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3 RFT
Run 200 M
20 (jumping) pull-ups
Run 200 M
20 push-ups
Run 200 M
20 sit-ups (abmat)
Run 200M
20 Squats (to med ball target)

42:49

Argh! This was Rx 5 rounds. Push-ups went from strict to knees (arghh!). Keep on keeping on. All my runs are hills, I live on one.

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[QUOTE=Pat Quigley;995894]... BS and DL were pr's. Total for the day was 930...Happily, I experiences very little knee pain. The exercises that the sports medicine doc gave straightened out the knee cap tracking problem almost immediately.[/QUOTE] Pat-Awesome!! I wanna be [B]you[/B] when I grow up!!

[QUOTE=Deb Borbone;996083]...Can you take a dog on the Appalachian Trail? I've never been on it, Worthington State Forest is over the ridge in my yard, AT is 5 min from my house. I would go, could get anyone to go with me.[/QUOTE] Deb - last time I was on the AT was '79! You could have dogs on it back then!

[QUOTE=Peter Queen;996126]Okay so my past weekend adventure during the Spartan Race was great. My daughter and I finished it and we had a great time. The majority of the course and challenges took place way back in the deep woods. l I kept hearing the sounds of sirens as the medical ATVs were cruising around picking up those that had fell victim to their injuries. There were a lot of steep muddy slippery hills, obstacles, mud pits, muddy lake beds and deep slippery muddy streams to cross. And of course, you guessed it, lots and lots of mud. But it was all good and the proceeds went to Breast Cancer.[/QUOTE] Peter - Your daughter & you look like you had an AWESOME time!! Congrats!!

[QUOTE=Cliff Miller;996270]...power lifting total...
bs
290-345-365 (s)
bench
135-150-165 (shoulder felt good could have added a bit more)
dl
345-355-365

total 875 which is 20 lbs under my last total. we did deliver about 18,000 lbs of drywall today however. thats my story and i am sticking to it :pepper:[/QUOTE] Awesome Cliff!

[QUOTE=David Cahn;996309]...I did the girl's weight (and proud of it!) 17 reps. First time with the Power Snatch and not certain I have done this much with an overhead squat before. I was actually tagged in a video...here is a link so you guys can critique.

[url]http://www.facebook.com/pages/Alpine-CrossFit/144856458893394[/url]

(I'm DrDave)[/QUOTE] Dave, Great Job. Your form looks good to me!!

[B]WU:[/B]
40 ft
Lateral Stretches
Inch Worms

Some Hollow rock Holds then roll into Supermans and back.

[B]WOD:[/B]
1-1-1-1-1-1-1 Dead lift
315-335-355(f)-345-350(f)
[I]Kind of disappointed, this was kind of rushed. I was able to move the 355 & the 350 & I think I might have done better on 2nd attempts. SO wanted to pull a PR on the DL today! :mad: BUT I redid 345#.[/I]

[B]Then[/B]

3 RFT:
10 Burpee (Yay! Burpees!) Pull Ups
10 Inverted Burpees (Yay! Burpees!)
10 24" Burpee (Yay! Burpees!) Box Jumps

18:15

[I]Inverted Burpees (Yay! Burpees!) were the worst! They took FOREVER![/I]

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[B]Thanks for the tap on FB John B.![/B]

Hi Gang,

It's been crazy busy for me lately but I'm still going strong. Had to have a cardiac stress test and an echocardiogram yesterday. No other symptoms than heavy breathing and burning in my stomach during extreme exertion. I have about decided I just need someone else to scream "SUCK IT UP BUTTERCUP!" besides me saying it in my mind.

Workouts have been average to say the least since I dailed it back a bit pending the test.

Today:
200m run
7 mu progressions
200m run
7 box HSPU's
200m run
30 second hanging knee tucks
200m run
20 one legged squats (back foot on box)
4 rounds 42:24

Going to read and see what everyone has been up to. And any advice on pushing this threshold would be appreciated.

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Hi Michelle,

"No other symptoms than heavy breathing and burning in my stomach during extreme exertion. I have about decided I just need someone else to scream "SUCK IT UP BUTTERCUP!" besides me saying it in my mind."

Well I'm glad it wasn't anything else more serious. I've been down that road and it's not to be taken lightly. You could "SUCK IT UP...)" to a certain point, however truth is that it can lead to more complex condition(s). So good for you for taking care of that and for whipping the WOD!

W

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[B]Michelle[/B] the peace of mind is worth it. When i had it the people doing the Echo told me they LOVE to do on people who take care of themselves, who have a big strong heart. :p

For the record I messed up, supposed to do 4x, 48, 50 c&j last nite. :(

and the AT - its raining now, wonder what that does to the leaves?

JB they wont fight with each other never seen the janitor again, maybe Nick said something. I dont say anything to anyone anymore, this guy kinda creeping on my WL. He plays racquetball and rides a bike in the OTHER SIDE. My housemate said, dont overreact. Just be friendly. Ok.

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For the record: Dogs are allowed on the AT and I've seen many of them. If youre camping out however, very little worse than a wet smelly dog in your tent or leanto. Was very slippery out there last week going up 9and especially down) steep rocky mountain areas.

Warm up: 1 mile run and core routine.

WOD:4 rounds: Run 1/2 mile(6 min./mile pace); 20 Kettlebell swings (2poods); 20 double unders.

Finally starting to get the double unders.

Felt it today!

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Thanks all for the comments. I figured that at least I was able to get to the point of the burning sensation while on the treadmill so at least the EKG didn't show anything abnormal and I was relieved. Still waiting on the echo.

Today:

Great snatch warmup/skill work.

3 rds for time: 17:06
10 OHS 65#
40 DU's (single single double)

The DU's really tried to kill me this morning but I pushed through the burning sensation for quite a while to finish which was huge. The trainer is a medic so I figured she could handle it if need be :)

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[QUOTE=Michelle Simpson;996603]...No other symptoms than heavy breathing and burning in my stomach during extreme exertion...[/QUOTE]
Michelle - Sounds like the reverse of what I get, burning in my stomach agonizing over a WOD & [I][B]EXTREMELY[/B][/I] heavy breathing afterwards! (Don't think that helps you much!) Glad your tests went well and that you're posting again!!

[B]WU:[/B]
Some Pull Up practice

2 rounds:
5 Pull Ups [I]Did both rounds straight through![/I]
10 Push Ups
15 Walking Lunges

10 hip openers
10 Hip closers

[B]WOD:[/B]

3RFT:
800m Row
50 Back Extensions
50 AbMat Sit Ups

24:43
[I]Was the 1st one in the class finished! Oldest and 1st!! :pepper: Focusing on rowing form helped as well as doing the back extensions in set of 10 with a short break.

BTW this is post 269 for me on this board, my old Scout troop number!![/I]

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contgrats william. old guys do rock.....and we all just keep on proving that day in and day out.

yesterday

5x8 good morning 135
5x20 green band standing good mornings
5000 m row. 22:08

tuesday

10 minute amrap
7 ring rows
7 25 lb per side dbell press
7 135 lb front squat

8 rounds

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At the box I attend our 100m course is down the street in a cul de sac and totally dark once it gets close to the time change. So our trainer changed the 5:30am class to 15 x 50 yard hill repeats this morning.

6.4 was fastest 7.9 was the slowest

Not a bad way to start a chilly morning in the south.