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Today I:
WU with 5:00 C2 row 1022 m
and a quick mod CFWU x 3:
5/10/10 BW Squats
30sec jump rope
2/2/2 pull ups
5/10/10 pushups
3/3/3 dips

and then:
CINDY
16 rounds + 5 pull ups + 10 push ups
all pullups and pushups as rx'd ...had to break up the squats toward the end

went ahead and finished 20 rounds in 25:45

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[I][B]090518 MONDAY - - [/B][/I]Back home at the globo today.....
[I][B]
Warm-up:[/B][/I]
[B]Stationary Cycling[/B]: 10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up[/B]:
Arm circles
10 shoulder pass throughs
10 body circles (each direction)
Trunk rotations (Steve's add-in)
5 full body circles (each direction)
20 push-ups
10 hollow rocks (Steve's add-in)
25 GHD sit-ups
25 back extensions
10 pull-ups
5 lunges (each leg)
25 squats
10 burpees

[I][B]WOD Warm-up:[/B][/I] [I][B]Dead lifts.....[/B][/I]
PVC X 15
45# bar X 15
135# X 10
185# X 5
225# X 3

[B][I]WOD: "Diane" [/I][/B]([COLOR=Navy][COLOR=Black]First time doing "Diane.")[/COLOR][/COLOR]
[B]For time:
21-15-9 reps of:
225# DL
Hand Stand Push-ups [/B](subbed pike push-ups, since I can't do HSPUs yet).
[COLOR=Blue][B]MY TIME:[/B] [/COLOR][B][COLOR=Navy][COLOR=Blue]5:50[/COLOR] [/COLOR][/B][COLOR=Navy][COLOR=Black](I was hoping to break 10:00)! WOO HOO!

[/COLOR][/COLOR][I][B]Pull-ups (all Dead Hang):[/B][/I]
4, 5, 4, 4, 3, 5 = 25. Arms shot from pulling, so calling it good for today!

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Thanks for all the welcomes. Did a Police Memorial Workout on Friday at the request of one of my cop/SWAT training friends. 75 reps of from the ground to overhead for time. I did clean and push press/jerk in 6:55. Felt it on Saturday in the traps pretty good.

Lately I have been hitting a place we call the "stairs". Take a look at this (wfs) [url]http://trinitytraining.blogspot.com/search/label/stairs[/url] for an idea of what they look like. 120 steps of varying rise and run with a total vertical of 78 feet. Saturday morning broke out my new Again Faster portable pull-up bar and hung it at the top of the stairs. Did 10 ascents and 85 pull-ups.

Sunday morning I just climbed the stairs 15 times.

Today, Monday I usually do yoga at noon, but work got in the way. Will use this rest and recover.

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Stephen-
Good strong "Diane" taking on those 225 DL's

Today I did
5 rounds of 30 sit-ups (on the floor) and 25 back extensions (on a 45-degree Roman Chair).
My time: 13:43 (PR)

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[quote=Mark Ervi;591155]Stephen-
Good strong "Diane" taking on those 225 DL's

Today I did
5 rounds of 30 sit-ups (on the floor) and 25 back extensions (on a 45-degree Roman Chair).
My time: 13:43 (PR)[/quote]

Thank you, Mark! Good strong work on your end also! Props on the PR!

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Did CFWUx3 w/assisted dips and 6 mins. Run on treadmill

Did modified “Diane” of 21-15-9 w/175lb. deadlifts and 70lb. shoulder press subbed for HSPU’s.
My time: 11:03 (PR)

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Back from my TDY. Quite exhausted today. Something about not getting enough sleep and then working for 20 hours or so.

On Sunday, 2009 05 17 did:
"Cindy" AMRAP in 20 min of 5 pull ups, 10 pushups, 15 squats.

WU: 1320 yd run at Mildenhall outdoor track. There is set of pull up bars right next to the track (little used I might add).

Did 13 rounds + 3 pull ups. (That would be 13.1 rounds in Terry speak - I think).

Notes:
1. Pull ups - 1st 5 were kipping, remaining were jumping w/ bar height at near full extension over my head and feet flat on ground.
2. Pushups - Set 1 thru 4 were regular PU's, then cahnged to knee push ups. Experimented with different hand spacing. Think I'll try a hand postion that best mimics the spacing when doing presses and other overhead work. This will also shorten how far I have to lift my body also (as compared to a hand position directly under the body).
3. All squats unbroken and fast. At least I am good at something.

Did not feel any effects from the work out until late yesterday. Sore here and there. I need to do a little more running since my PFT is coming up in August.

Pat...I'm sorry, what is "PL"?

Am observing the rest day today and will pick up with our regularly broadcast show tomorrow.
:broc: :broc::broc::broc::broc:

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It's funny that the warm up can sometimes be more extensive than the WOD. I usually do many squats, either with weighted bar overhead or without, rubber bands from front to back to loosen the shoulders (which are very tight for me), short one legged step downs from a treadmill from the floor and one legged squats to some stationary platform (I'm lowering the depth given my progress--right now I'm somewhere between 2.5 and 3 feet), Roman chair sit ups and back extensions, dips, pull ups, and pushups. I occasionally do the warm up based on Bruchner's (sp?)video before OL's. All that took my 20 minutes the other day.

The WOD was simple: 5 RFT

25,20,15,10,5 KB swings 53
5, 10, 15,20, 25 burpees
200 meter sprint.

My knees started to complain on the jumps with the burpees so I just did alt. leg stand ups onto a 30" stand. I used the treadmill for fast walking at a pitch. 16'00" to complete.

This month the WOD also includes a random number of push ups daily. 120 for today.

Good work out, I experimented with eating some fruit about an hour before going to the gym. Noticed that I didn't leave the floor smelling like a bottle of ammonia.

After reading some material on another forum, I decided to give the paleo diet a shot. I love steel cut oatmeal. I wonder if they count on the paleo since you are eating the whole oat berry?

64, 6'1", 250.

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[QUOTE=Charles Pyke;591636]Back from my TDY. Quite exhausted today. Something about not getting enough sleep and then working for 20 hours or so.

On Sunday, 2009 05 17 did:
"Cindy" AMRAP in 20 min of 5 pull ups, 10 pushups, 15 squats.

WU: 1320 yd run at Mildenhall outdoor track. There is set of pull up bars right next to the track (little used I might add).

Did 13 rounds + 3 pull ups. (That would be 13.1 rounds in Terry speak - I think).

Notes:
1. Pull ups - 1st 5 were kipping, remaining were jumping w/ bar height at near full extension over my head and feet flat on ground.
2. Pushups - Set 1 thru 4 were regular PU's, then cahnged to knee push ups. Experimented with different hand spacing. Think I'll try a hand postion that best mimics the spacing when doing presses and other overhead work. This will also shorten how far I have to lift my body also (as compared to a hand position directly under the body).
3. All squats unbroken and fast. At least I am good at something.

Did not feel any effects from the work out until late yesterday. Sore here and there. I need to do a little more running since my PFT is coming up in August.

Pat...I'm sorry, what is "PL"?

Am observing the rest day today and will pick up with our regularly broadcast show tomorrow.
:broc: :broc::broc::broc::broc:[/QUOTE]

PL=powerlifting, OL=Olympic lifting. I asked a judge at a PL meet recently and he said each are their own sport. I wonder how old lifters last in OL vs. PL. There was a guy in his 80's participating in th PL contest.

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Pat,

Can't say I strictly PL. I followed a Starting Strength routine for two months using shoulder press, bench press, back squat, dead lift, and power clean. Lifted three times a week with squats each lifting day. Got to the point where I was going to start mixing in front squats and more sets of dead lift but I switched back to CF. If I thought I needed a little more strength work, I'd stop CF for a while and just do SS again, but maybe now sprinkling in some metcon, running, and rowing.