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9/20/09

Row 2500m- 10:00.6

WOD
5 rds for time

500m Row (2:01.0, 1:57.7, 1:55.2, 1:54.5, 1:54.8)
30 Step-ups (20" box)
30 Sit ups
10 Pull ups
5 Ring push ups (Working on gymnastics goats before Cert. in Nov.)

34:08

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09/20/09

Warmup (same as last 2)

5x5 snatch 50#

3x3 snatch high pull 85#

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Today ran 5k thru the hills of Lampasas in 29:40
My second best time ever over this very hilly course.

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Today - 09/21/09
6AM Group workout on the North Shore with Patrick

My husband worked out with me this morning.

WU:
Jumping jacks
Bench Dips

5X
30 Squats
15 Bulgarians (each leg) with calf spiked

2X
400m run

2X AMRAP 2 minutes - push-ups: 46, 25

AMRAP 30 seconds each exercise - Sit-ups, flutter kicks, bicycles, crunches
AMRAP 15 seconds each exercise - Sit-ups, flutter kicks, bicycles, crunches

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9-21-09

CFWUx3
10-10-10 pullups
10-15-20 situps
5-5-10 dips
10-15-20 back ext
5-10-15 diamond pushups
15-15-15 air squats
10-10-10 steps walking lunges
5-10-15 #20 wallball shots

WOD (don't know if I read this somewhere or if it came to me in a dream....I'm thinking I need to read some more about programming. It fit the bill today; I was in a hurry to finish up so I could get out to the airport.)

3 rounds for time
500m row
20 KBS #35
10 pushups
5 deadhang pullups

16:19 The KBS gassed me more than anything, but I felt surprizingly strong on the pullups even after having done 30 (albiet kipping) during WU.

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Diane D. Good to hear that your other half is doing well.

did the Pressing workout today.

Press 1-1-1-1-1-1 (135,155,165,180,190)

Push Pr 3-3-3-3-3-3 (155, 165, 175,185, 195f)

Push Jk 5-5-5-5-5 (135-135-135-135-135)

This was an improvement over the shot on 090705. 5lb on the press, 10 on the PP, and 20 on the PJ. Could use some coaching on the push moves. I really don't get much momentum on the pushing.

I actually found a level II coach at my gym today. He is in town to complete his BS in exercise science at ASU. Next time I'll have to get his card.

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[I][B]090921 [COLOR=Black]MONDAY. [SIZE=4][COLOR=DarkGreen]H[COLOR=DarkRed]A[COLOR=Sienna]P[COLOR=DarkOrange]P[COLOR=Green]Y [COLOR=Sienna][COLOR=DarkGreen]A[COLOR=Yellow][COLOR=Orange]U[/COLOR][COLOR=Sienna]T[COLOR=Olive]U[COLOR=DarkGreen]M[COLOR=Sienna]N[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=Yellow][COLOR=Olive][COLOR=Sienna][COLOR=DarkGreen][COLOR=DarkOrange][COLOR=Sienna][COLOR=DarkRed][COLOR=YellowGreen][COLOR=Sienna][COLOR=DarkGreen][COLOR=Black]![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/SIZE][/COLOR][/B][/I]
[I][B]@ CrossFit Sonora today[/B][/I]

[B]CFWU
Row 1000m [/B](Time = 3:47)
[B]3 X
10 Back Extensions
10 GHD sit-ups
10 Pull-ups / Jumping Pull-ups
10 OHS X PVC
15 - 30 sec. Samson Stretch

[/B][I][B]WOD: 100 Burpees for Time.....
[/B][/I][B]Time = 10:11.
[/B][I]First 20 were unbroken and completed in a little more than one minute. After that, did the rest in sets of five, with seemingly long breaks in between to catch my breath. Definitely a [B]REAL[/B][/I] [I]Suckfest[/I]. [I]The great thing about burpees; they are a great endurance yardstick by which to measure one's progress in that regard. Think I'll be doing more of them regularly.

I can't believe I said that. Next time, just slap me........:rofl:
[/I]

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9-22-09

My physical therapist and I decided today that there's not much else he can do for me. I guess we'll call it a trial separation. I still can't run without pain and I'm 18 weeks post-op. Surgeon says we'll know more after another MRI. Pretty disappointing to think that I might not ever run again without pain.

CFWUx3

Hang Power Cleans:yikes:
WU:
#45x5
#65x5
Work
#95x5
#105x5
#115x5
#125x5 (stopped here as it was my first HPC in 18 weeks and wanted to take it easy and concentrate on form)
#65x15

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[B]9_22_09

Warmup:[/B]
10 Burpees
10x3 Situp, Back Ext, Squats

[B]For Time:[/B]
1000 meter row
3 rounds of:
15 thrusters - 75# (45#)
15 pull-ups

12:12

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Scott, you just need a surrogate pain feeler. You run and they feel the pain. Don't worry though, they are paid well.

Speaking of pain. Over did it Sunday. Lots of house work, mowed the yard and raked it. Then went out to a rifle range for a bit. Was exhausted Monday and in pain all last night and today.

Did decide to row a sort of easy 2000m this afternoon. Intended to target about 10 min but ended up at 8:43.6. Just like Scott mentioned on a earlier entry of his, I have definitely lost some conditioning, but the strength and power seems to be sticking with me somewhat. Just the abs are giving me fits and trouble. Bad abs. Bad, bad, bad. I want to lift so bad it almost hurts.

Keep up all the good work. And Terry, thanks for making me feel slow, posting that 1:32 500m row.

[B]Bad Ole Self Broccoli[/B]
:broc::broc::broc::broc::broc: