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John Scott and Robert G. Thank you for your impute on my sons headaches looks like it may be Migraines, he's going to the Doc first week in June. Going to keep a close eye on him now.

Three rounds for time of
20 wallball shots 20#@10'

20 pushpress @ 75#

20 box jumps @ 24"

20 sumo high pull dead lifts @ 75#

20 burpees
29:54
m/54/186 :D

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[quote=Mark Ervi;591474]Did CFWUx3 w/assisted dips and 6 mins. Run on treadmill

Did modified “Diane” of 21-15-9 w/175lb. deadlifts and 70lb. shoulder press subbed for HSPU’s.
My time: 11:03 (PR)[/quote]

Awesome work, Mark - - congrats on the PR. Never thought to sub SPs for the HPSUs.......nice!

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[B]Hi Charlie[/B],

Nice work on "Cindy." Broccoli definitely in order, especially for a rest day. Take care....

[B]Pat,

[/B]Hear ya on the extensive warm-ups. The WU we did when I visited the box Terry works out at (CF Excel in Escalon, CA), had me huffin' and puffin' as much as some WODs I've done. Same thing with the CF Redding warm up. One the good side, I feel really warmed up when I'm done with them and know I have a far less chance of busting something....

[B][I]The WOD was simple: 5 RFT

25,20,15,10,5 KB swings 53
5, 10, 15,20, 25 burpees
200 meter sprint.[/I][/B]

This looks like a nasty little metcon....you made short work of it, for sure!

Lots of good stuff about Paleo and Zone out there. I guess true Paleo puts the Ix-Nay on oats and most other grains, but I sure don't understand completely why - - rolled oats (whole grain) have a lower glycemic index and are generally better for you than other grains. I'm still new at this dietary stuff - - all I know is that Zone seems to work pretty well for me......as long as I don't mess it up with a lot of empty carbs...

[B]John,

[/B]Glad that you might have the cause of your son's headaches dialed in. Best wishes on a quick and positive solution.

Nice work on that task-driven FGB!

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[I][B]090519 TUESDAY

[/B]Interesting day - - too short of time at globo; just got my warm-up and a little practice in.......

[/I][B]Warm-up:
Stationary Cycling:[/B]10:00 / L3 / 100 RPM / 2.6 mi
[B]CF Redding WU: [/B]Added: Hollow-rocks X 10, GHD situps to 30 reps, push-ups to 20 reps.

[B]DU Practice: [/B]About 10 minutes. Warmed-up with 100 singles. Almost, [I][B]almost[/B][/I] chained two together. Didn't count, but got a single DU every time I tried.

[B]Kipping Pull-up Practice: [/B]Just didn't happen today. "Horsed" myself up to and over the bar instead of using momentum. Must have been the lack of mind-body connection, I guess......

[I][B]Later......at home....

[/B][/I][B]Rowing: 30:00[/B][B] at easy to moderate pace[/B].
[COLOR=Blue][B]Distance: [/B][B]6,870 m[/B][/COLOR] .
Worked on form, concentrating on leg drive and technique. Tried to hold a stroke rate of 22 - 24 SPM throughout and drop my 500m split times without raising the stroke rate.
Initial pace: Average of 2:15 / 500m - first 5:00 approx.
Interim pace: Average of 2:10 - 2:13 / 500m for approx. 20:00.
Ending pace: Average of 2:07 - 2:10 / 500m for last approx 5:00, dropping to 1:55 - 2:00 / 500m for last 250m.

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Stephen nice job on the rowing. I'd like to break 2:20 for the 500.

Today had my usual warm up. I did 2 WOD's. The second only took me 4 minutes so it was not biggie.

The first was 3 rounds of Cleans for 95 lbs and Pull ups for 21, 15, and 9 reps. This took 11:20.

The second was Bottom to Bottom Tabitha's. This is 20 sec. squats, hold 10 sec and repeat up to 4 minutes. In bottom to bottom, you must hold the 10 sec "rest" in the bottom position. If you stand or extend your legs, you have a penalty of 10 push ups and 10 burpees. You are supposed to count the reps. I was so gassed that I lost count. I ran between 15 and 20 for each active set. I did 20 push ups as penalty. This is an improvement. I did this work out in my first month of CF and had to do 40 burpees. :pepper:

So it was a better than average day at the gym. :pepper:

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[I][B]090520 WEDNESDAY

[/B][/I][B]Warm-up: Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up (modified)[/B]: Added: Hollow-rocks X 10, Lateral and forward/backward leg swings X 10 (each leg), Chorus line kicks X 10 (each leg), GHD situps X 30 reps, push-ups X 20.

[B]WOD: For time:
30 Bench Press @ BW
500m Row
20 Bench Press @ BW
1000m Row
10 Bench Press @ BW
2000m Row

[/B]Sick to my stomach most of the morning and knew I would toss my cookies if I even thought of doing this one........So I "dogged it" today and took my time.

[B]Alternate WOD: Power Cleans 5, 5, 5, 5, 5.
[/B]Took this really slowly and methodically concentrating on form and trying not to meet Pukie.....
[B]Warm-up:
Squat therapy: [/B]10 X 30 sec holds in bottom position using dumbbell to assist in holding correct positioning.
[B]Burgener Warm-up series
PC warm-ups
[/B]PVC X 10
45# bar by 15
[B]Working:
[/B]95# X 5
115# X 5
125# X F, F, F, then got 2 in a row!
130# X 5 Fails, dropped back to 125#
125# X 3, F(4), got #5! [COLOR=Red][I][B]PR for number of reps [/B][/I][COLOR=Black](previously only got 1 rep at this weight).
[I]Then.....[/I]Max reps at #115
115# X 6, Fail 7.
Form definitely improving; can tell when I'm off the mark......

[B]Double Under practice: [/B]Several "sessions" of attempts. About 10:00 total. Again, got one every time I tried, just could not chain them together. Getting close...........really close.

[B]Kipping Pull-up practice: [/B]Didn't count reps/sets. Some good, some bad ones today.......no consistency.......GAW![/COLOR][/COLOR]

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[quote=Pat Quigley;592539]Stephen nice job on the rowing. I'd like to break 2:20 for the 500.

Today had my usual warm up. I did 2 WOD's. The second only took me 4 minutes so it was not biggie.

The first was 3 rounds of Cleans for 95 lbs and Pull ups for 21, 15, and 9 reps. This took 11:20.

The second was Bottom to Bottom Tabitha's. This is 20 sec. squats, hold 10 sec and repeat up to 4 minutes. In bottom to bottom, you must hold the 10 sec "rest" in the bottom position. If you stand or extend your legs, you have a penalty of 10 push ups and 10 burpees. You are supposed to count the reps. I was so gassed that I lost count. I ran between 15 and 20 for each active set. I did 20 push ups as penalty. This is an improvement. I did this work out in my first month of CF and had to do 40 burpees. :pepper:

So it was a better than average day at the gym. :pepper:[/quote]

Thanks on the rowing, Pat! You will get there.....it's pretty much about technique and leg drive.

Speaking of leg drive......nice work on the BTB Tabata Squat PR. Those are plum wicked by any account. And to have to do Burpees.......yikes :yikes:!

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Back at it today after a few days off. Did a nice self-support kayak trip for 3 days with a couple buddies and my son. Water, weather, and canyon were gorgeous.

Looks like plenty of work ethic the past few!

[B]Charlie,[/B]

Nice job on Cindy! 13.1 rds is nothing to sneeze at.

[B]Mark,[/B]

Great PR on the Situp/Back Ext workout and nice improv on the Diane!

[B]John,[/B]

Glad to hear that you might have your son's head-aches figured out. It's always more agonizing to have your kid with a health issue than yourself.

Your FGB variant looks like a good one.

[B]Steve,[/B]

You've been tearing it up. Sweet job on Diane. That one combines two (of many) of my greatest weaknesses.

[B]Pat,[/B]

Welcome aboard. Looks like you already know your way around. I like your WOD creations.

[B]5/20/09[/B]

CFWU x 15 x 1 set, plus 5 x 1 MU and 5 Ring Dips
Burgener WU

Squat Cleans: 132x1; 142x1; 152x1(f); 152x1; 162x1

Dead-Lift: 152x5; 202x3; 232x2; 252x5; 262x5; then 222x15 after 5:00 rest

Met Con: 1 mile run with 40# vest, time: 8:19

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[B]Stephen,[/B] Great job on the "Diane" especially at the Rx'd WOD.

[B]Mark,[/B] Very nice "Diane". If you are anything like me a "PR" on a "met-con" is a real accomplishment.

[B]Scott,[/B] I hope you'll allow me to be envious of your trip; three days on the "water" is a blessing.

[B]John B,[/B] I'm glad that you've found out what's been bothering your son; now let's hope the treatment will work. We'll keep our fingers crossed.

Buy In:
1 inverted burpee>50m high step stride>10 sqts: 4 rnds
400/m stride/walk
WOD:
4 Rnds
400/m (1:44;1:57;2:09;2:03)
30 Sqts (0:48; 0:48; 0:51; 0:40)
Time: 11:03

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[B]Wednesday 2009 05 20[/B]
Four rounds for time of:
Run 400 meters
50 Squats

[B]WU:[/B] 1000m easy row; 3 X CWU [SS,10,10,10,5,5]

[B]WOD time - 18:00.1[/B]

Ran 1st 400 very hard. Remaining were progressively slower. All squats unbroken. This is my week for squats. Painful WOD, especially the running.

Scott...Don't want to hear about nice, peaceful trips on the water. Just found out yesterday that I might be the winner of another summer vacation to my favorite desert location.

:broc::broc::broc::broc::broc: