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that 5000 m row was me tom. i am setting my sights on getting on the leader board for 5000m row befor the end of the year.

tonite

buy in

20 20lb med ball sit ups
15 35 lb dbell bent rows
800 m run

then

6-6-6 bdell bench
40-45-50(shoulder started to give me issues)

then max calorie row in 5 minutes

95

one of the firebreathers hit 157 cals. for a 5 minute row.....not quite sure how he did it but i want to be there

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The thing I like about CrossFit is that one day, you KICK@$$ & the next day you get put in your place!

[B]WU:[/B]
Team movement:
One partner does 40 ft Walking Lunges with PVC overhead with 2 pass throughs while the other does plank circles (hold plank while rotating shoulders.)

40ft reverse hurdler's stretch

Snatch practice

[B]WOD:[/B]
4RFT:
15 75# hang Squat Snatches
15 Push ups

17:41

[I]Last one done. :p but one of the heavier weights lifted. Though I did keep pace with the one young gun who also did 75#! My form went to hell & made it harder. I know I can do a decent 75# Snatch, however, doing 60 of 'em is another story...[/I]

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Nice work Bill...these high rep oly lifts are tough. I am always afraid of hurting myself on the last one....like the last run of the day after a hard day of skiing...that's the run you'll twist your knee.

Missed my WOD today...hate when work intervenes. Went to the gym and practiced some lifts and attempted double unders. Worked on my deadlift and was surprised how well I did. Breezed through 225 and did 250 without hurting myself :yikes: That is a PR for me and I think my form was pretty good.

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this post may take some time. Going to be away from crossfit for a while. Evidently when I did the B4B benefit workout, I had a heart attack. I noted some fatique and mild pressure pain in chest. Went to work for most of next week. The continued shortness of breath and fatique were concerning. Went to see a doc friend at a local urgent care center. He sent me to hospital. Got hooked up with a cardiologist and had an angiogram. I am now on blood pressure meds and a statin. However prior to this no EKG noted any issue except some bradycardia. Also my cholesterol is usually around 160-165. Turns out I had a heart attack somewhere in my past and as one coronary artery was clogging up, my heart was enlarging other vesicles to create its own bypass. This happened because of my intense exercise over a long period of time. Two of the three docs I have dealt with over the past week are strongly encouraging me to gradually get back into the intense exercise. The third I will be consulting with next week.

So I won't have much to post over the next month. I will be checking in and making sure that the rest of you continue to work hard and stay healthy--perhaps in ways that most of us, at least in using standard means, will ever know.

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11/9 WOD

“Cindy”
AMRAP 20 Minutes
5 Pull Ups
10 Push Ups
15 Squats

16 rounds (plus 5 pull ups plus 3 push ups). A little disappointed I did not get to 17, but we were all form Nazis today. All my reps were legit. Push ups are the real bottleneck here, by the end I was doing 3-3-2-2 in order to keep form. I was a round a minute until about round 9, then the collapse in push ups happens hard and fast.

Claw

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Pat, amazing story! We'll be hoping for the best. No doubt your incredible level of fitness kept things from being much worse.

Claw

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[QUOTE=William Hoogsteden;1003330]The thing I like about CrossFit is that one day, you KICK@$$ & the next day you get put in your place![/QUOTE]

Lots of truth there. Gotta strike a balance between humility and awesomeness.

Claw

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Pat: Best of luck. Your conditioning may have saved your life. Take your time coming back until they fully clear you.

Thought my back was better, but wrong.

Did back and squat WOD:

Alternating sets: Dumbell bent over rows: 10 reps @ 90 lbs ; squats: 10 reps @ 205 lbs: 4 sets

4 Alternating sets seated rows and front squats: rows 720 lbs x 10 reps; squats: 10 reps @ 135lbs

4 alternating sets close grip pulldowns(10 x 220 lbs); OHS :10 reps @ 95 lbs

Then took a yoga class and back spasms started again. Time to cool out a bit.

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Pat

Amazing story!

Sounds like you are in good hands. I bet you will be back to Crossfit before you know it. Remember....you don't have to go heavy every time.

I wish you the very best and hope you make a speedy recovery....which I agree your exceptional fitness level will assure.

David

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Pat - WHOA!! Hope you're alright! We'll be keeping you and your family in our thoughts & prayers. I liked the fact that the most of the docs seem to want you to get back to working out albeit at a gradual rate!

Perry - Hope your back feels better!

Claw - Agreed there's a fine line between being a WODKilla & WODKill! Great job on Cindy! And that's with focusing on form!!

[B]WU:[/B]
[I]Had to do it in the base Globo Gym due to schedule.[/I]
1/3 mile run
2 head stands
5 one legged step ups, 24" box, for each leg [I]Right knee still the weak one![/I]
U Wyoming Jump rope program 1st 2 sets

[B]WOD:[/B]

3 RFT:
90 Single unders
20 Pull Ups
10 Burpees (Yay! Burpees!)

12:15

[I]Could've done it faster except that a buddy of mine was impressed with my single unders & asked if I could do double unders! (Only one at a time! :D)[/I]