Edited…

W/u:
Row 7 min: 1505m (PR and wasn’t even trying for one)
CFWU x2, 10 reps of each per round, used bar (45#) for ohs and good mornings, added set of shoulder dislocates each round

Thrusters & cleans w/ bar for prac & w/u

WOD:
Modified Pack
Amrap 20 min
Row 500m
20 thrusters at 45# (bar)

3 rounds + 460m

Killer, but good.

Helen, almost pack

3 RFT of
400m run
35 lb dumbell swing x 21
12 pullups (asst. w/88lbs)

13:25

This was on Friday, and this was tough.

Saturday 100313

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wall ball shots, 20 pound ball

I did this one RXed
I only got 4 Rounds in and I probably should have scaled it but I was eager to do a WOD as Rxed and though this one might be a good one to try out. The Wall Ball Shots are no joke! The last time I did those I was very sore. I will pay for it tomorrow but I felt like I accomplished something today so it felt good.

100313

Pack:
Complete as many rounds in 20 minutes as you can of:
Run 400m (1/4 mile, treadmill)
40 Wallball shots, 14 pound ball

3 rounds, + 1/4 mile, +30 Wallball.  Close to four rounds! ;)

Wife knocked out nearly three! (8# ball)

Regards all,
Chad.

As many rounds as possible in 20 mins of:

400M run + 40 thrusters

3 rounds of: run 400M + 40 thrusters (45lb barbell) + 400M run

that one hurt

Forgot to post results from Wednesday

10 rounds for time of:

10 deadlifts - 135lbs
10 push ups

14:09

CFWU
Complete as many rounds in 20 minutes as you can of:
Row 400m
30 Thruster 45# bar
4 rounds started to row

Brand X @ the Park

Warm up: 500m Run

WOD: ” Death by 10m Bear Crawl”
            5 + 4
            “Death by Push ups and Squats”
            1 Push up + 2 Squats
            2 Push ups + 4 Squats
            Etc…
            15 push ups + 28 squats

Cash out: 500m Run

LB BS Back Squat 5 rep

20-40-60-80-90-100-105kg PR

Hard work will post Video for critique of form

5 min rest

150kB 20kg Swings for time 6.34

60 continuous in about 2.04 then sets of 10-15 thereafter

03/13/2010

Warmup - Shoulder prehabs and hand walks

Workout:
Pack (modified) - Two rounds for time of:

30 Tuck Jumps
15 Tuck sit pull-ups
30# dumbbells Squat clean, 15 reps
18:15

Cool down - Dips

Should have done the Puppies scaling.  Wasn’t feeling great today and by the end of set one (and eight minutes into it) my heart was beating so hard I started to think about a heart attack.  At the end of round two, I decided to quit when I saw how much time had elapsed and how bad I felt.

Rest day will be good tomorrow.  A nice long walk with the huskies will be a good thing…..

As Rx’d

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Completed Rounds = 4 plus 400m and 23 wallball

Rd1/2 - 7:18
Rd3 = 4:22
Rd4 = 4:38
Rd5 (partial) = 3:42

10:15 Crossfit @ Brand X

“Day at the park”

Buy in - 500m run

!st WOD
“Death by 10m bear crawl”

2nd WOD
“Death by push up and squats”
1st min. 1 push up & 2 squats
2nd min. 2 push ups & 4 squats
3rd min. 3 push ups & 6 squats
etc…..

Cash out - play

TexasPatrick - 13 March 2010 12:55 PM

cmac - 13 March 2010 12:25 PM

Body Weght today: 200.4#...I have never been this skinny in my life…not sure what to think…I was an offensive linemen in college and played at 285#...starting to feel like I look like a pansy D-back or wide receiver or something…

Hahaha! Moose.  Funny. 

When I weighed 200lbs I LOOKED like a tax attorney . . .  at least now I look like a skinny one . . .

That’s what I like about you TP…you always have a great perspective on things…

Banjopicker67 - 13 March 2010 12:52 PM

cmac - 13 March 2010 12:25 PM

Body Weght today: 200.4#...I have never been this skinny in my life…not sure what to think…I was an offensive linemen in college and played at 285#...starting to feel like I look like a pansy D-back or wide receiver or something…

I hear ya, cmac!  I was an OL and shot putter back in the day and saw 192.1 on the scale Tuesday.  Last saw this weight at 13.  After my initial panic I realized that my bench and dead max are just as high now at 33 then at 19 and my squat isn’t too far behind.  I also know there’s no way I’d be able to bang out pull ups, thrusters, burpees, etc. back then like I can now.  So, yeah, we’re a little lighter now but I think you’d agree there’s an upside to looking like a WR!

Most definitely agreed. Although my squat and bench aren’t even in the ballpark of yester-year…I would gladly trade them for my current fitness level and what I can do now…well…that is as long as I don’t have to move 300# men or stop them from tryin to maul my quarter back anymore…nowadays I would just be a speed bump along the way…lol

Got the whole family in on this, except for my dad!

I did pack with 20 lbs thrusters and got 3 rounds + 400m and 10 thrusters.

My brother went packish but only did 10 lbs thrusters.  He got 4 rounds.

My mom went with the puppies and she got 3 rounds.  She did the lightest weight.