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JT -[QUOTE]... I realized that being the least fit and worst CrossFitter on the planet would be a good thing, because I’d still be ahead of about 6,000,000,000 (Billion) people who couldn’t do Helen if they’re lives depended on it. Today I did Helen in 12;38 and I’m damn proud of it...[/QUOTE] Awesome!! That's what I tell myself when I'm struggling to finish a difficult WOD!! (BTW, you smoked my Helen time!! :D)

[B]WU:[/B]
800m run [I](In 30+F Weather! :yikes:)[/I]
3 rounds:
5 STRICT Pull - Ups
3 Wall Walks
5 KTE

Shoulder Mobility

[B]WOD:[/B]
Nate
20 min AMRAP:
2 Muscle Ups [I](Scaled to Jumping, rings @ forehead level.)[/I]
4 HSPU
8 2 Pood KBS

13 rounds

[I]Last time I did this was 20 Nov 11. I did 10 rounds!!

During round 5, I glanced at the timer & saw it was 12 something, then I realized it was counting down!! Got 10 rounds done with 4.5 min to go & then cranked out 3 more rounds. Tried to get at least one more MU when time ran out! 13 rounds was one of the top scores on the board today!! Could FEEL my shoulders, not bad for an old guy!!:D[/I]

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great work guys

frantic last couple of days....work...old skeletons that should have stayed in the closet...life in general

tonite

1 RM wide grip football bar bell 210 lbs beat my coach by almost 40 lbs...kinda strange

then 5 x 8

50 lb dbell row

saw the surgeon today...will be having surgery in early febuary to repair rotator cuff tear and tendon damage in my shoulder.

got the call as well for next thursday for a sports foot doctor for my foot.

can hardly wait for that appointment cause the air cast is becomming a pain.

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this morning bright eyed and bushy tailed in the fresh snow

4 x 15 dbell bench press 35 lb

200 tri extension red band low bar

5 x 10 ring row

5 x 12 hammer curls
25-30-35-35-35

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Saturday December 15, 2012

Introduction To Gymnastics
This was way too much fun...

[url]http://jtkalnaynovels.wordpress.com/...wn-with-karen/[/url]

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William I hit the 10,000 Burpee mark on 11/27

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10,000 burpees? OMG!

Sunday December 16, 2012

Ouch...
[url]http://www.mapmyride.com/routes/view/160103900[/url]

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John B......that is just some great data gathering. I seem to have misplaced my written logs for the first three years. Maybe I should start using Beyond the Whiteboard and I can sort the WOD's better. The new version looks good. I only used the old version a few times.

Today at Tribal.

Fight gone bad. 250.

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12/15 WOD (Saturday)

Teams of 4, AMRAP 20 (two people work at a time in 2-minute intervals)
Accumulate as many points as possible with the following:
Squat = 1
Push Up = 2
Burpee = 3
2291.

Team “One Snatch and Three Jerks,” consisting of Zach, Jody, Daniel, and me, ended up with the best score of the day to go along with the best team name ever. Lots of push ups! My two minute intervals ranged from 176 to 112 with the final one about 122.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8280941973/[/url]

12/16 Workout @ Bacara

Front squats in Smith machine
5-3-3-2-2-1-1
105-155?-??-??-185-195-200
Didn’t plan on doing the second set of 1 but when I ended at 195 I wanted to break 200. Still not happy that I have to use a Smith machine, but I continue to think it is better than nothing.

Tabata Hollow Holds.
WTF was I thinking? Just brutal.

12/17 WOD

A) EMOTM for 10min
Hang Power Snatch, 3 reps
85#
Once again, I really like this rep scheme. Concentrated on trying to throw the bar up and behind, which cue seemed to work.

B1) Snatch Grip Deadlift, 1213*, 3-5 reps, 4 sets, 1:00 rest
B2) Snatch Grip Push Press, 3-5 reps, 4 sets, 1:00 rest
Coach’s Note: The Snatch Grip DL is completed above the knee at the power position. The athlete does NOT need to stand to completion. There is a THREE SECOND HOLD in the power position before moving on to the eccentric component of the movement.

185 deadlift/75 push press

Tried 225# deadlift but could not hold bar in my hands without switch grip which was not allowed. Tried 95# push press but it went up hard and came down worse; I was worried about causing shoulder damage.

Worked with Mike Mac and we came up with a pretty efficient system of changing weights on our bars; basically, put Mike’s extra plates on after my weight was set and just popped them off and on.

Women outnumbered men today, so it was the perfect time to tell my most tasteless and sexist joke!

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8280960545/[/url]

Claw

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Monday December 17, 2012

Sneaking a Peak at the Red Line...

[url]http://jtkalnaynovels.wordpress.com/2012/12/17/dear-crossfit-i-peaked-at-the-red-line/[/url]

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[QUOTE=JT Kalnay;1117429]Monday December 17, 2012

Sneaking a Peak at the Red Line...

[/QUOTE]

JT - Nice article. Applies to a lot more than CrossFit. :)

12/15 Overhead Press
Warmup: Dog walk 1 mi; Row 800m; Abmat sit-ups X2X20; Press 45, 60, 70, 85 X5
Lift: 105 X5/ 120 X3/ 135 X4
Assist: Pull-ups 9, 10, 6, 6; Press 70 X2X10/ 70X1X15

12/ 17 Bench Press
Warmup: Dog walk 1 mi; Row 800m; husky tug of war; Abmat sit-ups X2X20; bench press 45, 85, 105 X5/ 130 X3
Lift: Bench press 160 X5/ 180 X3/ 200X2
Assist: Pushups X3X10; supine rows X3X10; pull-ups 6, 5

We got a new dog last Monday so my workout schedule has been affected. Tito is a large one-year-old Siberian and he pulled like a freight train. Our morning walks have been spent with training him not to pull and they have taken a lot longer than our normal dog walks. Also, any exercise on the gym floor looks like a new game to him. I spend some time protecting my ears and hands from his playful nips. His "brother," our five-year-old Siberian is not sure he's happy to have the new guy around. With a 10-15 pound weight disadvantage, Noah is getting pushed pretty hard when they play.