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Today warmed up with 8 mile bicycle ride

Did modified “Grace” with 70lbs.
30 full squat C&J
My time: 6:15

Did Shoulder Press
10x70lbs.

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[I][B]090916 WEDNESDAY

[/B]First chance I've had to work out in a while.......

[B]Warm-up: Walking/Running [/B](well.......really......jogging)
[/I]Walk 5:00 at 4.0 MPH
Run/jog 800m at 5.5 MPH
Walk 1:00 at 4.0 MPH
Total time = 11:00
Total distance = .8 miles

[I][B]CFWU [/B](modified)

[B]WOD: Tabata Something Else
[/B][/I]Four "Tabata" cycles of 4:00 each exercise, working 20 seconds "on", resting 10 second ("off") for total of eight sets in each cycle. Total time = 16:00.
Pull-ups = 11/10/9/7/7/8/8/5 = [B]65[/B]
Push-ups = 12/12/11/8/7/5/6/5 = [B]66[/B]
Sit-ups = 15/15/14/14/13/13/13/13 = [B]110[/B]
Squats = 14/15/13/13/12/10/12/14 = [B]103
Total = 344

[/B][I]Last TSE was 355 as Rx'd on 090804. I felt good to get in a workout for the first time in a week or so. Pleasantly surprised I didn't lose more ground.......[/I]

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[B]Wednesday 090916[/B]
Front squat 3-3-3-3-3 reps

185,205,225,235 (PR),225

500m Row - 1:32 (PR)

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did the work out for 090915. This was 5 X 3 Front Squats. I tried holding the bar with 10's by my finger tips and could not get it racked on my shoulders. After a few sets of this, I reverted to my old style of racking the bar on the front deltoids with my arms up and crossed to hold the bar. Warm up was 3 X 5 X 135, 3 X 185. Main set totals were 205, 225, 235, 245 (2 good and one fail), 250 (PR). Glad this one doesn't come up too often. My shoulders are usually sore for a day or so afterwards.

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I have been back on schedule this week! But next week I'm on staycation and golf might interfere with some of my workouts. I'm trying to work on a schedule. I could doing some HIIT on the dreadmill in my living room if I can't get to CrossFit. That'd do me a world of good.

Keep up the good work everyone!

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I'm catering a Rehearsal Dinner tonight so I skipped my workout due to time constraints. I will make it up on Saturday.

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After looking at [B]Pat and Terry[/B]'s front squat performance I'm feeling, well, ahem...inadequate. Must be doing something wrong. [B]Pat[/B], those are some great numbers.

No workout for me today. Unless you call getting awakened at 0500 by a vomiting, high temp 6 year old, whose hands were so slippery with puke that she couldn't turn the door knob and decided to get dad's attention by banging on her door as hard as she could? Thought we were being overrun and had to prowl through the house with my pistol in hand till I figured it out. That kind of work out?

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[QUOTE=John Scott Rezendes;665461]Unless you call getting awakened at 0500 by a vomiting, high temp 6 year old, whose hands were so slippery with puke that she couldn't turn the door knob and decided to get dad's attention by banging on her door as hard as she could? Thought we were being overrun and had to prowl through the house with my pistol in hand till I figured it out. That kind of work out?[/QUOTE]


Sounds like a decent cardio workout.

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[QUOTE=Diane Mahoney;665564]Sounds like a decent cardio workout.[/QUOTE]

:rofl:

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Daniel

Have been doing shoulder rehab (from dieselcrew.com) along with my "warm up" work out. Fri through Mon was devoted to CF LA Biz seminar. Few squats and push ups during that time.

Daniel, scaled.

15 Pull-ups, jumping
400 meter run (down drive & back up)
45 pound Thruster, 15 reps to 12" box (very ugly, lopsided)
800 meter run (down, up, down, up drive)
45 pound Thruster, 15 reps (same as above)
400 meter run
15 Pull-ups, jumping

19:40 Whew. First time I have been able to run in months. Still hobbled up, but hey, progress is progress.