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Welcome, Beck.

Linda, great job on the planks.

Did the 091101 workout today. 4 X 8oo meter run. Scaled this to 4 X 1000 row. Completed these in 4:35, 4:27, 4:31, and 4:28.

In addition to the regular warmup, I did 5 X GI Jane. Did the same at the end.

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Today did CFWUx3 w/assisted dips and 6 minute run on treadmill.

Did Back squat 5-5-5-5-5
I did 145-145-145-145-145

I did shoulder press 5-5-5-5-5
I did 75-85-85-85-75

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Welcome Beck !

11/2/09

Row 2222m - 9:01.7
KB Drills

WOD
"Annie"
50-40-30-20-10
Double unders (Subbed 5:1 single unders)
Sit ups
11:43

Then,
5 rds (not for time)
10 pull ups
10 push ups
10 KB swings (2 pood)
1 Rope climb

Hip resurfacing surgery is now scheduled for 12/4. Recovery time is about the same as a Total Hip Replacement but I should have a better range of motion. Doc says I may even be able to run again. Squats may be limited to body weight but I should be able to go past 90 degrees.
The promising news is that some guy in his early sixties set an age and weight class record in the DL with a lift over 500# 14 months after similar surgery.

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CFC WU Pre workout clean
sampson stretch 75# X3 95# X3 115# X3 165# x6
10 cherry pickers
10 pushup
10sit ups
10pull up
10 shoulder dislocates
10 45# O/H squat
10 sit ups
10 lunges
Double under work
row 500 m
WOD 3 rounds for time
30 linge /w 75# racked
20 Bx jump @ 24"
10 pullup
15:44

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[B]11-3-09[/B]
WU:
5-5-10 pullups
5-5-10 dips
5-10-15 back extensions
5-10-15 BW squats
5-10-15 pushups
5-10-15 butterfly situps

WOD: 10 rounds for time of 12 burpees/12 pullups
did one round and 12 burpees and 10 pullups and the wheels came flying completely off and smacked me in the head. Total fail. I don't think I've ever DNF before and have been triple-dog analyzing it ever since. I blame it on the booze and lousy diet. The wife is deploying in a day or two (blame it on the Air Force, [B]Charlie[/B]) for 12 months and we (mostly "I") have thrown caution to the wind diet-wise. As soon as she leaves I'm going on the wagon and taking the cave man 30 day pledge.

Oh, and [B]Deb B[/B], my measurement was off. It is a 24" box and not a 30". My apologies. Oh, and that crazy WOD of yours is going down tomorrow (or the next day).

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Today - 11/03/09
11AM workout in the gym with Bill

I did well today - sit-ups at the speed of light - got my DL back to 155 and did a ton of jumping pull-ups. The bad news was that Bill is closing his gym after 17 years. Times are tough. I'll work out with him again on Friday and after that, I don't know.

I look forward to Patrick making a go of his CF affiliate but the details on that seem to be constantly changing in a way that makes me wonder if it will happen before we freeze to death on the North Shore one morning. That's where I'll be tomorrow morning.

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11/03
CFC WU - the snatch work DU and 500m row

WOD 10 rounds for time
max rep push ups 25 10 10 10 10 10 10 10 10 10
15 KB swings @ 55#
20:17

m/55/180# crossfitchesterton

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11/3/09

Row 5000m - 20:16.5

WOD
For Time:
KB Perfection (From TacticalAthlete.com)

10 One-arm Floor Presses R/L - 1.5 pood
10 Arm-Bar Stretches R/L - 1 pood
10 Double Floor Presses - 2 x 1.5 pood
10 Military Press R/L - 1 pood
10 Push-Presses R/L - 1.5 pood
10 Russian Swings - 1.5 pood
10 American Swings - 1.5 pood
10 Swing Releases - 1 pood
10 One-Arm Swings R/L- 1 pood
10 Half Rotations Switches - 1 pood
10 H2H Switches - 1 pood
10 KB Dead Cleans R/L- 1.5 pood
10 KB (Swing) Cleans R/L - 1.5 pood
10 Bottoms-up Cleans R/L - 1 pood
10 Snatches R/L - 1.5 pood

20 minutes

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Today - 11/04/09
6AM Group workout on the North Shore
:brrr::brrr::brrr:

Group leader didn't show so I led:
4X
25 squats
400m run
60 bench step-ups
15 push-ups
100 jumping jacks

I don't know how effective it was fitness-wise, but we stayed warm!

Very interesting sight on the North Shore this morning - Hand-built full-scale replicas of Columbus' Nina and Pinta were docked on the shore. [URL="http://www.pittsburghlive.com/x/pittsburghtrib/news/s_651395.html"]http://www.pittsburghlive.com/x/pittsburghtrib/news/s_651395.html[/URL] (WFS) On our first 400m lap, it was dark and we couldn't see them until we were almost on top of them. For the next half-hour, we watched the sun come up behind them. Very cool!

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Took a rest day and will again today. In fact I do not plan to workout again until 11/7/09. I am sore everywhere. Feel like I did back in early June when I gave myself a couple of weeks rest. Plus my lower back is strained on one side. It is mild, but I have to be careful because of my scoliosis. I hope to be eager to go at it on Saturday morning.

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[B]11-04-09[/B]

[B]Deb B.[/B] I have been remiss. The height of the damned box jump at the gym has been driving me to distraction. Today I took a tape measure to the gym...it is neither 30" nor 24" as previously stated. It is 20". I will now go hang my head in the Over 50 Crossfitter Forum of Shame.

WU:
1000m C2 4:45.0
5-8-10 ring dips
5-10-15 wallball shots
5-10-15 ring pushups
5-7-10 #45 racked bar walking lunges
5-7-10 DH pullups
15-20-25 BW squats

WOD: Deadlifts
#45x15
#65x15
#85x15
#105x10
#135x5
#175x5
#205x5
#225x5
#245x5
#135x15
Not even close to my PR ...but the heaviest DL's I've done since having the knee worked on. Felt pretty strong and probably could have gone higher but erred on the side of caution. Followed with a 60 minute deep tissue massage working on tight ITB and shoulders/back. Heaven.

[B]Charlie[/B]. I know they got NIPR over there. W'Sup?

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Haven't posted in a while so won't rehash old WODs.

Today, Grace Rx 9:25

Even though I don't get to the box every day, I'm going to try and do the wod as long as the equipment and it's allowable (no wall ball for example). Got 6 weeks left is an 8 week local challenge and need to work on the strength.

Jeff

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Too aggressive shoulder work in therapy last week left me with some inflammation for past week. Doing ice, rest, etc. for pushing motions. Took Crossfit Total off the agenda for today.

Did usual warm up and then 10 burpee to pull ups. Very stiff on push ups.

"Nicole" AMRAP in 20 minutes: run 400M + max pull ups. Record rounds and pull ups. Ran on treadmill at 5.2 spd. 5 rounds completed and (16,17,17,15,15) 79 pull ups. This is 11 more pull ups than last time with Nicole.

Finished up with 5 burpee to pull ups.

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Hi fellow newcomers!

[B]John S.R.[/B] - too funny! I don't think we have a 24" box and I'd pbly break my neck. What problem did you have with your knee? My friend and SIL are both going thru knee issues right now.
[B]Diane D[/B] - gee that's a tough break with the gym; hope everything works out ok, it probably will. Its official, now that Im older, I hate the cold!!!

[B]11.2.09[/B]
Warmup (row, squats, situps, back ext)

Strength
Strict Press: 5,5,5,5
55#/60#/65#/75# (2 at 75#)

WOD
7 rounds for time of:
10 sumo deadlift high pulls - 95# (65#)
10 ring dip
7:00 (feet on box for dips, again - still can only do a couple)

Bonus WOD
100 Wallballs (16#)
6:10

Max rep pullups
5-6 Negatives.... still only 3-4 very good ones...


[B]11.03.2009 REST DAY[/B]


[B]11.04.2009[/B]
Warmup: Row, situps, back ext, pushups, squats, a few deadlifts

WOD:
For time:
10-20-30
squat cleans - 95# (65#)
push-ups
pull-ups
Rx 17:27. [I]I'dve done better on this if my hands hadn't holes in them from the burpee/pullup workout. although, my pullups felt stronger for longer today. [/I]

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Hi everyone, great to see so many "mature" folks posting. A short intro, I was into traditional bodybuilding for over 20 years. I have been doing Crossfit in conjuntion with other methods since November of 2006. I started doing Metcon style training when I turned 50. I will be 58 in a couple of weeks, so I guess I qualify for this board!

I am presently training for the Firefighter Combat Challenge. I am a medic with a mine emergency response team. This training is a perfect match for the event. Needless to say I am the oldest guy on the team, but so what, I love the challenge. Here is today's workout.

respirator on
900 meters stairmaster level 10
50 jumping jacks
30 squats
respirator off

for time:

10 rounds

10 reps #95 thrusters
5 burpees

23:58

California native (bay area), been here the last 3 1/2 years. Love it!

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Hi [B]David[/B], welcome ! Nice intensity level in your current workouts.

[B]Jeff[/B] - Good to see you come back here

Nice work [B]Pat.[/B] You guys work hard through your "healing".

[B]Diane[/B], sorry to hear about losing a gym. BTDT way too many times before crossfit. Your filling in your time just fine it sounds like.
__________________________________
[B]11/04/09[/B]

[B]Warmup[/B] - joint mobility drills, wind sprints, etc.

[B]HSN[/B]
35# x5
[B]SN[/B]
50# x2x4
[B]JERK[/B]
55# x3
70x3x2
70x2x2
[B]CL pull[/B] (off riser)
75# x3x3
[B]BSQ[/B]
85# x3
105x3
125x2x4
[U]
3 sets each[/U]
Stiff-leg DL 35#KB x 10
V-up SU x 15

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11/4/09
Supposed to be a rest day but stuff happens

Row 2500m - 9:55.8

15 rounds (not for time)
5 pull ups
5 dips
10 step ups

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Been remiss from posting lately...busy at work, teaching CF and trying to get my workouts in. Welcome to tall the newcomers. I started a new program for the next 8 weeks...MEBB, one of our trainers went to Coach Rut's MEBB seminar a few weeks ago. I am doing these bench mark WODs this week;
Monday-CF Total - 885lbs (305 BS, 155 SP, 425 DL)
Tuesday-Helen - 10:33
Weds-Nasty Girls - 9:32
Thursday-OFF
Friday-Grace
Sat.-Cindy

Traveling to NJ next week... plan to start MEBB after I get back. Then after 8 weeks of I will repeat the same WODS in the same order, same days, looking for improvement.

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Today - 11/05/09
8:30 AM workout in Patrick's garage

WOD:
45# bar only
21-18-15-12-9
deadlift
hang power clean
front squat
push press
27:33

I thought this might do me in but I survived to post about it. Couldn't breath, forearms were on fire, shoulders dead at the end. Had to put the bar down numerous times and gasp for breath. I hated this WOD before I did it but loved it in a twisted sort of way after.

100 sit-ups - 2:23
Paused at 77 and 86 and that slowed me down. I was hoping for 2:10.

[B]Charlie [/B]- Miss you and the broccoli boys

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Been having quite the adventure. Deployed, was at one of the foward locations slated for this trip and then my wife had a car accident. Got sent home. She is okay. Very stiff and sore, moving kind of slow right now. She's thankfully getting much better already. The truck is history, but I'll swap a car for my wife any day. Good news is that they will not be sending me back out. Bad news is that one of the FOLs was actually to a great location. I was hoping to have a new avatar picture similar to one of Mark's Italian avatars. Oh well.

Apparently, some time before I left, I got a little too enthusiastic with some of my workouts and did some minor damage to my hernia repair. Ignored it. Then while on my trip I had to play trains, pains, and automobiles through Heathrow, London, and the English countryside while dragging a couple of 35 lb bags. Turns out that was a bad thing. Couldn't sleep for days from the pain. Long story, short I've set myself back quite a bit. Got a bit of a scolding from the surgeon who did the work. Poor man did try to tell me to be careful. But pilots have extra thick skulls which are great for ignoring things you don't want to hear even if all that extra bony mass makes you a little dull witted. If you need any advice on riding the London Underground, English trains, or taxis, let me know.

Tried a short 1+ mile run this morning. Even that hurts. Good news is that my new running shoes are awesome. They allow me to run with proper form.

Long string of bad words inserted here.

[B]Thank God My Wife is OK Broccoli[/B]
:broc::broc::broc::broc::broc:

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Charlie, you are very funny even if dim-witted. ;) Glad your wife is OK.

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[QUOTE=Terry Dickman;691307]Been remiss from posting lately...busy at work, teaching CF and trying to get my workouts in. Welcome to tall the newcomers. I started a new program for the next 8 weeks...MEBB, one of our trainers went to Coach Rut's MEBB seminar a few weeks ago. ....snip....QUOTE]

Dumb question: What's MEBB?

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Whoa - I must have special powers. Four minutes after I mention the broccoli boys, they magically appeared!! Even Brad was with the program! ;)

[B]Charlie[/B] - Glad to hear your wife is OK!

[B]Jeff[/B] - Max Effort Black Box - I didn't know either so I googled it. There was an article to read about it but it cost 6 bucks so hopefully [B]Terry[/B] will tell us for free!

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[B]11-05-09[/B]
[B]Deb B. [/B], Microfracture. They drilled holes in the bone where the arthritis is and tried to grow some pseudo cartilage. Jury’s still out on whether it actually worked or not. Next time I need to get cut on I’m doing it in [B]Charlie’s[/B] garage. At least then I’ll know I’m in a Crossfit friendly environment.

[B]David O.[/B], As they say down here in the southland, “Hey.” I’m relatively certain that implies welcome. I stole a part of your WOD from yesterday. Results to follow.

[B]Diane M.[/B] The Gorilla Run pics were awesome. There’s a bridge run here in Savannah I want badly to do. The wife challenged me to wear a naughty Santa’s helper outfit for the race. My problem is that if my knee won’t allow me to run by race time (Dec 5), I’ll be stuck walking 5k in a skirt. I think I’d prefer a gorilla outfit.

[B]Charlie![/B] Knucklehead. If we had done your hernia repair in the garage I’m pretty sure it would have stayed fixed. A window screen patch and some epoxy would have shown London who was boss. [B]Extra glad your wife is OK.[/B]
WU:
500m C2 2:47.1
50-100-150 SU jump rope
10-10-10 #30 goblet squats
10-15-20 pushups
10-15-20 #45 good mornings
10-10-12 dips
5-5-5 #45 press
5-10-10 #45 OH walking lunge
5-10-15 pullups
10-15-20 situps
WOD: 10 rounds for time of #65 Thruster x 10 (scaled down from #95) and Burpee x5
22:14.1 This was definitely a case of my eyes being bigger than my endurance. Also got carried away with the WU and didn’t leave as much gas in the tank as I needed.

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I'm thinking a duct tape girdle might be useful to me right about now. If you can't fix it...duct it!

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[QUOTE=Charles Pyke;691674]I'm thinking a duct tape girdle might be useful to me right about now. If you can't fix it...duct it![/QUOTE]

how about swimming or isometric exercise. It is NASA recommended.(WFS)

[url]http://en.wikipedia.org/wiki/Isometric_exercise[/url]

Intolerance for boredom may be a problem.

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[B]Charlie[/B], Glad to hear things are ok at home. Are you active AF? Guard? I was Air Force long time ago (I'm in this thread you know). Spent some time at Enid and Wright Patt.

[B]All[/B]

I've noticed many of us do their own programming. I go to an affliate about 30 minutes from home and sometimes I can't make it all the way out there so I'll do what I can at our local Globo. Can't always do the wod. Can't drop weights either. So I often focus on strength or do body weight stuff. How do you all go about your programming? Follow the main site?

Jeff

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[QUOTE=Charles Pyke;691674]I'm thinking a duct tape girdle might be useful to me right about now. If you can't fix it...duct it![/QUOTE]



Duct tape can fix anything!

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[QUOTE=Jeff Kilinski;691689][B]Charlie[/B], Glad to hear things are ok at home. Are you active AF? Guard? I was Air Force long time ago (I'm in this thread you know). Spent some time at Enid and Wright Patt.

[B]All[/B]

I've noticed many of us do their own programming. I go to an affliate about 30 minutes from home and sometimes I can't make it all the way out there so I'll do what I can at our local Globo. Can't always do the wod. Can't drop weights either. So I often focus on strength or do body weight stuff. How do you all go about your programming? Follow the main site?

Jeff[/QUOTE]
Jeff, I go to a Lifetime Fitness. Beautiful multipurpose facilities. There are a few in your state. I use a power cage for most of the lifting. I put mats on the floor where the plates will rest or be dropped. I get the WOD's from the main site. Since my goal is to do four of these per week, I do get some latitude among workouts available. No climbing rope---although the place has a climbing rock wall. I use a 20 lb medicine ball on one of the pillars--it's loud. I did miss my hold once and took the hard covered ball on my mouth. So I bled, big deal! They do have Concept 2 rowers. I'm self employed so I can work out in the middle of the day. Hence I have less competition than most for equipment or when working multiple area. I bring my rings when needed and tie them to a power cage. It all works. My form however would be better if I was going to an affiliate and I'd get some coaching.

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John R. Nice job. That workout is a gasser.

Jeff. I do the main site WOD about 25% of the time. The rest of the time I put together my own stuff.

Today:

respirator on full workout

800 meters stairmaster level 10
50 jumping jacks

10 burpees
15 ring dips
20 pull-ups
30 squats
30 sit-ups
30 back extensions on stability ball
300 single unders

10 burpees
15 ring dips
20 pull-ups
30 squats
30 sit-ups
30 back extensions
400 meters stairmaster level 10

10 burpees
15 ring dips
20 pull-ups
30 squats
30 sit-ups
30 back extensions on stability ball
300 single unders

29:22

Respirator slows me down a bit. At least that's my excuse today...:o

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[B]Terry[/B] that sounds great!!! Three days a week, mixed in with CF? What lifts will you use - is it DL, SQ, SP, bench? I have several friends making FABULOUS gains on the 5,3,1, which Ive been considering....8 weeks - 2 cycles with 2 deload weeks, or is it diff? The other q I have is, added exercises to address specific imbalances/weaknesses to help our other lifts - is that part of CF?

[B]Hi Dave[/B] good job! Your workouts would kill me:) I prefer the strength stuff, still trying to learn intensity...

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PS [B]Charlie[/B] glad to hear youre hanging tough, and that your wife is ok...

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Dave...The only way I'd use a respirator during a workout was if it were delivering pure oxygen under pressure. I feel short of breath reading your WODs.

Jeff...Active duty with less than 6 months to retire. Was in for 10 yrs, got out for 6+ and then came back. I've been to Reese, Minot, Fairchild and now Offutt.
I'm one of the fortunate who has a big enough garage to equip as a private CF gym. Just no climbing rope. For programming, I have done Starting Strength, some strength biased WODs, but mostly I follow the main site. Right now I'm trying to build up from some surgery and just lack the patience to build slowly enough. Keep over doing things and paying the price. If you have ever seen the poster with the two vultures sitting in a dead, dried out tree with the caption, "Patience my a$$, I'm going to kill something" well that's close to my patience level.

Today:

Mixed some running and push-ups.
15 push-ups - run 0.4 mile - etc. 5 sets of push-ups and 4 runs. Did not time myself.

Good news. The base gym bought 2 Concept Model E rowers!

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Deb B: When I was bodybuilding I focused primarily on periodization programs for strength, power and size. Now I'll mix strength routines in with the metcon stuff to meet current goals. Looks like you're training is working!

Charles P: Had a couple of surgeries over the years (skydiving and motorcycles) and know how you feel. Baby steps are best and the quickest way back in the long run. Hang in there and thanks for your service!

Respirator off

400 meters stairmaster level 11
50 jumping jacks
30 squats

Progessive warm up sets for deadlift, incline bb press, hang squat cleans

For time:

30 reps #275 deadlift
then
30 reps #245 incline barbell press
then
30 reps #135 hang squat clean

25:40

Deadlifts and cleans not too tough, but the inclines nailed me. After the the first five rep set I dropped to 3 reps until 25 then singles until 30. Big fun!

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Hey David, welcome aboard. Great job with your workouts.

did a modified main site workout for 091106. This called for AMRAP in 20 minutes: 65#power snatch for 12 reps and 10 push ups. I substituted 65# SDLHP to minimize overhead pressing. Still working thru a little impingement. Finished 16 rounds.

In addition to regular warm up, I did 15 burpee pull ups as part of warm up and 5 more to finish the day.

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CFC WU
sampson stretch
10 cherry pickers
10 pushup
10 situp
10pullup
10 shoulder dislocates
10 O/H squats
10 lunges
10 snatch
DU work
10 65# snatch
row 500m

floor press 6@95# 3@145# 3@165# 3@185# 3@195#

WOD 100 O/H squat @ 65#
12:55

m/55/180 CrossfitChesterton

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Welcome David. Your workouts and strength are very impressive. I appreciate the role model.

I had originally planned to rest another day, but finally felt all my soreness gone. Decided to get back in the gym.

WOD: did “Crossfit Total”
Back Squat: 45-95-135-155-175-185-200(f)
Shoulder Press: 45-95-105-115
Deadlift: 135-185-205-225-245-265-305(f)-285
TOTAL: 585

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[QUOTE=Deb Borbone;691924][B]Terry[/B] that sounds great!!! Three days a week, mixed in with CF? What lifts will you use - is it DL, SQ, SP, bench? I have several friends making FABULOUS gains on the 5,3,1, which Ive been considering....8 weeks - 2 cycles with 2 deload weeks, or is it diff? The other q I have is, added exercises to address specific imbalances/weaknesses to help our other lifts - is that part of CF?[/QUOTE]

Hi Deb,
To be honest I I have no idea. All I know about MEBB at this point is that it's similar to CF with strength bias. I guess I will know more in a few weeks. Danny my partner who attended the seminar is doing my programming. I am getting the programming a week at time.

Did Grace tonight
30 reps of Clean and JerK - 135 lbs
Time was 8:22 rx'd

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11/06/09

[B]Warmup[/B] - same

[B]CL[/B]
55#x5
65x2x4
[B]SN balance[/B]
55#x3x4
[B]PP[/B]
65#x3
75x3
80x3x3

[B]WOD[/B]
3 rds for time[LIST][*]10x10m sprint[*]15jumping[/LIST]PLU
90sec rest

8:20
-------------------------------------
To answer the programing question, I am getting mine off Performance Menu - CA. It is intended to improve O-lifting strength and technique with a little CF added.

I used to belong to CF Ottawa and started doing their posted WODs but they are not doing that anymore. Coach Pierre Auge has some of the best scalable programming for all ages and fitness goals when it comes to inproving both strength and crossfit performance. One WOD for everyone.

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11/5/09
Rest Day

11/6/09
Row 2500m - 9:44.6
KB Drills

WOD
AMRAP 20 min
65 pound Power snatch, 12 reps
10 Push-ups

10 rounds

I've got a copy of the [B]MEBB[/B] article if anyone wants to "borrow" it. Shoot me private message with your email address and I'll send you a copy.