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[I][B]090827 THURSDAY

[/B]A.M. cross training class. Assisted in review of SDHPs and wall balls with the class. Then, assisted the class in their FGB-styled workout.

[B]August "Tabata Everything" Challenge: [/B][/I][B]Week 4, Day 2.
Tabata Shoulder Presses @ 45#
12/14/14/9/9/7/7/6 = 78 [/B](6 by strict Tabata scoring)
[I]This took me by surprise - how quickly my shoulders fatigued.

P.M. cross training class. Same activities as morning class today.

[B]Late Evening Workout today. Remind me [U]NOT[/U] to do this again!
[/B][/I][B][I]Warm-up:
[/I]Row 500m - 2:18

[/B][I][B]WOD: Rowing Bouts
[/B][/I][B]Row 500m X 5 for time. Rest precisely 2:00 minutes between bouts.
1). 1:55
2). 1:46
3). 1:47
4). 1:53
5). 1:46
[/B][I]I haven't rowed for a while and it definitely showed. Went out hard in the 3rd bout and was on par for a 1:36 pace, but could not hold it.

[B]Cool Down:
[/B][/I][B]1000m row - 4:19[/B]

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Charlie - You are so funny I almost can't stand it!

More get well broccoli!!
:broc::broc::broc::broc::broc:

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[B]2009 08 28[/B]

WOD - Squats -1

Time - ~ 10 sec

Actually finding that CF helps w/ post op mobility. Better body and core awareness and being able to command contract certain muscles to stabilize my core has made it easier to get up and down from sitting or from the bed. And believe it or not, I did do a squat to pick something up off the floor.

Now I can sit here and arm chair coach everyone. Heh, heh, heh! :rofl:

[B]Hydrocodone Broccoli[/B]
:broc::broc::broc::broc:

Brad is not in the line up because he went to the doctor. He had a lump and thought he might have a hernia too. I told him that it was probably just the onset of puberty.

[I]Disclaimer: Subject is using prescribed pain medications and is therefore not responsible for the quality or lack thereof of all attempts at humor or jokes.[/I]

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Today - 08/28/09
11AM workout in the gym with Bill

WU:
Stretching
Run to the gym (really fast because it was pouring down rain)
Row 500
Dumbbell swings

WOD
3X
Weighted lunge walk - 40# - 25 steps
15 Dumbbell swings - 30#
15 Back squats - 110#
12 push presses - 60# (quite difficult)
12 SDLHPs - 45# bar only

Ran home in rain

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[QUOTE=Diane Mahoney;653135]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![/QUOTE]

Diane, That's awesome on the OHS, so are you doing 50% body weight OHS? or the 15 lb bar? OHS is definitely one of my goats, going to do the OHS 3-3-3-3-3 WOD tonight :yikes: I think OHS is harder for most people in our age group because lack of shoulder flexibility. I am proving my point to the younger folks now that we have some more over 50er at our box. :)

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M/57/160

Warm-up: Indian club and sledge hammer swings, 30 pull ups and 30 peg push ups.
WOD: OHS 5 X 3
3 X 88, 110, 130, 150, 160, & 171# (pr)

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3 rds-CF WU

100 squats (air)
15 pull-ups
15 dips
75 squats
30 pull-ups
30 dips
50 squats
45 pull-ups
45 dips
25 squats
60 pull-ups
60 dips

26:22

10 reason to NOT train at a CrossFit affiliate [url]www.mtbakercrossfit.com[/url] wfs
(courtesy of Doug Chapman, CrossFit Ann Arbor with a few changes/additions)

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[B]WU[/B]
Row
20 situps
20 back ext
20 squats
20 pushups

[B]wod 100 Burpees[/B]
7:04

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Charlie, great work on the squats. You didn't say whether it was a PR.
Anyway, I hope you are feeling better.

Today's WOD
Front squats instead of overhead.
3X65, 3X95, 3X115, 3X125, 3X125

Dips (assisted)
DB press #25
21/15/9 5:20

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Pete your OH squat # are off the chart very nice!!
Deb B 100 Burpees in 7:04 thats great work
WU run 400 m
10 pullupsX2
10 pushupsX2
10 GHD situpsX2
15 squats

PP 95X3 135X3 145X3 155X2 165
WOD 4 rounds for time
20 45# lunge
10 24" BX jump
on to
15 SHPDL
60 jump rope 20:51