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Today's Rx'd WOD - 30 Muscle-ups for time - Ha,ha,ha. Very funny.

Worked on ring dips and pull ups and bench press.

WU: 2000m row at easy-mod pace; Burg WU first with my weighted PVC and then with the bar. Pretty stiff and sore from yesterday and it took a while to loosen up.

Coached wife on her weight lifting. BTW, coaching your spouse is very, very...well let's call it challenging. She's a difficult client.

During her breaks, I worked on ring dips. Did a couple series (didn't count) of jumping dips to practice stabilizing at the extended position. Then I rigged a band to do assisted ring dips. First with the med band and then more reps later with the heavy band. Using the bands for ring dips is kind of awkward.

Then I did my SS Bench Press progression. WU sets 45x2x5, 75x1x5, 110x1x3, 140x1x2. Working sets 170x3x5.

Then did four sets of assisted pull ups with medium band -10,10,15,15.
Also, taught my second oldest son bench press and helped him determine his starting weight for SS progression. Taught him some squat rudiments with the PVC.

That's enough for today.

:broc:

Dancing broccoli. Just because.

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Charlie,

Happy Easter to you and yours. Wonderful you have gotten your family involved! :pepper:Have a dancing pepper while you're at it!

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[quote=John Burch;564455]Thanks every for welcoming me to the over 50 CrossFitters!

did recon ron in the a.m. and im in week 8

Pull-ups 12-10-10-8-9-6-7-8-6-7-7-6-6-5-5-4-3=119 OPPS

Dips 15-15-10-10-10-6-10-7-10-8-10-9=120


Male 5'11"-184lbs-54 yrs old.[/quote]

That's a ton of work, John! Awesome! Happy Easter to you and yours.

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Took a rest day Sunday.
Today I did
60 pull-ups, 60 assisted pull-ups, 120 assisted dips in 28:47

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week 8 of recon ron

back extensions-20-20-15

hanging leg raises-20-15-15

kb swings @ 20kg 15-15

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John,

Had to do a search about Recon Ron. Very interesting. Going to apply the technique to push ups and see what happens. So Week 1 RRPU.

All,

The new WOD looks brutal.

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090413
Lynne
Five rounds for max reps of:
Body weight bench press (200lbs)
Pull-ups

8/13, 8/13, 6/10, 5/9, 4/9 - 85

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[quote=Terry Dickman;565370]090413
Lynne
Five rounds for max reps of:
Body weight bench press (200lbs)
Pull-ups

8/13, 8/13, 6/10, 5/9, 4/9 - 85[/quote]

Strong work, Terry!

Definitely feeling not having worked out......but on the bright side, the part time job is a go.....if I pass my background and psych....

Take care!

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Did modified "DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

I did 135lb. DL, 85lb. HPC, 85lb. Push jerks
Did not get a correct time because my bars kept being used by others and I had to rack weights three different times. Took me 21 minutes with all the extra tasks.

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[QUOTE=Mark Ervi;565458]Did modified "DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

I did 135lb. DL, 85lb. HPC, 85lb. Push jerks
Did not get a correct time because my bars kept being used by others and I had to rack weights three different times. Took me 21 minutes with all the extra tasks.[/QUOTE]

Nice Work Mark! Damn globo's..I don't think I could deal with that :)

Hey Steve, so what are you doing part time?