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Respirator on full workout

800 meters stairmaster level 10
50 jumping jacks
200 single unders
30 squats

Step ups to "14 box, alternating legs, #20 vest
15:00

30 squats
200 single unders
50 jumping jacks
800 meters stairmaster level 10

[B]Deb:[/B] Lots of good advice. I agree with most of it, with particular attention to scheduled rest, (I try to do a week off every three months), and nutritional intake. A good rule of thumb for me is if I find myself irritable, tired or easily frustrated, it is usually one or both of these issues.

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Sick since Monday, cold, cough, ugh. No fever anymore though.

Took it easy today:

WARMUP:

20 squats
20 pushups
10 pullups
20 flutter kicks (4 count)

WORKOUT:

Dead lift 3x3 205, 255, 275
Hang clean 3x3 145, 125, 125
Press 3x3 120, 120, 120

Hopefully up to going to the gym tomorrow or Friday!

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[B]THANKS EVERYONE.[/B]
I really appreciate all the advice. I did the strength workout at home tonite, then I'm going to rest a few days as suggested.

Tough this time of year to be 100%!;) But nutrition wise, I think Im ok.
Bfst: 4 eggs, 1/2 avocado, 1/2 c. OJ w/glucosamine echinacea glutamine
snack: meat/fish
lunch: 2 cups spinach, 2 cups mixed vegs (squash turnips eggplant carrots) meat/fish
an apple or pear with a banana
PWO: protein drink
dinner: 2 c. broccoli w/meat/fish
If I get hungry between, walnuts.

[B]Power Clean[/B]
3/3/3/3/3
(warmup with burpees, squats, situps, 45# and 65#)
95/105/115/120/125(1)
(I was really happy with this)

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Did "Josh" workout. This called for 3 rounds for time of: 21 dumbbell rt arm snatches, 21 L pull ups, 21 lft. arm snatches, 21 L pull ups. 40 # db's.

I scaled this one as my shoulders are still in therapy.:rofl: 15 DB snatches with 20 lbs and 15 L pullups. workout took 13:17. My warm up for shoulders has become pretty extensive. I think I am starting to see some progress. I did OH squats against the corner of a wall and the bar is staying further back. Pain is decreasing also.

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CFC WU
snatch balance work from 45# up to 75#
WOD
Push Press @115#
L sit
10-9-8-7-6-5-4-3-2-1
13:10

m/55/180

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12/2/09

Row 2500 - 10:23.0
KB drills

WOD
21-15-9
KB clean and press (2x1pood)
Burpees

9:27

Hip surgery tomorrow. Will check in from time to time but most of my WODs for the next few weeks will be "Walking on crutches for distance".
As soon as I'm cleared to do push ups, dips, body rows and other "safe" exercises, Ill get back to the box.

I had originally planned to do the "Lumberjack 20 Memorial WOD" tonight but it hit me that with all the rowing (subbed for the runs) and lower body work, if I cramped up tomorrow, there would be no possible way to walk it off. Sometimes your head has to override your heart !

Train hard (but smart) and if I don't get a chance to stop in, Happy Holidays to all.

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Good luck, [B]John[/B]. Ya know, if you don't tense up, it won't hurt so bad. (working title of my new book BTW)

[B]12-3-09[/B]
WU:
5-5-5 walking lunges
7-7-7 DH pullups
15-15-15 pushups
5-5-5 jumping muscleups (I really like these,[B]Terry[/B] and have been playing around with the ring height some. My first real MU has just got to be right around the corner)
10-10-10 butterfly ABMAT situps
20-20-20 flutterkicks

WOD: Front Squats...I haven't done these in a while and my pre-op PR was 1RM at #175

#45x10
#65x10
#95x5
#115x5
#135x5
#155x5
#175x1 then [B][COLOR="Red"]F[/COLOR][/B]
walked to the water fountain, did 50 SU and:
#175x[COLOR="red"][B]F[/B][/COLOR]

The silver lining is a repeat PR from 5-5-09
In conclusion to celebrate I did the following:
Tabata C2 with a total of 652m

[B]Charlie[/B]: I went by several of the local surplus stores today looking for some old body armor to workout in (evidently it's against the law to sell it or something... so no joy.) However I did see several old ALICE larges going for around $18. BUT, they wanted like $45 for the (new) frames...go figure.

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[QUOTE=John Warkala;704958]12/2/09

Row 2500 - 10:23.0
KB drills

WOD
21-15-9
KB clean and press (2x1pood)
Burpees

9:27

Hip surgery tomorrow. Will check in from time to time but most of my WODs for the next few weeks will be "Walking on crutches for distance".
As soon as I'm cleared to do push ups, dips, body rows and other "safe" exercises, Ill get back to the box.

I had originally planned to do the "Lumberjack 20 Memorial WOD" tonight but it hit me that with all the rowing (subbed for the runs) and lower body work, if I cramped up tomorrow, there would be no possible way to walk it off. Sometimes your head has to override your heart !

Train hard (but smart) and if I don't get a chance to stop in, Happy Holidays to all.[/QUOTE]

Good luck, John.

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Today - 12/03/09
8AM workout in Patrick's garage

I can't remember what our warm-up was (senior moment)

DL's:
10 X 65#
10 X 85#
5 X 95#
5 X 125#
5 X 135#

5 X 5 X 125#

50 supermans

[B]Good luck John![/B]

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Still sick, but feeling marginally better. So marginally more work:

1/2 mile run
30 pushups
30 flutter kicks (4 count)
30 pullups

Power snatch 3x3 125, 125, 125
Overhead squat 5x5 45, 65, 70, 75, 80