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[Terry Dickman]

Hey All,
Just checking in. Been a while since I posted. Lot's of solid work going on.
Welcome to the new folks (Michelle, Cliff, and anyone else I missed)...not sure if it's should be belated or what, looks like they' have been online for a while, and I feel like a new comer. Glad to see a post from Steve.

I started posting my workouts on beyond the whiteboard, again. WFS

Competed last month in Level 10 Strength Challenge...WFS...I was the only over 50 guy competing, there were a couple 40+ year olds. I placed 32 out of 38...4 WODs in one day really takes it out of you...I was actually glad to not make the final cut for the last WOD.

I started up Wendler 5/3/1 again (never finished it the first time), but haven't missed a day yet. I signed up for a power lifting competition in Jan so trying to get me numbers up.

Talk to you all later.

[Bill Hoogsteden]

Guys - thanks for the kind words. My son has bipolar disorder & we're going to have a lot of work to do. What can I say, when it rains, it pours.

Deb- We just got a couple of 2 Pood Kettle bells in the box. They scare me! That's awesome that you're working with them!

John - Hope your back is better. Done my share of back injuries this year! I feel your pain!

WU:
400m run
2 box lengths
high knees
Butt kickers
Frankenstein walks
skip for height
skip for distance
broad jump
inch worms (5 push ups)
10 push up/ arm raises

WOD:

"Blake"

4 RFT
100ft walking lunges with 45# held over head
30 24" box jumps
20 20# Wall Ball shots
10 Hand Stand Push ups

35:01

Hero WOD's suck! Doing the box jumps after the lunges were awful! I was still breathing heavy during the 1st 15 reps of box jumps! Had to break them down into 3 rep chunks! The 1st round took me 9 minutes, so I felt good about the time!


Oh, nuts! Still have to get the Burpees (Yay! Burpees!) done!!

[Jim Colby]

Originally Posted by Deb Borbone

oh yeah, Jim
I swung the guys 70# kb today - hysterical!! American swings, 2-3x - when that thing's coming down, it's COMING DOWN!!! Almost pulled me into an involuntary forward roll!!

Yeah, the 70# KB is a naughty boy. However, I felt sorry for him sitting alone in the garage for so long, so was glad to take him out again for Whitten. It can get really interesting doing heavy swings during hot summer days when my hands get sweaty.

William, sorry to hear the news. I can tell that you are not someone to shy away from hard work and I know that you will prevail. Crossfit will definitely help carry you through some tougher times. A fit body makes for a stronger mind.

John, hope your back feels better, those portable hoops are really heavy.

Terry, keep up the good work.

December 15
Another long work day and another missed WOD.

December 16
Warm-Up
5 minutes of jump rope drills
3 circuits: 3 strict pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work
WOD
Deadlift: 135#x10, 185#x5, 230#x5, 170#x5, 305#x7
Shoulder press: 45#x10, 105#x5, 125#x5, 140#x6
Warm-down
Shower

Think I'll do some cardio tomorrow, maybe a swim WOD and skiing leg WOD. Work load should lighten up a bit now.

[Jim Colby]

December 17
Swim Workout
1 x400 yds warm-up (untimed)
2x200 yds @ ~3:35-36 pace
4x100 yds @ ~ 1:40-41 pace
6 x 50 yds @ ~ 0:45-46 pace

First swim workout in a few months and the absence made its presence known today. The last time I did this WOD, my 100s were in the mid- to high- 1:30s. I'll try to do this 3x/week over the winter. Christmas shopping took precedence over WOD #2 today (the ski leg workout).

[Deb Weber]

Hear you on the sweaty hands Jim. Geez!!

12.17.2010-Friday-Day 5


Warmup: Row 500, lunge, squat, et al shoulder mobility & stretch

Strength: Deadlift
5x105
5x135
3x155
3x210
3x220
3x235 (10 - I was pretty happy about that)

WOD
4 rounds for time of:
25 ring dips
25 toes to bar
400 meter run
30:41? I think. Something like that. I was happy with that, comparable to the other girls plus, I asked tonite about the dips ROM (I been getting a little discouraged), and my coach told me only he and one other guy did full ROM dips. I used a skinny band, full ROM, no kip takes me forever. I also noticed that my one arm is weaker, the elbow goes out during them (this is the shoulder I had surgery on). So, a lot to work on. Managed the Toes to Bar slow but ok....not too bad on the shoulders, I upped my fat and seem to be less sore wondering if they're related.

[Bill Hoogsteden]

Jim - Thanks. The one thing that helped this week was getting back in the box! Burpees (Yay! Burpees!) were good (can't believe I said that!) but they weren't the same thing. The good hews is that we've got my son home & we have meds & therapy to help him.

BTW, Love the swimming WOD. Have you checked out some of the swimming stuff on the Journal site? Good Stuff!

WU:
300m run
2 rounds
side steps & sprints
Butt kickers & high knees

10 air squats
10 push ups
10 sit ups

WOD:
AMRAP
400m run
225# dead lifts, 5 reps
in 12 min

3 rounds and 50m

My running was hell but I kept at it. Getting used to 225# though cranking them out one after another is something I need to work on! I was tempted to add another 20# but had "an attack of sanity"!

1 min Burpee (Yay! Burpees!) Challenge. (As many Burpee (Yay! Burpees!) you can do in a minute.)

17

Felt good about that since in Sept., I was only able to do 19 in 90 seconds! Must be doing something right.

(BTW finished the remaining 30 for today's quota tonight!)

[Cliff Miller]

bizzar day.

started with the alarm going off at 5:20 getting into the wifes car so she could drive me to the ferry, look at the clock in the car and it says 4:20. seems like she advanced an hour on the alarm clock when she was setting it.

get back to squamish do my moring shoulder work out with 45 lbs for 18 minutes of sled work.

tonite at the box

3 rounds 30-20lb ball slams, 30-green band good mornings and 800 m. run.

24:32

back to the sunshine coast for the weekend and then back to squamish for sunday nite's prep class for the 24hours of rowing. looking forward to this class.

[John Jaeckel]

12.17.10

Warmup
250m row
5 OHS w/ Oly bar
Stretch

Strength
OHS
5x95
3x115
1x125

WOD
Dumbbell Bench Press
2x every :60
45s, 50s, 55s, 60s. 65s, 70s, 75s, 80s

Cashout
20 body rows

[Deb Weber]

12.18.2010-Xmas WOD / RedShed Xmas Party!

Warmup - squats, lunges, pushups that was kinda it

WOD: 12 rounds of CrossFitmas for time of:
(barbells-95# (55#), kettlebells-24kg (16kg), box jumps-24" (20"), medballs-20# (16#)
In the [ ] round of CrossFitmas, my two coaches gave to me...

1 overhead squat (ohs)
2 power snactch, 1 ohs
3 sumo deadlift high pulls (sdhp), 2 power snatch, 1 ohs
4 push press (pp), 3 sdhp, 2 power snatch, 1 ohs
5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
6 kettlebell swings (kbs), 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
8 box jumps (bj), 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch 1 ohs
10 med ball cleans (mbc), 9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
11 hand release push-ups (hrpu), 10 mbc, 9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power cleans, 1 ohs
12 goblet walking lunges, 11 hrpu, 10 mbc, 9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs

33:01 Rx All plank pushups and burpees no knees on the ground, my pullups were so good today my coach remarked on it, BJs were good, pbly could be faster if I hadnt deadlifted last nite or woke at 1:30. so yeah I was happy w/this.

[Pat Quigley]

took most of this week off. Fatique and some inflammation in one arm, wrist, and thumb. Ice, heat, massage, stretch. Got my belt and singlet in the mail the other day. Spent this day getting caught up on the Wendler for BP, DL, and OHP. This was "deload week". Tried the new belt. This is going to take some getting used to.

DL:5X175,220,265

OHP: 5X75,90,110

BP:5X100,125,150.

"Karen" 150 Wall Ball,20#. Finished in 6:50. PR