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[B]Happy Birthday [B]Pat[/B]!![/B]

Had a terrible workout in Patrick's garage this morning. So disgusting, I'm not even going to post it. Must be a poor nutrition-lack of sleep-hangover from the weekend. Gonna have to grit my teeth the next few days to get back on track.

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Happy birthday [B]Pat[/B]! Great job on the burpee-pullup workout. And thanks for the encouragement.

[B]John Scott[/B]: Congrats on the run! Had to feel great.

[B]Diane[/B]: We all have days like that. Tomorrow's a new day and a new challenge.

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Happy birthday Pat

CFC WU
WOD
30 double unders, 90 singles for me
30 lunge
30 20" box jump
60 single unders
20 lunge
20 20" box jump
30 single
10 lunge
10 20" box jump

11:14 messy at best
m/55/180

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100 kb swings 45 lbs
100 sit-ups
25-15-9 push-ups to bench
100 box steps 14"

Didn't keep time. Just pushed through while the Monday night group did Barbara.

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[B]Happy Birthday Pat ![/B]

11/29/09
Row 2500m - 10:03.4
KB drills

WOD
10 rounds for time:
100 single unders
10 pull ups
10 burpees
10 KB swings (2 pood)

46:45 (Burpees s*ck even in small doses)

11/30/09
250 single unders
KB drills
Guess what just happened to pop up ?

"Angie"
100 Pull ups
100 Push ups (First 50 were ring push ups)
100 Sit ups
100 Squats

34:57 (Fried from Sunday but only 3 minutes off my PR. Might have done better without the ring push ups)

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Today - 12/01/09

Ran 4-ish miles with big hills
36 min

Pretty cold out but the run felt good after yesterday's debacle.

[B]Charlie[/B] - Are you out there? Hope you are mending.

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I am having trouble talking myself into going to CrossFit. Well, maybe not as bad as I think, because I AM going! But it's hard to get back on track!

Today was fun. Alternating with a partner, 20 seconds on, 20 seconds off, we did 8 rounds of:

American KB Swings (35# for me)
Pushups (knees, whew, thank goodness for knees)
Double Unders (I subbed singles x3 but I did work on getting the rope speed higher and I didn't feel like I was going to wet my old lady pants)
Squats

My total was 418. :D

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I had taken 3 rest days because the 400m lunges crippled me for a couple of days, and my back has remained tender.

Today warmed up with 3 rounds of 15 squats, 15 sit-ups, 15 push-ups

Ran 2 miles on the road. Stopped a couple of times to stretch my calves.
Wanted to go 3 miles, but my calf got tighter.

Did 2 rounds of
25 kettlebell swings w/35lb. kettlebell
10 squats with kettlebell

I have not done a pull-up in 3 weeks because the nerve in my arm is still tender. I better get on the bar soon, or I may not be able to get one.
My back seemed to tolerate today's workout well.

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Pat,

Happy Belated Birthday!

Scott,

Congrats on the run.

Okay, I have finally figured out, by trial and error (mostly error), what I can do for a workout without all the neagtive feed back (aka pain). Started going for walks and discovered they cause little to no discomfort. But still, it's only walking. So yesterday and today, I dug out an old rucksack and loaded it down slightly to a weight of 15 lbs. Walked for about 40 min yeaterday and 70 min today. It's not much, but it's something. Today's walk was fun. I did some cross country travel, including a couple of stream crossings. Also, decided to get strict with the Zone eating. The old belt line has expanded a bit.

[B]Zone Eating, Rucksacking Broccoli[/B]
:broc::broc::broc::broc::broc:

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Happy Birthday Pat & nice run JSR.


Warmup: row 500 - usual

[B]Strength[/B]
Overhead squats: 3,3,3,3,3
45/55/65/75/80
(lost balance and dropped after one rep at 80, but did three more after. I think I can go heavier, started too light).

[B]WOD[/B]
For Time:
21 - 15 - 9
pull-ups
wall ball - 16#
kb swings - 16kg
9:10 - OHS apparently affects the pullups - very difficult tonite.

I jumped the new 30" box a few times tonite!