Squat to max reps of 4 at 218lbs
Started the 100 bench press reps at 135#, but got interrupted by two visitors. Didn't mind at all cuz that was getting real annoying. Got to 47 reps in 9:30 so I'll catch a redo shortly.

Jackie, our visitor from Chandler, AZ, brought this gem I did this afternoon with Ryan, Ben and Kim:
30 kbs (53#)/abmat situps
25 ""
20 ""
15 ""
10 ""
5 ""
7:31 Awesome WOD! No time to breathe!

Catchup day

Man its tough to keep up.
Tuesday's WOD: Roy
15 deadlifts 225#
20 box jumps at 24"
25 pullups
5 rounds
34:21
That was one tough workout...

Wednesday we hit the trail for a 28 mile ride.

Thursday: Snatch training before work.

Friday, hoping to catch up AGAIN on heavy stuff...

Started the day with a quick metcon of 7 rounds of; 135# power clean x3, and 12" vertical jump x7. Finished in 3:49. Gonna get a re-do tomorrow with Amy. Thanks Susy for getting here! Hopefully we'll all pile in tomorrow.

Then on to deadlifts. A sad story. I didn't realize its been a MONTH since my last heavy deads, but I got back on them and only managed 4 reps at 312#. Last month it was 11 reps at 295#.

Then to overhead squats. Topped out at 15 reps at 81#.

Here's some sage advice; Don't ever stop your heavy lifting program!

Thanks Jon and Jacob for the timing clock!

Swimming practice...I'm not dead so it was a success! Thanks to Amy for the coaching tips!

5k run with Suzy and Fatty. A nice slow pace but always good to get on the road

15 mile bike ride with Kim down to Expressway and over to the trolley. Perfect morning for a ride.

A bit of gym time and then a nap snuck up on me...

Yikes! Very tight and sore from the tough metcons this week! Feels good though! Tried to get some presses done, but maxed out a single rep at 122#. That is pathetic but unfortunately the truth. Not much power left in the shoulders right now. Looking forward to a fantastic Saturday morning!

Stole one from CrossFit LA:
800m run
50/10 box jump 20"/spider to crab
40/20
30/30
20/40
10/50
800m run
29:27
youtube "spider to crab" I had trouble linking it. Mostly because I'm a dork.

Very tough. Mark killed it and Amy caught me on the last run. I'm hoping I'm so sore tomorrow I don't feel guilty taking a rest day. Except me thinks I need to press and deadlift...

Tuesday and Wednesday

Tuesday was a CF One World WOD:
3 rounds of;
10 wall ball
10 Box jump (24")
1 shuttle run
:90 sec rest
Repeat 5 times
25:54

Wednesday:
CF Games WOD:
1200m run
63 kbs (53#)
36 pullups
800 m run
42 kbs
24 pullups
400m run
21 kbs
12 pullups
27:06
Did this one with Michael (visitor from Texas), and Mark and Amy, back fresh from the CF Games, Thanks for the t shirt Ames!!

Monday

Thanks Mark for the pic! CF Games were over the top this year!

Busy day at the gym! Didn't sit down and get lunch til 3 o'clock.

Did get in my de-load week for squats and bench press, plus tried out a bench press that was stupid hard! Learned it from Louie Simmons, www.westside-barbell.com Check out the pic. Hanging kettlebells off the bar with rubber bands causes unreal stability issues in the shoulders, back, chest and arms. Started with 97# and made it to 10 before my entire upper body went numb. Then loaded to 133# and did a set of 3, then 10 and 10. You gotta try this!

Sunday 7-18-10

3 mile run through Seepy Hollow before work...Thanks Noel for the run!

Saturday

16.5 mile bike ride, then to the gym with Ryan and Wanda for this CFB original:

6 rounds for time;
250m rowing sprint
20 half body weight deadlift (110 lbs)
15 back extensions on GHD
10 squats

time 17:40

Tons of posterior chain work. Once again lots of fun!! Going to try to hit 195lb bw by the time we go to Minnesota on August 7th.

Friday 7-16-10

Worked out this morning with Liz. My Fat friend was no where to be found...

3x through with a 30 lb dumbbells. Rest 2 min after 3 rounds, repeat for a total of 4 cycles:
1 hpc
1 squat
1 jerk
3 hpc
3 squat
3 jerk
5 hpc
5 squat
5 jerk

Time: 21:40
Exhausting but fun! Should have used 40 pounders and really made it hurt. Thanks for coming in Liz!
It's also time to get back on the strength program:
Worked bench press to 184 lbs x 3 reps. Always dissappointed about my lack of upper body strength. Just can't quit!