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8/29
wu jumprope
Sumo stance DL 6@135 1@225 @315 @365 @375
5x5 lunge left lunge right back squat @95
5x7 good morning @95

WOD 10:00 EMOM
5 pullup
10 pushup
15 squat
after 10:00
2 rounds
run 400m
21 KB swings @ 45
12 pullups

17:49

m/56/180

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[quote=Michelle Simpson;979897]Bill my spousal unit actually left the garage Saturday afternoon while I was doing a scaled Cindy just because I wanted to. I think I made him very nervous, especially since he doesn't CF at all.
[/quote]

[B]YEAH![/B] They don't understand! :D

[quote=Michelle Simpson;979897]CF Total today:
165# Back squat, 75# shoulder press, 215# deadlift. 20# improvement to my total. I'll take that! :pepper:[/quote] [B]SWEET!!!![/B]

Claw - Love the Death by 45# squats! Awesome job!

Deb - Glad you made it through Irene! I don't think I'd have the fortitude to go through the storm, much less do a WOD without power! Nice bench work!!

JB - Nothing like Pull Ups after a Pull Up WOD! Kick@$$

[B]WU:[/B]

400m run
50 ft:
-Walking Lunges
-Sideways Lunges
5 Inch worms (One Push Up)

PVC Pass throughs
10 PVC Front Squats
10 PVC Push Presses
10 PVC SDHP
10 PVC Front Squats

[B]WOD:[/B]
3RFT:

15 95# Front Squats
Walking Lunges to the room where the rowers are (~50-60ft)
500m row [I](2nd round was a 400m run since all the rowers were being used.)[/I]
25 Push ups
Walking Lunges back to the Box
15 95# Push Presses
10 95# SDHP

35:18

[I]Worst part was the Push Presses followed by the SDHP's THEN starting the next round with the Front Squats. Tried to do the Push Presses in sets of 5[/I] [I]with a rhythm to go directly into the dip when bringing the bar down. It seemed to help.
[/I]

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[QUOTE=William Hoogsteden;979721]
Deb, Jim C, Hope you folks are alright after the hurricane!
[B]8/28:
[/QUOTE]

Thanks William. It was pretty bad here. Got 8" of rain and there are downed trees, flooded roads and power outages everywhere as of today. It will take a long time to clean up this mess. Thankfully we were spared at our house and have power. We only lost a few big tree branches. Fingers crossed!

[B][U]Saturday, August 27th[/U][/B]
Barclays golf tournament in the morning and early afternoon and then the storm hit, so a rest day.

[B][U]Sunday, August 28th[/U][/B]
13.1 mile run after the wind died down a bit (2:05, HR avg 143).
Didn't push it too hard and felt pretty good. Hilly route.

[B][U]Monday, August 29th[/U][/B]
Swam 2000 yds straight through (38 mins).
Once again, didn't race it. Just trying to settle in on a comfortable pace for the start of the half IM on 9/11.

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3 Attempts at Max Box Jump Height
then:
3 RFT:
8 Strict Pull-ups
29 Tire flips
50 meter Tire throw

My max height was 34 inches...which was about a foot higher than I thought I could do. Did the three RFT's in 15:50. Good day for me.

I am very impressed with the numbers people put up here. It's funny: I would have previously been insulted at the suggestion of doing the 'girl's' weight...now I'm intimidated by it. :eek:

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[QUOTE=David Cahn;980152]I am very impressed with the numbers people put up here. It's funny: I would have previously been insulted at the suggestion of doing the 'girl's' weight...now I'm intimidated by it. :eek:[/QUOTE]

Teeheehee!! This makes my day!! :rofl:

Today: Box Rx'd WOD
AMRAP
3 minutes 65# thrusters
1 minute rest
3 minutes 20" box jumps
1 minute rest
3 minutes 35# KB swings (my fav)
1 minutes rest
3 minutes burpees
161 total reps.

I have a great garage gym going on and received 160# troy bumper plates yesterday so I can get even stronger in my spare time. :pepper:

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Jim - Just glad you guys are safe! I've got family from the Carolinas up to New York! Glad it wasn't as bad as iy coild have been.

[quote=David Cahn;980152]3 Attempts at Max Box Jump Height ...My max height was 34 inches...which was about a foot higher than I thought I could do. Did the three RFT's in 15:50. Good day for me.[/quote]

[B]AWESOME!!![/B] I'm jealous! ;)

[quote=David Cahn;980152]I am very impressed with the numbers people put up here. It's funny: I would have previously been insulted at the suggestion of doing the 'girl's' weight...now I'm intimidated by it. :eek:[/quote]

That's why you check your ego at the door!!

[B]WU:[/B]
Hollow rocks
Hollow rocks to supermans and back
5 20# Turkish Get Ups
5 sets of:
3 hold 20# Dumbell in a Squat, then extend legs
1 lunge with dumbell on each leg
3 hold 20# Dumbell in a Squat, then extend legs
20# Dumbell throws with a partner enlarging the distance with each pass
Partners:
One holds a plank while the other does renegade row walks.
One does air squats while the other does 50ft of Burpee (Yay! Burpees!) broad jumps.

[B]WOD:
[/B]2RFT:
30 1 pood Goblet Squats [I](Went to 1 pood because my form was crappy!)[/I]
30 1 pood Kettle Bell Swings
400m Sand Bag run [I](Hell! It was a carry![/I] [I]But I picked one of the heavier bags!)[/I]

13:30 [I](Finished in the middle of the pack! The 2 girl newbies beat me! But it was a good WOD![/I])

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Make It Happen Michelle!!

8/30
wu jumprope

WOD 10:00 AMRAP
5 DL @ 195
10 Hand release pushups
at the top of every 1:00 10 lateral hops over the bar
170 reps
Post 4 rounds
max 185 bench-8-8-5-4
max pullup-20-20-15-16

m/56/180

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Happy I was able to entertain you Michelle!


WOD today included an introduction to Sotts Press, which I did with 65 lbs then the following

5 RFT:
3 Cleans (65lbs)
20 Burpees

100 burpees following a day with 87 tire flips. Not bad for an old man.

My time was 9:55.

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William - nice work on the sand bag workout.
Michelle - Good luck with the garage gym. What a luxury to have bumpers! I love my garage gym, but still have steel plates. I'm looking forward to getting back into proper crossfit/weight training in the garage. One long triathlon and a marathon and I will start again. I think I will benefit from all of the cardio work though and my metcons should be solid, but I will need a bit of time to get my strength back. At least my DUs and box jumps have improved a ton. Losing some weight helps.
John - Your pull-ups are looking strong.
David - Welcome to the page and nice work with 5 rounds of 20 burpees.

[B][U]Tuesday, August 30th[/U][/B]
Cycled 18 miles, then
2.6 mile hill run

I didn't really time today's brick workout since the roads were too messed up, but I think the ride took around an hour and the run around 22 minutes. The ride was slow due to numerous water crossings dead-ends and picking my way around fallen trees and debris. Cycling around here is like solving one of those maze puzzles when we were little kids.

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[B]8_30_11 Tuesday[/B]
Warmup

[B]Press from Shoulders[/B]
15kg/10
20kg/5
25kg/3
30kg/3

[B]Snatch Pull[/B]
35kg/4
40kg/3 (4)

[B]Power Snatch[/B]
30kg/5
35kg/3 (3)

[B]Backsquat[/B]
40kg/4
50kg/3 (5)

Nice easy workout (he knew w/my trap, must be a good coach).

Snatch pull; these were pretty good at the light weight - nice legs, i was shrugging but not pulling w/my arms at all; I could FEEL my arms slightly bending b/c my legs pushed the bar UP. I could see its true the shrug does not a damn thing to pull the bar higher, (that's why Bobby G said the one night, DONT try to shrug the bar - its your HIPS) and I get that its to pull me down. Now gotta ask, then why do I get big lumps on my traps by the end of the workout?

Powersnatch, he was trying to get me to only pull to armpits, stop that pulling the bar to my head. Touch and go, some reps fine, some not so. I understand what Im supposed to do - just can't do it all the time w/multiple reps and when the weight gets heavier, tendency to revert to upper body strength. And he wants more explosion from hips, made me watch Dan whose build he said, is more like me (yeeeeaaaahhhhh....Dan was snatching 100+, from above the knee I think, for reps! HIS bar looks on his crotch during the explosion, I dont feel it there and HIS explosion EXPLODES :( . We got a new TV, watching Worlds too, skinny women 58's snatching 90, Danica thought they looked big & strong). Another question I keep asking, Nick answers w/ "what muscle? dont know what youre talking about" when I ask - will that explosion or muscles responsible for it, get stronger by itself??

Nick also went over the hang, that whole first pull and told me NO do NOT go all the way back on your heels. !!! Said Pete teaches heel heel heel, that's GREAT - if youre a little Asian, not so much for me. He said, mid foot, balanced - push feet thru floor; all heels for me would create a 90° back angle in my hang, he doesn't want, and too much swing.
Im seeing that all the coaches are teaching the same thing, different way. Which is basically GTF out of your own way for 2nd pull - I guess the argument is how best to do it for each person and I guess they all have their reasons why. Deb likes to know or 2nd guess their reasons why! Nick would probably just say, patience grasshopper, LOL.

My trap wasnt too bad in the beginning, considering - but by the end was really hurting. :( Its weird, not sure what it is that's hurting, its by my spine but way below where I dropped the bar on it, sometimes neck, diff depending how i hold or turn my head or arms. Computer work doesnt help. And those are the hardest muscles for me to release/relax by myself.