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Deb- sounds like the New Years I had! ('cept I went with Makers Mark!:rofl:)

[B]WU:[/B]
400m run
2X10
Squats
GHD Sit ups
Push ups

[B]WOD:[/B]

3RFT:
10 Jumping Muscle ups
10 Forward Rolls
10 Pistols (Alternating legs) holding onto a pole.
20 Hands to Chest while upside down.

14:48

[I]This went easier than I thought it would, especially with the pistols. I tried one on my left leg during the WOD Briefing & was able to do it, right leg, not so much! :ranting2: Got to work on that flexibility! But it went well![/I]

Got my 64 Burpees (Yay! Burpees!) done

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Nice job on the Makers Mark Bill ..I went with 209 Gin gimlets

[B][U]1/3/11[/U][/B]
As many rounds as possible in 6 minutes of:
9 Back Squats 155 lbs
7 Burpees
5 Push Jerks 155 lbs
[B] 3 rounds +9 +7[/B]

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tough to get back at it after a couple of days off. did not realize how much foot ball totals took out a person so glad to have a couple of days off however.

morning shoulder workout 14 minutes of various upperbody sled drag movements 45 lb weight

at evening class shoulder press which my shoulder did not like at all so 3 sets of 40 lb dumb bell bench press to failure. 12-17-15

30 minutes on erg 6395 m. was messing around trying to keep strokes/min to around 30 and 500m pace at 2:20. just under 2 weeks to the 24 hours of rowing challenge........

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[QUOTE=Jim Colby;886216][B]"Murph"[/B]
For time:
1 mile Run (up and down a hill), 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run (up and down a hill)
[B]32:34 (unweighted, PR by 4:35)[/B]
8:36 (mile 1), 15:35 (20 rounds of Cindy), 8:23 (mile 2)[/QUOTE]

That's a great Murph time! Did you do it Cindy-style or straight?

The Claw

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Thanks Jim. I did it Cindy style. I like running and can crank out a lot of push-ups and squats, so that workout suits me. I may try it weighted next time and see how it goes, but the pull-ups will be way tougher. That's my weakness. If I could get down to my ideal weight, that would help a lot.

[B][U]January 4[/U][/B]
[U]Lunch Workout - Running Intervals[/U]
[U]Warm-Up[/U]
10 minutes of jump rope practics
5 minutes of stretching/mobility work
[U]Main Set[/U]
400M, 600M, 800M, 1200M, 800M, 600M, 400M (400M rest intervals)
6:58 min/mile (8.6 mph) pace on the treadmill at 1% slope
[U]Warm-Down[/U]
Leg stretching

[U]After Work[/U]
[U]Warm-Up[/U]
10 minutes of jump rope practics
5 minutes of stretching/mobility work
[U]Main Set[/U]
Front Squat 3-3-3-3-3 (135#, 155#, 185#x3)

DUs during warm-up in sets of 15 (PR by 1) and 17 (PR by 3).
Running intervals weren't much fun after Murph yesterday, although I felt better once I got loose and sweaty.
Took it easy on the front squats tonight and focused on form, as my legs have taken a beating. On a normal day I would have gone 200+.

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[quote=Terry Dickman;886277]Nice job on the Makers Mark Bill ..I went with 209 Gin gimlets..[/quote]

Terry - You da man!! :rofl:

[quote=Jim Colby;886216]...[U]WOD[/U]
[B]"Murph"[/B]
For time:
1 mile Run (up and down a hill), 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run (up and down a hill)
[B]32:34 (unweighted, PR by 4:35)[/B]
8:36 (mile 1), 15:35 (20 rounds of Cindy), 8:23 (mile 2)... despite running at night with traffic, pot-holes, etc. Can't run as fast at night on that road. There are a lot of pot holes and cars keep their high beams on, blinding me so I can't see anything. Wasn't really pushing it hard all of the time on Murph, just maintaining a steady pace...[/quote]

Great Job on Murph!!

Bill - Super PR on the DL's

[B]WU:[/B]
200m run
loosen uppers
200m run
10 "Vomit Comets" (Burpees (Yay! Burpees!) with a double crunch after the push up)
Plank holds till the whole class was done.

[B]WOD:
[/B]"The Other Total"
Clean - 155# (PR! :pepper:)
Bench Press - 235# (PR! :pepper:)
Overhead Squat - 155# (PR! :pepper:)
Total - 545

[I]Felt really good about the runs & the lifts. Had trouble with the Clean till my instructor told me that I needed more Power, i.e. strength WITH speed. Focusing on that (getting the speed on the lifts) helped me get the loads up high enough to let me get under them.[/I]

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morning work out 15 minutes of various upper body sled pulls with 35 lbs

at the box tonite

1000m row
21-15-9
65 lb good mornings
lunges each leg
1000m row
wearing a 20 lb vest from start to finish

15:38

i felt kinda spanked by the end. gotta love upper body injuries that limit range of motion........

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Nice William - PR'd everything in your total!!!
Jim, that'll be the day, when I say I like running and can crank out pushups & squats!! nice pr. (I think I ran an 8:34 doing Murph this summer. I miss summer! total time was pretty lame though :o).


[B]01.04.2011-Tuesday-Day 2[/B]
Warmup: Row 500, squats, lunges, et al shoulder mobility & stretch

[B]WOD: Goal - maximum reps of:[/B]
back squats
jump rope (singles or double unders)
WOD format:
18:00 continuous running clock, back squats on the even minutes (starting at minute zero), jump rope singles or double unders on the odd minutes

Women's rx'd back squat: 95#
Men's rx'd back squat: 165#
[B]Rx w/DU - 88 squats+213 DU = 301[/B]
Not great for me, but a good one for practice; first three rounds of DU unbroken (40, 25, 25 - 40 might be a PR?), then it got dicey, one round I only did 6 DU and 8 squats, 13th or 14th minute?? I knew from the getgo my metcon is down, trying to fix my squat, so did 10 good slow squats per round (I push my knees out, but not enough, thats what I worked on)... could easily have done 13-14 per round, but my form might suffer, plus then my DU would pbly be low. My DU, eh. I'll worry about them later!

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Good Job William
12/04
WU
10 pullup
10 pushup
2x20 GHD back ext
3x10 reverse hypers @ 50#
4x10 pullups

WOD
1:00 pushup
1:00 44# KB swings
1:00 situps
1:00 BJ @ 20"
1:00 jumping pullup
Rest and repeat
no rep totals :shrug:

m/56/185

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1/4 Workout

Took a boxing class at SBAC with Becky. Basically 50 minutes of aerobic dancing with punching (jabs, crosses, hooks, and uppercuts) and knees and kicking included. Got to pound on a heavy bag for a while, which was satisfying.

The Claw

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That sounds like fun Claw!

[B]01.05.2011-Wednesday-Day 3[/B]

Warmup: Row 500, squats, lunges, pushups, OHS drills, et al shoulder mobility & stretch

[B]WOD:[/B]
5 rounds for time of:
5 power snatch - 95# (55#)
10 pull-ups
cash-out: 30 burpees
((shedkickers rx'd: same format, squat snatch 95# (65#) / chest to bar pull-ups, cash-out: 45 burpees))
[B]9:34 Rx[/B] Not a great effort, slept on my side funny and my left neck/trap/shoulder are all stiff. Ice. Im thinking 7-8 mins next time. Coach says I got the power snatch down, next time have to do squat snatch. I like doing these lifts, just not so fast - form gets sloppy. (My shoulders hurt watching other people snatch!)
50 lying tricep extension

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[B][U]January 5[/U][/B]
[U]Swim Intervals[/U]
1x400 yds warmup (untimed)
2x200 yds, 2 minute RI (3:26, 3:27)
4x100 yds, on 3 minutes (1:34x2, 1:36, 1:37)
6x50 yds, on 90 seconds (0:41x2, 0:42x4)

Felt a little sore today, which is not surprising on the second day following my first double workout day (swimming + Murph). However, I felt better after the warm-up 400 followed by some stretching and surprisingly my times were slightly faster today. No workout tonight, as I need some rest.

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That is a sweet O/H squat William
Strenght
Decline Bench
6@135
3@185
1@205
1@215
1@225
1@235
PushPress
6@135
3@145
3@155
Tricep Band ext
Dips 2x15
Bent over row
3x10@95

WOD 5 rounds
10 KB Squat Clean @70
12 pullup
9:31

m/56/185

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Guys - Thanks for the kind words on my "The Other Total". I was suprised myself at how well it went, especially since I couldn't even get a Clean above 125# the week before Christmas!

Claw - "...Got to pound on a heavy bag for a while, which was satisfying." Boy can I relate! Need to do some of that my self!!;)

[B]WU:[/B]
800m run
2x10
45# Good Mornings
45# Overhead Squats [I](Haven't I done enough Overhead Squats!! ;))[/I]

[B]WOD:
[/B]Tabata Deadlift, 165 # barbell (5 reps)
-Rest 1 minute-
Tabata Weighted pull-up, 15 # DB (1 rep)
-Rest 1 minute-
Tabata Weighted squat, 45 # plate (held plate, 10 reps)
-Rest 1 minute-
Tabata ring dip (5 reps, no shoulder strength left! ;) )
Total – 21 (smallest number of reps for each round completed)


[I]I love Tabatas, but the weighted pull ups & dips were killers! My dead lift went from 15 the first round to 5. It was a great workout now that it's done!!:rofl:[/I]

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[QUOTE=John Burch;887258]That is a sweet O/H squat William[/QUOTE]
:yeahthat:

[B][U]1-15-11[/U][/B]
Precomp workout
- Dead Lift – 1,1,1 – (70% 1 RM) 335 lbs for for all 3 sets; 180 sec rest between
- Bench Press 10,10,10; 180 sec rest between
- 20 double unders, 5 breaths x 5
- 3 sets of 10 unbroken knees to elbows

One more day of precomp then 2 days rest then PL meet on Sunday.

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1/5 Workout

Did Small Group Training @ SBAC with Becky. Included TRX work, medicine balls slams, wall balls, and ropes. Moving those heavy ropes for 30 seconds is harder than it looks!

The Claw

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Good luck Terry. Impressive looking deadlift!

[B][U]January 6[/U][/B]
[U]Lunch-time at Office Gym[/U]
15 minutes of jump-rope and mobility/stretching
Back squat: 10x45#, 10x135#, 5x185#, 5x215#, 3x240#, 3x270#
Bench press: 10x45#, 10x135#, 5x195#, 3x220#, 8x240#

[U]After Work in Garage[/U]
[B]Ski Circuit[/B]
3 Rounds of:
25 x 24" box jumps with full hip extension at top
50 squats
50 walking lunges
48 x 12" slalom pattern hurdles
1 minute wall sit @ 90 degree angle
3 minute rest between rounds
round 1 - 6:10, round 2 - 6:20, round 3 - 6:15
[U]Warm-Down[/U]
Shoulder, calf, hip, hamstring stretching

Hit my 2011 goal of 20 consecutieve DUs and was so happy that I stopped! Need to up the goal. I was surprised I hit that goal so soon, but once I got the hang of it the numbers seemed to increase quickly. Really happy with my bench press today. In December I couldn't do this many reps at 225#. Getting faster at the ski circuit. Good day today! :kicking0:

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Hi All...No slacking here...just crazy busy.

[B]12-31 1/2 Murph (my first Murph)[/B]
800m run
50 pull-ups (band)
100 pushups
150 squats
800m run
26:47

[B]1-3 3 rounds for time[/B]
400m run
30 OHS 35#
21 pull-ups (band)
17:47

[B]1-4 (am WOD) Front Squat 3x5[/B]
100-105-110-115-120 (pr by 25#)
[B]1-4 (pm WOD[/B]
5K run 32:52

[B]1-5 Fran[/B]
55# thrusters
band pull-ups
My goal for this Fran was to do all of the thrusters unbroken.
7:22 compared to 8:04 on 12-13


[B]1-6 (am WOD) AMRAP 18 Minutes[/B]
4 power cleans 80#
8 push ups
16 butterfly sit-ups
11 rounds + 3 cleans

[B]1-6 (pm WOD)[/B]
500 KB swings American std 26#

[B]1-7 "Rankel" 20 minute AMRAP[/B]
6 Dead lifts 165#
7 Burpee pull-ups NO FREAKING BAND!! UGLY but done.
10 KB swings 53# russian std.
200m run

Rubbed my pinkies raw on the 500 KB swings and today just finished them off.

Murphy's law = 53# kb swings in a WOD the day after a 500 swing challenge from a friend. :rofl:

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Sounds like you guys had a great New Years. I don't "drink" but I had more than enough cough syrup w. codeine for the bronchitis. Glad that's about over. Using an albuteral inhaler, it helps.

Back to the gym today for the first time in 2.5 weeks.

Strength: BP: 5X135, 5X185, 2X5X 225.
DL: 5X135, 5X225, 2X5X 275.
BS: 5X220, 5X250, 2X5X 300(Cybex machine)

Fran: used 2X35#DB's: 6:40. Not my slowest ever--but close. Breathing was terrible. Should have brought the inhaler to the gym.

Anyhow, good start back.


BTW, found out that the use of certain antibiotics is associated with tendon tears. I was on a Zpak and not in that class. The literature names one of the antibiotics called levoquin (?).

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good to see ya back at it Pat
WU
30 GHD Back Ext
2x20 GHD Back Ext
3x12 Reverse Hypers @ 50#
4x12 55# KB swings
Strenght
10 Sets 2 Box Squats @ 135#
10 DL@ 245#
WOD 4 rounds
20 push press @ 75#
15 air squat
10 thrusters @ 75#
I did this WOD by myself and did not time it

great work on the DU and bench Jim

m/56/185

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Pat - Great to see you back!

Jim - Awesome Bench & back squats!

Michelle - KICK@$$ on all those workouts!! Love that you did the Burpee (Yay! Burpees!) pull ups without bands! You're a rockstar! (Really liked the Murphy's Law comment, I can SO relate! ;))

[B]WU:[/B]
300m run
200m side steps [I](100m each side)[/I]
2X10
pull ups
squats
push ups

[B]WOD:[/B]
Scaled "Thompson"

7RFT:
90# 33ft farmers carry [I]Was able to pick up the 2 135# bars once, but that was it!!:yikes:[/I]
2 15ft rope ascents (5 30 sec rope holds)
29 29# Back squats

29:46

[I]Had to go to the rope holds since my elbow stated to hurt me real bad. Still sore, but functional.

CFWP opened one year ago today & I did my 1st WOD, Fight Gone Bad! What a way to celebrate:rofl:![/I]

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wendsday at the box was an eye opener.

front squats

5-5-5

205-215-225

then 75 du, 50 60lb good mornings, 25-24" box jumps

6:50

the 24 year old girl next to me had her 75 du's done before i had 60 singles done. made me wish i had not made so much fun of girls skipping when i was a kid.

thursday off

friday after a 9 hour day from hell (i manage a drywall distribution center) i really had to force myself to the box. walk in look at the white board and what is there but murph....i think to myself oh great....go to my coach and ask what i can sub for the pull ups and push ups.....he thinks for a minute and me being my smart *** self say how about rowing....he goes sure with his evil wicked smile that he gets right before opening his mouth when he is going to say something nasty....he then says for 60 minutes....i hit 11,999m.

now i am ****ed at myself because i have to go back and hit 12,0000. at least the 24 hours of rowing is only a week away.

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Everyone here seems on a tear!! Nice work & PRs all over. Cliff, OMG that would KILL me!!!

[QUOTE]
[B]7 Burpee pull-ups NO FREAKING BAND!![/B] UGLY but done.
[/QUOTE]
[B]Way to go, Michelle!![/B] :highfive: I did these for the first time over Christmas, I kind of liked them!!!


[B]01.07.2011-Friday[/B]
Shoulder/trap/back still bugging me. From SLEEPING on it. geez! Wanted to do something anyway.

Warmup: double unders, lunges, squats, pushups, OHS et al.

BACKSQUAT prax lightweight (struggled with these legs still tired from tues)
wu, 3x5 135#

CLEANS 95#-115# maybe 30? mixed in with clean pulls, maybe 10 jerks

a few pullups, DH, trying to stretch out the shoulderblade, oh yeah some pushpressing.

This was in the local gym. I could see a married couple (30's) laughing at me.... the dummy in the power rack struggling on the last set of 5, doing pullups, DUs & cleans. :D (mustve been "leg day" for them - leg press, leg curls, extensions and 30 min treadmill jog/chat).
The owner asked me to join, but I could never train there, plus no bumpers. My CF's crowded a lot, so it'd be selfish to try to prax these lifts there when I want to, and they're supposed to move in the spring, not happy about that. I have an appt Tues. to go see a gym where I can prax Olys, kicker is it's 45 min away.

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They can have the Iso moves Deb, This training we do has been the best for me
1/08 WU
4x20 GHD back extensions
3x10 reverse hypers @ 50#
3x20 K2E
3x20 ab mat situps

WOD 3 rounds 1:00 each set :15 rest between sets :90 rest between rounds
jump rope
KB swings 55# Russsian
pushup
box jump
pullup

m/56/185

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[QUOTE=Deb Borbone;888329]


[B]01.07.2011-Friday[/B]
Shoulder/trap/back still bugging me. From SLEEPING on it. geez! Wanted to do something anyway.

[/QUOTE]

I wanted to share with you that I was having a really hard time with the same area you mention above. I started have serious deep tissue massage every two weeks for an hour and my problem has almost 100% cleared up. I was having to sleep flat on my back for a while because it got so bad. I am about to cut it back to 30 minutes focused on the romboids, upper back and traps. I had one of the trainers suggest finding the local massage therapy school in our area because they will do it for much less because they are students and need the practice.

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[B][U]January 7[/U][/B]
Rest day.

[B][U]January 8[/U][/B]
[U]Warm-Up[/U]
Jump rope for 10 mins
Light thrusters and pull-ups
[U]WOD[/U]
[B]"Fran"[/B]
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
[B]4:44 (PR by 9 seconds)[/B]

A shoulder massage sounds great right about now. Michelle, I think you're onto something.

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Everyone's looking good! Deb, hope your shoulder gets better. I'd love to have your DU stat of 40 unbroken. I'm up to 20 now, but have a ways to go. Cliff, nice work on the front squats. John, those 1 minute max rep circuits are a killer. Way to go.

[B][U]January 9[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump roping
3 circuits of 5 DH pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work
[U]WOD[/U]
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box
[B]22:21[/B]
[U]Warm-Down[/U]
10 minutes of stretching

The wall climbs looked hard in the video, but I tried one yesterday and thought it seemed very easy. Well, as I found out today they get tiring real fast. The TTBs and box jumps were each done in about 1 minute per round and the rest was wall climbs. Great shoulder burn and a good exercise.

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1/7 Workout (Did 1/6 WOD @ SBAC)

Press 5-5-5-5
Followed by:
Alternating with a partner
1 Minute Max Row for Cals
1 Minute Max Competition Push Ups
Score = totals cals + total push ups

95-105-115f(4 only)-115f(3 only)
115# is my 3 rep max, so getting a 4th was some progress.

No partner, and wasn't sure how many rounds or rest in the max row/max push-ups, so I did one round, about 90 seconds rest: 21 cals plus 30 competition pushups.

1/10 WOD
Find Your 1RM Back Jerk (15 Minutes)
Followed by:
“That’s Bull****”
1,000 M Row
800 M Run
100 Double Unders

Back jerk: 155# (took 3 attempts but nailed it at the end)

"That's Bull****" = 12:22.
Not a great time, but I'm pleased. 1KM row came in at about 4:01, which is a PR. Run started slow but I picked up the pace throughout. Double-unders are still a bottleneck, but getting better. I like the white jump rope with the red handles.

Worked with KJ, Hogans, Augie, and Glenn. Great crew!

The Claw

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[U]1/9/10[/U]
Did my 1st power lifting competition. It was a great learning experience, had a lot of fun, it was a long day but not nearly as stressful as a CrossFit competition, mainly cause you are doing the knowable and you know you won't be laying on the floor at the end :)

My goal was 1000 lb total, stretch goal was 1100 lb total.
Squat - 330 lbs (PR)
Bench - 230 lbs
Deadlift - 496 lbs (PR)
[B]1057 Total[/B]

Got a "no lift" on my first bench because I put the bar in the rack before the judge said rack it, so I decided to stay with the same weight on 2nd attempt which was successful. Attempted 270 lbs on 3rd lift, made the lift no problem but got a "no lift" because my butt came up slightly. I watched the video when I got home last night and it only came up after the judge's rack command, so I am not sure on the ruling but thinking it should have been good. I am going to have to ask the organizer. But regardless very happy with the results, I probably could of went another 20 lbs on squat and 5-10 on the DL, but I mainly wanted to walk away with some PRs instead of making huge jumps in weight and failing.

Power lifting is a lot more technical than one thinks, well at least for me. Specially bench (maybe cause we don't do it so much in crossfit), I am going to have to work on my form. I plan to do another meet in March.

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Geez are you guys impressive. I feel like a slacker! Very nice total [B]Terry![/B]

[B]01.10.2011-Monday-Day 1[/B]
Warmup: Row 500, lunges, squats, pushups, shoulder mobility & stretch, trigger point balls (left shoulder & back/trap still kinda hurting, plus chest pain....may need an adjustment).

[B]WOD:[/B]
7 rounds for time of:
2 rounds of "Cindy" *
5 power cleans - 185# (95#)
* "Cindy"= 5 pull-ups, 10 push-ups, 15 squats
((see how fast you can get 14 rounds of "Cindy" with 35 heavy power cleans sprinkled in there))
[B]
28:58? 115#[/B] I dont know why I agreed to 115. Oh who am I kidding, it was fun!!! The cleans actually made CINDY fun!!! It went fine in the beginning, could get the bar up high no prob; form broke down toward the end, geez the last set, more like rev. curls, last clean, trying to hurry with the freaking clock, kept pulling with my arms, two misses before I got it. Come to think of it, this must be my first 115# in a wod.
All my other stuff was legit, good pullups & pushups, full hip ext squats - takes me forever though.:shrug:

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1 /10 WU
AB Mat Situps 4x20
55# KB Swings 3x21
50# Reverse Hypers 4x12
Good Mornings
6@95
1@145
2@165
Front Squats
1@145
3@165
3@175

WOD 5 rounds
5 O/H Squats
7 K2E
9 24" Box Jumps
7:27

Your one strong Man Terry, you made a great showing Dude

m/55/185

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Terry - Awesome job power lifting. I'm thinking of entering the base powerlifting competition at the end of February. Hmmm...

[B]WU:
[/B]
10 20# wall ball shots

[I]Was late for the class. :shrug: But, I made them 10 in a row, which felt good. My mind was more on getting some/most of the warm up done than on how much wall ball sucks![/I]

[B]WOD:[/B]
3 RFT:
400m run
15 green band assisted pull ups
50 squats
15 green band assisted pull ups

16:41

[I]I was one of the quicker ones finishing. That felt good. ;) Runs were good, especially since how crappy my running had become! Went to the green band to get the sets of 15 done in one shot.[/I]

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[QUOTE=Terry Dickman;889053][U]1/9/10[/U]
Did my 1st power lifting competition. It was a great learning experience, had a lot of fun, it was a long day but not nearly as stressful as a CrossFit competition, mainly cause you are doing the knowable and you know you won't be laying on the floor at the end :)

My goal was 1000 lb total, stretch goal was 1100 lb total.
Squat - 330 lbs (PR)
Bench - 230 lbs
Deadlift - 496 lbs (PR)
[B]1057 Total[/B]

Got a "no lift" on my first bench because I put the bar in the rack before the judge said rack it, so I decided to stay with the same weight on 2nd attempt which was successful. Attempted 270 lbs on 3rd lift, made the lift no problem but got a "no lift" because my butt came up slightly. I watched the video when I got home last night and it only came up after the judge's rack command, so I am not sure on the ruling but thinking it should have been good. I am going to have to ask the organizer. But regardless very happy with the results, I probably could of went another 20 lbs on squat and 5-10 on the DL, but I mainly wanted to walk away with some PRs instead of making huge jumps in weight and failing.

Power lifting is a lot more technical than one thinks, well at least for me. Specially bench (maybe cause we don't do it so much in crossfit), I am going to have to work on my form. I plan to do another meet in March.[/QUOTE]

Just curious Terry, have you checked out any Louie Simmons info, either the cert or his book? I just started the "Westside Book of Methods" today. I'd like to get to his cert later this year.

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Strong results Terry. That's one hell of a deadlift. Looking good!

[B][U]January 10[/U][/B]
[U]Swim Workout at Lunch[/U]
1x400 yds (untimed)
2x200 (3:28,3:25), 2 min rest interval
4x100 (1:35,1:37, 1:36, 1:36), on 3 minutes
6x50 (0:41,0:43, 0:41, 3x 0:43), on 90 secs
Shoulder stretching

[U]After Work in Garage[/U]
[U]Warm-Up[/U]
10 minutes of jump roping
Some light deadlifts, push-ups, pull-ups and KBS
10 minutes of mobility work and dynamic stretching
[U]WOD[/U]
[B]"Rankel"[/B]
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
7 Rounds + 6 Deadlifts

I feel like Rocky training in the cold Barn and snow in Russia before his fight with Drago in Rocky IV. Temps in the 20s in the garage with wind blowing in and ice and snow on the runs. I love it. Felt tight swimming after all of the wall walks yesterday.

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Thanks for the props everyone.

[QUOTE=Bill Houghton;889236]Just curious Terry, have you checked out any Louie Simmons info, either the cert or his book? I just started the "Westside Book of Methods" today. I'd like to get to his cert later this year.[/QUOTE]

Bill, I don't have Louie's book but I attended a seminar put on by Mark Bell (he worked out at Westside for a year under Louie )and Jesse Burdick. We spent 1/2 the day going over the Conjugate method. They are both pro level power lifters and use Louie's Westside methods, slightly modified. CrossFit Pleasanton and Re-Active gyms are run out of the same location, which is 45 minutes from where I live.They have CrossFitters who just crossfit , power lifters who just train for power lifting and then some people that do both. Thats's where they held the competition. Jesse does the power lifting program with a CrossFit twist you can follow it here at (WFS) [url]http://www.crossfitpleasanton.com/power-wod/[/url]
I plan to follow it for a while. Mark owns super training gym in Sacramento, strictly power lifting, I plan to do a competition there in March. WFS [url]http://supertraininggym.com/[/url]

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Terry, thanks for hooking me into the "CrossFit Masters Competitors" group on FB. I was thrilled to see there is a division for us "nearly 50'ers." I wasn't planning on competing if I had to go into the Open Division, but 45-50 looks like fun.

Also, huge congrats on your Total!

1/11 Workout

Did "Small Group Training" with Becky @ SBAC. Ten to 15 minutes of bodyweight warmups including lunges, inchworms, and burpees. Then plank holds, medicine ball slams (with wallballs), TRX work, and ropes. Isolated muscle work revealed hamstring pulling as a weakness.

The Claw

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[B]01.11.2011-Tuesday-Day 2[/B]
Warmup: (couldn't get near a rower, so crowded) DUs, squats, lunges, shoulder mobility & stretch, trigger point balls. New coach tonite, Scotty!!!

[B]WOD:[/B]
For time:
10-9-8-7-6-5-4-3-2-1
burpees
kettlebell swings - 32kg (24kg)
((there will be a cash-out... be prepared for anything))

[B]21:34 Rx[/B] American Swing & burpees, that part wasn't bad at all...
[B]THE CASHOUT WAS 350 DOUBLE UNDERS!!!! :yikes:[/B] or 50 box jumps

I woke at 3 am, did NOT want to see 350 DUs!!!!
My time included a quick bathroom break (it was one of those nites) after the first 100 that I did with a long sets.... then it was mostly 10-20s, one or two 25s, 5s and ya know, miss, miss, miss to get going. Took forever, I was the last one done in my group.... although the one guy quit at 170 DU (who DOES that?? haha). I worked out between Marc and Donna, so no breaks in the first part (they don't break!!) The double unders, entirely different story. Although, I feel great that I got thru it.

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Deb - [I][B]350 DU's[/B][/I]!!!! :yikes: For a cashout!?!?!!? I'd still be doing 'em!! ;)

[I]We got snow today, they closed the base[/I], [I]& our instructor had to leave. But he kept the box open, though we weren't "supposed" to use ropes or barbells.:whistlin:[/I]

[B]WU:
[/B]500m row
2X
5 pull ups
10 push ups
15 air squats
then
20 Abmat sit ups

[B]WOD:
[/B]
21-18-15-12-9

75# Power Snatches
20# Wall ball shots [I](Did several 11 in a row!)
[/I]KTE

23:40ish [I](We had timer problems! :shrug:)

Felt good about the workout and by time we were finishing up, some instructors showed up & we were sort of "covered".[/I] ;)

72 Burpees! (Yay! Burpees!)

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[B][U]January 11[/U][/B]
[U]Lunch-Time[/U]
[U]Warm-Up[/U]
Jump roping, mobility, dynamic and regular stretching
[U]Running Intervals[/U]
6x800M, 90 sec Rest Intervals
2 x 4:00, 2 x 3:45, 2 x 3:31
Stretched legs

[U]After Work[/U]
Jumped rope, dynamic and regular stretching
[B]Wtd. Pull-Ups 1-1-1-1-1-1-1[/B]
[B]10#, 20#, 30#, 40#, 50#, 60# (f), 60# (tied PR)[/B]
[U]Stability/Core Work[/U]
50 x each leg of side leg raises with 3# ankle weight (gluteus medius)
50 x each arm of side-lying shoulder rotation with 5# weight (rotator cuff)
2 minute plank
3x20 sit-ups

New DU PR of 26. I felt very sluggish today after yesterday's swim/Rankel workouts. I think it may have been all of the deads and KBS from Rankel. My right hip was a bit tender so I took it easy on the running intervals and skipped the ski circuit tonight (will do that tomorrow) and subbed wtd. pull-ups. That was smarter programming anyway.

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Quick Q - When you guys do the weighted pullups, are you kipping or is it strict DH?? (saw the MP wod demo the other day and they seemed to be kipping).