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10.28.10: Off

10.29.10:
3-mile run (did not time it, but felt good)

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[B]10.29.2010-Friday[/B]
Still wrecked yesterday. & starving; ate about 4000 cals. (triple whopper w/bacon hold the bread & cheese on top of my normal 2-3k). Not even pms time!

Warmup: Row 500, pushups, situps, lunges, squats, pullups shoulder mobility - trigger point ball & stretch

[B]WOD: "Frandy"[/B]
For time:
21-15-9: thrusters, pull-ups
75 power snatches
75# (45#)
[B]12:29 [/B] no breaks in thrusters.

gotta start working again; need a new plan!
Ring dips - (5x5 1/2" band)
squats - light (145#)

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May God get the Glory and Kelly Starrett get the praise!

Deb, you go girl!!

After two weeks of working the shoulder back to health with the pain ball and Scare-crows and another week working on the lower back with the pain ball and foam roller this morning I was feeling about 85% and ready to get back to work!
10.29.10--off (all except rehab)

10.30.10
WU: 5min Mwod-deep squats and side stretch, 10 air-squats, row 500x2-30sec rest, BS 45x5, 10 push-ups (still a little sore)

BS challenge #10 lift 135#x20 (Three weeks to go)!!!!--bring it on!;) working my way back to 170#X 20!

WOD-Run 5k (opted to row 6k) as it was raining cats and dogs out (welcome to the fall in the PNW)

Time: 24:49, 500split time average 2:04 (last 500 pushed to 1:54 to finish strong)

Can't wait to ease back into some overhead and shoulder work!
Have a safe weekend and Please remember to VOTE!:pepper:

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10.30.10:

Off, a little hiking and climbing in and out of treestands

10.31.10:

Warmup
500m Row
Stretch

Strength
DL
5x225
5x255
5x285

Cashout
30 Sit-ups

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11/1 WOD

3 X 10 Unbroken Power Snatch

Followed by:
5 Rounds for Time of:
200 M Run
20 Box Jumps (24″/20″)
20 Push Ups

65-75-85
14:18 as Rx'd. Has it really been 10 days since my last WOD? I feel like I've put on a few pounds since then, lots of rich and/or junky foods. Slept a ton over the weekend however, and really felt strong today. It was nice to set the pace on the RFT; let's see how long it stands up.

The Claw

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missed a handfull of days working out. Got a head cold and decided to sleep it off. I missed a good beach day over this. This AM went on a walk from the Venice Pier to the Santa Monica Pier. 6 miles (?). Had a great time with my grandsons and their friends Trick or Treating in Studio City. The locals were really into it. As for Venice Beach---it's holloween every day and night! Leaving tomorrow.

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11.1.10

Getting ready for a week vacation at our Mt. home- (will plan on doing some MTB riding and KB swings/and light push-ups/ Sit-ups daily.
WU: row 500, 10 leg swings each leg/front/Back-Side/Side--45# BSx10, ASx25

BS-Challenge #11--140X20 (last 5 in the set were getting heavy and I was having to really work to keep the knees out and back on heels)

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[B]11.01.2010-Monday[/B]

Warmup: row 500, pushups situps pullups squat back ext. lunge shoulder mobility & stretch

[B]WOD Death by Thrusters - 95# (65#):[/B]
With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Score=total number of reps completed
[B]88[/B] I could've finished this round and done more if I pushed it but flaked out (knew I did a couple more than the last girl); still tired from a sh*tpicnic weekend trip to Philly to see the Flyers/islanders....two rows behind the penalty box on the redline, not great hockey but interesting place to be for that game.
Now our coach gave me and another girl a challenge to use 95# on Friday which is something like full squat cleans to thrusters to front squat to something else, I forget. Feel like I gotta do it after slacking tonite!

Row
25 very light squats
Deadhangs
stretch foam roll

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week of 10/24 spent in Mexico Made it to the resort gym on Tuesday and Wednesday back to the box 11/1

WU
500m row
threerounds
5 squat
5 pushup
5 pullup
jumprope
followed by
3x20 GHD BE
2x20 GHD situp
4x10 reverse hyper

Snatch 3@ 65 3@ 85 3@95 3@ 115 3@125
pushpress 6@ 125 6@ 135 6@ 145

WOD 21/15/9 of KB swings @ 55 pushup 24" boxjump
5:59

m/56/180 CrossFitChesterton

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[QUOTE=Deb Borbone;862676][B]11.01.2010-Monday[/B]

Warmup: row 500, pushups situps pullups squat back ext. lunge shoulder mobility & stretch

[B]WOD Death by Thrusters - 95# (65#):[/B]
With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Score=total number of reps completed
[B]88[/B] I could've finished this round and done more if I pushed it but flaked out (knew I did a couple more than the last girl); still tired from a sh*tpicnic weekend trip to Philly to see the Flyers/islanders....two rows behind the penalty box on the redline, not great hockey but interesting place to be for that game.
Now our coach gave me and another girl a challenge to use 95# on Friday which is something like full squat cleans to thrusters to front squat to something else, I forget. Feel like I gotta do it after slacking tonite![/QUOTE]



Deb, I had to do the math on that. Awesome job!:pepper: 12+ rounds. That would have killed me. I'm not a fan of thrusters.



I haven't posted in a while so here goes,
[B]
Monday, Nov 1[/B]

Legitimate rest day

[B]Sunday, October 31[/B]

Team WOD at CF847. Two people 80 Thrusters, 40 lateral burpees, 70 chinups. 11:22

[B]Saturday, October 30[/B]

Killin it for a Cure to support Barbells's for Boobs! Didn't realize I PR'd this until I got home, and it was for a good cause, Fun killin it with my peeps from CFTC, Anthony, Mike and our hosts at CF Will County.

Grace
4 mins 43 secs (115# PR+33 secs)

[B]Friday, October 29[/B]

Strength
Deadlift 3-3-3
255 lbs, 285 lbs, and 315 lbs (PR +20 lbs) Used to be 315 was my 1RM.

Conditioning
50 Double Unders
21 Pull-ups
21 Push-ups
50 Double Unders
15Pull-ups
15 Push-ups
50 Double Unders
9 Pull-ups
9 Push-ups

9 mins 46 secs