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WU run 1 mile

WOD EMOM 15:00
6 walking lunge 35# KB each hand
4 HSC 35# KB each hand
2 push jerk 35# KB each hand

m/55/178 CrossFitChesterton

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Crossfit class at my gym.

1 RFT, no partitioning

200 KB swings, 35#
150 Squats
100 Push Ups
100 Sit ups.

Completed in 20:13.

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[B]07.31.2010-Saturday[/B]

At Home:

AM: Warmup - Run 400, step & stretch Step & pull, lunge & twist, ham kick, floor sweepers, pushups, shoulder mobility
[B]WOD:[/B]
5 rounds for time of:
30 seconds - max reps of 135# (85#) hang cleans
30 seconds - max reps of burpees
1 minute rest
[I]immediately after completing round 5, choose one of the following "finishers"... notice there is no "D none of the above"!! You MUST choose a finisher to cash-out of this WOD!
finisher A - 800 meter run for time (half of the "Murph" loop)
finisher B - max muscle-ups in 3 minutes
finisher C - 100 double unders for time
[/I]
[B]85# 15/10 - 12/10 - 12/10 - 12/10 - 12/6 - 100 DU ?[/B]
(hadda fight for 12 HC last set, sweaty grip, I rested for DU after just 6 burpees)
I estimate the DU took a good 4-5 minutes (I was using my laptop & forgot to write the darn clock! and I wasnt sure if we were supposed to rest the last minute of the round, I didn't), I had two real good 30+ strings to start & finish :pepper: (that NEVER happens) - but was stuck at 60 w/ a few at a time for a while before I finally got it going to finish strong (usually I trip up with a few left that takes me forever to get, maddening!). Well, I was happy with this today.
Run 400

[B]Squat[/B] - 12
5x75
5x85
5x95
3x4x115#


PM:
Good Morning 5x10x75#
Tbar Row 5x10x25#
Shoulder stuff

Just realized I forgot to do my vested am burpees. I do them now I guess. Date with the foam roller tonite :rolleyes:

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7/31 WOD

"Fight Gone Bad"

3 Rounds for Time of:
1 Minute of Max Wall Balls (20#)
1 Minute of Max Sumo Deadlift High Pulls (75#)
1 Minute of Max Box Jumps (20”)
1 Minute of Max Push Press (75#)
1 Minute of Max Row (calories)

209. Not great. Last time I got about 230 or so at Goodland. However, this time all my wall ball reps were legit. I lost several reps, and expended more effort with real reps. Thanks Sarah for keeping me honest.

Wanted to hit 15 reps on all exercises at least, and 20 on the easier stuff for me like box jumps, but fell short of that.

I need more sleep. As simple as that. I have been in deficit for four months, and it shows. I'm actually thinking of skipping one 6 am workout a week to get the sleep instead. (Or I can close my office; then there will be plenty of time for Crossfit, poker, and traveling.)

The Claw

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[I][B]100801 SUNDAY

Rest Day as Rx'd.
[/B][/I]

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sprint training
5x60 yards
6x50
7x40
8x30

m/55/178 CrossFitChesterton

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felt stiff and achy today. So I decided to go swimming. Swam 1 mile. Took around 40 minutes. Mixed up laps w. strokes, kick board/fins, swim buoy and hand paddles.

Indian food last night--not exactly Paleo, but delicious none the less. Also after a week off sugar and sweetners, I found that I can tolerate coffee w/o creamer and sweetner.

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[I][B]100801 SUNDAY.....

[/B]So it was a rest day....had to get in a little quick one....

[B]Short Warm-up

WOD: Four rounds for Max Reps Shoulder Press @ 45# in 30 seconds.
[/B][/I]Begin each round at the top of 90 seconds. Rest precisely one minute in between rounds.

22, 21, 20, 18 = [B]83 reps[/B]. [I]This was more difficult than it looks - - hit a wall in the 4th round...struggled just to get the 18.

[B]Pull-ups (Strict)
[/B][/I]5, 5, 5[B] = 15 total.
[/B]

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08/01/10:
Hauled some 50 lb. sacks of corn at the hunting property in the AM, ran 1 mile with 30 lb. weight vest, PM

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So, I was SOOOO inspired with the videos of Nancy for the Masters division that I decided to try it today.
I couldn't do 65# as RX'd for women. My shoulder just wasn't happening today.. I did 53#

5 rounds: 400M run/15 OHS (95/65)-->I used 53# today.. 23:47 (almost embarassed to post that... ) It was Horrible:mad:

I have so much respect for all of you in the competition!! GREAT Job to you all...