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[Jim Cordes]

10/10 (?) WOD (cruise vacation)
Run/power walk about a mile uphill from tour bus to Gambino Winery in Sicily, Italy.
Link to Google maps of winery, bus parked at highway (WFS): http://tinyurl.com/8l9douc
Unknown time, unknown distance, but about one mile.

10/11 WOD (cruise ship gym)
5 x 5 seated dumbbell presses
30-35-40-40-40
5 x 12 dumbbell lunges
30-40-40-40-50
5 x 10 weighted decline situp with foot anchors
15-15-15-15-15

10/13 WOD (cruise vacation)
Walk up 1,300 steps from Old Town Kotor to Fortress for time.
(View from top (WFS): https://sphotos-a.xx.fbcdn.net/hphot...85758207_n.jpg)
18:46

10/19 WOD
Halting Power Clean
2-2-2-2-2-2-2-2-2-2
95-95-115-115-125-125-135-135-145-155

Tabata Row (cal)
5

First real WOD in basically three weeks, since the week before my two-week vacation I was so busy getting ready I barely had time to WOD. Pleased with PC's. Felt like they clicked. Finally figured out that I only have to pull high enough to get clearance to pop under bar to catch it.
Tabata row showed the loss of metcon from the vacation (and the 5 extra pounds I added). Started with 7's, then 6's, only once got that damned 5, otherwise would have been a 6.

Claw

[Cliff Miller]

welcome back jim. everybody needs a break every now and then

wendsday....gyms 3 birthday....teams of 2 wod...board game type of wod....not quite sure how but my team won in our class and had the 3 rd highest score of the day....

tonite

bamboo kettle bell bench with red bands 16 kg kb 3x20
dbell bench 40 lb 3 x 20
3 RM ring row to max height box got to 24"

then chili making for 100 for time...team of 3....just under an hour and for tomorrow's bike race we have 5 brisket smoking and 20 pounds of pork belly waiting to be cooked and me in the middle of my 28 day food challenge with still only 2 points and not being able to partake in the chili cause of all the caned stuff in it or the brisket cause i brined it in root beer and maple syurp....oh well gotta go with the pork belly i guess

[Bill Houghton]

Hey guys, where has Deb Weber gone? Do you know if she is ok? A lady on another forum asked me for a link to Over 50 CrossFitters. I was surprised to find the last few pages of posts are all of the guys with no ladies posting.

[Deb Weber]

Here I am! I usually post in my own log, not a lot to learn from my stuff its all weightlifting 101. Wheres pat q? where are the other ladies that used to post? Busy im sure. I dont post much in here, its a little intimidating, actually for me its the whole board, everybody so strong prs all over. Its all good. inspiring, keeps me playing catchup, I guess
I posted a news clip yesterday, a lady jumped a 7 ft wall escaping a gunman...my first thought?...must be a crossfitter. Someone pointed out a cfer woulda kicked his butt!!

[Cliff Miller]

this morning in the dark cool wet rain 5 km run 29:41

brisket looks and smells great after being on the smoker overnite

[Alden Hingle]

Cliff - Your posts always make me hungry.

Was on travel again this week. Managed to get all my lifts in this week courtesy of the local globo in Rosslyn, VA.

10/20
Warmup: Row 700m; back squats 45, 80, 100, 120X5
Lift: Back squats 140, 160X3/ 180X6
Cashout: 10 mile bicycle ride with hills

[Bill Hoogsteden]

Nice work guys!

Cliff - What Alden said!!

18 Oct:

800m run
100 SUs

75 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

19 Oct:
WU:
.55556mi run
100 SUs
10 DU attempts (3SUs & 1 DU Attempt)
10 24" Box Jumps Trying to keep the jumps QUICK!

WOD:
500m row
50 Wall Balls @ 20#
400m row
40 Wall Balls @ 20#
400m row
30 Wall Balls @ 20#
200m row
20 Wall Balls @ 20#
100m row
10 Wall Balls @ 20#

19:55
"Karen" interspersed with Wall Balls. Tried to do 'em in subsets of 5. Was able to do the last 10 straight, which helped me break 20 min!!

76 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

20 Oct:
77 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

[Bill Hoogsteden]

21 Oct:

78 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

22 Oct:

WU:
.5555556mi run
100 SUs
DU Attempts

2 rounds:
10 Push Up
10 Air Squats

50m:
Butt Kickers
High Knees

WOD:
Eight rounds for max reps of:
115 pound Hang power clean,
20 seconds Rest 10 seconds
115 pound Push press,
20 seconds Rest 10 seconds

53
Merged them all together. Did more Push Presses. Just glad I was able to get all the HPCs!!

79 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

[Cliff Miller]

i love the challenge of cooking for large groups and after several years of doing it have most of the bugs worked out so now i can concentrate on having fun doing so. it still is a lot of work but it is a labour of love.

tonite 5 RM back squat 310lbs
then 1 x 6 deal lift 310lbs
then 5 x 25 roman chair dbell press 20lb dbells

keep up the great work everybody

[Bill Hoogsteden]

Cliff - Got to figure a way to sneak across the border to get some of your eats!! Nice work! (That is DEAD Lift, right?)

WU:
.33333mi run
100 SUs
DU practice

3 rounds:
10 Push Ups
10 Squats

WOD:
7X2 Hi-Hang Cleans (knee extension only) – heaviest possible, rest 60 sec.

-then-

4 rounds for total reps of:

In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.
*Rest 90 seconds after each round (including the final round).

-then-

400m Run for time (absolutely all out effort).

50#-70#-80#-90#-100#-110#-115#-135#(f) 115 felt SO EASY. This is more mental than anything else. Doing the WOD in the Base Globo is NOT the same!)

Scaled to 25# Dumbbell OHS 31 reps

1:52 for the run.
My hammies were feeling it! Rowing went well & was able to do about 7 OHS per round. The rest helped, but is a little nerve racking.

80 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!