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Today warmed up with 3 rounds of 15 squats, 15 sit-ups, 15 push-ups, 10 pull-ups, and two rounds of run 400m.

Then did
4 rounds of
run 400m
10 thrusters w/70lbs.
30 kettleble swings w/35lb. kb
My time: 28:17

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Day 25 [B]Ab Planks[/B] - 1:00 x 15, 2:00 x 5 = 25 minutes

Day 26 [B]Ab Planks[/B] - 1:00 x 16, 2:00 x 5 = 26 minutes

Day 27 [B]Ab Planks[/B] - 1:00 x 10, 2:00 x 7, 3:00 x1 = 27 minutes
------------------------------------------------------------
[B]10/28/09[/B]

[B]Warmup:[/B] Lots of joint mobility drills, deep squat sit, 2 min skipping, Burg. warmup

[B]HCL[/B]
45#x2
55 x2
60x2x4
[B]SN balance[/B]
45#x3
50x3x4

4 Rnds [LIST][*]10 x kipping PLU (modified)[*]5 x PP 65#[/LIST]Time: 7:26 (had a long walk between stations)

20# weighted SU 3x10
Rev. hypers 3x20

Still working on today's ab planks... 2 more days to go!

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[B]Everyone...

[/B]Thank you so much for the well-wishes and encouragement! Got the best news I could today - - nothing broken, per the x-rays, but did somehow damage the bursa in my left knee, so there is (and will be for a while) fluid outside of it and in the knee capsule. It will heal without issues, I am told. The wrist is just going to be painful for a while in certain positions. Probably bruised one or more bones....

CrossFit workouts, here I come again........slowly, slowly.........

Take care and rock on! You guys and gals are AWESOME!

Steve

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[B]Terry[/B] really nice - you're a MONSTER....dang are you strong!
[B]Linda & Pat[/B] thank you - you're no slouches either; Thats a lot of planks, they make me VERY sore. Pat your strength... geez!!! Ive got a long way to catch up with everybody; Mr Burch is doing stuff I've never even heard of!! haha!
[B]Steve[/B] - speedy recovery to you!

Everyone else: nice work! Still amazed how much you guys do, even with injuries/issues to work around... inspiring!)



[B]10.24.2009-Saturday[/B]
Warmup (burpees, pushups, situps, back ext)

[B]WOD[/B]
For time:
21 - 15 - 9
row - calories
goblet squats - 32kg (24kg)
push press - 115# (75#)
13:19


[B]10.26.09 Monday [/B]
Warmup (usual)

[B]Max Effort Pullups[/B] - 10 Negs w/ 10#... got 5 good kipping pullups

[B]WOD[/B]
For time:
20 back squats - 135# (85#) (Scaled to 95)
Then:
5 rounds of:
15 ring push-ups
15 kettlebell swings - 24kg (16kg)
Then:
20 back squats - 135# (85#) (Scaled to 95)
11:01 (what a switch! the scaling UP was my coach's idea!)


[B]10.27.2009-Tuesday[/B]
Warmup (usual)

[B]WOD[/B]
6 rounds for time of:
5 power snatch - 95# (65#)
15 handstand push-ups
12:09 - need a lot of work on the snatch. Easy at 65# but ugly!! HSPU still VERY hard.


[B]10.28.2009-Wednesday[/B]
Warmup (usual - row 500 instead of burpees)

[B]Power clean: 3,3,3,3,3[/B]
85#/95#/100#/110#/115#

[B]WOD[/B]
Complete as many rounds as possible in 15 minutes of:
30 squats
15 back extensions
10 box jumps
6 Rounds + 30 squats + 13 Back ext. - added 5# to the back extensions....

[B]REST DAY TODAY!![/B]


I like the strength stuff we've been doing. I could pbly do more weight if my technique was decent.

So if somethings way easy for you (like for me back extensinos to do 15 - is a couple secs and I feel nothing)... is it worth adding weight to it, or should you just have your time be so much the faster? I SHOULD do more cardio; trying Diane's rowing tips to try to get better at that....cut off a few secs already - THANK YOU!!!

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sorry typo - that should have been 5 Negatives with 10 pounds on the pullup day

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Catching up on posts!

[B]Friday – 10/23/09[/B]
Gym workout with Bill:
Lots of back squats – Can’t remember the rep scheme or the weight but it got heavy at the end because I remember gritting my teeth

Saturday and Sunday – Rest days

[B]Monday – 10/26/09[/B]
North Shore group workout with hubby in attendance – Patrick leading
Hmm…I can’t remember what we did except at the end: 100 push-ups – 6:42

[B]Tuesday – 10/27/09[/B]
Gym workout with Bill
Rowed and did sit-ups but primarily did deadlifts. For the second time in a row, I totally sucked at it. Got stuck at 145 and stayed there. I could get 155 off of the floor, but couldn’t stand up to save my life. I made numerous attempts (probably too many) and I got so frustrated that I was actually saying naughty words. My goal of 200 by St. Patrick’s Day is looking less likely but I REFUSE to give up.
[B]
Wednesday – 10/28/09[/B]
North Shore group workout with hubby in attendance – Patrick leading
Tabata dips
Run 400m
Tabata squats
Run 400m
Tabata push-ups
Run 400m
Tabata lunges
Run 400m

Started something else with jump squats but it was cut short by a downpour of rain.

[B]Thursday – 10/29/09[/B]
Patrick’s garage in lieu of the North Shore

This was the BEST. Patrick’s CF affiliate (Confluence CrossFit) will be open by mid-November (thereby avoiding a brutal outdoor winter on the North Shore) and he has the equipment package from Rogue in his garage.

Various warm-ups: stretching, SDLHPs with bar only, front squats with bar only

WOD 1:
Grace - 3:42
Needed a third lung on this one - had to stop after 20 reps to catch my breath

WOD 2:
21-15-9
15# dumbbell thrusters
push-ups (HARD!!!!)
abmat sit-ups (EASY!!!!)

I couldn’t do more than a few push-ups after the thrusters each round. Patrick assisted with a band around my mid-section so that I could complete the workout.

Post WOD:
Deadlift form and technique practice for my next session in the gym with Bill.

[B]Deb[/B] - Love the new avatar. You look fantastic.
[B]Linda [/B]- I've been fascinated by your ab plank adventure. I particularly enjoyed your post last week when you analyzed how the planks were affecting body parts other than abs.
[B]Diane[/B] - I think sweet potato with cayenne sounds good but I prefer mine with a little Jack Daniels! ;)

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[QUOTE=Diane Dennis;687845][B]Deb[/B] - Love the new avatar. You look fantastic.[/QUOTE]

:yeahthat:

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[B]10-29-09[/B]

WU:
C2 500m 2:06.6
5-5-5 #45 Thrusters
5-5-5 Pullups
5-10-15 Pushups
5-5-5 30" Boxjumps

WOD: 50-40-30-20-10 Double unders and situps

Since I haven't mastered the DU yet I did:
200-160-120-80-40 Single unders
50-40-30-20-10 ABMAT butterfly situps
Time: 14:16.6

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[QUOTE=Diane Dennis;687845]
[B]Deb[/B] - Love the new avatar. You look fantastic.[/QUOTE]

double :yeahthat:

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Day 28 [B]Ab Planks [/B]- 1:30 x 8, 2:00 x 8 = 28 minutes
--------------------------------------------
[B]10/29/09[/B]

[B]Warmup[/B] - same

[B]muscle SN[/B]
45#x3x3
[B]CL&J[/B]
55#x2x2
60x1x3
[B]FSQ[/B]
60#x5
85x2
95x2x3
[B]WOD[/B] 3 rnds [LIST][*]20 halfmoons -alt sides (used 15#KB)[*]8 x BJ (only have 14" box)[/LIST]Time: 4:45
*finished with ab wheel 3x10 (from knees), did not have setup to do GHRs

Still doing today's planks - tomorrow is Day 30 yay!