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Sunday 1/3/10

Was going to make it a "quasi-rest" day and do a short indoor run. I haven't put more than a mile in since recovering from a bad case of plantar faciitus. So I did a short 3 mile jog at a little over a 10min pace.

As I went by on one of my laps, one of the attendants (young guy, former marine) says as I pass, "Hey, want to do some pull ups when you're done?" How could I refuse.:shrug:

So we did a 10 rep pull up tree. He did 1, I did 1. He did 2, I did 2....up to 10, then back down.

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Yesterday did CFWUx3 w/ assisted dips and pull-ups (10 regular)
Ran 6 mins. on treadmill

Did modified “Barbara”
5 rounds of 10 pull-ups, 20 push-ups, 30 sit-ups, 40 squats w/3 mins. rest between each round.
My times: 5:04, 5:21, 6:09, 6:41, 6:54

Today a rest day

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[B]1-3-10[/B]

Ever had one of those days where you take forever to warm up and then the Metcon ends up killing you?
WOD Cindy: AMRAP in 20 min of
pullupx5
pushupx10
BW squatx15

I had just finished my 15th round when I checked my watch..it stopped on 16:03.2. So, I zero'd it out, put it aside and did 5 more rounds at a relaxed pace. SO, I did 20 rounds of Cindy in who knows how much time. At least I did the first 15 rounds as Rx'd. And to punish myself for my goofiness, I finished up with 100 butterfly ABMAT situps and 400 SU. My knee feels all squishy and suitably punished.

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took a few days of to take my son skiing in michigan's Keweenaw Peninsula
Beautiful country with tons of snow, and good skiing for the midwest.

hey John W you are putting it all together now and thats great looks like John Scott is all the way back:thumbs_up and here is some recovery :broc::broc:
For guess who?

No WOD today but and did some sprint work DU work (I suck at double unders) snatch and push jerk form, Back to CFC tomorrow
Happy New Year to everyone

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1/3/09

This is getting monotonous

30 min. xbike - 7.2 miles
ROM exercises

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Today
CFWUx3 w/assisted dips and pull-ups
Ran 6 mins. on treadmill

Did 3 rounds of
24 assisted pull-ups
24 assisted dips
75 squats
My time: 21:18

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[QUOTE=John Scott Rezendes;718633][B]1-3-10[/B]

Ever had one of those days where you take forever to warm up and then the Metcon ends up killing you?
WOD Cindy: AMRAP in 20 min of
pullupx5
pushupx10
BW squatx15

[B]I had just finished my 15th round when I checked my watch..it stopped on 16:03.2.[/B] So, I zero'd it out, put it aside and did 5 more rounds at a relaxed pace. SO, I did 20 rounds of Cindy in who knows how much time. At least I did the first 15 rounds as Rx'd. And to punish myself for my goofiness, I finished up with 100 butterfly ABMAT situps and 400 SU. My knee feels all squishy and suitably punished.[/QUOTE]

I've got 4 years to catch you. Nice work, bro.

01/03/10: REST

That Strength/Partner WOD on Saturday at Rogue not only beat my behind, but the swings and ball slams tweaked my back a bit. Again. Feeling much better today, but need to protect the back again for a few days at least. Will do some side presses for my strength tonight and a WOD of Tabata Something Else of some none swingy/jerky stuff.

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1/4 WOD.

AMRAP 20 Min:
3 Deadlifts (225#/135#)
6 Ring Push ups
9 Sit ups

22 Rounds + 3 deadlifts @ 185#. I thought deads would be the bottleneck, but it was the sit-ups, probably because there were so many of them. Started with reasonable pace of about 50 seconds per round and was able to keep it up the whole time.

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I have been off the thread for a while. Hopefully I will be more consistent in posting my workouts.

warmup - 50 squats, 15-65 db swings

wod - 21,15,9 - DL 225 AND PUSH UPS- i did not time myself but less than 5 min.

bp - 135 x 20 x 3

rode bike for 20 min.

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Jim C that is some awesome work. I appreciate your consistency thru the whole set. I tend to blast out of the gate and then fade.

100103. Hiked in So. Mt again for 70 minutes.

100104. Prescribed was 7 Muscle Ups and 75 Squats for 3 rounds. Missing so many days for doing strength showed today. I scaled this to 4 MU's (w. rings at chin level) and 50 squats. Finished in 9:35.

I was making more progress on the MU's and then none for November or December. Time to get back on it!