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I've been working out on the normal schedule but no time to post results. I've also been reading everyone's posts and have a lot of comments but will defer all but two until tomorrow:

[B]Stephen[/B] - MISSED YOU SO MUCH! Take care and keep us informed.

[B]Terry[/B] - :super::notworth::super::notworth::super: - Aromas 2010!

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10/26/09
No rowing today

WOD
"Filthy Fifties"
50 reps of each exercise for time
Box Jump 24″ (Subbed step ups)
Jumping Pull ups
Kettlebell Swing (1 pood)
Walking Lunge
Knees to Elbows
Push press (45#)
Back extension
Wall ball (20#)
Burpee
Double Under (Subbed 5:1 single unders)

34:58 PR - 6 minutes off my previous best, down 12 minutes from last December.

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My WOD was a good one:

For Time:

Row 1000m…Then

50 24″ (20″) Box Jumps

50 #75 (#42) Push Press

50 #20 (#12) Slam Ball

50 Double Unders

My modifications: damper (?) set at 8, stepups subbed for scary box jumps, #35 for pushpress (started out feeling too light, didn't end up that way), 10# slamball (should try 12# next time), 200 singles.

Clock malfunction (operator error), so I don't know my time, but I finished around the same time as the three guys working out.

I highly recommend this one.

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10-27-09

WU:
1000m C2 4:33.0
10-15-20 BW squats
5-5-10 #45 OH walking lunge
5-10-15 #20 wallball shots
10-15-20 24inch box jump
60-60-60 SU's
3x1 min plank

WOD AMRAP in 20 min of:
2x MU
4x HSPU
8x 2 pood K-bell swing

I scaled to 8 pullups/8 dips for the 2 MU and a #50 K-bell (all they had). Completed 6 full rounds plus 5 pullups and 4 dips....completely smoked. Looking back I think I put too much into the WU.

[B]Diane M[/B]., Did you get that WOD from your affiliate? I really want to do it, but can't figure out where to slip it in. One of my true weaknesses is programming.

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[QUOTE=John Scott Rezendes;686429][B]Diane M[/B]., Did you get that WOD from your affiliate? I really want to do it, but can't figure out where to slip it in. One of my true weaknesses is programming.[/QUOTE]

Yes, they titled it "1000 m, then...." If I were to design workouts myself, they wouldn't amount to much! It was a good metcon. The slamball after pushpress was an arm burner!

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Nate scaled:
AMRAP 20 minutes
10 Pull ups single band assist
Dips 10 to bench
95lb press 10 times switched to 85 lbs after first round.
10 kettlebell swings with 45 lb kettlebell

6 rounds + 10 pull ups

Skipped one dip session so added one round of 10 after the final pullups.

A big thank you to Mark Rippetoe (and Stef, Juli, Doug, John and the crew from CF Omaha). Excellent Cert. Excellent and useful information. CF Omaha has a great facility.

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[QUOTE=Diane Dennis;685979]I've been working out on the normal schedule but no time to post results. I've also been reading everyone's posts and have a lot of comments but will defer all but two until tomorrow:

[B]Stephen[/B] - MISSED YOU SO MUCH! Take care and keep us informed.

[B]Terry[/B] - :super::notworth::super::notworth::super: - Aromas 2010![/QUOTE]

Thanks for the props Mark, Diane, etal.
Pat, your question about how I fueled myself for the day. Nothing special, just ate my normal breakfast at 7am, 2 poached eggs, 1/2 avocado and a sweet potato for the carb...usually I have a green veggie. Workouts started at 10am. Then just drank water through out the day. I think it was around 2pm when we started the last Metcon WOD. I can't work that hard with a full stomach...plus the nerves before you start a competition. So this seemed to work well.

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Mmmm, sweet potato. I need to add that to my grocery list. So good with cayenne pepper.

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[B]10-28-09[/B]
WU:
750m C2 3:05
10-15-20 #45 Back Squat
5-5-7 DH pullups
5-5-6 Ring dips
5-5-5 Ring row
10-10-10 #20 Ball Slam
5-10-15 Burpees

WOD: 5-5-5-5-5 Back Squats
#65 x 10
#85 x 10
#95 x 10
#115 x 5
#135 x 5
#155 x 5
#175 x 5
#185 x 5
#115 x 15
also did 75 single unders between sets just to stay busy. Felt pretty good and probably could have gone higher, but I'm still watching the knee.

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Didn't want another heavy lifting work out so close to the deadlifts so I did "Nate". AMRAP in 20 minutes: 2 Muscle ups, 4 HSPU's, and 8 2 Pood KB swings.

Last time I got 8 rounds. This time I scaled it a little less: rings were set a mouth level, bar for feet was set at shoulder level for HSPU's. Swings were with a 75 lb. dumb bell.

Got 10 rounds. This one gassed me a few times in the process.