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Our new box opened this week at Crossfit Hickory. Great facility!

Today's workout was a 20 minute AMRAP: 5 deadlifts, 185 lbs. for ladies (I used 175 lbs.), 10 wallballs, 20 lbs. for ladies (I scaled to 16 lbs.), 250 m row. Eeked out 6 rounds at the buzzer.

Wish I hadn't had to scale.

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Well, I totalled yesterday.
Improved from 98 to 103. Been having RC/impingement issues in my left shoulder... I had two great snatches that I couldn't stabilize. Story's in my log.
crappy crossfitty pcleans: (both wfs)
[url]http://tinyurl.com/77qkep9[/url] 57kg (i pressed this out in sept)
[url]http://www.youtube.com/watch?v=jcW6lfUq3qM[/url] 60kg (a gift from the judges)

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02/05/12 Row 5KM

Warmup: long dog walk and hike, single unders

Workout: Row 5 K
21:54

Skills/ Cash out: deadlifts 135, 185, 235, 270X5 reps
t-spine and shoulder mobility

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2/5 WOD (off Main Site at SBAC)

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

21:36 with one pad for HSPU.
I was pretty hungry going into this which affected my ability to do long sets. HSPU started with 16 straight, then devolved to 2 at end. Pull ups similarly were in sets of 4 by the end. K-bell swings five sets of 10. Sit ups went more or less straight through, just slow with mini break at 8 to 10. Burpees finally done in sets of 10 except last set was 20. This was just a long slow grind.

Claw

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2/6 WOD

“Lynne”
5 Rounds for Count
Max Bodyweight Bench Press (my weight = 160#)
Max Pull Ups
Take two minutes or so in between movements, but try to stay consistent between rounds.
Your end score is the accumulation of bench presses and pull ups together.

91. 4*/18; 7/14; 5/14; 3/10; 4/12
* First round BP @ 155#, then down to 145#. We were supposed to hit 10 reps at the chosen weight, which is why I went down to 145#. Even then did not reach 10 reps. Very pleased with pull ups, except everybody else was hitting even bigger numbers. LOTS of pull ups this morning.

Claw

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I'm in the Open!!

Great work folks!!!

[B]WU:[/B]
400m run
10 PVC Pass Throughs
10 PVC Around the Worlds (each side)
10 PVC OHS
10 Push Ups
10 leg Swings, Hip Openners, Hip Closers

[B]WOD:[/B]

“Wilmont”

6 RFT:

50 Squats
25 Ring Dips

22:18

[I]Squats & Ring Dips. How hard can that be? BRUTAL!! Squats weren't bad, but the Ring Dips were killers! Could only do at best 5 in a row and it started feeling like someone was stabbing my right shoulder with a big knife! Thank goodness for the squats!!

I need more ring work!! :mad:[/I]

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Bill - As weird as it sounds, I'm looking forward to be able to work on ring dips again as I get my shoulder sorted out. We've got a dip tower but the handles are too wide; I think that doing dips on that thing is what started my shoulder problems in the first place. I started doing ring dips and although I couldn't do very many at a time, it felt a lot better not he shoulders.

02/07/12 Pushups, Swings & Squats

Warmup: Squats, shoulder mobility, dynamic stretching

Workout: 21-15-9
Pushups
DB Swings (30#)
Squats
6:27

Cash out: Walking lunges, DB shoulder press

This was a "Hotel workout."

Rant on
Where the heck are the pull-up bars? I travel frequently and have never found a pull-up bar in a hotel fitness center. Always a couple of treadmills, sometimes a bike, sometimes dumbbells (up to 40# if lucky) and maybe a universal gym. I find myself choosing hotels based on the photos of the hotel fitness facility. And the choices are never that good.
Rant off

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5 Round of:

400m Run
185 lb DL's (Scaled to 95lbs)

15:20

Keeping with the scaled daily WOD's and trying to stay healthy. So far so good.:shrug:

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2/7 WOD

400 M Run
30 Alternating Dumbell 1-Arm Power Snatches
40 Jump Lunges
800 M Run
40 Jump Lunges
30 Alternating Dumbell 1-Arm Power Snatches
400 M Run

13:58 @ 45# Dumbbell. Tried both 35 and 45 and went with 45, it actually wasn't that much harder. Did sets of 5 alternating left, right. Jump lunges done in 10's for first set and 20-10-10 for last set. Runs were OK, pushed myself about 70%. Light rain just started, it was nice.

Claw

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Forgot reps on the DL's 21 reps per round.