January 14th, 2010: Slow lifts

AM: Front Squat 3-3-3, Shoulder Press 5-5-5, Deadlift 3-3-2-2-1-1-1

PM: 5 rounds for time: 12 C2B Pull-ups and 25 Push-ups

Combined in one workout:

Front Squat 3-3-3, Shoulder Press 5-5-5, Deadlift 1-1-1

Rest for 10 minutes, then:

3 rounds for time: 12 C2B Pull-ups and 25 Push-ups

post results! :)

Comments

[J9]

What Else Is Possible?

Courtesy of CF Virtuosity:

http://www.crossfitvirtuosity.com/articles/what-else-is-possible/

Glad to be back in NJ and have a crock pot going of chicken and vegetables in marinara.

[J9]

Anyone that did the main site WOD on Tuesday (walking lunges, broad jumps, run):

Are your shins sore as hell?
Mine are SO achy!

[Cookie]

J9 - that sounds yummy!! Where are the other chicas??? Jenn, Cyn??? Xtina??
I had 2 rest days mostly due to the girls finally going back to school and getting back to routine. Anxious to get at it tonight!

[Pokey]

Did today's slow lift wod. except ran out of time for the DL's so hopefully I'll do them tonight or tomorrow on make up day.

pre-warmup
coffee, black no sugar
Buregener wu w/ pvc

Warmup
Paul's b-day wod with 85# power cleans and burpees to 1 foot target
5:54

WOD
3x3 front squats@ 175#s
3x5 SP @ 95#s

no stretching due to time factor.

[Stephen]

Nice work today Pokey.
Franiel, so good to have you back - you're still a beast after two months off.
Yesterday I did mainsite - scaled BP to 105# as instructed to increase the reps
Total score was 135.

Today I did 1...to...10...to...1 (up and down the ladder) of
24" box jumps
Pushups
Knees-to-Elbows
All reps clean (as watched by instructors) - 15'00"
Got a little Paleo and lifting pep-talk after from one of the guys who's training for sectionals.

Job:I'm officially sans job now. I turned in my letter of resignation yesterday and today was my last day. Due to my lack of dedication last summer and I was slipping back into it, combined with my having voiced my intentions to leave, my boss basically said it wasn't a place to hang my hat while I was looking for a job. So I was pro-active and left before stuff went bad. The FD risk management team is supposed to be reviewing my information and making their decision by tomorrow I think. I have uniform fitting tomorrow morning and that has not been canceled yet, soo...
I'm basically just trusting the Lord for His best, whatever that is.
I'm also moving within the next month to a location closer to my friends. My roomate is getting married at the end of March and I wanted to move closer to some of the peeps and where we hang out a lot - I'll be right across the street from the Chesapeake Bay (right where it starts at Virginia Beach). Should be a sweet location and the guy whose house I'll be moving into seems legit. So lots of changes for me. I hate moving and I'm not a fan of change - so I'm taking this one day at a time, prayerfully, and trusting God to do the rest.
God Bless...

[Herm]

Good news! I just got a call from the San Diego Police Department telling me I am cleared for the next step: Pre-Polygraph interview :)

Thanks so much to those of you who vouched for me as a reference, especially Pokey!

[Goat]

Hell, they never even called me. I would have told them you are a stud, and that you can fly!

[Gene @ Foundry CrossFit, La Quinta, CA]

Herm- that's not good news, that's GREAT NEWS!

Kathleen, Pokey, (and everyone else for that matter)- the paleo recipe is posted here: http://foundrycrossfit.squarespace.com/food-as-fuel/2010/1/14/phenomenal-paleo-cookie-recipe.html

Sorry for the delay!

The Performance menu is on a taper now because we go for maxes on saturday (last day of 5 week strength cycle) so the workout was light...

Snatch 105# x 2, 110# x 2, 115# x 2, 105# x 2
Clean & Jerk 150# x 2, 155# x 2, 160# x 2, 150# x 2
Front Squat, 185# x 1, focusing on speed up
Kipping pullups 65% of max reps x 3 sets- 20/20/20

Hoping to have energy to get a workout in after I put my munchkins to bed...

[Paul Casimir]

Stephen, hope your anxiety with all the change is eased soon. You have a great attitude and I know you will adapt.

Did the mainsite WOD today, arch is almost back to normal. I will do my b-day WOD on Saturday. Did I tell you I hate burpees? They seem so easy before you start the 1st one, then 10 burpees later you remember why you hate them so much. The mainsite WOD was fun! Did it with my boys again scaled down to bear crawls and piked HSPU -- they loved it and were lapping me with the bear crawls.

The spectator fee for the games is $50 now???!!!???!!! WOW! St. Louis is the nearest one to me, which is quite a trek (10 hour drive?). They really should have had a Chicago one. Maybe next year.

[Daniel Krull AKA "Franiel"]

Thanks Stephen and everybody else for the welcome back!

My 2 month out of shape body is still sore from yesterday but I managed to drag myself into the arena...

the HSPU were not having it so I subbed it for pike push-ups

My time (minus the 6 minutes): 25:04

It was the first time I ever practiced walking on hands and I did managed to be able to pull off a couple of good strides. Most of them were handstand/baby steps/fall. I should practice those more...

The static hand-stands killed me good. A good head rush...

I tried not to rush through it. I called today good practice.

"PROPS TO THA FRAT!!!"

Franiel

[Gene @ Foundry CrossFit, La Quinta, CA]

Since I missed the 3 x 400m runs the other day, I combined them with the pushups and C2B Pullups this way:

Pushup Helen
3 rounds for time:
400m run
21 pushups
12 C2B Pullups
time: 9:10 as rx'd

I should have been able to do sub 8:00, but Pukie's cousin Deucey was knocking at my back door during the second and third round 400m runs! I hate it when that happens!

[Benny]

Ouch, Gene, that's close to TMI (even for a Paleo blog lol)! Happened to me once in "Grace" though - #2 for time included.

1st practice was tonight. Felt good, team looks good.

[J9]

Stephen-
Stay positive, sometimes change is good.

Herm-
Continued good luck.

Franiel is back!