Rest Day on http://CrossFit.com

Skill Day on http://CrossFitKids.com

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Oh Boy!!! - Thanks God tomorrow is a rest day!!!!!

I will BBQ and relax in a pool in honor of this glorious rest day.

Lynne

Modified Pack

Five rounds (3 minute breaks)

Body weight 185#, sub 165# for bench (no spotter & tried not to hurt myself)
Max pull-ups

Round 1. 5 bench/23 pull-ups
Round 2. 5 bench/16 pull-ups
Round 3. 3 bench/10 pull-ups
Round 4. 2 bench/7 pull-ups
Round 5. 1 bench/4 pull-ups

Total 16 bench/60 pull-ups

A day behind schedule, trying to catch-up. Could have gone heavier but did not have the support needed for bench.

Lynne

5 rounds max reps of body weight bench press and pull-ups.

205lb bench 1x, 9 pull-ups
185lb bench 3x, 6 pull-ups
185lb bench 3x, 4 pull-ups
185lb bench 1x, 3 pull-ups
185lb bench 2x, 3 pull-ups

Thought this was timed for some reason, so my time was 10:33.

DT from 07232009

Pack:
5 Rounds
95# 

Time 17:19

Had to drop bar between sets, forearms kept locking up.

26-7

Crossfit wu 1 round
BP 135 x 10

Lynne

BW now 185, used 175 for the bpress
pullups strict

BP/PU

8/10
8/8
7/7
6/7
6/6

total 35/38= 73

co 1x20 situps, 2x10 dips, 2x10 weighted bend twists, 3x6 bar dips, 2x5 kte

Ok, let me run this by everyone . Yesterday I mentioned to my wife that I was thinking of having a friend of mine spray paint CROSSFIT on the inside of our new garage door . Now this friend of mine is very good at urban grafitti and would do a super cool job. However my wife freaked and says I have a problem , at least that’s what I thought she said , I wasn’t really paying attention because I was watching Tates deadlift video. Now I ask you shouldn’t I be allowed to beautify the house too. I don’t complain about her flowers out front . Am I being dealt with unfairly?

AMRAP 20min

10 20#  DB Thrusters
10 Anchor Sit Ups
10 Supermans

16 Rounds +10 Thrusters

Friday @ DCCF

7 RFT of:
95lb power snatch, 3 reps
10 pullups

Time = 7:17

Much needed rest day.

As rx’d.

Rest day.  Rested.  Tough previous three days of WOD’s.  Sore as heck.

Catnog - 26 July 2009 05:34 AM

Ok, let me run this by everyone . Yesterday I mentioned to my wife that I was thinking of having a friend of mine spray paint CROSSFIT on the inside of our new garage door . Now this friend of mine is very good at urban grafitti and would do a super cool job. However my wife freaked and says I have a problem , at least that’s what I thought she said , I wasn’t really paying attention because I was watching Tates deadlift video. Now I ask you shouldn’t I be allowed to beautify the house too. I don’t complain about her flowers out front . Am I being dealt with unfairly?

Well that was your first mistake, better to ask for forgiveness then permission on this one. Now you have to do some smooching to make it work. I say do it and let the chips fall where they may at the end. Worst case scenario she makes your life a living hell for a few weeks. You can use that time to admire your new artwork more.
Remember my disclaimer (see below for more details)

Rest Day!

Normal Sunday Active Recovery / Sport day
Hike, hilly
:90

Lynne:

1st WOD back from back issues, so took it easy on weight today.

W/U:  CFWU x2 (no pullups)
Pose drills/4x100m runs
BP:  45#10, 95x5

Pack scaled:BP: 135#: 11/8/7/7/7.5 (some spotter assist last rep)
Pullups: 13/9/9/6/6 (this was more grip and desire not to reinjure my back, so they were closer to deadhangs)

Finisher: Back Squat: 5x5x5 / 135/155/155 (again, just enough for an easier heavy 5, not pushing for a bit. Need to regain back strength slowly)