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[B]6-25-10[/B]

[B]JOHN W[/B]! Heck yeah, man! Cindy it is. Glad to hear the re-surfacing is starting to work. I'm 56 weeks post-op on the knee and still can't run on it. I have to wait for my wife to finish this deployment before I can get it re-scoped. Still, I manage to work around the knee and squats, etc don't bother it too much.

[B]Terry & John[/B], Yeah, mostly it is an experiment. I really like the Paleo concept and have pretty much left the Zone behind...though, now, after 60 days I am rather OCD about counting the calories and logging food on FitDay. My wife comes home for two weeks of mid-tour leave next week so I am certain to fall off the wagon for a while. But, I agree with Terry; it's much more pleasant to rely on performance/look/feel than the scale.

WU: 1600m C2/150x4 count flutter kicks

SS (working sets only displayed)
OHS 105#x5x3
Press 115x5x3
Power Clean 135#x3x5

WOD
start every set with 45#(x2 plates) 50meter farmers carry
10-1/1-10 of
reverse hypers/dips
16:14

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John W Glad to hear your back on track:pepper:

WU
2x20 GHD back extensions
2x25 GHD situps
2x10 45# O/H walking lunge

C&J
95
115
125
135
155
175
185 F

snatch 95 115 125 135 my form stinks
run 3/4 mile, 3 rounds rest as needed between rounds

m/55/178 CrossFitChesterton

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6/25/10
Okay...gotta remember...baby steps.
Nothing for serious time yet.

AM - Physical Therapy
10 min Stationary bike
20 air squats
Mobiity exercises/stretching

Mid-day
1 mile walk w/ 1 crutch - 23 min (I can walk faster with 2 crutches !) :crutch00:

PM
Row (Gently) 1500 - 6:46.4
Bench press
W/U - 45 x 10, 95 x 10, 135 x 10, 185 x 5
Work - 225 x 5 x 5

1 arm KB swings L/R (25#) - 3x10

And for all your kind words, :thanx: :broc: :pepper:

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Mismarked my earlier post, those days should have been 6/23-25. Oh well . . .

06.25.10:

MetCon
1 mile Farmer Carry with 16 kg k-bells
24:30

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[B]WU:[/B]

150 single unders

3x10

Air Squats
pushups

[B]WOD:[/B]

3 RFT

15 30# Dumb bell Thrusters
30 Floor(Butterfly) Sit ups

6:56

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6-26-10
WOD 1

AMRAP 15 minutes:

3 Handstand push-ups
run 400 m
3 front squats, 185 lbs
run 400 m
Rest 10 minutes, then repeat.

[B]3 rounds first time[/B]
[B]3 rounds second time[/B].
Second AMRAP was better, F-squats unbroken, I pushed harder and got to the wall but buzzer went off before could get 1 HSPU in.

19 days, 11 hours, 17 minutes to Game time

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[B]06.26.2010-Saturday[/B]
Kind of a lazy day.

Warmup: Run 400m, squats, OHS, pushups, et al., shoulder mobility & stretch

[B]WOD:[/B]
"Cindy"
complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Best Cindy ever in terms of reps (only 13+5). Gotta be careful with form with the shoulder. Chest to abmat every rep, pullups MUCH better, no broken squats + hip snap every time.... Only one little rip.

[B]Strength:[/B]
3x5 DL at 185# (75%)

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Visiting my daughter and family in Sherman Oaks for a few days. got my daughter to attend the beginners class at Valley Crossfit. Becca Voight conducted the workout. Very creative. Involved jogging, lopping, skipping, crab walks, ladder steps, squats, tumbles, and crawling under a stack of pads. Next was a warm up and practice of pass throughs and OH squats. Met-con: 4 RFT: 20 OH Squats, 15 lateral side jumps (or single leg toe touches for 30), 10 pushups, and 5 non- push up burpees.

Fun morning, I am hoping that my daughter will make the time to become a regular. She has spent the past five years devoted to the care of her sons. The older boy is special needs and has had multiple therapies over town. He has been diagnosed as autistic and asperger's. He has made wonderful progress. The younger boy starts school Monday and she will finally have a few hours in the AM to herself.

If any of you going to state or regionals check out Becca, she is very impressive.

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[quote=Stephen R. Lampl;802194]Bill,

Nice work! I love handstands, even though I'm not very good at them.....yet. Still need support most of the time. Coach wants to do a variant tomorrow of the workout you did today. I call those "Sneaky Pete WODs" 'cause they look so innocuous and only go for 10 or 15 minutes.......SHEESH! Killers!

Did you come out to CA (Poway)? We're about 7.5 hours north of there (NE of Yosemite Nat'l park) in the Sierra Foothills.[/quote]

Thanks, Steve!

"Sneaky Pete WODs" I love it!:rofl:

Jason asked me what Thought of it & I told him "It sucked!";)
But it was good! I don't know which part was worse, though the 100m runs were 50m downhill & 50m up!

I was traveling around Southwest CA & just got in an hour or so ago! Back to the Midwest heat & humidity.

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[I][B]100626 SATURDAY

Last day of the "Share the Pain" week long promotional effort at CF Sonora.....

Team WOD Day....

Warm-up:
[/B][/I]400m run
DROM
Arm Circles
Pass thoughs
10 GHD sit-ups
10 Hip extensions
10 Pull-ups
10 Ring-dips
15 OHS
10 Push-ups
Foam/Roll / Stretching

[I][B]WOD: AMRAP in 12:00 of
[/B][/I]5 Calorie Row
7 Box Jumps - 24"/20"/Scale
7 KTEs
7 Double Unders / 14 Singles
7 Wall Ball Shots 20#/14#/Scaled

[B]SCORE = 5 rounds + 4 stations [/B](9:00 a.m. class)
[B]SCORE = 6 rounds [/B](11:00 a.m. class)
[I]This was a "butt kicker", but still a ton of fun.....

Did 100 Legs lifts between classes (1 set, unbroken)

[/I][B]Skill Work:
[/B]Overhead Squats
10 X 2 X 18#
1 X 5 X 45# (UGLY!!!)
2 X 5 X 28#
[I]Lots of work needed on these[/I]

Double Under Practice - about 30:00 throughout the morning. Best I got was 4 in a row........BLEH!