Cindy

WOD as RX'd: 10 Rounds

I slipped two rounds, not good. On 21 Dec 08, I did 12 rounds. Ugh! Afterward, I rode the stationary bike 10 miles cross country: 46:48. Every so often I'd crank the resistance to 25, stand and ride like I was going up hill. I'd do it for a minute or as long as I could then went back down to an easier resistance. That felt real good - deep lung burn. Oh, yeah!

400M Run & 50 Squats

I'm working abroad this week. Hotel WOD - For time, four rounds of 400m treadmill run and 50 squats: 20:52 (PR). The last time I completed this WOD was 14 Jul 08. I did it in 23:47. I cannot believe I only dropped a couple minutes off my time. Boy, I'm slow. I'll tell you though. I felt much better this time and felt no pain in my back like last time. I guess something is working for me. :-)

Elizabeth

WOD: For time, 21, 15, and 9 reps of: Clean @ 135# and Ring dips

Today's time: 9:58 (PR)
Last time: 12:32 (4 Aug 08)

Afterward, I swam 40 lengths = 1000yards. I felt real good. I stopped less and only a few seconds after a length or lap. All freestyle. I could have done 50 lengths but I was starting to have cramps in my toes and calves.

Thrusters

WOD: Thrusters 1-1-1-1-1-1-1

135, 145, 155, 165, 175, 185(PR), 195(f)

Afterward, I ran on the treadmill 5K, which took me 32:10 @ a 10:31min/mile, cross country setting. I really didn't feel good running today. I was going to stop at 2.5 miles, but I kept going. Boy, I need to work on my running ability. Thank goodness I've got seven months or so to train.

Two Day Break

I know... Slacker! However, I've been in a little pain since that 445# dead lift mishap and then Barbara the next day. I just didn't have the mojo to do yesterday's WOD (5 x 30 GHD Sit ups and 25 Back Extensions) with the pain I'm feeling right now. I'll be back tomorrow, so stop sweating me. LOL

Rick and Dymphna - Thanks for your support!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Barbara

The WOD - Five rounds, each for time of: 20 Pull ups, 30 Push ups, 40 Sit ups, 50 Squats. Rest precisely three minutes between each round.

1-5:50
2-8:29
3-9:11
4-9:38
5-9:29

Between the mishap with the dead lifts yesterday and today's WOD, my back is smoked. Time for some Motrin.

CFT

CFT: BS x 1, SP x 1, DL x 1

Last CFT: 260/175/425 = 860 (13 Aug 08)
This CFT: 290/175/445 = 910

BS: 255, 270(PR), 290(PR)
SP: 185(f), 175, 180(f)
DL: 445(PR), 475(f), 465(f)

Ok. I told this story on http://www.crossfitclarksville.com/ and I'm telling it here, so everyone can have a good laugh at old John's expense. So, I grab the 45# barbell and slap on four (4) steel 100# weights. Not thinking, I thought I was going to hit 400#, 25# less than my last max. I hit it, my head about explodes, but I nail it and drop it. I think to myself: "Wow, that was freak'n heavy. I guess the squats wore me out or all the extra endurance stuff has weakened my DLs." So, I slap on two 10# and two 5# weights to go for 430#, but in reality it's 475#. I try to hit it but the barbell isn't budging and my head almost explodes. I think: "Damn, that kind of hurt." So, I drop the two 5# weights to go for 420#, but in reality its 465#. I try to hit it, but nothing. I'm waisted and my pride is crushed a little. So, I put the weights away, collect my stuff, and off to the pool I go disappointed in myself. I swim 30 lengths (750 yards), shower, and then begin my drive home. While doing so, I think back to my DLs and how disappointed I was. All of a sudden, it hits me like a bolt of lightning. I realize I actually hit 445# on my first attempt, not 400#. Yahoo! Pride restored, except for my failure to get a PR on my SPs. Hopefully, the swimming and other work will fix that. Funny, huh? :-)