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Bad A work Skip

CFC WU

10' rope climb X4
knees to elbow 15 10

WOD
8 rounds for time
10 pillups
60 jump rope
18:43

m/54/183

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Did Tabata Something Else tonight. Didn't have anyone to count the reps. Just pushed as hard as I could and kept track of the rounds.

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Diane-thank you
Charlie-Yes, I am guilty-Guinness World Records Member #12831

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[I][B]090811 TUESDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B][U]CF Redding W/U.[/U]
[I]Added Warm-up: August Tabata Challenge: [/I]Tabata Burpees.....
6/6/6/5/4/4/5/5 = 41 (or 4, with strict tabata scoring).
[/B][I]OUCH! Raised the suck factor significantly.....

[B]Strength/Skill WOD: [/B][/I][B]Back Squat
Warm-up set:
45# X 5, 45# X 10
Working:
135# X 3
185# X 3 [/B][I](Form really degraded here - - I don't know why, seems like I'm going backwards here. Nonetheless, I dropped back down to 135# and worked on strict form.[/I]
[B]135# X 3
135# X 3
135# X 3
[/B][I]Drove hard through my heels from the bottom of the lift. [/I]

[I][B]CF Sonora Daily WOD:
[/B][/I][B]4 Rounds for time:
21 Kb/Db Swings @ 55# [/B][I](scaled to 35#)[/I][B]
21 KTEs
21 Double Unders [/B][I](subbed 3 x singles = 63)[/I][B]
TIME: 14:51

[I]Pull-ups: [/I][/B][I](Just to see if I could still do them....:D)
[/I][B]10[/B]

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[QUOTE=Charles Pyke;642179]then who is actually the fittest man/woman on earth ala CF Games?[/QUOTE]

who ever finishes first :)

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But Terry, that depends on how you define "first". Completed first, most power, most work, best looking?

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Hey All,

Way behind with all that's been going on - - will do a better job of catching up later.......

[B]Skip,

[/B]Welcome - - great to see you posting here and to note your accomplishments! Awesome. Props on the DL PR and great time on the Kb swing/burpee WOD.

[B]Terry,

[/B]Glad your back is feeling better. Nice job (with Charlie) of explaining work/power output. Also, kudos to CF Excel in the On-Ramp program you have going on - - great to see that a 72 year-old has joined in a drunk the Kool-Aid!

[B]Diane D.,

[/B]Sorry you had to do some "collision avoidance" - - glad you are OK. Crazy "Ruin your Legs" WOD!

[B]Diane M.,

[/B]Props on the plank push-ups and for being an "official" CrossFitter, though in our book, you already were......Don't the rubber legs and rubber arms feel great! Look at all the work you did! I get the "I don't wannas" all the time. I actually almost got sick to my stomach last time I did "Fran" - - pre-suckfest nervousness, I guess.

[B]Tim,

[/B]Best wishes on the powerlifting competition. You'll do great!

[B]John W.,

[/B]You are doing [I][B]amazingly[/B][/I] on your weight loss, and you are still "killing" the workouts! Awesome! Great job on breaking 300 on the TSE! BTW, simply fantastic rowing! Thanks for the thoughts on the hip(s)....doing much better now.
[B]
Linda,

[/B]Great job on all your work.

[B]Mark,
[/B]
Super TSE score; the TSE is [I][B]hard [/B][/I]work, period! Sorry about your hamstring. It seems I'm in the same boat as you - - start doing well on the running and wham, just as I'm taking off, the old landing gear collapses.....Great job on substituting the SPs (and/or finishing up with them - - that's a ton of volume! And thanks for the kind words on the PP!

[B]Charlie,

[/B]Nice work also on the TSE......I have to agree with your take on the arm torture. 'Course, the squats are bad enough just by themselves......

[B]John B.,

[/B]Great work on the the weighted pull-ups and all the other work you've been doing.

[B]Bill,

[/B]Awesome that you pushed hard and kept the intensity, even if you didn't count the reps. The hard work pays off anyway......

[B]Tom R.,

[/B]Hope you get some well-deserved rest and recovery in.....Good luck on a solid diagnosis for your sleeping issues. I had sleep apnea a number of years ago and ended up having corrective surgery to get rid of it. Best thing I ever did in that regard.

[B]Jay,

[/B]Great work going on - - Awesome job on your AMRAP SDHP/SIt-up/Push-up WOD!
_____________________________________________________________
Take care all - - hope I didn't miss anyone. Keep up the inspiring work!

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[quote=Terry Dickman;642301]who ever finishes first :)[/quote]

[quote=Charles Pyke;642306]But Terry, that depends on how you define "first". Completed first, most power, most work, best looking?[/quote]

I got rather confused looking at the CF Games website and trying to figure out how the events got scored (added up) for the composite totals.....

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Today - 08/12/09
6AM group workout on the North Shore with Patrick

WU:
Stretching
2X
Jumping jacks
Squats
Front to backs
Lunges

[B]WOD:[/B]
3 rounds
21 Kettlebell swings
21 Kettlebell SDLHPs
12 push-ups
Run 1 lap along river
15:20

There was only one other participant (young woman) in the WOD and she runs considerably faster than me. She swung a lighter KB on the first round and went into the first lap ahead. I lost more time on the 1st lap. She was swinging the heavy KB when I finished my lap so I swung the lighter one and made up a huge amount of time (I flew through the SDLHPs). She took off first on the run and gained on me again. When I finished my lap she had stopped to drink water. I picked up the heavy KB and started swinging. I got to the push-ups first and started the last lap ahead. I decided there was no way she was going to pass me and I was going to run the fastest I had ever run one of these laps. I was worried about dieing on the steps (near the end of each lap there are steps that take you up from the river back into the park) but I just kept thinking about how good it was going to feel to beat someone younger and faster. Hah! It felt great! Beat her by a good 10 seconds!! I would have done a little dance but that would have been rude (and I was too tired), so I did a little dance in my mind.

Post WOD:
3 rounds
1 minute - max rep bench dips (1 burpee penalty for each rep less in succeeding rounds) - 45-45-45 - no penalties but I knew I could do 45 per minute so I guess it wasn't really max reps.

3 rounds
1 minute - max rep squats (1 burpee penalty for each rep less in succeeding rounds) - 46-49-55 - no penalties but once again, I should have pushed harder in the first two rounds because the third round showed that I was capable.

FINISHING FIRST AT SOMETHING FOR A CHANGE BROCOLLI
:broc::broc::broc::broc:
(Brad was rooting for the other girl and won't dance)

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Sunday, it was hot and humid so I went for an easy trail run with my wife. We ran and walked about 4 miles.

Monday did my usual yoga. My instructor added some new twists and I was feeling it both later in the day and yesterday. Finished up with 50 pullups (broken sets of course)

Tuesday met my stair group. My 20 yo daughter joined us. Allison is going into her 3rd year of nursing at Loyola in Chicago. She is in NROTC and will be joining the Navy upon graduation. Workout was as follows: in any order 3x 3/4 mile trail run, 50x 65# SDLHP, 50x 35# kb swings, 40 pushups, 2x 100 yard 20# med ball tosses, 2x 30 yard walking lunges. That actually was one of the easier wo's lately, so Allison and I did a round of stairs (run, double steps and walk) followed by 2/3 mile run.