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Today
row 500m
21 -20" box jumps
run 400m

time 22:14

Mark have a time good vacation

hows John scott


m/54/184

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sorry thats a very bad post above should read 4 rounds of the wod
and have a good time on vacation Mark

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[B]2009 06 14[/B]

Posting today, on the 15th, but did this yesterday.

Run 1600m, 10 kettlebell swings (2 pood), 20 sit ups (Ab Mat, feet anchored)
Run 800m, 15 KB swings, 30 sit ups
Run 400m, 20 KB swings, 40 sit ups
Run 200m, 25 KB swings, 50 sit ups

[B]Time – 33:55[/B]

Since I did “Cindy” on the 13th, with lots of upper body press and pull movements, and my arms are trashed, I decided I needed something a bit different from the main site WOD. Lots of running, hip extension and hip flexion.

Will be altering my workouts to get ready for my annual fitness test. I will be adding lots of running, more pushups, and more sit ups. Sit ups, I can max now. Pushups, because of my nerve damage, will need a little work. Would like to max the run this year too.

Rest day today. Starting Strength weight lifting tomorrow and running on Wednesday.

[B]Mark[/B]…enjoy your time off. Don’t let the pretty signorinas chase you around too much.

[B]John[/B]…insane workout w/ rowing and running.

[B]Diane[/B]…the broccoli avatar will do for now. BTW, my vegetable garden is doing great, even the broccoli!

[B]Scott[/B]…”embrace the suck”. Love it! :rofl:

Here’s another thought on my previous comments about purposely inducing a controlled post workout insulin release to aid in recovery. Got the idea from the CF journal video about “Third World Proteins”. All protein will cause insulin secretion (just not nearly as much as carbs) , but whey protein much more so than other protein sources. So, a whey based protein drink of some sort might just be the ticket to induce a slightly elevated insulin release. Just a thought or germ of an idea.

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

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today, the work out called for running5K. I substituted rowing. Last time I did this was 3-15-9 with a time of 26:08. Today I finished in 24:24. :)

In both instances, I stopped for 1 minute at the 2500m mark for 1 minute and then try to make the second half faster than the first. This time I failed at that criterion. 12:05 and 12:19.

Hope everyone else is doing well and enjoying the fitness we have all earned.

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[I][B]090615 MONDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up: [/B]Added OHS with PVC X 10. Due to week off, dropped reps of GHD situps and back extensions to 15 from 30 and push ups to 10. Getting back into it [U]safely[/U]!

[B][I]Strength Work: [/I]
Pull-up therapy:
Rows[/B] (subbed use of Smith Machine bar for rings) 10 X 3 (chest to bar).
[B]Static Holds[/B] in "up" position: 15 sec X 5
[B]Pull-ups - parallel (close) grips - dead hang:[/B] 4, 6, 6, 4.5, 5 = 25

[I][B]Kipping Pull-up Practice:
[/B][/I]Think I may have finally gotten timing down - - they came fairly easily today: 9, 6, 6 (grip and arms fried)....

[I][B]Form Work:
[/B][/I][B]OHS Rudiments
[/B]PVC X 10 X 3. Had CF buddy check my form on the last set. First four or five reps were a bit "shaky" he said, but the last were solid.

[I][B]WOD: 5K Run. (Subbed interval work).
Warm-up:
[/B][/I]Walk 1:00 at 2.5 MPH
Walk 1:00 at 3.5 MPH
Walk 3:00 at 4.0 MPH
[I][B]Running:[/B][/I]
Run 500m at 5.5 MPH, rest (walk) 2:30 minute at 4.0 MPH
Run 7.5 MPH for 1:00 minute, walk 1:00 at 4.0 MPH
Run 7.5 MPH for 1:00 minute, walk 1:00 at 4.0 MPH
Run 8.0 MPH for 1:00 minute, walk 1:00 at 4.0 MPH
Run 8.5 MPH for 1:00 minute, walk 1:30 at 4.0 MPH
Run 9.5 MPH for 0:45 minute, walk (cool down) 4:00 at 4.0 MPH
Walk 1:00 at 3.2 MPH

Total time, approx. 30:00. Total distance: 2.25 miles. Took it a bit easy today after laying off a week - - and felt a little mild soreness from R/Achilles on last run. It's finally getting better.....

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[B]2009 06 16[/B]

Starting Strength work out
WU: 0.6 mile run

[B]Back Squats[/B]
WU Sets: 45x5, 45x5, 105x5, 155x3, 210x2
Working Sets: 260x3, 235x5, 235x5

[B]Bench Press[/B]
WU Sets: 45x5, 45x5, 85x5, 110x3, 135x2
Working Sets: 150x5, 150x5, 150x5

[B]Deadlift[/B]
WU Sets: 115x5, 115x5, 185x3, 225x2
Working Sets: 250x5, 250x5, 250x5

[B]Romanian Deadlift[/B] (to stretch lower back and quads)
185x8, 185x6

[B]AND[/B] 135x1 power clean for fun to put the bar back in the rack.

[B]BS[/B]...Tried picking up where I left off several months ago. Not a good idea, especially for the BS. Left off at 3 sets of 5 @ 260 lbs but could only manage 3 reps at that weight. Backed off to 235 lbs and had to work pretty hard to finish 5 reps.

[B]BP[/B]…no problems.

[B]DL[/B]…Was planning reps at 300 lbs but considering my difficulty with the BS, I backed it off to 250 lbs.

BS seemed difficult, almost like my body forgot how to do them or some muscles just were not firing. CF has definitely improved my upper body strength. The BP was relatively easy. Could have handled more weight. The DL’s were even easier (effort wise). I can add quite a bit of weight next time. Still some tenderness in that semitendinosus muscle.

Target working wts for next time: BS – 140, BP – 160, DL - 275

:broc::pepper::broc::pepper::broc:

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[I]Correction to yesterday's workout post:
[/I]
My 500m run should have read a 400m run - - 1/4 mile on the hamster trainer....

[I][B]090616 TUESDAY

Warm-up:
[/B][/I][B]Rowing: [/B]1,000m X 2. Total time, about 9:20 for both (2:20 per 500 pace).
[B]CF Redding WU.[/B] Added OHS X 10, raised # of push-ups, GHD situps, and back ext. to 20 reps.

[I][B]Form Work:
[/B][/I][B]OHS [/B](used PVC pipe for all reps).
10 X 5 sets. Form feeling better all the time. Using slightly wider stance right now to assist in countering tendency to turn toes out as reps increase.

[I][B]WOD: [/B][/I][B]
Press Series: Shoulder Press, Push Press, and Push Jerk 3 X 5s.
[I]Warm-up:
[/I][/B]SP - PVC X 15, PP - PVC X 15, PJ - PVC X 15.
SP X 45# X 10, PP X 45# X 10, PJ X 45# X 10
[I][B]Working:
[/B][/I][B]Shoulder Press
[/B]95# X 3, 115# X 3, 125# X 2 (F3), 120# X 2 (F3), 120# X 2 (F3).
[B]Push Press:
[/B]115# X 3, 125# X 3, 135# X 3, 145# (F,F,F), 140# X 1 (F2) 1, [B][COLOR=Red]140# X 3[/COLOR][/B]. [COLOR=Red][B]PR[/B] for reps and weight![/COLOR]
[B]Push Jerk:
[COLOR=Red]135# X 3[/COLOR][/B], 135# X 1, F, 1; 135# X 3, 135# X 2 (F3), 135# X F, 1, F. [COLOR=Red][B]PR [/B]for reps and weight.[/COLOR]
[I]I need to drop the weight on the push jerks and concentrate on getting under the weight with confidence and consistency. 135# went up easily when I "got it right." [/I]

[I][B]Strength Work:
[/B][/I][B]Dips (bar): [/B]
Full ROM with slight jump assist; 10 X 2.
Unassisted full ROM 10 X 1. [I]First time I've been able to do these unassisted/Full ROM since November, when I got bursitis in my shoulder.[/I]!

[B]Kipping Pull-up Work: [/B](Used parallel grip)
10, 10, 10, 9, 11 = [COLOR=Red][I][B]50 - PR [/B]for reps and consistent sets.[/I][/COLOR]

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[B]Terry,

[/B]Sorry I missed you also. Got a TON of help from Nick. Hope the work trip is going well....

[B]Tom,

[/B]Thanks for the encouragement on the form work. Nice work on your squats also - - You'll have those two wheels and bust through that weight in nothing flat.

[B]Pat,

[/B]Thank you also for your feedback and encouragement. Keep working on your flexibility and you'll get down there! There are a couple of great stretching books (you may already have some) and I think, a couple of good articles in the CF Journal. I need to look them up. Nice job on the Lunge/Pull-up/Sit-up WOD and the rowing sub for the 5K.

[B]Charlie,

[/B]Smokin' Cindy PR! Amazing to see that in such a short time!
:broc:
That's some "sick" WOD you did yesterday - - the suck factor has to be way up on the scale!

[B]Mark,

[/B]Get better quick! Glad you are taking some time off - - everyone needs to once in a while.

[B]Scott,

[/B]Thank you also. It really helps me to have the confirmation from all of you that I'm on the right track. I get impatient and want to throw up some heavy metal, but knock on wood, I'm staying injury-free and I'll be a lot better/stronger if keep at it. Great BS work and way to "kill" that Lunge/Pull-up/Sit-up WOD. I agree, I don't think you can shave much more off your time....

[B]Diane,

[/B]Hope you had a great run - - take care!

[B]John,

[/B]Nice work on the interesting WOD - - I don't think I've seen one with running AND rowing together in the same workout before.......

[I]Nice work by all - - take care![/I]

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At the Box

75 push press @ 75#
15 24" box jumps
50 push press@ 75#
15 24" box jumps
25 push press @ 75#
15 24" box jumps
16:47

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I could not help myself this morning. I had to run. After 4 days of rest and no workouts, I woke up feeling fresh, loose, and pain free. I decided that I would run 1 mile after a brief warm-up. 1 mile just to see how fast I could go when feeling fresh. I have been trying to get under 8 minutes for the past two years, with 8:10 being my PR.

Today I ran 7:14.

I guess I now know that I was definitely guilty of overtraining and not letting my body recover. I start my vacation in a couple of days, and I plan to continue laying off the workouts. I know I will cheat a little with some bodyweight squats, push-ups, sit-ups, running, but otherwise I am going to continue to rest.

7:14 I am proud of myself, and now the target is under 7 minutes!