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yesterday

i manage a drywall distribution business. we are down a driver for this week and next week and have gotten super busy so i am now filling in as a driver.

delivered about 12,000 lbs of drywall in 3 hours. there was 3 of us. about 1/2 of that load had to go up 1/2 flight of steps and then be carried about 150 feet. the other 2 guys that were with me were mid to late 20's and have been packing board for the last 4 years. they ran the ba**s off of me but i kept up. in fact i think i kinda blew them away that i could keep up.:pepper:

at the gym last nite

3 rds

1000m row
50 good am's
50 sit ups

23:34

back on the trucks today for more deliveries.

92:36
 

[URL="http://yogacrossfit.wordpress.com/2011/09/14/9236/"]Four plus months in and I am still going strong ..[/URL]

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9/8 WOD
25 Minutes to find your 1 Rep Max Snatch
Followed by:
3 Rounds for Time
15 Pull Ups
200 M Run
10 Burpees

Snatch was 110#, which I think is a PR, BUT only able to do smooth squat snatch to 95#. 105# and 110# looked more like power snatch followed by OHS.
3 RFT was 6:43.

Worked out at 6 pm, after driving to Hesperia, defending a deposition, and driving back. Was running late to CPC due to traffic, so got of 101 South at Castillo and tried to zoom in on Montecito Street but got stopped by train. Ended up parking near Brewhouse and running to the gym! Still got there too late to do the warmup, so I was quite stiff when I started. Worked with Augie, who loaded 95# on bar for first rep which I thought was 65# (my preferred first rep weight). Ended up *** over teakettle on the ground, but finally warmed up enough to stick a great 95# rep and a couple lame ones at 105# and 110#.

Also as I walked in, Otsen threw down his 5:33 time. Didn't beat him, or even really come close, but he fired me up and I went all out. First 15 pullups went straight through, run was kinda easy, and raced through 10 burpees. Next two rounds of pull ups and burpees much slower. Had visions of pukie during this one, but kept him at bay. (I think the fast food I ate on the drive back from Hesperia might have had something to do with that.)


9/14 WOD
5 Rounds:
3 Min AMRAP/1 Minute Rest
10 KB Clean & Jerks
10 KB Snatches
10 Goblet Squats

7 rounds @ 1 pood. This was basically my first WOD in about a week because I was in trial (again). Metcon shot to $hit. Very humid morning, sweat everywhere made holding the kettlebell handle hard. All kettlebell sets 5 straight left hand, 5 straight right hand, and all goblet squat sets 10 straight through, except where sets were interrupted by the end of 3 minute round.

Claw

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[QUOTE=Cliff Miller;985311]in fact i think i kinda blew them away that i could keep up.:pepper:[/QUOTE]

Love that!

Claw

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Overhead squat 1-1-1-1-1 reps:* 95, 105, 115, 120 (PR, I think), 125 (PR) (last 2 sets were easier than 1st 2, after I changed the width of my grip).

Front squat 1-1-1-1-1 reps: 135, 155, 175 (PR), 185, (PR) 195 (PR)

Back squat 1-1-1-1-1 reps: 215, 225, 235, 245 (PR), 255 (PR)

Loved this WOD because it showed me I’m much stronger in these movements than I thought.* Stared out too light and had a lot more in the tank at the end than I should have. Still, PRed in all 3

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[quote=Deb Borbone;985269][B]...[/B]I saw my grandbaby on a sonogram today just one (twins & triplets run through all four families) - looks like a speck! Its the size of a grain of rice yet - he/she (i dont care, long as its a healthy baby) due in April. Well I know it'll have light blue eyes and blonde hair!![/quote]

REALLY Cool!! Congrats, Deb!!

[quote=Cliff Miller;985311]... i think i kinda blew them away that i could keep up.:pepper:...[/quote]

Ditto to what Claw said!! Heh! Heh! :D

Valarie - Glad to see you back! Been thinking about you (especially during my headstand to "frog" & back attempts!) Awesome job!

Perry- Nice PR's!!

[B]WU:[/B]
(At the base "Globo")
800m run
5 24" Box Jumps
5 Pull ups
15 Air Squats
5 Burpees (Yay! Burpees!)

[B]WOD:[/B]
8 Min AMRAP:
5 135# Cleans
8 Push Ups

3 rounds + 5 Cleans [I]Did this Rx'd :kicking0:! I'm trying to get comfortable with cleaning 135#

[/I]10 push ups
3 24" Box Jumps holding 30#

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Day #10 Burpee Challenge

Box Squat:
8×3 @ 60% 1RM (125#)

then
NFT:
50 Deadlifts @ 33% 1rm (95#)
accumulate:
2x:
60 seconds plank
60 seconds L-hold on Paralettes

The box squats were tough. I looked at a picture of it on line and thought that this would be a breeze. Lot's harder in practice. I blew through the deadlifts...should have gone higher, but the L-holds (mine were more like a crunched z) made up for any slacking.

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Watching CF Games on ESPN2

160 Squats
5 x 10 hand release push-ups

Suffering through the anguish of closing my box 5 days ago and listening to the commercials on the gmes say "call a CrossFit gym near you" Love CrossFit HATE running a CrossFit business. I will keep working out in the garage until someone else steps up and opens a box here. I tried to entice someone to take over my box. Even offered to pay 100% of their overhead for a couple of months to get them started. We have low rent, low utilities, debt free operation. Just way too much work at my age while trying to run a full time chiropractic office.

There are a few days left where someone could still step up and take this over. But, within days my landlord will sign a new agreement, the equipment will be sold, etc... I keep hoping every day that somone will take me up on this offer.

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Congratulations Deb! Perry, I can see you're making some nice improvements on the lifts. Cliff, way to keep up with those young guys. Sounds like a long work day! Bill, sorry to hear that you have to close your box.

[B][U]Saturday, Sept. 10[/U][/B]
10 minute open water swim, then
20 minute cycle, then
10 minute run

Easy pace with some accelerations and race pace practice of the transitions between event.

[B][U]Sunday, Sept. 11[/U][/B]
Subaru Ironman 70.3 Muskoka in Huntsville, Ontario, Canada
[url]http://ironmanmuskoka.com/[/url]

Since this was my first half iron man, I was just hoping to finish this one with some semblance of competency. I definitely wanted to beat 7 hours and was hoping that I would beat 6:30 and would have been thrilled with that. I thought I would place in the bottom third of participants since this is a world championship qualifier and a pretty competitive meet.

Well, I ended up with a time of 6:02:59 and placed 22 out of 61 in my age group (18th in the swim, 19th on the bike and 29th on the run) and 334th out of 733 total men. :pepper: I was quite surprised by my swim time, happy with my bike time and the run time was ok and what I need to work on the most. The course was hilly and very tough but beautiful and scenic. I felt great through the bike and probably about 8 miles of the run and that’s when the Huntsville bear jumped on my back. It started to get sunny and hot, there was no more shade and a there were some hard hills at the end of the run. When I crossed the finish line, my feet were killing me and I had a hard time carrying on a conversation :zombie:. I went to lie down for a while and my sister-in-law Natasha revived me with a wonderful foot massage. I am definitely indebted to her for that!

Well, I'm very pleased with this race, especially after having a bad Olympic Tri in NJ. I think I learned from that one though. I did a lot more bike/run brick workouts and planned my rest, nutrition (before and during the race), hydration and taper extremely carefully this time around and it made a huge difference.

[B][U]Sept 12-14[/U][/B]
Rest days and get caught up at work days.

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Bill,sorry to hear about your gym. I could just as easily go down your path and then jepordize my psychology practice.
Yesterday did Wendler for bench: 5 x 190,225,250. three sets of closed grip bench presses.

WOD: 1 RFT
21 get ups rt hand
50 kb swing 1 poof
21 ohs left hand
50 swings
21 ohs right hand
50 swings
21 get ups left handoff
50 swings

Scale: 35 lb kb, all get ups on left hand, and half number reps.
18:17.