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great work guys.

JT....goes without saying it would be done for a good cause.

william....it might be but it is only 100 k.m. and when i think about it it is like going from vancouver to whistler which really is not all that far. the grand fondo is further and the average person does it on road bikes in about 5 hours.

anyways spoke to jesse tonite and he said that if i get my foot and shoulder issues dealt with to his satisfaction he will back me 110% so if that is not incentive to get healed nothing is.:)

tonite

4 rounds

500 m. row
10 bench press w/football bar 90lbs
10 ring rows

13:32

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12/11 WOD
“Jackie”
1000 M Row
50 Thrusters @ 45#
30 Pull ups

8:28. PR by 42 seconds!
Made up the time on the row, concentrated on long, slow, strong pulls, came in at about 4:00. Tried to pull at least 10 meters per pull. Last time I did this my notes indicated I did not go to full depth on all thrusters so I concentrated on them. First set 20 or 25, then sets of at least 10. Pull ups were in short sets, maybe 6 when first to bar, then 3's, 2's, and finally 1.

Claw

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Cliff - You're right! I'm off by a decimal place (or two)! Still, 100 km...:D Great job on that WOD! Hope your healing goes well!

Claw - Nice job on Jackie! I can do a similar time on the row, then fall apart on the thrusters!!! (Jackie and me have history!! :D) Guess this CrossFit stuff works!!


[B]WU:[/B]
500m row

3 rounds of Cindy

[B]WOD:[/B]
EMOM for 7 Min 2 rep Back Squats @ 225

2 min max Effort DUs
-then (with no breaks)
3RFT:
15 Power Cleans @ 115#
100 SUs

10:50

[I]DUs were awful! Got none! :ranting2: More practice!! Did the cleans in subsets of 3, which went well (I think I could've done 135!) Good WOD![/I]

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last nite

good morning w/saftey squat bar

6x4

90-110-130-140-155-170

one arm bench row

5 x 8

45 lb dbell

double kb swing

12 kg kb

5 x 12

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12/11
Warmup: Row 800m; Abmat sit-ups; back extensions; bench press45, 85, 105, 130 X5
Lift: Bench press 150, 170 X3/ 190 X4
Assist: Supine rows X3X10; pushups X3X10; pull-ups

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12/12/12
WU 5 rounds Cindy
3 rounds 15 GHD :90 rest between sets
3 rounds 15 DB good mornings @ 40

WOD 4 rounds
15 WB
15 Burpees
9:21
short rest
4 rounds
10 KBs @ 24kg
10 pullups
3:56

m/58/180

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Thursday
7X3 Power Snatch
—–
10 min AMRAP:
25 Snatch 75/45
25 Snatch 115/70
25 Snatch 155/95
25 Snatch 195/110
(power or squat)
—–
9 Forward Roll
or
9 Handstand to Forward Roll

Now doing snatches one handed w. dumbbells. This allows me to get the weight back once it is snatched. Weights varied from 35 to 80 lbs.


WOD scaled to DL's

155 to 235 for the AMRAP.

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12/13 WOD

A. 20 Turkish Get up’s for quality and load – 20 minute time cap
1.5 pood kettlebell.
Took nearly the whole 20 minutes and got pretty shaky by the end.

B. Partner WOD:
10 Rounds For Time:
1 Rope Ascent
10 Push press (95#/65#)
10 Burpees
(Coach’s Notes: Partner WOD is done with one person working for an entire round and then sitting one round out while their partner works (aka each athlete does 5 rounds))

16:29.
Worked with Christina Dotson, who did her first 5 rope climbs this morning! Timed my 4th round, it took about 1:05. Flew up the rope climbs, push presses all unbroken but I needed to be reminded not to redip. Burpees were the slowest part of the WOD.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8269471561/[/url]

Claw

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Thursday December 13, 2012

Today, I ran. Actual running. For those of you who know me, you know what that means.

[url]http://jtkalnaynovels.wordpress.com/2012/12/13/dear-crossfit-i-passed-someone-today/[/url]

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Nice work Guys!!

Claw - Must've been way cool to see Christina do her 1st rope climbs! Yay! Burpees!

JB - Yay! Burpees!! How close are you to 10,000?

[B]WU:[/B]
500m Row
100 SUs
DU Practice
10 24" Box Jumps

[B]WOD:[/B]

5K Run

32:28

[I]Don't like these WODs, but slogged through it on the 1/9th mile Base Globo track. It was the best 5K time in awhile for me!! And that includes some water breaks![/I]