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Sunday February 10, 2013

Swam 20 minutes. Achilles is feeling better, still not 100%. Are things ever 100% when you're over 50?

[url]http://jtkalnaynovels.wordpress.com/2013/02/10/dear-crossfit-the-superpowerdnf-spectrum/[/url]

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great work as usually everybody.....

back from mexico late last nite....great trip till i found out my surgery is cancelled for tuesday....i really did behave in mexic in anticipation of this surgery.....:D

did a 10,000 meter row today to help change my mental outlook

44:14 guess i did misbehave a bit in mexico after all :p

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[QUOTE=Cliff Miller;1135754]great work as usually everybody.....

back from mexico late last nite....great trip till i found out my surgery is cancelled for tuesday....i really did behave in mexic in anticipation of this surgery.....:D

did a 10,000 meter row today to help change my mental outlook

44:14 guess i did misbehave a bit in mexico after all :p[/QUOTE]

OMG, Dave Castro said he would rather play with a loded pistol in his mouth than row 5000 meters. 10,000 in 44:14 :notworth:

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[QUOTE=Bill Houghton;1135512] Awesome motivation: listening to my son practicing with his band: Zep, Warren Zevon, Tom Petty and a couple originals.[/QUOTE]

Nice! It is awesome watching your kids move to adulthood with their own interests and skills.

JJ - Good on you for making the effort to make the play. As hard as it was to make it to soccer games, piano recitals and school events when my kids were younger, I miss those days. And they will remember. The good, the bad and the ugly.... I've been reminded of all those times I failed the "effective parenting test."

2/8 Bench
Warmup: 45 X10, 90, 110 X5, 135 X3
Lift: 145, 165 X5, 190 X4
The time off (and the skiing) put a dent in some of my lifts. Missed the 5th rep; if I can't catch up on the next workout, I'll reset.

2/10 Box back squats (12" box)
Warmup: 45 X10, 90, 110 X5, 135 X3
Lift: 145, 165 X5, 190 X2 :(
Did damage to myself on the dumbbell bear workout a few days ago. Legs and butt was so sore could barely sit on the toilet. Quads are still sore 4-5 days later. Squats will definitely require a reset...

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[QUOTE=Alden Hingle;1135893]Nice! It is awesome watching your kids move to adulthood with their own interests and skills.

[B]JJ - Good on you for making the effort to make the play. As hard as it was to make it to soccer games, piano recitals and school events when my kids were younger, I miss those days. And they will remember. The good, the bad and the ugly.... I've been reminded of all those times I failed the "effective parenting test." [/B]

[/QUOTE]

Thanks Alden. That's the POV I have come to after years of it being all about me, my career, my stress, etc.

02.10.13

Janda Situps
Uphill Sprints
3x:25 (8.5 MPH@10 degrees)


02.11.13

WARMUP
OHS w/PVC

PTP/SQUATS
5x230
5x205

PTP/SIDE PRESS
5x53 lb. k-bell (both arms)
5x35 lb. k-bell + #1 band (both arms)

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Back Squat day

3X5 245,280,315
4X10 LUNGE w. 2X53# KB's
3X5 BS 225 w. chains
3X10 GHD back ext./situps.

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2/8 workout

Skied my legs off in epic Big Bear powder snow. (FWIW, "epic Big Bear powder" is a phrase I never thought I would utter.)

2/9 workout

Almost skied my legs off in epic Big Bear softpack, but got hungry and decided a couple beers sounded better than more skiing. Also, spent two days avoiding copkiller Christopher Dorner who was supposedly hiding out in Big Bear over the weekend.

I am continuing not to understand my GoPro very well. I did manage to video about 15 seconds worth of flat skiing (WFS): [url]http://youtu.be/vl8W8hRgMJQ[/url]

Claw

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2/11 WOD

A. Squat Snatch. 1:1:1, 10sec rest, 5 sets, 2:00 rest between sets
75-75-85-85-85
Kept it light so I could work on actually catching the bar in the squat. Malzone suggested engaging my lats more to keep the bar closer to my body on the pulls. Worked so well I busted off an old shin scar and bled like a stuck pig on the right-hand platform until I used a "CPC Bandage" (toilet paper wad held in place with athletic tape). That's Elite, baby!

B. 4 rounds:
400m run
AMRAP Kipping Pullups
rest 3:00
19:05 and 60 pull ups.
Splits were 2:30/20 pull ups; 2:30/16; 2:34/14; 2:31/15. Felt good, although I was surprised how much gas the runs took, I was expecting about 30 pull ups my first round.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8466449784/[/url]

Claw

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[QUOTE=Jim Cordes;1136137]2/8 workout

Skied my legs off in epic Big Bear powder snow. (FWIW, "epic Big Bear powder" is a phrase I never thought I would utter.)

Claw[/QUOTE]

Claw - I'm envious! We've been wishing for most of the season that CA would send some of your snow our way. Especially when we heard that some of the resorts there had gotten so much snow they had to close to move snow while we were looking at grass and rocks.

2/11
Warmup: Straddle hops; hip and shoulder mobility; deadlifts 45 X10/ 120, 145 X5/ 175 X3; watch guy do curls in the squat rack :rofl:
Lift: Deadlifts 205, 235 X3, 265 X5
Cashout:
75# suitcase carry X 50m (alternating arms) X 3 rounds
52# KB swings X3X20

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Went to Tribal for a crossfit WOD (I know, how unusual).

We had an instructor in leading the group in active stretching.

7X1 Clean from the box and Jerk on last rep. Stopped at 185.

EMOM for 12 minutes:

10 KB 73# (scaled to 53#)
60 yard sprint.

Got in 4 rounds. Could not keep up with the running.