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Great work everyone.

Last week was a bad week for workouts. Business travel with too many work hours and no convenient gym. Also, now that I started physical therapy on my foot and ankle, I hurt in "new places" while the therapist fixes alignment issues. (Also made worse by airplane rides and lots of time stuck driving from meeting to meeting.)

Looking forward to a fresh start next week!

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1-20-13 Sunday
w/u
10 dislocates
10 bar hangs
10 behind the neck pvc press

3 rft
1000 M. Row
10 C&J (88lbs) I have a bar off a smith machine weighs 38 lbs
10 DL 225#

21:59

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1/20
am Back extensions double unders and O/H squats @ 75 and 95
main site WOD took me over 16:00
I have no idear how Clever did it in just over 7:00. Guess that's why she is world class

pm 6 rounds 500m row 1:00 rest between rounds
post 8:00 airdye, pushups and dips

m/58/180

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Claw,

Nice job at Norcal Masters. Saw the results on Facebook. Sounds like alot of fun!

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great work guys.

pat there were 250ish athletes there m/f fire breather/open/masters/teams. it was certainly not a strict lifting comp. but certainly a strong bias towards wieghts. quite inspiring to be around such a group of people for the weekend.

on the drive home it made me realize once again how lucky i am to have discovered crossfit

tonite

5 RM bench press wide grip football bar 190lbs 5lb PR:pepper:

then 6 x 10 tri extension with football bar (60 lbs)

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Deadlift 5X5 (70% Perceived effort. This is not a max)
—–
Diane
21-15-9
Deadlift 225/165
Handstand Push Up

4:38
—–
10 Minute Pull Over Practice

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1-22-13 Tuesday

W/U 20 minute stepper

Squat 3-3-3-3-3
135, 155, 175, 195, 205

Haven't squatted with weight (other than sandbag) for a long time. No PR, not even close, just trying to get back into some sort of routine. Way too much self programming and avoiding goats, etc... Rationalization: at least I consistently do something. :shrug:

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Bill....avoiding goats?

Wednesday
Bench 7X3---------------145,185....245. That felt so easy that I had to remind myself that this is a taper week and am competing Friday.
—–
4 X:
8 Hang Squat Clean to Thrusters 135/95#
12 Pull-ups
16 KBS 70/35
Rest 2 min

Scale: 95, 1 pood.
14: 37.

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[QUOTE=Jack Davis;1127658]Claw,

Nice job at Norcal Masters. Saw the results on Facebook. Sounds like alot of fun![/QUOTE]

Thanks, it was. I'm working on a comprehensive trip report and will post it here when it's done.

Claw

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Wednesday January 23, 2013

Kili #3
1.2 miles on treadmill at 15%.
Two rounds of stairs (9:33)

Then some easy squats, presses, and deads to get ready for Friday's CrossFit Total exam. Tomorrow will be a stretch/rest day. Am nervous, excited, wary of Friday. My main concern is getting warmed up enough before starting so that I can jump in to each lift at a high enough weight. The 3 attempt limit at each exercise worries me b/c I would like to have 5-6 attempts so I can creep up on the PR after starting at about 50% of PR. But, that's a different workout and a different exam, so I'll just have to suck it up and do it the Rx way!