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Today - 07/27/09
11AM workout in the gym with Bill

WU:
Stretching
Run to gym

Back squats:
12 x 45
10 x 65
8 x 85
6 x 95
3 x 105
3 x 110
3 x 105
6 x 95
10 x 85

Work on the elusive pull-up with negatives

Leisurely 2K row - 9:10

Run home backwards up the hill.

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[B]2009 07 28[/B]

[B]WU:[/B] about 8 min on elliptical trainer.

[B]Back Squat[/B]
WU: 2xbarx5, 95x5, 115x3, 135x3, 225x1
Working Sets: 240X3, 250X3, 255X3, 260X3, 265X3

Switching tactics on the push-up training. Using 3 X max reps for 1 min w/ 2 min rest btwn efforts. Ditto for crunches.

[B]PU’s:[/B] 29, 15, 12
[B]Crunches:[/B] 41, 20, 20
[B]Pull-ups:[/B] 7, 6, 8

Doing crunches, because that is USAF PFT standard (yes it’s lame).
Used the wall mounted bar at the base gym. It’s too close to the wall for kipping pull-ups. I kept swinging into the wall which really hampered my efforts.

[B]John[/B]…jealous of the KB cert. Sounds like a blast!

[B]Diane[/B]…keep plugging away at the pull-ups. I have had great success with using “Gravitron” type machine and lately with bands for progressions.

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[I][B]090726 - 090727
SUNDAY / MONDAY: REST DAYS

[/B][/I]Job hunting/interviews really has me worn out. . . . .haven't been sleeping well either.

[I][B]090728 TUESDAY
[/B][/I]
Back at it again. Really feeling the poor workout schedule (three times in two weeks +). Not complaining - - just fact, unfortunately.

[I][B]Warm-up:
[/B][/I]Stationary Cycling - 10:00 / L3 / 100 RPM / 2.6 miles
CF Redding WU: (30 push-ups, 20 X GHD situps and back ext).

[I][B]Training:
[/B][/I]Spent about five to ten minutes helping a teen with her pull-ups/chin ups. Tried teaching her a couple of kipping basics and use also of a parallel grip.

[I][B]Skill Work:[/B][/I]
Strict Wall Squats:
5 reps X 3. Slow, methodical movements. Posterior chain is really tight today - - tried a few OHS first, but could not keep from coming forward onto my toes.

[I][B]WOD: "Cindy"
[/B][/I]AMRAP in 20:00 of
5 pull-ups
10 push-ups
15 squats.

I did a 1/2 "Cindy" (AMRAP in 10:00)
[B]Total" 9 rounds [/B][I]
Happy with the result, but totally gassed. Some more CFE-related work is definitely in order![/I]

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Today
CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Then did 80lb. Clean & Jerk 1 the first minute, 2 the 2nd minute, 3...
Made it through 1, 2, 3, 4, 5, 6

Rested 3 minutes

Then did 70lb. Clean & Jerk 1 the first minute, 2 the 2nd minute, 3...
Made it through 1, 2, 3, 4, 5, 6

Rested 3 minutes

Then did 60lb. Clean & Jerk 1 the first minute, 2 the 2nd minute, 3...
Made it through 1, 2, 3, 4, 5, 6, 7

Then rowed for 10 minutes

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CFC WU - the 400m RUN

WOD 3 rounds for time
400m run
21 KB swings @ 35#
12 pullups

time 11:27

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Mark - That's a boatload of reps on the C&J !!

John B. -Nice time on "Helen"

7/28/09- Interesting WOD today

W/U Row 3000m 12:18.5

For time;
150 push ups
"Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed."

So since I can't run and I'm tired of subbing rowing for running, I subbed a 40 yard Farmer's Walk with two 55# kettlebells. (Yup, the KBs again!)

20:15
Walked a full quarter mile with those damn KBs.:run:

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[B]Monday 090727[/B]
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups (modified)
10 One legged squats, alternating (modified)
15 Pull-ups

7 full rounds, 5 HSPU, 10 Pistols
First time I tried Mary, I like Cindy better. Not sure how a pistol equates to a functional movement.

[B]Tuesday 090728[/B]
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

6 rounds + 3 rx'd

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Terry,

PM to you.....

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Today - 07/29/09
6AM group workout on the North Shore

Didn't sleep last night so I considered skipping this workout. Went and regretted it.

WU:
2 x Jumping jacks, Lunges

Rain begins

WOD1:
21-15-9
KB swings
KB high-pulls
stupid stinkin' burpees

Rain continues; I'm cranky

WOD2:
30-20-10
push-ups
lunge walks
bench dips

At the end of WOD2 I was wet and annoyed about being wet (on top of being cranky)

Next we did ab work which meant lying down on the dirty park sidewalk amid goose poo and cigarette butts. And did I mention it was raining?!? After about two minutes of this nonsense I got up and went to the car. It was the first time I've ever quit a workout. I should have just stayed home. :bonk:

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So I guess I can officially sign in here. :) Great things happening in here. Proof that fifty doesn't have to be an f-word. Keep it up!