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[B]11/14/09[/B]
Did some kipping PLU practice at the track earlier. [B]Warmup[/B]-same [B]SN[/B] 50#x2x3 [B]CL&J[/B] 60#x2x3 [B]FSQ[/B] 80#x2 95x2x4 [B]WOD[/B] -for time 20-15-10 J-PLU PP 50# 7:23 |
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Respirator on ful workout
800 meters stairmaster level 10 50 jumping jacks 150 single unders 30 squats 150 single unders "Mary" 5 HSPU (smith machine set at top of shoulders) 10 split squats (bulgarian) 15 pull ups 9 rounds 19:50 Looking at the main site WOD for this, it sounded like bugarians were acceptable. These were way easier than pistols. Anyone know if this is accurate? [B]Pat:[/B] VO2 max testing measures cardiac power and the body's ability to uptake oxygen. Testing is typically done on a treadmill or bike wearing a mask that measures oxygen/co2 exchange. Several other variable are tested as well. VO2 max levels historically fall with age. That being said, decreasing lean mass, increasing adipose tissue and declining activity play a big part. Metcon training goes a long way towards addressing each of these issues. Looks like you have been getting great results doing what your doing. My 2 cents worth...:o |
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Everybody sure is having fun Crossfitting. Diane and Terry congrats on the great bodies. I know how much better you feel. My body has changed in the past two years, and I love hearing about it when others notice.
Yesterday, I ran a 5K in 27:37 Today I did CFWUx3 w/assisted dips and assited pull-ups (I have a strained ligament that I am trying to heal in my arm) I did 30 burpees 6 mins. running on treadmill Then I did 100 walking lunges I did Shoulder press 21x45lbs. 10x65lbs. 10x75lbs. 10x75lbs. Dumbell bench press 10x30lbs. (3 sets) Rowed 500 meters 4 times 1:52, 2:11, 2:07, 2:05 Ran 1 mile on treadmill at 0% incline |
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did the 091114 today. 5 RFT: 95# Push Jerk 15 reps, L-Pull up 15. Cannot do a full "L". Legs bent at knees. Finished in 11:57. Tough workout that seemed so simple and yet........
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Great time at the Gymnastics Cert but man, am I sore ! I'm still not close to a muscle up but at least I've got the tools in the box to get me there.
I did, however, do things I wouldn't have believed possible 2 days ago. Back levers, front levers, L-sits, Shoot throughs, handstsands, and much more.:pepper: Jeff Tucker is a great instructor and if you get a chance, I highly recommend checking this cert. out. I wasn't even the oldest guy in the class. Jacinto Bonilla, a 70 year old trainer at Crossfit NYC (and local Crossfit celeb) was in the house ! Saturday night, Coach Glassman showed up for the Hope 4 Warriors benefit done by Gillian Mounsey. She actually completed 100 muscle ups in 35 minutes !:notworth: Amazing |
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John W, Sounds like a good time. Wish I could have been there, but worked late Saturday. We are moving our shop/warehouse in South Plainfield, NJ.
I hear you on the muscle ups. I did two at my L1 cert but haven't really tried or worked on them until lately. We don't have a good set up at our gym for them. Here is a good article to read by CrossFit NorCal. Its WFS [url]http://www.norcalsc.com/index.php/index.php?/post/soyou_think_you_want_a_muscle_up/[/url] |
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[B]11/14/09[/B]
[B]Warmup[/B] - same [B]SN[/B] 50#x1x6 [B]CL&J[/B] 60#x1x6 [B]BSQ[/B] 85#x5 100x3 110x2x4 [U] 3 sets[/U] a. Weighted side bends, 10/side 15#,20#,20# b. hanging leg raise x 15 ---------------------------------------- We used to do a lot of work towards muscle ups at CF Ottawa (the Gas Hut). For those of us who couldn't, the sub was jumping muscle-ups with a false grip (which usually meant wrist blisters for 2 weeks after if you got it right). As you got better you'd raise the rings higher. The encouragement was "if you can do one pullup and one ring dip you could do one MU." I know and respect where norcalsc is coming from on insisting on strict muscle-ups, but I only see the possibility of a kipped MU in my future if I really worked hard at it where as a strict MU is as unlikely as an iron cross. I don't see anything wrong with wanting a kipped MU as long as you know that the strict form exists and is a better exhibit of raw strength. (I also have good shoulder joint integrity) |
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[B]Saturday [/B]- 11/14/09
Went hiking with the Marine at McConnell's Mill (2 hrs) and then played football! I haven't touched a football in about a million years but I could still throw a spiral and I think I can actually punt better now than I could when I was young. It was a beautiful fall day and we had a blast! [B]Sunday[/B] - 11/15/09 Rest day [B]Today[/B] - 11/16/09 Ran 6 laps on the city steps (444) and then ran an as of yet undetermined distance (will check MapMyRun later). I got a wild urge to abandon my normal 5K route so I just ran until I was tired. Ran a lot of new hills and huffed and puffed most of the way. The steps and the run took almost an hour. [B]Terry[/B] - Love the pics! [B]Deb[/B] - I chuckled when I read that people say you are "overdoing it"! I've heard that too and I always wonder how feeling fit and healthy can be equated with overdoing it!! BTW - great rowing! [B]Scott[/B] - Great rowing for you too! You have really improved your 500m. [B]John B[/B] - The team challenge sounded like fun but you didn't tell us the results! Congrats to you and [B]Bill H.[/B] on the DL PRs. Out little group had 3 DL PRs last week! [B]John W.[/B] - Wow the Gymnastics cert sounds like it was amazing. Love the new avatar! |
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[B]11-16-09[/B]
Angie WU: 3-3-3 DH pullups 5-5-5 pushups 10-10-10 #45 goodmornings 5-5-5 #40 KB swings 5-5-5 dips 5-5-5 #45 OH walking lunges 500m C2 2:14 (really just pulling to stay warm) WOD: 100 each of: pullups pushups situps (butterfly with ABMAT) squats 31:43.7 An abysmal 12 seconds slower than my last effort, but all done to standard. Pullups slowed me down quite a bit...couldn't grip the Rouge bars very well so I hustled over to the weight room and used the cable crossover machine whose bars are nice and spongy. And, best of all; no rips. |
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Did "Angie" with some changes: 100 pull ups (neutral position), 100 push ups, 100 sit ups (on GHD), and 100 squats. Completed in 17:45. This is half a minute off last time. The sit ups were knees to elbows and then back to a flat position. Anyone do these with a touch of your hand to the floor?
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Today did modified "Angie"
subbed 100 kettlebell swings w/35lb. kettlebell for 100 pull-ups. Did 100 push-ups 100 sit-ups anchored on the floor 100 squats My time: 29:09 |
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Pat I have never done a situp on the GHD like that
Diane D we finished 3rd out of 3 groups but the whole thing was a lot of fun, and like I said my son hurled a couple times, but after 6 weeks sitting around with a broken arm hey. What was neat about the thing was he was so far back on the last mile run the other 3 in your group finished the run then came back to run the rest of the way in with Kyle and I CFC WU WOD Grace 7:56 @ 135# WOD #2 3 rounds 20 pushup 20 BX jump @ 24" 20 wall ball @ 20# it was about 12 min Post WOD 3 rounds of 15 GHD situps |
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800 meters stairmaster level 10
50 jumping jacks 200 single unders "Angie" 100 pull ups 100 push ups 100 sit ups 100 squats 18:52 |
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Great "Angie" times every body. I'd just be finishing the pull ups in the times some of you have posted !
11/16/09 Row 2000m - 8:12.3 Ring and Handstand practice WOD Team workout for time and rounds. Row 8000m AMRAP 5 Burpees 10 Box jumps 15 Wall Balls Set C2 monitor at 8000m. Partner 1 starts to row. Partner 2 starts the burpees, etc. Partners switch every 1000m on the rower. 39:41 and 17 rounds *Warning* Shameless bragging to follow: I partnered with my 16 year old future fire breathing son. Out of 21 teams only 3 came in under 40 minutes on the row and we tied for the most rounds with one of them. We were just a tad slower on the row. Not too shabby for the youngest and second oldest persons in our box ! |
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[QUOTE=John Warkala;697121]I partnered with my 16 year old future fire breathing son. Out of 21 teams only 3 came in under 40 minutes on the row and we tied for the most rounds with one of them. We were just a tad slower on the row.
Not too shabby for the youngest and second oldest persons in our box ![/QUOTE] Way to grow old disgracefully! :pepper::pepper::pepper: Today- "Angie" - 9:30 - Situps were really slow - I'd rigged a swiss ball, door-fram pull up bar and a step stool for GHB and had to go slow to keep my balance through full ROM... Puppies and Buttercups: 25 Beginner Pull ups Push-ups - 10 off dresser (5,5), 25 off wall w/bar for full ROM (10,15) 20 Squats warmup: 5' light bowflex - rowing/lat pulldowns, 4 sun sals w/samson stretches cooldown: 10' walk, a few stretches |
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Today - 11/17/09
6AM workout with the Marine in Patrick's garage [B] Dueling Deadlifts[/B] I do one (#95), then the Marine does one (don't know the weight) I do two, then the Marine does two We progressed up through 10 [B]Dueling Thrusters[/B] I do one (#45), then the Marine does one (don't know the weight) I do two, then the Marine does two We progressed up through 10 3 X max rep tricep push-ups on dynamax ball I could only do three so I did them assisted (band around torso) and could do 12 Had fun working out with my husband. He is learning this stuff quickly and soon will be better than me (but he's under 50)! |
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Give 'em hell, [B]John[/B].
11-17-09 WU: 5-5-5 #45 OHS 5-10-15 dips 5-10-15 pushups 500m C2 1:58.8 [COLOR="Red"][B]PR! finally broke 2:00[/B][/COLOR] WOD: Fran 21-15-9 #75 thrusters and pullups 9:28.9 Initially kind of disappointed in this time...was nearly a minute and a half off my last Fran. Then I realized I increased the thruster weight from #65 to #75 and I was doing all pullups as Rx'd. I got nothing to complain about. |
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CFC WU
Push Press 5x65 5x85 5x95 5x115 5x135 5x135 WOD 3 Rounds 30 20# wallball shots 20 24" Box Jump 10 Jumping pullup 11:59 m/55/180 CrossFitChesterton |
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1/2 Angie
50 pullups, pushups, situps, squats. Assisted pullups. 11:22 |
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Respirator on
Stairmaster level 11, tabata intervals 30 work 10 rest, 8 rounds 50 jumping jacks 30 squats 200 single unders Respirator off "Fran" 21/15/9 reps #95 thrusters pull ups 5:11 Not a pr, but ok. |
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Since Saturday.
Sunday Rest Monday Deadlifts 5-5-3-3-3 225, 245, 275, 295, 295 Tuesday Jerk 2-2-1-1-1 95, 115, 135, 155, 155 Angie, Got smoked. Timed out (20 min max) with only 10 squats done. Just as recently as Sept did a 19:37. Another one of the guys (much younger) was in even worse shape so I guess I'm still in the hunt. Nonetheless, it was the first time I backpeddled on any of my WODS. |
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Today - 10/18/09
Noon workout on the front porch WU: Ran up and down the front steps about 20 times [B]Porch WOD:[/B] 4X 250 single-unders 25 sit-ups 15:31 I was very surprised at how long this took me. I was hoping for something between 10-12 min. Back to Patrick's garage with the Marine tomorrow morning. |
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Howdy all,
Just checking into say that I'll be off the forum for a bit. Had continuing problems with the surgery recovery. Went back to the surgeon for a check. Apparently, I did to much to early, including the dragging of my deployment gear all over London. The doc was way ahead of me though. When he did the surgery he sewed me up special knowing I would test his work. Smart man, I did. Only problem is that it is going to set me back another month and a half or so. I've had to be very careful about what I do or I end up in lots of pain. So it goes. You all take care. I'll try and check in every one in a while. Send me an e-mail once in a while. God speed. Charlie [B]Be Back Soon Broccoli[/B] :broc::broc::broc::broc::broc: |
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Charlie, that is pretty funny the surgeon knows your type! Rest up and recover and we'll see you in 2010! Or sooner if you feel like checking in and bragging on your rest days. ;)
I am soooooooooooooo sore from Eva yesterday. She kicked my *** and almost made me late for work1 :D |
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11-18-09
WU: 50-50-50 SU 10-15-20 situps 5-10-15 pushups 3-3-3 deadhang pullups 5-5-5 #40 KB goblet squats 500m C2 WOD: Elizabeth 21-15-9 #95 squat clean/ring dips 17:08.0 My first Elizabeth, I think. Took it extra slow on the the squat cleans. Probably could have gone somewhat higher with the weight but the knee (always with the knee). Ring dips were no problem, but had to break the first 21 into 12/9. [B]Charlie[/B], Give me a shout if you get bored sitting on the couch eating Cheetos. |
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Good luck Charlie.
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take care Charlie. You don't need an excuse---like doing exercise !--to be here. Chime in with as much as you can muster.
Did "Elizabeth" today: 21-15-9 reps for time of cleans 135# and ring dips. After 10 bad cleans with 135, I pealed off some plates and completed with 95#. This one took 10:27. First time for this WOD. Getting myself to drop into a squat with the 135 was the problem. Hang power cleans at 135 would have been doable, I think. |
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Charlie - take it easy.
11/16/09 Angie - did jumping pull ups 21.26 11/18/09 This was the coach's unique WOD Run T/M 800 meters 6% incline Bar rows 10, 10, till exhaustion Pushup and jumping drill Plank one minute Mountain climbers one minute 100 Squats in 2 minutes 40 KB swings #26 in one minute 25 KB swings RH and 25KB swings LH #26 20 KB FS RH and 20KB FS LH #26 1 minute each 15 KB PP RH and 15 KB PP LH #26 1 minutes each It was a real change and much appreciated |
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[B]Charlie[/B] - I agree with Pat - You don't need to be doing the WODs to post here! I for one appreciate your humor, your realism and your broccoli! Read our posts and let us know if we're doing great or dogging it.
Take care and can't wait to have you back full time!!!!!! |
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Good to hear from ya Charlie
CFC WU WOD 10 rounds 3 95# SDHP 3 Burpees :90 Rest 10 rounds 3 95# SDHP 3 Burpees 11:00 m/55/180 CrossfitChesterton |
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Charlie-
I look forward to seeing your next post. I hope your healing goes smoothly. Today I ran 2 miles on the road in 18:02 Rested 2 minutes Then ran 1 mile in 8:09 |
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[B]Charlie:[/B] No reason to stop posting, stay connected. Like to hear your progress on the road to recovery.
Respirator on 800 meters stairmaster level 10 5 burpees 50 jumping jacks 5 burpees 30 squats 5 burpees 300 single unders Respirator off "Elizabeth" (not as rx'd) 21/15/9 reps #135 cleans ring dips 8:11 Strained left hamstring 3 days ago. Swelling and bruising behind and above knee. Was able to do the last two workouts without issue. Today, pulling the bar from the floor to the rack position did hurt. Switched to power cleans after the first five reps to finish. Need more patience. And a younger body...:o |
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[B]Charlie[/B]- Best wishes for a speedy recovery. Please drop in and leave us some broccoli from time to time.
11/17/09 - Rest day 11/18/09 Row 2500m - 9:54.5 Indian Club drills WOD Hang power Clean (65% of your 1 rep max power clean) Perform 8 reps every minute on the minute for 8 minutes. (110#) Rest 2 minutes. Perform 16 reps with half the weight every minute on the minute for 8 minutes. Rest 1 minute Perform as many sit ups as possible in 2 minutes. (73) Post - WOD Ring practice |
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Take care [B]Charlie[/B], speedy recovery.
[B]11_16_09 unintended rest day (late appt)[/B] [B]11_17_09 (at home)[/B] Warmup: situps, pushups, squats [B]WOD 10 Rounds[/B] 250 meter row 7 strict press 95# (45# ladies) [I]MODIFIED[/I] Run 250M (no rower at home), 55# 25:xx... [I]55# was WAY too light, no broken sets, not even a pause!! Surprising.[/I] [B]11_18_09[/B] Warmup: Row 500 (2:00) - situps, back ext, squats, pushups [B]5 rounds for time of:[/B] 6 clean & jerks - 135# (85#) 40 double unders Rx - 16:08 [I]I could've (should've?) done this slower with more weight.[/I] What is a GOOD 500m row time for women?? PS if any of you ladies is due for a mammo - go get it done! |
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[B]Deb[/B] - See the current online world rankings at [URL="http://www.concept2.com/sranking03/rankings.asp"]http://www.concept2.com/sranking03/rankings.asp[/URL]. You can enter distance, gender and age and see where you stack up.
Today - 11/19/09 6AM workout with the Marine in Patrick's garage WU: 4X Jumping jacks Air squats Front-to-backs Shoulder pass-throughs Technique check with PVC: OHS, shoulder press, DL [B]WOD: 100 Back Squats[/B] 10 X 10 X 85# Fun! I love working out with my husband. |
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Charlie, take good care of yourself ... don't be a stranger. (Sending you healing chiles :pepper: :pepper: :pepper: :pepper: )
--------------------------- [B]11/19/09[/B] [B]Warmup[/B] - same [B]SN[/B] 45#x2 55x1 65x1 70x1x2 (matched PR, but were technically bad lifts-pressed out) 60x3 [B]CL&J[/B] 55#x2 65x1 75x1 85x1 90x1 [B]PR[/B] 95 F [B]CL[/B]: 85x1 [B]FSQ[/B]: 85x3 [B]WOD[/B] 5 RFT[LIST][*]5xL, 5xR one arm KB SN -15#[*]1 rope climb, subbed 3xtowel PLUs[/LIST][B]5:03[/B] 3:00 Ab Plank 10 x Russian leg thrusts L & R 20 x supermans ---------------------------------- Yeah, I'm getting somewhere on my own ! I was glad to see my PRs back even if in a small way. :) |
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11/19/09
Row 3500m - 13:54.4 Stretch and KB Drills WOD 7 Rounds for Time: 7 One arm Kettlebell Thrusters (1.5 pood) 7 One arm Overhead Lunges (1 pood) 7 One arm Kettlebell Swings (1.5 pood) 40 yard Sprint (My "sprint" is more like a shuffle, I usually sub rows for running but for 40 yards, it would have taken longer to strap into the rower !) 15:30 |
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Today - 11/20/09
Ran the 444 (steps) and went for a quick run (2.55 mi per MapMyRun). Sore from yesterday's 100 back squats, but good sore. |
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worked on skills today -- I'm happy w/squats and am going to focus on pull-ups and shoulder presses/pushes for Nov/Dec.
This stuff is fun - I actually woke up at 4:00 looking forward to the workout. made myself go back to sleep until the alarm at 5:30... Got a nice 45' in playing w/a variety of stuff... BF Rows - 50@ 20# Jumping Jacks - 50 Lat Pulls alt Wide Grip/Underhand-10s - 20#, 20#, 25#, 25#, 30# BF Rows - 50@ 30# Hip crossovers - 12 Boat Pose - 20 sec Shoulder press - 10 @ 10# Squats for form - 10 Sumo squat stretch - 5 Plank - 10 sec, Push-ups in plank 3 (collapsed at bottom), off knees 4 Lat pulldowns (3 wide grip, 3 underhand) 50#, 50#, 60# PullUps: 3x(5 sec hang, beginners 2,2,2 w/progressively more body weight, 2 negatives) various grips... End w/10 easy beginners. Shoulder presses -how high can I go? 3x10#db, 3x15#db, 2x20#db-had to jerk 2nd one stretch, walk... |
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11-20-09
Had to take a rest day yesterday; after following the main site for three days I was pretty blowed up. That and when I went to the surgeon for a knee follow-up she injected the joint with some pain killer and steroids. Hasn't seemed to help yet. We'll see. WU: 500m C2 slooooow 5-5-5 ring dips 10-10 #45 good mornings 10 #64 good mornings 5-5-5 HSPU WOD: AMRAP in 20min...kind of a modified Cindy to keep off the knee 5 pullups (alternated rings/kipping and deadhang every set) 10 pushups 15 ABMAT butterfly situps Managed 10 rounds +5 DH pullups It was good. Broke a nice sweat and felt appropriately worked out. |
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