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[B]WU:[/B]
400m run
10 Push ups
10 AbMat Sit ups
5 Strict Pull ups

[I][B]3 TIMES!:eek:[/B] (Killed myself in the 1st run NOT realizing I had 2 more to do!)[/I]

[B]WOD:[/B]

5 min AMRAP

3 reps 225# Deadlifts
7 reps 95# Push Presses

4 rounds + 3 DL + 1 Push Press.

[I]Surprisingly rough. My Dead Lifts weren't there today[/I]. [I]Could barely[/I] move [I]275#, but at least cleaning 95# & 115# went well & getting them over my head was good![/I]

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Geez [B]Bill,[/B] that's a HELL of a warmup!! Probably kill me in my deconditioned state :)

[B]6_14_11 Tuesday [/B]Blairstown
Found my hand file!! Yay!! Very tired day, PMS ugh, its a blip on the radar when you're young, kicks the crap out of you when you're older, just the fatigue and aches. So tempted to do Fran but, did what I had to do.

Warmup

[B]OHS[/B]
45#/3
65#/3
75#/3
85#
95#
110# miss
110# [B]PR[/B] I didnt wait at the bottom or stick my a$$ out, squeezed my butt kept my hips under and got up. Not the prettiest OHS but I got it pretty easy after the first fail.

Tired of whining and asking q's about my squats; its like the movie A Bronx Tale - nobody cares.
So I'd better get to work fixing my squat cuz nobody else is going to do it. Yeah; its that my hips are out of place I think. Gotta get used to that 110 b/c Id like to be able to snatch more weight.

[B]
Bench[/B]
45#/10
75#/3
95#/3
105#/3
115#
120 F (spotter grabbed the bar from me for some reason)
120 [B]PR[/B] Not benched this much in a long time.

[B]Deadhangs [/B] Singles...Not that many but getting much better & easier.
[B]
30 Burpees[/B] no idea why I ever gave these up, they're so much fun! :D

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Sunday: 5 mile run. Pulled a calf muscle at mile 2 and finished in pain. Think my legs were super tight from yesterday's DL, squat, and push press routine.

Monday: classic chest workout and core routine.

Today: Before work: 20 mile bike ride. Evening: Fran: 10:39. This was my 3rd ever Fran. Shattered my prior times. Think that I can shave a minute or two off within a couple of months.

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Congrats on the PRs Deb, very strong work

6/14 WOD
run loop around building
50 35# KB ground to overhead
150 jumprope
50 bench @135
run down street
40 KB swings @ 53#
40 pullup
40 pushpress @ 75
run street to the next block and back
30 ring dip pushup
30 Hang Clean @95#
30 wall ball @20#
run down street to the next block and back
20 thrusters @75#
20 snatch @75#
20 burpee

no reason to clock this one as it took some time with broken sets 50 bench @ 135 broke down to sets of 5 some where with the last rep a real effort it self. last round of 20 thruster/ snatch / burpee took way to long, but all in all crazy WOD but something I feel I need once in a while

m/56/180

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06.15.11

1.25 mile jog/hike w/30 lb. weight vest. 18:00.

Deliberately low-intensity, nice way to start the day in cool, clear weather.

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[B][U]June 14[/U][/B]
[U]At Lunch[/U]
Met with a trainer at a local gym to have my squat/deadlift form checked. Everything looked good, except my squat stance was slightly too wide. Also did a bunch of TRX suspension exercises (bodyweight stuff) and really liked it. It's kind of like exercises on the rings but a little harder since the handles can slip up and down if you put more weight on one side than the other and the rings have a fixed length. I think I will buy one and start doing some regular circuits with it. That's probably more appropriate for what I am training for at this point than the 5/3/1 program.

[U]After Work[/U]
4.5 mile run at easy pace, hilly terrain (44:00, 2 hills totaling 460 ft. of elevation change, Avg HR about 121, max HR 135).
I think I ran this a bit too easily. At one point, I looked down and my HR was only at 112. My legs were a little tired from some of the exercises I did at lunch today.

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[quote=Deb Borbone;948471]Geez [B]Bill,[/B] that's a HELL of a warmup!! Probably kill me in my deconditioned state :)[/quote]
Deb - Believe me! I felt killed since I pushed it in the 1st round AND THEN realized I had to run TWO MORE!

Congrats on the PR's!
[quote=Deb Borbone;948471][B]30 Burpees[/B] no idea why I ever gave these up, they're so much fun! :D[/quote] Yay! Burpees! Believe it or not I miss doing the Burpee Challenge!!

[quote=Jim Colby;948688][B]...[/B] did a bunch of TRX suspension exercises (bodyweight stuff) and really liked it. It's kind of like exercises on the rings but a little harder since the handles can slip up and down if you put more weight on one side than the other and the rings have a fixed length. I think I will buy one and start doing some regular circuits with it. That's probably more appropriate for what I am training for at this point than the 5/3/1 program...[/quote]
Jim - I've tried the TRX & you can kill yourself REALLY quickly with 'em. Awesome BW exercises! Got 'em on my Christmas list!

Perry - Great work on Fran!! I NEED to hook up with her one day!!

[B]WU:
[/B]~30 min goat work! Where to start? Did pull ups, double unders, & tried Muscle ups!

[B]WOD:[/B]
2-2-2-2-2-2-2 Thrusters [I](Had to Clean them from the floor! :eek:)[/I]

95#
125#
145#
155# (2 rep PR!)
165# (f) [I](couldn't Clean!)[/I]
165# (f) [I](couldn't Clean!)
[/I]145#[I]

The instructor said I have to practice Squat Cleans. I can get the height but getting under the bar is where I failing. 165 is ONLY a mental thing! I WILL break through it!
It did feel good lifting heavier weight thrusters since that was the exercise that landed me in the ER!
[/I]

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[B][U]June 15[/U][/B]
[U]At Lunch[/U]
Swam 4x500M

[U]After Work[/U]
Cycled moderately hilly 15 miles (463 feet of climbing, 45:48, missed PR by 0:06, Avg HR 129, Max HR 146)

There is a traffic light about 300M from my house. A Subaru from Mass took off from the light at about 10 mph and didn't speed up for at least 50M. I was coasting behind the driver wondering what the he** he was going to do, afraid to pass him in case he turned. Finally he lazily accelerated to 25 mph with me on his bumper cursing under my breath as I saw my PR slipping away. Frustrating!!

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Deb, I do allot of work on my flexibility for the squat. It is coming along better on the down position and getting my butt lower than in getting the upper body to allow me to hold the bar low enough for a low bar position. I have used the stretch band to assist me in holding the down position off and on for several minutes. Gravity helps.

After warm up of walking on treadmill and stretching, I did strength:
Bench Press: 5X165, 195, 220 (6R) w. heavy band to add resistance.
3X10X bodyweight dips.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments. 5:25.

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Will try "Nancy" tonight if after a mile warmup run my calf injury isn't too bad. I hate, hate over head squats and haven't done that many. That all changes tonight. Not worried about the time yet. Have to get competent at them first.