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Mid Year Check on 2010 Resolutions

- Lose another 8 pounds (200) [B]DONE[/B]
- Dead-lift 2x my weight (400- DUH!) might not get 400, but maybe 2x weight (390)
- Rear squat 315 I should get this
- shoulder press 185 (CF total 900) Maybe, doubtful
- bench press 275 Should get this or close
- Cindy 20 rounds Dunno, gonna try Cindy this week
- 10 dead-hang pullups At 5, up from 3
- Master kipping pullup Meh
- OHS 135 [B]DONE[/B]
- Total cholesterol under 240 w/o statins (high HDL) Meh, just a number, off the statins now though and triglycerides are <150 and HDL >70.

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Deb, Terry,
Thanks for the tips! I'm gonna try them. I know ropes make a [B]BIG[/B] difference!

[B]WU:[/B]

800+m run

15 Pull ups
15 Jumping Jacks
15 Push Ups

[B]WOD:
AMRAP[/B] in 20 Min

10 20# Wall Ball Shots
10 GHD Sit ups
10 Back Extensions

10 rounds, 10 Wall Ball Shots & 2 sit ups

[I]I was amazed how easy the Wall Ball Shots were since I've been doing 10 wall squats in the morning & 10 in the evening![/I]

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[B]07.27.2010-Tuesday[/B]
AM: 30 Burpees 15# Vest


PM: Warmup - run 400, step & stretch, step & pull, lunge & twist, floor sweepers, shoulder mobility & stretch, pec stretch, trigger point back & chest - shoulders.

[B]WOD:[/B] For time:
500 meter row
21 k2e, 21 box jumps
500 meter row
15 k2e, 15 box jumps
500 meter row
9 k2e, 9 box jumps
((rx'd box=24" (20")
[B]13:57 Rx[/B] K2E didn't bother my shoulder today, they made us do it without a box touch or kicking off the wall on reps.... Will ice it anyway; I was slow on the row today!!

Post WOD:
24" box jumps, w & without a vest; next time 24", I think 20" is too easy now.
3x5 Ring Dips with skinny band, full ROM (singled for 2 sets, doubled for the last)

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[I][B]100727 TUESDAY
2 mile run.

Warm-up:
[/B][/I]Walk 800m
Stretching

[I][B]WOD: Run 2 miles for time.
[/B][/I][B]TIME = 20:14[/B].
Walked a total of 800m or so in several short distances to rest/take stress off right hamstring. Ran the remaining 2400m. Hamstring felt great for the most part and run felt a lot faster than that I did for my 5K. Want to do this again when hamstring is 100%.

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Got flooded over the weekend following some storms. Have not been able to get to the box. Finally worked out at the small center we have in the office. Not very good. No squat rack, no oly bars just cardio and some machines. Ended up doing some DB presses, squats on a smith machine then cashed out with 50 unbroken pushups.

It's been harder to drive all the way to my affiliate so thinking about giving the Wendler program a go since I have access to some weights in the 'hood.

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That dude on the main page who won the 2010 games was my trainer at Rogue!

Way to go, Graham!!

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07.28.10:
Month 5, Week 4 (De-Load), Wendler 5/3/1, Dead Lift Day

Warmup:

DL 5x135
20 pushups
Stretch

Strength:

DL
5x205
5x225
5x245


WOD:

75 Ball Slams (25 lb)
3:28

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7/28 WOD

Group of Four (only two people working at a time, except for 400 M run) does:
400 M Run
150 Double Unders
150 Pull ups
400 M Run
150 Knees to Elbows
400 M Lunge

Felt OK, but not stellar, on DU's, pull ups, and K2E's.

16 people at 6 am! Biggest class I ever saw, cool! We had to change WOD as posted due to all the people. WOD as posted featured max ring dips, so I took a crack at it and got 15 :kicking0:, beating my old PR by 2.

The Claw

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7-28-10
Deadlift 5-5-5-5-5
[B]315, 335, 385, 315, 315[/B]

then,

“Annie”
50-40-30-20-10 rep rounds of:
-double-unders
-abmat sit-ups

[B]Time 7:26[/B]

did this with the 5:30am class, hard to get motivated at first

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[B]Terry[/B] nice work, hope the shoulder is better. [B]Jeff[/B] floods stink, hope you're drying out finally!

[B]07.28.2010-Wednesday[/B]
AM: 30 Burpees 15# vest

PM: Warmup - Run 400, step & stretch, step & pull, lunge & twist, ham kicks, floor sweepers, pec stretch, shoulder mobility & stretch
[B]WOD "The Chief"[/B]
5 rounds, each 3:00 AMRAP, 1:00 rest of:
3 power cleans - 135# (85#)
6 push-ups
9 squats
[B]24.8 Rx[/B] Not feeling it today, yay for rest day tomorrow - but still a little better than last time I did it (21+13+6+3).

Run 400m, stretch

Home:
4x8x95# backsquat working to get low & fast
Shoulder rehab
40 walking lunge w/15# plate overhead