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Still alive. A bad cold that has been running through the squadron made it to me. Getting better now.

Pat...that is awesome that you found a PT who is also CF certified.

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Warmed up with 3 rounds of 15 squats, 15 push-ups, 10 pull-ups.

Then did 10 squat cleans w/100lbs. and 50 sit-ups
8 squat cleans w/100lbs. and 40 sit-ups
6 squat cleans w/100lbs. and 30 sit-ups
4 squat cleans w/100lbs. and 20 sit-ups
2 squat cleans w/100lbs. and 10 sit-ups

My time: 21:12

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[B]Friday[/B] - 09/25/09
Had to skip my 11AM gym workout due to an appointment with a replacement window salesman that ran long.

[B]Saturday[/B] - 09/26/09
Made up Friday's gym workout. Didn't log it right after so now I can't remember everything (senior brain cramp)

Row 500m

With 15# dumbbells in each hand:
3X
24 lunge steps
12 OH squats
24 lunge jumps
12 squat jumps

Fuzzy on what came next :confused:

Row 500m - 1:59 (same stupid time as always)

[B]Sunday[/B] - 09/27/09
Rest Day

[B]Today[/B] - 09/28/09
6AM North Shore workout with Patrick

G20 barricades removed and we are allowed to park on the curb and to congregate in the park

Got about 15 minutes of work in (bulgarians, squat jumps, lunge walk, push-ups) when we were hit by lightning and hail. I had to run to the little black car and move it under a bridge to avoid hail damage. After the hail I drove home because it was pouring down rain and I wasn't in the mood to be drenched. I will do some DU practice on the front porch and then run the steps later today after the rain clears up.

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Couldn't log on last night:

Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

9 rounds

Last time I did these as Rx'd. I had much better form and unbroken sets at the lighter weight. My HPC has improved so I think I will do Rx'd next time.

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Get to do daytime workouts for the next month.We'll see how that goes. It was hard to head out to do that first pullup today.
[B][U]
Warmup x3[/U][/B][LIST][*]5 PLU[*]10 PU[*]15 THR[/LIST]
2:15 ab plank hold (was hard today)

[B]DL: [/B]
5-4-3-2-1
85-105-125-145-165 175F
5x125

[B]WOD[/B] - AMRAP in 10[LIST][*]5 THR 50#[*]7 HPCL[*]10 SDLHP[/LIST][B]Total Rnds: 4[/B] + (5THR+7HPCL)
___________________________________________
My strength once again is way off on those deadlifts! The WOD was not bad but surprised to find the hang power cleans the easiest out of the round to complete.

I'm thinking of starting a 60 day challenge for ab plank holds (on elbows and toes) working up to one hour of ab planks in one day by increasing the time by one minute every day until you reach 60 days. You can break up the time as necessary in your waking hours throughout the day. So if you are up for 12 hours on your last day and want to do 12 x 30 sec holds on the hour then you're done. For me I'll try to inrease my hold time.

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I've been on "staycation". It was too cold and wet to play golf as we had planned. I did get in 5 workouts in the 9-day period and lots of walking. I'm happy to be getting back on schedule now!

My gym is doing a 30-day Paleo challenge starting Thursday. I really should participate. I am going to read the book and see if I can't get more motivated. I know I can do this and it would do me a world of good. And then Halloween is the 31st day. :stir:

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09-28-09

Biked to gym.
WU x3:
5-5-5 dips
5-7-10 shoulder pass throughs
5-5-5 OHS w/bar
3-5-7 #20 wallball shots

WOD: Angie 31:31.7 Lousy time but I felt pretty good
[B]100 pullups [/B](all kipping 20-8-12-10-10-10-10-10-10) got a HUGE rip in both palms:ranting2: Wore some new gymnasts grips from (WFS) [url]www.ragefitness.com[/url]

The grips worked pretty well...I didn't rip any callouses, just the palms....go figure.
[B]100 pushups [/B](chest to floor 20-12-13-10-11-11-10-8-5 +1 for the big Ranger in the Sky)
[B]100 situps [/B](ABMAT butterflys 25-15-10-10-10-10-10-10)
[B]100 BW squats [/B](40-25-20-15)

Biked to YMCA. Pool closed. DANG! Biked home.

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Rage Fitness outfits the gym I go to!

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[I][B]090927 SUNDAY

REST DAY!

090928 MONDAY - - @ CROSSFIT SONORA

[/B][/I][B]Warm-up:
800m run/jog
Shoulder Pass thrus
Body circles
Samson stretch

WOD: "Angie" For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
TIME= 15:38
[/B][I]First 10 pull-ups were kipped, the rest jumping. I definitely feel not having had consistent workouts for the last month though it really felt good to do a longish workout!
Last "Angie" was on 090421: 28:38 as Rx'd. Before that was my "Angie" with jumping pull-ups @ 19:49! Happy to have shaved [U]4+ minutes[/U] off my scaled "Angie" time![/I]

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Thats a great time stephen congrats!

WU 10X 3 pushup, pullup, 15 Squat, 10 GHD situps

WOD
5 rounds
15 95# SHPDL
15 95# pushpress
15 Burpees
29:59 slow but it worked my tail off

m/54/183