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Charlie-
I look forward to seeing your next post. I hope your healing goes smoothly.

Today I ran 2 miles on the road in 18:02
Rested 2 minutes
Then ran 1 mile in 8:09

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[B]Charlie:[/B] No reason to stop posting, stay connected. Like to hear your progress on the road to recovery.

Respirator on

800 meters stairmaster level 10
5 burpees
50 jumping jacks
5 burpees
30 squats
5 burpees
300 single unders

Respirator off

"Elizabeth" (not as rx'd)

21/15/9 reps

#135 cleans
ring dips

8:11

Strained left hamstring 3 days ago. Swelling and bruising behind and above knee. Was able to do the last two workouts without issue. Today, pulling the bar from the floor to the rack position did hurt. Switched to power cleans after the first five reps to finish. Need more patience. And a younger body...:o

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[B]Charlie[/B]- Best wishes for a speedy recovery. Please drop in and leave us some broccoli from time to time.

11/17/09 - Rest day

11/18/09
Row 2500m - 9:54.5
Indian Club drills

WOD
Hang power Clean (65% of your 1 rep max power clean)
Perform 8 reps every minute on the minute for 8 minutes. (110#)

Rest 2 minutes.

Perform 16 reps with half the weight every minute on the minute for 8 minutes.

Rest 1 minute

Perform as many sit ups as possible in 2 minutes. (73)

Post - WOD
Ring practice

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Take care [B]Charlie[/B], speedy recovery.

[B]11_16_09 unintended rest day (late appt)[/B]



[B]11_17_09 (at home)[/B]
Warmup: situps, pushups, squats

[B]WOD
10 Rounds[/B]
250 meter row
7 strict press 95# (45# ladies)

[I]MODIFIED[/I]
Run 250M (no rower at home), 55#
25:xx...
[I]55# was WAY too light, no broken sets, not even a pause!! Surprising.[/I]



[B]11_18_09[/B]
Warmup: Row 500 (2:00) - situps, back ext, squats, pushups

[B]5 rounds for time of:[/B]
6 clean & jerks - 135# (85#)
40 double unders
Rx - 16:08
[I]I could've (should've?) done this slower with more weight.[/I]

What is a GOOD 500m row time for women??

PS if any of you ladies is due for a mammo - go get it done!

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[B]Deb[/B] - See the current online world rankings at [URL="http://www.concept2.com/sranking03/rankings.asp"]http://www.concept2.com/sranking03/rankings.asp[/URL]. You can enter distance, gender and age and see where you stack up.

Today - 11/19/09
6AM workout with the Marine in Patrick's garage

WU:
4X
Jumping jacks
Air squats
Front-to-backs
Shoulder pass-throughs

Technique check with PVC: OHS, shoulder press, DL

[B]WOD:
100 Back Squats[/B]
10 X 10 X 85#

Fun! I love working out with my husband.

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Charlie, take good care of yourself ... don't be a stranger. (Sending you healing chiles :pepper: :pepper: :pepper: :pepper: )

---------------------------
[B]11/19/09[/B]

[B]Warmup[/B] - same

[B]SN[/B]
45#x2
55x1
65x1
70x1x2 (matched PR, but were technically bad lifts-pressed out)
60x3
[B]CL&J[/B]
55#x2
65x1
75x1
85x1
90x1 [B]PR[/B]
95 F
[B]CL[/B]: 85x1
[B]FSQ[/B]: 85x3

[B]WOD[/B]
5 RFT[LIST][*]5xL, 5xR one arm KB SN -15#[*]1 rope climb, subbed 3xtowel PLUs[/LIST][B]5:03[/B]

3:00 Ab Plank
10 x Russian leg thrusts L & R
20 x supermans
----------------------------------
Yeah, I'm getting somewhere on my own ! I was glad to see my PRs back even if in a small way. :)

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11/19/09

Row 3500m - 13:54.4
Stretch and KB Drills

WOD
7 Rounds for Time:

7 One arm Kettlebell Thrusters (1.5 pood)
7 One arm Overhead Lunges (1 pood)
7 One arm Kettlebell Swings (1.5 pood)
40 yard Sprint (My "sprint" is more like a shuffle, I usually sub rows for running but for 40 yards, it would have taken longer to strap into the rower !)

15:30

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Today - 11/20/09

Ran the 444 (steps) and went for a quick run (2.55 mi per MapMyRun).

Sore from yesterday's 100 back squats, but good sore.

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worked on skills today -- I'm happy w/squats and am going to focus on pull-ups and shoulder presses/pushes for Nov/Dec.

This stuff is fun - I actually woke up at 4:00 looking forward to the workout. made myself go back to sleep until the alarm at 5:30...

Got a nice 45' in playing w/a variety of stuff...
BF Rows - 50@ 20#
Jumping Jacks - 50
Lat Pulls alt Wide Grip/Underhand-10s - 20#, 20#, 25#, 25#, 30#
BF Rows - 50@ 30#
Hip crossovers - 12
Boat Pose - 20 sec
Shoulder press - 10 @ 10#
Squats for form - 10
Sumo squat stretch - 5
Plank - 10 sec, Push-ups in plank 3 (collapsed at bottom), off knees 4
Lat pulldowns (3 wide grip, 3 underhand) 50#, 50#, 60#
PullUps: 3x(5 sec hang, beginners 2,2,2 w/progressively more body weight, 2 negatives) various grips... End w/10 easy beginners.
Shoulder presses -how high can I go? 3x10#db, 3x15#db, 2x20#db-had to jerk 2nd one
stretch, walk...

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11-20-09
Had to take a rest day yesterday; after following the main site for three days I was pretty blowed up. That and when I went to the surgeon for a knee follow-up she injected the joint with some pain killer and steroids. Hasn't seemed to help yet. We'll see.

WU:
500m C2 slooooow
5-5-5 ring dips
10-10 #45 good mornings
10 #64 good mornings
5-5-5 HSPU

WOD: AMRAP in 20min...kind of a modified Cindy to keep off the knee
5 pullups (alternated rings/kipping and deadhang every set)
10 pushups
15 ABMAT butterfly situps
Managed 10 rounds +5 DH pullups
It was good. Broke a nice sweat and felt appropriately worked out.