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Today - 09/22/09
11AM workout in the gym with Bill

[B]WU[/B]
Stretching
50 DUs (24,10,12,4)
Run to the gym in the rain
Row 500m

[B]WOD[/B]
5 rounds:
8 X 100 hex-bar DLs
20 jumping pull-ups (moved the bar up higher for more pull and less jump and did with ease - could a real pull-up be in my future????)
6 push press (45/50/55/60/65F on rep 3)

Row 500m: 1:59

After failing on the push presses I felt too bummed to run up the hill to home. My body could run but my mind said "screw it" so I walked home in the rain feeling sorry for myself and cursing my inferior upper body strength. :o I'll be over it by tomorrow.

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[B]John Scott[/B],
Hope for the best on your knee. With the work your doing, its certain to get stronger and maybe that will alleviate the pain.

[B]Charlie,[/B]
Sounds like your rehab has been rocky. Keep the fire burning.

No excuses other than work and life, but my workouts have been spotty for the past few weeks. Trying to get back in my groove this week. Catching up my past few:

[B]09/18/09[/B]
CFWU x 15 x 1 round
Front Squats: 44x5; 94x5; 132x3; 152x3; 172x3; 192x1 (failed rep 2); 182x3
Annie: 50-40-30-20-10 Dbl Unders and Ab-Mat Butterfly situps
Time: 12:34
About 0:10 off PR, which considering my total lack of coordination and ability to link DU's, I was pretty happy with.

[B]09/21/09[/B]
#1 Usual early AM Spinning Class
#2 CFWUx15x3 rounds
21-18-15-12-9-6-3 "L" pull-ups and HSPU (feet hooked on a bar, about chest high, forehead to floor)
Time: 18:39

[B]09/22/09 [/B]
CFWUx15x3 rounds
"Daniel", 50 pullups, run 400, 21 thrusters (used 94#), run 800, 21 thrusters, run 400, 50 pullups
Time: 19:27

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Yesterday I bicycled 9 miles.
Then did
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
All lifts with 90lbs.

Today I rested.

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Was supposed to do CFT Monday but skipped so it could spend time with my wife befor she flew out of town on business.

9-22-09
CF Football WOD
Complete 2 rounds for time:

Sprint 100 yards
Rest 30 seconds
Sprint 80 yards
Rest 30 seconds
Sprint 60 yards
Rest 30 seconds
Sprint 40 yards
Rest 30 seconds

Round 1 - 16.4, 13.3, 10.9, 6.9
Round 2 - 17.0, 14.0, 11.1, 6.8
* ran in thick grass barefoot

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Today - 09/23/09
6AM group workout on the North Shore with Patrick

My husband worked out with me.

4X
Run 400m
50 squats

4X
30 Bench Dips
25 Jumping Squats

4X30 walking lunges

Easy peasy :p

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9-23-09

Had to hurry today.

1000m C2 4:45
WUx3
5-10-15 pullups
5-10-13(F!) dips
5-5-8(F!) HSPU
10-15-15 BW squats
5-10-15 #20 wallball shots

WOD
21-15-9
#135 DL
Ring pushups
Abmat situps
9:00.1 Felt really strong and could have done more weight/reps, but wanted to baby the knee some.

[B]Charlie[/B], guess what? I am attending an FRG meeting this evening. My first. Maybe my last. The wife has about three more weeks before she leaves for the year, so I figured I'd try and make nice with the other spouses in the support group. It ought to be a comedy goldmine. Maybe I can find one of those surrogate pain feelers you were talking about....or I could subscribe to the Scotch of The Month Club and just suck it up.:pokey000:

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skipped the main site work outs. Somehow, I injured a shoulder and knee in a yoga class:(. So I did Cindy today. Got in 19 rounds and 5 pushups. This is PR. :kicking0:

Then went to the pool and swam Tabita lengths (bet. 12-14) w. 60 sec rest. This Tabita took around 6-8 minutes. Next time I'll keep a better record of time to standardize the work out in the water. Also 60 sec. rest is definitely too long a rest.

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I was sick for a few days so I took a much needed rest.

John Scott - have you tried running in a pool using a float belt. I find it very useful if I have knee pain. You can make up all kinds of intervals. Joan Benoit Samuelson won the Olympic marathon six weeks after knee surgury by pool running.

Pat - I am really impressed with those numbers.

Today's WOD

21-18-15-12-9-6-3
KB right arm swing, clean and press, front squat
KB left arm swing, c and p, fs
8KG - 23:48

This was a good WOD to come back to.

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Go with the scotch plan. A lot fewer regrets!

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Monday I had 6 innoculations in my shoulders. I was hurting bad yesterday and fearing missing out on the pressing WOD but went for it anyways today.

09/23/09

[U][B]Warmup x3[/B][/U]
15 wallball
10 wind sprints-10m
5 PLU
15 arm circles (F&B)
15 leg swings (FtoB, StoS)

Dislocates
3x45 SP

[B]WOD[/B]

SP 1-1-1-1-1 55-65-70-75F-65-65
PP 3-3-3-3-3 70-70-70-75-80F-75/65
PJ 5-5-5-5-5 55-60-65-70-65

Matched my PR on SP. I don't track PRs on multiple rep attempts but if I did I'm sure I would be matching or breaking PRs tonight. Felt strong. Oh and I have my TK knee wraps and O-lifting shoes again...yeah! :kicking0:

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[B]Scott[/B], your Annie time does not reflect any issues with DU ! Even if I could do them faster, my breathing couldn't keep up.

[B]Diane[/B], there's no shame in your upper body work. You too are someone I bow to with your cardio stamina.

[B]Pat[/B] your strength is CF beastly!

Gotta agree with[B] Charles[/B] on the scotch plan :)