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rather simple day for me compaired to some of the more technical work the rest of you are doing.

HSPU and Pull Up in each round. do 1 round per minute and increase # reps w. each round until you cannot start another round at the minute.

Completed 8 full rounds and 8 pull ups (i.e. 1 shy of that need to be completed going into the 9th minute). This totaled to 36 HSPU and 44 Pull ups. Total score of 80.

HSPU were w. toes over bar just above shoulder heights--dipped till head touched floor.

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[B]Deb,

[/B]Great to hear you are running again.

[B]Jim,

[/B]Great snatch balance work. Sounds like that's just what the oly lifting doctor ordered....

[B]Pat,

[/B]Don't know if your day was more "simple..." I'd bet that was pretty hard work.....

[I][B]100319 FRIDAY

[/B][/I]Did "Annie" today at our box. [B]15:10 as Rx'd[/B]. First time ever doing all double unders. DUs were basically one at a time for about 2/3 rds of the total number. Managed to chain two together the rest of the time. Sit-ups unbroken except for one short break the third round.

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03/19/10:

At the dam.

20 pushups
1/2 mile pose running
20 pushups
1/4 mile pose running
20 pushups
1/4 mile pose running
20 pushups
Run 100 stairs
1/2 mile pose running
20 pushups
1/2 mile pose running

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[B]Steve [/B]yes running, can only improve I hope.
Also I owe you a thank you, and pbly Diane D as well, Im finally getting the rower. Been browsing all the rowing convos on the MBs and the C2 site, and I understand now how going slower makes you faster. I never realized how much energy I was wasting! Yesterday I rowed my usual 500 ± a few secs, at 27 spm (its usually 36-38 spm). Now I probably need to do some training and see what happens.

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03/20/10:

WARMUP—
Dead Lift
5x135
5x155
3x180
Stretch

STRENGTH—
Dead Lift
3x215
3x240
5x280 (Almost/mighta had a sixth, [B]definitely[/B] feeling stronger though)

WOD—
20/16/10
Lunges (with 30 lb. barbell)
Knees To Elbows
5:31

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in my crossfit class today, used some dynamic moves to get us moving. Then we had a clean clinic. Multiple reps w. diff. forms, etc. Weight never got heavier that 95 lbs. Pretty tiring to spend 45-50 minutes doing cleans. Instuctor counted 80-85 cleans.

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03/21/10:

At the dam (pictures attached)

WARMUP—
400 meter run
30 crunches

WOD—
Running stairs
8x115 (up)
400 meter run
Didn't clock it, but I'm guessing 10 minutes or so

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Folks,

Been in Sao Paulo for the last week. Caught a couple of workouts at Crossfit Brasil. You can see me holding my own on the whiteboard here,

[URL="http://www.crossfitbrasil.com.br/"]http://www.crossfitbrasil.com.br/[/URL] (wfs)

We got some skill work in on rope climbing. Left with some good burns.

I resumed regular OPT workout on Sunday. Relatively tame, and thankfully as I took the redeye in coach coming home.

Sunday,
A. Dead Lift @ 10X0; 1,1,1; rest 5 min
- build quick and not to a 1RM

275, 295, 295

B. Bench Press @ 20X0; 1,1,1; rest 4 min
- build quick and not to a 1RM

155, 175, 185

C. Run 200 m @ 90%; rest 3 min x 3
- effort and technique high

The one good thing about Brazil is that it's easy to eat Paleo. Lots of beef being served.



Jeff

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Jeff,

That's awesome. I'm going to be out in SoCal in a couple of weeks and am going to try to get to an affiliate there.

Anyone know of a good one in Orange County (Anaheim/Orange area)?

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3/22 WOD

5 Rounds for Time:
30 Second Squat Hold
10 Knees to Elbows
20 Single Arm KB Swings (16 kg)

9:02. Not much to say about this one. I felt pretty solid on all the movements. Combination of K2E's and one-handed kettlebell swings really torched the grip.

Began with Baseline workout (500 m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups) in 4:09. One second over my previous best, which was a little disappointing. The wisdom of being really warmed up before beginning a WOD was made clear here, because I think I was not warm enough. Lost a couple seconds on the rows and the squats; the sit-ups continue to be movement that I just can't do quickly, but the push-ups and pull-ups went quickly and without breaks. Really wanted to get under 4:00, so that is a goal for next quarter.

Augie, Kaela, and KJ all improved their Baseline scores impressively: Kaela by over two minutes, and KJ by over a minute and a half! Augie knocked 10 seconds off his time, too.

The Claw