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[B]tim[/B] sorry about your shoulder - been there, doing that!;)

[B]10.13.2010-Wednesday[/B]
AM: 30 Burpees 12# Vest

PM: Row 250, Run 400, squats, stretch etc. (I forgot to do my back & shoulders mobility!!)

[B]WOD: Athletes Choice:
"Cindy"[/B]
Complete as many rounds as possible in 20:00 of:
5 pull-ups
10 push-ups (hand release)
15 squats

[B]"Evil Cindy" (firebreather wod)[/B]
Complete as many rounds as possible in 20:00 of:
5 muscle-ups (L pullups Ladies)
10 double burpees (hand release)
15 front squats 95#


Regular Cindy is one of my worst girls - evil enough for me!
[B]11 Rounds + Pullups + Pushups + 2 squats[/B] (down from 14/15 rounds!!) But, all full ROM squats w/hip snap, all great pullups & no tears, all plank pushups (these slowed me down the most, broken after the first few rounds - hadda try some reps a few times to get my body and chest up at the same time)

[B]3x10 Glute Ham Raises [/B](ouchie! have never done these, trying to strengthen my backside/hams to improve my squats etc, I notice my knees tend to come in on the way up with heavier weights)
[B]3x10 Glute Bridges [/B]I was only using a 25# plate (not a lot of room in the gym) and this was definitely not enough

Run 400
stretch

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10.12.10:

Rest

10.13.10:

WARMUP
Run 1/2 mile
10 assisted pullups
10 lunges
Stretch

STRENGTH
DL
3x225, 3x255, 3x285, 3x305, 3x325

CASHOUT
20 SDHP with 45 lb. k-bell

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Hello and thanks to everyone who commented on my post about having the high heart rate. All has been fine. I only had a few hours sleep the night before and hadn't eaten until minutes before workout time - duh.

We haven't signed the lease yet, but we have located a great space for our box. Out of the garage soon.

CF Total tonight: 825
Back Squat 275 (pr)
Shoulder Press 150
Dl 400

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Tim, Bill, sorry to hear about your injuries!

I've been away resting this weekend (Though my wife & I did a 6 mile run-walk on Monday!) It's been crazy at work and at home. Unfortunately, my brother-in-law's wife passed away on Tuesday morning after a long fight with cancer ([URL]http://www.legacy.com/dayton/Obituaries.asp?Page=Lifestory&PersonId=145959127[/URL]). These next few days are going to be crazy.

[B]WU:[/B]
800m run

[B]WOD:[/B]

"The Seven"
7 RFT:
7 Pike Hand Stand Push Ups
7 95# Thrusters
7 Knees to elbows
7 225# Dead lifts
7 Burpees (Yay! Burpees!)
7 1 Pood Kettlebell swings
7 Pull ups

Only completed 5 rounds & 7 Pike Hand Stand Push Ups in 43:53. [I](Had to cut it short to get to a telecon! It's been a crazy week!)[/I]

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Bill, good luck w. the new site.

Mobility Wod for the day

Wendler wave 4 of 1st cycle: Bench press (5X 40%, 50%, 60%): 95#, 115#, 140#(30 R).

Wednesday 101013

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Muscle ups were progressions from the chest level.
finished in 12:18.

Heard an interesting story last weekend at the end of Level 1 cert. The instructor from HQ indicated that Glassman came up with an alternative to muscle ups that he thought would be so undesirable that members would have the motivation to at least try to learn the skill. So the pull ups and dips are not really an alternative, they are really an attempt at encouraging everyone to give the muscle up a try.

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Thanks JJ. TIM and Deb B
Good luck with the new box Bill keep us posted.

WU
3x10 reverse hypers @ 50#
3x20 GHD backextensions
2x20 GHD situps

Squats 3x3
warm up with
10x135
6x185
working
3x245
3x250
3x250

WOD Grace @ 95# :90 rest Isabella @ 95#
7:31
m/56/180 CrossFitChesterton

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Thanks everyone for the encouragement!

Deb, that effort on "Evil Cindy" was impressive in my eyes (I have never done the full Monty yet!

Went in to the box this morning and did Shoulder mobility work (tough but felt a lot of loosening and freedom! Discussed a lot of other Mwod's that I could be/should be doing to get on track with upper body strength.

Went for MTB ride (easy area) did great on the hills (thanks to all those airs-quats, BS,FS, and DL's. (Left shoulder felt great) but wouldn't you know it within 10 minutes of the end I mis judged a turn from a fire road and hit a ditch and went over the bars landed on my head and (right shoulder) Thank God for wearing body armor and a good helmet! As I speak I am icing my shoulder and believing it will be find my morning!---at least I now have a deterrent from trying to do any overhead lifts--pull-ups or muscle-up practice for a while.

Boy this fitness stuff is fun!!:pepper:

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[QUOTE=Tim Randall;855252]Thanks everyone for the encouragement!


Went for MTB ride (easy area) did great on the hills (thanks to all those airs-quats, BS,FS, and DL's. (Left shoulder felt great) but wouldn't you know it within 10 minutes of the end I mis judged a turn from a fire road and hit a ditch and went over the bars landed on my head and (right shoulder) Thank God for wearing body armor and a good helmet! As I speak I am icing my shoulder and believing it will be find my morning!---at least I now have a deterrent from trying to do any overhead lifts--pull-ups or muscle-up practice for a while.

Boy this fitness stuff is fun!!:pepper:[/QUOTE]

Whao! Lucky your collarbone is still in one piece:yikes:

You can credit being in shape for walking away from that one (body armor might have helped).

Jeff

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Thursday,

Strength
Hang power snatch, 5-5-5-3-3-3

65, 85, 95, 105, 110, 110(2)

Conditioning
3 round for time

800m run
50 35lb kettle ball swings
50 situps

29:12

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10.14.10:

Run 2.3 miles
28:25
(Slow and easy, I find running really hard after any kind of heavy, lower body lifting)