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9/1/09

True rest day. No drills, no moderate row, just veg out in front of the tube.
Sometimes this is harder to do than working out !

[B]Jay[/B] - I got my Level I last October at CF South Brooklyn. KB cert in July. Registered for Gymnastics Cert at CF Long Island City this coming November. Wanted to get the KB and Gym certs in before my hip surgery because I think they'll have a greater impact on and add more variety to my rehab.

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Jay,

I got my Level-1 last February and my Gymnastics Cert in May. While I had studied all of the level-1 info and knew most of it when I attended, to hear the lecture/see the material and then [I][B]do[/B][/I] the movements/work on the skills was priceless for me. In some ways though, the gymnastics cert was more beneficial - - it really helped me with my "body awareness" - -

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Today - 09/02/09
6AM Group workout on the North Shore with Patrick

[B]Ruin Your Legs Wednesday:[/B]

3X
30 bench step-ups
20 bulgarians
30 squats
20 lunge walks

4X
20 lunge bench step-ups (starting position is hip below the knee with knee in full-flexion, driving off of your heel up onto the bench to full-extension)
20 pop-squats

3X
squat hold
5 squat jumps
squat hold
10 fast squats
squat hold (followed by a loud moan on my part when coming up out of it)

Holy moley, I almost couldn't get out of the car when I got home.

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9/1/09

WU situps on GHD, knees to elbows
WOD
21 thrusters @95#
21 KB swings @ 53#
12 pullups
15 thrusters @ 95#
21 KB swings @ 53#
12 pullups
9 thrusters @ 95#
21 KB swings
12 pullups
18:07

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Ruin your legs...:rofl:

Heavy Thruster 3-3-3-3-3 reps

45-65-65-70 - fail - 65

Then 5 100m Row Sprints x 45 second rest

about 24 seconds each row with the damper set at 6. the hardest part is figuring out the computer.

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Scott- GI Jane= 100 burpee pull-ups. Perform a burpee below the bar, jump up, grab the bar and perform a pull-up. Repeat 100 times.

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Biked to gym to warm up.
WU:
3-3-3 pull ups
3-5-10 dips
5-10-15 #20 wallball shots
5-10-15 walking lunges
10-15-20 back extensions
3-5-7 HSPU

1000m row (4:45)
21 thrusters (scaled to #65)
21 pull ups
750m row (3:31)
15 thrusters
15 pull ups
500m row (2:21)
9 thrusters
9 pull ups

time: 26:37 Not bad considering I had to walk from C2 room to weight room for thrusters to machine room where the pullup bars are. Probably wasted 5 or 6 minutes this way. Still can't run. Want to really bad; does that count?

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Warm up : 5 X 10 GHD sit ups & Hip/back extensions (my new GHD arrived yesterday), shot work and club swings.

"Elizabeth" scaled to 110# because I didn't have the energy.

110# cleans and ring dips, 8:23.

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GI Jane sounds scary. :yikes:

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Scott, John W and Skip. Thanks for the info. I will sign up for the Cert I. I am trying to pick the right place. I wasn't thinking of the Gymnastics. What did you learn there?

Todays WOD

Running Fran

Run 800 meters
21 Thrusters (#65)
21 Pull ups assisted
Run 400 meters
15 Thrusters
15 Pull ups
Run 400 meters
9 Thrusters
9 Pull ups

17:08