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Thanks Pat, Say we are planning a vacation this fall to include Prescott, Phoenix AZ, hope I can drop in to your Box and put a face to a name? Enjoy the new format and keep up the amazing work ethic--all inspiring

4/9/13
Left shoulder feeling a little over cooked (still doesn't have the elasticity from previous injury and the 13.5 WOD and yesterdays KB WOD was possibly a bit much.---going in today and work on shoulder mobility and core: V-ups-10, Plank holds(3 x 5-2:00min with 30sec rest btw sets), and situps-50-40-30-20-10 (with 30sec rest between sets):pepper:

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2 x 100 forward and backward sled pull 70 lbs

5 rounds for time

20 sit up
20 lunge

7:12

3 x rep max leg extensions 20lb ankle weights on

16-18-14

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Dear CrossFit,
It's time to call off the Games...

[url]http://jtkalnaynovels.wordpress.com/2013/04/09/dear-crossfit-its-time-to-abandon-the-games/[/url]

If you feel the same way, please feel free to repost this.
JT

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Great efforts Guys!!

Ended the 2013 Open at 400th out of 634 world wide, 22nd out of 36 in the Central East Region in the 55 to 59 Masters Division and 72nd out of 122 in the AF Men. Not sure what it means, but the guys in this division were real firebreathers (As are you guys!) and I had fun doing the WODs!

[B]9 April: (At the base Globo!)
WU:[/B]
1.39mi run up the Accelerator Runway
100 SUs

[B]10 April: (Still at the base Globo!)
WU:[/B]
.444444mi run
100 SUs
DU practice
2 rounds:
10 Push Ups
5 Lunges
10 Box Jumps

[B]WOD:[/B]
A. TnG power clean; 2 reps EMOM for 10 min at 60-70% 1RM 115#

B. Push press x5/Push jerk x3/Split jerk x1, rest 2 min, x4 115#

Then

12 min AMRAP @ 85%:
Run ~200 m
10 deadlift 185/135
10 HRPU

Rx (185#)

4 rounds + ~100m

[I]Power Cleans were easy, maybe I could go higher. Push complex was tougher. Did the 1st set with strict Presses! The AMRAP was good, did the DLs in sub sets of 5. They were the tough part of the WOD![/I]

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4/10 Deload Week
WU:
High knees and butt kicks
Pull-downs 25, 55, 85 X10
Pull-ups 7, 10, 10 (used wrist strap on left arm to avoid damage to strained forearm)
Air squats X3X10
Deadlift 45 X10 (w/ wrist strap)
Lift:
Deadlifts 120, 150, 180 X5 (w/ wrist strap)
WOD:
AMRAP 10:00
65# front squats
35# DB swings (hold DB with right hand; minimal grip with left)
6 rounds + 10 front squats + 1 swing (I think I did 7 rounds but things got fuzzy after round 5 at six minutes and change) :shrug:

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j.t. it sounds like you need to find a new gym. i know we are a small gym and area up here in b.c. but from what i have seen if anything the games have made us an even tighter community with everyone helping each other out and no enlarged ego's and our coaches would not tollerate counting bad reps or padding anything. they 100% of the time hold us 100% accountable for our actions!!

you are right on the money however when you change something and include money into it. i know cause with the bike races i organize some people keep pushing me to raise the prize money (which we could easily do) so that we can attract a higher level of pro racer. i really could not care about them and would love to be able to put another 500 people that just want to have fun and not worry about winning on the course but it will not hold that many more.

great job william...my buddy who got me into xfit is in your catagory. he finished 8th in western canada and somewhere around 200th overall. i think after it was done he was glad he did not have to move on.:rofl: he is not really a fire breather just an old grumpy mountain biker

tonite

2000 m. walk with 20lb ankle weights

then

3 rounds

3 minutes lying on floor legs straight feet and head 3 inches off floor...had to take several small breaks to make the full 3 minutes
20 ghd sit ups

tried to take the dogs for a walk after dinner....it was a very short walk

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4/10 WOD

A. 12:00 to build to a 1RM Power Clean
165
Time was short and failed one attempt at 170. I think I could have hit it if there was more time.

B. 3:00 AMRAP
5 Power Cleans at 50% of “A”
10 Pushups
15 Situps
rest 2:00

12 rounds + 10 reps
PC’s @ 85#. Everything straight through except a couple pauses on push up sets. This was a great WOD to come back to after about 5 days off after the Open.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8637695803/[/url]

Claw


4/11 WOD

A1. 1-1/4 Backsquat, 3 reps, 4 sets, 1:30 rest
A2. Mixed Grip Strict Pullups, 2121, AMRAP at tempo, 4 sets (alt grip b/t sets), 1:30 rest

185/7; 185/7; 205/5; 215/5
Bouncing out and back into squat before lifting (the “1/4”) part threw me a little forward onto my toes. Depth a little janky at higher weights. Lost count of first set of pull ups, may have been more than 7 but I can’t say so I know 7 for sure.
+
3rds FT:
20 WEIGHTED box steps ups (10R/10L)
30 Russian KBS
40 Russian V-Twists (L/R = 2)
400m Run

17:17.
Used 25# dumbbells for step ups, alternating feet; 1.5 pood kettlebells; started with 20# med ball on V-twists but then abandoned it and went unweighted. KB swings a little janky too, up to about chest level not eye level. Last set of steps ups broken in half (mostly because grip was failing), KB swings 15’s then 10’s on last set. This was a slow slog.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8641101704/[/url]

Claw

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04.11.13
Wendler 5/3/1
Month 2, Week 2
Squat Day


WARMUP
OHS with PVC
¼ mile run

SQUAT
3X170
3X195
6X220

ACCESSORY
25 Front Squats w/ Oly Bar

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Games Results 2013

26th in Mid Atlantic Region 50-54 (2012 29th)

318th overall in 50-54 (2012 348th)

I did beat Bob Harper in some WODs. :D

Fell off at the end with vacation and real life getting in the way.

I like to compete, but JT makes some good points.

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Friday April 12, 2013

Woke up feeling a lot better so I went to the box at noon.

Group warmup.

20 minutes to find 1RM snatch.
Put up a very sexy PR number that I'm gonna hold onto until I can repeat it because I can't believe it myself and don't want to generate any disbelief out there.

20 minutes to find 1RM C&J.
Another very very very sexy PR number that is likewise going to be held close to the vest until I can repeat it.

Maybe I should only do Oly lifts on the day after having a fever!