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combined a few things from a couple of workouts today.

4 X 800m run, record ea. and take rest in between repeats. Modified this to 1K row. Times 4:40, 4:39, 4:37, 4:29.

75# power snatch for 75 reps. Record time. Did 50 X 25#dumbbell power snatch alternating hands w. ea. rep. Did not record time.

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Thanks everyone for the Fran comments....

[B]06.04.2010-Friday[/B]
AM: 30 Burpees 15# Vest

PM:
Warmup: Row 500, situps, pushups, squats, pec corner and doorway stretch, shoulder mobility & stretch.....

[B]WOD:[/B]
5 rounds for time of:
7 handstand push-ups
30 double unders
(rx'd=head floor, standard criteria w/35#plates and abmat)
((sub for double unders is 100 singles + 30 lateral tuck jumps over 12"hurdle))
[B]11:04 Modified Abmat plus towel[/B]. Double unders I killed them; the shoulder slowed me up, def. lost strength during the last 8 weeks, did this in Feb @ 9:00 or so. Tried the rx HSPU (for ladies it was floor & abmat). I was able to get one (test the shoulder,) but I could tell it would be too much. Was worried about the shoulder here but it was kinda ok. Nowhere to go but get stronger!

Post WOD:
Diesel Crew Shoulder Prehab Circuit 2

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Last workout of our Paleo Challenge.

Max Effort Thruster, 155 lbs. PR

Failed here twice at the games. Happy with this result

WOD

AMRAP on the minute, Squat, Box Jump, Push up

12 full + 13, 13, 10 PR

(last 12 full, +13, 8)

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WU
20 GHD situps
20 GHD back extensions
20 squat
3X10 O/H/S @ 65#
9 O/H/S @95#

WOD
20 Push jerk @ 95#
30 24" box jump
20 push jerk @ 95#
4:25

Post WOD
7 rounds of 6 Pullup
row 250m
row 500m
row 250m
5 35# KB TGU ea arm
5 35# overhead lunge ea arm

stretching

m/55/178 CrossFitChesterton

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[B]06.05.2010-Saturday[/B]

HOME:
Warmup: situps, pushups, walking lunge, squat, OH squat, shoulder mobility & stretch

[B]WOD[/B]
For time:
run 400 meters
10-9-8-7-6-5-4-3-2-1
hang cleans - 115# (75#) / burpees
run 400 meters
**run 400, then do the couplet of hang cleans / burpees from 10 down to 1, then run another 400... and your done!**
[B]15:11 75#[/B] all plank burpees. Last 400 was horrible, its about 90 and humid, sun came out in the middle of this, I should work more on endurance. Walked like half the last 400 :o

Diesel Crew Shoulder Rehab Day 3

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[B]Deb, [/B]

You've been killing those workouts! Awesome. Can't think of more of a suckfest than doing burpees in a weight vest. Probably a good idea for really improving them - - quickly!

[B]Jeff,[/B]

Props on the Thruster 1RM success!

[I][B]100605 SATURDAY - [/B][/I][B]CrossFit Total Day......

CF Sonora WU... then
[/B]
[B]Shoulder Press = [/B]125. Still a bit off my PR, but my best lift since my reset.
[B]Back Squat[/B] = 215. [B]30# PR![/B] Stoked!
[B]Dead Lift[/B] = 295. Off my PR, but I'll take it. Tried 305, but couldn't get it more than about 6" off the ground....
[B]CFT: 635 [/B]
[I]My old PR was 660; the last CFT I did was 600, so at least I'm moving in the right direction![/I]

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AMRAP in 20 minutes: ascent rock wall climbing. Each time the floor is touched 5 burpees. 8 ascents, 40 burpees. This was not continuous work as one of three instructors would point out technical aspects of the climb.

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Run 1 mile, Row 2000 M, Run 1 mile for time.

I forgot what this is called.

33:52

We live on a hill, not much level ground on the route :-)

Thanks Dan for the measuring wheel.

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6-5-2010
Press 1-1-1-1-1
[B]145,[/B] 155f, [B]155, 165[/B], 180f, 175f, 1[B]65, 170[/B]

Rest 5 min, then

For times:
-15 pull-ups
-run 400 m
-20 kb swings, 53 lbs

[B]3:01, 3:15, 3;29, 3:33[/B]

Rest 1 min. Then repeat for a total of 4 cycles

Extra work-spend 1:00 in an L-sit on the rings

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[QUOTE=Pat Quigley;793198]AMRAP in 20 minutes: ascent rock wall climbing. Each time the floor is touched 5 burpees. 8 ascents, 40 burpees. This was not continuous work as one of three instructors would point out technical aspects of the climb.[/QUOTE]

That is one sexy metcon :notworth: