21-15-9 Hang Squat Snatch and CTB Pull ups 23:48

21-15 -9

Hang Squat Snatch (95/65)

Chest To Bar Pull-Ups or Highest Point Possible

Wow! This one showed me what a man I am not. I haven't done this lift since the first of September and it showed. Used 95lbs and it took me the first 10 just to remember what to do. I slowed down and focused on form and once again was dead last. Wrists were killing me and I should have used tape on them. (got through that whole paragraph without saying snatch!)

Chest to bar ain't happin'. Heck I can even chest to bar with a PVC pipe. Did regular pull ups instead and ripped on the last set.

The 9th Running of the Cows

It's hard to believe that we have run the Cowtown 5K 9 times in a row. That's nine years of commitment to the same event. I haven't done anything like that since my friends and I use to go to Ciudad Acuña every New Years during and after College.

I was definitely slower than last year with a 32:35 vs. a 29:40. My time off from working out and my extra 15 pounds really showed in the first half mile. My legs were killing me from just below my calf to the middle of my foot. We won't discuss my need for a ventilator because the entire mass of humanity could hear me wheezing and gasping for air.

Special thanks to Michala for sticking with my slow pace and keeping me company.

Alaina had her personal best time! I am so proud of her for sticking with crossfit even when I didn't.

3 rounds of Rings

3 Rounds of:

1-2-3-4-5-4-3-2-1

- Ring Pullups (full turn out, false grip, strict: no kip, full ROM, focus is on reaching your highest pull )

- Ring Dips (strict, focus on ring placement, body control, & full ROM, add 2 sec 45 degree turnout at top of each rep)

*rest as needed between sets to ensure optimal form & the most our of each rep!

This was a deceiving workout. The Focus on form slowed me way down and it took me more than a hour to complete. Did ring pull ups with a 21" box under my feet. Keeping the core straight was the challenge.

Ring dips are gone but then again probably were never there anyway with proper form. Used a band on the rings for a while and then ended up on the bars.

On a side note the Arson Investigator contacted me and said that they caught the kids who set the church on fire. It appears that they were bragging about it in their school.

Run Fer Squat! 32:23

1,200 meter run 5 Overhead Squats (75lbs)

1,000 meter run 10 Overhead Squats

800 meter run 15 Overhead Squats

400 meter run 20 Overhead Squats

200 meter run

I can't "run fer squat" but I'm getting better, dead last but finished. Cardio is coming back and I can tell a big difference. 3,600 meters will be a good warm up for the Cowtown this weekend so long as they don't make me do overhead squats every few hundred meters.

Deadlifts, Bar Push Ups and Double Unders

Deadlift 3 x (185) then Bar Roll Out to 10 x Bar Push Ups, Roll Bar Back for 3 Deadlifts and 9 push ups, repeat count down to 1. 7:33

Rest 2 Minutes, 100 Double Unders for Time 8:16

Interesting day. Practiced hand stands on the mat with my blog stalker Kristen. Wow! I haven't done deadlifts in a while. I had to get back into my form grove. Good work out. Double Unders still stink though.

Afterwards it was off to Rosa's Cafe for some crossfit Fajitas. Here is what you order:

Beef Fajitas for 2 with extra veggies, no rice no beans. Comes with guacamole. Then share this with the wifey. They still give us WAY too many tortillas cause Alaina will only have 2 and I don't. But don't kid yourself, if one of those tortillas were to slip and fall on my plate it would quickly be devoured because they taste great. That is why they always sit across the table from me or they would look like the remains of a family size pack of oreo's at a weight watchers convention.

9 Push Jerk, 15 Box Jumps, 21 Pull ups - 3 rounds. 10:11

Ok - so I am not completely out of shape. Yesterdays workout had me hurting last night and today and though it was a disappointment until I realized today that I used strict form. I also used the same med ball as everyone else, who are much short than I resulting in a lower squat than the rest of the group. Note to self next time.

The arson investigator contacted me today. If you see the perps again, call the police.

Weight 115

Box 21"

Pull ups R'xd

Burning Church WOD

Todays workout was a special event! 50 air squats followed by a 400 meter run - 4 rounds. I wasn't feeling very well today and knew that this was going to hurt before I started. In the second round my lower back started to cramp and I was so far behind the rest of the crowd that all I needed was some excuse to give up.

Behold a burning church! Toxic smoke seemed to be a better option than trying to finish 100 more squats and the fact that my lower half was already burning increased the "why not" factor. So in I went.

Turns out 2 - 10 year old punks set fire to some plastics on a table in the back room. My past experience as a 10 year old punk served me well. I selected the "divide and conquer" option to extinguish the flames.

Great way to get out of WOD that was quickly heading south but still suffering from black boogers.

Grace - 4:52

Thought I PR'd but I go the exact same time. First time to use weight lifting shoes. It's good to know that with the time a way from the gym I didn't lose much strength.

2000 Meter Row - 7:55

This will suck the life right out of you.

Karen - 10:33

150 20# wall balls. Key to this one is to do 15 at a time for 10 rounds.

10:33

Cindy - 12.83 Rounds

Air squats were killing me on this one. Went to knees after 5 rounds of push ups.