man do i need a day off.

Well, unlike Josh, I've been a lazy slug and don't get today off.

Ran 2.5 miles with my daughter. Regrettably, she's now good enough to push me, so this was a bit faster pace than I liked.

We finished at the track; she wanted to just jog some more (another mile or so), but I wanted to play with the 8-lb medicine ball I had brought.

Ball is "Kinesio" brand, rubber, bounces well. (This is not one of my sand-filled basketballs; those are great, but they don't bounce.)

Throwing it was an exercise in embarassment . . . I would not have thought it to be so difficult to throw an 8-lb ball. Didn't matter how I did it: chest pass, two-arm overhead (soccer throw-in), or one-arm flings, all were amusingly short. I doubt any of them went farther than 20 yds, at best.

Best thing I came up with: Stand on track, use two-handed chest push to throw the ball as hard as possible up and out (like in wall-ball, but at about a 60-degree angle). This sends it about 10-15 meters down the track, just far enough to have to quick-trot after it in order to get it on the first bounce. That bounce will be nicely about head height. Catch it on 1 bounce with both hands, drop immediately into a squat, and repeat.

Once around the track (400 m) of this just about killed me.

Dave

I needed the rest. I'm sore from the thrusters. My rest went like this:

Total Time: 92 minutes.

Tempo: "Up" saying "Body"
"Pause" saying "4"
"Down" saying "Life."

I then went and bought 50,000 copies of my own book.

I continued to rest, although I did the rest in the opposite way of the last time I rested.

I think we should call this method of resting, "The Dan."

Was one day behind on my WOD so I did yesterday's today.

24:36 - I agree with the others - this is DEFINTIELY a benchmark workout - needs a good new name... like Olga or Doris!

Anyone crossfit in Arlington VA?

Ok. I got my rings yesterday and wanted to put them up today. Never tried a Muscle-Up and was looking forward to giving it a whack. I threw the rings up in a tree in my yard and..all giddy like...assumed the false grip. annnnnnddd UP!

Wrong.

For those of you who, like me when I woke up this morning, have never tried a Muscle-Up...well let's just say it's a new benchmark to shoot for. Even dips, and I'm a strong dipper, were a completly new challenge on rings.

Wow. Someday....

Wow. I really want to learn the pommel horse.

-D.

No idea if the TSC in Chicago is still being held or was called off ... 3X3 52# pullups, 3x3+3 52# pistols, 3X3 full range HSPUs off 12" stools.