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Cliff - At my age, I'll take any compliment!! :D Nice back Squats!!

[B]WU:[/B]
.4444444mi run
2 x 90+ SUs
10 leg swings, both legs, each direction
10 air squats
10 push ups
10 sit ups
10 27# Presses

[B]WOD:[/B]
Helen
3RFT:
400m run
21 50# KBS
12 Pull Ups

13:46

[I]Clipped 44 sec off my last attempt in July!! And that included a water stop (~30 sec)!![/I]

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thanks guys

last nite

3 x 1000m row w/ 3 minute rest inbetween @75% trying to stay as close to orginal row time for the other 2

4:04.7, 4:04.0, 4:02.9

then on elbow plank hold :43, :35, :39

then 3 x 20 per side ghd oblique side crunch

day off the gym today.....putting the '67 newport to bed for the winter :( oh well april is not all that far off

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11/14
A. EMOTM, 7:00, 2-3 TnG Clean & Jerks (perfect form)
2 @ 135# squat clean and jerk.
Got pretty deep in the hole on a couple of them, meaning it took a lot of effort to get out.

+
AMRAP 15:00
2 wall walks
5 Box Jumps (step down) - 30"/24"
10 DB Snatches (5R/5L) - 55/35
6 rounds + 2 wall walks + 5 Box Jumps + 1 DB Snatch.

Another hard WOD. Everything required quite a bit of effort, so no active rest. DB snatches @ 55# were tough. Toward the end I found myself dropping them and chasing them across the floor for the next rep.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/10857492744/[/url]

Claw

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Nice Job Claw!! KB snatches are tough for me as well!

Cliff, April will be here before you know it!! Nice WOD!

[B]WU:[/B]
.3333333mi run
2X90+ SUs
10 leg swings, both legs both directions
10 Air Squats
10 Push Ups
10 Pass throughs
2x 10 Helicopters
10 27# Presses
10 DUs

[B]WOD:[/B]
10 min AMRAP :
5 Power Cleans (135, 95#)
10 Push-ups
15 Air Squats

Rx
4 rounds + 5 135# Power Cleans + 10 Push Ups +2 Air Squats

[I]I did the 1st round of Power Cleans straight through. It seemed to be a mistake. The Air Squats were brutal and surprisingly seemed to take their toll on me. This is the 1st WOD I've done Rx in a while. It felt good![/I]

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Saturday November 16, 2013

A career climbing day!

To understand today's WOD, you need to understand the contour lines on the topo map. Where they are closely packed together is a cliff...

Workout: Grade III climb
Date: Nov 16, 2013
Distance: 4.75 mi
Duration: 4:38:18
[url]http://www.mapmyrun.com/view_workout?w=431840659[/url]

The formation is described here:
[url]http://www.mountainproject.com/v/south-astro-dome-/105720741[/url]

We did not approach up the Uncle Willie's Wonderland Trail, but instead approached through the Barker Dam area to access the West Faces.

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Looks like everyone has been rocking it!!! Great work....

I've been soooo busy but haven't missed a workout...

Thursday was tough... WO at 7-8 PM. Then 8-9:45 Oly lifting seminar with Danny camargo.... We had the bar in Our hands the entire time... I must have done 120 C&J plus drills drills drills... I'm Still tired from it!!!!

SATURDAY– NOVEMBER 16, 2013

WOD

Partners- 20 Minute AMRAP:

Squats x 10 @ 225

Cleans x 10 @ 155

Chin Ups x 10

No one want to hang with me at Rx so I was solo... Got ten rounds plus a few reps! :D

FRIDAY– NOVEMBER 15, 2013

WOD

2 Rounds:
2 Min AMRAP Burpees

1 Min Rest

2 Min AMRAP Dubs

1 Min Rest

2 Min AMRAP Sit to Stand

1 Min Rest

2 Min AMRAP 100 Meter Sprints



THURSDAY

Olympic

Power Snatch + OH Squat + Snatch Balance

6 Sets @ 65%

WOD

5 Rounds For Time:

KB 2@55 Hang Power Cleans x 5

KB front squats x 10

Push Ups x 20

Finisher:

Bent Rows x 50

Shrug x 50

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Sunday November 17, 2913

A nice hike up a moderate trail. No bushwhacking, scrambling, or climbing today, just hiking UPHILL in the lovely lovely sun. For those of you who've been to Seneca, imagine if the Stairmaster went up 1,500 feet in 1.5 miles instead of 300 feet in six hundred yards. For CrossFitters, imagine 2,000 box ups on constantly varied boxes ranging from 3 inches to 18 inches, with many of them not horizontal. Going up was hard on the heart and lungs and hip flexors, coming down was brutal on the quads...

Workout: Mountain Walk
Date: Nov 17, 2013
Distance: 3.32 mi
Duration: 1:51:57

[url]http://www.mapmyrun.com/view_workout?w=432413501[/url]

Happy to be heading home tomorrow.

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[QUOTE=JT Kalnay;1206952] For CrossFitters, imagine 2,000 box ups on constantly varied boxes ranging from 3 inches to 18 inches, with many of them not horizontal. Going up was hard on the heart and lungs and hip flexors, coming down was brutal on the quads...
[/QUOTE]


JT - That's why I love living on the Front Range in Colorado. That describes many of my hikes. :)

Been really busy lately. My wife had back surgery five weeks ago and I am taking care of her, the house, the dogs and still working. My boss is wonderful and has let me work from home but some days have me frazzled. Good news is I am still working out; just not very good about logging in to post.

11/17 Bike intervals
5 min warmup
20 minutes of random intervals (1 gear up and 1 gear down with every change of song listening to the new Buddy Guy CD)
5 min cooldown
Cash out: Cadillac margarita while fixing dinner

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Forgot to mention that I went to see an back ortho specialist for my lower back pain and chronic mild to moderate sciatica. X-rays indicate I have degenerative disk disease (like everyone else our age) so he says I need to stop doing things that put an axial load on my spine like running, squats, deadlifts and overhead press. Says I need to not put any more "wear and tear" on the disks. The doctor is a skier and mountain biker; strength work is not part of his exercise program.

I'm looking for a second opinion. :rofl:

Anyone on the list had a similar diagnosis? I am wondering what your medical provider had to say about continuing these exercises. I have already seen an improvement in symptoms just from adding Turkish Get-Ups and more core work back into my warmup and cash out sessions. I also have been doing squats and deadlifts with no added discomfort. I just listen to the back and some days the back says, "not today."

Thoughts?

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11/16 Saturday WOD
AMRAP 8
200m run
20 pistols (alt. L/R)
10 T2B
2 rounds + 20 pistols + 7 T2B
Used blue band suspended from pull up bar for pistols

Rest 5:00

AMRAP 8
10 wall balls
8 HR pushups
20 double unders
6 rounds + 2 wall balls


11/17 workout
Cathedral Peak hike with Augie et al.
AMAYCAE (as much as you can eat)
Crepes and bacon @ Augie's afterward

Claw