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Great work Deb hitting it hard these days!

WOD
50 65# thrusters
200 m 45# run
50 Burpee
10:42

Post WOD
1/2 mile run
300m row
several 1:00 Plank hold followed by :30 ring holds
windshield wipers
20 pullup
20x2 GHD back extensions

m/55/176 CrossFitChesterton

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[B]Terry,

[/B]Gotta agree with Deb - -that WOD must have been nasty!

[B]Deb,

[/B]Great work and it looks like a great WOD for me to try someday soon as my two worst lifts are the snatch and OHS........Need all the practice I can get.

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[I][B]100616 WEDNESDAY

CF Sonora Warm-up:
[/B][/I]
[B][I]Burpee Challenge Day 16 [/I][/B](16 Burpees).

[I][B]WOD: [/B][/I][B]"Gymnastics (sorta) CFT..."
Hand Stand Hold for Max Time -or- Max Distance Walking on Hands
Max Height Box Jumps
Max Time L-Sit
[/B][I]Three attempts at Each.
[/I]Hand Stand - 2 Sec. Hold (away from support)
Box Jump = 31.5"
L-Sit = 15 Seconds
[B]SCORE = 48.5

[I]Strength Work: [/I]Shoulder Press 5, 5, 3, 3, 1, 1.
[/B]75# X 5
95# X 5
105# X 3
115# X 3
125# X 1 [I](Tied my post reset PR - - really wanted higher today......:( )[/I]
130# X Fail

[I][B]Post WOD:
[/B][/I]Double Under practice - about 5:00 minutes......sucked on DUs today - best was 3!
Supine Ring Rows 10 X 1

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Wednesday,

Press

Warm up, 5x3; 65, 75, 85
Workout, 5-3-1; 95, 115, 125

WOD, JT

21-15-9

HSPU
Ring Dip
Pushup

12:24

Was totally cooked on the ring dips had to hop up middle of the second set.

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6/17 WOD

”The Bear” (95#/65#)
5 Rounds for Time (Unbroken) of 7 Reps of the following:
Power Clean to
Front Squat to
Push Press to
Back Squat to
Push Press

15:01 @ 75#. This was about 40 seconds slower than my last time in October. However, that time I had to put the bar on the ground in the middle of the rounds, but here I did them unbroken.

The Claw

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[B][SIZE="3"][COLOR="Magenta"][B]WOD:[/B][/COLOR][/SIZE][/B]

[COLOR="DarkOrchid"][B]CFE...[/B][/COLOR]
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

2:06, 2:10, 2:14, 2:16, 2:14, 2:12 (so much for never slowing more than 3")

[COLOR="DarkOrchid"][B]TRX[/B][/COLOR]
• Ab roll outs....15
• Sprinters start....15 each leg
• Single arm back row....15
• T's and Y's....12
• Single leg squat....15 each leg
• Chest press w/ 1 leg suspended out to side....15
• Oblique crunches....15
• Plank...30"
• Hamstring curl-ups....12

For those of you who have a TRX, this workout is part of the new Endurance Workout they've designed. I left out the cardio part of it.

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[I][B]100617 THURSDAY - - REST DAY!

[/B]Contemplated doing a some skill or a bit of strength work. Ended up doing:

[/I][I][B]WOD #1 (CFE): 4 X 400m
Rest 2:00 between runs.
[/B][/I]1. 1:37
2. 1:42
3. 1:44
4. 1:40
---------------------------
[I]First time doing timed 400s since high school......what - - some 40 years ago?

[B]Then.......

CF Sonora WU:
[/B][/I]
[I][B]WOD #2: "Grace" 30 Clean and Jerk for time (135# / 85#) ---> 75#
[/B][/I][B]Time: [/B]3:34[B]
[I]Then: Tabata Squats; Rest in the "down" position.
[/I]Score: 9. [/B][I]PC was FRIED!
--------------------------------------------
Used just 75# for "Grace" to concentrate on form, since this [U][B]WAS[/B][/U] a rest day! These lighter weight substitutions really let me know what I have to work on......
[/I]

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[quote=Jeff Kilinski;798389]Wednesday,

Press

Warm up, 5x3; 65, 75, 85
Workout, 5-3-1; 95, 115, 125

WOD, JT

21-15-9

HSPU
Ring Dip
Pushup

12:24

Was totally cooked on the ring dips had to hop up middle of the second set.[/quote]
[B]Jeff,

[/B]Small wonder you were totally cooked on the rings dips - - that was a TON of "Push" work today!

[quote=Jim Cordes;798490]6/17 WOD

”The Bear” (95#/65#)
5 Rounds for Time (Unbroken) of 7 Reps of the following:
Power Clean to
Front Squat to
Push Press to
Back Squat to
Push Press

15:01 @ 75#. This was about 40 seconds slower than my last time in October. However, that time I had to put the bar on the ground in the middle of the rounds, but here I did them unbroken.

The Claw[/quote]
[B]Jim,
[/B]
Awesome job and time on the "Bear." I have never done this WOD....I no longer have any excuses not to try.....

[quote=Nancy Cohen;798581][B][SIZE=3][COLOR=Magenta][B]WOD:[/B][/COLOR][/SIZE][/B]

[COLOR=DarkOrchid][B]CFE...[/B][/COLOR]
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

2:06, 2:10, 2:14, 2:16, 2:14, 2:12 (so much for never slowing more than 3")

[COLOR=DarkOrchid][B]TRX[/B][/COLOR]
• Ab roll outs....15
• Sprinters start....15 each leg
• Single arm back row....15
• T's and Y's....12
• Single leg squat....15 each leg
• Chest press w/ 1 leg suspended out to side....15
• Oblique crunches....15
• Plank...30"
• Hamstring curl-ups....12

For those of you who have a TRX, this workout is part of the new Endurance Workout they've designed. I left out the cardio part of it.[/quote]
[B]Nancy,

[/B]The 6 X 500m workout is a beast! You still never varied more than 10 seconds - - that is fantastic (and great times to boot also!). :pepper:

TRX workout looks interesting. I have no idea what some of those exercises entails.....:shrug:.

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95 lbs, for time:
35 Power Snatch
800 M run
35 Push press
800 M run
50 sit ups

23 min

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Guys- Awesome stuff!!

I'm back in the saddle after a day or so off.

WU:

2 gym lengths
walking lunges, elbows to knees,
Squat broad jumps

15 pushups in groups of 3 with hands in various positions
10 Scapula pulls
10 hanging by arm swings

WOD:

Three rounds for time of:

10 Kneeling Muscle-ups
10 Forward rolls
20 One legged squats, alternating
1st round 10 attempts to try to get upside down, 2nd round 1:30 holding my self upside down with band assist, 3rd round assisted Handstand walk 20 yards

21:48

Going from the forward rolls to the one legged squats played heck with my balance! Hadn't done forward rolls since the '70's!:yikes: