Linda

On Saturday, I was still halfway crippled by soreness from the lunges. Feels good to be doing CF again at full strength.

Saturday was Linda with lower weight. Rep scheme is descending from 10, 9, 8 etc. to one of each of the following:
Deadlift 205# (107% of body weight)
Bench Press 155# (82%)
Clean using 2 x 1.5 pood kettlebells (55%)

Rx weight would be 150%, 100%, 75%. Deadlifts were the hardest, as my legs were still shot and mostly no help to getting that weight up.

While I did that, Melissa practiced for her performance on Wednesday. After practice, we had a romantic date at Fairway. This included grocery shopping and then sharing 2 for 1 clearance sandwiches in the parking lot, while looking at the statue of Liberty. Was fun, if a little silly.

Thanksgiving

Busy few days:

Tuesday night: Crossfit Endurance in Central park: 30s on/30s off of shuttle runs about 15 meters apart. 10 minutes. 7,8,9,9,8,8,7,7

Wednesday: 400m walking lunges. 14:15. Finished out with some yoga with Lara.

Thursday: 5 rounds of:
~350m
10 pushups
10 squats
20 situps
14:48

Thanksgiving itself was fairly typical with stuff breaking, dad yelling at people and good food. Nice to see everyone and to not have to rush home for work.

Finished playing the campaign in Modern Warfare 2 last night. That was depressing. Great game, but really depressing.

1st Day of Freedom

Last day of work as an in house counsel was yesterday. I am now, at least for the forseeable future, away from the office. It feels damn good.

With the restart, I will add some things besides just workouts. First, some recent PR's.

Fran, subbed 2 x 1 pood kettlebells: 4:43. This is a 4:17 improvement off of my last Rx attempt.

Deadlift 315, up from 305 and I was so very close to 325.

Helen 9:27 as RX. This is about 90 seconds faster than the last PR.

Today was:
5x1 press
5x3 push press
5x5 push jerk

115, 135, 140F, 135, 135
115, 125, 135, 140, 145
115, 115, 135, 135, 125


Reading:

Just finished "G-Man" which is the story of Assistant Director of the FBI Mark Felt, more commonly known as Deep Throat. Depressing story of a virtuous man who spent almost his whole life serving his country only to be attacked, sued and have his family break apart.

Just picked up from the library "All the Shah's Men" the story of the CIA sponsored coup in Iran.

Will be cooking thanksgiving dinner this week for the family. Should be fun and a good time to see everybody. Melissa, of course, will spend turkey day by herself watching awful TV and eating high end mac and cheese. Should be great.