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[B]Terry[/B]- Nice time on the "Daniel". I think that's about how long it would take me just to do the pull ups !

9/19/09

Row 2500m - 10:02.9
KB drills

WOD
10 rounds for time;
10 Box jumps (subbed step ups to 20" box)
100 Single unders
10 Burpees

26:31

I believe it's been mentioned before how "invigorating" Burpees are !
On a side note, finally got back on track from my vacation weight gain and back on a downward trend. Down to 234 now (from 267 on 5/1/09)

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Terry, thanks for the information of Mark S's book. Years ago I read and used some of his training suggestions for triathlons. His book was about biathlon training and racing. Interesting that the year he published the biathlon book was the year he quit endurance training---and then changed his mind about the whole enterprise! As I recall he boasted of being in sufficient shape to do a five hour endurance race at any time. It's good that he learned from his own experience. The Paleo book looks worth the purchase.

Did a yoga class today and enjoyed the old movements. It's been some nine months or so since the last class.

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Hi Jeff! Welcome.

Been off line lurking. Wasn't feeling much love from the surgery thing. Guess those docs might know a thing or two after all. :rofl:

5000m Row at a decent pace.
Time 21:36.4
Probably over did it. Find out tomorrow.

Keep stomp'n it!

[B]Hello Jeff Broccoli![/B]
:broc::broc::broc::broc:

Jeff, don't ask, just accept.

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Took 2 rest days, although had only planned to take one.

Today, I am out of town with no equipment or weights.

I worked out at local high school track that has some pullup bars.

Did 4 rounds of
run 400m
10 pull-ups
20 burpees

Then ran 2 more 400m
and 10 pull-ups

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09/18/09

[U]Warmup x2[/U]
10 of each
•PU
•SU
•SQ
•PLU
•10M wind sprint

[B]FSQ 3-3-3-3-3[/B]
45X5
65-80-85-90-95

[B][U]WOD[/U][/B]
"Annie"
50-40-30-20-10
DU/SU

Time: 37:47

Pretty sure I was over 40 min last time I did it. It took 3-5 single jumps to get in one DU until the last rounds. All SU rounds were unbroken.

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Should have been...

Time: 37:43

4 secs are everything to me!

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[I][B]090919 SATURDAY - - at CrossFit Sonora

Warm-up:
[/B][/I][B]500m Row (1000m): [/B]4:02
[B]2 X 50 jump rope singles
2 X 10 box jumps [/B](18"?)
[B]2 X 10 GHD sit-ups

[/B][I][B]WOD: For Time:
[/B][/I][B]Run 800m
21 Kb Swings (1.5 Pood)
21 SDHP (65#)
Run 800m
15 Kb Swings
15 SDHP
Run 800m
9 Kb Swings
9 SDHP
[I]TIME = 18:27 (Rx'd)
[/I][/B]Slow on the runs due to the up-hill (6%+) grade and DOMS from earlier in the week.....Great workout!

Welcome, Jeff! Solid CF background you have! I also started right about or just before Terry did; not having an affiliate nearby until recently and having almost no oly lifting background have been little glitches for me, but I love CF and will NEVER look back!

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[B]9_16_09[/B]

Warmup

5 rounds for time of:
5 back squats - 225# (135#) scale accordingly
15 pull-ups
35 double unders
Scaled to 105 so I can break parallel on each one. Double unders took a long time.
24:48

[B]9_18_09[/B]
Warmup

Push Press: 5,5,5,5,5

Complete as many rounds as possible in 10 minutes of:
10 squats
10 ring dips
10 burpees

100#(4) 105#(1) Started out too light.
6 rounds + 10 (No rx, can only do 3 dips at a time, so assisted)

[B]9_19_09[/B]

Warmup

400 meter run

3 rounds of:
5 power cleans - 135# (85#)
10 kettlebell swings - 24kg (16kg)
15 push-ups
500 meter row
3 rounds of:
5 power cleans
10 kettlebell swings
15 push-ups
400 meter run

18:50. Whole lot of sore going on thru this one.

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Couldn't get to the box on Friday so I hit the Globogym for some strenght work. I do a crossfit style warm up, 50,40,30,20,10

5:00min cardio (bike, elliptical...)
40 squats
30 sit ups
20 pushups
10 chin ups

2x or 3x. Friday is was 2x

Since I hate front squats, that's what I did 5x5 95#, 115#, 125#, 135f, 125#
Next, Press 5x1, 95, 115, 125, 135f, 125

Saturday,

Crossfit Baseline 4:30. I took off almost a FULL FRIGGIN MINUTE, off my last baseline done in May.

1 mile run, 8:06

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no WOD since 9/16/09 with softball and a headcold I am taking a little break
did go to the BX today and did some ring dips, pullups, rope climb, knees to elbow, GHD work, double under work, windshield wipers.
back squat
5x2 @ 135#
5x2 @ 185#
5@ 205#

hope to have a clear head Monday for a WOD