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[QUOTE=Diane Mahoney;775897]70 Burpees? Yay Burpees? :crazy:

Jeff, good luck this weekend! Rock it! :super:

We did "300" this morning. Whew. It was tough, and yet I'd like to do it over again. Maybe not today.

Lots of good work here. :D[/QUOTE]


Ahhhh, 300. One of my faves. How'd ya like those floor wipers, Di? :eek:

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WU with each burpee 2 pushups
1st 1:00 6 burpee
2nd 1:00 7 burpee
3rd 1:00 8 burpee
4rd 1:00 9 burpee

Max Front Squat (made mine Thrusters)
3@95#
3@115#
3@155#
1@175#
1 Front Squat @ 175#

WOD 50 Power Cleans @ 155#
8:00

m/55/178 CrossFitChesterton

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[QUOTE=John Burch;776206]WU with each burpee 2 pushups
1st 1:00 6 burpee
2nd 1:00 7 burpee
3rd 1:00 8 burpee
4rd 1:00 9 burpee

Max Front Squat (made mine Thrusters)
3@95#
3@115#
3@155#
1@175#
1 Front Squat @ 175#

[B]WOD 50 Power Cleans @ 155#
8:00[/B]

m/55/178 CrossFitChesterton[/QUOTE]

Johnny B, That's a helluva performance. :super:

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Wednesday 100428
Front squat 3-3-3-3-3 reps

Post loads to comments.


2X3X135 warm up

185-215-235-245-255. PR. Last done 9/09 max of 250.

Used power cage w. 2' box and safety rails.:kicking0::kicking0::kicking0:

these were done bodybuilding style (WFS)[url]http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html[/url]

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I don't know how you guys can front squat so much weight!! I have trouble keeping the bar racked & staying upright....

[B]Good luck in the Masters Jeff & everyone else! GO GET IT![/B]

On another note as much as everyone posts about getting double unders - this week I had a jumprope WOD that REALLY tripped me up...
[B]I spent about 5 minutes trying to relearn SINGLE unders[/B].:rofl: One of the few things I can do with my current shoulder impingement issues, took the longest time. Fun WOD though (weights were a little low, they're trying to get us to scale UP).

3 rounds for time of:
50 singles (jump rope)
40 double unders (Sub for double unders is 40 bar hops)
30 push press - 75# (45#)
20 box jumps - 24" (20")
10 pull-ups

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Looks like everyone's been doing a GREAT job! I've been outta commission for several days - - just wiped out. Felt good to get back into the box...

[I][B]100428 WEDNESDAY - CrossFit Sonora[/B][/I]

[I][B]Warm-up:
[/B][/I]Easy 1000m Row - 4:00 something.....
400m Run
DROM
Shoulder Pass Throughs
Body Circles
10 X Hip Extensions
10 X GHD Sit-ups
10 X Pull-ups
10 X Ring Dips (jumped)
15 Squat Therapy
25 Double-Unders
400m Run

[I][B]WOD: For Time:
[/B][/I]10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of Push Press (95#/65#)
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 of Box Jumps (24"/20")
[B]Time:[/B] 8:43

[I][B]Skill/Strength:
[/B][/I]Front Squats 1, 1, 1, 1, 1.
Warm-up: 45# bar X 5
95#
115#
135#
155#
175# (Tied PR from 090814).
[I]This last one was a little ragged - - almost didn't get out of the bottom!

[/I]Did a few cleans - - got up 135#, which is near my max.
[I]Feels good to be getting (albeit slowly) back to where I was in October of '09. [/I]

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[QUOTE=Pat Quigley;776261]Wednesday 100428
Front squat 3-3-3-3-3 reps

Post loads to comments.


2X3X135 warm up

185-215-235-245-255. PR. Last done 9/09 max of 250.

Used power cage w. 2' box and safety rails.:kicking0::kicking0::kicking0:

these were done bodybuilding style (WFS)[url]http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html[/url][/QUOTE]

That's how I do 'em, too. Nice work, Pat, BTW.

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4/29 WOD

1 Set of Max Handstand Pushups
3 Minutes Rest
In 8 Minutes complete the following:
500 M Row
50 Double Unders
Max Pull ups
(Your score for the workout is the number of pull ups completed)

11 handstand push-ups to depth of one Abmat.
60 pull-ups (substituted 150 single-unders for 50 double-unders)

I want this to be primarily a pull-up workout, so I substituted 150 single-unders for the 50 doubles-unders, because I feared I would lose too much time on double-unders. I took it easy on my row, taking about two minutes, and my 150 single-unders (with transition between row and jump rope) took another minute, leaving me about five minutes for the pull-ups. My first set was 12, then I did with sets of five to three, stopping when the pull-ups became barely legit, ending at 60 in the five minutes. This was actually one of the easier crossfit workouts I've ever done. I suspect if I did double-unders instead of the single-unders, they would have taken more time and decreased my pull-ups, but increased my total work.

Pleased with the handstand push-ups. I've never done them before, and decided to do them with one Abmat, meaning my head came no closer than 2 inches from the floor. I was very pleased with the result, but will go head-to-floor from now on.

The Claw

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[B]4-29-10[/B]

Day 3 of Starr back rehab

WU: bar FS/bar BP/KB swings 50#/pullups/ring rows/20# WB shots/C2 1600m=6:59.3

Push Jerk and HPC
bar x 25
50# x 25
55# x 25

Feeling pretty good so I did:
AMRAP 10 minutes of
10 x 95# benchpress
10 Burpees
managed 5 rounds + 10 BP +3 burpees

Anybody else on the board using FitDay to track food/calories etc? I just started last week. The food calculator is pretty nifty...the fitness component...meh, not so much.

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Today we celebrated. Evan, who is 18, and a firebreather, is leaving for the summer. He and I did Linda. He kicked my butt. My butt needed kicking! I am going to miss this kid. The good news, he gets his Level 1 in two weeks, there is a CF gym in his hometown so when he returns this fall I will have a new trainer. You da man Evan.

DL 295
Bench 170
Squat clean 115

39:11

P.S. Evan's time was 22 and change.