba thrusters.
13:59.[/QUOTE]

Holy cow Pat. Are you sure you're 66? jack Lalane had nothing on you!

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8/10
wu 30 HSC 55# KB

decline bench 6@135 2@185 2@225 F@245
triple pushpress 135 155 1@185
6x10 Green band tri extensions + 8 pushup
triple chinup 35 44 55

WOD 6:00 AMRAP
45 jumprope
5 thrusters @ 95

5 rounds

m/56/180

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[QUOTE=Perry Dean Freedman;973157]Holy cow Pat. Are you sure you're 66? jack Lalane had nothing on you![/QUOTE]

Coming up on three years of cross fit. Once I had knee surgery in 2004, my running days were over. Several years of just push,pull,leg days at the gym. Some yoga, pilates, and hiking thrown in. Until I started cross fit, I did not realize how comparatively strong and how feeble my endurance had become.