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[B]9/12[/B]
WU: Situps, Back Ext., Pushups, PU, Squats

WOD:
500 meter row
21 wall ball shots - 20# (16#)
21 knees to elbows
500 meter row
15 wall ball shots
15 knees to elbows
500 meter row
9 wall ball shots
9 knees to elbows
13:16 (k2e need work, and I shouldve rested, not much in the tank)

[B]9/13[/B]
local 5k (hills! plus Im awful at consistent pacing, 9 at the 1st mile, a stitch, I walked some ;))
31:47

[B]9/14[/B]
WU: Row 500, Situps, Back Ext., Pushups, Squats

WOD:
"The Bear Complex": Modified from main site, with a time component
5 rounds of 7 cycles with 1 minute rest between rounds of:
1 power clean - 95# (65# F)
1 front squat
1 push press/jerk
1 back squat
1 push press/jerk (behind the neck)
To Rx, NO RE-GRIPPING the bar when it is on the ground. We had a time limit of 25 mins... This was kinda tough, I don't know if I could handle adding progressive weight...I forgot to do good second pulls in the cleans.
10:34

[B]9/15[/B]
WU: Row, Situps, Back Ext., Pushups, Squats

WOD:
Diane: 21-15-9 225# (155# F) DL, Handstand Pushups
(less plates on the floor for the HSPU this time)
7:xx (I forget how many secs, sr. moment)


Still amazed reading here, everyone seems to do so much more work & weight...:) this all would be so much easier, if only I could breathe during it!!

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[QUOTE=Deb Borbone;664279][B]9/12[/B]



Still amazed reading here, everyone seems to do so much more work & weight...:) this all would be so much easier, if only I could breathe during it!![/QUOTE]


:rofl::rofl: Hence the term: "fire breather". Great job on those work outs.

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[B]Charlie![/B] - Good to see you back. Well, as back as you can get. I feel your pain. Well, not the pain in the same location...heck, you get the idea.

[B]Diane D.[/B] - Inappropriate remarks aside; they say you know you're getting old when they stop looking altogether.

[B]Diane M.[/B] - Complementary. Funny. Reminds me of a joke about talking bar peanuts.

[B]Terry[/B] - Thanks for the CSA tip. I have been grumbling for sometime re: fresh, clean food here. The nearest Whole Foods is 115 miles away. During my research I found this site (WFS...[url]http://www.localharvest.org/[/url]). What a deal. And there's a nearby CSA provider. I'm stoked.

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[QUOTE=John Scott Rezendes;664343][B]Terry[/B] - Thanks for the CSA tip. I have been grumbling for sometime re: fresh, clean food here. The nearest Whole Foods is 115 miles away. During my research I found this site (WFS...[url]http://www.localharvest.org/[/url]). What a deal. And there's a nearby CSA provider. I'm stoked.[/QUOTE]

Thats cool... that's how we found our farm (indirectly), Danny our fellow trainer read about CSA in Michael Pollan's book "In defense of food" then he found [URL="http://www.freshedibles.org/index.html"]Fresh Edibles Farm[/URL] WFS. So we took a trip out there. We are fortunate to live here in the California Central Valley which is one the most productive agriculture areas in the US, fresh veggies and fruits are abundant here. I can remember how much I missed fresh produce when I moved away from CA for 13 years to AZ and then MA.

[B]Tuesday 090915[/B]
CF Football
8 rounds of:
100 yard sprints

*The focus is to run at maximal speed for all 8 sprints
*Rest 45 seconds between sprints

Post fastest time to comments.
16.0 in 2" grass barefoot

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9/15/09
Row 5555m - 22:23.1

KB drills
Halos, Figure 8's, etc
1 arm KB snatch 5X3 (2 pood) each arm
1 arm KB clean and press 4x5 (1.5 pood) each arm

"Annie with a little press"
50-40-30-20-10
Double unders (subbed single unders 5:1)
Sit ups
BB press (95#-15-12-9-6-3)
19:35

Finally back to my pre-vacation weight !

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[B]Terry & John [/B]- reading with interest!
(I made nut bars last weekend, also inside out eggroll, can't keep it in the house.)

Been eating more cabbage/spinach/eggplant of late, & feeling weaker! Don't know if its the wods... I should ask charlie if it's the missing the broccoli...;)(sounds like you're recovering nicely, charlie!)

[B]Pat -[/B] been at this CF for 5 months, it'll take me years to even attempt to keep up with you guys!

have a great day everyone!

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Today - 09/16/09
6AM group workout on the North Shore with Patrick

5X
20 lunge walks
15 squat jumps
25 bench dips

5X
10 jumping Bulgarians (each leg)
15 push-ups
20 alternating lunge jumps

3X
1 minute plank
25 sit-ups (normally I can rip through any amount of sit-ups but the last 25 were teeth-gritters after the 3rd plank)

[B]Diane[/B] - "complimentary" - you're hilarious!
[B]Deb[/B] - I know what you mean about that breathing thing. I frequently think a third lung would be very handy
[B]Charlie[/B] - Wimpy Aerobic Broccoli is better than no broccoli at all!
[B]John W[/B] - I like the added press to Annie. That is a really good idea.

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9-16-09
Bike to gym
WU:
1000m C2 4:35

Front Squat (first attempt post-op)
WU:
#45x10
then:
#95x3
#115x3
#135x3
#155x3
#175x1 (2&3 [COLOR="Red"]Fail[/COLOR])
#115x6

I'm pretty happy with this considering my FS PR is #175 performed two weeks prior to the knee surgery.

I was feeling kinda froggy so I finished with:
10-9-8-7-6-5-4-3-2-1 #20 wallball shots
1-2-3-4-5-6-7-8-9-10 pullups
with 60 jump rope singles between each set
17:41
pretty happy with this as well; my first jump rope since you know what.

Bike home. Mow lawn.

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No work out today. Survival training today until early, pretty much all academic. Started early this morning and went to 6 PM or so. Still a fascinating subject for me. Was supposed to go out for the accompanying field training tomorrow, but I am not allowed to go with the recent surgery. Probably a good call since just the academic portion made me somewhat sore.
My heel pain is back since running yesterday. Really wish that would go away. Going to row tomorrow.

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John Scott congrats on your journey back

5 rounds of 65# power snatch O/H squat 2 snatch squat
1 round of above @ 75#


WU 3 rounds 15 GHD situps 15 back extensions

WOD 5 rounds for time
100m run
10 burpees
10 pull ups
11:12

post 100 Russian KB swings @ 70 #