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Happy Thanksgiving to you all
11/23
Bench With bands 135/185
heavy 3 decline bench 135/225
Tate press 7x8 with 35# DBs
weighted pullups 3 @55 3@70
WOD 12:00 AMRAP
20 44# Halos
16 45# lunges
4 hand stand pushup
run in parking lot
3 rounds +

WOD 2 8:00 AMRAP
20 44# KB swings American
max pushup 25/10/10/10/10/10

11/24 Team WOD I call this one 4 Hoties bc I was teamed up with 4 pretty young women, thanks Ladies!

2 rounds
150 burpee
125 thrusters @45m 35# W
120 BJ on tractor tire
115 T2B from rings
110 Cal row
100 pushup
90 pullup
85 wall ball 20# m 14# w 20' and 10'
6 sled pulls 95m 54 w
1 rope climb

Barb said it took us 70 min whatever it was fun and a great workout

William you asked me about the DL I dont know what the chains weigh
but I do like the westside program
m/57/180

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Happy Thanksgiving.

Returned to Tribal today.

Pulled a hamstring. My goal was to half of Murph.

Completed: .5mile jog, 3X 10 pull ups, 3X 20 push ups, 2X 30 square, .5 mile walk.

Too many weeks of sitting without doing mobility work!

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11/24 WOD

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

34:ish modified to 225# deads, only 50 wallballs, and worked as team, meaning I rested while partner worked.

Claw

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[B][CENTER]Happy Thanksgiving, Everyone! (including you, Cliff! :D)[/CENTER][/B]

Pat, Glad to see you're getting back!! Half a Murph is a heck of a way to come back! You [B][U]DA MAN!![/U][/B]

John B, "4 Hoties" - I LOVE IT when that happens! :D But JEEEEEZE!!! What a WOD!!

Claw, Nutts is Nuts (even with 225 Deads & 50 WallBalls)!! Great job

Did the traveling WOD thing @ [URL="http://gopractice.biz/"]Practice Crossfit[/URL] in Troy OH.

[B]WU:[/B]
Some Mobilization
Intermittent Push Ups (Start in a plank, lower 2 inches, lower again 2 inches, lower another 2 inches, THEN push up!)
Plank birddogs (start in plank, then pull in right elbow to left knee 10 times & then the other knee/arm!)
4 sets of high knees then drop to a squat FAST!

[B]WOD:[/B]
Team WOD-
150 Burpees (Yay! Burpees!)
THEN 25 min AMRAP:
400m Partner carry
30 Pull Ups
30 Squat Jumps over your partner :yikes:
30 Push Ups

2 rounds
[I]Took us ~6 min to get the Burpees (Yay! Burpees!), didn't realize this was a partner deal, but damn glad it was!!
The partner carry was tough. I felt bad since I out weighed my partner by ~20 lbs. But, I was able to carry him half way around the course & then we split the rest. The 2nd round was easier since I knew the game & we complemented each other well. Though when we finished the 2nd 30 push ups with less than 30 seconds left, neither of us wanted to do another Partner carry!

[CENTER]Mince meat pie is Paleo, right?[/CENTER]:D[/I]

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Just felt like doing my own thing today.

Bench: 3 sets of 8 @ 185; Incline Bench: 3 sets of 8 at 165; Decline Bench: 3 sets of 8 at 175; Dips: 3 sets of 15

Plyometrics: 5 rounds: 2 min. Jump Rope; Box Jumps using 3 boxes low, medium and 24 inch (each round did 5 passes back and forth); skate/lateral jumps: 20 reps, hitting ball on each side.

Core routine and stretch.

HAPPY THANKSGIVING!!

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Trail Run: 6.25 miles. 53 min.

There were so many dogs on the trails today it was an obstacle course. Great day and really enjoyable run.

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thanks william....i was actually born in the states and have enjoyed many great thanksgiving days at relatives. this year i did celebrate it some what. i took a part sick day and watched some of the football games.


yesterday

narrow bench 1-1-1

155-165-185

then

25-20-15-10-5

row for cals.
16 kg kb swing

7:21

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today

front squat 2-2-2

275-285-290

then 21-15-9

back squat with saftey bar backwards
20" box jump

4:08

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Keep pushing Pat your one hella of a man!

11/26
9x3 bench @ 135 wide narrow and normal grip
3x10 ring pushup
4x10 green band pull downs
7x8 35 DB row

WOD Helen
run 400m
21 55# KB swings
12 pullup
10:08

m/57180

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William: That is one he'll of a crazy WOD!

WU: 10 min. Elliptical; dynamic stretches; 100 bicycle crunches; 3 sets planks on 2 plyo balls for 2 min.; 3 sets of 10 snatches with bar; back squats: 10 reps @ 135, 185.

WOD: 4 rounds: Back squat 10 x 205 lbs; 20 pull ups; 30 kettle bell swings with 2 pood.

Best Kipping PUs I've done. First 3 rounds was able to do 20 at a clip. Last set had to do 10 and 10.

Back seems healed but will hold off another week before I resume dead lifts (the culprit every time).