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First day back in a while, behind several days of WOD's. Well, it gives me more of a chance to adapt and improvise.

One Arm Dumbbell Snatches with 1 min. rest between sets.

Left 80lb: 6, 7, 8, 8, 7, 7, 6, 6, 6

Right 70lb: 6, 8, 8, 10, 9, 8, 7, 7, 6

To the Diane D. and Diane M., way to go and keep it up

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[B]Re: Steve's "I'm not aging quietly" log[/B]
[I][B]090731 FRIDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up: [/B]GHD situps and back extensions 15 X 2 each. Push-ups X 30.

[I][B]WOD Warm-up:
[/B][/I][B]Walking/Jogging intervals.
[/B]Took a good 20:00 of slowly increasing speeds up to 6.0 MPH, with lots of stretching thrown in.

[I][B]WOD: "Nicole"
[/B][/I][B]AMRAP in 20:00 of:
400m Run
[U]Max Rep Pull-ups[/U]
4 rounds + a 5th run.
Pull-ups: 12/11/10/10.
[/B][I]Kept the runs all slow at 5.5 MPH to be safe, given all the leg hassles I've had lately. This was rather amusing, but my pull-ups were limited by my grip (sweaty palms and no chalk allowed in the globo) - - kept having to balance how hard I kipped with not accidentally yanking my hands off the bar. [/I]

[I][B]Skill Work:
[/B][/I][B]Snatch Progressions.
[I]Warm-up: Burgener Warm-up
[/I]Hang Power Snatch:
[/B]PVC X 10, then
45# X 5 X 3
[B]Power Snatch (from the ground)
[/B]PVC X 10, then
45# X 5 X 3.
[I]Had some good ones in here - - hit about 50% on form. Definitely could feel when I went forward on my toes. I was totally amazed how hard this work was. I think the WOD was easier![/I] [I]

What a great day though.[/I] [I]Geez, I love this stuff![/I]

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[B]2009 07 31[/B]

Split my workout today.

This morning.
WU: 1000m row

[B]Press[/B]
WU: bar X 5, bar X 5, 65 X 5, 75 X 3, 95 X 2
Working: 115 X 5, 122.5 X 5, 125 X 5 ([B]pr[/B])
Just barely got that last rep. Will switch to 3 rep sets next time.

100 X 12-9-6 (planned), 9-6-3 (actual) looks like I need to knock the wt back to 95 lbs.

Second half of my workout, late afternoon thru early evening. Was a combination of mowing the yard, 500m row sprints, push-ups, pull-ups, and power cleans. Mowed for a while, then stopped to either row or do the other stuff.

[B]Rowing[/B] - 1:44.6, 1:42.3
[B]Push-ups[/B] - 28, 30
[B]Pull-ups[/B] - 15, 13
[B]Power Cleans[/B] - 100 X 10, 115 X 10

Been reading my 2nd edition of [I]Starting Strength[/I]. So, I also practiced deadlift technique. Tweaked my press and power clean, too.

Work has been keeping me worn out lately, but it looks like things will ease up a bit. Have not been keeping up with everyone but it looks like lots of good, fun work had been done.

My retirement orders were posted this week. The magic date is 31 May 2010. Gotta start looking for work soon.


[B]Starting Strength Broccoli[/B]
:broc::broc::broc::broc::broc:

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"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters (up/down driveway)
Max rep Pull-ups (assisted w/rubber band)

11 10 9 8

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[B]Friday 090731[/B]
"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

6 rounds 20/15/13/12/12/13=85 rxd

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Charles---are there openings for a broccoli coach? Congrats on a full career!

Saw Cirque de Soliel's [I]Saltimboco[/I] last night. The strength and coordination of these athletes is awesome. My wife and I are coming up on our 40th anniversary this Thanksgiving. Started talking about celebrating in Vegas and taking in the two shows up there. We'll see. Our daughters will chime in on this one I'm sure.

Did Nicole yesterday. Did the run on a treadmill at 5.0 spd. Got in 5 rounds with 15,15,14,12,12 pull ups. .1mile run to round out the 20 minutes.

Short night's sleep. May have to put off the Back Squat till tomorrow. Enjoy your weekend folks.

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Rest Day

It's beautiful weather and I've been out in the little black car all day having a ball!

Tennis tomorrow and then back at it on Monday.

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8/1/09

I can't believe that it's August already.

WOD- Thanks to Crossfit the Rock, Rockville Centre, NY

For time;
Row 1000m
30 Box jumps (Subbed step ups to 15" box)
20 pull ups
10 Front Squats 95# (subbed two 45# KBs)

Row 500m
30 box jumps (same sub)
20 push ups
10 Clean and jerk 95# (Subbed clean and press w/two 45# KBs)

17:10

Press 5x5 @ 115# strict

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[B]Saturday 090801[/B]
Back Squat 1-1-1-1-1-1-1 reps

225-275-295-305-310(PR)-275-275
old PR was 295, thx to Danny on of our trainers, he really helped me improve my form and I was able to create more power, almost bailed at 310 but the yelling seemed to help.

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Hey Terry,

"Poor form in the gym is caused by insufficient yelling." -Mark Rippetoe