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.