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Great Karen PR, [B]Pat![/B] When is your big PL meet??

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[QUOTE=Deb Borbone;881183]Great Karen PR, [B]Pat![/B] When is your big PL meet??[/QUOTE]

last weekend in January. I see that Terry is competing also. Mine is in Tucson--regional Senior Olympics. The state meet for Senior Olympics is a month after that and I will probably do that also. Hope to check out the field events in Tucson and see what the competition looks like for shot put and discus. I have a long history of competing in the Senior Olympics during my 50's. I've competed in triathlon, bike time trial, and swimming. 2000 was my last competition. So I'm looking forward to next month.

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12.19.10

Warmup
20 PVC Rollovers
Stretch

WOD
Tabata (8x:20/:10)

K-bell Swings @53 lb
Sit ups
Bike

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Pat, great work on Karen!

[B][U]December 18[/U][/B]
Traveled to Atlanta for a friend's 50th birthday party, but managed to squeeze this workout in on Saturday at a local gym.
[U]Warm-Up[/U]
5 minutes of jump rope drills
3 circuits: 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work
[U]Main Workout[/U]
Back Squats: 10x45#, 10#135#, 5x200#, 5x235#, 6x265#
Bench Press:10x45#, 10x135#, 5x170#, 5x200#, 8x225# (slight assist on the 8th rep) - closing in on my 10-rep goal
12x400M run with 90 sec. rest interval (first 4 at 8 min/mile pace to loosen up my legs after the squats and the last 8 at 6:40 min/mile pace. Performed on treadmill at 1% grade.)
[U]Warm-Down[/U]
Stretched shoulders, hips, calfs and hammies.

Felt good today and the runs were pretty easy.

[B][U]December 19[/U][/B]
No workout. Travel and recovery day after a very late night.

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12/18 WOD
In 10 minutes,
Row 1000m
Max OHS (95/65)

43 as Rx'd. Because of all my work on OHS, these felt great. Harder WOD than it looks on the whiteboard.
Did one hour of mobility work afterward, including 10 minutes of Third World squat, aductor work, and rolling out hamstring/butt.


12/20 WOD
AMRAP 20 Min (3 min of work/ 1 minute of rest)
5 Kettlebell Swings to Goblet squat
5 L Pullups

13 rounds with 1.5 pood Kbell. L pullups looking pretty sorry by the end! Loved the Kbell swing to Goblet squat. Was really triple-extending, up to toes, on Kbell swings as fatigue set in. Weak link in this WOD? Definitely the grip! We all felt like we had Popeye forearms by the end!

The Claw

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12/10
WU
3X20 ghd back ext
2x10 reverse hypers @ 70#
2x20 K2E

10x2 squat @ 155
10 weighted box jumps
3x15 good mornings @ 95#
WOD Fran
thrusters @ 95
8:45
8 days rest

12/20
WU 3x20 GHD backextensions
500m row
70 jump rope
15 pushup
10 air squats
5 Burpees
Max effort Sumo DL 365
6 sets of 3 thrusters
3 sets @ 115
3sets @ 135
did some KB swings and AB work

WOD 4 rounds
15 Hang Snatch @ 65
25 wallball shots

nice to get back to the gym. Looks like CrossFitChesterton is no more, so we are no longer a CrossFit Gym. I have no idea what it will turn into, only time will tell

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Pat - Awesome Karen Time! I wanna be you when I grow up!;)

[B]WU:[/B]

2000m row [I](took me about 8 1/2 minutes! wasn't pushing it!)[/I]

[B]WOD:

[/B]"G.I. Jane"

100 Burpee *Yay! Burpees!) pull ups

26:13

[I]Brutal! Tried to break it down to sets of 5. Ended up doing many sets of 1s!;) AND i've got the blisters to prove it!! ;)[/I]

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William, great GI Jane. I did that one last year and it took longer.

John, that is an increadible Summo DL HP.

Wendler Wave 4, BS: 5X 135, 165, 200(15R)

AMRAP in 20 minutes: 5 pull ups, 10 ring dips, 95# OHS for 15 Reps. Scale: non ring dips, 45# bar. Finished 7 rounds, 5 pull ups, and 10 dips.

Mobility WOD: 10 minute squat. Completed 7 minutes and used bands and bar to support. While I couldn't go the distance, I did get lower in my squat position than I have been in years.:)

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sunday nite rowing class....great way to spend a cold wet nite...tweaking my rowing position...what a difference just a couple of adjustments made....look out 24 hours of rowing here i come...

today

floor bench 1-1-1 185-195-205 had more in me but my darn elbow was not cooperating

then 10 x 3 ab roll outs and then to finish just for fun annie

still can not do double unders-i really think it has something to do with the lack of mobility in my shoulder, time will tell after the operation-so i did all the skipping as singles....10:42

snowing like a banshiee here tonite...susposed to be 15-20 c.m. by morning and then another 5 c.m. before turning to rain...i can harldy wait for that to happen...it is like being in the worlds largest slurpie...

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Ok Cliff, now you have me me day-dreaming about my upcoming ski trip. Hope we get snow like that!

[B][U]December 20[/U][/B]
[U]Swimming[/U]
1x400 yd warm-up (untimed)
1x200 yds (3:31)
2x100 yds (1:36-37)
4x50 yds (0:43-44)

Had to cut my lunch-time swim work-out short today since I spent 45 minutes in a traffic jam on the way to the pool. Couldn't fit my ski workout in tonight since our Christmas guests are already arriving. Swam a bit better today since I remembered to keep my head down more. Shoulders felt better too.