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03/09/10: Rest

(Because of a very full schedule, now including coaching lacrosse, I am now at every other day— hoping to get back to 2 on/1 off, 3/1 soon)

03/10/10:

WARMUP—
Bike
30 Squats
20 pushups
30 flutter kicks (4 ct.)

STRENGTH—
Snatch
3x95, 3x105, 2x115, 2x120, 1x125, 1x135, [B]1x140 (F)[/B]

WOD—
50 Box Jumps (20")
40 Mountain Climbers (4 ct.)
30 Ball Slams (25 lb)
20 Jump Squats w/45 lb. bar
10 GHD Situps

9:55

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[B]3-10-10[/B]
WU: 2000m C2 ~9:30

WOD:
10 RFT
15 x #135 DL
15 x Pushups

21:34.4 The DL's I had to break into 10/5 after about the 6th set but the pushups were full ROM and as Rx'd.

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Terry, awesome work out. All those heavy workouts are showing their effect. Look like you have packed on some solid muscle over the past few months.

Did the 100309 workout: 10 RTF of 15 DL w. 135# and 15 Push ups. After the first two rounds, i scaled this to 10 Reps and 10 Reps. My lungs were on fire. I am still recovering from the bronchitis. Finished in 17:31.

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CFC WU

HSC
3@95
3@115
3@135
3@145
3@150

WOD 5 rounds 5 thrusters @ 135# 5 Burpees
8:27

Post WOD 20 TGU 10 ea R&L @ 35#

m/55/180 CrossFit Chesterton

Thanks everyone for your comments on the trail run last Saturday:pepper:

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Turned 51 Tuesday so I took the day off. Big cheat meal with the family.

Wed, Mar 10th

Power Cleans 2-2-2-2 135, 155, 175 (f), 165

21 Deadlifts 225/155
800m Run
15 Deadlifts
800m Run
9 Deadlifts
800m Run

17:24

Weather has finally turned around here. In fifties last night so we all rolled our barbells outside for the DL and run. Good night to run but I've got to get those legs back.

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[B]Happy Birthday Jeff[/B]

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Happy Birthday, [B]Jeff[/B].

Great weather around here, too. Almost all the snow is melted and I'm finding all kinds of surprises left in the yard by the kids . . . and the dog (sorry for TMI).

Got my Vibram Five Fingers last night, tried em on and they do take a little getting used to, think you need to break em in a bit, looking forward to incorporating/wearing those starting tomorrow with some kettlebell snatch balances.

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Happy birthday, Jeff! :D

We did kettlebell cleans this morning. Never done them before. I like them! :D Also back squats and rowing. I don't like those as much.

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Thanks for the BD's. Seems like just another day.

Thurs, Mar 11

Run 10 min warm up, then..
Interval Runs:
30 sec @ 50%/30 sec @ 95%/30 sec walk x 8
walk 5 min, then...
Run 30 sec @ fastest 400 m pace; walk 90 sec x 3
walk 5 min cool down

Total distance 3.1 mi (5.0k)

[B]Hey Diane[/B], Just noticed you're in Denver. I'm competing in the Regional (Old and Badass Division) in Castle Rock the weekend of May 1st. You around?


Jeff

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Happy birthday[B] Jeff.[/B] Be interesting to see what the "old and badass" wods will look like. Been browsing through the sectionals...