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Diane,

Nice uneven "Diane". I like uneven kb work. I tried a similar one with uneven kb high pulls (not sdhp's, but kb high pulls). Really impacts the core.

Terry,

Great job at the qualifiers. Really cool that you were coached by some track/field legends. Also kudo's for knocking out Angie after a comp.

Charlie,

Glad to hear that your flight went great and that you get to do what you love.

Mark,

Not to beat a dead horse, :horse: , but there are few folks of any age putting in the work that you do.

Yesterday was a rest day.

4/29 Finished the 3 day cycle starting back into the CFSB round 2.

Made up shoulder presses (one of my Achilles' Heels) that were postponed by birthday FF:

45x5, 65x5, 85x3, then WS of 95x5, 100x5, stop. Followed with "high" rep set of 80x12.

Back Squats:

45x5, 135x5, 185x3, 205x2, then WS of 225x5, 235x5, stop. Followed with "high" rep set of 205x12.

Easing back into the strength work after about 3 week hiatus. For Met-Con, I watched by 17 year old son do 50' walking overhead lunge (45# bar) and 21 burpees, 5 rounds, while wearing a 40# weight vest. I don't think I'll be trying that one any time soon.

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Scott,

Just read the WOD your son did. Now I feel old. Ouch.

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Today while wearing my chucks, but not my tube socks I did the following:

warm up consisting of:
1600m C2 in 8:30
3 rounds of
10 BW squats
7 DH chin ups
15 kipping pull ups
5 smith machine assisted HSPU
10 GHD

then a made up WOD completed in 15:33 of:
21-15-9
#65 thrusters
#35 K-bell swings
burpees (PFSS)

Charlie, BTW, what are you flying? Something I could jump out of or something I could call for help that makes bad people go away?

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Terry-
Sounds like you had fun at the Senior Games. I bet you weighed a little less as a Sophomore vaulting in high school. I would not have the courage to pitch my body up in the air like that no matter how high-tech my pole.

Today I did Shoulder Press 1-1-1-1-1-1-1
I did 115-120-125(f)-115-115-115-120-115

I will also share a couple of competition stories. There was the time I beat Jim Ryun (3:51.1) in the mile. He turned 62 years old yesterday, by the way. I was in my late 20's or early 30's, and he would have been around 40. He came to Waco to run in 5K Race. He was sponsored and was there just to promote the event. He did run in the race. I went out in 5:55 for the first mile (Had a 5K PR in the 19:00's back then), and I went by the 1 mile marker just a few strides ahead of Jim. He passed me about 100 yards later, and I never saw him again. His legs were pistons. But it has always given me a grin to say I beat Jim Ryun in the mile.

I lost to Lance Armstrong in the Waco Triathalon ( 1K swim, 30K Bike, 10k run)in 1987 too. Lance was 15 at the time. He won the triathalon in Waco, and hopped on his bike and rode it back to Dallas. I am not kidding.

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Rest Day

I wish I could take credit for the inventiveness of my workouts lately, but I can't. I've been working one-on-one with one of the best trainers in the area. He was my former trainer at my original globo and he was the one who introduced me to CrossFit (he has a L-1 cert). I'm so happy to be back with him. He's the reason I get up at 5AM and haul my behind down to the North Shore. He's killin' me but I love every minute of it.

Mark - Great stories!

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[B]2009 04 30[/B]

[B]"Elizabeth"[/B]
21-15-9 reps of:
Clean 135 pounds
Ring dips

[B]WU:[/B] 1500m row at mod-effort pace
[B]CWU:[/B] 6/10/10/7/3/5 (added one more PFSS and GH sit up)
[B]Lift WU:[/B] Hang squat cleans w/ weighted PVDx5, bar x5; then squat clean 75x3

Scaled wt to 115lb. Sub’d jumping ring dips, but raised bottom of ring to 45” from floor (up from 42.5).

[B]Time[/B] – 15:41.8

[B]Notes:[/B]
1. Pretty good form on all squat cleans.
2. Squat cleans have moved to the top of the list of “soul sucking” exercises. Burpees are down to number three.
3. 115 lbs was heavy for me. On the third squat clean, I actually dropped the weight and was considering reducing the weight. Then I thought about Mark and his FF battle with the Burpees and decided to not give up. These SC’s were hard on me. I spent some time kneeling on the floor gasping and dry heaving. But it felt good to finish that last clean. Mark, your grit and determination were an inspiration for me today. Thanks!!!! :thanx:

[B]Scott R,[/B]

You sure work out pretty hard for a guy with knee problems.

For all my friends :broc::broc::broc::broc:

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[QUOTE=Charles Pyke;578755]
1. Pretty good form on all squat cleans.
2. Squat cleans have moved to the top of the list of “soul sucking” exercises. Burpees are down to number three.
3. 115 lbs was heavy for me. On the third squat clean, I actually dropped the weight and was considering reducing the weight. Then I thought about Mark and his FF battle with the Burpees and decided to not give up. These SC’s were hard on me. I spent some time kneeling on the floor gasping and dry heaving. But it felt good to finish that last clean. Mark, your grit and determination were an inspiration for me today. Thanks!!!! :thanx:
[/QUOTE]

Nice job Charlie...I hear you on the SCs...but Burpees are still on the top of my list...probably change my mind on that...after we do Elizabeth. I think the problem was you gave up one broccoli to say Thanks to Mark :)
I think you need more :broc::broc::broc:

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Wednesday 84 pullups 15 & 10 sit ups
Thursday 21 15 9 @ 95 lb cleans- 21 15 9 ring dips- all broken
I back off the lb on the cleans as I turned my ankle Wednesday at work:oops0000:

thats good stuff Charlie.

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Buy In: CFWU - Rnds

WOD:
21-15-9
Power Hang Cleans (95 lbs)
42-30-18
Bar Dips

Time: 11:07

My Form for the cleans was lousy. I've decided to forget about trying to increase in weight and instead deconstruct my form so that I can get it right. In this case I probably should have cleaned 65 lbs just so I could make sure that my form was solid. It's going to be hard because I look forward to "adding to my numbers" and working on form will probably mean that I lose significant weight. I just got to check my ego at the "door".

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[I][B]090430 THURSDAY

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]SCFWU (Steve's CFWU X 2)
[/B]Arm Circles (once)
"Chorus Line Kicks" X 10 each leg
Lateral leg swings X 10 each leg
Shoulder Pass Thru X 10
Body Circles X 10 ea direction
Trunk Rotations X 10 ea direction
Push-ups X 20
OHS X 10
GHD situps X 25
Back Extensions X 25
Pull ups X 5
PFSS (Pain Filled Soul Suckers - - AKA Burpees) X 10

[B]WOD Warm-up: Worked on Cleans.
[/B]PVC X 15
45# Bar X 10
95# X 5
115# X 5
[COLOR=Red][B]135# X 5 - PR[/B][COLOR=Black](by a long shot. Got 125# for one rep 090310. I think my form "clicked." The bar just flew up the first three reps. Reps 4 and 5 got pretty ragged, so dropped to 95# for the WOD).
[B]Dips (bar): [/B]Got 7 strict bar dips with good depth but pain from bursitis in R/shoulder told me it wasn't quite ready.....
[/COLOR][/COLOR][B]
WOD: "Elizabeth"
For time, 21-15-9 of:
135# Cleans > Subbed 95#
Ring Dips > Subbed Dips between two benches (R/shoulder still painful)
Time: 5:06 [/B](First time doing this WOD)

[B]Other "Stuff"
Decline Push-ups: [/B]Feet on third steps - Max reps
20, 19, 12. Rested 90 sec between sets.
[B]Pull-ups: "Recon Nancy Program" - [/B]Did these in no special order, as I felt like it....
[B]Dead Hang: [/B]3, 3, 4, 3, 2, 4 = 19.
[B]Rope Pull-ups: [/B]2, 2, 2, 2 = 8.
[B]Kipping Practice: [/B]5, 3. Gave up on these - - not getting up to bar. WT?
[B]1/2 Pull-ups (from top):[/B] Lowered down half way, pulled all the way up = 5. Gonna do these more often. I think these are just the ticket for helping to develop C2Bs![/I]