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wow great work everybody over the last few days.

back at it after a few missed days due to road trip, sickness and anniversary.

8x3 good mornings w/130 lbs

30-25-20-15-10-5

lunge and sit ups w/20 lb dumb bell held on chest.

10:50

hit a small bucket of golf balls on the way home. shoulder felt o.k. as long as i hit the ball properly. as soon as something got out of alignment my should sure let me know it. i should be able to play 9 holes but 18 may be a strech for the better part of the summer.

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[QUOTE=John Jaeckel;934899]05.09.11

Fun Day!!

Finally had some good weather here and went out to the dam. Saw some high school sprinters doing uphill sprints on the embankment the other day and figured, "what the heck?"

Anyway, I did four yesterday until I was seriously ready to pass out, and some other stuff. See photo. I ran along the right side of the stairs, from the rock pile up to the top, about 75 yards each time. Pretty serious grade.

1/4 mile run with 15 lb. weight vest
Stretch
4x75 yard uphill sprints
120 stairs up w/15 lb. weight vest
1/2 mile hike w/ weight vest
120 stairs down, up, then down with weight vest
1/4 mile run with weight vest[/QUOTE]

Great lookin' workout John! Nice work!

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[B][U]May 10[/U][/B]
[U]Lunch[/U]
Ran for 45 minutes on treadmill at 1% grade. Slow 10 minute warm-up walk/jog and 5 minute warm-down walk/jog included in time. Covered 5 miles. Middle two miles at 8:24 min/mile and 8:00 min/mile. Just trying to see how I feel in order to set my pace on Sunday's half marathon. HR hit high 130s at 8 min/mile and low 130s at 8:24 minute/mile. Felt pretty good.
Stretched.

[U]After Work[/U]
Cycled 15 miles (48:12, HR avg. 127 and max 137)
OHS: 10x45#, 5x70#, 3x75#, 2x85#
DH pull-ups (1 sec pause at bottom): 5-5-12
Stretched

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5/7 WOD
"Single Mother"
Choose a Baby
3 Rounds for Time
400 M run with Baby
40 OH Lunges with Baby
40 V-Twists with Baby
40 Squats with Baby
25:49 with 1 pood kettlebell as Baby.

Very slow time, but very heavy Baby. Choose the Wrench.

5/10 WOD
Max Chest to Ground Pushups
44

4 Rounds for Time
10 Turkish Get Ups
20 PVC Sit Ups
30 Double Unders
18:46 @ 30# for TGU's.

Pushups not my PR, but much fuller ROM than ever before, so I'm happy with this number.
TGU's are just slow.

5/11 WOD
Tabata Situps: 12
Able to hold 13 through round 5, then to 12.

Fran
21-15-9
Thrusters (95#/65#)
Pull Ups
9:28 as Rx'd.
Wanted to beat 7:00, wasn't going to exceed 10:00 no matter what.
Fran is hard.

Claw

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Jim C. - Thanks bro

05.11.11
Wendler 5/3/1, Month 4, Week 1
OHS Day

WARM
OHS 5x45
Stretch

WOD
OHS
5x85
5x100
6x115

CASHOUT/ASSISTIVE
15 GHD Situps
20 Presses @ 45 lbs
15 Jump Squats

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[B][U]May 11[/U][/B]
Ran 3 miles at lunch (warmed-up, 8 min mile for 1.5 miles, then warmed down, HR in mid-upper 130s during 8 min/miles), then
Bench Press: 10x135#, 5x205#, 5x230#, 3x255# (slight assist on rep 3).

Not very happy with the bench press today. I'm starting to lose some weight and I think that and the distance training is somewhat at odds with strength gains. However, I hope to continue to see strength improvements, but perhaps not as quickly as if I were emphasizing that in my training.

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[QUOTE=Jim Colby;935605][B][U]May 11[/U][/B]
Ran 3 miles at lunch (warmed-up, 8 min mile for 1.5 miles, then warmed down, HR in mid-upper 130s during 8 min/miles), then
Bench Press: 10x135#, 5x205#, 5x230#, 3x255# (slight assist on rep 3).

Not very happy with the bench press today. I'm starting to lose some weight and [B]I think that and the distance training is somewhat at odds with strength gains[/B]. However, I hope to continue to see strength improvements, but perhaps not as quickly as if I were emphasizing that in my training.[/QUOTE]

Bingo. Still pretty impressive BP work regardless.

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[B]5-9[/B]
20 min AMRAP
5 pullups 3 rounds no band/3 rounds band chest to bar
10 14# wallball
15 35# kb swings
5 rounds + 22 reps
9 unassisted pull ups the rest band chest to bar.

[B]5-10[/B]
8 x 100m sprints
2 35# kb goblet squats after each round
25.2-21.9-21.5-22.2-24.5-24.1-23.8-24.1
I am not a runner...just sayin'

[B]5-11[/B]
5 OHS 55#
10 toes to bar
15 20# Dumbbell HPC
20 Double unders
25:04

[B]5-12[/B]
20 min AMRAP
400m run
12 Chest to bar pullups(band)
12 Ring dips (band)
2 rds + 400m run & 14 reps

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Thanks John. I'm ok with the trade-off. I will sacrifice strength for endurance and weight loss at this point. Almost everything I like to do will benefit from that. All the body weight exercises are getting easier.

[B][U]May 12[/U][/B]
Cycled 15 miles (46.51, PR by 37 secs, HR avg 131, max 150), then
4x through the following circuit:
- 10 chest-to-ring pull-ups
- 10 ring dips
- 25 sit-ups
- 15 knees to elbows
Stretched

Wasn't trying to go fast, but I seemed to fly around the loop.

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[B]JJ[/B] BTW, Like the new AVI

[B]5-13[/B]
Crossfit Total
Shoulder press 75# PR by 5#
Back Squat 165# PR by 5#
Dead lift 220# Pr by 10#

Great, great way to start the day!!