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yes, congradulations to those who made it this far in the competition.

Bench day.

5X235,3X255,1X275(2R)
3X5 225 bent rows
OHP: 5X145, 3X165, 1X195(f)
3X10 185 w. chains
3X10 dips

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4/4 WOD

Open WOD 13.5
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

55.
If Fran is tough, this WOD is double-plus tough. That extra 5# on the thursters and the chest-to-bar pull ups add a whole new dimension of suck. By the end the thrusters were in sets of 2 or 3 and the C2B's were one-by-one. Maybe have another couple of reps in me but I don't want to put myself through that ringer again. Worked with Emlynn and Ann Marie; pretty clear who the rear dog in that pack is.

Claw

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Awesome Job guys!!

[B]WU:[/B]
.333333mi run
100 SUs
10 DU practice
500m Row
3 rounds:
10 Push Ups
10 Sit Ups
10 Air Squats

[B]WOD:[/B]
For time
20 50# KBS
30 TTB
400m run

5:14

[I]This went very quick! Not a bad WOD before 13.5!![/I]

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Thursday April 4, 2013

13.5, 25 reps, coached by Elisabeth Akinwale...
Hit the bar so hard on the first chest to bar I bruised my chest.
Am THRILLED with my 25 reps!

[url]http://jtkalnaynovels.wordpress.com/2013/04/04/dear-crossfit-the-absolute-best-part-of-crossfit/[/url]

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13.5 51 reps!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
i am stoked.
this Open:
PBd karen
got DU's in a WOD
had a surprisingly fantastic time.. then when i take into account that i have been on very restricted training for 10 months ( no squats or anything that includes squats, no DUs no jumping down from boxes etc) I am thrilled to have posted a score for all 5 and i am still walking and talking ..

now for 2014


cheers to all keep up the 50+ awesomeness

Helen

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congrats to you Helen. Hope to see more of you around these parts.

DL day : 5,3,1
370,420,470 (2R)
3X10 seated Good Mornings w. 2X 35# KB's
5X5 TTB on rings
3X5-10 285 DL w. chains.

Glad this cycle is over. Trying some acetyl l-carnitine for a few days to help with the brain fatigue. Glad to being going into de-load week. Maybe I'll do WOD's w. my group next week. I miss the company. Still make it a point to great the new comers and bang fists w. my buddies, but I have missed working out with everyone.

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4 x 20 20lb reverse hyper hip thrusters

30 hollow rock

4 x 20 each side abductor crunch

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[QUOTE=Helen M Brennan;1155819]
cheers to all keep up the 50+ awesomeness
Helen[/QUOTE]

Helen - You rock and are a major contributor to the awesomeness!

4/4
Incline treadmill 20:00 0.9 miles 637' climb
Heart wasn't in the workout after injuring my arm. Could see all my gains go down the drain like after my shoulder injury. Doctor visit confirmed it as a small muscle tear in left forearm.

4/5
Pity party over. Squats don't hurt the arm so I did squats.
WU:
Dog walk/ run of 1+ mile.
100 single unders
30 straddle hops
Air squats
Back squats 45 X10/ 95, 115 X5/ 140 X3
Lift:
Back squats (12" box) 175 X5/ 200 X3/ 220 X2
Assist:
Back squats 115 X2X10
Cash Out:
Double under practice

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alden....i know what you mean about "heart not being in it after..." but way to go and get back on the squat horse. i am getting tired of pulling the sled the majority of the time at the gym but still keep going back knowing that the day is getting near that i can go back and do all the other fun stuff. keep up working the lower body and then when your arm is healed you will be ready to hit it hard again.

today 1,200 m 90lb sled pull in the wind and rain

at least i got to watch everybody do today's wod which included 5 x 400 m runs......:rofl:

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Alden.. chin up. when i injured myself and had to drastically cut back on heaps that i love doing i got a bit depressed.. then tried to look on the bright side and worked all the things i previously hated. plus finished my first triathlon ( looking for all the world like a bizarre version of the grim reaper in pink tri gear... scary sight and what is worse i really do not recall feeling quite that bad) . I have gotten a lot stronger, my left glute has finally started doing its share of the work .. evidenced by the pain after 108 meters of walking weighted ( 20kg plate) lunges. Have still not managed to grow toenails long enough to get reliable T2B but will be working on them for 2014..

you will also come back stronger..

Helen