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[B]GOOD LUCK TERRY - [COLOR="Red"]GO GET 'EM!!![/COLOR][/B]

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[B]MIA's!!! JSR - where r u? Jeff?? JW? Ladies?[/B] hope all is well....


[B]07.13.2010-Tuesday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup - Run 400, step & stretch, step & pull, ham kick, lunge & twist, empty jacket, floor sweeps, shoulder mobility & stretch....

[B]WOD:[/B]
For time or 15 minutes, whatever comes first, of:
45 kettlebell swings - 24kg (16kg)
45 burpee box jumps - 24" (20")
45 ring rows
45 ring dips
[B]11:15 - modified dips[/B] unbroken swings & BBJ - went back to the skinny band for the dips - full ROM, killer!! I think Im better with the band and more ROM cuz I can still only do a few unassisted in wods.

Run 400

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WU
5 pushup
10 KB swings @ 55#
5 jumps
10 KB swings
5 pushup
10 KB swings
5 jumps
10 walking lunge
6 backward lunge

WOD
150 jump rope
50 situps
120 jump rope
40 situps
90 jump rope
30 situps
60 jump rope
20 situps
30 jump rope
10 situps

Post WOD
1 mile run

3 rounds
:30 battiling ropes
10 pullup

m/55/178 CrossFitChesterton

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[I][B]100713 TUESDAY - - REST DAY

[/B][/I]Unplanned, but welcomed rest day. Pretty good DOMS from the first WOD in over a week, plus a twelve-hour work day (with my long commute)......we were busy enough I probably got in a mile or two just inside Starbucks! :run:

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[QUOTE=Stephen R. Lampl;808528][B]Bill,

[/B]Props on the DL (driver's license) PR for your son! And Props to you on the BS PR (and of course the run).

Getting used to wearing a weight vest for my warm-up walks. Didn't realize the good those could do![/QUOTE]

Stephen,

Thanks for the kudos. What kind of weight vest did you get? I like the idea of training with a weright vest. I read some of them interfere with shoulder movement.

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7/14 WOD

“Cindy”
AMRAP 20 Minutes
5 Pull Ups
10 Push Ups
15 Squats

16 rounds. Believe it or not, this is the first time I've done full Cindy. (I did 1/2 Cindy and got 11 rounds, which about killed me a couple months ago.) My hands were getting so sweaty on the inside pull up bar I had to drop off bar a couple of times; otherwise, I could have gone 5 straight on each round. All push ups chest to deck. All squats legit.

Nice big crowd this morning.

The Claw

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Just got back to town from week of vacation:
while away did some body weight exercise and running/hiking/dirtbike

5.1m--hills/trails/road:54min
9mile hike:
5.3mile run--road: 48min
3mile run--trail: 27min
50 push-ups/50 ab mat sit-ups daily working on unbroken FRM PU PR
managed 35/10/5 (shooting for 50!)

Did FGB today for the first time! Now that is a workout!!
Scaled Push-press weight to 65--forearms still trashed from 40mile dirt bike trail ride
31/20/30/15/15
24/14/20/12/14
20/14/20/11/14
Total: 274

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two bad nights sleep and I am a mess. Cash flow and collections---got to put some muscle behind these two. That is create and enact solutions. Not beat the "whatever" out of my clients.:yikes:

Got up early today and took a 3-4 mile hike in South Mountain @ 6Am. It was really good. Temp at that time was 98 degrees.:smiley_ev:smiley_ev:smiley_ev

so the planned Filthy 50 will just have to wait for another day.

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Busy couple of days
[B]
100713 Tuesday[/B]

[B]WU:[/B]
Row 750m
500m@ ~2:00+min/500m
250m@ ~1:40 to 1:50 min/500m

Pass throughs
Shoulder rolls

[B]WOD:
[/B]10 RFT
-3 10# weighted strict pull ups green band assisted
-5 strict pull ups green band assisted
-7 Kipping pull ups:pepper:
23:52

[I]Tore up my hands pretty good![/I]

[B]100714 Wednesday

WU:[/B]
3x10
pistols (5 each leg)
push ups
push presses (PVC)

[B]WOD:[/B]

30 45# weighted Abmat sit ups
25 45# weighted "Good Mornings"

12:44!

[I]Wore sterile pads under my[/I] [I]weight lifting gloves which made it easy![/I]:smiley_ev

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[B]07.14.2010-Wednesday (Happy Birthday Kat!)[/B]
Holy sore triceps, Batman!!!

AM: 30 Burpees 15# Vest


PM: Warmup - Run 400m, pushups, situps, step & stretch, step & pull, ham kick, lunge & twist, empty jacket, floor scraper, pec corner & doorway stretch, shoulder mobility, OHS drill, stretch

[B]WOD:
"Jumping Jackie" (Its mixed up girl month)[/B]
For time:
50 double unders
2 rounds of: 25 thrusters - 65# (45#), 15 pull-ups
50 double unders
((sub 50 lateral tuck jumps for double unders))
[B]10:10 Rx[/B] We had a choice to scale this up to 100 DU and CTB Pullups but I didn't. Not bad, surprised the thrusters were so slow, did the pullups with gloves the first round & a half, took 'em off cuz still can't get a good grip and get a good number of PU in a row...oh well. I need a grip lesson!

Practiced some pullups; tried a wider grip, tried chest to bar...

[B]Shoulder Rehab[/B]
Rows 1x10x45# barbell, 1x10x65# barbell
One arm row 2x10x15#
Protraction/Retractions 3x20x15# dumbbells


[B]Skill - HSPU[/B]
on 25#plate+2 abmats - 5 (too easy)
on 25#plate+1 abmat - 2 (couldn't even kip one after the two)
on 25#plate+1 abmat & skinny towel (5x4)
practiced kipping; work in progress!!

[B]Strength - DL 3x3 90%[/B]
1x5x185#
1x3x210#
2x3x215#
4x3x220#
My coach said these didn't look very hard for me...
Oh I forgot to check in my other log, that might be a reps PR!!

[B]Good Mornings[/B]
4x10x45# Good Morning

(I forgot a cooldown row or run, darn)