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[Jeff Kilinski]

Was logging some of my stuff on beyondthewhiteboard and the following was at the top,

"You're only as good as the person behind you"

[Diane Dennis]

I forgot to post last Friday - 01/22/09. We did 3-3-3-3-3 Back Squats and I was terrible. Mentally, I was unprepared to squat without the security of a squat rack and I never seemed to be positioned properly over the dynamax ball so I would squat and miss it. Ughh.

Saturday was a scheduled rest day and Sunday was an unscheduled rest day.

Today - 01/25/10
7AM workout at CrossFit Confluence

WU - 1000m row; 2X normal WU; additional stretching lunges and other weird stretching thingies

WOD:
*Complete as many rounds as possible in 20 minutes of

15 Push ups
12 Ring dips
9 Push jerks @ 115lbs.

knee push-ups again
box dips
45# bar

6 rounds + 2 push ups

Wow. My left shoulder started to fail on round five and I struggled through round 6. I drove home with one arm because my left arm was immobilized.

[Diane Mahoney]

Originally Posted by John Scott Rezendes

1-22-10I did manage a Deck-o-cards WO one day where each of the suites represents an exercise (i.e. spades=burpees, hearts=squats, etc) and you do the number of reps indicated on the card...(face cards=11,12,13 and an ace=15) as quickly as as you can deal from a shuffled deck. A fun, fast workout...perfect for a hotel room. I think I'm gonna call it the Deck-o-Death.

We did a deck of cards workout two Sundays ago, but pulled the facecards and jokers = burpees. Got a chance to repeat it yesterday and improved everything except for time. It was awesome!

I haven't been very good about checking in here, but things are well and I am still loving CrossFit!

[John Jaeckel]

1/25/10:

WARMUP—
Bike
25 SDHP (53 lb's)
20 pushups
30 flutter kicks (4 ct.)

WOD—
"Elizabeth"
21, 15, 9
135 lb. cleans/ring dips

12:53 (as RX'ed, no assists)

[Diane Dennis]

After complete muscle failure in my left shoulder early this morning, I painted an entire room in my house later today. Pretty darned functional, eh? I think this CrossFit stuff works

[Pat Quigley]

Diane M. good to see you back.

Diane D. "wash on, wash, off"

did the workout from Saturday (100123)

1 RFT: 225 DL, 15 Reps, 5o Pul Ups
225 DL, 12 Reps, 40 Pul Ups
225 DL, 9 reps, 30 Pul ups
225 DL, 6 Reps, 20 Pul ups.
225 DL, 3 Reps, 10 Pul ups.

I scaled this to 40, 30, 20, 10, and 5 Pull ups. Completed in 14:58. This is allot of pull ups. My hands were petty torn up after this. We need one of the little figures for bleeding!

[John Scott Rezendes]

John J. Great work on the OHS
Diane! Cool deal on the cards WO. My kids love to torture me with a full deck...my daughter thinks kipping is cheating so I rarely let her choose pullups for one of the suites.

1-25-10
WU: dips, DH pullups, eleveated ring pushups, BW squats, #40 KB swings, SU

WOD: AMRAP in 15 minutes of
5 x burpees
10 x GHD
20 x #20 Wallball shots

5 rounds plus 2 burpees. Darned WB shots slowed me down. Followed it up with a 10 min C2 row of 2070 meters. Smoked. I'm participating in something called the Walk to Iraq to show support for my wifes unit. Somehow I'm (we're) supposed to walk/run/swim/bike/row 13,000 miles (+/-) by April. Yeah, stay tuned for that.

[John Burch]

Diane Mahoney dont stay gone so long!

CFC WU
DL
95# X 10
225# X 5
245# X 5
265# X 5
285# X 5
315# X 5
335# X 1
355# X 1
365# F X 3
WOD Row 1:00 rest 1:00 repeat for 6 rounds
Total 1768m
5 rounds
15 V ups
15 24" Box Jump
8:58

m/55/178 CrossFit Chesterton

[Terry Dickman]

Starting my repeat of benchmark WODs after 8 weeks of doing MEBB. Off to a good start , increased my CFT from 885 to 940.

CF Total: 940
Back Squat 315
Shoulder Press 175
Deadlift 450

Kind of nervous about having to do Helen tomorrow.

[Deb Weber]

01.25.2010-Monday

Warmup:
Row, squats, situps, pushups, pullups, shoulder work, stretching

WOD
Complete as many rounds as possible in 20 minutes of:
15 deadlifts - 155# (95#)
5 burpees
15 kettlebell swings - 24kg (16kg)
5 burpees
6+15 Could easily have gotten a few more rounds at least, chose to rest 15-20 seconds between each DL/DB - great form EVERY rep JEFF thanks - pbly due to whole9 article


22 Double Unders

Bench Press: 10x45#, 10x65#, 5x75#, 5x85#
Easy! can do more weight, didnt push it havent benched in a year and a half.