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Ran 5K on the road.
26:15 (PR)

Diane-
I like your attitude. It is a good day.

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Like Diane, I took yesterday off. I was just too spent from the workout the day before. I look for role models where ever I can find them! Hehe.

Today I did the Kelly. I walked the 400 yards (ea. round of the five took around 4'), did step ups on 2 ft box, and since my gym doesn't own a 20 lb ball, I did BB thrusters w. bar only. The entire workout took 45'15". While it was long, it felt good.

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Nice job on the 5k Mark... always a good feeling to PR.
I took the last few days off because of a nasty head cold, finally back at it.

Monday 090601
"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

My time 18:49 RX'd
I probably could have pushed harder, hard to keep a grip at the end.

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Well....back at it - hopefully with some consistency again......
[I][B]
090529 FRIDAY[/B][/I]

[I]Still fried later in the day.....couldn't really pull it together today.

[B]A.M. "Enjoyment"
[/B][/I]Walk with daughter - - 1:00 hour / approx. 4 miles.

[I][B]P.M. "Quasi WOD" - - did this workout at home.....

Warm-up: Easy row - 500m
Arm circles
Shoulder pass-throughs
Shoulder stretches
Squat position stretches
[/B][/I][B]
5 Rounds, [U]untimed[/U] of:[/B]
25 Bicep curls X 15# Db (yeah, I know..........)
25 Tricep extensions X 30# (both arms - overhead extensions)
15 shoulder press X 15#

[B]Rowing: 30:00
[/B]Total distance rowed: [B]6, 773m[/B]
Average Pace / 500m: [B]2:22[/B] (maintained throughout) - (5K in 22:24)
Stroke Rate: [B]22 SPM[/B] average.

This was a little off my pace from last week, but felt fairly good, as fried as I was today......


[I][B]090530 SATURDAY

REST DAY


090531 SUNDAY

[/B]"Recreational "kick back" day...[/I]
1:00 hour walk with daughter - - approx. 3.5 miles
Starting at 20:00 min. and continuing each 5:00 thereafter, stop and do (alternating):
25 push-ups
25 squats
Total = 100 push-ups, 100 squats.


[I][B]090601 MONDAY
[/B]Started out the day exhausted.........[/I]

[I][B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CFRWU

[I]WOD:[/I]
Bench Press 5 X 5s
[/B]Warm-up sets:
45# X 15
95# X 10
Working sets:
135# - 5 X 5
145# - 5 X 5
155# - 5 X 5
165# - 5 X 1, dropped back to 155#, 5 X 4 (fail on last rep of last set)
145# - 5 X 5, failed on last rep of last set

[B]Pull-ups:
[/B]DHPUs[B] - [/B]4, 5, 4.
Kipping practice: 4, 4, 4, 1, 2, 1 - getting more consistent - slowly......

[I]Really lacking in energy. Don't know if lack of sleep or not eating enough (or both) are the problem...
[/I]

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[QUOTE=Stephen R. Lampl;599999]
25 Bicep curls X 15# Db (yeah, I know..........)
[/QUOTE]

glad to see you back at it Steve :)
I think you just broke some kind of unwritten CF rule

Friends don't let friends do Bicep Curls...so knock it off...:D

Bill Star says;
"If you’re looking to build brute strength, you need to avoid machines and biceps curls. Instead, focus your time in the weight room on a small number of core exercises that hit the main muscle groups."

WFS...[url]http://journal.crossfit.com/2009/05/the-holy-trinity-of-strength-training.tpl#featureArticleTitle[/url]

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[B]2009 06 02[/B]

Overhead Squat 5-5-5-5-5

[B]WU:[/B] 0.4 mile run, 5 burpees, 7 back extensions, Burg. WU

[B]Warm Up Sets:[/B] bar x 5, bar x 5, 65 x 5

[B]Working Sets:[/B]
1 - 95 x 5
2 - 105 x 5
3 - 115 x 5
4 - 120 x 5
5 - 125 x 5 almost lost the bar on the third rep

These were harder than I thought they would be. Had origianlly intended 95 to be a warm up weight, but once I picked up the bar, I decided that this was a good place to start.

[B]Romanian Dead Lift (RDL)[/B]
10 x 135
10 x 185
10 x 205

0.8 mile run

Broccoli for all my friends.

:broc::broc::broc::broc::broc:

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[I][B]090602 TUESDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CFRWU

[I]WOD: OHS 5 X 5
[/I][/B][I]These are my weakest lift.Period. Kept the weight light and concentrated on form.
[/I][B]Warm up:
[/B]PVC X 15
[B]Work Sets:
45# bar by 5, 5, 5, 5, 5.[/B] Poor shoulder flexibility - - I had to fight to keep the bar back in the frontal plane for the entire work-out. My shoulders were fried at the end of the workout. Felt the weight come forward (came off my heels) on rep 3 of the 2nd set and the last rep of the 4th set. Last set felt [I][B]great[/B][/I]! These were hard! Not about to add weight for a while until I am rock solid on every rep.

[I][B]Running Work.[/B] Achilles felt good enough today to try some.
[/I]Warm-up 1:00 at 3.2 MPH
Walk 1:00 minute at 4.0 MPH
[B]Jog 1:00 min at 5.0 MPH[/B]
Walk 1:00 min at 4.2 MPH
[B]Run 1:00 min at 5.5 MPH[/B]
Walk 1:00 min at 4.2 MPH
[B]Run 1:00 min at 6.0 MPH[/B]
Walk 1:00 min at 4.2 MPH
[B]Run 1:00 min at 7.0 MPH[/B]
Walk 1:00 min at 4.2 MPH
[B]Run 1:00 min at [COLOR=Red]8.0 MPH[/COLOR][/B]
Walk 1:00 min at 3.5 MPH
[I]I haven't run this fast (even for one minute) since I busted up my knee over two years ago. WOO HOO![/I] :pepper::pepper:

[I][B]Note: [/B]Think I have been overtraining to some extent. Shoulders and arms are shot - - think that I overdid the hard pulling on some of my rows and definitely erred doing BPs yesterday. I was supposed to do 5 X 5s, NOT 5 X 5 X 5s........Can I say "Stupid?"[/I] [I]Pull-up numbers are also down too....[/I]

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[quote=Terry Dickman;600037]glad to see you back at it Steve :)
I think you just broke some kind of unwritten CF rule

Friends don't let friends do Bicep Curls...so knock it off...:D

Bill Star says;
"If you’re looking to build brute strength, you need to avoid machines and biceps curls. Instead, focus your time in the weight room on a small number of core exercises that hit the main muscle groups."

WFS...[URL]http://journal.crossfit.com/2009/05/the-holy-trinity-of-strength-training.tpl#featureArticleTitle[/URL][/quote]

Hi Terry,

Thanks, I am glad to be back at it.....just having a bit of a slow time at it, though. I like your [I][B]"Friends don't let friends do Bicep Curls" [/B][/I]statement. I don't have any real equipment at the house and thought I'd mix it up a bit. Definitely with you on the Bill Starr quote too. Thanks for posting the link....

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Charlie,

Nice work on the OHS WOD. Good, solid loads too! I had fun just fighting the empty bar.....Strong RDL work too.

Take care!

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10 rounds of
7 SHPDL
7 Ring Dips time 9:12
first muscle up 6/2/09 :notworth: