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[B]11.24.2009-Tuesday[/B]

Warmup: Situps, Back Ext, Squats, Dislocates, Pushups.

[B]WOD:[/B]
For Time:
500 meter Row
21 overhead squats - 95# (65#)
21 box jumps
500 meter row
15 overhead squats
15 box jumps
500 meter row
9 overhead squats
9 box jumps
500 meter row

19:32? or... 19 something. 65#, 20" box. Wasted a lot of time getting feet in & out of rower. Upper body is no longer a prob w/the OHS...legs were very sore today, struggled w/ROM. But w/more prax my OHS will be passable!

New box in the gym tonite - thing must be three feet tall. :)

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Today's WOD

3 Rounds for time

5 Burpees
10 DB Clean and Press #20
20 DB SDHP #20
40 Squats (air)

time 8:28, one of my better efforts

Also did 4 rounds Tabata push ups and 8 rounds Tabata sit ups.

HAPPY THANKSGIVING TO ALL

ENJOY YOUR WODS AND TURKEY!!

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Mon, Rest

Tues, CDLs (Clean Dead Lifts)5x-5, Did all of these at 135 to work on form
Tues, 15-12-9 95# Power Snatch 21-15-9 pull ups, 7:24

You all see Robbwolf dot com? Lots of drama this weekend at the Black Box.

How many here Paleo? I gave Zone a shot and finally had my wife buy in but to get the carb count right I was eating a bucket of brocolli. Paleo, except for the NO diary, grains, etc, seems a bit easier. I don't need to loose weight (done that already) just really want to using the right fuel. Recovery a big issue nowadays.

Jeff

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Today - 11/25/09
workout with husband in Patrick's garage

WU: shoulder pass-throughs, jumping jacks, dynamax DLs, dynamax high-pulls

WOD:
7X
7 dynamax (12#) squat cleans
7 dynamax burpees
11:41

Post WOD:
alternating with my husband: 1-2-3-4-5-6-7-8-9-10-10-9-8-7-21 KB swings
combined the last 6-5-4-3-2-1 into 21 in order to save time because I had a pressing appointment and had to run.

Happy Thanksgiving everyone!!

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My back is feeling a little better. I did 110 squats and 65 push-ups yesterday without creating any new discomfort.

Felt Good enough for a run today.
I ran 5K on the road in 26:42. Mile splits were 8:36, 8:46, 8:26

I have strained a nerve or tendon or something weird in my right arm.
Certain simple movements can generate sharp, sharp pain down about half the length of my forearm. Other movements create no problem at all. So I am going to be keeping any arm weight work light for awhile. Had something like this come up once from doing a bunch of pull-ups. I just lived with it for weeks and it finally went away.

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Jay-
Congrats on the 61st birthday. You were bold to do the 50's. Way to knock them out.

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Happy birthday Jay. You made it!

Did the Deadlift workout skipped last week: 1111111

Usual warm up. Then 5 X225, 3 X 315. Then for the main set: 365, 405, 445, 470 (f), 455 (f), 405, 405.

Last PR was 465.

Lots to do today. I'm cooking tomorrow for wife, 2 daughters, son in law, 2 grandsons, brother and his wife, nephew, and niece. Tomorrow is my 40th wedding anniversary. I'm feeling really blessed with good fortune.:kicking0::kicking0::kicking0::kicking0:

Have a great day tomorrow gang.

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64 years old and pulling 465....very impressive!! Nice work. Some good stuff going on in this thread!

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[B]1.25.2009-Wednesday-[/B]
Warmup (usual, row situps squats back ext)

[B]Complete as many rounds as possible in 20 minutes of:
25 burpees
15 deadlifts - 185# (135#)[/B]
5 rounds + 13 burpees (135#)

That's great [B]Mark[/B]! I had a forearm issue like that, had to train with weird grips that didn't hurt it; it just went away after a while.
[B]Pat,[/B] gotta love a man who can cook!!! :D
[B]Jeff, [/B] I did Zone and am now Paleo.

[B]Happy Thanksgiving all![/B]

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Mark hope your up to full speed soon
Jeff I want to work into the zone,
CFC WU
WOD Fight gone bad T 224

m/55/180