FIRST! :)

Looks like a couple of 50 ringers!!! Dominican or Cuban? Make mine maduro!

Still nursing a sore shoulder from my fall doing handstand walking, so today was pretty light,

1,000 turns with the rope
3,000 meter row (easy pace, about 14 minutes)
Graviton-assisted dips and chins
3 x 25 swings with light (35-40-45) DB
Tabata bottom-to-bottom squats

4 mile hill run and some situps/pushups/squats for my rest day.

carl miller is the real deal....a fabulous coach and teacher....i have been to his place....a legend and a true olympic weightlifting coach.

Rest day, but wanted to at least cover the exercises I missed from Sat. and Sun. So a hybrid, abbreviated, and rest-day intensity WOD:

400m run
21,15 9reps Deadlift 155# (7,7,7/8,7/9)
21,15 9reps Pull-ups (7,7,7/8,7/9)
21,15 9reps Dips (7,7,7/8,7/9)
TOTAL TIME=24:20
3rds total:400m & 21's, 400m & 15's, 400m & 9's

Had to bust yesterday's today.
Used 75#'s all deep squats to split jerk.
Finished with:
45# Thrusters x 15
45# OH Squats x 10
15 dead hand pull ups(broken set)
10 sit ups
15 back ext.
15 wall ball situps with exercise ball
15 45# db Gulag presses.
L8
Eric-SLC

EFK-If you are not sure how to do a particular lift. Go to the exercise portion to the left on the main page. Find your exercise and view it either as a slide show or video clip. I hope this helps.
L8
Eric-SLC

you cant always tell the guys who do the work.
But you know when they finish. smoke em WHEN you got em.

I was a day behind. First time meeting Gwen.

115 @ 15,12,9

I made my first muscle ups today. I wanted to get it before the end of the year. How did I do it? Watched my friends just knock em off, then went home and set my rings up in the hallway of our house near the bathroom. I clocked my head going past them if I forgot about them being there and then pulled a couple of attempts. I videotaped my 3rd and 4th muscleups which I did consecutively. Kind of like "Baby's first steps" I've done 10 total, but am now trashed from 2 days of attempts. I think most crossfit folks have the strength and power it is just timing/flexibility and coordination at the transition. After the first one they get much easier.

HEY COACH,
I LOVE THESE SPEED WORKOUTS LIKE TURKISH GETUPS AND THEN RUNNING A .25MILE, AND THEN DEADLIFTS.
WOA.HOW ABOUT A KILLER WORKOUT TOMORROW!

Nice job Jim!
Rest day spent getting heavier with overhead squats and perfecting my thruster form with just the bar.
Ran 800m then went home. Nice and restful.

travelling tomorrow and didnt really get to do saturday's wod, so i did a version of it that is foot friendly (stress fracture, i think). for warmup did 35# DB swings, back extensions, situps, 45# OH squats, 45# RDLs, L-pullups, and quasi-planche pushups. then i worked on box squats (3x10 of 95#...CRAWL, walk, run). then...

3 rounds for time:
deadlift 135#, 21 reps
45# DB swings, 45 reps

finished right around 20min. ended w/ some BWT bench press (6/5/5/4/5) and then 10 of what ive dubbed cannonball pullups where you bring your knees up to your chest while doing a pullup (kind of a combination pullup and knees-to-elbows)...interesting.

Way to go Jim!! Want to come build a ring set-up in our new house?? Both Robert and I had our first encounter with "Gwen" today.
Robert 95 lbs broken 2nd and 3rd set.
Me: 45 lbs broken 1st and 2nd set. For a 105lber is that an okay weight??

Hmmmmm, no bands on them seegars. Cubanos, no?