Murph on 50th

[Bill2380]

Tuesday 02/07/06

217.5 lbs

Basketball night. Played four 15 minute games on real full court. If you can do Cross Fit you can run with almost anyone. It does feel great to outrun guys 15 years younger than me. Now if I only had a shot. Also did 5 sets of 3 pull-ups between games. My right elbow is not 100%, but I think it will be good enough.

[Bill2380]

Wednesday 02/08/06

217.5 lbs

Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Time 20:30

Subbed regular dips for ring dips. 135 lbs for cleans was kinda heavy. I had to do them in mini-sets of 3s to keep good form.

[Bill2380]

Thursday 02/09/06

217 lbs

Deadlift 135-5/185-5-5-5-5
Chin -ups 3-3-3-3-3
Sit-ups/Curls/Wrist Curls for the elbow

Today should have been a rest day but we're meeting friends for dinner Friday night and having weekend guests Saturday. There's talk of a 6"-12" snow Saturday and Sunday, no more "virtual shoveling" for me.

[Bill2380]

Saturday 02/11/06

219 lbs

For time:
95 pound Thruster, 21 reps
Run 400 meters
95 pound Thruster, 18 reps
Run 400 meters
95 pound Thruster, 15 reps
Run 400 meters

Time 20:30

Our weekend guests left a day early to beat the snow, so here I am working out. My weight was awful this morning after a wonderful dinner at Macaroni Grill. That damn waiter kept bring out warm bread and I kept eating it. That was before the combo dinner of 3 "inni" foods. Luckily we had to park in another county and walked off some of the dinner finding the car. Today's workout was much harder than it looks. Thrusters are right up there with burpies as my least favorite exercises.

[Bill2380]

Sunday 02/12/06

217.5

Run 1 Mile

Bench Press 135-5/155-5/160-5/165-5/170-5/180-3

Run 1 Mile

Running time was a little over 20 minutes. I started slow and finished the last 1/2 mile at an 8:00 pace. Shoveled snow at my house and a friends who has some health issues this morning. My legs are shot from deadlifts and thrusters. Tomorrow had better be an upper body WOD.

[Marykaa]

Nice workouts as usual! I'm sure you'll burn of that bread in no time! but you could blow some snow over to Québec though [img]/images/graemlins/wink.gif[/img]

[hard_rox]

Bill, you've really been cranking through the weights this last week. Great job on the cleans/dips and the thruster workouts.

How much snow did you guys end up getting in south-central PA?

[Bill2380]

Rox, we picked up about 8" of snow here. Since most of came over Saturday night it wasn't a big inconvenience. Did you get hit hard?

Between dead lifts and thrusters my legs are really shot. To add to my misery I stood up into the edge of a pallet in my warehouse yesterday. Cut the hell out of my head. I'm debating whether to play basketball tonight and risk knocking the scab off. I might just go out for the after game beer instead. I'll keep you posted.

[Bill2380]

Tuesday 02/14/06

218 lbs

Modified Cindy

10 rounds

3 Chin-ups
10 Push-ups
15 Squats

Time 13:00

Curls and wrist curls

Didn't play basketball as I was afraid a hit to the head, a common occurrence where I play, would lead to more pain and bleeding. I cut Cindy back from 5 pull-ups and as many rounds as possible to go easy on my elbow. It actually felt better at the end than when I started. Time for ice and some stretching.

[hard_rox]

We had 11" by the time it was done Sunday afternoon. Fortunately it was all dry powder and fell at a constant rate, so we managed to keep up with it throughout the day. Our driveway is 110 ft in length and I seem to be the only one in the neighborhood without a snow blower. Either they're lazy or I'm dumb. [img]/images/graemlins/tongue.gif[/img]

[BamaDave]

Hey Bill, you are really banging through these workouts! The CrossFit WOD's never give you an easy day, that's for sure.

We got snow, too -- about 3 minutes worth! [img]/images/graemlins/tongue.gif[/img]

[Bill2380]

Wednesday 02/15/06

218 lbs

Run 1600m
Bench Press 145 lbs-21 reps
Run 800m
Bench Press 145 lbs-15 reps
Run 400m
Bench Press 145 lbs-9 reps

Time 21:00

1:30 faster than last time in early January. 135 lbs felt way light after having done heavier benching recently, but I wanted to compare times. First set broken 15-6, all others unbroken.

Dave, it sounded like it was too cold to snow in 'Bama. Greg, it's good to hear that your getting healthy again.

[Buk]

Looking strong Bill, good improvement; what I see is 2:15 quicker than Dec 29th. I can't find that workout in early Jan, unless it was lost in the server transfer. 145 for 15 is a strong set! I assume that your elbow is still doing well after your modified "Cindy" workout?

[Bill2380]

Buk your right, it was Dec 29th. Yes I'm afraid to say it aloud, but the elbow feels pretty good. I'm going to continue to work a litle easier on pull-ups though.

[Bill2380]

Thursday 02/16/06

218 lbs

Ten rounds for time of:
Row 250 meters
Bench-press 95 pounds, 25 reps

Time 33:00

Subbed 400m rides on stationary bike for rower. I thought bench press would be stupidly simple, only 95 lbs. As usual with Cross Fit nothing is easy. First 3 sets were broken 15-10. The remainder werre generaly 10-5-5-5. My chest and arms are shot, another lesson in humilty.

[kuri]

Nice work Bill. Alot of benching lately and it appears your making good progress.

The last rowing/benching WOD looks fun & painful.

[Bill2380]

Saturday 02/18/06

217 lbs

For time:
Run 400 meters
95 pound thruster, 21 reps
21 pull-ups
Run 800 meters
21 pull-ups
95 pound thruster, 21 reps
Run 400 meters

Time 29:00

X Fit called for 30 pull-ups. I cut them to 21 as part of my chin-ups in moderation policy. All chin-ups were done in sets of 3 with about 30 seconds rest. My elbows feel really good right now. I think I've turned the corner there. Now I have to build strength and loose about 10 lbs to get to 100. Damn I think I dislike thrusters even more than burpies. They must be good for you because they really hurt.

[Buk]

Great work Bill! That is a big chunck of "Murph" right there: 1 mile and 42 pull-ups on top of a lot of thrusters. I would take thrusters over burpies any day. Glad that your elbow is still doing well, progress should come quick now.

[Bill2380]

Sunday 02/19/06

215.5 lbs

15-12-9-6 and 3 rep rounds for total time of:
185 pound Deadlift
Seated Dumbell Press 35 lbs each
Vertical leap, 1 foot above reach

Time 14:45

Subbed the dumbell presses for hand stand push-ups. 35 was too light but I was able to do all press sets unbroken. Dead lifts were all broken in half except for last set. This workout seemed to be more about metabolic conditioning so I pushed through as quickly as possible. The scale was very good to me today, hopefully it is accurate.

[Marykaa]

You seem to hav