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[B]2009 07 20[/B]

WU: 1000m row

[B]Back Squat[/B]
WU: 2XbarX5, 115X5, 135X3, 205X2
Working Sets: 4 Sets 3 X 3 - 232.7 X 3, 240 X 3, 247.5 X 3, 255 X 3
Not bad for being off reservation for a short bit.

[B]Tabata Push-ups[/B] (reg/knee)
24/0, 12/0, 5/3, 1/6, 1/6, 0/7, 0/6, 0/8 - 43/24 w/ tot vol = 67
Last (on 2009 07 06) was 71/25, but today’s was heavily front loaded, e.g. I was faster at the beginning. Interesting.

[B]Tabata Sit-ups[/B]
18, 17, 13, 10, 9, 9, 8, 8 = 92
Last was 83. Pretty good jump attributable, I think, to the GHD sit-ups.

[B]Pull-ups[/B]
WU: med band X 5, light band X 5

1 - 11
2 - 12
3 - 13
All unassisted

Heel still hurts and really has not improved much. Anyone here ever bruised or broke their heel? If so, how long did it take to heel?


[B]One Small Step For Broccoli, One Giant Hop For Broccoli Kind[/B]
:broc::broc::broc::broc:

Actually, for broccoli, is was more of a stumble and they actually only made it to the other side of the yard.

Notice Brad is missing. He was poking fun at me for hurting my heal playing softball and wouldn't you know it, he went out and did the very same thing. Who's laughing now, punk? Huh?

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CFWU

AMRAP in 20:00 min
15 SHPDL @ 75#
15 DU or fifteen box jumps
15 Thrusters @ 75#

owner of the gym said I should to do DU gave it my best shot but I suck at
double unders ended up trying to do the DU at every round gave up on the DU and moved on to box jumps 3 and 3/4 rounds

20 TGU @ 35#

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7/20/09

Moderate row: 5555m- 23:23 Put a towel over the monitor and just counted strokes until I knew I was close to the end.

Rested 10 minutes then;

WOD 1- "Betty" (Thanks Crossfit Obsession)
5 rounds for time;
12 Presses (115#)
20 box jumps (Subbed step ups to 18" box)
14:13

Rest 5 minutes

WOD 2
3 rounds for time;
10 Hang Power Cleans (75#-should have gone heavier)
10 pull ups
10 burpees
7:36- Felt like the whole thing was burpees.

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hey Charles, I bruised a heal once. A training partner and myself were getting tense and silly waiting for our heat in a triathlon to start. He jumped into a pool and began to do a mock synchronized swimming routine. He dared me to join--which I did, feet first into a pool that I thought was deeper. It took about a month to heal without any sensation of pain--I just added more padding to the shoe for running. I'm just older and wiser now. I was only in my late 40"s at the time.:rofl:

Did the 5K Run by subbing a 5K row. Broke this into two 2.5K intervals with a minute rest in between. The splits were 12:14 and 12:37. Total time was 24:51.

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Torturous Twelve(?) instead of Filthy Fifty
For time:
12 Box jump, 20 inch box
12 Jumping pull-ups
12 Kettlebell swings, 45 lbs
Walking Lunge, 12 steps
12 Knees to elbows progression
12 Push press, 45 pounds
12 Back extensions
12 Thrusters 10 lb dumbbells
12 Burpees
12 jump rope

9:17

50 Abmat sit ups buy out

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Today - 07/21/09
Noon group workout on the North Shore

WU:
elbow plank
elbow plank with knee taps
elbow plank with twists side to side
elbow side plank - left
elbow side plank - right

[B]WOD[/B]:
AMRAP in 20 minutes
10 Bulgarians each leg
30 push-ups
Run down hill and run backwards up hill

*4 rounds plus Bulgarians and 22 push-ups*
Push-ups slowed me down after the 2nd round but I was VERY HAPPY with 142 push-ups (rounds 3, 4 and 5 I had to do them in sets of 5 but no knees)

Post-WOD:
Bench Dips - 1 minute intervals - 3 or 4 rounds (I can't remember the number of rounds or my reps (duh) but I was the only one doing them straight-legged!)

Run 5 laps down and up the hill - finished last except for the woman who walked.

Ended with a weird supine plank thing that cut off the circulation to my hands. I hated it and thought we looked like idiots.

Drove home in a giant pool of sweat.

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Did CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Then I did Shoulder Press, Back Squats, and Deadlifts
I did not lift anything very heavy. Just did a bunch of reps.

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7/21/09
Row 3535 - 14:18.0
Used 535 meters as a warm up then moderate row for 300m followed by hard 200m. Pace averaged out to ~2:01

Deadlifts
135x8
185x5
225x5
275x5
315x5
365x1
420x1 (New PR so I figured I'd quit while I was ahead):pepper:

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CONGRATS J.W. ON THE DL PR

Murph-ish
1 mile run-7:28
100 pullups
200 situps
300 squats
1mile run
total time 52:26
my son said this one is worse then the filthy fifty

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[B]2009 07 21[/B]

WU: 1000m row. Time 4:04.2 - started slow with the intentio just to warm up, but felt compelled to cut loose a bit.

[B]Press[/B]
WU: 2XbarX5, 75X5, 95X3
Working: 115X5, 122.5X5, 125X4 (fail on 5)

100X 12-9-6 (planned). Did 10-6-3. A bit off from last attempt but due to yesterday’s push-ups and PR attempt today.

Pull-ups for fun before walking back into the house - 13.

[B]John[/B]…Excellent work on your DL PR. DL’s are one place where the seasoned set can give the young guys a good run for their money. You sure did.

[B]Bill[/B]…good idea on the scaling. That takes a good bit of discipline and realism. Even at a somewhat older age, the male animal tends to over estimate his capabilities.

[B]Mark[/B]…really like your avatar.

[B]Diane[/B]…KB avatar anytime soon?

Need to find a picture of my car.

[B]Deadlift PR Broccoli[/B]
:broc::broc::broc::broc::broc:

Brad said he’d beat John’s 420 lb DL if it weren’t for his bruised heel. Right, Brad. That much weight would snap your little green stem arms right off.