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The Globo was PACKED!

[B]WU[/B] 2x, 400 run, 10 pullups, 10 pushups, 10 back ext

[B]Strength[/B] Thrusters 3-3-3 115#, 135, 145

[B]WOD[/B] Barbara, 27:11 (4:22)(5:41)(5:32)(6:13)(5:45)

Attempted to cash out with a 1/2 mile run and cramped up. I guess the 250 squats in Barbara were enough.:bonk:

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So I went with my son to the box today so he could work out and I could hang out and talk with the crew.
Grabbed a piece of PVC and started doing some shoulder stretching and "dislocates" and guess what ? NO shoulder pain and great range of motion.

It took hip surgery for me to get the rest I needed to allow my shoulder to heal. Looks like I got a 2 for 1 deal out of this.

I've been working so long with some kind of pain that I just accepted it as normal
I'm gonna start up everything real SLOW when I can. I kind of like this "no pain" thing.

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So, after an intense "Cindy" yesterday, I go into the box today for the first time since 12/18 for this little beaut.

WARMUP:
:30 on/:15 rest
Jumping Jacks
Burpees
Squats
Mountain Climbers
Air Thrusters
Jumping Jacks

STRENGTH:
Rope Pullups 5x5
Ring Dips 5x10 (only used a band on the last two sets!)

WOD:
10 rounds, alternating ea. exercise with a partner—

20 wall balls (16 lb.)
10 burpees
20 k-bell swings (53 lb.)
10 box jumps
20 ball slams (20 lb.)

31:15 (My partner was a very nice and athletic lady named Sarah who made this old rodeo clown look good)

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1/1/2010 WOD.

400 m lunges: 15:25.

This wasn't the agonizingly painful workout I was expecting; only moderate agony, so I have that going for me. First 200 m went pretty fast, but my form sucked. Becky helped with a couple pointers to keep my back straight, which slowed me down a little but really improved my form.

Happy New Year!

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[QUOTE=Jeff Kilinski;718152]
[B]WOD[/B] Barbara, 27:11 (4:22)(5:41)(5:32)(6:13)(5:45)

[/QUOTE]

Every second counts. Except mine was off by 22. Barbara 27:33

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[QUOTE=John Scott Rezendes;716690][B]Wade[/B]! PM me if you'd like. I live in Hinesville and haven't found a counterpart in the area yet.[/QUOTE] Will do. I'll PM later today.

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John W. good to hear about your recovery.


Hiked for an hour in South Mountain. Found some interesting applications of "POSE" even while hiking. I can now see how I developed tendonitis and later tendonosis in my toes. This positioning of the foot for a push off the ball of the foot fells, so far, appears to be part of the solution. The forward lean takes much of the pounding off the knees.

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Good link to Whole9 "Beware of the Sexy Metcon"


WFS [URL="http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/"]http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/[/URL]


Good to see a lot of us on the mend.

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[QUOTE=Jeff Kilinski;718302]Good link to Whole9 "Beware of the Sexy Metcon"


WFS [URL="http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/"]http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/[/URL]


Good to see a lot of us on the mend.[/QUOTE]

Jeff, That's a great blog and a great site. I've bookmarked it. Thx

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1/2/10

40 min xbike- 9.6 miles
ROM exercises.