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6-30-12

Stair Climber set to: Speed Training
Intensity level: 5

20 burpees (yay)
10 minutes stepper
15 burpees
10 minutes stepper
10 burpees
10 minutes stepper
5 burpees

34:45

Currently my favorite CrossFit Video (WFS): [url]http://youtu.be/gG82FnZx9dk[/url]

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friday

1 rm bench press w/5/8" chains

190 lbs

then 1 rm bench w/no boards, 2 boards, 3 boards in sequence so it is like a 3 rm

200 lbs.

yesterday

5-10-15

225 lb back squat
24" box jump

4:43

then clean up the "junk" room for time. what a great feeling getting rid of stuff you have not used or seen in a couple of years.

today

cleaned up the bike race storage area for time, euro soccer, frisbee golf with the dogs and then firing up 4 smokers for about 150 lbs of brisket for the gang at the box. great way to spend canada day.

keep up the great work every body.

john.....5600 burpies todate :pepper::pepper:

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Thanks for all the kind words everyone. We were able to return home today and got to meet the firefighters from Humboldt County, CA, that have been protecting our neighborhood all week. They are selfless young men. We talked to them for a while; they spend many months each year away from home doing this around the western US.

6/29 Squats
Warmup Squats 60, 75 X5, 90X3
115X5, 130X3, 145X10
Assist 45# Good mornings X5X10
20 Lunges X5

7/1 Bench Press
Warmup Row 600m; Bench 75X5, 90X5, 110X3
135X5, 155X3, 175X5
Assist pushups X3X12
52# DB rows X3X12

Hope to start getting normal sleep again and to add WODs in with the lifts.

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6/28 Hell Week
WOD #4

“Tabata This”
Tabata sets of:
Squats-18
Pull Ups-6
Push Ups-9
Sit Ups (butterfly style)-10
Row (for calories)-5
1 minute rest between intervals

48.
I didn’t want to waste any reps, so I gamed this one by picking the target number of reps which I could hold through all eight rounds. I accomplished that on all movements except the rower, but I think in so doing I held myself back from max effort. (This might have been partly because of the fatigue that had built up by the 4th day of Hell Week.)

First, I decided to forego a weight vest. Then, my cycle started with squats, and I went all out on these, figuring they would be my cheapest reps. 18 ties my score on the leaderboard. I seriously underestimated the pull ups, I probably could have accomplished 8. I thought 9 push-ups would be aggressive yet doable, and I was surprised to see I probably had a 10th one in me. I really had no clue as to what my butterfly sit ups would be, so I decided to go all out for 15 seconds and make that my target. That strategy worked out well, because and I was barely able to finish my 10th within the 20 second period by the last set. Finally, I had difficulty setting and resetting the calorie counter on the rower, maybe because the fan not stop spinning during the 10 seconds of rest. I allowed myself a score of 5 even when the ticker hit 5 based on momentum after 20 seconds.

6/29
Hell Week WOD #5

“Lumberjack 20”
20 Deadlifts (275/165)
400 M Run
20 KB swings (2pd/1.5pd)
400 M Run
20 OHS (115/75)
400 M Run
20 Burpees
400 M Run
20 CTB pull ups
400 M Run
20 Box Jumps (24/20)
400 M Run
20 DB squat cleans (45/25)
400 M run

31:43
As this was the last workout of Hell Week, I decided, what the hell, let’s go for it. Very pleased with my results. I had done this one about a year ago, scaled to 225# deadlifts, 1.5 pood kettlebell swings, 95# OHS, chin over bar pull ups, and 35# squat cleans, which took about 30 minutes.

This time I decided to go Rx weight, even if it took me 45 minutes. (In this I was largely inspired by the phenomenal efforts among some of the women earlier in the week, who really struggled through long WOD’s, sometimes taking over 60 minutes, without quitting. Their stick-to-it-iveness and mental toughness was inspiring to me and I decided to emulate it if necessary.)

As it turns out, my time was within a minute of my earlier modified time. The 275# deadlifts took me nearly 4 minutes to complete. Each rep was done one at a time. By the last two or three reps I could barely accomplish the lifts, but I did. I did modify the 2 pood kettlebell swings to Russion style, not over my head, and did two sets of 10. I had difficulty getting the full depth on the 115# overhead squats. I was able to power snatch to overhead and do the first 10 reps straight through, but then I had to clean it up and over my head, rest it on my shoulders to reset my hands, and jerk it up for the next two sets of 5. The burpees and 24” box jumps were done continuously, slow and steady. Banged my chest into the bar on each and every CTB pull up. I did the 45# squat cleans in 4 sets of 5. I thought my form was pretty efficient, in terms of shrugging the bells up and pulling myself under and catching them in a squat. All in all, I was extremely pleased with my performance on this WOD.

Link to final Hell Week scoreboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7488288108/[/url]

Thoughts on Hell Week follow separately.

Claw

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Reflections on Hell Week (in no particular order)

I had never before done more than three consecutive days of workouts, so the fourth and fifth days were new territory. I was sore pretty much the whole week starting Tuesday morning, but the soreness did not affect my performance. By far the biggest challenges were mental.

I am durable. Looking back, over three years of Crossfit I think I have failed to complete a WOD maybe only twice. If I could get through Hell Week, I can get through most anything. Pier to Peak, here I come!

Working out intensely so late in the evening absolutely wrecks my sleep. I only slept well on two nights, and that was because of their cumulative exhaustion from the several preceding sleepless nights.

I did not have much of an appetite in the evening, although I was hungry. Weird combination. I tried to not eat late at night, but compensated by eating large lunches. I did drink a little more than normal each evening, however. This past weekend I more or less ate and drank everything in sight. As I write this, I am probably two or three pounds over where I was at the beginning of Hell Week, which in turn was a few pounds heavier than my target weight.

I found myself more apprehensive about each day’s workout, having so much time to think about it all day, instead of my normal practice of waking up when the alarm goes off, checking the iPad, and knowing the WOD all within the first three or four minutes of the day. I prefer showing up essentially brain dead in the morning.

Too much thinking is the enemy of a WOD. Just starting moving and let your lizard brain take over.

I am more flexible for sure in the evening. Being left on my own to warm up meant I didn’t do that much warm up, although that was probably partly related to the fact that these were all chipper WOD’s with built-in warm up element in almost all of them. Had we done Fran or Grace, I would have needed to warm up more.

The camaraderie of Hell Week was truly awesome. One of the things I’ve always liked about Crossfit is the camaraderie, but it went to new heights with about 20 of us showing up every day and going through these difficult workouts together. It was particularly nice for me, as 6 a.m.’er, to work out for people whose paths I don’t normally cross.

Favorite moments?

Watching Anna, Sarah, and Amber struggle but ultimately succeed on their rope climbs during RJ.

Can’t wait for next year!

Claw

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[QUOTE=Alden Hingle;1073937]Thanks for all the kind words everyone. We were able to return home today and got to meet the firefighters from Humboldt County, CA, that have been protecting our neighborhood all week. They are selfless young men. We talked to them for a while; they spend many months each year away from home doing this around the western US.[/QUOTE] Damn straight on that!! We have several WPAFB Firefighters in our box and the Base Fire Chief is an instructor. All the fire fighters are awesome individuals. Still Praying and hoping for the best for you folks out there!!

Claw - Nice job on Hell week!!

Cliff - Way to go on those bench Presses and Back squats!

"The Other" Bill H & John B - YAY! BURPEES!! (JB - 1/2 way through!! Sweet!!)

[B]WU:[/B]
400m run

2 rounds:
10 Pull Ups
10 AbMat Sit Ups
10 Supermans
10 PVC OverHead Squats

[B]WOD:[/B]
7 x 1 rep Power Clean and Jerks

145#

Then
21-15-9
95# OHS
TTB

8:14

[I]A lot of folks doing the WOD & they closed the Base Globo, SO a LOT of people were milling around! Had to Share the Bar in the strength part so I focused on form, which I need!
My knee was talking to me during the OHS. Form wasn't the best. Need to do more squat form work. Good thing was we were able to do the OHS outside. Bad thing was we had to do the OHS outside. :D[/I]

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claw-great work on hell week. should know better by now but am going to talk to our coach about something like this.

tonite

1 rm front squat 320

5-5-5-5-5 dead lift

225-255-275-285-320

6x6 good morning

165lbs

great work everybody you sure keep me inspired when i read what you all are doing.

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7/3 WOD (Kiwi's Running Seminar)

1600 M* run for time.
7:17

*We ran in lane 5 around a 400 meter track, which comes to about 1,720 meters. My 7:17 converts to a 6:48 mile. (For the math-inclined, divide your lane 5 time by 1.069 to get your mile time at same pace.)

The running seminar is 8 weeks, twice a week, timed to end just before Pier to Peak (WFS: [url]http://www.runsantabarbara.com/pier_to_peak.html[/url]). In addition to the Tuesday and Thursday running classes, I'll probably do two more weekly WOD's.

Claw

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Nice Job Claw & Clff!!

[B]WU:[/B]

400m run
3 rounds of Cindy

[B]WOD:[/B]

Back Squat:
1×5@60% [I](150#)[/I]
1×3@70% [I](175#)[/I]
1×2@80% [I](205#)[/I]
1×2@90% [I](225#)[/I]
1×1@95% [I](245#)[/I]
1×1@102.5% [I](265# (f))[/I]
– rest as needed between sets.

15 Min AMRAP of:
15 Hang Squat Clean to Thrusters 95/65 [I]Scaled to 75#.[/I]
30 Double-Unders[I] Subbed 90 Single Unders[/I]

3 round + 9 Hang Squat Clean to Thrusters.

[I]245 felt REALLY way good! 265# was only 1/2 a squat when my right knee started talkin' smack. Going to do knee work to see if that helps![/I]

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Nice Job Claw & Clff!!

[B]WU:[/B]

400m run
3 rounds of Cindy

[B]WOD:[/B]

Back Squat:
1×5@60% [I](150#)[/I]
1×3@70% [I](175#)[/I]
1×2@80% [I](205#)[/I]
1×2@90% [I](225#)[/I]
1×1@95% [I](245#)[/I]
1×1@102.5% [I](265# (f))[/I]
– rest as needed between sets.

15 Min AMRAP of:
15 Hang Squat Clean to Thrusters 95/65 [I]Scaled to 75#.[/I]
30 Double-Unders[I] Subbed 90 Single Unders[/I]

3 round + 9 Hang Squat Clean to Thrusters.

[I]245 felt REALLY way good! 265# was only 1/2 a squat when my right knee started talkin' smack and I backed off. Going to do knee work to see if that helps![/I]

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last nite

20 min amrap

5 95lb barbell rows
10 25lb per side incline dbell press
15 squats

17 2/3 rounds

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7/4 WOD
1970's themed Fourth of July Team WOD

WOD looked something like this (I forget the details, but it involved about 70 reps of 10 different movements, done as a team of 2 or 3, one athlete working at a time).
70 burpees
71 pull ups
72 wall balls
long lap run (1/3 mile)
Details get a little blurred here, but we also did kettlebell swings, box jumps, a 200 meter backwards run, 45# push presses, and we ended with a 200 meter Ultimate Medball run.

Team "Disco Balls" with Christina and Conrad. I decided not to choose the wrench and went with a three-person team instead of a two-person team. We flew through this one with one of the fastest times in the box, about 22 minutes, which was accomplished by doing short quick sets and trading off work frequently.

Claw

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7/6 WOD
Running Seminar

800 M time trial: 3:06*
400 M time trial: 1:21**

Otherwise lots of slow running to warm up, cool down. One lap was supposed to be at 80% of my 400 M time, which would have been 1:41. I came in about 1:45; interesting that I underestimated what 80% is. I'll have to equate my actual effort with about a 75% effort. It felt quite manageable.

* Lane 5 = 860 actual meters = 2:54 800 M equivalent.
** Lane 5 = 430 actual meters = 1:15 400 M equivalent.
*** Yes, I will stop doing this conversion now.

Claw

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friday nite

bench press w/24 kg kb and red bands on bamboo bar

wod

10 rounds

5 24 kg kb
40 yard run out and back

5:53

saturday

logger sports fun

spent 30 minutes as a group tossing the axe

then

starting on one side of the burling pond which had 2' of water in it run 20 feet pick up 90 lbs in plates and run back then back over for 135 lbs in plates and run back then back again for 180 lbs and run back.

was over in :53 seconds.

quite a fun workout. followed by yard work and a difficult game of frisbee golf.

sunday

breakfast in the smoke bluffs for a couple of hours of rock climbing. did 6 different climbs before the sun got over the edge and it got a bit warm.

then lunch/nap and a 2 1/2 hour bike ride. my first one in 26 months. my shoulder is not sore at all today :pepper:

then dinner and early to bed.

glad i am back at work and able to take it easy. who would have thougth getting old would still be this much fun:D

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7/8 Workout at The Spa at Bacara

Bulgarian Split Squat
5-5-5-5-5 (each leg)
35-45-50-50-50

Tabata 35# dumbbell squat cleans (aka "What the F*** Was I Thinking!?")
4.
(Yes, i came up with this one all by myself.)
First round 6, which about killed me, so the rest were 4. By the end getting that 4th rep in before 20 seconds was up was a challenge!

Tabata Double Unders
18.
I have been wanting to do this one since I first heard of it. I think Spealler gets something like 44. I managed to hit 18 first round and stuck with that. Sound rounds were very easy, some I barely managed to get all 18 in.

7/9 WOD
Started with hand stand practice. I put a folded mat (so 4 layers) behind me and let myself fall over backwards if necessary. It really seemed to help, although I am a long way from any kind of sustained hold.

Deadlift 3-3-3-3-3
225-255-275-275-275

Really felt yesterday's Bulgarian split squats in my butt, so 275 was my max. Tried 295 once but it went nowhere. Traver suggested grabbing the bar with my hands a little farther apart to make room for my adducting knees, and it was a great tip. Remember this from now on, set up with hands about 2" out from inside gnurling on bar.

5 Rounds For Time:
3 Handstand Push Ups
6 Dumbell burpee squat clean thrusters
9 Box jumps
11:01.

Can't believe we do dumbell burpee squat clean thrusters the day after my WTF Tabata dumbell squat cleans. At least I knew 35# was the weight I wanted. This just sucked!

Claw

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Last week was a de-load week for the Wendler cycle. Did my lifts and assist work and not a lot else. Slept as much as I could and feeling a lot better this week.

7/8
Bike ride - 19 miles w/ moderate climbing. 13.2 mph average speed

7/9
WU: Row 800m; t-spine and shoulder mobility; shoulder press 50, 60, 70#X5
Lift: shoulder press - 75, 90X5; 100 X10 reps
Assist: Pullups (assisted) X4X10
Ring dips 5, 7, 9, 4 (25) reps

WOD: AMRAP 10:00
45# hang power cleansX10
35# KB swingsX10
6 rounds + 6 power cleans

Cash out:
45# KB swings X20
wobble board X 3:00

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Nice work Guys!

Spent the last few days off (except for messing around with Clean & Jerks on the 4th :pepper:)

Hope all had a safe and happy 4th!

[B]WU:[/B]
400m run
Dynamic stretching (~40ft:)

-Walking Lunges
-Sumo squats
-Spidermans
-high knees (2)
-Butt kickers (2)
-knee hugs

[B]WOD:[/B]
800m run
rest
@8 min:
8min AMRAP:
10 115# Behind the Neck Push Presses [I]Scaled to 95#[/I]
20 1.5 Pood KBS
30 DUs [I]Did DU attempts, i.e. 3 single unders then a DU attempt.[/I]
then 4 min rest
then 800m run

5:15/1 round + 10 Behind the Neck Push Presses + 20 KBS + 13 DU attempts/4:37

[I]Sandbagged the 1st run. I was worried about the Behind the Neck Push Presses, but they weren't bad. The slow part was the DU attempts. Need to keep working on them! The 2nd run went easy and I was able to pass a couple of folks, even though the 800m times were slow, but they felt good! :D[/I]

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nice work everyone.

claw i feel your pain with the bulgaian split squat....after the first time i did them i had to ask my coach if he really did not like us all that much.

last nite

10 minute amrap

7 155lb front squat
200 m run

5 round plus 5 squats

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Haven't posted since my wife got me a membership to our local box. What a difference doing WODs with others as opposed to on your own. All goats are improving! Loving the camaraderie and competition!:kicking0:

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As always, reading your workouts and results fills me with admiration and motivation. Good work!

7/10
Warmup: Row 800m; t-spine and shoulder mob; deadlifts 100, 120X5, 145X3
Lift: Deadlifts 160, 180X5, 205x11
Assist: 55# good mornings X4X10
Toes to Bar X4X10
WOD: 10# wallball X 75 reps
4:37
Cashout: Wobble board

Today was the first wall ball workout since injuring shoulder eight months ago. Happy with the way it felt. First 30 shots were continuous and happened in 1:15. Then sets of 3-5 for a bit, then increasing numbers of reps before breaks until completion. Definitely need to work on my pacing.

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7/10 WOD
Kiwi's Running Seminar

10 x 300 meter run @ 80% with 100 meter walk/run cool down. No break.

1:19 [url]http://connect.garmin.com/activity/197839392[/url]
1:20 [url]http://connect.garmin.com/activity/197839397[/url]
1:20 [url]http://connect.garmin.com/activity/197839404[/url]
1:21 [url]http://connect.garmin.com/activity/197839407[/url]
1:21 [url]http://connect.garmin.com/activity/197839412[/url]
1:20 [url]http://connect.garmin.com/activity/197839419[/url]
1:17 [url]http://connect.garmin.com/activity/197839423[/url]
1:16 [url]http://connect.garmin.com/activity/197839427[/url]
1:16 [url]http://connect.garmin.com/activity/197839433[/url]
1:12 [url]http://connect.garmin.com/activity/197839440[/url]
(Yes, I got a Garmin.)

I think about 1:16 was really my 80%.

Claw

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Once again I have gotten behind on my posting so I will not bore everyone with a long list of WOD's done from 7/1 thru 7/9

7/10
wu GHD situps and back extensions
WOD 5 rounds
row 250m
10 pullup
10 pushup
10 GHD situps
10 pushups
Post Double unders

m/57/180

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[QUOTE=Jack Davis;1076026]Haven't posted since my wife got me a membership to our local box. What a difference doing WODs with others as opposed to on your own. All goats are improving! Loving the camaraderie and competition!:kicking0:[/QUOTE]Jack - So cool! Now you know how I feel in a hotel or in a globo! Clipped 14 min of my Elizabeth time from a Globo to the box!
[QUOTE=Alden Hingle;1076073]As always, reading your workouts and results fills me with admiration and motivation. Good work!...[/QUOTE]Backatcha!!
[QUOTE=Alden Hingle;1076073]...Today was the first wall ball workout since injuring shoulder eight months ago. Happy with the way it felt. First 30 shots were continuous and happened in 1:15. Then sets of 3-5 for a bit, then increasing numbers of reps before breaks until completion. Definitely need to work on my pacing.[/QUOTE]Alden - Glad it went well for you after your injury! Hear you on the pacing!! 30 Wall Balls in a row is impressive!
Claw - [QUOTE](Yes, I got a Garmin.)[/QUOTE]Sweet! Nice sprint times!!

[B]WU:[/B]
500m row
3 rounds-
3 Wall Walks
5 Pull Ups
9 Push Ups
11 Air Squats

~49 ft:
Hip openers
Hip Closers
Spidermans

[B]WOD:[/B]
5x3 135# Back Squats – rest 75 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

For time:
Run 400m
3 rounds of the BB complex-
5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex

[I]Scaled to 95#. 115# is my 3 rep max for the Hang Power Clean! :eek:.[/I]

16:42

[I]This was tougher than it looked. Hang Power Cleans are a new found goat of mine! Even the 95# were my weak point. The runs were awful! Though, since I just came back from seeing my brother-in-law who's in Hospice, It's not that bad![/I]

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last nite

3 x 10 bent row barbell 135

then 3 rm incline dbell press 45 lb dbell

then 6 rm narrow bench press 160 lbs

then home for kangaroo strip steak wrapped in bacon with yams and steamed veggies. if you have never had kanagroo before it is an amazingly tastey meat. i would not hesistate to have it again.

keep up the great work everybody.

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[QUOTE=John Burch;1076214]Once again I have gotten behind on my posting so I will not bore everyone with a long list of WOD's done from 7/1 thru 7/9

m/57/180[/QUOTE]

That's ok, John. We know you're kicking butt!

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Claw - Nice sprint times!
Bill H - Sorry to hear about your brother-in-law. I find every time I find something "to complain about," I realize I have nothing to complain about...
Cliff - I like your "cash out." Kangaroo steak sounds wonderful.

7/11
WU: Row 800m; upper body mobility work; bench press 75, 95, 115X5
Lift: Bench press 125, 140X5/ 160X8
Assist: 45# db rows X4X10
pushups X4X10
Cash out: Wobble board; lower body stretching

No WOD; today is a rest day. Probably a good thing because 160 felt heavy during that last set. I think the shoulders are still recovering from hang power cleans and wall ball.

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that's Funny Alden but Thanks

7/11
Box squat 1 rep max 235
5x8 good mornings @95
WOD FGB
total:shrug: I cannot count and work
m/57/180

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last nite

2 rm front squat 295 lbs

1 rm dead lift w/ 5/8" chains 395 lbs

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Hey people, likewise behind in posting.
Yesterday: 15 minutes of 1 rep hang cleans without hip extension (weird).65 to 155. This actually turned into a warm up for

WOD
12 AMRAP

10 left arm clean and jerk 24 kg KB
15 kb swings
10 right arm clean and jerk
15 Kb sdhp

3r, 3 clean and jerk.

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7/12 WOD
Kiwi's Running Seminar

Warm up consisted of jog up San Roque from State to past Foothill, about 0.85 miles; then,

7 rounds of 100% effort up Heartbreak Hill
1:54 [url]http://connect.garmin.com/activity/198462591[/url]
2:00 [url]http://connect.garmin.com/activity/198462595[/url]
2:00 [url]http://connect.garmin.com/activity/198462599[/url]
2:04 [url]http://connect.garmin.com/activity/198462606[/url]
2:09 [url]http://connect.garmin.com/activity/198462615[/url]
2:11 [url]http://connect.garmin.com/activity/198462624[/url]
2:06 [url]http://connect.garmin.com/activity/198462628[/url] (* This was edited down to 2:06 because I forgot to turn my timer off at end; which pretty much tells the story about these god-awful uphill runs.)

Cool down, jog back down to cars at State and San Roque.

Claw

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Alden - Thanks! My Brother-in-law went from a vibrant intelligent man four years ago to hospice after suffering heart attacks, strokes, and now cancer. It just shows me that we have much to be thankful for and that no matter how we suck at the WODs, there are those who suffer FAR worse.

Cliff- I'm with Alden on that afterWOD!!

Pat - Impressive hang Cleans!! How do you do it without the hip extension? I thought Hang Cleans were to develop the hip extension. Am I missing something?

JB - You still doing Burpees?!?! (Yay! Burpees!!)

Claw - That Garmin is still SWEET!! Nice job on the sprints!!

[B]WU:[/B]
400m run
100m Bear Clawl

[B]WOD:[/B]
Functional Honda Element Push/Pull
4 rounds:
~100m Honda Element (~3500lbs) Push (~50 out/~50 back)

then
2 rounds:
~50m Honda Element (~3500lbs) Pull with a rope (Arms ONLY!) (then Push back)

[I]We had 8 folks this time around - and a Honda Civic for scale. 3 of the pushes I did between1:03 & 1:13. the 3rd one I was able to do in under 55 secs! (Got into a race with the CFWP president (A beast!) which REALLY helped!). The pulls were faster, around 55 secs. These Functional WODs are a blast!![/I]

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william that honda push/pull sounds like a lot of fun.

so the gym just got a new lifting platform for the outside earlier this week. i was talking to jesse about it since the owners of the gym are off to LA for the games this weekend and them never having been there i mentioned he should go to venice beach to check out muscle beach.

as conversation tend to go by the time it was over he wants to have a muscle beach day at our gym when they get back. kinda of like lots of heavy weights, cut of jeans, work boots and flannel shirts with the sleeves cut off them as well. totaly looking forward to that. :D

last nite modified barbra

20 ring row
30 inclince push up
40 sit up
50 squat
3 minute rest
5 rounds

38:06

followed by an intense game of frisbee golf.

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7/13 WOD

Hang Squat Snatch
2-2-2-2-2
65-75-85-95-85
Actually did a lot more than 2 reps at each weight. 95 was not moving efficiently, and I had to go back to 65 to get one I was proud of. Not sure I'll ever be able to generate enough explosiveness to move any kind of serious weight in a proper squat snatch. :(

3 Rounds For Reps:
1 Min Toes-to-Bar = 17, 17, 14
1 Min Sumo Deadlift High Pull (95#/65#) = 10, 11, 11
1 Min Wall balls = 15, 17, 17
1 Min rest

Total = 129.
Not much to say about this. I have not been eating well recently and it shows here. Absolutely out of gas from start to finish. Ugh. Can't wait for next Paleo Challenge to start!

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7564419340/[/url]

Claw

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Cliff - it was a blast!! I REALLY enjoy doing the Functional WODs they've been programming!! Nice Barbara! That's a tough WOD any way you scale it!!

That Muscle Beach stuff sounds like fun! My 24 year old wants to do that in our back yard!!

Claw - Hang anything is tough!! Nice Job! Feel your pain on being out of gas!!

[B]WU:[/B]
400 m row
2 rounds
15m squat walks
2 wall walks
10 KBS 1.5 Pood

[B]WOD:[/B]
"Nick"
12RFT:
10 Dumbbell Hang Squat Cleans (45# [I](Scaled to 30#)[/I])
6 Dumbbell HSPUs [I](Scaled to kneeing off the 24" box holding on to the Dumbbells!)[/I]

24:35

[I]WHAT A SHOULDER KILLER!! Just happy I got through it in under 25 min!![/I]

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30 power snatch (floor to overhead) 75# 2:23 then right into run: ran new bike trail by my house, crossed and came back on the other side.

17:08 total

Now I am watching the 60+ lady masters kicking butt. I am so inspired! WTF is this age thing, I'll mist up over ladies doing pull-ups?!!! :yikes:

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7/14 Workout @ Bacara
AMREP 10
55# one-armed dumbbell snatches

100
Did sets of 5 alternating left arm, right arm. This was a pretty tough metcon WOD. Quickly devolved to needing to rest 5-10 breaths between each set of 5, with each set plus rest taking about 30 seconds. 20 sets of 5 = 100.

(P.S. I have been a member at Bacara for a week now, so it's time to start filling the suggestion box. There are tons of treadmills and elliptical machines in the cardio room; I asked for a Concept 2 rower. Assuming that comes in, a squat cage and Oly bar are next!)

7/16 WOD
"Lynne"
5 Rounds for reps:
Max Bodyweight Bench Press (Women = 60% of bodyweight)
Max Pullups
3 Min rest

Used 155#, an optimistic assessment of my bodyweight. Last time I did this I started at 155 but dropped to 145. This time I wanted to go heavier, even though it cost reps. Much improvement on my pull up numbers this time; pleased that they increased on rounds 3 to 5.

5 bench press, 23 pull ups
6 bench press, 18 pull ups
4 bench press, 13 pull ups
3 bench press, 16 pull ups
3 bench press, 17 pull ups

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7583790740/[/url]

Claw

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7/16
WU: Row 900m; upper body mobility; deadlifts 95, 120X5, 145X3
Lift: Deadlifts 170, 195X3, 220X8
Assist: 55# good mornings X5X10; T2B X4X10
WOD: 35# KB swings X100 4:42

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Elizabeth

21-15-9

135 clean
ring dips

10:17

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Great work Pat
William I have slowed down some on the Burpees at 5865 for the year gonna pick it up before the end of the month! Thanks

1 rep push press 195
3 rep pin press 205
4x6 tri extensions @ 25 DB

WOD 15:00 EMOM
5 DL @ 185
1 Burpee MU

m/57/180

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7-16-12

For time:

25 DL @ 225#
Run 1/2 mile, do 25 air squats, run 1/2 mile back.

15:10

96 degrees and humid for this one.

Congrats to Annie and Rich, $500,000 in two years, not to shabby. I wonder if Annie will pay as much (or more) than Rich in taxes?

The Tax System in Iceland: [url]http://www.go-to-iceland.com/tax-system.html[/url] (WFS)

Income tax rate
There is a 35.72% tax on wages and salaries

Dividends and interests
There is a 10% tax on dividends and interests.