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John, there is life after surgery. Keep the bigger picture in mind, what you are looking forward to doing post recovery. I had rotator cuff surgery a few years back, the result of some over-zealous hang cleans. My PT thought I was a terrible patient because I had "unrealistic expectations". To me that was a compliment. As soon as I got "let pain be your guide" from my surgeon, I took over the rehab and the rest is history. I shy away from cleans, but can do everything from full range pull ups to deep dips. Keep the faith, there is light.

Mark, super job on the mile. If you feel good now, wait until you break 7:00. The feeling of accomplishment will be overwhelming. Incorporate 1/4 and 1/2 mile repeats at a pace faster than 7:00 and you will be there in no time.

Charlie, quit complaining. Your results are excellent and we cannot improve on a straight line forever. Sometimes one must take a few steps back before moving forward. Remember, most folks are age cannot begin to fathom the things you have accomplished.

Diane, your husband makes me laugh with his concerns about hanging with the youngsters. He should be thrilled you can hang. Hope the hand is better.

Sunday did the stairs, 12 ascents with 10 push ups at the bottom and top. 250 push ups total.

Monday did yoga. Got there a little late and did not feel like I got a lot out of it.

Tuesday was suppose to do a group wo at the stairs. Had to bag it because of heavy rain and took a rest day.

Wednesday did 5 rounds of 95# OHS and 1/4 mile run. Did not time. All runs were 2:00 minutes (7.5) and OHS were unbroken except for round 2 and 5 where I broke them 10/5. Good workout.

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kudos on the PR's Scott Allen, Mark< Charlie

6/17
15-10-9-8-8 X 2 pullups

row 2090 m @ 9:42

I have been on week 14 of recon ron for 3 weeks because I dont do it daily the way I would like to

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6/17

50wall ball @ 20#
50pu
35wallball
35 pu
20 wallball
20 pu

21:11

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[I][B]090618 THURSDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU - modified.

[/B][I][B]Quick WOD: [/B][/I][B]For time:
12 - 9 - 6 of:
Bench Press (80% BW) -> 155#
Pull-ups.
[/B][I]Did not do this WOD - - see note below.[/I]
[B]
[I]Warm-up:[/I][/B] 45# X 15, 95# X 5, 135# X 3.

[I][B]NOTE: [/B][/I]135# felt really heavy and was hard to get up, didn't even think of trying 155...... Feeling out of sorts today - no energy, depressed (can't find work) and ate like an idiot yesterday.

[I][B]Kipping Pull-ups: [/B][/I](Could tell my strength/energy was off, yet these came more easily than in the past...)
[B]OH grip: [/B]10, 10, 5, 2, (switched to parallel grip), 3, 10, 10, 10 = 60.

[I][B]Later.......Rowing:
Warm-up: [/B][/I][B]500m: [/B]2:12
[I][B]"Intended WOD": [/B][/I][B]3 rounds of 1 min on, 1 min off X 3. DNF....:ranting2:
[/B]I got 1/3 round before I just fell apart.....
1:00 min at 1:36 pace - 312m, rest 1:00,
0:30 at 1:33 pace (quit here).....[U][I]absolutely spent[/I][/U]. Rested 5:00
Rowed 500m as cool down: 1:51.

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[B][U]TGIF[/U][/B]

[B]2009 06 19[/B]

Starting Strength Workout

[B]WU:[/B] 0.8 mile jog/run

[B]Back Squat[/B]
WU: 45x5, 45x5, 100x5, 145x3, 190x2
Work Sets: 240x5, 240x5, 240x5
Very slow bar speed. Hard work. 247 lbs next.

[B]Press[/B]
WU: 45x5, 45x5, 65x5, 85x3, 100x2
Work Sets: 115x5, 115x5, 115x5
More hard work. Had to struggle to get the last rep on each set. 117 lbs next.

[B]Power Clean[/B]
WU: 45x5, 45x5, 80x5, 100x3, 125x2
Work Sets: 145x5, 145x5, 145x5
Still hard work but not too bad. Had to rest for a couple breaths to finish the last rep on each set. 147 lbs next.

Base gym was ridiculously hot and humid. I hate humidity...passionately. Anything above 25% is kryptonite to me. My shirt was completely soaked. It literally looked like I just jumped into a swimming pool wearing my shirt.

Post workout stretching: dynamic leg stretching, PNF hamstring stretches.

Diane...thanks for the e-mail. Too hot to feel funny today. Think I'll take a nap under my desk. (And I could get away with it too!)

All the broccoli are back on duty except one. He's hung over and will be back at work tomorrow.

:broc::broc::broc::broc::pepper:

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Charley, I agree TGIF. Did my work out and my work. This is Friday night and it's Pizza night in my house.. how can I do dancing pizza slices? Anyhow, have stuck between 80-90 % to Paleo for the last few weeks. Now hanging around 246-247. I was 256 when I started. So I'll start pounding the broccoli tomorrow. Sunday is fathers day--- and grandfather's day so I'm sure there will some slipping then.

I missed the entry to the barbell cert. this weekend in Flagstaff. My wife was strongly pushing me this morning to see if I could get in as a last minute replacement. After a few calls, I just couldn't pull it off. Mighty nice of my wife though!

Just got my rings in from Rogue. will I take them to the gym or find a place at home?

Today's WOD: AMRAP in 20 minutes.

5 HSPU
10 Bench Press @ 135
15 Push Press @ 95
20 Dips

I had to scale the HSPU's: Back into the wall as my feet ascend. This probably left me somewhere between an L or a little higher. Descent on the dips was cheated on the last few rounds.

Had a senior moment in the middle and can't remember how many sets I did: 5 or 6? Have to wait till next time and see how I do as I improve.

I'm working on some photos. My Element skills are poor. For those signing out for the weekend, have a great Father's day.:kicking0::kicking0::kicking0:

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[I][B]090619 FRIDAY

Warm-up:
[/B][/I][B]Walk 4.0 MPH: [/B]10:00 / Dist .63 miles / 1.5% incline.

[B]CF Redding WU: [/B]Modified. Subbed hollow rocks X 10 for GHD situps.

[I][B]WOD warm-up:
[/B][/I][B]Clean and Jerk:
[/B]45# X 5; 65# X 5, 95# X 5, 115# X 5, [B][COLOR=Red]135# X 3 (PR for C&J weight/reps)[/COLOR][/B]
[I][B]WOD: "Train Wreck" (Cindy meets Grace) - courtesy of CrossFit Redding
3 Rounds for time of:
5 round of "Cindy" [/B](5 pull-ups, 10 push-ups, 15 squats)
[B]10 Clean and Jerk X 135# --> scaled to 95#
[/B][/I][B]Time = 32:10[/B]
This was a true pain-fest! Sets of squats and C&J were pretty broken.

[I][B]Other "Stuff"
[/B][/I][B]Box Jumps (16" bench):[/B] 10 X 5 = 50.

[B]Max Reps Kipping Pull-ups: [/B]12 X 1 set. I think I could have done a couple more, but my grip started to fail.

[B]Spinning: [/B]20:00 min. / L3 - L6 / 6.2 miles. 110 - 125 RPM. 10:00 min @ L5.

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[B]Charlie,

[/B]Nice job on the back squats, presses, and power cleans. I'm thinking the 3 X 3s, 3 X 5s, and 5 X 5s are the way to go to develop the strength. I'm not really a fan of 1RMs, especially since I have had a past tendency to break things, though thankfully not from 1RMs (just preventative medicine at my age).

Slip that last broccoli some coffee.........Also, I'm with you on the humidity. I sweat just looking at work - - and with the swamp cooler running at the globo in 85 - 90 degree heat, it gets pretty bad (though thankfully not like where you are...).

[B]Pat,

[/B]Congrats on getting the rings! I am hoping to have a job soon, so I can order mine. I too will probably go with the Rogues.

Props on the 5 or 6 rounds for that WOD. Several people did it at my globo today. I was going to do it too, but there were too many, so I subbed the other WOD I wanted to try. I'll also have to scale the HSPUs - - probably will do piked push-ups, though I tried a couple of the HSPUs against the wall and was able to knock out 5.......different than trying to repeat them in a WOD......

[B]To all the Dads......[/B][I]HAPPY FATHERS' DAY![/I]

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10 pullups-1Push press@135#
9 pullups-2push press
8 pullups-3push press
7 pullups-4push press
6 pullups-5push press
5 pullups-6push press 1 @ 135# 5 @ 115# went down to 115# on the rest
4 pullups-7push press
3 pullups-8push press
2 pullups-9push press
1 pull up-10pushpress
21:11 I had to back off from 135# too much weight for me to work that many pushpress

m/54/183

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[quote=John Burch;610631]10 pullups-1Push press@135#
9 pullups-2push press
8 pullups-3push press
7 pullups-4push press
6 pullups-5push press
5 pullups-6push press 1 @ 135# 5 @ 115# went down to 115# on the rest
4 pullups-7push press
3 pullups-8push press
2 pullups-9push press
1 pull up-10pushpress
21:11 I had to back off from 135# too much weight for me to work that many pushpress

m/54/183[/quote]

John,

Great job - - that's a lot of work at 115#, not to mention 135#!