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Back in the saddle!

[B]WU:[/B]

800m run

[B]WOD:

[/B][FONT=Arial]30 push ups ( release hands at the bottom off the floor)[/FONT][FONT=Verdana][SIZE=2]1[/SIZE][/FONT]2′ rope climb
65 pound Overhead squat, 21 reps
12′ rope climb[SIZE=2][/SIZE]Seven minute time cap.
(2 rounds, 5 push ups)

Rest 30 seconds.

30 Toes to bar
65 pound Ground to overhead, 15 reps [I](was supposed to do 21)[/I][SIZE=2][/SIZE]Seven minute time cap.

Rest 30 seconds.

Two rounds of:
5 Burpee Jumping Muscle-ups
20 ft Rope Climb, 3 ascents(didn't finish the 3rd ascent)[FONT=Arial][FONT=Verdana][SIZE=2]
Twelve minute time cap.[/SIZE][/FONT][/FONT]

[I]Brutal - but fun! ;)[/I]

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[B]08.16.2010-Monday[/B]
AM: 30 Double Burpees, 15# Vest w/Hand Jive

PM: Warmup - Row 500, step & stretch, step & pull, ham kick, floor sweepers, lunge & twist, shoulder mobility & stretch
[B]WOD:[/B]
Complete as many rounds as possible in 15:00 of:
20 sumo deadlift high pulls - 75# (55#)
20 box jumps - 20" box
20 push press - 75# (55#)
20 double unders
[B]3.5 Rounds[/B] Pretty good WOD, not hard but no gas in the tank. Out this weekend & paying for it.
Run 400, stretch

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[I][B]100816 MONDAY

[/B][/I]Haven't posted in a while. Seriously deficient on energy to do much at all besides work and rest, with some physical therapy thrown in. Think I might be fighting a bug or just sheer exhaustion. PT tomorrow morning and perhaps a little workout later if I feel up to it. No sense in pushing and breaking something....

Will be back to catch up on everyone's doings sometime soon when I get some free time...

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[I][B]100817 TUESDAY
Physical Therapy early morning. 9:00 a.m. workout at the CF Sonora....
[/B][/I][I][B]
WOD: For Time:
[/B][/I]35 Overhead Walking Lunges 45#/25# [B]---> 35# plate
[/B]800m run
35 KTEs
17 Box Jumps 36"/24" [B]---> 20"
[/B]35 Pull-ups
75 Ab-mat Sit-ups (unanchored)
35 Hang Power Snatch 75#/45# [B]---> 65#
TIME= 21:59
[/B][I]Scaled this WOD due to several days of fatigue and from being sore after PT. Getting through this was quite a challenge, especially given my lack of energy the past few, but at least I did it. Felt good too!
[/I]

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Short on time, energy, access to equipment and motivation lately.

08.16.10:

WARMUP—
Full Body Stretch

STRENGTH—
Side Press
3x30 (both sides)
3x35
3x40
3x45
3x50

WOD—
50 flutter kicks (4 ct.)



08.17.10:

WARMUP—
Full Body Stretch

WOD—

50 Goblet Squats (25 lb)
40 Pushups
30 K-bell swings (50 lb)
20 Suitcase DL's (10 ea. side) (50 lbs)
10 Renegade Rows (25's)
8:57

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[B]08.17.2010-Tuesday[/B]


Warmup: Run 400, step & stretch step & pull ham kick lunge & twist shoulder mobility & stretch

[B]WOD:[/B]
Athlete's Choice

[B]Level 1[/B]
21-15-9, for time: overhead squats - 95# (55#), pull-ups
[B]Level II[/B]
21-15-9, for time: overhead squats - 115# (75#), pull-ups
[B]shedkicker[/B]
21-15-9, for time: overhead squats - 135# (85#), chest to bar pull-ups
[B]
8:03 Level II 75#[/B] Im getting a lot better at OHS, somehow. 18/3 very nice ones, the 15's I lost the bar after 8, the 9's I didn't break but it was my worst set due to fatigue, got to wobbling.

Run 400

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[quote=Stephen R. Lampl;829042][I][B]100817 TUESDAY
Physical Therapy early morning. 9:00 a.m. workout at the CF Sonora....
[/B][/I][I][B]
WOD: For Time:
[/B][/I]35 Overhead Walking Lunges 45#/25# [B]---> 35# plate
[/B]800m run
35 KTEs
17 Box Jumps 36"/24" [B]---> 20"
[/B]35 Pull-ups
75 Ab-mat Sit-ups (unanchored)
35 Hang Power Snatch 75#/45# [B]---> 65#
TIME= 21:59
[/B][I]Scaled this WOD due to several days of fatigue and from being sore after PT. Getting through this was quite a challenge, especially given my lack of energy the past few, but at least I did it. Felt good too!
[/I][/quote]
Steve- Glad to see you're back in action! Take it easy & LISTEN to your body!

[B]WU:[/B]
400m run
Stretching
200m run
Suicides on Basketball court
200m run (100m backwards)

[B]WOD:[/B]

Dead lifts:
1-10-1-20-1-30

285#-225#-285#-225#-285#(f)
[I](pulled an old injury! :ranting2: I was told[/I] [I]to stop by the instructor & started stretching! Gonna take it easy & see how it goes!)[/I]

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Stephen, as William says, good to see you back. You have been a source of encouragement to many of here. Guess you're gonna have to take some of your own advice---the hardest to follow.

Warm up 10" on treadmill. 3X10( pull up, squat, push up, sit up). Upper back stretches.

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Scaled: 2 Muscle up progessions (rings at chest height), HSPU's w. toes over bar at high chest height.

Completed 11R +2 MU progressions. This is a round more since end of last year and 3 rounds more that when I first did this last winter.:kicking0::kicking0::kicking0:

Used foam roller for 5 minutes at end of work out--esp on back.

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WOW! While trying to be a "WODKilla" I ended up being "WODkill" two days in a row! ;)

[B]WU:[/B]

800m run

2x10

Pull ups
Squats

[B]WOD:
[/B]
Amanda

9-7-5

Jumping Muscle Ups
65# Squat Snatches (Scaled due to my back injury yesterday!)

6:16

[I](On the 2nd round, 4th rep, my form was so bad that i lost control in[/I] t[I]he squat[/I]. [I]The bar hit my head & back of the neck. Scared the instructors! :yikes: I was able to finish the WOD. They told me my form actually got MUCH better on the remaining reps! ;)[/I] No worse for the wear other than a knot on my head!)

[I]Actually, I'm feeling this evening much better after doing the WOD! Pretty Cool![/I]

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[B]08.18.2010-Wednesday[/B]
AM: 20 Double Burpees, 15# Vest w/Hand Release (shoulder really sore from yesterday)

PM:
Warmup: Run 400, step & stretch, step & pull, ham kick, lunge & twist, floor sweeper, shoulder mobility & stretch

[B]WOD:[/B]
For time:
400 meter run
35 hand release push-ups
200 meter sandbag carry
40 goblet squats - 24kg (16kg)
200 meter sandbag carry
45 burpees
400 meter run
[B]15:10[/B] Disappointed with this; the runs were the worst part, need to learn how to push myself through them.

Barbell row 4x10x65#
Tbar rows (45# on end of barbell) 4x10
Good morning 4x10x65#
Dumbbell retractions 15#
Dumbbell protractions 15#
Bent lateral dumbbell raise 10#
Squat 4x5 115# to 12" (working on form and depth)