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[QUOTE=Pat Quigley;719182]I was making more progress on the MU's and then none for November or December. Time to get back on it![/QUOTE]

Pat, do you have a muscle-up? That's one of my goals for this year.

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1-4-10
[B]Jim[/B], You just gave me my WOD for tomorrow. Thanks. I'll let you know if I get anywhere near 22 rounds.

WU:
#20 WB shots 5-10-10
#45 BS+Good Mornings 5-7-10
Elevated ring pushups 5-7-10
4 count flutter kick 25x3
dips 5-10-10

Press
#65x10
#75x10
#85x10
#95x3
#105x3
#115x3
#125x1, then [COLOR="Red"]F, F[/COLOR] and had to Push Press
#135x[COLOR="red"]F[/COLOR], then PP to complete

My question is, should I have kept attempting to complete 3x#125 before going to #135? As it was I was pretty wasted.

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What's the prescription for a sore, wonky lower back?

Some good stretches and . . . DEAD LIFTS 5x5!!

Monday, 01-04-10:

WARMUP
90 seconds on bike
20 pushups
25 squats
20 PVC rollovers

STRENGTH
Dead Lift 5x5 135, 165, 205, 230, 250
(started light because of back, just ramped up from there, really focused on form: weight on heels, tension in hamstrings, good lumbar curve— no problem)

WOD
Tabata 8 rounds ea.
Bike (max intensity)
Shoulder Press (45 lbs.)
Flutter Kicks

Then went and moved furniture for a half hour at neighbor's house!

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[QUOTE=John Scott Rezendes;719216]1-4-10
[B]Jim[/B], You just gave me my WOD for tomorrow. Thanks. I'll let you know if I get anywhere near 22 rounds.

WU:
#20 WB shots 5-10-10
#45 BS+Good Mornings 5-7-10
Elevated ring pushups 5-7-10
4 count flutter kick 25x3
dips 5-10-10

Press
#65x10
#75x10
#85x10
#95x3
#105x3
#115x3
#125x1, then [COLOR="Red"]F, F[/COLOR] and had to Push Press
#135x[COLOR="red"]F[/COLOR], then PP to complete

My question is, should I have kept attempting to complete 3x#125 before going to #135? As it was I was pretty wasted.[/QUOTE]

I want to try that WOD Jim did, too, probably not tomorrow, but soon.

As for the presses, John, if you wanted sets of 3, I would've gone back to 115, especially after failing on 2nd rep at 125.

If you really wanted to just do the most weight, then singles at 125 and 135.(?)

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CFCWU

C&J 5X95
5X115
5X135
5X155
5X175
2X185 like my Double Unders my Push Jerk form is poor

WOD
10 rounds
3 Burpee
3 SDHP
:90 rest
2 Burpee
2 SDHP
8:49

m/55/180 CrossFitChesteron

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[QUOTE=John Scott Rezendes;719216]1-4-10
[B]Jim[/B], You just gave me my WOD for tomorrow. Thanks. I'll let you know if I get anywhere near 22 rounds.[/QUOTE]

To be clear, it was Rx'd for men at 225# but I did 185#. Go get 'em!

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Worked out with my son today thus bench presses again.

BP - 135# 20, 18, 16, 14, 12, 10, 8, 6, 20 (30 sec. rest between each set)

45# weighted incline setups 15 x 3

suitcase squats 55#each hand x 15, 60 x 13, 65 x 11, 70 x 9, 75 x 10, these are really helping my grip for the dead lift. Short work out today, my son was short on time.

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1/4/55

Easy does it- NOT for time

200 meter walk w/ cane

10-9-8-7-6-5-4-3-2-1 reps
Dips (w/ band)
1 arm KB press (R/L) 20#
Body rows

Wiped out but in a good way.

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ahemmm....may I please have your attention.......

Soon I'll be 50, :kicking0::ranting2:......and I'm trying to figure out how to celebrate. I'm wondering what all of you did on your 50th.

Thanks for sharing. :)

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[B]Nancy! [/B] Congratulations!!! Naturally Filthy Fifty comes to mind. Other than that a series of 12 & 13s where unlucky 13 is something really wicked?
[B]John W[/B] you seem to be coming along great! :highfive: [B]JJ [/B]deadlifts, I wouldn't have had the guts!:notworth: [B]John SR[/B] I wonder the same things when we do strength. Mark, JB, Pat, et al just keep plugging away - thought of that when wondering if I should WOD today or not.


[B]01.05.2010-Tuesday

Strength:[/B]
Strict Press: 6,5,4,3,2,1
[I]I didn't do this today - took it easy b/c I was flat on my back with ice for two days NYE. My back just started feeling "normal" today. My coach Pat made me feel better - he said, its just a small setback. Hmmmm... you think the better the shape youre in the quicker you heal??[/I]


[B]WOD[/B]
3 rounds for time of:
50 squats
500 meter row
25 back extensions
14:44 [I]Not the best time, but easy does it.[/I]

[B]DAY 2 of the 100 day burpee/d-u challenge[/B]
[I]This oughtta get good fast!:p[/I]