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[B]Sunday 10_3[/B]
Warmup run 400, lunge w/25# et al.

[B]
Strength:[/B]
Jerks - got 125# !
Still not sure Im doing these quite right...i think i can do more.

Squats - up to 135#

oh yeah worked some on trying to learn the BF kipping pullup... pbly take me months to get this one.


Run 2 mile.

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Hi folks, I't been a while since I popped in here.

Whoa Deb - great avatar photo!

Last time I was here I was planning on changing up my workout to more O-lift and strength work which I did do through to the Spring. It was not as rewarding as I had hoped for plus I hit some kind of strength loss in deadlifting which was unusual for me.

In May I took a planned break from workouts and never got back into a routine. I did get my green card taken care of and I did get a fantastic job in the area but it had/has a huge learning curve - lots of overtime and to top it off it's been really darn hot all summer!

We just bought a house too so now is a good time to get back to a regular routine. It comes with a pullup bar already installed in the garage at least and the streets are safe to go for a run! I wish we had some knowledgeable coaches/trainers here but the city is what it is. I've been stopped and asked about Crossfit, by folks looking for a local program, when I wear my T-shirt (but there is none).

So I plan on reporting in again regularly (after 4 months of nothin'). Nice to see the regulars all still here. I don't see the 2 Dianes though - I hope they are happy and fit.

My plan for this week is to just get back in the groove of dedicating time to workout - 30 minutes 5x a week doing bodyweight stuff and stretching.

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Been a few days!
Friday 10/1:
WU-15 Air Squats
5min-mobility stretches
Back Squat -45#x10

Strength WOD 2nd day: 95#x20 (unbroken steady rhythm)

AMRAP-10min 10reps
Push-press 95#
KB swing 1.5pood
box jumps 20" (no step-up)
Total=4rnds +8pp
(this was a whole lot harder than I expected) GREAT WOD!
Get on Harley ride 140 miles to visit Daughter in Seattle
Saturday-Rest day return home
Sunday-Church
12mile MTB ride (smooth track with good hills) Push to max on the hills

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10/4 WOD

5-5-5 Front Squats
Followed by:
25/50 Pull Ups/Double Unders
20/40
15/30
10/20
5/10

135#-155#-175#
Front squats felt very strong. My previous bests were 3x165# and 1x185#, so 5x175# is definitely an improvement.

11:45
Was barely able to hit one double-under in warm-up, so I was a little concerned about my time. Took a while on the round of 40 to hit my first one, but then I was generally able to string them together in lengths of five to 20 or so. Glad we've been doing pull-ups lately, I can always use the practice! Augie and KJ screamed through this one, good job to you both!

The Claw

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Nice to see your post Linda, I know that feeling... my planned 2 weeks off turned in to 2 months.

[U]October 1st, 2010[/U]
M.E. Incline Press 5-5-5-3-3-3

[B]145×5,165×4,165×5,175×3,175×3,180×3[/B]
Rest 5:00

The Running DB Bear
800 M Run

-7 40lb DB Circuits of:
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Front Squat/Push Press (aka-Thrusters)

800 M Run

[B]Time 12:10[/B]

[U]October 2nd, 2010[/U]
10 rounds for time;

15 Deadlifts 135 lbs
15 Push-ups

[B]Time 13:10[/B]

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Linda, good to see you. Take the cert. and start your own box.

Mobility WOD: for chest, tri's, hip, 40sec. hallow rocks.

Wendler Wave 2, Back Squat (3X70%,80%,90%): 215, 250, 280(4). Assistive: 5X10 leg press @250.

"Jerry"(scale)

For time:
Run 1 mile(bike)
Row 2K
Run 1 mile(bike)

16:33.

Hope that some of you took the opportunity to watch the Olympic and Crossfit competition this weekend. It was awesome.

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10.02.10

Run 3 miles
31:45

10.03.10

Rest

10.04.10

Warmup
1/4 mile run
10 assisted pullups
Stretch

Strength
DL
5x245
5x275
5x305

Cashout:
15 SDHP x 45 lbs.

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[B]Linda!!![/B] Welcome back!!! :D


[B]10.04.2010-Monday[/B]
AM: 30 Burpees 12# Vest

PM: Warmup - Row 500, step n stretch et al.

[B]WOD:
"Jack"[/B]
Complete as many rounds as possible in 20:00 of:
10 push presses - 115# (75#)
10 kettlebell swing - 24kg (16kg)
10 box jumps - 24" (20")
[B]9.76 rounds[/B] Yeah. Felt those jerks from yesterday and I forgot that I also did 30 pushpresses after those jerks. Duh!

Row 500, stretch

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Back in the saddle after a week of traveling.

29 Sept 10:

[B]WU:
[/B]800m run
2X10

Squats
push ups
Sit ups

[B]WOD:
[/B]21, 15, 9 reps
15# Turkish Get ups
15# SOTs Press

12:19

[B]Today, 4 Oct 10[/B]

[B]WU:
[/B]500m row

3X10
Pull ups
Sit ups

[B]WOD:[/B]

"Linda"
10, 9, 8, 7, 6, 5, 4, 3, 2, & 1 rep
95# cleans,
225# dead lifts, &
185# bench presses

34:40!

[I]Brutal, but good. It was a slow time, but I was lifting some of the heavier loads!

Did some of the MWOD stuff afterwords.
[/I]

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Alright Linda welcome back
10/04

WU
10 pushup
10 pullup
3x20 GHD back extensions
3x10 reverse hyper @ 20#
2x20 GHD situp

Squat 5x5 @ 235#
20 ring dips @ 45# sets of 5

WOD 5 rounds
5 power cleans @ 135
7 burpee
9 K2E
7:51

m/56/180 CrossFitChesterton