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[B]02.24.2011-Thursday
Weightlifting FDU
[/B]
Warmup: 100 DUs

[B]Powerclean[/B]
15kgx5 (3)
25kgx4 (2)
30kgx3
35kgx3 (2)
40kgx2 (3)
[B]
Snatch off blocks[/B]
15kgx3 (2)
20kgx5
25kgx4 (2)
30kgx3 (2)
34kgx2 (2) (I got messed up here b/c Danica told my start position was too high - when she talks I gotta listen. seems like I get in a rhythm but if I have to change my setup its all over.)

[B]Backsquat[/B]
35kgx5 (2)
40kgx4 (2)
45kgx3 (2)
50kgx2 (2)

[B]Press[/B]
30kgx4 (4)

Lite but took a while. Took a bathroom break and returned, got the distinct impression they mightve been making fun of the way I look. These are the guys who are in their 60s... I guess boys will ALWAYS be boys.

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[QUOTE=Deb Borbone;907634]These are the guys who are in their 60s... I guess boys will ALWAYS be boys.[/QUOTE]

Deb, I had to laugh at that quote. It took you 50 years to figure that out?!?!?! :rofl:

[B][U]February 23[/U][/B]
Worked late, so no workout.

[B][U]February 24[/U][/B]
[U]At lunch[/U]
Swim 3x400 yds, 2 min. RI
First was warm-up and untimed, 7:15 (PR by 3 secs), 7:05 (PR by 13 secs). Wasn't pushing too hard at this point in the training cycle, so these PRs will go down hard soon. HR mostly in the high 130s (low 140s toward the end of the sets).

[U]After Work[/U]
Jumped rope for 10 mins
Mobility work and dynamic stretching for 10 mins
[B]"Kelly"[/B]
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
[B]23:09 (PR by 2:26)[/B]

Felt great tonight. Runs were up and down a hill, but I didn't push hard. I used the runs as a recovery. Box jumps were unbroken for the first three rounds and almost unbroken in the last two (that damn voice in my head got the better of me in rounds 4 and 5 on ~ rep 25). WBS were 10/10/5/5 (yep, I was gaming it to pace myself). This was much better than the previous effort in Sept, which was one of my first plyometric workouts post-calf injury.

Good day today.

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Deb,

Shame on those "ole" guys for guaking at ya! :evilsmile but I must say if I was at your Gym I would be watching you too (cause "young lady" you flat out do more work than most of the 20 somethings I see working out!! and I am sure your "Physical fitness" shows well and you should be PROUD!:pepper::pepper:

Jim Colby. Your comeback is spectacular!!! great job!!
Jim C. Ditto on those Cleans (lot of technique to learn) I to one day hope to be able to clean body weight!

Well today was supposed to be my Rest day but dang it I just had to go in to satisfy my desire to really give my all to the Metcons in prep for two upcoming distance runs and a century and double century bike ride I signed up for.:eek:

WU: go outside at o-dark 30 and scrap the windows, start the car and check the driveway hill for "doability":cool:
Once at the box--WU: jump rope practice 10min, pass-thru's, leg swings, DB snatch's 15#x10 each hand

WOD: For time:
Row 1K [B](3:06) 21spm[/B]
40 pound Dumbbell snatch, 50 reps [B](scale to 20#)[/B]
Row 750m [B](2:40) 23spm[/B]
40 pound Dumbbell snatch, 35 reps (scale to 20#)
Row 500m (1:58) 22spm [I]Not quite up to what I could have done!![/I]
40 pound Dumbbell snatch, 20 reps [B](scaled to 20#)[/B]
[B]Time: 19:42[/B]
These are one-arm squat snatches, alternating arms

This WOD was an eye opener for me as my strong side on the snatch's was my "Left" side and that is the shoulder I was having the impingement problem with! (proved the PT nailed it) with the extra exercises she had me doing (now I need to get going on evening out the work on both sides!!

PS: just got the email from the box that showed tomorrows WOD to be BS's (My second favorite lift)
BUT I AM GOING TO LET THE LEGS RECOVER FOR A day and just Jump rope and stretch tomorrow (work on Lift technique on Saturday and Run some trail on Sunday after Church!!---Life is good--LET'S LIVE IT STRONG AND HEALTHY


These are one-arm squat snatches, alternating arms

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02.25.11

Wendler 5/3/1 Month 1, Week 2
OHS day

WARM
1/4 mile run
20 rollovers
Stretch
5 OHS w/Oly Bar

WOD
OHS
3x75
3x85
6x95

CASHOUT
20 push press, alternating front/back, 75 lbs

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[QUOTE=Jim Colby;907655]Deb, I had to laugh at that quote. It took you 50 years to figure that out?!?!?! :rofl:

[B][U]February 23[/U][/B]
Worked late, so no workout.

[B][U]February 24[/U][/B]
[U]At lunch[/U]
Swim 3x400 yds, 2 min. RI
First was warm-up and untimed, 7:15 (PR by 3 secs), 7:05 (PR by 13 secs). Wasn't pushing too hard at this point in the training cycle, so these PRs will go down hard soon. HR mostly in the high 130s (low 140s toward the end of the sets).

[U]After Work[/U]
Jumped rope for 10 mins
Mobility work and dynamic stretching for 10 mins
[B]"Kelly"[/B]
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
[B]23:09 (PR by 2:26)[/B]

Felt great tonight. Runs were up and down a hill, but I didn't push hard. I used the runs as a recovery. Box jumps were unbroken for the first three rounds and almost unbroken in the last two (that damn voice in my head got the better of me in rounds 4 and 5 on ~ rep 25). WBS were 10/10/5/5 (yep, I was gaming it to pace myself). This was much better than the previous effort in Sept, which was one of my first plyometric workouts post-calf injury.

Good day today.[/QUOTE]

Jim, that's a great "Kelly" time! Super Job!!!!

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[B]2-25[/B]
Box Squats:
75#-85#-90#-95#-95#

I've never done box squats before so this one was interesting.

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[B]2/25[/B]
[U]Warm-up[/U]
500m row
25 singles, 25 left, 25 right, 25 double-unders
MP

[U]Strength[/U]
75% 1RM
Back squat 3-3-3-3-3 @ 175lbs
Dead lift 3-3-3-3-3 @ 265lbs

[U]WOD[/U] "[I]Helen[/I]" (modified)
3 RDS
400m (1) 10 tuck jumps (2,3)
21 KB swings 44lbs
12 pull-ups (band)
[B]12:34[/B]

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[QUOTE=Jack Davis;907802]Jim, that's a great "Kelly" time! Super Job!!!![/QUOTE]

Thanks Jack! I love those kinds of WODs (long metcons with lots of jumps, runs, etc.). My training is mainly geared towards that kind of thing.

Tim, I am seeing some great improvement in your stats. Keep up the good work!

[B][U]February 25[/U][/B]
10 minutes of jumping rope
Bench press: 10x135#, 5x175#, 5x205#, 7x230#
2.6 mile hill run keeping HR in zone 1 (127-137)
24:30
3x5 DH pull-ups
5 minutes of stretching

Running felt good. That was a decent time for this route, given the low HR objective (there is a pretty steep ~1 mile-long hill in the middle of it). Thought I'd get a couple more reps than I did on the last set of bench presses. Pull-ups felt awful. Can't expect too much though after a 3-week break from lifting. I might try Cindy tomorrow, but given the way the pull-ups felt, it will probably be a struggle.

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Non-stressful day. Long warm up on treadmill, stretching, specific mobility work for hips, quads, hammies, calf, and shoulders. 1K row.

BS, DL, and BP: multiple sets w. light weight culminating in 2X3X225 for all.

Use of roller on a mat at the end.

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[QUOTE=John Jaeckel;906886]Not to be a smart a$$, but it worked for your distant ancestors when they had to stalk and kill large game with spears, sometimes their bare hands, and they didn't have a lot of pasta, wine and bread to nosh!

Paleo is really not about macronutrient prescriptions or caloric loads.

In its purest form, it's about only eating those things that the human body is evolved to thrive on: whole, natural/organic foods, wild game/grass fed meat, green leafy vegetables, nuts, seeds, roots, mushrooms, coconut, some fruit.

No alcohol, grains, processed sugars, dairy.

Amounts can vary. Occasionally you fast. Because, again, that's what your ancestors had to do to survive.

In it's purest form—by it's very nature— it's really the optimal diet for human health, longevity, BMI.

That said, it's tough to follow to the letter. My diet presently is only Paleo-ish.

But, I used to have GERD symptoms, depression, horrible cholesterol numbers, pre-diabetic, skin problems. All pretty much gone with Paleo.[/QUOTE]

Sorry, I meant to get back to you on this, but forgot. I agree with the organicnatural food focus and staying away from processed foods. That is good advice.

I don't agree about the fasting, especially when training for endurance events. I would bet our distant ancestors would not have fasted if they had the choice.

Cutting out alcohol and dairy......you're right, but isn't much fun. I've done that for short periods of time, but I do like a nice glass of wine with a meal.

Onto grains..........whole grains provide a wealth of CHO for replenishing muscle and liver glycogen after long workouts. Glycogen stores in the body can fuel intense exercise for up to two hours and a high CHO diet has been shown to significantly extend endurance (time to exhaustion) in endurance athletes. Fluid products designed for this purpose are also great (although our ancestors did not consume them), especially during races.

So I agree with most of what you have to say, but not quite all of it. I'm not sure I have the willpower to take all of your advice, but I admire anyone who can give up alcohol, dairy, etc. Thats not easy to do!