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[I][B]090720 MONDAY

Another Rest Day (unplanned). [/B]Crazy Busy and no energy/time left to work out.[/I]

[B]
[I]090721 TUESDAY

Back into it today.......
[/I][/B]Took it carefully and easily due to having over a week off....

[I][B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU: [/B]Backed off on GHD sit-ups and back extensions to 15 reps each; 20 push-ups also.

[I][B]WOD: 5K Run
[/B][/I][B]Scaled to 5K Walk / Slow Run - time: 43:50.
[/B]First .5 miles: Walk increasing speed to 4.0 MPH
Next 1.5 miles: Alternating .25 mi (400m) run at 5.5 MPH with 400m walk at 4.0 MPH.
Last 1.2 miles: Alternated .1 mile runs at 6.0 MPH with .1 mile walks at 4.0 MPH.

[I]Felt slight, continuous "pull" on L/Hamstring and R/Achilles throughout most of the runs and later walking, but nothing more serious. [/I][I]No lasting effects after post-WOD stretching. Very happy to complete this in any time period without a problem.[/I]

[I][B]Skill Work:
Warm up: [/B][/I]10 X 1 of Front Squats @ 45#[B]Overhead Squats. [/B]
[B]45# X 5, 5, 5.[/B]
No PVC pipe anywhere at the globo today, so got brave and tried using 45# bar. Form felt good and solid for all lifts! Sure smoked my shoulders though....

[I][B]Pull-ups:
[/B][/I][B]Dead-Hang: 6
Kipping: 5, 10, 7, 11[/B]

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Nice Job on the DL PR John...I got a PR on it too. :pepper:
[B]Tuesday 090721[/B]
Deadlift 1-1-1-1-1-1-1 reps
365lbs, 385lbs, 405lbs, 425lbs, 435lbs, 440lbs, and 415lbs
actual;135 warm up, 365, 385, 405, 425, 445(f), 435, 445(f), 440, 415, 415, 415, 415.

I thought I would take some pics after I was done. Ended up doing 4 more reps at 415, my previous PR. I was going to try and do my new max weight PR...but no way. I was at the gym by myself. I put my camera on the tri pod and set it to timer mode, pressed the button and had 10 seconds to run over and lift the damn weight (415). I ended up doing 4 more lifts at 415 within about 1-2 minutes..after the WOD. I think maybe I invented a new WOD;

For time:
3 rounds of
1 camera snapshot with finger
10m run
Deadlift 415
My time was 2 minutes

Yeah I know I am goofball
check out my pics

Oh Yeah... got a PR on my Max Effort 500m row by 1 second; 1:38, changed resistance to 4 was 5 last time.

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Today - 07/22/09
6AM group workout on North Shore (Group of 1 again)

[B]WOD[/B]:
4 rounds
50 KB deadlifts
15 KB swings
15 KB highpulls
50 lungewalks

I wasn't at my best today. I felt tired from the last two days and had a heck of a time with my grip on the kettlebell. I nearly launched it a couple of times on the swings and had to put it down, wipe my hands and re-grip.

I had planned to do 5-on 2-off this week but might need to rest tomorrow. We'll see.

[B]Charlie[/B] - I hope your heel takes a turn for the better soon.
[B]John B.[/B] - Good job on Murph-ish! Regarding DU's, CF has a lot of instructional videos that are OK but the Journal article "Upside Down and Double Under at West Point" (July6) was fantastic. Todd Widman works with a cadet and gives him some great instruction that helped me immediately after watching it - I went out to the front porch and strung 12 together. Before that I could maybe do 3 in a row.
[B]John W.[/B] - Congrats on the DL PR and I like the new avatar!
[B]Terry[/B] - Congrats on your DL PR too and I enjoyed the DL pics
[B]All[/B] - You guys are rowing maniacs and I LOVE IT!!

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John & Terry,
You are officially a couple of beasts. Great DL's.

Feel like my avatar should be a picture of me in a tutu.

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Wow, unbelievable #'s for those DL's. I am both impressed and envious. Keep up the great work. Also have to mention that Terry is looking very tight in his new avitar.

Haven't checked in for a little while, but have been working hard.

Sunday - 20 stairs.

Monday - Yoga and then met my oldest son and a cop wo partner for a run. Goal was 8.1 miles, but my son and I cut out after 4.

Tues - Met the group at the stairs for a real smoker. We did so much I may miss something, but the idea was to complete a series of bw exercises in any order and in any rep scheme: 6 stairs, 40 pull ups, 60 knees to chest, 75 squats, 20 burpees, 200 rope skips, 75 box jumps, 75 push presses w/ 45# bar, 60 kb swings w/ 35#, 50 push ups.

Wed - Squatted 5 x 5 w/ 225#. Also worked on handstands

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[I][B]090722 WEDNESDAY

CrossFit Sonora Training Session/Group WOD at Sonora H.S. Track[/B]
[/I]Well, we were few, but still managed to put in a good butt-kicking WOD. Thanks Josh and Seth for this killer....

[I][B]Warm-up[/B][/I]:
Slow .25 mile jog/run
Shoulder pass throughs/body circles
Leg/hamstring stretches

[I][B]WOD:
Five Round for time of:
5 muscle-ups (or 10 pull-ups)
10 dead lifts X 185#
15 wall balls X 20# (10 foot target)
5 burpees

Scaled to:[/B][/I]
[B]5 Rounds for time of:[/B]
[B]10 pull-ups
10 wall balls X 20#
5 burpees
TIME: 18:31
[/B][I]L/hamstring not happy with the deadlifts after yesterday's workout. Got 1 round at 10 reps and 5 reps the next before dumping the DLs from the WOD. Scaled back on the wall balls also just to be safe, but probably[/I] could [I]have managed sets of 15 reps. Pull-ups were unbroken first three rounds, last two, got 8 + 2 each time. Best I've ever done on pull-ups! [B]YEAH![/B][/I]

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took a shot at a PR in DL and flopped.

225 X 6
285 X 5
315 X2
385 X 1
405 X 1
465 f
455 f
315 X 2


I think that I was trying to do too many things at once: have a PR and learn a hook grip. While I am lifting the bar beneath the meaty part of the palm, my fingers are not used to the weight. The other part is that my last PR was 435 so I've got to lower my jumps. The 455 slipped from my fingers in a no-hook grip. So I didn't tear a callus, however I did tear the skin on the middle of the pinky and ring finger:ranting2: OK, I'll stop the whining.

My club is having a "Strong Person" competition this weekend that I'm entering. Events are deadlift, overhead press, pulling a sled, flipping a tire, farmer's walk and tossing a medicine ball.

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Damn Impressive, you have a few years and injuries on me but WOW, I like effort.

TR

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Damn Impressive, you have a few years and injuries on me but WOW, I like effort.

TR

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thanks for the tip Diane, I will check it out

Good work Pat

80 throw it over your head anyway you can @ 75#
8 rounds of
12 pushup
21 KB swings @ 35#
200 M farmer walk @ 50#

time 19:58