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Welcome, Beck.

Linda, great job on the planks.

Did the 091101 workout today. 4 X 8oo meter run. Scaled this to 4 X 1000 row. Completed these in 4:35, 4:27, 4:31, and 4:28.

In addition to the regular warmup, I did 5 X GI Jane. Did the same at the end.

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Today did CFWUx3 w/assisted dips and 6 minute run on treadmill.

Did Back squat 5-5-5-5-5
I did 145-145-145-145-145

I did shoulder press 5-5-5-5-5
I did 75-85-85-85-75

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Welcome Beck !

11/2/09

Row 2222m - 9:01.7
KB Drills

WOD
"Annie"
50-40-30-20-10
Double unders (Subbed 5:1 single unders)
Sit ups
11:43

Then,
5 rds (not for time)
10 pull ups
10 push ups
10 KB swings (2 pood)
1 Rope climb

Hip resurfacing surgery is now scheduled for 12/4. Recovery time is about the same as a Total Hip Replacement but I should have a better range of motion. Doc says I may even be able to run again. Squats may be limited to body weight but I should be able to go past 90 degrees.
The promising news is that some guy in his early sixties set an age and weight class record in the DL with a lift over 500# 14 months after similar surgery.

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CFC WU Pre workout clean
sampson stretch 75# X3 95# X3 115# X3 165# x6
10 cherry pickers
10 pushup
10sit ups
10pull up
10 shoulder dislocates
10 45# O/H squat
10 sit ups
10 lunges
Double under work
row 500 m
WOD 3 rounds for time
30 linge /w 75# racked
20 Bx jump @ 24"
10 pullup
15:44

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[B]11-3-09[/B]
WU:
5-5-10 pullups
5-5-10 dips
5-10-15 back extensions
5-10-15 BW squats
5-10-15 pushups
5-10-15 butterfly situps

WOD: 10 rounds for time of 12 burpees/12 pullups
did one round and 12 burpees and 10 pullups and the wheels came flying completely off and smacked me in the head. Total fail. I don't think I've ever DNF before and have been triple-dog analyzing it ever since. I blame it on the booze and lousy diet. The wife is deploying in a day or two (blame it on the Air Force, [B]Charlie[/B]) for 12 months and we (mostly "I") have thrown caution to the wind diet-wise. As soon as she leaves I'm going on the wagon and taking the cave man 30 day pledge.

Oh, and [B]Deb B[/B], my measurement was off. It is a 24" box and not a 30". My apologies. Oh, and that crazy WOD of yours is going down tomorrow (or the next day).

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Today - 11/03/09
11AM workout in the gym with Bill

I did well today - sit-ups at the speed of light - got my DL back to 155 and did a ton of jumping pull-ups. The bad news was that Bill is closing his gym after 17 years. Times are tough. I'll work out with him again on Friday and after that, I don't know.

I look forward to Patrick making a go of his CF affiliate but the details on that seem to be constantly changing in a way that makes me wonder if it will happen before we freeze to death on the North Shore one morning. That's where I'll be tomorrow morning.

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11/03
CFC WU - the snatch work DU and 500m row

WOD 10 rounds for time
max rep push ups 25 10 10 10 10 10 10 10 10 10
15 KB swings @ 55#
20:17

m/55/180# crossfitchesterton

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11/3/09

Row 5000m - 20:16.5

WOD
For Time:
KB Perfection (From TacticalAthlete.com)

10 One-arm Floor Presses R/L - 1.5 pood
10 Arm-Bar Stretches R/L - 1 pood
10 Double Floor Presses - 2 x 1.5 pood
10 Military Press R/L - 1 pood
10 Push-Presses R/L - 1.5 pood
10 Russian Swings - 1.5 pood
10 American Swings - 1.5 pood
10 Swing Releases - 1 pood
10 One-Arm Swings R/L- 1 pood
10 Half Rotations Switches - 1 pood
10 H2H Switches - 1 pood
10 KB Dead Cleans R/L- 1.5 pood
10 KB (Swing) Cleans R/L - 1.5 pood
10 Bottoms-up Cleans R/L - 1 pood
10 Snatches R/L - 1.5 pood

20 minutes

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Today - 11/04/09
6AM Group workout on the North Shore
:brrr::brrr::brrr:

Group leader didn't show so I led:
4X
25 squats
400m run
60 bench step-ups
15 push-ups
100 jumping jacks

I don't know how effective it was fitness-wise, but we stayed warm!

Very interesting sight on the North Shore this morning - Hand-built full-scale replicas of Columbus' Nina and Pinta were docked on the shore. [URL="http://www.pittsburghlive.com/x/pittsburghtrib/news/s_651395.html"]http://www.pittsburghlive.com/x/pittsburghtrib/news/s_651395.html[/URL] (WFS) On our first 400m lap, it was dark and we couldn't see them until we were almost on top of them. For the next half-hour, we watched the sun come up behind them. Very cool!

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Took a rest day and will again today. In fact I do not plan to workout again until 11/7/09. I am sore everywhere. Feel like I did back in early June when I gave myself a couple of weeks rest. Plus my lower back is strained on one side. It is mild, but I have to be careful because of my scoliosis. I hope to be eager to go at it on Saturday morning.