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I heard the Lumberjack WOD is a killer. :D

Double rest day for me. I was going to go to the gym yesterday, drove four blocks, decided driving was not a good idea, so I circled back home. Darned snow. My legs are killing me anyway, so rest is probably a good idea.

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Wow, I thought everyone was just joking about puking!

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Still sick. Well, getting over it. Pretty sure now I had the flu. Which strain? I don't care. It sucked.

Back at it today, though still light.

WARMUP:

30 squats
20 pushups
25 flutter kicks (4-count)

MetCon:

Dead lift 21x155
Bench Press 21x135
Dead lift 15x155
Bench Press 15x135
Dead lift 9x155
Bench Press 9x135

7:52

Maybe tomorrow the gym!

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Dave O. , I did not set the world on fire with this one!:)

Lumberjack 20 (scales in parentheses)

275# DL 20 reps, 400m Run (5.0 spd on treadmill for all runs)

70# DB/KB swings 20 reps, 400m Run

45# OH Squat 115 #, 20 reps (45# bar), 400 Run

20 Burpees, 400 run

20 Pull ups, 400 run

20 Box Jumps, 2 ft. box (step ups), 400 run

20 DB Squat Cleans, 45# ea. (25 # ea), 400 run.


completed in 45:34. The DB squat cleans were very difficult.

Maybe it's the conditioning or the weight loss or both. This many runs without significant knee issues is not where I was a year ago.:kicking0::kicking0::kicking0:

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[B]Pat, Dave & everyone else[/B] kudos on that lumberjack wod. The Shed did a way-modified version (limited time a lot of people) and everyone said it was very difficult anyway.


Still not sleeping well, but back in the saddle today. Felt good to be back in action.:)

[B]12_7_09 Monday[/B]
Warmup Row 500 (2 min, darn), dislocates

AMRAP (1) in 12 minutes of:
15 back extensions
10 K2E
5 pull-ups
rest for exactly 6 minutes
AMRAP (2) in 12 minutes of:
5 burpees
10 kettlebell swings - 24kg (16kg)
15 goblet squats - 24kg (16kg)

[I]Fun one!
Exactly 6 Rounds AMRAP 1
5 Rds +5 +10 +8 AMRAP 2[/I]

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1 mile run
Deadlift x5 225 255 275 275 275
Helen 12:35 with 40lbs Kettlebell.
PS, I'm only 46 :)

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push jerk
95x3
115#
125#
135#
155#
165#

WOD 4 rounds
10 hang squat clean @ 115#
35 sit ups
11:05

m/55/181#/5'10"

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Yesterday - flew.

Today - snow, snow, snow. No one went to work. Tons of the stuff! Shoveled a little to keep the front porch clear and also the garage doors. No point doing more, it's still snowing hard.

Dug out my snow shoes and went for a short hike in the storm. Took the dogs with me. That's some hard work. Dogs are exhausted, but happy.

[B]Snow Shoe Broccoli[/B]
:broc::broc::broc::broc::broc:

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I wish no one was at work in Denver. We have snow!

I got my deadlift up to 155# this morning. Last time was 145# and then my form went south. 155# felt really good. 165# was apparently out of the question though. That bar did not budge.

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No snow here. Just cold, gray Columbus.

WARM-UP:

30 squats
10 HSPU
10 pullups

STRENGTH:

Rear squat 5x5 185, 205, 225, 235, 235

WOD:

Fran
Thrusters as Rx'ed
Pullups with thin band
10:03

Feeling about 90%, still hacking a bit, but not infecting anyone in my basement!