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Wed, Thurs took rest days

Today CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Did AMRAP in 20 mins. of
5 Thrusters w/70lbs.
7 Hang Power Cleans w/70lbs.
10 SDLHP w/70lbs.
Completed 7 rounds

Rode my bicycle on the road 15 miles in 01:03:20

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[B]CHARLIE![/B] Man, I got about a million hernia jokes, but your subtle blending of Crossfit and lower belly surgery tops them all. Of course, Percocet humor is much like the stuff that emanates from my six year old...."poop, clown and fart are really the funniest words in the world."

Anyway, too wet to ride the bomberoo, so I did:
WU
1020m C2 in 5:00, on damper 5.5
3 sets of:
5-10-15 pull ups
3-5-7 dips
10-15-20 push ups
10-15-20 sit ups
10-15-10 back extensions
5--8-12 HSPU (smith machine assisted)
Then:
10/1-9/2-8/3-7/4-6/5-5/6-4/7-3/8-2/9-1/10
Ring dips and k-bell swings in 13:14. Things went fairly smooth and the knee held up well but around midway my ring dips faded into onesy-twosy’s .

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Today:

[B]WU[/B]
20 situps
20 pushups
20 back ext
20 squats

[B]WOD:[/B]
10 rounds for time, or, Complete as many rounds as possible in 20 minutes, whichever comes first of:

15 calories - rower
10 push presses - 95# (65#)
5 deadlifts - 225# (135#)

7 Rounds + 15 calories

Toughie but goodie. I should've gone to 145# on the DL; tried 155 thought too heavy. 135# was too easy.

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after a few days rest, decided to do "Nate". I couldn't find that I had done this one. This is 2 MU
4 HSPU
8 X 75 DB swings

I subbed kneeing MU's and supported HSPU's. Got 8 rounds. This one was a gasser. Stopped fifteen seconds before the 20 minute limit and just watched the clock.

This AM, the rear part of my shoulders is singing the blues.

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Scott...bring on the hernia jokes. I need a laugh. This is the worst day for the swelling and discomfort. On top of that the pain med is giving me horrible night mares so I am shying away from it near bed time.

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[B]Charlie![/B]
Yo mama is sooo fat.... A tornado tried to pick her up and got a hernia!

Badoomboom! I know you're out there, I can hear you breathing. Don't forget to tip your waitress.

I had nightmares and vertigo as well on the percocet. (nightmares...now that's another topic altogether...just what the world needs is crossfitters with PTSD) Doc switched it to morphine. Directions said one pill every 4 hours. I took one and passed out for 12. Needless to say I never took another and pretty much just sucked it up. Hang tough, brother, and don't try changing any lightbulbs.

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Man alive, I feel like such a slacker for all the work that's gone on here! Out of town all day yesterday and on the road - - no workout. Smoke from the escaped controlled burn in Yosemite is really bad here today - - hope it clears enough to get something in.......

:pepper::pepper::pepper::pepper::pepper: [B]Yosemite fire-roasted peppers....[/B]

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[QUOTE=Terry Dickman;653876]Diane, That's awesome on the OHS, so are you doing 50% body weight OHS? or the 15 lb bar? OHS is definitely one of my goats, going to do the OHS 3-3-3-3-3 WOD tonight :yikes: I think OHS is harder for most people in our age group because lack of shoulder flexibility. I am proving my point to the younger folks now that we have some more over 50er at our box. :)[/QUOTE]

No, it was only a 15# bar. It was my second time doing OHS and the first time I struggled. I've changed my foot position a little though so next time I'll go heavier. Not 50% BW though. I need to lose some weight before I attempt that. :) Maybe I can do 25#. Or 35#. Hmmmm.

Charlie, you are funny! 1 squat in 10 seconds. Good work! :notworth:

I ran today - 3 miles in 27:35. It was OK. I am planning to start more indoor HIIT on the treadmill now that fall is coming, and hopefully that will help with my time.

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Did go for a very slow 1/2 mile walk. Pretty sore at the end. Good grief!

Scott...about that joke :puke0000:

Like I said, the dreams are horrible. When my bladder got full, I dreamed I was standing next to a river full of dead bodies. Bloody limbs and etc sticking up above the water. Move over Stephan King! :smiley_ev

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Today I did modified "Nate"
AMRAP in 20 mins.
4 pull-ups and 4 assisted dips (subbed for 2 Muscle ups)
4 Shoulder press w/80lbs. (subbed for 4 HSPU's)
8 dumbell swings w/40lbs. (subbed for 2-pod kettlebell)
I did 9 rounds and another set of the pull-ups/assisted dips