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[QUOTE=Deb Borbone;831614][B]Thanks everyone[/B] for the birthday wishes, half a century!:rofl: I feel the same as at 30!

AND I GOT RINGS FOR MY BIRTHDAY!!!! (yay)[/QUOTE]

Way cool. :pepper:

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Thx Bill H. Good work, yourself.

08.21.10: rest



08.22.10:

WARMUP
400m run
30 sit-ups
Full body stretch

STRENGTH
OHS
5x65
5x75
3x85
3x95
3x105
1x115
1x125

CASHOUT
Run 400m

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[B]08.19.2010-Thursday - rest day

08.20.2010-Friday [/B](birthday - quickie b/c I was away, still shoulder problems)
warmup 20 Burpees
3 rds - run 400, 30 situps, 30 squats 11:00

[B]08.22.2010-Sunday
[/B]Run 2 miles (first one about 8:00, second not so good)
practice squats w/light weight from 12"

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08.23.10

WARMUP—
20 pushups
3/4 mile hike w/ 30 lb. weight vest and VFFs
Full body stretch

WOD—
5x120 (up, then down) stairs with weight vest and VFFs
10:48

WARMDOWN—
3/4 mi. hike with weight vest and VFFs

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[B]WU:[/B]

800m Run

3X10
Air squats
Pull ups

[B]WOD:[/B]

7RFT

3 115# Cleans
4 Stinkbugs (Kneeling off 24" box handstand push ups)

[I]Started warming up with 135# AND Pike handstand push ups, BUT had an attack of common sense while feeling how tight my back was:yikes:, so I scaled down! Focused on form & my back felt good!;)

[/I]6:46!

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Saturday 100821(Scale)

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box(step up and down)
Toes to bar(knees to elbow)

Finished in 31:52. This was tough---had to complete in sets of 10's, then 5's.

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[B]08.23.2010-Monday[/B]
AM: 30 Burpees 15# Vest

Warmup - run 400, step & stretch, step & pull, ham kick, 30 walking lunge 15#, shoulder mobility & stretch

[B]WOD:[/B]
For time:
15 pull-ups
30 clean & jerks - 135# (85#)
45 burpees
60 squats
[B]8:36 Modified [/B]Shoulder is still really inflamed :mad: subbed ring rows and cleans with 85#.

Front squat light weight, working on form & depth, 6x3x85# 60 sec between.

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WHAT A WOD!!!?

[B]WU:[/B]

500m Jog, run, run faster, run even faster, run backwards
High knees, Butt kickers, & sprint suicides
5 Burpees (Yay! Burpees!) (Don't even want to think about Deb's Burpee (Yay! Burpees!) workouts!;))

[B]WOD:

[/B][B]For 20 minutes: [/B]Post distance to comments.
[I][I]Run 400 meters
Rest precisely the time of the previous run[/I][/I]


[I]4 Rounds
[/I]
[I]Very disappointed BUT saw my Lawyer today & he said I looked like the Incredible Hulk! ;)
[/I]

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Today I did Coe:
10 rounds
10 thrusters (95/65--I did 63# to make it easy without fractionals)
10 ring pushups

time: 18:27
I couldn't believe the hardest part of this was the ring pushups!! They were brutal. I even went down to my knees (haven't done that in well over a year or more?!) the last 2 rounds because I was sure I wasn't having full ROM. I was so focused on keeping the rings tight to my body.. it was really tough..

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Roaming Bear -

Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence.

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

At the end of the 7th sequence, run 400m.

Three rounds.

11 mins 18 secs