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Today
CFWUx3 w/assisted dips and 30 Burpees and 6 mins. run on treadmill. Did last 10 pull-ups on warm-up w/20lbs. added weight.

Did Thrusters 1-1-1-1-1-1-1
115-120-120-120-125-125-115


I felt weary today, like I was still trying to recover from "Barbara". Muscles in my neck and top of shoulders have been sore for about three days. Think I did deadlifts the other day without enough warm-up, or it was the 100 pull-ups that "Barbara" threw at me. I would like to feel fresh one day, and wake up feeling like I was 20 instead of feeling 90 for the first fifteen minutes of every day. I could help myself by zoning and dropping about 15 pounds, but I like the chow everywhere.

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Rest Day. It's such nice weather that I'm tempted to run, but I really need the rest so I am resisting the temptation.

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today
wu 1/4 mile run 5 PU 10 squat and some knees to elbow
5 rounds for time of
50' walking lunge with 45# bar overhead
21 burpees Time 23:12 :D

Are you sure you want to rest Diane
Mark Im with you. wish I could feel twenty again, maybe if I work harder but maybe not?

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Short week and very busy.

Did my yoga on Monday, not the usual class due to the Holiday and a new instructor and style worked me pretty hard.

Tuesday was going to meet someone at the stairs, but the rain got in the way so I wussed out.

Wenesday did a 5K row in lieu of the Monday's run. Broke my old PR by a couple of seconds by pulling 19:26. Very happy since I haven't been rowing much of late.

Thursday was an eye opener. Met a stair disciple at his place or work, police station where he keeps his toys, and proceeded to get schooled on tire flipping. We did a variety of other things with kb and sandbags, but the tire truly kicked this old man's a**. Attached is a picture (WFS) [url]http://2.bp.blogspot.com/_sEgpJke-b0k/SfXxmj4QgaI/AAAAAAAAAiw/HU3qY_SHhso/s1600-h/new+tires.jpg[/url] I would say it took about the same effort as a 250 to 275# deadlift to get it off the ground. My forearms are still screaming and my biceps and abdomen are bruised after we did a up and down pyramid of flips 1-5-1 for 25 total. Brutal and humbling because halfway through I needed some assistance getting it up (no pun intended)

Busy Friday with my oldest son. He is home after finishing his second year at West Point. Was playing pick up basketball on Monday and caught a nasty elbow right below the eye. Many Dr's visits later, he ended up in surgery Friday AM to repair a factured orbital lobe. Lucky for us this happened here close to Chicago and one of the best trauma hosptals in the country, Rush. We had world renown surgeon who did a remarkable job. My son was discharged this morning and will be heading back to school later next week. All I can say is that the good Lord was watching out.

I new I had to pick him up today, so I got in an early workout at the stairs with my rings. Did 10 stairs with 10 ring dips at the top of each ascent for a total of 100 dips.

Goal next week is to get some running and more weights in.

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Today did CFWUx3 w/assisted pull-ups and dips and ran 6 mins. on treadmill.

Did 4 rounds of 30 assisted pull-ups and 30 assisted dips

My arms are dead.

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[B]2009 05 30
“Kelly”[/B]
Five rounds for time:
Run 400m
30 Box Jumps, 24 in box
30 Wall Ball Shots, 20 lb ball

[B]WU:[/B] 1000m easy effort row, 3XCWU[5,10,10,10,5,10(med band)]
Used a med band on the pull ups during the warm after watching a CF video where it was mentioned that the PU WU’s should be chest to bar for range of motion. Use what ever assistance necessary to get this. Found my head almost hit the ceiling when going chest to bar.

[B]WOD Scaling:[/B] Reduced box jump and wall ball shot reps to 20. Box jump height was actually about 24.25 inches (ha ha) :kicking0:. Otherwise as RX’d.

[B]Time:[/B] Unknown. Somewhere during the WOD, I accidentally fat fingered my watch and stopped the timer. I am guessing I finished somewhere between 30 and 35 minutes.

[B]Hotel Sierra[/B], this was a brutal, brutal workout. Did do the box jumps unbroken. The wall ball shots hurt most. Settled on breaking them down to sets of 8, 7, and 5. Running after the WBS felt like crap. Stopped half way second run to dry heave a little. :puke0000:

Very, very nice day today. Did the entire WOD outdoors in my driveway and ran up and down the road. Some neighborhood spectators. The couple, two house down were out in their side yard watching me do box jumps and wall ball shots. Plus, I went by their house on the runs. Lots of drive by fans. People slowing down to see what the crazy man is doing. Good fun! :rofl:

:broc::broc:

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spent yesterday winding up California visit and driving home. Woke up feeling stiff and achy from spending so much time behind the wheel.

did the 30 muscle ups---or a scale down. (4 pull ups, 4 dips) X 30. This took 25'27".

I still cannot guage these workouts real well. I thought that this work out would be over in a few minutes. HA! I was beat and my arms are mush!

As the goddesses out have it, I found two guys doing the same workout at the same time in my local gym. One from Norway and another from New York. Small world, this cross fitness.:)

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:D 5/31/09
WU X 3
5 pu
10 pushups
15 squats

WOD
12 KB swings @ 35#
21 knees to elbow
run 400 M
X 4 rounds
time 16:23

m/54/183

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Rest day, so to speak. Played tennis this morning and finished up my vegetable garden with a 4-hour stint this afternoon. Absolutely beautiful weather again today - great day to be alive and healthy and have the freedom to enjoy it.

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Since I won't be able to work out tomorrow, I meant to run a 5K today but never got around to it. Another day of heavy yard work. I can hardly move. It's what my wife has coined a [B]RWW - Real World Workout[/B]. Like Diane, I finished my vegetable garden. Then I spent the balance of the day putting up a trellis for grapes. I do really good work if I say so myself. It came out looking pretty good.

Anyway, we had previously coined (actually borrowed) [B]PFSS - Pain Filled Soul Suckers[/B] for burpees ("yeah burpees"). Now I've come to realize that PFSS is actually a category of which burpees are only one example. In fact I have come to believe that burpees are a lower category of PFSS. Another example of a PFSS is Thrusters and 20lb ball Wall Ball Shots. These are merely [B]Category A PFSS[/B]'s. Then there are [B]Category B PFSS[/B]'s. Here are two examples. [B]One[/B], burpee with a pull up on the jump up. Tell me that's doesn't suck the life out of your soul more than a regular burpee. [B]Two[/B], is clean a barbell from the floor with a squat catch then proceed to a thruster. [B]And[/B] I just thought of a nastier version of a wall ball shot. How about clean the ball from the floor to a squat catch and then continue to a regular wall ball shot.

:broc::pepper::broc::pepper::broc: