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Had MRI today, won't know anything till Wednesday. Worked out yesterday despite injury, no running though.

db swings 15x55, 15x60, 13x65, 11x70, 10x75

bp - 135x15, 185x10, 225x5, 135x15, 135x15, 135x15

incline 45# weighted sit ups 3x15

lat pulls - 135x10x3

close grip lat pulls - 120x10x3

20 min on bike

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I'm back.

Worked out at the new Pittsburgh affiliate today - CrossFit Confluence.

WU:
500m row
3 rounds:
10 shoulder pass-throughs
10 OH squats w/ PVC
Sampson stretch
10 push-ups
10 sit-ups
10 back extensions

WOD:
3X15
OH squats with 10# plate
L-pull-ups (subbed jumping pull-ups)
HP cleans 45#
KTEs (subbed abmat sit-ups)
push jerks 45#
back extensions

19:47

My conditioning has suffered tremendously during my hiatus. I was in desperate need of a third lung and had problems with the strength moves. But I'm back on board so I will be OK.

It's going to take me about a day to catch up on everyone's posts!

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[B]Diane![/B] Welcome back. I'll bet it's cold up there in the Iron City.
[B]John[/B], Told ya. Looks like maybe the OHS work might have taken some out of you as well.
[B]Jeff[/B], Congrats on the DUs. I'm jealous.

No work outs here in GA since last Friday. The entire household is in the steel grip of a stomach virus...stinky but colorful!

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Welcome back [B]Diane[/B].

[B]John[/B], It was all in the rope!


Sunday, Rest

Monday,

WU, 250 m row, 10 ea dips, back ext, pushups, 2x

Strength

OH Squat 3-3-3 85#-105-110 (2) Pleased with this as it was 15# more than last attempt at OHS.

WOD

Annie
50-40-30-20 and 10 rep rounds of:
Double-unders,
Sit-ups.

13:33 New PR by :57 Seconds.


Off to New York for a couple of days. Not sure what I can get in. If I'm lucky I'll hit CFNYC for a WOD.

Jeff

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Yay [B]Diane[/B] is back :)!!! Missed seeing your workouts....


[B]01.11.2010-Monday

Warmup:[/B]
Row 500 easy, situps, pushups, back ext, squats, 20 double unders.

[B]WOD[/B]
For Time:
30 squat cleans - 95# (65#)
50 toes to bar
30 push jerks - 95# (65#)
50 box jumps
30 push-ups
50 squats
17:41 [I]Metcons! Still really sore from Sat. and got another hole in my hand.:shrug:[/I]


[B]DAY 8 of the burpee/d-u challenge[/B]
8 burpees, double unders covered in warmup

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Diane!!! hey!!! hey!!!
Great work Jeff

WUstretch pushup squat pullup GHD situps

Front Squat 135# 145# 155# 165# 185#
C&J 3x1353 3x155# 3x165#

WOD 5 rounds for time
5 Front Squat @ 135#
10 K to E
20 Back Extentions GHD
Rest 1:00 between rounds
10:02

m/55/180 CrossFit Chesterton

Post WOD total Burpees for :45 = 15

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My affilliate starts a new 8 week challenge this weekend. Its a hero WOD

"DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

If you look at this, there's a certain routine to it.

At the box, there's a buy in with prizes to First male and female, and most improved.

Anyone feel like doing something like this in the group? I'm always up for a good challenge. Keeps me honest.

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[QUOTE=Jeff Kilinski;723054]My affilliate starts a new 8 week challenge this weekend. Its a hero WOD

"DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

If you look at this, there's a certain routine to it.

At the box, there's a buy in with prizes to First male and female, and most improved.

Anyone feel like doing something like this in the group? I'm always up for a good challenge. Keeps me honest.[/QUOTE]

I might be game, Jeff. Explain the concept to me: is it this WOD as a benchmark for strength/conditioning improvements over 8 weeks? Starts Saturday? Lemme know. Also, I'm assuming you can scale each (me, I'd probably go 155 DL, 115 HPC and 135 push jerk to start) then work toward improvement up to the Rx.(?)

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All,

Great read (WFS). Two messages in this. One, diet and intense strength-based exercise are good. Two, minivans are bad.

[url]http://www.msnbc.msn.com/id/34818457/ns/us_news-life/[/url]

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wod - db swings, suitcase squats 55lb x 10, 60 x10, 65 x 10, 70 x 10, 75 x 10
did not time

bike 30 min.