Tell me about it, Tom Bodett.

I love the articles about cooking. It truly helps!

Thank you Skip Chase for opening your doors to our family. The highlight of our trip to western washington!

110824 as Rx'ed

17:02

Nice job Aaron, B Mitch and Jay @ PCF.

Looking good, Team PCF (Aaron, B Mitch and Jay). Another awesome WOD demo by Ryan Powell.

Loving the demos! Thats washington lee high in arlington. Played some rugby league on that pitch! Going to give nancy what for tomorrow and then rest day!!

Tom Bodett... He'll leave the light on for you!! lol

PCF men looking hot...especially my man Jay! Great video Ryan!

anyone notice the programing trend this week all 5 rounds for time this cycle. wonder if that was a coincidence HQ ? too bad I don't believe in such things.

"Nancy" Rx'd 19:06 new PR since I did this 2 months ago scaled at 75lbs in 18:28, was a lil slower but Rx'd this time :D

8:55

3 Rounds - still coming off shoulder injury

Pack
“Nancy”

5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

I haven't been on this board in ages but just wanted to comment because I'm starting CF again after a 2 year hiatus and wanted to say why I stopped and why I'm starting again. I'm a 38 year old F; a few years ago I was in some of the best shape of my life with CF, though I do scale some of the workouts & substitute a number of the exercises (eg handstand push ups, which I just simply can't do). I moved to Germany in 2009 and that's when it trailed off. There were a few reasons. One is the bizarre looks/comments I'd get at the gym and not having the language to really explain what I was doing. Many well meaning people tried to stop me, or redirect me toward what they thought were safer exercises. Also, there were things that drove me a little nuts about CF, such as the Glassmans' politics. They are very generous to offer this program for free but the rest day readings made me want to blow my brains out. And I don't love the spiteful comments on the boards about people who do conventional exercises at the gym, because CF isn't for everyone and people have their own fitness needs and any exercise is a lot better than nothing. So, anyway, I stopped CF and got a lot less fit despite being at the gym every day. Two years later -- this Monday to be exact -- my husband asks me about CF, whether he should try it. I told him he'd probably love it. I did the WOD the next day out of solidarity.. and I felt really really beat and really, really great. Did yesterday's WOD, same thing. Am really sore and really happy. For the first time in a long time it feels like my body's actually working .. and all this in less than 45 minutes with warm up. I dread the WOD today, I can barely walk & don't know if my legs can take the overhead squats after yesterday's deadlifts, but I can feel myself ready to return to the fitness I miss. I'd been blaming age for not being as strong as I used to be, but it's a cop out.

So anyway I want to measure my progress starting CF again and wonder what the best way to do that is... thinking about changing nothing abut my lifestyle except CF (eg. keeping the same 2,000 cal. diet every day) and seeing what changes -- my weight, for example. Right now it's 56 kilo, I'm 5'3. I wonder what else I could track/measure in this experiment & would love suggestions. All best.

16:40
sub'd row for run

22.10 ohs at 35kg

12:11
good luck beating that
RUUUUUNING fast run run run run run run
fast fast fast fast
cannot stress how fast you need to run

m/30/185cm/82kg

time 13:37 leet :)

m/46/185
14:13

m/43/5'6"/150
65# OHS

15:57

Jamie - with 65lbs - 5 rounds - 13.00
Cristina -with 55lbs - 5 rounds - 14.21

m/43/6'/219
Rx'd
15:35

As RX'ed 16:53, good stuff!

15:22 as rx'ed sort of. I didn't have 400m, so I just ran up the hill outside the gym for 45sec and then ran back down.

Man rob runs fast :p

17:56 only with 85,85,75,75,65

16:20 treadmill

as rx'd on TM at 2% 8-8.5mph

18:21

16:41 (pr from 15:03 w/65#)

Rx 15:27

AX RX - 13:15 that was an awesome wod

23:03

5 rounds of:
-400's on the treadmill (1.5 incline, forced myself to run/finish the sprints @ 7:30 mile pace).
-65# ohs x 15

Antonio Reyes
M/21/5'7"/145
[Rx'd]
11:43

Love the PCF WOD demo. Keep them coming!

SWOD: 2RM OHS: 195 fail rep 2 at the bottom

Nancy: 15:22, kept all runs to 11 on the treadmill but had to turn it down to 9.5 after .5 lap on runs 4 and 5, got all squats unbroken except round 4 had to bring it to my shoulders after 10. I bet there are three minutes of walking between treadmill and weights during this WOD, but on the other hand i kind of get my breath back during those times.

21:32, subbed 85#..sucked.

As rxd
19.05@FP
(pr is 17.12)

Rx'd - 18:28

Nancy - 5RFT: 500m row, 15X 95lb OHS: 24:24.

Is this the new CrossFit approved leg press?

M/39/215lbs/6'3"

As Rx'd

15:10

f/27/145/5'5"

5 RFT:
400m run
15 OHS 45lbs

=19:16

grrr, kinda bummed about my time. just felt unsteady today, dizzy.

but, i did get my first double-unders today! yayayay

subd bar
15.43

23:40

M/40/190/5'10"

As Rx'd
19:44

15:25
*2 minutes faster than last time 6/16
Maybe this clean eating works after all.

New 2 this second session

Nancy 62 Pounds 17:10....

New Too Cross Fit Second Session..

62 Pounds 17:10..

1258 @ home

M/45/177/5'11"

I'm living proof that "middle aged" (and retired military--working as a civil servant) is definitely not too late to start CF. I started on 1 March 2011. I was around 194 lbs with body fat pushing 20%. By 25 April, I was a svelt 177 and body fat down to ~12%. Interestingly, 177 is close to my playing weight my senior year of high school football. I've kept the weight off (actually been as low as 173 but it fluctuates), and I feel great.

WOD - my schedule is a little out of whack, so today I WOD'd at home. No weights to speak of, but a treadmill and pullup bar. Next time your in a similiar situation try what I called "50-15-5-15-50" for time.
50 pushups
15 pullups
5K run
15 pullups
50 pushups

I squeezed out a 32:35, which included a 25:31 5K and 1:30 walking before I hit the last 15 and 50. Not too bad for an "old guy". ;o)

Cheers! ~JPZ

65lb
running in the dark
17:02

I am somewhat new to crossfit. I read about it about six months ago in the air-force times. I started actually doing the workouts 2 months ago and I love it. I can never go back to a normal work out routine. It is by far one of the most challenging workouts I have done and it is always changing. Additionally I am in law enforcement and has served in Iraq. I love that Crossfit keeps the memories of those who gave the ultimate sacrifice alive and current. I make it a habit to do the WOD followed by a named workout to remember their sacrifice.

18:00, 2 min sub on spin bike for run. Yeah rest day!

Before vacation - 21:35

After vacation - 13:35 for 3 rounds. I'm pretty happy with this, but just didn't want to overdo it yet.

18:35 rx

17:18 - with broomstick

Well didn't have a track so I ran up and down a basketball court 14x plus running up and down a flight of stairs between the run and OHS...

First time I tried as rx'd got to 9reps of the OHS for the second round at about 9:40 and decided I should scale to keep good form.

9:40 2rounds of run 9reps second round OHS

24:50 75lb OHS

As rx

18:26

2011-08-25: 14:08. (2:23-3:14:9TM, rnd 5 broken run)
2011-06-16: 14:37. (2:38-3:06:9TM)
2010-11-12: 14:56. (2:57-3:01:7.5TM)
2009-11-02: 17:30.
2009-07-09: 22:45.

Hi Jennie, #12. Welcome back!

How about %BW fat? Inches here or there (waist, hips, thighs) instead of weight? Or, just measure your fitness (WCABTMD) and have fun.

We're glad you're back. Fasten your seatbelt.

Carole and Kevin- Made up yesterday's deadlift/t2b workout. Results posted there.

20:45

75 lbs OHS (BW 133)

Outside in TX heat -- brutal. Runs a little longer than 400m over broken terrain.

My real victory today was that I was determined to get all 5 sets of OHS unbroken, which I was able to do. OHS have always been a huge weakness of mine, and this is progress that I attribute to following the mainsite WODs exclusively for about the last year no matter what. Otherwise it was just too easy for me to find some excuse to avoid the things I sucked at, which is not productive when the goal is improved GPP.

Running on the treadmill SUCKS.

M/26/145/5'8"

5 rounds:
1/4 mile run on treadmill
#85 OHS

16:09

11:31 rx

19:50, pr is 14:09 inside on treadmill. Did today's at home, already 105 degrees at 9am. Great to actually be doing OHS again, it's been quite a while. Only got first 2 rounds unbroken, but I expect that to come back.

14:53 PR

m/37/6'1"/200

Jennie-Welcome back. For what it's worth, I've been CFing for over 5 years, and I have felt the same way about a lot of the neg. commenting for the last couple years, so I just ignore it. Don't throw out the baby with the bath water as it were. As for measuring, you could do a simple baseline fitness test, for ex. max pullups in 2 min, max pushups in 2 min, etc., or you could just time a couple benchmark wods(Cindy, Fran, etc), then compare in 6 mos. Hope that helps. The most important thing is to keep with it. Happy Crossfitting!

done... in 12m41s with 55lbs...

RX'd!!!!!!!!!! 24:17. This 5 round stuff needs to stop!

21:30 rx.

as RX'd
27:30

12:15 pr 45kg OHS
Last time 13:38 40kg OHS

20# bar (shoulder injury prevents me (at the moment) from heavier OHS
runner-propelled treadmill (felt like running uphill all the way)

17:46

Thursday 110825
"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

time 14:54

last time 18:27
last,last time 17:18
ect. last time 17:22
ect. last time 16:48

13:05!
I really wondered if I could beat June's 13:38. This is an excellent mental game you're making us play, HQ, confronting our limits in these domains sooner than expected.

16:01 as rx'd. (PR)

Beat my time from June by a minute and a half!

@#12 Jennie,
I am in the same boat, I have not done crossfit for about 2 years, although I loved it and have every WOD emailed to me. I started back on 12 August, and still love every workout. I am even coordinating the CF 31Heroes for my Base (which got me back into it). I set a goal of 200mi run/jog for the month of August, but that did not give me the satisfaction (after 175.5mi) of the past couple weeks doing the WOD's. Stick with it, I know I am. I know I have work to do to get to where I want to be, but scaling the workout to correct form (OHS) is helping.
Thanks,
Jon
M/38/72in/201 lb
"Nancy" - 13:20 (30lb bar)

Does anyone know how high Annie Thorsdottir was jumping in Pole Vault before and after CrossFit? I can find results anywhere.

M/33/6'3"/200
12:34

Prev:
12:31 (PR)
12:59

11'37 kicked my ass!!!!
25/212/6'1"

11'37"82 kicked my ass
M25/212/73in

19:43 as rx'd
on treadmill
treadmill: at 11 for R1 and 10 for rounds 2-5
OHS unbroken for rounds 1-4
I lost a ton of time going from the treadmill (downstairs) to the OHS (upstairs). Last time I was able to do the OHS pretty close to the treadmill.

101112: 15:38

as rx'd @ HCHS

19:17(pr)

really fun photo

Wendler back squat, snatch, and C&J 5/5/5

accessory work was sit ups, pistols, and walking lunges

Did Nancy in June with our affiliate: 14:37

Resolved the form/intensity dilemma in favor of form today - I was definitely the "slow shooter."

11:38 for 3 rounds, 100 single unders in place of 400m runs, 15 OHS 95 lbs absolutely as deep as I could go on each rep.

f/41/178/5'11"

Welcome Back Jennie!

Nancy
5 rounds
400m (to fire hydrant and back... pretty close to 400m)
15 OHS at 65#

17:41

good wod!

CFWU x 3

#80 OHS same as previous, 1:06 slower

16:06

everythings been slower lately, cannot run at all it seems, legs dead.

4 rounds for time of:
400 meter row
20 pound Overhead squat, 15 reps

11:59

Jog 1.5 mile to gym
CFWU(1 set only of OHS)

Runs on tm @ 2%
OHS as rx'd

18'30"

14:26 RX

21:45
45 lb OHS

I am a CPT and Beachbody Coach, so I have always been active. I have been following CF for a few months now, but with no box in my area I have made excuses and followed my usual routine. This has not yielded amazing results, so last night while browsing CF.com AGAIN, I decided that I am going to commit and do the WODs with my own equipment. Today I completed Nancy, my first complete WOD. I forgot to time myself (whoops!) and had to modify- I did 65# back squats. I feel great and cant wait to see whats on deck for tomorrow!

M/27/160/5'8"

As rx'd 13:42 (pr)

Last time I did this WOD was last year in Afghanistan. My time back then was 27:59...

MCAS Miramar

19:00 as rx'd

13:01 as Rx.

m/47/175/6'

17:43

40kg OHS

Was running an odd-even outside course on the 400's. Noticed that my odd-course times about :30 slower than my even-course time -- so the odd course definitely longer. Not sure which one closer to an an actual 400 (but I would guess the long one :\)

11'27...95lbs
Yvangt 176cm/90kg/31years
For the frenchinvictusteam@gmx.com
Bonsoir a tous...

As rx'd 19:10

15.40 as Rx'd

I must say this workout was one of my favorites of all time. Not because of what it was but rather where I am at.

I live in Cocoa, FL and the squal bands from hurricane Irene caused it to rain for 30 seconds to a minute and then stop. This pattern repeated through the duration of the WOD. The weather was absolutely crazy and enjoyable.

22/m/5'11"/170

scaled to 75# on OHS, estimated 400 meter run around the perimeter of the gym parking lot- close enuff
21:14- all OHS sets unbroken - my form is improving- I can rep 325 with my backsquat- but am still learning to do these OHS. Humbling. M/54/185#/5'8"

f/34/142/5'1"

5 rounds
400 m run
45lb OHS

18:54

m/178cm/86kg/35y
all unbroken
15:33 (last time 15:53)

Rx - 19:58
m/43/5'11"/187

scale up run, sub ohs...

450-500m run, one-arm 20# DB ohs

17:19

lost focus on 5th-round run, way slow

props to anyone doing this wod rx'd if temp above 75 f

19:05 as Rx'd

didn't quite make it all the way through the last overhead squats, 14 then 1.

PITT: 12:40 as Rx'd

TRDD: 14:50 @45lb OHS

M/175lbs/5'7"/31

Rx'd _ 21:41

M/31/175lbs/5'7"
rx'd - 21:41

5 rounds of:
1 minute speed bag, 1 minute heavy bag
45# Bar Overhead squat, 15 reps
M/53/210

As rx'd: 14.06 New PR!!! Fought hard for that one--here's to you, Chris! :>)

Rounds were as follows: 2.31, 2.40, 2.58, 2.58, 2.57.

110616: 15.32
101112: 17.43
090719: 29.16

Mariana f/24/5'4"/115: 17.06 w/ 45# barbell

@ Jennie, #12:
The Glassmans' politics drive many of us nuts; just keep your head and stick to the training!

M/34/ 5'7"/ 130#

Nancy as RX'd
14:53. Crushed old time of 16:04 that i did just 2 weeks ago.

19:50 as rx'ed.

M/26/185
Rx: 14:38

27:43 (pr by over 6 mins)

28/m/5'11"/180
As rx'd at the Farm
16:07(PR is 15:29)

But I am pleased with this because my body was feeling rough today.

23:41 this was a tough one for me.

Pr'd 13:36 rx'd

40M/5'10"/171#

W/U: SP, 5x1 at 45-65-85-105-125; SP, 3x3 at 140-155-170(x1).

As Rx: 14:05.

C/D: PNF of hamstrings.

New PR by 0:12. Runs on outside road course (69F, 75% humidity, wearing VFF). Ninth time doing this WOD. Really had to drag myself into the gym today, as I was feeling a bit under the weather. Once I got started, everything felt great. I'm very happy with both the runs and the OHS.

14:22
65# OHS. I finally mastered the technique for the overhead squats, today actualy.

M/28/5'5/175 lbs- RXd 14:17 PR

as rx'd

26:51

M/28/5'5/175 lbs- RXd 14:17 PR

M/28/5'5/175 lbs- RXd 14:17 PR

M/51/153/1-1-06

3 x 800M run

8:00 "Cindy"
7 rounds

M/28/5'5/175- RXd 14:17 PR

M/28/5'5/175- RXd 14:17 PR

M/28/5'5/175- RXd 14:17 PR

Sorry about all the posts. For some reason my internet was messing up and couldn't get to the submission accepted screen so I didn't know they went through...... Sorry!!

RXd 15:44

SNx2:95-135-165-195-195-195-205F-205F
FSx3:255-265-265
GHD3x20

4 rnds 10xkbs,10xburpee,25xDU: 53,51,51,51 (2min)
3 rnds row :35 rest 2min: 1:30 pace

12:42 rx'd

Runs were my weak point. Only one set of ohs was broken.

65# 16:43

m/150/5'7/42

as rx'd

15:15

9:20 running
4:10 squatting

the rest was transitioning...

I still want my back back...still not right.

15:39

Adam Perotti 9:06 Rxd

Subbed 55lb OHS since this is probably my weakest exercise. Did about 30 of them as warmup (to work on form) while I waited for a treadmill to open up. FINALLY got to start. Treadmill on 2% incline; it took a long time to start it up each time!

18:27

Although I did less weight this time than last time I did Nancy, I am proud that I did ONLY OHS (as opposed to switching to thrusters after the first/second round), and all sets of them were unbroken!! I am DEFINITELY getting more comfortable with these!

whoops! Meant 65lbs for OHS, not 55lbs!

@ Jennie,
Welcome back!!!! I totally understand wanting to stay away from any perceived negativity, but this is about YOU!!! I'm so glad you're back WOD'ing again.

Just ignore the things you aren't thrilled about with CF, and embrace what it's done for your body and your health. You deserve it:)

I wouldn't even worry about ways to measure your progress right now other than how you're feeling. Once you're back in a groove start keeping a log of your WODS, including what you ate and how you felt that day.

Go get em!!!!!

18:50

Pack @ 65%

as rx'd
22:08
m/36/233

16:51 as rxd PR

and welcome back Jenny~ enjoy the CF ride with us!

As Rx'd
18:31... and not happy about it! haha

Could not make it to my box so I had to do in Garage: ~75lbs for OHS weight - not happy with that time.
Time: 22min

as rx'd 65lbs....19:54

This was my first time doing it prescribed. I did this four months ago with a 45lb bar and did it 18:00, so not my time was not bad considering I jumped up 20lbs :)

18:06 as rx'd.

105 degs hurt during the run.

20:47, just bar for OHS (great improvement), still working on barefoot running form...going through cipher lock each round didn't help either

sub 2 min jump rope and would have taken too long to get outside to run
weight 95 lbs on overhead squats
5rds 16:55

BEAT LAST TIME OF 19:27!!!

m/42/188/6'0"

as rx'd, in ABQ

18:14

41/m/185

10:14

Used 65# for my OHS

13:13

10:02 yday, calves tight today!!!...foam roller me thinks

M/26/5'7"/138

As Rx'd: 11:50

subbed 15 push jerk @ 40kg for ohs, rounds 2-5
knee didn't hold up too well with both squats and running :(

time: 18'50

1st time completing wod as rxd. 18:22. 1st round unbroken. Rds 2-d were 10/5.

1st time completing wod as rxd. 18:22. 1st round unbroken. Rds 2-d were 10/5.

done in 12:41. With 55pounds overhead squat.

warm-up:
pull-up 3x5
dip 3x5
squat 3x5
crunch 3x45
push-up 3x5
back extension 3x15
time - 16.31.43 (3.00; 6.09; 9.34; 13.12)
notes: 65lbs for ohs.

Scaled down to 45# OHS, and they still weren't full ROM....just can't get the hang of those.

21:38

M/40/82 kg/ 178 cm

Used 41 kg overhead sq
Trendmill run

13:48

12:08 Rx
PR by 33 seconds!

33/M/190

as rx'd - on a treadmill though.

13:55

My speed seems so much faster on a treadmill than the track but according to the treadmill pace I'm going faster. Can't help but think I'm running a little farther on the treadmill because it's off a bit

Paul: 16:20 (subbed 1.5 pood one arm overhead squats 8 each arm)
Gunnar: 18:56 (3, 5 reps+20 front squats, 15 squats cleans)
Brendan: 19:27 (65#)
Eric: (3 rounds)

Rx'd 12:13 pr

40kg + bar

15:08 (pretty sure i did 6 rounds!)

1+2+5 (rnds) OHS unbroken. 3+4 did 10 + 5

3 sets, last 2 rowing 400m
about 15 min

12:55 as Rx'd

19:28. Thought I had a PR and first time breaking 20 min...then i realized I scaled to 75lbs.
Still a good workout, started with 5x5 squats at 255.

65lb ohs: 17:02
working on the squats, running in the dark

scaled to 85 pounds
butt still not low enough but OHS improving nicely
I work on them almost every day.
16:27

Kevin
M/52/5'11"/172

12:02, with a pvc pipe only. Easing the knees back into squatting after giving them some time off.

Carole
F/53/5'6"/133

Did a half Murph in 21:42

14:43 as Rx'd. PR by 25 seconds. Nice!

M 36/5'7"/130

Subbed 65lb. bar: 12:59

16:45 rx'd.

m/52/158
21min 30 sec

M/40/187

20:55

Lost a bunch of time scaling the weights after the first round as Rx. Scaled back to 75 rounds 2 through 5. On treadmill at 8mph all runs.

D @ B5

scaled to 65# TM @ 7.0 (next time 75#)

310/645/1010/1340/1702 (PR)

11:45 as rx'd, I didnt look at the time the last 3 rounds just tried to move as fast as possible.

M/34/5'4"/146lbs
As RX'd
15:50

As rx'd
12:40

Phil: (BrandX Pack) 5 RFT: 400 meter run, 65 pound overhead squat, 15 reps; 14:07

Ali (BrandX Puppy) 3 RFT: 400 meter run, 25 pound overhead squat, 15 rep 9:15

28:28

As Rx'd: 15:20

Jeff @ work
12:40

dude son

Thanks for the great encouragement from other late-starting (and stopping-starting CFers) & thoughts on how to measure progress... sucky thing is I weighted in at 57 kilo yesterday, 1k up form my high weight -- God knows why, as I've been sore 3 days. I am hoping it's a glitch and that the weight will come down as it's done for others.

5 rounds
400 M run
5 95# Thrusters
13:10
Then 50 Sits
Good workout
Last time was 13:27

Pack workout from brandx: 75 lb OHS

15:50 PR

last time: 16:12. Somehow, I have gotten stronger over this horrific summer.

m.38.153

M/42/5'8"/156

14:30

65lb OHS
Run on treadmill

15:50

Ran on treadmill

19:02. Approximated run outside. Finally starting to feel like I'm getting decent at OHS. (Still have a long way to go!)

600 m run around the block
15 big slosh bar ohs
5 rds; 30:45

16:52 subbed row

75 lb OHS, ran the track at the YMCA (3 laps, outside lane)
16:20-ish...forgot to start the stopwatch until about a minute and a half into the first rd; nonetheless, a PR by a lot

M/33/5'9"/155

As rx'd. Ran outside. Power snatched bar from floor.

19:05

Really happy with that. 10 minutes faster than last time (January). First 3 rounds unbroken OHS.

C-
12:25 @ CFS

male, 39 yo, 68", 151#

65# OHS

time 21:56

Completed Sat:
Treadmill runs
65# overhead squats

17:30

Laura f/49/5'7/150

5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

17:48
(PR by 2:20)

m/39/6/190ish
As Rx'd
Unbroken but not my PR of 14:29
14:55

f/29/501/140ish
As Rx'd but a tad heavier with 75# OHS (vs. 65#)
14:04 (PR by 24 seconds with heavier weight!)

12:10 as rx'd (on treadmill)

12:58 as rx'd
15:25 w/65

In the feature picture, I love that there's a Coors can sitting in the background. No energy drink, no protein shake... BEER.

F/41/5'6"/145

65# OHS

18:04

as rx'd w/ 65lbs- 25:25

as rx'd
19:20

M/28/5'10"/170
15:40 Rx

rowing: 18:22

m/41/155
14:18 as rx'd

8/25...approx. 28 mins (watch messed up)
It was sweltering hot outside and hotter inside the garage. Totally sapped my energy.

20:31

Mrs. Miyagi
65# OHS. Rest as Rx'd.
14:10 (PR)

As rx'd. 21:00

19:20
OHS - 1st 2 rnds 67#, next 3 rnds 77#
Nxt time will try 85#.
Ran on treadmill in gym. Estimate 2 minutes of time total spent restarting treadmill each round.

Forgot to start the watch...

OHS @ 15kg, run on treadmill

Last round was 3min 09 so: 15min 45sec total

forgot to start watch

OHS @ 15kg run on treadmill

last round 3.09 so total 15.45

24:17
75#
max pulls 15

14:55 using treadmill and runnig 20m more per round

13:00
57.5 lbs for first three rounds until someone changed my bar,
Then 50 lbs

22:45 as rx

5 rds for time;
Run 400m
85lb OHS, 15 reps

19:51

3rds of OHS unbroken.

M/45/6'4/180

Nancy as rx'd 18:50. PR'd by 2 seconds. Still a PR.

Missed

m/37/5'9/183
CFWU-3 from home. Superman. Burgener. Dot drill.
15:13
Little better today. Snatches much better overall. No misses. Still need to get hips, butt back more at bottom. Better job overall pushing on runs.
6/16/11: 16:06 at home
11/12/10: 13:56-PR @ Clubworx
7/15/09: 16:03
4/3/09: 19:14
4/16/08: 22:01

M/46/164

16:23(PR) -Rx

Love the Cooking Videos! Keep more coming please!

13:51 Just realized I did the OHS first and then the runs. OH well.

All OHS done to a D-ball. Not going to have anymore reps taken away from me like they did at the games.
rd1 :33/1:44
rd2 :44/1:59
rd3 :46/2:02
rd4 :56/2:09
rd5 1:03/1:51

as rx'd
15:50

5 rounds for time of:
400 meter run
45 pound Overhead squat, 15 reps

Time 18:38 (4:15, 3:44, 3:44, 3:36, 3:18)

5 rounds for time of:
400 meter run
45 pound Overhead squat, 15 reps

Time 18:38 (4:15, 3:44, 3:44, 3:36, 3:18)

As rx'ed, kind of, had to run across the gym to get from dreadmill to barbell. Had to put the weight back on the barbell after first run as someone had stepped onto my rack. Split the OHS into two sets, except for the fourth round, which I guess kind of proved that I didn't need to be splitting, oh well. Next time should be a big improvement.

19:40

21:30

M/37/6'/198

As Rx'd

Have never done the OS at the rx'd weight and was able to do so today!!!! And felt good doing them. Has been paying off to do snatch work

Time: 23:49

Still a slow runner....oh well.

20:50
Scaled to 65lb
Runs on treadmill

After popping my lower back last week, I took it a little lighter to be safe. All OHS were unbroken and fast, runs were slow - starting slow working up to 11.0 and then back down to 3.5.

17:42 pb
400m t/m run @ 3% & 12.5 - 13.5kph
42.5k o/h squat, 15 reps all unbroken

19:10 - 16.06.11
22:16 - 16.11.10

Murley 4:35 (2rds/35#)
Chris 7:56 (2rds/115#)
Marian 14:15 (4rds/15#)
Sydni 6:36 (2rds/35#)
Ducky 7:01 (2rds/35#)
Emma 7:05 (2rds/65#)
McClain 4:48 (2rds/pvc)
Meghan 4:58 (2rds/pvc)
SCL'B 7:24 (3rds/pvc)
Gary 7:40 (3rds/pvc)
Alexis 9:55 (3rds/pvc)
Ray 7:56 (2rds/pvc)
Ricky 8:10 (3rds/pvc)
Aaron 8:14 (3rds/pvc)
Alex A 12:01 (4rds/65#) (pr)
Anita 18:48 (4rds/65#)
Renee 12:26 (3rds/35#)
Josh 9:24 (3rds/45#)
Sydney 8:21 (2rds/15#)
Lynn 7:33 (2rds/pvc)

Mom's Club
Mrs Carey 7:39 (2rds/15#)
Veronica 7:02 (2rds/15#)
Mary 5:38 (2rds/pvc)
Crystal 6:46 (2rds/pvc)
Mrs Pip 7:33 (2rds/pvc)
Jen 8:00 (2rds/pvc)
Patty 9:19 (2rds/pvc)

m/33/5'8"/170lb

15:08

60 160 172
300 Cal

22.40 rx'd

CFWUx1
15:54 (-1:51)
All OHS unbroken

sub front squat

15:10

Today I did 5 rounds in 12:45 with 75 lbs motified! I also hoped somebody reading this can help me out?? I live in So Cal near Pasadena and was wondering if anybody recommended a good CF box near that area. I am willing to drive 20 miles in either direction from Pasadena.

1626 as RX

14:05, As Rx'd

14:45, As Rx'd