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[I][B]090826 WEDNESDAY
[/B]Doing much better today - - was finally able to get the kinks out.

[B]Warm up:
[/B][/I][B]Walking/Running[/B][I][B]:[/B][/I] 20:00 minutes / 1.5 miles on the hamster trainer....
[I][B]CF Redding Warm-up
Burgener Warm-up

A.M. WOD:
AMRAP 20:00 of
95# Thruster X 5
95# HPC X 7
[U]95# SDHP X 10[/U]
[/B][/I][B]TOTAL = 7 rounds as Rx'd.[/B] [I]This was much harder than it looked on the website.....

[B]August Tabata Everything Challenge: [/B][/I][B]Week 4, day 1.[/B][B] Tabata Leg Lifts[/B]
[B]15/15/17/16/17/16/16/17 = 129 (15 by strict Tabata scoring)

[I]P. M. WOD: "Cindy"[/I] [/B][I](Could only go 15:00 without cutting into class time).
[/I][B][I]AMRAP in 15:00 of:
5 Pull-ups
10 Push-ups
[U]15 Squats[/U][/I]
TOTAL = 14 rounds + 5 pull-ups, 10 push-ups [COLOR=Red](PR for me!)[COLOR=Black]. [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Last full "Cindy" (081108) was 14 rounds +5 pull-ups + 9 push ups - - 20:00 minutes.[/COLOR][/COLOR][B]

[I]Cross Training class this evening - - assisted with Sumo Deadlift highpull review.[/I][/B]

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[quote=Pat Quigley;652288]How Russian![/quote]

Were the Kb swings Russian?

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Hey all,

Fell behind again - - gone to the L. A. area all weekend.

[B]Terry,

[/B]Great work on the Thruster/HPC/SDHP WOD. That one was a gasser for sure!

[B]Diane D.,

[/B]Great work - - kudos on the plank hold victory. I love those, but man, can they fry your core quickly! I'd also be willing to bet the "stinkin' pull-ups" are around the corner for you!

[B]Jay,

[/B]Nice job on the DL/Burpee WOD. Definitely the sure way to fry one's posterior chain......and quickly at that.

[B]Diane M.,

[/B]Burpees can be your next best friend.......NOT. I think it is John B. who coined the best descriptive name for burpees - - Pain Filled Soul Suckers, or PFSSes for short. BLEH!

[B]Deb,

[/B]Speaking of burpees, you are one massochistic person.......98 of them - - sheesh! Before the WOD.......Sheesh X 2! Great job. BTW, I have seen people kip ring dips, so I'd imagine it's probably OK, but perhaps someone else here knows for sure.....

[B]John W.,

[/B]Nice time and job on the Row/Burpee/Run WOD - - another P-chain "fryer."

Take care all!


Awesome that you got your husband to work out with you. Kool-Aid is definitely in order for him. And some CF Broccoli....
:broc::broc:

[B]Skip,

[/B]Hope the earache subsides altogether and quickly. The workouts suck enough without the additional distraction. Props on the DL PR and the "Nate" score!

[B]John B.,

[/B]Nice OHS work and also on the WOD - - Walking Kb swings - - definitely puts a twist on things.....

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[B]Charlie[/B] - Thinking of you before my workout this morning. Hope all goes well with the surgery today.

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Rest, it's a four letter word. Some great WOD's this week. Just need some time. A close friend and colleague of some 18 years got a coral tank for his 55th birthday. I asked "where's the fish?". He commented: "With you, if it's not in motion it doesn't have meaning." Some are visual learners, other auditory, and finally some kinetic. I suspect we each have some combination. However one will tend to dominate.

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[QUOTE=Stephen R. Lampl;652860]Were the Kb swings Russian?[/QUOTE]

They were! But I don't think the vodka was!

Today was so much fun!

Thursday 8/27/2009
For Time:
30 BW Back Squats
100 Sit-Ups
15 50% BW OHS
50 Sit-ups
15 BW Front Squats
25 Sit-Ups
100 Air Squats

First time for back squats and front squats. I used 15# bar for OHS and 43# bar for back and front squats. I can definitely go heavier on all of them next time. We didn't time the workout. The air squats at the end really made me wobbly!

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no not a great time.

Burpees in the am

WOD in the pm.... sorry bout that!

Tomorrow's WOD - 100 burpees. That's it for the challenge!!

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Back from my surgery. Hurts like he double toothpicks.

Scott...forgot to tell you. I did get the home version of "Fix Your Hernia at Home" on e-Bay. Had some plastic spread out in the garage, everything. Then I found out that the instruction were written in Japanese. And to top it off, no pictures!

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[B]Charlie[/B]- Hope you have a speedy recovery.

8/27/09

Row 5k- 20:07.6
KB drills

WOD
3x10 Power clean and Jerk- 50% of 1 rep max
Used two 45# KB

Finished with 1 arm KB snatch practice
2x5 each arm @ 55#
5x1 each arm @ 70#

I still find it vaguely unsettling to have a 70#, unusually shaped object held above my head/body with only one arm.

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[quote=Charles Pyke;653394]Back from my surgery. Hurts like he double toothpicks.

Scott...forgot to tell you. I did get the home version of "Fix Your Hernia at Home" on e-Bay. Had some plastic spread out in the garage, everything. Then I found out that the instruction were written in Japanese. And to top it off, no pictures![/quote]

Charlie,

Wishing you the best for a speedy recovery!

Get Well Broccoli....:broc::broc::broc::broc::broc: