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John J.,

Just had to quip that we in Kah-li-foan-ya get Ahhhh-nold every day! Beautiful up here too, but still no runs/workouts until the middle of next week, if the doc clears me.

Pat,

Hope the cold goes away soon!

Diane,

Thanks. I just need to keep practicing the DUs and they'll come. You're gonna be ripping out those kipping pull-ups in no time.

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[QUOTE=John Burch;749815]
Ran 5k in the Porter County Sheriff Dept 2010 foot pursuit finished 119 overall and 2nd in the 55 to 59 division @ 29:16
[/QUOTE]

Awesome!! :highfive:

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03/05/10: Rest

03/06/10:

WARMUP—
Bike
20 pushups
10 deep squats w/ 45 lb. bar
Full body stretch

STRENGTH:
Back Squat
3x185, 3x225, 2x245, 1x275, [B]1x295 p.r.[/B]
(felt so easy, I thought about going back and knocking one out at 305, but remembered my back and decided: "next time")

WOD:
1 mile run/8:01

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Nice job on the 5k race [B]John B[/B] and congrats [B]John J[/B] on the BS PR..awesome.

3/6/2010
Double-Day

[B]Front Squat progression:[/B]

CFWU
During warm up perform a 1 k row in under 4 min, 50 GHD sit-ups and 50 back ext.

Front Squat 5-5-5 @ 200 lbs.

Rest as needed (recomended 3 hours)

[B]Run 400 m, 9 reps as follows[/B]
3 @ 70 % avg time 1:55
3 @ 80 % avg time 1:45
3 @ 90 % avg time 1:35

Rest as needed between runs. FULLY RECOVER
As OPT says, you’ve got gears, know what they are.

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[quote=Terry Dickman;750008]Nice job on the 5k race [B]John B[/B] and congrats [B]John J[/B] on the BS PR..awesome.[/quote]

:yeahthat:


[quote=Terry Dickman;750008]
3/6/2010
Double-Day

[B]Front Squat progression:[/B]

CFWU
During warm up perform a 1 k row in under 4 min, 50 GHD sit-ups and 50 back ext.

Front Squat 5-5-5 @ 200 lbs.

Rest as needed (recomended 3 hours)

[B]Run 400 m, 9 reps as follows[/B]
3 @ 70 % avg time 1:55
3 @ 80 % avg time 1:45
3 @ 90 % avg time 1:35

Rest as needed between runs. FULLY RECOVER
As OPT says, you’ve got gears, know what they are.[/quote]
Sounds like a busy day, Terry. Take care!

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Saturday, Mar 6

Dead Lift 60% 1RM; 8 sets of 2; rest 30 sec b/t sets, 255#
GHD Raises 15 x 5; rest 90 sec
Knees to elbows; 15 x 5; rest 90 sec, 10, 10, 7, 3, 7
AMRAP Double Unders in 8 min, 161

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Taking a break today, just had no energy and a lot of little aches and pains. Back at it tomorrow AM.

[B]Steve,[/B] my wife saw the Govern-ator and Sly Stallone at a local Gap store this afternoon. She said Ahhh-nold had so much makeup on, he looked like a corpse.

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3/8 WOD

Snatch Grip Push Press
5-5-3-3-3

Followed by:
3 Rounds for Time of:
15 Overhead Squats (65#)
200 M Run

65-75-85-95-95. Glad to be working on snatch elements, I need lots of work before I feel I can start lifting to my capacity. Both Brian and I tried 105#, and the bar didn't budge. With the small muscles like the shoulders, it's pretty obvious where you stop! I'm thinking about my Press Elite Goal of 120#, and it has to be close, since I was able to get the snatch grip press up at 95#.

5:24. Really happy with my OHS! I used the 33# bar since all the 45#'ers were in use. I put 17.5# on each side, so I actually was doing 68#. Felt like I was getting enough depth on each rep. Talked to Traver about the quality of my reps recently, and we agreed I'm doing much better with my "challenges" re legitimate reps. ;) The runs were the bottleneck; not until the last run did I feel like I was really trying to go hard.

All in all, I felt very good this morning. I got plenty of sleep and rest over the weekend. Ate too much bread, crackers, and cheese (but just the right amount of champagne and wine :D ) at an Oscar party last night, so this week I'm going to eat much cleaner, starting with cold salmon and fruit for breakfast, plus one of KJ's awesome paleo cupcakes. If I didn't know the cupcakes were paleo, I would have guesses they were from crush cakes. Hard to believe they can be so sweet with no sugar!

The Claw

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03/08/2010:

WARMUP:
Bike
20 pushups
10 OHS with PVC
10 band pullups
Full Body Stretch

STRENGTH:
Kipping Pullups
5x5 (I need some instruction on these)

WOD:
21-15-9
Ring dips (all clean)
Hang Power Clean (95 lbs.)

7:39

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Cupcakes? :)

I had a great deck of cards workout yesterday, facecards removed. It was burpees, situps, Amer. KB swings and slamball. Jokers were 400m run. I enjoyed it, especially when it ended. :)

Today is a rest day. Tomorrow is Fight Gone Bad, which I've only done once before. Gotta go check my journal and see if I can find how that went. I'm sure I can do better now. :smiley_ev