A rest day every three days now? Just wondering. It used to be five days between rest days. Not complaining because I've always had to take a day off in between. I'm 47 years old with a lot of battle damage so I need the breaks.

Jack, I've been doing this for a year and IT'S ALWAYS BEEN A REST DAY EVERY THREE DAYS. Unless your really really old school. Check the WOD archives.

I had several OUTSTANDING hours of kettlebell instruction yesterday from Amber Dornfeld, RKC. Reading books and watching videos is fine, but if you really want to learn how to use your kettlebells or how to squat properly, find an RKC and get some instruction! I have many, many little holes and gaps in what I know about handling kettlebells and several very large gaps in my ability to squat.

TSC Pullups: 54# x 1,4,1,2,1,3,1
12" HSPUS : same reps as pullups

Many, many wall squats (toes 1.5" from wall - I can actually squat all the way down without touching the wall or falling over!) and balance work.

52# double hand swings : 2x10
52# single hand swings : 2x10
36# snatches : 1x20

C2 pacework last night:
2000m 7:23
1000m 3:44
500m 1:44
500m 1:45
5 min recovery b/w pieces

Surf allowing, I'm going to try a a WOD that incorporates repeated rounds of swimming tonight.

I just worked on pullups that are so lacking.

Practiced handstands, played on the pegboard, and did some burpee-pull-ups on the pegboard.

Kelly - Have you tried wall pistols? They're fun.

I take Sundays off, so I made up the workout today. Limited on equipment, so I performed the exercises on a mat. Nailed all the reps without stopping, although I had to modify my hand/arm positions on the hip/back xtensions. The face down arch rocks were more of superman-type maneuver for me. Time: 6:03

22 min run to warm up.

Night Clerk

Thanks to Kelly and Lynne for encouragement and inspiration. Weighted pullups, 45#, 4,4,3,3,3,2,2; then 55#, 2,2,2,2,1,1,2,1,1,1,1,1,1,1. Finished with L pullups, weighted 10# x6, then unweighted x 10.

Ocean Swimming WOD this evening:

Swim 300 strokes (freestyle; 1 stroke=every right arm entry into water)
TABATA squats
Swim 150 strokes
TABATA sit-ups
Swim 75 strokes
TABATA push-ups

Total Time=37:54
squats low=15 hi=18
sit-ups low=16 high=18
push-ups low=8 high=12

Some discussion on the message board about swim WODs... I decided to go with # of strokes rather than distance or time, I swim in the ocean with no push off from a wall so I wanted the WOD to be comparable on a "rep" basis. My 300 stroke swim came up just short of a 1/2 mile (maybe 4/10).

Kali, Thanks! Maybe I've been asleep for awhile....I really thought it was five days between rest days! aaahhh! jack

No rest today as I "rested" over the weekend. Did the "Helen" workout: three rounds of run 400m, 21 dumbbell swings (50#), and 12 pull ups for time.
Finished in 23 min. Could have been faster without waiting for the pull up bar area.