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Hey guys, good to see you all around. Just got back from another round of bronchitis, antibiotics, and prednesone. The antibiotic left some tendon swelling in one wrist. Went back to the guy today and just did a variety of things. No timed WOD. Anyhow, my energy sucks. It's been three months since I worked out regularly. Time.....I guess.

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Alden, Hope things go well!

Pat, Great to see you again!

Got some bad news today. One of our techs suddenly passed away this morning.
He was only 51 and yet enjoyed life. We'd run into each other at the base Globo and joke about shift changes. He will be missed.

[B]WU:[/B]
.33333333mi run
~100+ SUs
10 leg swings each leg, both directions
10 Air Squats
5 inch worms (2 Push Ups)
10 leg openers
10 leg closers
10 24" box jumps
10 27#Presses
5 DUs & DU Attempts

[B]WOD:[/B]
Reverse Jackie
30 Pull Ups
50 Dumbbell Thrusters, 25# DBs
1000m Row

10:04

[I]The pull ups went easier than I expected. I was able to do 7 in row. The DB Thrusters were done in 5 sets of 10. The row was tough, especially on the last 500 meters. I was shooting for around 9 min, but felt a little disappointed. Checking my log, I found I had clipped 1:01 off my previous Jackie time! :pepper:[/I]

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@ Alden...

Your ortho knows my ortho...

Mine told me to just swim!!! Yeah... I listened to him for a while and just kept getting worse ( knees...back,etc).

Well now that my squat is back to well over 400lbs, cleaning 225 with ease ( split jerk does hurt my knees like crazy) blah blah blah...

The harder/heavier I work, the better I feel.... Go figure :D

MONDAY– NOVEMBER 18, 2013

WOD # 1

5 Rounds For Time: 6:56

Cleans x 5@ 165

Push Ups x 20

Rest 2 Mins

WOD # 2

10 Minutes- EMOM:

HSPU x 5

100 Meter Sprint

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great work as usual guys

JT....love where you are. was there for an outward bound trip over xmas/new years 2000. one of the best things i have ever done

condolances bill...and at such a young age...glad i try to fit in as much as possible into each day

alden/michael.....yup my surgeon and g.p. both told me to quit crossfit and concentrate on swimmng or ti che......i gave that a moments thought and realized no one would want to see me in a speedo and that i can not dance so how the heck am i going to do ti che :rofl: and went back to doing what i was doing and feel so much better for it. just listen to your body. you know it best and if it is telling you to lighten up or go hard do that!

friday

12 amrap

5 banded supline rows
10 135 deadlift steping over bar each time

117 reps

single arm rear delts

12-12-12 8lb dbell

5/8" chain sit up 3 x 20

curling....drank to many beers had to many laughs...

saturday

3 rounds

10 zerker squat 135lbs
15 large green banded good mornings
50 toes to wall

made it thourgh 2 and 2/3 rounds....got to about 13 toes to wall on the last round and my back felt like it was on fire...tapped out for the first time in a wod :ranting2: did not like doing that

yesterday

1 RM farmers bar deadlift 235lbs per side or 470 total

zerker squat 5-5-5 185-205-225

walking lunge dbell on shoulders 100 15lbs per side...thought i was going to die by the end

3 rounds

135 sumo dead lift x 20
hip thrusters w/black band x 20

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11/19 WOD
A. Barbell Good Mornings, 5021, 5-7 reps, 5 sets, rest 2-3min
95-95-115-135-135

+
AMRAP 10
200m Farmers Carry
2 Bar Rollouts
10 Dumbbell Snatches (5R/5L)

2 rounds + 200M farmer's carry.
Used 1.5 pood kettlebells for farmer's carry and 55# dumbbell for sntaches.
Had to break 2-5 times to set kettlebells down on farmer's carry. Should have been AMRAP 20 but we really ran long today. AMRAP 20 would have been better. Baker had to juggle 18 athletes.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/10948125536/[/url]

Claw

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I hope your back to your old self in no time Pat, Best Wishes to ya!!

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last nite

1000m row

21-15-9

24 kg kb swing
20" box jump (subed for burpies)

8:58

then

8-8-8 one arm dbell row
35-45-50

3 x 20 lying rear delt raise 5lb

3 x rm hollow roc

20-22-27

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thanks for the kind welcome back guys.

LOng warm up and stretching. Power cleans and power snatch work w. 110 for around 5 minutes.

Rowing Helen
3RFT
400 meters
21 KB w. 1.5 pood
12 Pull ups
12:09

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Wednesday November 20, 2013

Another good/rough day in the box.

Warmup:
3 rounds of:
5 deadlifts (95, 145, 195)
5 kettlebell taters (a swing, flip the kb in your hands, do a squat) (35#)
instep stretch
hold plank for 30 seconds

Metcon1
8 minutes AMRAP
8 deadlifts, 255#
12 WBS, 10', 20#
(made three rounds)

Metcon2
12 minutes, AMRAP
10 TTB
10 dumbell clean and presses, 35#
25 dubs
(made 2 rounds plus 20 reps)

( I have less than zero high intensity metaboliconditioning, but am able to walk up hill for hours on end, just can't breath under heavy load).

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[B]19 Nov:
WOD:[/B]
.33333333mi. run
.11111111mi. Walk
100 SUs
10 Leg swings (both legs, both directions)
10 Air squats
10 push ups
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 27# Presses
Burgener Warm Up

[B]WOD:[/B]
20 65# Power Snatch
800m run
20 65# Power Snatch

~9:59

[I]Had to scale down to 65# because 85# really hurt my shoulder. The snatches took about 2+ minutes each.[/I]