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last nite

2-2-2-2-2 back squat

260-290-310-320-325

then 5x5 each side bulgarian split squat w/8 kg kb in each hand

my butt was feeling the last of the bulgarians by the end

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great squats Cliff

3/27
wu shuttle runs, weighted lunges
WOD
run 400m w/ 20lb ball
25 burpees YAY
run 400m w/ ball
25 pullup with 10#
run w/ ball
25 C2B pullup
25 Burpees YAY
26:29

m/57/180

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3/27-
WU- DU practice, PVC Disconnects, Butt Kickers, 20 PU,
WOD
30 KBS 35# on the minute 5rnds 1min rest
1000m row penalty if missing time limit
(DID WORKOUT WITH NO PENALTY-52-53 sec per rnd)
Cool down stretches/band mobility for hips/ shouldrs
Spent time with coaches going over my "written" goals for the coming year!;)

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Good morning, everyone.

3/28 Rest Day

Shoulder and t-spine mobility; working on trigger points. Pesky things won't go away in my left shoulder.

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3/28 WOD

Skill – Handstand Practice
Actually went OK. Still think I am only up due to momentum, but hopefully a breakthrough is close. Feels like it.

Workout:
100 Kettlebell Swings for Time (1.5/1pd)
Every minute on the minute, enjoy 5 burpees.

5:55.
Sets of 30, 15, 15, 15, 13, 12. All kettlebell swings unbroken. Burpees took 15 to 20 seconds. Loved this one!

Claw

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Claw, sounds like handstands are in your future - REAL SOON!! WTG on those KBS & Burpees!! (YAY! BURPEES!!)

(Tim, You too on the KBS!!)

Alden- Enjoy the Rest day! (Just remember, there's NO Rest day for Mobility WOD!! :D)

JB - Looks like you're not letting up after the Open!! Are you still doing 10,000 burpees? (Yay!! Burpees!!)

Cliff - Nice job on the back squats!!

[B]WU:[/B]

50 DUs [I](Actually ~100 SUs with ~50 DU interspersed among them! Felt like where you were with the handstands, Claw!)[/I]
3 rounds:
10 Push Ups
15 Air Squats
20 Sit Ups

~50 Ft of
high knees
butt kickers
Frankenstein Walks
Front-Back-front walks
spiderman walks
4 x 50ft ever faster runs (Last one was a sprint.)

[B]WOD:[/B]
“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

18:36

[I]Last one finished. Timed runs aren't my thing and the first 100m of 2nd 800m we AWFUL!! Quads and Hammies felt shot, but I remembered that Hero WODs SUCK and you honor the Hero by pushing on through (no matter how bad it feels!)!! Besides Griff was stationed @ WPAFB before he was deployed, our own hero.

Réquiem ætérnam dona ei Dómine; et lux perpétua lúceat ei. Requiéscat in pace. Amen.[/I]

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Bill--Thanks (my Hip flexers are yelling to me ("I need to do more KBS and Wall-balls"):yikes:

Solid advice to everyone of us!--Alden- Enjoy the Rest day![QUOTE] (Just remember, there's NO Rest day for Mobility WOD!! )[/QUOTE]
"
Awesome WU and way to press on with the Hero Workout ("Griff" is one of my best remembered CF Hero Workouts ever!!)--I can I can invision USAF SSgt Travis L. Griffin, doing CF in Heaven where there is sure to be one amazing box and has all the angels around him giving him encouragement!
The least we can do is our VERY BEST IN HIS HONOR!:thanx:

REST DAY (for real for me today) Tomorrow I take off on a road trip to celebrate my Mother in Law's 80th BD (packed a 24kg KB-jump rope and running kit) will keep my pledge (to myself to not miss a day of scheduled CF) no matter what till the 2013 OPEN!

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Strength day today:
Press 2-2-2
Push-Press 2-2-2
Push-Jerk 2-2-2

Started the press at 95 and worked my way up with each rep. Finished with 155. Could have gone a little higher. Push-Jerk a bit new to me but was impressed with the increased power I had over the push-press.

Finished with a hollow-rock tabita.

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last nite
filthy fifty modified but still was not a whole lot of fun

24" box jump
jumping pullup
sit up
30 lb dbell bench press
45 lb good mornings
walking lunge
16 kg kb swing
burpies
double unders

26:08

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Roger all on the MobilityWoD and no days off. The progress is agonizingly slow because of all those years of not paying attention to mobility. I remind myself it took 40-50 years to get here so it is going to take a while to change.

Bill - You've inspired me to try Griff again. That backwards running is another goat for me.

3/29/12 Squats, Single Unders and Lunges

Warmup: High knees/butt kicks X 20; trigger point therapy; KStarr hip mobility; Abmat sit-ups/ back extensions X10X3; t-spine foam rolling with 45# KB

Workout: AMRAP in 12 minutes
Air squats X20
Single unders X50
Walking lunges X 25yards
5 rounds + 20 squats + 29 SU

Cash out: KStarr hip and ankle mobility