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Tim, Larry welcome aboard.

William, thanks for the feedback.

Warm up of 10 min. treadmill, frankenstein walk, torso rolls, pass thru's.

Wednesday 100915

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Jogged the perimeter of two basketball courts in my gym (same as last time). Scaled step ups for jump ups. Used hard rubber 20# ball. Finished in 28:01. This is one minute per round faster than the last time I did this (100203).:kicking0::kicking0::kicking0:

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[B]09.15.2010-Wednesday
[/B]AM: 30 Burpees w/Vest

PM: Warmup - Row 500 (1:54), step & stretch etc....

[B]WOD:[/B]
5 rounds for time of:
7 squat cleans - 135# (85#)
35 double unders
((sub 120 singles for double unders))
[B]12:36 rx.[/B] Another WOD FAIL!! got thru round 1 under 2 min (32 unbroken DU, easy peasy) got back on the bar & realized I had to go to the bathroom. This slowed me down considerably, want that one back....my full squat cleans were nice and deep, getting much better at them!!:)

Stretch
Prax full squat cleans
Bent lateral raises
Rows
few pullups
run 400 & stretch

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Deb: that WOD looks good. It will fit into my program I am working on I think.. I will probably steal it soon!!


Today was Oly lifts..

Clean(full squat) and Jerk-Work up to Heavy Single (NOT 1 Rep Max, take 10-12 singles before going to heavy single)
Did warm ups: 53#(5),65(5),75x3x1, 85 x 3x 1, 90 x 3 x1

Snatch-Same deal as C&J...
My snatch is bad!! Started with bar only for 3 x 5, then did all other sets with 55#. Many of which were really focusing on that second pull, and most were power snatch into OHS. I really need help here!

Front Squat: 5x1 @ 80% : Bar only for 10, then warm up with 75x5x1, working set was 95x5x1.

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[quote=Jim Cordes;843030]... As to gloves, I'll try them when I find some that match my purse! :rofl:[/quote]

Funny man!!!

[quote=Jim Cordes;843030]Yes, I improved 30#, but it took over a year!

The Claw[/quote]

Improvemnt is improvement in my book!

[I][B]NO Instructor! We had to improvise![/B][/I] :yikes:

[B]WU:

[/B]400m run with dynamic stretching in it, Lunges, reverse lunges, leg openers, leg closers, inch worms, high knees, butt kickers.

[B]WOD:[/B]

3 RFT:

30 20# 1.5 Wallball shots
30 45# Overhead squats

18:24

[I]30 of anything is a lot! Deb, don't know how you do all those Burpees!! (Yay! Burpees!!)[/I]

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9/10
WU
1:00 jumprope
run
row 500m 1:55
10 lunge
10 push up
10 squat
squat stretch
30 GHD back extension
2x20 GHD situp
WOD 4 rounds
15 DL @ 185#
15 V up situps
90 jumprope
8:52
9/12 sprint training
9/13
WU
400m run
10 burpee
400m run
10 pushup
10 air squat
20 jumping jack
2X20 backextension
2x15 GHD situps
Back squat 6x2 @ 225#
power clean
5@135
5@135
5@160
3@170
WOD 3 rounds 95# snatch push press
8 ring dip
6 chin up
rest 3:00 repeate @
8
6
4
12:28
wheels fell off snatch push press after one round, I did pushpress the rest of the way

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9/15
WU
10 passover
10 passover left
10 passover right side
3 squat stretch
4 rounds
5 pullup
10 air squat
15 GHD situps

back Squat 6 sets of 3
3x3@225#
3x3@235
run 1 mile

WOD 3 rounds
30 racked lunges @ 65#
15 24" box jump
12 pullup
11:33
stretch

left my journal at the box, so hope you don't mind the long post, it's not worth the reading

m/55/180 CrossFitChesterton

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PR deadlift tonight 440

Thanks everyone who commented on my previous post.

9 a.m. tomorrow I am going to drop weights from overhead on a rubber mat to see if it disturbs the neighbors. If not, we may have found a loction to move from my garage.

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Lousy night sleep! finally got a couple of hours and darned if the alarm didn't go off and yell (go to the gym you wus)!!--how did it know?:ranting2:

Completed five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups

Legs felt like 500lbs after the first set, Lats were burning!
Did first two sets of RPU's unbroken and the rest in sets of 5

Tomorrow we will work out with "KELLY"--:run::pepper:

Chaplain-Tim

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[QUOTE=Bill Houghton;843660]PR deadlift tonight 440

Thanks everyone who commented on my previous post.

9 a.m. tomorrow I am going to drop weights from overhead on a rubber mat to see if it disturbs the neighbors. If not, we may have found a loction to move from my garage.[/QUOTE]

Big Bill, That's a helluva DL!

09.15.10:

Low-level cardio
2.75 mile walk/run in VFFs with 30 lb. weight vest
(included some stairs)

Re: Over 50 Crossfitters Sign In
 

[QUOTE=John Jaeckel;843786]Big Bill, That's a helluva DL!

09.15.10:

Low-level cardio
2.75 mile walk/run in VFFs with 30 lb. weight vest
(included some stairs)[/QUOTE]


Thanks John, that's a helluva bench press in your sig line! :notworth: