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Cliff, great workout and reward.

Last Saturday, I coached a small group of women newcomers when 40+ people showed up with only one trainer. Later the morning did the WOD.
AMRAP 8 minutes: 8 thrusters w. 95 and 8 KB w. 70 .

Today: WOD: 21-18-15-12-9-6-3
Pull ups and push ups. 12:34. My elbow is sore as all get out from the pull ups.

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7/14 Sunday WOD
A. Max Plank Hold (adding 5# per minute)
Front on elbows, 3+ minutes
Left on hand, 1+ minute
Right on hand, 1+ minute

B. EMOM 20 for max double unders
Odd minutes = max double unders,
Even minutes = 10 wall balls.
559 double unders.
Basically 30 seconds rest every two minutes after the wall balls were done.

Claw

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Great WODs guys! (And Helen!! :D) Gonna have to try that Ice Cream WOD!!

[B]WU:[/B]
400m run
3 rounds of Cindy

[B]WOD:[/B]
500m Row

then
"Elizabeth"
21-15-9 reps
95# power cleans
Ring Dips

then
500m Row

13:05

[I]"Elizabeth" always scares me, then to add a 500m row each end!!:yikes: I tried being consistent; ~2 min/500m & did the Power cleans and ring rows in subsets of 3. Had a little bit of a log jam in the 15 rep ring dips. Scaling to 95# helped,also I was surprised that I was able to keep the pace of the last row close to the first. The last time I attempted "Elisabeth", I did it in about 12:30, so taking off the rows, I did "Elisabeth" around 9 min! Guess this CrossFit stuff works!! :D[/I]

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Hey Jim....your a double under monster!!!!

TUESDAY– JULY 16, 2013

WOD

5 RFT: 6:04

Deads x 2 @ 365

Dubs x 20

Rest 2 Minutes

WOD

10-9-8-7-6-5-4-3-2-1

Box Jumps @ 30

One Arm KB Swings @ 70

Post WOD 50 roman sit ups @25 lbs

I bought it real bad on the second set of box jumps!!! Left foot made it, right foot just missed and I fell sideways and jammed my knee and made a really big thud as I hit the ground!! Got right back up and finished strong but my knee is sore as heck.... Icing right now.... Hope it's ok :ranting2:

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7/16 WOD
Four rounds for reps:
In 3:00 complete:
60 sec row (cal)
AMRAP Turkish Getups
Rest 2:00
Note: Score equals calories rowed plus TGU. Athlete chooses weight and must alternate L/R

19/6, 19/5, 17/5, 17/4 @ 1.5 pood kettlebell on TGU's.
Had two fail reps on the last set of TGU's, and the dismounts in general were pretty ugly. Interesting in that the left-armed TGU's went up easier than the right-armed ones. Worked out at 11:30 a.m. because I slept through Endurance Class at 6 a.m. (Apparently it is possible to drain an iPhone battery overnight. Good lesson. Just wish I had missed something less important than Crossfit; say, a court appearance or something.)

Claw

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Michael - :yikes: Had my share of Box Jump injuries! I usually catch a toe & end up clipping my chins! Always try to get "right back in the saddle"!

Claw- Nice AMRAP! TGU's are harder than they have a right to be!!

[B]WU:[/B]
500m row
100 SUs
DU practice
10 Push Ups
10 Air Squats

[B]WOD:[/B]
5K run

35:48

[I]Clipped 1:12 off my attempt on [URL="http://www.mapmyfitness.com/routes/view/228691905"]17 June[/URL]. (Ran the route backwards, which seemed easier!) The weather was hot and Humid. At least I was able to keep running! Wasn't able to do the Back Squat SWOD due to time.:( I wasn't thrilled about this one, but I try to never cherry pick the WODs.[/I]

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yesterday......spoke to my Dr. about the foot pain. after a review of the current xrays and last winters mri and bone scans with another couple dr's in his office they now do not believe that there are any stress fractures but rather advanced arthritis in the foot and ankle. this office is full of active dr's and staff so i have total confidence in what ever direction we choose i will be in good hands.

so we will see where we go from here but he did say no more running:D which while i know it is good for me i will not miss it in the winter rains.

today

6 x 40 yoke carry 225 lbs

100 red band seated leg curls

4 x 20 red band sit ups

4 x 20 20 lb reverse hyper

more yard work.....will be glad when this 3 day (ya right) is over

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THURSDAY– JULY 18, 2013

Strength

12 Minutes to Work to a 2 Rep Max Full Snatch... I quit at 135, knee still a bit sore from box jump mishap... Getting better

WOD

For Time: 12:34

Muscle Ups x 5

100 Meter Sprint

Thrusters x 20 @ 135/95

100 Meter Sprint

Pull Ups x 30

100 Meter Sprint

KB Swings x 40 @ 70/50

100 Meter Sprint

Muscle Ups x 5


All I can say is " 20 thrusters @ 135 are killer!!!! ". Got 10/7/3. My heart was a pumpin....

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7/18 WOD (Endurance)
Heartbreak Hill (WFS): [url]http://www.mappedometer.com/?maproute=200235[/url]
35 minute AMRAP
Warm up and cool down involved jogging from State Street.

8 rounds (I think).
Tried to keep with the front group, which was much easier since Cody took the morning off. Made up lots of time jogging all the way downhill instead of walking part of it. Felt pretty good although my right knee and hip started hurting a little with all the downhill running. Didn't bring water bottle with me which was just fine. One less thing to carry.

Claw

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Cliff - Glad it wasn't a fracture, but sorry it's arthritis!! (Though no running isn't necessarily bad! :D) Nice WOD!!!

Michael - 20 Thrusters @ 135!! D@MN STRAIGHT!! What a firebreather!

Claw - Nice Job on the Endurance AMRAP!

[B]17 July:
WU: (@ base Globo)[/B]
.55555556 Mi run
100 SUs
DU practice
10 Push Ups
10 Squats
10 2 Pood KBS

[B]WOD:[/B]
6x6 High Bar Back Squats @ 70% 1RM
210 (2) 185 (4)

[I]My knee was sore from the 5K and I could feel it during the warm up! 210 was hard on my knees, 185 was easier. Still a tough WOD. It was supposed to be before the 5K. I'm glad I didn't do it before the run!![/I]

[B]18 July:
WU: (@ Box Gym:)[/B]
400m run

3 rounds of Cindy

[B]WOD:[/B]
12 min AMRAP
6 Front Squat
6 HSPU
200m Run
(135/95)

Rx, 4 rounds + 6 Front Squats

[I]The first FSs were tough. I could feel my knee. But they got easier. The HSPUs went easier, but I could feel my shoulder. The runs were slow, though the first went fast. Got 4 rounds done with 20 seconds & I was able to crank out the FSs. What an AMRAP!![/I]

[B]Round Two
@ Base Globo
WU:[/B]
.3333333mi run
100 SUs
2 Min on Jacobs Ladder
DU practice
10 Push Ups
10 Air Squats
10 45# Presses

[B]WOD:[/B]
5×1 3-position clean (Hi-Hang, Hang, Floor) + 1 Jerk @ 95#
Rest 1 min b/w sets