Circuit Course

Took Friday off as I was traveling and The Other Half had a free pass for her gym so I took the Circuit Course with her.  It was like a super light MetCon, but for an hour.  Chest is a little sour as I did some 'pushing' for the first time.  We shall see how it does tomorrow.

jp

Row, Double-unders, Squats

The work out today as Rx: 

For time:
Row 500 meters
150 Double-unders
50 Burpees

I subbed Squats for Burpees since my shoulder is still weak.

For time:
Row 500 meters
150 Double-unders
50 Squats

Time: 20:10

jp

Front Squat

I decided to substitute Front Squats for Overhead Squats.

5-5-5-5-5

95-105-115-125-135

jp

Rowing

Today was suppose to be a rest day, but I decided to do some rowing.  I did 5K in 22:40.  Not to bad.  Chest feels pretty good.

For dinner, I went to Wintzell's Oyster House.  They had 1/2 price dozen raw oysters for happy hour price.  I had two dozen.  Which would seem to be a lot, but they are actually kind of small.  I hadn't tried them since the surgery and was a bit concerned, but they went smooth and were very tasty.

jp

Deadlifts and Pull-ups

Still going easy on the arm.  Had an email exchange with Chris about slowly adding in my shoulders/chest work. He suggested sticking with 'pull' action and not 'push' for another week or so.

So...

I did deadlifts and pull-ups.

Warmup:
Assisted Pull-ups, sit-ups, squats

Workout
135# Deadlift
Pull-ups
10-8-6-4-2
Time: 5:40

Cash out:
three times
20 double unders
20 air squats

Knee was really acting up today, but lots of sitting in class.

jp

12K Run

Saturday I participated in a 12K run at Platte River State Park, The Ni-Bthaska-Ke race put on by the Team Nebraska Runners Club.

Ouch...

I've never run that far before, well, I guess you could call what I was doing running early on, but later it was more like walking.  The first 2 miles of the course was very much single file trails which caused some back-ups at times, but was very fun on the way out...  It being the last miles on the way back...  Not so much.

Jen was kind enough to hang back with me and was a great motivator, but I felt bad that she didn't push herself more and just let me flounder.

My goals were to not finish last and to finish under 2 hours, 30 minutes.  I accomplished both goals with four others still on the course when I finished and coming across the line at 2:09:10.

Next years goals...  Really?  Next year?  Is to finish in sub 2 hours and be able to get some of the roast pork that I missed because it was all gone when I made it to the club house!

When I got home, PJ took me to lunch, but I really couldn't eat much, had some chilli and a very small slice of pizza.  Got home and took a bath (hot not cold like I was told to do) had some more Tylenol and took a nap for an hour and a half.  Woke up starved and finished last nights burrito while we watched the second disk of Rescue Me.

Good day.

jp

WOD - GHD, Back Extensions, Squats, Box Jump, Walking Lunge, Double Unders, 400m

Still avoiding the shoulder work.

Did my own thing on Thursday
50 GHD
50 Squats
50 Back Ext
50 Box Jumps
50 Walking Lunge
50 Double Unders
400m
Time:  In the twenties I think, but my stop watch must have turned off somewhere.

jp