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Jim,great Grace time. Sometime this coming month several of the boxes are getting together for the annual Barbells for Boobs.

Strength: DL: 5X370, 3X 420, 1X470. This just goes so much easier when I get the form right! DUH!

WOD
AMRAP
Box jumps
400 m run
Kb swings 1 pd.
400 m run
Double unders

Scale: row,box step ups,singles.

13:30, 195 reps.

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Visiting NYC and tried out Crossfit NYC. Had the pleasure of joining in a friendly Filthy Fifty. Rx'd it spare 20" box jumps. Time: 39:58. Under 40:kicking0:

Good news is I missed yesterday's Burpee challenge so got 25 and 26 out of the way.

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[QUOTE=Bill Houghton;990567]Hello everyone,

I hope this can help someone.

For the last couple of weeks my joints have been clicking and poping and hurting. During Monday's WOD I realized that I had stopped taking my fish oil (again). So, I started again Monday and Tuesday my joints were about 90% better. I have taken my fish oil daily since and I have had a pretty good week. I take a lot based on the old recommendations of Rob Wolf's Fish Oil Calculator (no longer available, replaced by this info WFS: [url]http://whole9life.com/fish-oil-faq/[/url] ) This happened to me before, where taking fish oil made a big difference within a day. FWIW and YMMV.[/QUOTE]

I've noticed that everytime I stop taking mine I have way more heat and achiness in my hip flexors. Just took mine not 5 minutes ago. I agree with you completely.

I'm still busting my butt, just not as much time to post it.

Today was "Joshie". Joshie was my first official CF WOD after fundamentals. I didn't even do snatches. I did OHS with an 11# trainer bar.

Today:
21 20# snatches right arm
21 blue band assisted strict pull-ups
21 20# snatches left arm
21 blue band assisted strict pull-ups.
3 rounds for time: 25:34

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9/30 WOD

10 Minutes to Complete:
1200 M Run
AMREP In remainder of time
Thrusters (95#/65#)

37 thrusters as Rx'd. Came in at noon today, and what a difference being wide awake, warm, and a little caffeinated makes! Lots of pre-WOD mobility with Malzone helped a lot too. It was fun seeing other people's numbers from 6 and 7 am and having something to shoot for. Went totally easy on the run (5:50) and then aimed for 5 thrusters, very short rest, repeat. Went like that for 4 rounds, then to 4, then 3 or 2 thrusters for the remaining time. Worked with Travis (who scorched the run) and Toner. Great WOD!

Claw

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4 mile run. Around 28 minutes.

Core routine.

Invited to do a 10k mudder this weekend. Hope my arm heals in time to do it. Don't think so.

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Finally got under the bar today - back squats. 5-5-5-5 It has been weeks.

No PR's, not even close. I am fixing my broken squat again (this appears to be perpetual) so it just felt good to get under the bar, get below parallel, and lift some weight. Last set 175 lbs.

Gradually getting the garage set back up. Feels great to be back at it.

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Welcome back Bill. You're probably stronger due to the time off.

Today's challenge: a workout that doesn't aggravate my inflamed elbow. Getting cortisone shot Monday afternoon.

Success: Alternating sets of 5 reps: squat and bench.

3 sets of OHS and flat bench: 75/195; 95/195; 105/195

3 sets of front squats and incline bench: 135/175; 155/175; 175/175

3 sets of back squats and decline bench: 205/185; 215/185; 225/185.

Core routine.

Felt strong and had a lot in the tank at the end. Elbow doesn't hurt more than it did. Success!

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[B]10_1_11 Saturday[/B]
Warmup

[B]GPP

Hypers[/B] hypers at home, housemate said it was hurting him to hold me down. Said, 'damn! your legs are all hard and muscley!' Geez. I am doing hypers.
0/8 (2)
25#/4 (3)
[B]
Powerclean[/B]
30kg/3
40kg/6 (6, really??!)
45kg/3
50kg/1 (3)

[B]Clean Pull[/B]
55kg/3 (2)
60kg/2 (3)

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10/1 WOD

Helen+1 (4 rounds of Helen)
4 rounds for time
400 M run
21 kettlebell swings (1.5/1 pood)
12 pull ups

17:32 as Rx'd. Long and slow. First round kb swings unbroken, then two rounds broken in two, last round 11, 6, 2, 2. Pull ups 6, 6, then 4, 4, 2, 2, then 4, 2, 2, 1, 1. My 3 round split was about 12:50, well off my best Helen time. First time with Zach coaching, nice. Then an hour of mobility with Baker, a good call.

Claw

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William The farmers carry was @ 45# each arm

10/1
max bench 215 235 275
max DL 385 405 415 PR

WOD 7:00 max rounds
40 35# KB each arm push press
30 20" BJ
20 Pullup
10 shoulder 115# Atlas stone
116 reps

we had a Gym challange today with some people from CrossFit Crown Point in for a visit a a few other people also, made for a fun Morning, I got a big Kick out of the gym owner calling the above WOD John Scumbag Burch WOD.
I was by far the oldest guy in the event I have found that Iam able to bring a little extra when its a larger group, I think because I dont like to fail in front of a larger group, who knows? I must say I am thankful to be part of such a great group of people at the gym where we train

m/56/180