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12-9-6
Thrusters, 65#
21-15-9
Pull ups (assisted)
5:40
Boy do I suck (wind and a lot of it!)
Well I am back after a long and regretful vacation from anything.

M/48/230/5’10

CrossFit Camp Eggers, AFG

5 RFT:
Row 400 meters
25 squats
25 sit-ups

20:34

From Monday
12 wallballs(sub 12kg db thrusters)
12 toe to bar(well close to the bar anyway)
5 rft
a stunning 15:04. A truly epic result :(

WOD 120111 (Rx’d) Filthy 50
Box jump 24”,
Jumping pull ups,
T-bar swings 1 pd,
Walking lunge steps,
Knees to elbows,
Push press 45lb,
Back extensions,
Wall ball 20lb,
Burpees,
Double unders
Time: 35:36

Splits: BJ 2:39, PU 1:29, swing 2:40, lunge 1:55, K2E 6:05, PP 2:30, back 3:21, WB 5:22, burpee 7:25, DU 2:12

First time Rx’d. Last time was all 35’s (with sit ups not K2E) done in 17:19 on 29/6/11. I expected to lose time on K2E but had to break the WB a lot so as not to throw up and then burpees after that ....... I now have a new respect for the difference between Pack and Rx’d scaling but glad I had a go !

120111

“Filthy Fifty”

Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups (kipping - no bar low enough for jumping)
35 Kettlebell swings, 1 pood (30lb)
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20   10 pound ball (heaviest available)
35 Burpees
35 Double unders 70 single unders (still nursing a calf strain - didn’t want to push it)

Time: 18:40

Proudly reprazzentin’ Salerno CrossFit !

W/U, then a pack-ish Kelly:

3 RFT
400m (t-mill) run
30 box jumps (19” box) ...seriously, what kind of gym has a 19” box ?!?! 
30 wall-ball shots (15-lb ball sub, they didn’t have a 20-pounder).

17:28

Man, was i winded.  i’m pleased with overall effort, and today’s WoD marks the first time i could start and complete a WoD without having to chase down a piece of equipment i secured LOL

WoD 13/12-11

CFWU

3RFT Pack
Dumbbell squat snatch, 15 reps, right arm - 12.5 KG
15 Sit-ups
Dumbbell squat snatch, 15 reps, left arm - 12.5 KG
15 Toes to bar

Time: 10:34

Wall Squats, Push Press, Bent Over Row, Burpees
5:30 class w/Darrick

Before: s/m, 3x: 20 DU, 7 squats, 7 ring rows, 7 KBS (USA)

5 RFT
20 wall squats
15 Push Press @43/95
10 Bent over rows @43/95
5 burpees
16:27

Broke up the PPs, 8-7 and 5-5-5 except for rd 1

Since I really lack at pull-up’s, I started with a little program to progress that. 4,3,2,2,2 today.

1h on Concept2 - 15107m. It’s a GOOD rest day

From 1/16/12

Run four 1/2mi intervals: 4:21, 4:14, 4:10, 3:57

Cleans - 95x8, 115x8, 135x5, 150x4, 160x3, 165x2, 135x7

4 rounds NFT
10 HSPU
10 KB Swings (1.5pood)
10 KTE

Puppies
Three rounds for time of:
12 Wallball shots, 15 pound ball
12 Toes in the general vicinity of the bar

3:13, 4:46, 3:24 = 11:23

Wallball unbroken, but pretty gassed after them.
My lack of effort of the last couple of months is showing up a lot.

Tabata This

Row   8 pr by 1
Squat 14 pr -1
Pull   6
Push   4 pr -10
Sit     5 pr -7
37 13 off pr

Bonked on the last round of pushups…struggled to the end.  I was going hard but my body would just did not move.  Head is still spinning 15min later.  I feel terrible. 

TT is always like this.

EDIT:  I just realized I missed the one minute rests…I think I missed them last time as well.

Warm Up
Jump rope
Heavy bag
Push-ups
sit-ups
Ring rows
Good Mornings
Squats

Strength
Worked on squat mechanics,( no box). 45-75 lbs.

WoD
Puppies
Three rounds for time of:
12 Wallball shots, 15 pound ball
12 Toes-to-bar & Progressions

6:23

WU:
hip, shoulder, elbow and wrist mobility w/pvc pipe

Strength & Skill:
2x5 of each w/ bar
snatch grip deadlift
snatch pull
high pull
hang power snatch
overhead squat
squat snatch

run or 10 abmat sit-ups between each attempt while partner does their reps

WOD:
5 rounds for time @ 135#
12 Snatch width deadlifts
9 hang power snatch
6 over head squat

time: 13’42
last time: 9, 6, 3 each round same weight: 8’49

120115 Wod 5k

I went to the community track to run, with my new kicks!  First mile was 8:41.  My typical knee pain started in my 6th lap, so I cut it at 1.5 miles so I can be functional tomorrow.  Total time was 12:48 for 6 laps (I think it is a quarter mile track).