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12/17/09

REST

12/18/09

WARMUP:

1000 meter run
30 squats
20 pushups
10 pullups

DEAD LIFT
5x185
5x225
5x255
5x275
3x285 (grip failed on 4)

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Getting close to finishing the physical therapy and training with the assistant. This has lengthened the warm up. Took the 0912177 work out of Squat Cleans:1-1-1-1-1-1-1. Changed this to attempt lifts that would meet good form. The goal today was to make sure that I got under the weight to at least parallel position. And not to attempt a weight that would challenge this.


Completed Squat cleans: 55-65-95-115-135.

Finished up with Hang power cleans: 135-145-155-165-175.


Next time I do this, I will have to start working on getting the elbows up without changing the allignment of the movement. Today went well.

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Warmup, 4,3,2,1
2 rounds, 4 min mindless cardio, 30 situps, 20 pushups, 10 pullups

WOD
Pull up ladder, only 13 rounds. Not happy with that.
Bench press 3-3-3-3-3 135-155-175-185-195

Cashout, 100 situps, 50 35# DB swings.

Got some cool snow around here. Sticking to everything.

Jeff

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Good morning, y'all-

I just found this thread. New to the board, been CF-ing since early October following the mainsite wod and using scaling from BrandX.

I have some age related issues- I am old, weak, and slow for starters. I can change the weak and slow part, so I am working on that.

I have been outfitting my home office as a garage gym. It used to be a garage but now it has tile floor, 1/2 bath, nice drywall, and a kitchen area. I work in it as a psychologist and now I work out in it, too. I slide some furniture around and I can do squats etc.

And I am joining one of my local affiliates for the coaching- after visiting orthopedic surgeons a few times, I want to have someone else look at my form and technique so I don't end up hurting myself due to pride or ignorance.

So-- just a note of introduction.

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Welcome Cliff. Keep posting. You did not say if you are a fully qualified over 50, but all are welcome.

On 12/18/09 I did
CFWUx3 w/assisted dips and 6 mins. running on treadmill

Back Squat 3-3-3-3-3
135-145-155-135-135

Bench Press 3-3-3-3-3
125-135-125-125-125

500m row for time
My time 1:52

Today 12/19/09
I Ran 5K 28:18 (27:23 for 3 miles 8:40, 9:25, 9:18 splits)
I had not run on the road in 2 and a half weeks and I felt it.

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Welcome aboard Cliff. Also a practicing psychologist. My story is not too different from yours. On the back end of some physical therapy and training with the PT assistant to attain better allignment. I'm a little over one year into this program.

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John-
I am not on FB. Just have not wanted to put the time in to keep up with something like that. Hardly fittin' this in sometimes.

I wonder about Stephen L. too? I know Terry D. has just gotten too busy.

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welcome Cliff
JJ have fun in Mexico (how could ya not)

CFCWU

WOD
8 rounds
5 95# squat clean thrusters
10 7' broad jump
15 vertical jump
31: something but I am certain I did 9 rounds ( lost count or thought I did around 5-6)

m/55/180/ ChrossFitChesterton

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OK, thanks for the welcomes, y'all. I am 56 btw- forgot to mention that part in my intro.

Today I did a scaled mainsite wod on a chilly gray Memphis afternoon.

5 rounds for time:
65x12 Thrusters
400m run through my 'hood.

22:12.

Now the wife and I get to go for a relaxing 4 mile walk around the University of Memphis.

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Nice to meet you [B]Cliff![/B]
[B]JSR[/B] - thanks for the info!
[B]JJ[/B] - yes - so much pharma around here. Years ago I did a lot of ciba, sandoz, parke-davis, warner lambert, Schering, Genentech, Pfizer, et al. Not so much of it anymore and all through other parties.


Rest 12/17 & 12/18 (holidays are interfering w/my wods!!)

[B]12-19-09 - Coach's Surprise Birthday WOD (12/25/71, he'll be 38)[/B]
12 pull-ups
38 double-unders
25 squat cleans (95#/65#)
38 box jumps
71 burpees
38 barbell hurdle hops
15:25

We had our holiday party afterward - pretty cool day!!:) Pretty awesome coach!!

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Welcome [B]Cliff[/B]

12/19/09

How's everybody doing ?

Exercise bike finally got here today !

WOD
10 minutes- Xbike 2.3 miles
71 rpm, lowest setting to work on ROM.

It ain't much bit what a mental boost ! At least I feel like I'm back in the game, if only just a little bit.

I ordered some rings from Muscledriver and they are already on the way. I should be cleared for some strict upper body work in about 10 days.

Gotta appreciate the small blessings ! (Like being able to put your sock on without the use of a special "tool"-next goal!)

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Welcome Cliff

John - I bet it's great to be on the bike

I can see you looking outside thinking about today's WOD

AMPAP - SNOW - move As Many Pounds AS Possible in one and a half hours.

I have no idea how much I did but it was great

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Hi everybody! 47 is getting close enough to 50. I work out at Crossfit Pacific Coast ([url]www.crossfitpacificcoast.com[/url]) in Santa Barbara, California. I post my workouts on their forum, but will add interesting stuff here.

I'm aiming for 48 consecutive pull-ups on 6/7/2010, which will be my 48th birthday.

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12/20/09

WOD 15 mins xbike -3.3 miles
ROM (Range of motion) drills for hip and leg.

Looks like a rest day tomorrow. The biggest danger for compromising my recovery is trying to do too much, too fast.

[B]Jay[/B]- For the first time since I moved into my house (17 years ago), I didn't have to move any snow. Kinda sucks because I have a nice Toro snow thrower and I like to play with it. I usually take care of a couple of elderly neighbors and another neighbor with a heart condition, too. I hope they made out alright.
We got about 2' in Bellmore, how'd you do down in Oceanside ?

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Cliff, Welcome. As long as you keep up with the CF you won't be weak and slow anymore, there's lots of proof on this thread.

Sunday,

Mindless Sweaty Cardio 35 minutes interval work.
Shoulder Press, 3-3-3-3-3 95, 115, 125, 125, 125 (PR)
Weighted pull ups, 3-3-3-3-3 25, 35, 45, 55, 60
Cashout, 50 non stop pushups
Funtime, Swim with the kids, shoot some hoops at Globo

Jeff

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Hola All (from not so sunny Mexico)!

Welcome [B]Cliff and Jim.[/B]

Saturday 12/19: REST

(like getting up at 5, flying to Chicago, then Cancun, then going through customs, then losing a bag, then getting on a shuttle for two hours, all with three little kids is REST!)

Sunday 12/20:

WARMUP:
500 meter run
20 pushups
30 squats
10 pullups

STRENGTH:
10 Turkish Get-Ups (alternating each side with 35 lb. dumbell)

WOD:
100 squats
100 pushups (60 clean/40 knees)
100 GHD situps
100 pullups (assisted)
25:25

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[QUOTE=John Warkala;713344]12/20/09

WOD 15 mins xbike -3.3 miles
ROM (Range of motion) drills for hip and leg.

Looks like a rest day tomorrow. The biggest danger for compromising my recovery is trying to do too much, too fast.

[B]Jay[/B]- For the first time since I moved into my house (17 years ago), I didn't have to move any snow. Kinda sucks because I have a nice Toro snow thrower and I like to play with it. I usually take care of a couple of elderly neighbors and another neighbor with a heart condition, too. I hope they made out alright.
We got about 2' in Bellmore, how'd you do down in Oceanside ?[/QUOTE]

We had about a foot and a half although the front of my house can get drifts and they get over three feet. I should have come over to borrow the blower.

When will you be able to go back to work?

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12/21 WOD.

5 Rounds For Time w/ (75#/45#)
5 Presses
10 Push Presses
15 Push Jerks

13:40 @ 65#. First round only took 1:00, but don't let that first round fool you. By the end, I was only able to do 1 press, 5 push presses, and 7 or 8 push jerks at a time.

Started with one round Tabata squats: 17 squats. This improved my prior effort of 13.

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12_21_09 Monday

Warmup: row 500, situps, squats, pushups

[B]WOD: HAPPY BIRTHDAY JANINE![/B] [I]My other coach's birthday; she's 34 today - an amazing athlete too. She scaled this UP and busted thru it in 14:02!!![/I]

For time:
17 toes to bar
17 pull-ups
17 kettlebell swings - 24kg (16kg)
17 goblet squats - 24kg (16kg)
17 handstand push-ups
34 overhead squats - 95# (65#)
17 handstand push-ups
17 goblet squats
17 kettlebell swings
17 pull-ups
17 toes to bar

16:53 [I]this was tough on my upper back.... need better ROM in the HSPU too.[/I]

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CFCWU
DL
115#x3
135#x3
225#x3
275#x3
295#x3
315#x3

WOD
800m row
25 65# hang snatch
25 65# OHS
800m row
13:01

m/55/180 CrossFitChesterton

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modified the mainsite 091221 workout: Diane. Working on HSPU in alt positions in P/T. So the workout called for 21,15, 9 resps of 225# DL and HSPU's. I subbed 135# OH presses. Completed in 9:42.

Found out that the same flexibility problem I have with OH Squats applies to HSPU's. My current HSPU's are like an incline press at a steeper ankle than would be done on a bench. This can work upside down. However, right side up with a barbell overhead, the bar falls. The PT is giving me lots of exercises to create more flex.----so work.

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modified the mainsite 091221 workout: Diane. Working on HSPU in alt positions in P/T. So the workout called for 21,15, 9 resps of 225# DL and HSPU's. I subbed 135# OH presses. Completed in 9:42.

Found out that the same flexibility problem I have with OH Squats applies to HSPU's. My current HSPU's are like an incline press at a steeper angle than would be done on a bench. This can work upside down. However, right side up with a barbell overhead, the bar falls. The PT is giving me lots of exercises to create more flex.----slow work.

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Today
CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Then did 5 rounds
400m run
15 OHS w/45lbs.
My time: 26:40

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Been bad about keeping up. I am supposed to be getting ready to retire and these young guys keep heaping work on me.

Any way..
Sunday - 1 hr hike in the snow covered hills of Iowa. Pretty exhausting.
Monday - 30 min of snow shoeing. Wanted to do more but the sun went down and it was getting dark.
Today - at the base field house gym - walk 0.8 mile; 3000m row; 0.8 mile walk with push-ups on every lap; 2000m row; 0.8 mile walk with more push ups.

Abs are a bit sore. I'll have to see how they are tomorrow.

We are supposed to get freezing rain tomorrow followed by a lot of snow. May have to break out the cross country skis.

[B]Snow Up to My Posterior Broccoli[/B]
:broc::broc::broc::broc::broc:

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Hey everyone! We did slamballs and wallballs today and I felt every one of my 45 years! Eek! Fun though!

And I don't think I have been here to mention it - on Saturday I got my first double unders. :D

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CFCWU

WOD 25 20 15 10 5

pullup
GHD situp
55lb KB swing

18:41

m/55180 CrossFitChesterton

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WTG [B]Diane[/B], Double Unders!! :highfive:

Warmup:
Row 500, pushups, squats, situps, back ext...

[B]12.22.2009-Tuesday-Day 2[/B]
10 rounds for time of:
10 sumo deadlift high pulls 95#/65#
15 box jumps (20")
16:03 [I]doesn't seem like I'll ever be fast at box jumps, LOL[/I]

PS [B]John Burch,[/B] going like gangbusters lately, keep it up! [B]John W[/B] progressing nicely.
[B]Charlie [/B]way to make the best of the snow situation! [B]Pat[/B] good work for you too - what exercises are you doing for flexibility?

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I've been a slacker, taken two days off in a row. But I had to congratulate Diane on the DUs. I've been practicing. I'm really beginning to take a liking to those. Might get me one of those fancy speed ropes.

Deb, Don't worry about not being "fast" on the box jumps. It's the height that counts!

Jeff

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Thanks Jeff! Suddenly I'm looking forward to double-unders! We are supposed to do 100 of them for time soon. I know it will take me a LONG time, but I'm eager to try!

Box jumps is another thing I need to work on. I wish they had short boxes at the gym because I am really afraid of the tall ones. :rolleyes:

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Jeff,
It's not slacking...you're recovering!

Raining hard today and the temp is starting to dip below freezing.. The boss is herding us out the door. Later.

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Today
3 rounds of 15 squats and 15 push-ups

5 rounds of
21 kettlebell swings w/35lb. kettlebell
21 dumbell shoulder press w/20lb. dumbells

then 5 rounds
Run 400m rest 3 mins. (running on local track)
My times: 2:15, 2:00, 1:59, 1:51, 2:05

3 sets of 10 pull-ups

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12/23/09

15 minutes x-bike 3.5 miles
ROM exercises

Tomorrow I begin the transition from two crutches to one crutch or a cane.

1-2 more weeks and I might get approved for basic upper body strength exercises.


Merry Christmas !

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Saw this in CFJ, [U]He's 51-and Getting Younger[/U]. Didn't know if it's been posted here.

[url]http://library.crossfit.com/premium/pdf/CFJ_Manfre_51andYounger.pdf?e=1261675366&h=b3cb3cbaa8fbfb878beb0865d73dff15[/url] (WFS)

Jeff

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Jeff, good find.

I pulled a groin/ab muscle/tie-in whatever. It feels better for not exercising. got some trx for this from the PT. Re-discovering the benefits of DSMO.

The DL and front squat workouts on the main site look really interesting:
1-10-1-20-1-30.

Oh well they will be there when this thing heals. Meanwhile, I got the day off to finish up Christmas preps. I am hosting for the family. Cooking as well. Plan to do most of this today so I can hang out more than I did on Thanksgiving. Too bad the grandsons are not coming---I'd have an excuse to order a bouncey again.

To all my CF buddies, have a great holiday--whatever you celebrate.:highfive:

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[B]12.24.2009-Thursday-Day 4[/B]


Warmup: Row 500, situps, back ext, squats.....

[B]WOD[/B] Feliz Navidad-a Tabata
double mash-ups (8 rounds) of:
ring rows/push-ups
[COLOR="Red"]rest exactly 4 minutes[/COLOR]
squats/back extensions
460

HAPPY HOLIDAYS EVERYONE!!

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12/23
CFCWU
WOD
3 rounds
15 burpee
5 CJ @ 135#
300m row
12:03

12/24
15 rounds
5 pullup
10 pushup
15 squat
18:00 Thank you Deb B. And merry Xmas to everyone

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I hope that all of you are enjoying this beautiful holiday. Feeling a little restless with the box closed. The Ovation channel on cable is doing the Battle of the Nutcrackers. Saw the Royal Ballet of London earlier. Now the Bolsoi is performing---they are so incredibly athletic---almost like the Cirque.

So if you cannot get to it, let your "mirror neurons" do the work.;)

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Merry Christmas and all that! Rest day here. I needed it!

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Today ran 5K

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Merry Christmas-

A quiet kid-less Christmas at our house- my kids are all visiting their mom in KY and the wife's kid is with his dad in Vicksburg, MS.

The wife and I did this today:

AMRAP 12 minutes
10 Jumping Jacks
5 Burpees
10 Situps
10 KB swings.

Kept up a good pace- I finished 7 rounds, the wife finished 6.