Row 5K

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First Amrap : 5.5 reps  using 110 lb for deadlifts and 25 kg for KB swings.

Second Amrap: 7 reps using 35lb bar for thrusters.

In 2.5 min, was able to do 595 meter row, and messed up 5 times with jumping rope.

In 1 min, was able to do 247 meters and messed up 5 times with jumping rope.

5K row

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Sean relishes in the aftermath of 75 heavy thrusters.

Registration for the 2010 CrossFit Games Sectionals is now open here. If you are considering competing (which you all should), please decide as soon as possible so that you can register before the event fills up. Also, if you are planning on attending as a spectator, please let us know as soon as possible – each competitor’s registration fee includes one guest, which will save everyone a few bucks ($50 total as opposed to $50 for the competitor and $25 for the spectator).

AMRAP 7 minutes - 10 dead lifts, 7 kettle bell swings

AMRAP 7 minutes – 10 barbell thrusters, 10 jumping pull-ups

2.5 minutes row for distance, jump rope

1 minute row for distance, jump rope

21 minutes of total work. Deadlift done with 185lbs, kettle bell swings with 1 pood. 5 total rounds

thrusters done with 45 lbs barbell, jumping pullups – 8 rounds

2.5 minutes jumping rope, 2 mistakes, over 245 single unders

2.5 minutes of rowing, 716  meters.

1. min jump rope, 0 mess-ups 139 single unders

1 min, row – 300 meters

British officials are to visit Briton Akmal Shaikh, who is to be executed in China next week for drugs smuggling…. From BBC News. Full story

This site may contain information about: shanghai china. The blog is also related to: china map.

The brother of a British man due to be executed in China for drug smuggling makes a desperate plea for mercy…. From BBC News. Full story

This site may contain information about: china photos. The blog is also related to: china tourism.

Police seek witnesses after a woman suffered serious leg injuries in an assault in a city centre bar…. From BBC News. Full story

This site may contain information about: city financial. The blog is also related to: tower city.

Tri’s stepping up to the challenge big time. He’s got that fire in his eyes, lol, but I need to keep check on our pace and intensity to make sure we don’t burn out and to keep things on track for the long run.

We had Alex join us today, and he’s a beast. I can see that he just needs some adjustment to his basic mechanics, but the althleticism and conditioning are there from his previous experience. With the right mechanics and strength work, Alex’s work capacity can really get up there.

Buy in:
3x CFWU
3×5 Shoulder Presses (45, 55, 70lbs)
3×5 Push Presses (70lbs)

WOD:
400m run
30 walking lunges (sub 15)
15 pullups (sub pushups)
15 thrusters (65/45lbs)
15 knees to elbows (sub knee raises)
400m run

Tri’s & Alex’s Time = 11:23

Cash out:
TGUs (Turkish Get Ups, 5 each side)

Bonus Round (Team Workout):
“Tailpipe”
3 rounds (P1 & P2 switch after each round)
P1 – Row 250m
P2 – Static hold (carry, rack, overhead positions)

Degenerate Round:
3 rounds
10 step jumps (each leg), 24″ box
30 quick steps, 12″ box
10 side jumps over platform, 17.5, 22.5, 32.5lbs

The daughter of a British man due to be executed in China for drug smuggling says her father is "mentally ill"…. From BBC News. Full story

This site may contain information about: china tour. For a different topic see cabbage recipe. The blog is also related to: qingdao china.

Two directors at the Student Loans Company have resigned in the wake of a damning report on payment delays, the company confirms…. From BBC News. Full story

This site may contain information about: scholarship. For a different topic see here. The blog is also related to: mathematics.

The rights of a Briton facing execution in China for smuggling heroin have been fully respected, officials there say…. From BBC News. Full story

This site may contain information about: living in china. For a different topic see in a sentence. The blog is also related to: flights to china.

Fully Manual vs Automatic Lives

Life of village people at country side, northern part of Myanmar, Myitkyina Township, Kachin State. That’s how they transport fresh vegetables to Myitkyina Town from their village across the river every morning before the sun rise or early bird woke up.

A Christian supply teacher is suspended from her job teaching children at home after offering to pray for a sick pupil…. From BBC News. Full story

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Saturday 12/19/09

Christmas came early at crossfit san ramon, courtesy of our Swedish friends at Eleiko. Coincidence that I PR in the snatch first time I used them, I think not.

5 rounds:
Run 400m
Row 500m

Day 44: 44 Burpees

A cure for diabetes?  Article about gastric bypass surgery. Are we so stuck on the foods we eat that we would rather get a risky surgery then have a change in diet to make us healthy?

Grace-Off, Greg Amundson & Dave Leys…[wmv]

I am definately doing this. I encourage all of you to do it as well. Its not until October but you can register for cheap now. It looks like tons of fun. Warrior Dash

Hi all. My cousin said he would update my Apple Ipod Touch and he put on a 5 Icon dock in a row. I think it looks too clustered and I don’t like it. Does anyone know how toget back the 4 Icon dock in a row? Thanks.

Push-Jerk
3-3-3-3-3
Rest
AMCaloriesAP in 3 Minutes
Row
-
Rest 60 seconds
-
AMRAP in 3 Minutes
3 Burpees (jump and touch the pullup bar at the top of each burpee, 8′ for men, 7′ for women)
3 Chest-to-Bar (CTB) Pull-ups
-
Rest 60 seconds
-
AMRAP 3 Minutes
1 x Power Snatch, 95/65 lbs
1 x Snatch Balance, 95/65 lbs
1 x Overhead Squat, 95/65 lbs
1 x Hang Squat Snatch, 95/65 lbs

95-115-145-165(2)-DNF
Row: 46
Burpees/Pullups: 5 rounds
Snatch complex: 5 rounds rx’d
Total reps: 102

Due to my shoulder problems, I came in thinking I would sub-in front squats. But after stretching and a few warmup push-jerks, I decided last second to do the WOD as prescribed. But lesson learned here: If you’re not quite 100% and know it, it’s going to mess with you mentally and degrade your intensity and focus, which is exactly what happened to me. I didn’t attack the push jerks nor was I aggressive with the burpees and pullups for fear of further injury. Another lesson learned: I should’ve scaled this WOD to something I felt was comfortably within my safety margin. Instead of pushing myself within certain pre-established safe parameters, I was more or less holding back and cautious while doing this rx’d. Remember: it’s always OK to scale, moron.

“Nancy”
5 Rounds
400m Run
15 Overhead Squats (95/65)
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Ken: 15:17 subbed with 115# front squat
Right shoulder has been saucy for about a week now. Don’t quite know what the problem is. Might need to hit up a massage at Teal Center this weekend. From an energy standpoint, I was draggin’ on this one especially during the last two runs, and I think that’s primarily due to my nutrition and lack of quality sleep as of late. Plus when I have a couple of good strong weeks like I recently had, I always anticipate the impending level-off or, in some cases, drop-off.  I think I’m at the leading edge here.

Mary Ellen: 18:50 subbed with rows; 42#
Wasn’t too happy with performance today and thinks she may be coming down with something. Noted.

Push Jerk: 1) 55 lb  2) 62 lb  3) 75 lb  4) 85 lb  5) 90

Row: 41 calories

Hangpower snatch and OH squat: 13 reps at 45 lb for 1/2 the reps and 35 lb for the last 1/2

Burpee/ jump pull ups: 8 reps

Push-Jerk
3-3-3-3-3

35-55-65-65-75

—————

AMCaloriesAP in 3 Minutes
Row

30
-
Rest 60 seconds
-
AMRAP in 3 Minutes
3 Burpees (jump and touch the pullup bar at the top of each burpee, 8′ for men, 7′ for women)
3 Chest-to-Bar (CTB) Pull-ups jumping pullups

7 rounds
-
Rest 60 seconds
-
AMRAP 3 Minutes
1 x Power Snatch, 95/65 lbs
1 x Snatch Balance, 95/65 lbs 32lbs
1 x Overhead Squat, 95/65 lbs 32lbs
1 x Hang Squat Snatch, 95/65 lbs

15 rounds

Anyone who’s been on the rower at a significant pace knows how well it works at bringing up your heart rate. When combined with a coordinated movement like the TGU (Turkish Get Up, a move that starts with lying face up on the floor, holding a weight overhead, and attempting to stand up straight while keeping the weight overhead), trying to complete as many rounds as possible will make anyone watching you call the luny bin for a pick up.

WOD #1:
As many rounds as possible in 20min
500m row
25 TGU, 50lbs

My result = 1 rounds + 500m row + 4 TGU

So the wife and I went out with Huy for “some” drinks over the weekend. We definitely went over the 2 drinks per week guideline, but it was one of those events where you have to balance your fitness goals with your social ones. Even though our little outing set us both back a few days, it was worth it in my book to share some good times. I’m glad that the wedding, and now training, is reconnecting some lost relationships. Now, back to it.

Buy in:
2x CFWU
Introduce last triplet of CF Foundations: deadlift, sumo deadlift hi-pull (sdhp), clean. Then, thrusters.

WOD:
3 rounds
Row 250m
10 Thrusters (front squat push press)
Huy = 6:12

Cash out:
60s FLR on cables

Establish your 1 Rep Max Squat

Ditched 135lbs

3 rounds for reps:
1 Min Double Unders
Rest 30 seconds
1 Min Row (calories)
Rest 30 seconds
1 Min Box Jump

95 reps