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Pat - Great to see you back!

Jim - Awesome Bench & back squats!

Michelle - KICK@$$ on all those workouts!! Love that you did the Burpee (Yay! Burpees!) pull ups without bands! You're a rockstar! (Really liked the Murphy's Law comment, I can SO relate! ;))

[B]WU:[/B]
300m run
200m side steps [I](100m each side)[/I]
2X10
pull ups
squats
push ups

[B]WOD:[/B]
Scaled "Thompson"

7RFT:
90# 33ft farmers carry [I]Was able to pick up the 2 135# bars once, but that was it!!:yikes:[/I]
2 15ft rope ascents (5 30 sec rope holds)
29 29# Back squats

29:46

[I]Had to go to the rope holds since my elbow stated to hurt me real bad. Still sore, but functional.

CFWP opened one year ago today & I did my 1st WOD, Fight Gone Bad! What a way to celebrate:rofl:![/I]

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wendsday at the box was an eye opener.

front squats

5-5-5

205-215-225

then 75 du, 50 60lb good mornings, 25-24" box jumps

6:50

the 24 year old girl next to me had her 75 du's done before i had 60 singles done. made me wish i had not made so much fun of girls skipping when i was a kid.

thursday off

friday after a 9 hour day from hell (i manage a drywall distribution center) i really had to force myself to the box. walk in look at the white board and what is there but murph....i think to myself oh great....go to my coach and ask what i can sub for the pull ups and push ups.....he thinks for a minute and me being my smart *** self say how about rowing....he goes sure with his evil wicked smile that he gets right before opening his mouth when he is going to say something nasty....he then says for 60 minutes....i hit 11,999m.

now i am ****ed at myself because i have to go back and hit 12,0000. at least the 24 hours of rowing is only a week away.

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Everyone here seems on a tear!! Nice work & PRs all over. Cliff, OMG that would KILL me!!!

[QUOTE]
[B]7 Burpee pull-ups NO FREAKING BAND!![/B] UGLY but done.
[/QUOTE]
[B]Way to go, Michelle!![/B] :highfive: I did these for the first time over Christmas, I kind of liked them!!!


[B]01.07.2011-Friday[/B]
Shoulder/trap/back still bugging me. From SLEEPING on it. geez! Wanted to do something anyway.

Warmup: double unders, lunges, squats, pushups, OHS et al.

BACKSQUAT prax lightweight (struggled with these legs still tired from tues)
wu, 3x5 135#

CLEANS 95#-115# maybe 30? mixed in with clean pulls, maybe 10 jerks

a few pullups, DH, trying to stretch out the shoulderblade, oh yeah some pushpressing.

This was in the local gym. I could see a married couple (30's) laughing at me.... the dummy in the power rack struggling on the last set of 5, doing pullups, DUs & cleans. :D (mustve been "leg day" for them - leg press, leg curls, extensions and 30 min treadmill jog/chat).
The owner asked me to join, but I could never train there, plus no bumpers. My CF's crowded a lot, so it'd be selfish to try to prax these lifts there when I want to, and they're supposed to move in the spring, not happy about that. I have an appt Tues. to go see a gym where I can prax Olys, kicker is it's 45 min away.

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They can have the Iso moves Deb, This training we do has been the best for me
1/08 WU
4x20 GHD back extensions
3x10 reverse hypers @ 50#
3x20 K2E
3x20 ab mat situps

WOD 3 rounds 1:00 each set :15 rest between sets :90 rest between rounds
jump rope
KB swings 55# Russsian
pushup
box jump
pullup

m/56/185

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[QUOTE=Deb Borbone;888329]


[B]01.07.2011-Friday[/B]
Shoulder/trap/back still bugging me. From SLEEPING on it. geez! Wanted to do something anyway.

[/QUOTE]

I wanted to share with you that I was having a really hard time with the same area you mention above. I started have serious deep tissue massage every two weeks for an hour and my problem has almost 100% cleared up. I was having to sleep flat on my back for a while because it got so bad. I am about to cut it back to 30 minutes focused on the romboids, upper back and traps. I had one of the trainers suggest finding the local massage therapy school in our area because they will do it for much less because they are students and need the practice.

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[B][U]January 7[/U][/B]
Rest day.

[B][U]January 8[/U][/B]
[U]Warm-Up[/U]
Jump rope for 10 mins
Light thrusters and pull-ups
[U]WOD[/U]
[B]"Fran"[/B]
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
[B]4:44 (PR by 9 seconds)[/B]

A shoulder massage sounds great right about now. Michelle, I think you're onto something.

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Everyone's looking good! Deb, hope your shoulder gets better. I'd love to have your DU stat of 40 unbroken. I'm up to 20 now, but have a ways to go. Cliff, nice work on the front squats. John, those 1 minute max rep circuits are a killer. Way to go.

[B][U]January 9[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump roping
3 circuits of 5 DH pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work
[U]WOD[/U]
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box
[B]22:21[/B]
[U]Warm-Down[/U]
10 minutes of stretching

The wall climbs looked hard in the video, but I tried one yesterday and thought it seemed very easy. Well, as I found out today they get tiring real fast. The TTBs and box jumps were each done in about 1 minute per round and the rest was wall climbs. Great shoulder burn and a good exercise.

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1/7 Workout (Did 1/6 WOD @ SBAC)

Press 5-5-5-5
Followed by:
Alternating with a partner
1 Minute Max Row for Cals
1 Minute Max Competition Push Ups
Score = totals cals + total push ups

95-105-115f(4 only)-115f(3 only)
115# is my 3 rep max, so getting a 4th was some progress.

No partner, and wasn't sure how many rounds or rest in the max row/max push-ups, so I did one round, about 90 seconds rest: 21 cals plus 30 competition pushups.

1/10 WOD
Find Your 1RM Back Jerk (15 Minutes)
Followed by:
“That’s Bull****”
1,000 M Row
800 M Run
100 Double Unders

Back jerk: 155# (took 3 attempts but nailed it at the end)

"That's Bull****" = 12:22.
Not a great time, but I'm pleased. 1KM row came in at about 4:01, which is a PR. Run started slow but I picked up the pace throughout. Double-unders are still a bottleneck, but getting better. I like the white jump rope with the red handles.

Worked with KJ, Hogans, Augie, and Glenn. Great crew!

The Claw

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[U]1/9/10[/U]
Did my 1st power lifting competition. It was a great learning experience, had a lot of fun, it was a long day but not nearly as stressful as a CrossFit competition, mainly cause you are doing the knowable and you know you won't be laying on the floor at the end :)

My goal was 1000 lb total, stretch goal was 1100 lb total.
Squat - 330 lbs (PR)
Bench - 230 lbs
Deadlift - 496 lbs (PR)
[B]1057 Total[/B]

Got a "no lift" on my first bench because I put the bar in the rack before the judge said rack it, so I decided to stay with the same weight on 2nd attempt which was successful. Attempted 270 lbs on 3rd lift, made the lift no problem but got a "no lift" because my butt came up slightly. I watched the video when I got home last night and it only came up after the judge's rack command, so I am not sure on the ruling but thinking it should have been good. I am going to have to ask the organizer. But regardless very happy with the results, I probably could of went another 20 lbs on squat and 5-10 on the DL, but I mainly wanted to walk away with some PRs instead of making huge jumps in weight and failing.

Power lifting is a lot more technical than one thinks, well at least for me. Specially bench (maybe cause we don't do it so much in crossfit), I am going to have to work on my form. I plan to do another meet in March.

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Geez are you guys impressive. I feel like a slacker! Very nice total [B]Terry![/B]

[B]01.10.2011-Monday-Day 1[/B]
Warmup: Row 500, lunges, squats, pushups, shoulder mobility & stretch, trigger point balls (left shoulder & back/trap still kinda hurting, plus chest pain....may need an adjustment).

[B]WOD:[/B]
7 rounds for time of:
2 rounds of "Cindy" *
5 power cleans - 185# (95#)
* "Cindy"= 5 pull-ups, 10 push-ups, 15 squats
((see how fast you can get 14 rounds of "Cindy" with 35 heavy power cleans sprinkled in there))
[B]
28:58? 115#[/B] I dont know why I agreed to 115. Oh who am I kidding, it was fun!!! The cleans actually made CINDY fun!!! It went fine in the beginning, could get the bar up high no prob; form broke down toward the end, geez the last set, more like rev. curls, last clean, trying to hurry with the freaking clock, kept pulling with my arms, two misses before I got it. Come to think of it, this must be my first 115# in a wod.
All my other stuff was legit, good pullups & pushups, full hip ext squats - takes me forever though.:shrug: