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Hey gang. Haven't posted in a while. Doing the workouts 4 X's per week as usual. Rest of time is spent helping sister in law deal with some bad news and surgery tomorrow for possible uterine and ovarian cancer. Anyhow today was a whopper:

1RFT:
2 mi run
2 mn. rest
20 squat cleans 135#
20 box jumps
20 meters lunge w. 45# plate over head
20 squat cleans
20 box jumps
2 min rest
2 mi run
Scale: 1 mile walks, power cleans. 48:50.

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Pat - Sorry to hear about your sister. She'll be in my thoughts and prayers.

4/27 - Don't remember the workout other than I didn't have a lot of energy and it kicked my butt. Slept 12 hours that night. Very tough work week.

4/28 - 24 mile bicycle ride. Legs were really flat on the hills. Slept another 12 hours

4/29-30 - Rest days

5/1 - Run 1 mile and 50 double unders. 16:24 (mile time was 6:42).

Managed one string of 4 DUs consecutively, one or two strings of 3, and 4 or 5 "series" of two. Felt much better; the rest did me a lot of good.

5/2 - Single unders for 15 minutes
Neck was so stiff from yesterday's physical therapy that everything else hurt. The single unders worked since I didn't have to move my head. :rofl:

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tonite lots of leg streching then pistols and push ups

wod was total of bench press 5-4-3-2-1 but only total up one weight for each rep 5@135-4@145-3@155-2@165-1@185 = 785 lbs total

felt like i could have gone heavier throughout but was still happy since my shoulder did not cause any real issues tonite.

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5/3
WU: abmat sit-ups, back extensions, shoulder mob X 3 X 10

Workout: Run 1.25 miles/ 45# box squats X 50 reps
13:55

Cashout: t-spine and shoulder mobillity, wobble board

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5/3 WOD

Today’s Workout:
1 Round For Time of
20 Deadlifts (185#/135#)
400 M Run
30 Pull Ups
400 M Run
30 Clapping Push Ups
400 M Run
20 Deadlifts (185#/135#)

10:47.
Only two of us morning, Wang and Claw. (Awesome name for rock band or law firm, by the way.) First set of deads done straight through, pull ups 15, 5, 4, 3, 3. Clapping pushups pretty steady but I often collapsed to elbows after clap. Last set of deads done in. 4. sets of 5. Great metcon WOD, very well designed!

Claw

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[QUOTE=Jim Cordes;1057747]

Only two of us morning, Wang and Claw. (Awesome name for rock band or law firm, by the way.) [/QUOTE]

Or a poultry and seafood restaurant. ;)

Nice job on the workout!

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Claw - :rofl: on the Straight Flush!! Only thing worse would have been a Royal one!! :D Nice job on that DL ended WOD!

Pat - Sorry to hear about your Sister-in-law. Nice Job on Hidalgo!

JB - Closing in on halfway!! Sweet!! Yay! Burpees!!

Alden - Way to Kick@$$! Hope you're feeling better!!

Cliff - Nice job on the Bench WOD!! Were your ears burning? I was talking about you at the box and the story of hanging KBs from the Bamboo Bench presses!

[B]WU:[/B]
300m run
3 rounds:
10 Pull Ups
10 Dips
10 AbMat Sit Ups

[B]WOD:[/B]
21-15-9
165# Back Squats
2 Pood KBS

6:03

[I]Could not believe the time!! Not Rx, but one of the heavier weights and faster times. I was worried about my squat depth since my right knee was saying bad things! But, everyone said it was fine.[/I]

[B]CashOut:[/B]
3 rounds:
15 Push Ups
10 Air Squats
5 Burpees (Yay! Burpees!!)

[I]Good Workout!![/I]

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Thanks for the support. My sister in law dodged two bullets no cancer! Tumor the size of a grapefruit.

Strength: shoulder press: 5x135, 3x155,3x185.
WOD:
9 thrusters @135
50 DU's (4:1)
7 thrusters
50 DU
5 thrusters
50 DU's
Scale 4:1 singles.
6:56

Hold bridges for 2 minutes (f)
Skin the cat-hold at bottom. I did this twice! I haven't done these since high school----50 years ago!

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Bill H - Nice work on the squats and swings. Even the 1.5 pood KB thrashes me so I know what the bigger one would do.

Pat - Great news on your sister-in-law and nice workout time.

5/4 Good news day

Therapist cleared me to resume workouts with light weights and high reps. Am supposed to workout for a week then go back for check; then workout for two weeks and return for another check.

Workout:
40# pulldowns X 2 sets X 20
20# facepulls X 2 X 20
20# shoulder press X 2 X 20
45# deadlifts X 2 X 20 (concentrating on shoulder position and retracting shoulders at the top)
Row 500m

Cashout: wobble board w/ hands anchored and concentrating on shoulder position and posture

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5/4 WOD

Press 3-3-3-3-3
95-105-115-125f(2)-120
Very satisfied that I gave 100% effort here. (Just noticed 120# is my 3-rep PR.)

In 10 Minutes complete:
1,000 M Row
As many Wallballs (20#/14#) as possible in the remaining time.
80 wall balls.

Went easy on the row, figuring I would make it up by resting less on the wall balls. Row was a little over 4:00. Took a while to get a groove on the wall balls, and even when I felt like I had them, I could not string more than 5 together at a time. Pleased with my score, however, as I was able to keep my frequent rest periods short.

Claw