Saturday, but not in the park... and it wasn't 4th of July...

4 rounds for time:
400m run carrying 1x20lb DB
9 burpees
6 250lb tire flips
12:18

Welcome back Mr Cart-teeerr...

Monday night:
10 minute lap swim in the hotel 25m pool
Wednesday:
21,15,9 115lb SDLHP & 20lb wallball
Thursday:
Taught 5:30 pose skill class and 6:30 class
Friday:
For time-3 rounds 500m row, 7 muscle ups, 12x24kg KB Snatch, followed by 1 mile run in 16:08 (I think...)
Time for some weekend.

Buddy Team Skirmish Gone Bad

Teams of two, 1 working at a time, completes the following:
150 wallball at 20lbs
150 box jumps 20 inch box
150 push press at 75lbs
150 sumo deadlift high pulls at 75lbs
150 calories on the rower
32:07
SMOKER!

Days off vs days on

Not always feeling on, sometimes the rest is better for me anyway.
Wednesday and Thursday were days off.
Friday 9/11 we did:
9 rounds for time
11 medicime ball cleans
20 walking lnges
01 x225lb deadlift
in 15:10

Labor Day WOD

400 pull ups
500 wall balls
600 push ups
700 double unders

Team of 8 completed in ~44 minutes.
Quite a horrible day of work.

Good ole CF Oldtown spirit

Another day another affiliate. This time it was CFO in Alexandria,VA.
Helen with Dan Wilson, USMC.
10:10

Back in BWI

Ryan was good enough to host me today for a visit for max rounds DeadLift:
warmed w/185 then 225, the singles up to 325, highest DL since Jan 2008, failed at 330, my mythical previous 1RM. I will catch you again 330! And I will PR higher!!!
We ended with 3 rounds NFT:
10 ice cream scoops
10 skin the cats
10 pistols

I drove back through the beltway ending up tight and tired, now to bed with me.

Scott & 'Liv

Saw Scott and Olivia today in Fredericksburg, VA. Went to RARE CrossFit then indian food. Hope I don't regret that in the morning.
WOD:
21,15,9,15,21 rep rounds of
75lb thruster
75lb sumo deadlift highpull
12:10
bought a great t-shirt which bears the words "FIT AS ****", love it.

Mondays, Tuesdays, what a day...

Friday killed me.
I had taken off for a groin strain issue I didn't want to underheal. I resumed working out after 3 days of rest and a massage.
12 rounds of 12 ring dips 12 95lb thrusters
I DNF'd on rep 1 of round 12.
Shoulders hurt so bad I couldn't lok out.
What a puss, right?
So Monday, I am in the National Capitol Region at Potomac CrossFit. Graciously Brian Wilson is letting me train here this week.
Last night:
For time:
15 Dips
15 Chest to Overhead, 115/95 lbs
12 Dips
12 Chest to Overhead, 115/95 lbs
9 Dips
9 Chest to Overhead, 115/95 lbs
6 Dips
6 Chest to Overhead, 115/95 lbs
3 Dips
3 Chest to Overhead, 115/95 lbs
As Rx'ed in 6:57 great feeling WOD, even with tight shoulders.

Lunging, Pulling, Sitting

100ft lunge
21 pull ups/21 sit ups
down to
100ft lunge
6 pull ups/6 sit ups

10:07 as RXed

no tears or rips with the gymnastics wraps

Team Hoff

Me & Tiff completed the following:
75 pull ups, blue band for T, butterfly for me, bottom of squat while the other works
75 dumbell push press, 30/15 dumbell hold while other works
75 box jumps, 24/20 plank while other works
75 deadlifts, 135/95 v sit while other works

14:27

Weight

3-3-3 weighted pull ups
24kg, 28kg, 32kg, then attempted 36kg and only pulled two...
followed by 8 minutes of CINDY: 7+5+1

Happy Birthday to me

Tuesday (which was not my Birthday)
Sprints
(I wore a flak with 1 SAPI)
6 x 50M
5 x 100M
4 x 200M
1 x 400M *for time, no idea what I got though, cause I wasn't listening
2 x 200M
3 x 100M (on the 1st on of these I stopped running)
4 x 50M

Somewhere in the middle of these I pushed off the start weird and pulled my groin...

Wednesday, which was my birthday, we did a special WOD:
400 Meter Partner Carry (John is GOOD at running)
Then......
4 rounds of:
34 Wall Ball Shots and max rep Muscle Ups (He HATES Wall Ball and hearts Muscle Ups)
Finish off with 340 Double unders as a team. (He SUCKS at double unders)
Thanks to Rachel for the toture and Adam for the hard work...
we rocked it out in 28:08 with 85 combing M/U, I did about 1/3 of the double unders.

Did I mention the 34 burpees I had to do to enter the gym?

We beat everybody (sometimes).

Saturday was a nice turn of events. Tiffany and I went in without prior knowledge of the WOD, pretty routine for a Saturday a Nah Fo Nah, and it turned out to be a partner WOD.
We decided to be partners for this doozy:
400m sandbag weighted run by one partner while the other executes reps of,
wallballs (20/14)
dumbell push press (40/25)
burpees
SDLHP (54/35)
Each partner did each exercise, so everybody ran. Me and Tiff were the only ones to do the entire thing as RX'ed, to include TIff carrying the same sandbag I did the WHOLE time.
She is hot... and we won.

Monday:
150 20lb/14lb med ball cleans for time
10:22 for me
12:40-ish for Tiff, again for those who didn't hear... she is hot.

Team time

3 man team completed the following in 21 and change:
400m farmer's walk (w/40lb DBs)
90 burpees
400m FW
120 box jumps on 32 inch box
400m FW
100 double unders
That was horrific.

That was fast...

Friday night after posting on 'Nancy' we hit a wall, and then we hit Cheesecake Factory. The onslaught continued unchecked weekend long with UFC 101, chicken wings and beer. Monday and its back on the rails to about 80% Paleo on 17 blocks. We are bringing back bars and relenting on some salt here and there. We'll play it by ear from here out. We know Paleo rocks, but we don't a)have the money to put out for pure Paleo, nor do we b)want to continue obsessing about food ALL THE TIME.
Monday:
Should Press1-1-1-1-1 (125)
Push Press3-3-3-3-3 (170)
Push Jerk5-5-5-5-5 (165)
Tuesday:
Skill class of cleans and a damn full squat clean 1RM PR at 175.
The 400m walking lunge in 12:07
owie...

Nancy

Nancy on day five of the PaleoZone challenge.
14:19
still slightly cranky but chugging along

CFT

Ok, I am a weakling, 680 total today
Press:
Might as well have called it the wuss, instead of the press. Hit 125, then jumped to 140 and couldn't, 135 couldn't, 130 couldn't... psh
Squat:
Started at 205, 225, then 255, went up to 265 (a geedy 10lb PR seemed possible) and failed, then failed to get depth at 260.... psh
Deadlift:
At this point, nothing in the tank. After mistakenly counting 335 as 315 and failing I easily put up 295, then 305 wouldn't budge. ..psh again.

Helen liked coffee too, before cavemen killed it

"Helen"
9:56 as RXed (with big boy runs :-)


Ok, here is the deal people.

I like coffee.

I mean I reaaaallllyyyy like coffee. Coffee with cream, full richly deliciously fatty half and half. No Splenda(TM) laced creamer, no flavoring syrups, but lots an lots and lots of cream. My wife likes to ask me if I want coffee with my cream. Its like that. Like 3-4 cups a day before noon.

Apparently our no good meat-eating ancestors of the paleolithic period didn't know the splendor, the amazing and satisfying bliss of coffee with cream! WTF! There's a reason we evolved! What did Paleolithic man know about sitting in front of my laptop with my Boston terrier on my lap sipping delightful java!!!

I had a bad day with no creamer in my coffee today.

A reeealllllyyy bad day.

Coffee was my friend. Paleo snuck up and killed my friend with its caveman spear and caveman club.

I hate you caveman.