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Alden - Thanks! My Brother-in-law went from a vibrant intelligent man four years ago to hospice after suffering heart attacks, strokes, and now cancer. It just shows me that we have much to be thankful for and that no matter how we suck at the WODs, there are those who suffer FAR worse.

Cliff- I'm with Alden on that afterWOD!!

Pat - Impressive hang Cleans!! How do you do it without the hip extension? I thought Hang Cleans were to develop the hip extension. Am I missing something?

JB - You still doing Burpees?!?! (Yay! Burpees!!)

Claw - That Garmin is still SWEET!! Nice job on the sprints!!

[B]WU:[/B]
400m run
100m Bear Clawl

[B]WOD:[/B]
Functional Honda Element Push/Pull
4 rounds:
~100m Honda Element (~3500lbs) Push (~50 out/~50 back)

then
2 rounds:
~50m Honda Element (~3500lbs) Pull with a rope (Arms ONLY!) (then Push back)

[I]We had 8 folks this time around - and a Honda Civic for scale. 3 of the pushes I did between1:03 & 1:13. the 3rd one I was able to do in under 55 secs! (Got into a race with the CFWP president (A beast!) which REALLY helped!). The pulls were faster, around 55 secs. These Functional WODs are a blast!![/I]

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william that honda push/pull sounds like a lot of fun.

so the gym just got a new lifting platform for the outside earlier this week. i was talking to jesse about it since the owners of the gym are off to LA for the games this weekend and them never having been there i mentioned he should go to venice beach to check out muscle beach.

as conversation tend to go by the time it was over he wants to have a muscle beach day at our gym when they get back. kinda of like lots of heavy weights, cut of jeans, work boots and flannel shirts with the sleeves cut off them as well. totaly looking forward to that. :D

last nite modified barbra

20 ring row
30 inclince push up
40 sit up
50 squat
3 minute rest
5 rounds

38:06

followed by an intense game of frisbee golf.

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7/13 WOD

Hang Squat Snatch
2-2-2-2-2
65-75-85-95-85
Actually did a lot more than 2 reps at each weight. 95 was not moving efficiently, and I had to go back to 65 to get one I was proud of. Not sure I'll ever be able to generate enough explosiveness to move any kind of serious weight in a proper squat snatch. :(

3 Rounds For Reps:
1 Min Toes-to-Bar = 17, 17, 14
1 Min Sumo Deadlift High Pull (95#/65#) = 10, 11, 11
1 Min Wall balls = 15, 17, 17
1 Min rest

Total = 129.
Not much to say about this. I have not been eating well recently and it shows here. Absolutely out of gas from start to finish. Ugh. Can't wait for next Paleo Challenge to start!

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7564419340/[/url]

Claw

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Cliff - it was a blast!! I REALLY enjoy doing the Functional WODs they've been programming!! Nice Barbara! That's a tough WOD any way you scale it!!

That Muscle Beach stuff sounds like fun! My 24 year old wants to do that in our back yard!!

Claw - Hang anything is tough!! Nice Job! Feel your pain on being out of gas!!

[B]WU:[/B]
400 m row
2 rounds
15m squat walks
2 wall walks
10 KBS 1.5 Pood

[B]WOD:[/B]
"Nick"
12RFT:
10 Dumbbell Hang Squat Cleans (45# [I](Scaled to 30#)[/I])
6 Dumbbell HSPUs [I](Scaled to kneeing off the 24" box holding on to the Dumbbells!)[/I]

24:35

[I]WHAT A SHOULDER KILLER!! Just happy I got through it in under 25 min!![/I]

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30 power snatch (floor to overhead) 75# 2:23 then right into run: ran new bike trail by my house, crossed and came back on the other side.

17:08 total

Now I am watching the 60+ lady masters kicking butt. I am so inspired! WTF is this age thing, I'll mist up over ladies doing pull-ups?!!! :yikes:

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7/14 Workout @ Bacara
AMREP 10
55# one-armed dumbbell snatches

100
Did sets of 5 alternating left arm, right arm. This was a pretty tough metcon WOD. Quickly devolved to needing to rest 5-10 breaths between each set of 5, with each set plus rest taking about 30 seconds. 20 sets of 5 = 100.

(P.S. I have been a member at Bacara for a week now, so it's time to start filling the suggestion box. There are tons of treadmills and elliptical machines in the cardio room; I asked for a Concept 2 rower. Assuming that comes in, a squat cage and Oly bar are next!)

7/16 WOD
"Lynne"
5 Rounds for reps:
Max Bodyweight Bench Press (Women = 60% of bodyweight)
Max Pullups
3 Min rest

Used 155#, an optimistic assessment of my bodyweight. Last time I did this I started at 155 but dropped to 145. This time I wanted to go heavier, even though it cost reps. Much improvement on my pull up numbers this time; pleased that they increased on rounds 3 to 5.

5 bench press, 23 pull ups
6 bench press, 18 pull ups
4 bench press, 13 pull ups
3 bench press, 16 pull ups
3 bench press, 17 pull ups

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7583790740/[/url]

Claw

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7/16
WU: Row 900m; upper body mobility; deadlifts 95, 120X5, 145X3
Lift: Deadlifts 170, 195X3, 220X8
Assist: 55# good mornings X5X10; T2B X4X10
WOD: 35# KB swings X100 4:42

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Elizabeth

21-15-9

135 clean
ring dips

10:17

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Great work Pat
William I have slowed down some on the Burpees at 5865 for the year gonna pick it up before the end of the month! Thanks

1 rep push press 195
3 rep pin press 205
4x6 tri extensions @ 25 DB

WOD 15:00 EMOM
5 DL @ 185
1 Burpee MU

m/57/180

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7-16-12

For time:

25 DL @ 225#
Run 1/2 mile, do 25 air squats, run 1/2 mile back.

15:10

96 degrees and humid for this one.

Congrats to Annie and Rich, $500,000 in two years, not to shabby. I wonder if Annie will pay as much (or more) than Rich in taxes?

The Tax System in Iceland: [url]http://www.go-to-iceland.com/tax-system.html[/url] (WFS)

Income tax rate
There is a 35.72% tax on wages and salaries

Dividends and interests
There is a 10% tax on dividends and interests.