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WTG [B]Pat![/B] Tim, Id be happy with that tabata score!!! nice work.


[B]10.11.2010-Monday-Day 1[/B]
Odd day b/c its a holiday for some people!

Warmup: (not a lot of time - pushups, situps, lunges, squats shoulder circles)
[B]
WOD:[/B]
100 burpees for time
every minute on the minute, perform three 95# (55#) overhead squats, starting with minute zero.
[I]25:00 time limit, so keep moving![/I]
[B]11:51 Rx[/B] Could've been faster. Cheated my diet bigtime this w/e, everything hurts today!

Skill: BF kip
Very light weight front squats just to loosen up
Rear delt work, lateral raises, rows etc.

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[QUOTE=Tim Randall;854124]Pat,
Congrats on the retest! Awesome score on the Tabata This!, I am truly inspired!!!;)
I am Working out on the computer as the only part of me that isn't trashed seems to be my fingers (LOL) I am just short of taking an Aleve before tackling a couple hours of yard work! (NOT A LOT OF CHOICE IN THE PNW) it isn't raining!![/QUOTE]


thanks Tim, I'm thinking of doing the Kids cert. next. I want to discuss this w. a local box owner first to find if I can capture back some of the cost.

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Deb B great time on the 100 Burpee and overhead squat!!
Linda K where in the world did ya go already

10/11
wu
stretch
jumprope
2x20 GHD situps
3x20 GHD backextension
3x10 reverse hyper @ 50#

DL
3x250
3x280
3x305
3x335
3x370

WOD 5 rounds
6 squat clean @ 95
8 pullup
10 box jump @ 20"
8:56

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:notworth:

[B]Johnny B Bad[/B]— amazing DL work. You beast!

10.11.10:

WARMUP
30 Squats
20 Pushups
30 Flutter Kicks (4 ct.)
10 Assisted Pullups

STRENGTH/WOD
BP (every minute on the minute)
2x135, 2x145, 2x155, 2x165, 2x175, 2x185, 2x195, 2x205, 2x215, 2x225

CASHOUT
15 Body Rows
Run 1/4 mile ME

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[B]John Burch[/B], (can't think of a more fitting description)! than John J's reply!!!! :yikes: [B]"Johnny B Bad— amazing DL work. You beast![/B]"

[B]Deb B[/B], Thanks, I now have a baseline for that WOD (never having done it before)
Spent some time (while in "moan and groan" mode) today searching videos for help on kipping PU progressions and Muscle up progressions and found these: [URL="http://vimeo.com/1790160"]http://vimeo.com/1790160[/URL]
[URL="http://vimeo.com/978047"]http://vimeo.com/978047[/URL] Can't wait to get to the box tomorrow and practice both! These 2 skills are so far my biggest obstacle to improving my WOD times!

[B]Pat Q[/B]--Kids cert would be awesome! I hope to in a year or so be confident enough to try for at least the Level1 Cert!

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Maria ran a very respectable 4:53 in her first marathon. The whole fam is very proud of her. I posted some pictures on FB. Any CF Over 50 friends welcome to check them out.

So Sunday I was a spectator. Monday, took the day off and since it was a most awesome Indian Summer kind of day in Chicago I had to get out on my bike. I have a circuit in which I hop off and do PU, squats, OHS with the bike at different locations along the 11.3 mile route.

Ride to Lake Ellyn Park, 10 pull ups on monkey bars, 20 air squats
Ride to Library, 10 dips on the bike rack, 20 situps
Ride to Jefferson Park,10 incline pushups, 10 OHS with the bike
Ride to Bridge in Wheaton, 10 pull ups on iron statue, 20 Air squats
Ride to turnaround, 10 incline pushups off trashcan, 10 OHS
Turnaround and do it again,

66:14

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[B]Jeff,[/B] that's awesome!!! Congrats to your wife...wow!!
[B]JB[/B] = one strong dude...:D

[B]10.12.2010-Tuesday[/B]

[B]WOD[/B]
Complete as many repetitions as possible of:
5:00 of wall ball shots
4:00 of sumo deadlift high pulls - 75# (55#)
3:00 of box jumps - 20"
2:00 of push press - 75# (55#)
1:00 of kettlebell swings - 24kg (16kg)
[B]90, 50, 35, 35, 25 [/B] Rushed as anything again today, between flat tires and what not, not even much of a warmup, did this at home. Subbed thrusters for wallballs - would've had more box jump/push press reps but had to walk a ways to and from the jump.... at least I got a WOD in! :)

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Hey John good time for a shout-out, thanks.

Bad move on my part announcing I'm back right before the busiest 10 days of the month at work (12+ hour days to meet deadlines and I'm still a newb at most of it, but I do get a company perk of free cheese and whey).

The guilt is working though. I am coming back. My gear has been buried under other stuff we have aquired too! We are cramped here until our move in 2 weeks.

You guys are going to be hard to catch up with. It is inspiring.
Stay fit and keep the fire burning for me...cheers!

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Tuesday, OHS work

ROM warmups

8 sets of 8, Overhead Squats then deadhang pullups. Untimed. Work up your weight.

55lbs, 65, 75, 75 (7), 85, 75, 75, 75

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After Yesterdays attempt at Snatch Balance 1,1,1,1,1,1,1 (75#) I was in pain (again) with my left shoulder/rear deltoid attach--causing my to lift out of balance (not a problem at the bottom and legs) sooooo I went back to the Mwod shoulder stretches and light shoulder workouts (scarecrow,etc) and it started to loosen up--now just aches!

Decided for the next couple weeks to really concentrate on that area and see if I can't rehab/strengthen/ the shoulder with the emphasis on "MOBILITY" and quit trying to hero my way through the workouts!

Along with that I am going to continue to work on DL-BS,FS, sit-ups and cardio.
TIME TO GET R DONE RIGHT!!