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wow! impressive performances everyone.

This weeks WODs
MON:Erin. Not rxd
3 rnd
15 DB split clean 10kg
7 pullups
7push up
7 squat
19m23s
TUE:
Shoulder press 3-3-3, max pushup between stes
27.5kg (3) 11pu, 27.5 (2) 10pu, 27.5 (3) 8 pu

WED rest day
THUR:
3 rds
10 Thrusters ( 40kg women)
50 DUs
cut at 2 rnds
Thrusters at 25kg, 30DU 20 attempts per rnd. Just cannot get DUs

FRI:
150 kb swing 16kg
5 burpee buy in, 5 burpees on the minute every minute
20 min 55s
scaled the burpees to burpee kick backs
it was horrid but i finished.

Good luck all with 12.4
I hope to complete the 150 wall balls under 12 min. which will be a personal best.

Go hard have fun

H

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Bill- +1 on the good job on the sprints. Last time I did them I managed to injure myself. That wasn't as bad as the grief I got from SWMBO for "sprinting at my age." Lol My view on most activities is that any physical activity that doesn't result in injury is a good day.

Cliff - I still can't get pistols so am working on my ankle ROM and hip mobility in hopes of seeing some improvement.

Tim - Nice to see you setting the example for those young guys (and kicking some of their buttts). In their line of work, they need to be in shape!

Helen - Keep up the good work. I love the quote in your signature. Never thought of it that way.

3/15/2012 "Jerry"

Warmup: shoulder mob; hip mob; pull-up shrugs/ ring rows/ Abmat sit-ups/ back extensions X10X3; deadlifts 135, 205, 255, 285 (PR) X5

Workout:
For time:
Run 1 mile
Row 2K
Run 1 mile
23:37

Cashout: Row 500m

Total run time was 14:21/ rowing time was 8:30/ transition time was 0:46. Pleased with the improvements I'm seeing in my run times, especially after deadlifts. :-)

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i am sure most if not all of our wives could have a great crossfit conversation. i know that mine just gets that glazed over look on her face whenever i start rambling about crossfit.

that being said may 1st she is actually moving in with me (i know it sounds strange that we have been maried for 3 years and have never lived together yet) and i have already signed her up for foundations at our box. if for no other reason than to be able to understand what i am talking about;)

last nite

20 minutes mobility work then

tabata style box squats starting at 225 with saftey squat bar and going up in 10 incriments

ended up at 355

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Tom - It's been a while!! Yay! Burpees! Great Job with "Gert"! Sounds like a killer!

Helen - Talk about impressive! Way to go! Don't worry about the DUs. They will come! If you do a search for the Univerity of Wyoming, they have a jump rope program that I found helpful. Heck, 2 years ago I could barely do a single under! Not at DUs consecutively yet, but I've done 150 & 120 without a miss during an Annie WOD. Keeping at them will make them happen!

Alden - I've torn my hamstrings and have pulled them during sprint WODs. So keeping them injury free is a priority! Nice job on "Jerry"!

Cliff - I'd love to get my wife to one of our onramp classes. She likes to work out, but CrossFit is insane "Superman" workouts to her. Nice work on that Tabata box squat workouts!

[B]WU:[/B]
200m run 50 was a hip opening walk
PVC shoulder work
3 rounds of "Cindy" (only 2 rounds Air Squats)

[B]WOD:[/B]
Open WOD 12.4:

12 Min AMRAP:
150 20# Wall Ball Shots, 9 foot target
90 DUs
30 Muscle Ups

152

[I]My hammies were still sore from the last few days. Started trying to do the WBs in sets of ten, but ended going to 5 and less. Got all the Wall Balls, but I was too smoked to do justice to the DUs. Surprised I got 2 in.

Well the bar is set for the rest of you guys! Good Luck (AND KICK SOME @$$!) :D[/I]

Cash out:
800m run [I]And it was SLOW!! [/I]

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William :thanks for the DU link.. will checkout over the weekend. i need not have worried as i managed a dismal 121 wb in 12.4. very disapointed with myself. i think i wimped out a bit due to the stifling heat.. but really that is only a poor excuse should have been more committed to the reps.... another lesson i guess

h

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Bill,

How much time was left when you finished Wall Balls?

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William,

Nice work on 12.4 we are back to exactly even on 3 of 4 (fun stuff)

I just knew that they would through those MU's in and they were no problem for me at all! (I was only 98 reps short of knocking them out):D I can relate to how the Wall Balls stacked up on ya---been a long time since I had done anywhere near that many! (I had been using a 14# ball all winter protecting both my wrist and shoulder. I was relieved to see the target dropped to 9ft! Started off doing the first 30 (Probably a mistake). then 20-10's and then by the end 2 at a time!-(I only had time at the end to pick up the rope and lasso my feet :ranting2: Du's still allude me after all this time!
[B]12.4=151[/B]

THANKS FOR SHARING the link on DU practice!:thanx:
Best of success to everyone on this, yet another great measuring stick of our improvements and highlight of our weak areas!

Did I mention my Quads are a little sore today??:yikes:
HAVE A GREAT WEEKEND EVERYONE!

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Darn, Must be still delirious after re-reading my last post! Sorry for the numerous spelling errors and mumble jumbo! In any regard, 12.4 once again represents why CF works for all those that WORK it!--

Alden, Nice job on those runs after the lifting! (I been trying to run Intervals) lately: CF-M/T-Run/Bike/Spin on Wed, CF Th/Fr-Sat active rest and Sunday afternoon 2-5 mile run--
I have noticed that my runs get pretty labored on the day's after heavy lifting so I have tried to do (longer rests between intervals)?? I am looking forward to doing a few 10k/1/2 marathons this summer along with my scheduled participation in a 200mile Relay race at summer end?--

(Note) it is fun to be in the top 20 [B][U]for a minute or two [/U][/B]by being one of the first to post a validated score:pepper::pepper: then turn your head as we slide down to the next page (ha, ha)

Chaplain-Tim

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Dead lift day for new strength cycle.
5X 325,385, 425.

5X10 X 225.
3x5 X 225 w. Short black bands.

WOD
4X 800 m run 3 min. Rest in between.

Walk instead of run
7:45,8,8 8.

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3/16 WOD

CrossFit Games Open WOD 12.4
AMRAP 12 Minutes
150 Wall Balls (20# to 10'/14# to 9 ')
90 Double Unders
30 Muscle Ups

178. Kinda disappointed. Raced through first 30 wall balls straight and thought I'd have tons of time for double unders. Wall balls really slowed down after that, and I did at least the last 80 or 90 in sets of five. Doing 150 of anything is demoralizing, it seems like I'll never finish. In warm up I had my double unders really dialed in. (Key for me = jump a little higher than I would normally do.) I had a little over 60 seconds for my double unders, but they just weren't happening because I was so gassed. Also videoed myself and realize my ROM on wall balls is not what it should have been, primarily in squatting deep enough when I get tired.

Claw