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Sorry if this gets posted twice. I had some problems logging in.

7/10/09-Unplanned rest day. Worked late then unexpected company.

7/11/09
Row 2525 10:31.1

WOD- 3 rounds for time
20 wall ball (20#)
20 Press (75#)- Surprised that this is where the "speed brakes" came out
20 15" step ups
20 KB high pulls (70#)
20 cal row

26:05- Had really hoped to break 20min but got hung up in second round of presses. Was pleased that all wall ball sets were unbroken (Maybe that's what killed my presses).

Following the games as info is posted and now I finally can understand a little what all the fuss is about twitter but I still think it would be annoying for "everyday" use.

Damn, those kids make me feel old and slow. But hell, at least I'm still in the game. If I may paraphrase Dianne's signature, "Age only matters if you whine". So please pass the cheese and crackers, I'm done (whining).

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Breck is 21st after 3 WODs.
He is doing well. Hope he kills it hammering the spike and rowing.
Dutch Lowy won the southwest regional, but looks like he did not make it to the games.

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[B]2009 07 11[/B]

WU: 1000m row easy-mod pace

[B]Bench Press[/B]
WU: bar X 5, bar X 5, 65 x 5, 75 X 3, 95 x 3
Work Sets: 120 X 5, 127.5 X 5, 135 X 5, 142.5 X 5, 150 X 5, 157.5 X 5, 165 X 5

Huge improvement over my last recorded BP efforts.

115 X 15-12-9 (planned) / 15-11-6 (actual)

[B]2000m Row[/B]
Got it into my head I could finish in 7:45. Set up the pace boat function and went to town. Started off faster than needed and was so gassed after 1000m that I had to stop for a few seconds and again after another 500m. Ego is a funny thing.

Time - a shameful 8:17.9

[B]Pull-up Practice[/B] - Played around with the heavier bands to warm up a bit. Then I tried one of my new #1 Iron Woody bands and whipped out 5 back-to-back kipping pull-ups. Realized the band really wasn’t helping much so I tried without the band did 4 w/o the band. Then used two of the #1 bands together and did 10 more pull-ups. Rested a bit and then knocked out 12 kipping pull-ups with just one band. Rested a bit and then did 4 unassisted followed by 5 more assisted. These are really coming along. I stoked!

My heel is still very painful. Now starting to wonder if I stress fractured the darn thing. If it doesn’t start feeling better by Monday, I guess I should probably go se the doc.


[B]Kipping Pull-Up Broccoli[/B]
:broc::broc::broc::broc::broc:

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I'm new to the Xfit. and the games. I see that some of the crew from Competitive Fitness in Chandler, AZ are competing. I'll have to check out how they are faring day by day.

Continuing to work on the prep. training components for the MU. Stability on top of the rings was better today. I had had some one check out my depth on the dips. I used the assisted dip machine to get as low as I could. I got to about even between top of the elbow in line with the scapula. Not much push from that depth.

Did the 090710 workout. 10 sets for time: 3 pull up with 45 db, 5 strict pull ups and 7 kipping pull ups.

I don't kip yet so I just did 12 pull ups and dropped the db after the first 3. This worked for the first 3 sets. Round 4.....10 reps
Round 5 ....10 reps
Round 6.....8 reps
Round 7----11 reps and no wt.

I quit and called it a day.:shrug: Finished in 11:09. This will be a good one to come back to. 75 pull ups all together.

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50 burpees rest 2min

75 situps
25 OHS @ 75#
50 situps
50 0HS
25 situps
75 OHS

rest 2min

150 jump rope
25 KB swings @ 35#

time 34;32

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[I][B]090711 SATURDAY

090712 SUNDAY

Both REST DAYS........

[/B]Got a good analysis of my R/Knee injury from my friend who is the owner of and Dr. at a local PT clinic. It appears to be one of overuse / over-compensation for the hamstring tear of my L/leg.

Regardless of the cause, I've inflamed my R/knee, so the Rx........more rest days, R.I.C.E., foam rolling, deep tissue massage, and alternate WODs.......[/I]

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[B]2009 07 12[/B]

Five rounds for time of:
30 Glute-ham sit-ups - Scaled to 20 reps
25 Back extensions

Time 10:46

Scaled to minimize pain tomorrow and GHD sit-ups have a propensity to cause long lasting over use pain.

No WU except yard work - mowing, weed eating.

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wrong # on the overhead squats it should read 45# thats a naked bar sorry for the screw up on post # 1285

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7/12/09

Nordic Track Skier: 60 min - 3.8miles

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Results for the Games are posted: Breck came in at #28........tremendous showing for him! The competition was so stiff, that even Josh Everett was pretty much out of the running, even though he took first in the DL at 505#.....