First Post!!
Gotta say, I've seen Jeff look better. Nothing like having a 13 y-o chasing you to keep you young!! Atta boy, Jeff!
Hope to join you in Ramona in May. If I can find a map with Ramona on it!!

12 days without a rest, much needed!

Coach says "Men will die for points" I think the picture proves it. Maybe he should add "Men will also die to stay ahead of a 13 year old".

i gotta say it...
please turn your flag around.
the stars go on the other side.

Captain-

Black socks with shorts... Bold move.

-D.

Jeff,

I can relate so much to that look on your face. lol

Jeff and Connor,
Glad to see Mikki is keeping you two in such great shape! :o)
p.s Connor, keep crushing those records.........

hey... who was the 13 year old? the pit bull doing no feet climbs?

I hate not being on high-speed!!!
Sandy, keep all these vidoes for me, I will see them eventually.
I know you are on holidays but don't know if your on-line at all. As far as Cindy, I got you by one. Finished 29 with 15 sec. left.
That is an impressive improvement over your last one, I think your combat challenges this year will be your best! Hopefully I can keep up.

Just call me Mr Glass... thumb was worse than I thought. Bone chip fracture with the ligament barely holding on. I have to be very careeful with it for 6 weeks to let it heal so I don't need surgery.

I'll be doing what I can of the crossfit workouts, but with my ankle barely healed I'm going to be very limited. Lots of stationary bike tabatas for me!!

-Philip

Dan--

Sometimes the black socks give me the extra step I need. I need all the help I can get!

The flag is turned around and properly hung. Thanks for bringing it up.

Garth gave a great BJJ class with some mat drills and basic entry/take down moves. Thanks Garth! I really appreciate the professional instruction.

Ah, rest day. 2 mile brisk walk with my pitbull, Sam(everyday). Then about 30 min of contunuous 5 min rounds of tug, wrestling, and fetch with his kong ball. I'm not the only one that needs crossfit, lol.

That's no kiddy dumbell that Connor's got...

Did a modified max deadlift progression:
3-2-2-2-1-1-1-1-1reps of deadlift
b/w each DL round a set of max pull-ups. Rested ~1min from DL to pull-up and ~2-3min from pull-up to the next round of DL.
3x 205# 17 pull-ups
2x 225# 11
2x 235# 11
2x 245# 10
1x 255# 10
1x 265# 10
1x 275# 7
1x 275# 8
1x 285# 9
made it to my 1RM for the DL, even with the pull-ups. A grip frier...

Ladies and Gents - I'm really excited to have discovered your website and have added the brilliant exercises to my training regimen for Triathlons. I have noticed a big difference already.

I'd like to share a modification I made to the "knees to elbows" exercise. I tried adding an inverted pull-up in the middle of the movement. It was a killer. When you reach the middle of the movement when your knees are touching your elbows, you straighten your legs and point your tows toward the ceiling. Then do a pullup while remaining upside down, as if you were going to try to touch your tows to the ceiling. After one pull-up, return to the bottom of the movement, but do so in a controlled fashion by keeping your knees locked and tows pointed, then repeat...brutal.

Ran 5 k with sprints 30 second rest b/n all
1600 meter 6'25
800 3:18
400 1:33
100 22"
100 21"
400 1:32
800 3:10
cool down total 23:20

Jeff, great pic.

Connor, have you graduated to the 100# dumbell yet? I imagine it isn't far off.

-D.

The original idea behind the Bachar ladder was to not use feet. Pull up, lock-off, reach, repeat. I've used them off and on for about 15 years now. My present ladder has 8 - 3" pvc rungs - 3 feet apart and has a slight upward angle to it. It's not the best thing for elbow tendons but doing laps on it with a pack will yield results.

Executed yesterday's WOD:
95, 115, 135, 135, 135, 145, 145, 145 (fail), 135, 135, 135, 145, 135. (just ok as bw=179).

Additonal: cleans @ 95lbs for practice, ab work, dips (unweighted), and towel pull-ups.

tried out some static gymnastic holds w/ DBs...killer. also did a bunch of other gymnastic stuff.

have had a few days off from the WOD because of time constraints. I had time today so I wasn't going to pass up the opportunity to do some working out.

Ran approx 3 miles, then after a long break I practiced my O lifts and did some OHS. I think I have regressed some because I could barely pull off 15 reps at 95lbs, then I did two more sets at 115lbs, finished with 15 reps with 45lbs.

I don't know if I am going to have the time to commit to completing this challenge.

Chris R.

I'm in sunny Orlando this week, and Dar is arriving tomorrow, so no training til we get back....I'm a little worried that you'll be unstoppable by then.

Did Diane today as a makeup effort. First time attempting this WOD at full weight. Pleased.

09:50.

-D.