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Deadlift:

132 X 5
220 X 3
264 X 2
308# 5 X 1

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Did my normal North Shore and gym workouts Wednesday, Thursday and today but haven't had time to post details. Preparing for a bus trip to Washington, DC tomorrow (actually leaving Pittsburgh at 3:45am). Will be back at it on Monday and posting as usual. Have a great weekend everyone!

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After a frustrating day at Social Security Admin. making changes to my SS account and trying to register for Medicare, I was ready for a good work out.

Today was Barbara. 5 rounds, each timed separately of 20 Pull Ups, 30 Push Ups, 40 Sit UPs, and 50 Squats. Did the Sit Ups on a GHD stand. --bending to 90 degrees. Bending to the floor seems scary to me. If I ever go back to an affiliate again I may try.

The times were: 4:13, 4:46, 4:55, 5:09, and 6:16. Pukie wanted to make an appearance starting with the third set. I took the 5th set as my "cash out":rofl:

By the end I was doing the exercises in sets of 5 and 10's.

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WOD
5 Floor to O/H 135# anyway, for me it was the push press, push jerk
run 240' with 35# KB each hand
4 floor to O/H @135#
run 240' \w70#
3 of same
2 of same
1 of same
time 8:15

did some bench press from the floor
and also some GHD situps and back extensions
finished with knees to elbow 20 and 15

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[B]09/11/2009[/B]
Never forget.

100' walking lunge with 35# db each hand (no 30's)
30 x 24" box jumps
20 wtd pullups (used 40# wt vest)
4 rds
24:30

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[I][B]090911 FRIDAY

[/B][/I][B][I]Warm-up:
[/I]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU

[I]WOD:
[/I]Skill Work.
Partial Wall Squats (unweighted)
[/B]10 X 5. Toes against wall, lead with butt, keep knees over feet/toes, lower about 6 inches or so without letting knees touch wall.
[B]Hang Power Clean drills.
[/B]PVC X 5 X 2.
45# X 5 X 3.

[I]I did these slowly and methodically, ensuring I led with my butt, not my knees and then drove from/through my heels. Made a [B]WORLD[/B] of difference, even at such a light weight.

This was all I had time for today, but doing just this fried my posterior chain and lower back. It's obvious I need more strengthening work.

[B]Prayers and rememberences for the families of our 9-11 heros and those other victims who gave their lives that day. [/B]
[/I]

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[B]Friday 090911[/B]
Five rounds for time:
7 Deadlifts, 315lbs.
21 Knees to Elbows
14:52 rx'd

I am with Scott... I know I will never forget.
The 1 World Trade Center is currently under construction at the site and at 1,776 ft (541 m) upon completion in 2011, will become one of the tallest buildings in North America.

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Hello, I'm back. And Scott, I'm not skulking. Just went on a little trip up to Washington State and back. The hernia repair is mending nicely. Pain/discomfort is pretty much non-existent, as long as I don't don't do something like carry a 4x8 sheet of 3/4 inch plywood from the front yard to the back yard. :rofl: I'm definitely ready to start doing some light activity. Looks like everyone has been doing well.

Chow Baby

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9/10/09
Rest Day

9/11/09
Rest Day

9/12/09
It was nice to feel a little refreshed after 3 rest days in the past 5 days.
CFWUx3
Ran 6 mins. On treadmill
Did 30 Burpees

Back squat
10x45lbs.
10x95lbs.
10x125lbs.
5x125lbs.
5x125lbs.

Shoulder Press
10x45lbs.
10x75lbs.
5x85lbs.
5x85lbs.

30 knees to elbows

50x45lbs. bench press

Rowed for 5 minutes

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did a different kind of day. Drove up to Sedona and hiked around the beautiful red rocks. It's been a few years since I was up there. Hard to believe how developed it's become. Oak Creek did not seem as deep as usual. So I refrained from diving at Grasshopper Point.

Good to hear from you Charlie.