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wod
8 rounds - db swings 10x55# and bench press 10x135#

20 min. bike

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Knees still stiff from Monday workout.

did workout from 100330: 7 RFT of 3X L-PUll ups and 185# Fr. Sq X 7. L-Pull Ups done w. knees up and 135# Fr. Sq. Finished in 7:28.

Take a look at the video on the main site for lower back hyper extension. Really takes the tension out of the area.

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[I][B]100331 WEDNESDAY

REST DAY.

[/B][/I]Worked today also, so I missed doing "Barbara" at our Box.....one of my favorite WODs. Would have been interesting to see how I'd have done. Soon......

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One year until I become an official (not "auditing") member of this thread.

Taking the lacrosse team outside for the first time today. Will get some sprints in, but that's it. Back at 5/3/1 tomorrow.

Treating myself to some more gear for my basement gym. Some nice thick floor mats Rogue is selling for $25 a piece (leftover from the Arnold), a pair of 15 lb. bumpers, another Oly bar, some chalk.

Man, you get boring when you're old. :rofl:

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[QUOTE=John Burch;761916]Terry I see you running in a heat with Freddy Camacho from OneWorld
did you get to meet Freddy, looks like he runs a pretty cool box, where the members have a lot of fun[/QUOTE]
Yeah I talked to him a couple times, I was supposed to be in the heat before him, I had written down his heat times too so I could watch him...he kick's a$$ for being over 40, if there was an over 40 group he would have finished 1st. I follow his blog and work outs a lot. One of the members at our gym "Johnny" use to work out at OneWorld and knows him well. You're right, he runs a great box and it is a lot of fun, specially his annual fishing tournament.

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3/30 WOD

400m run
21 Dumbbell Thrusters (35#)
21 K2Es
400m run
15 Thrusters
15 K2Es
400 m run
9 Thrusters
9 K2Es

13:38 as Rx'd. This just sucked, especially the thrusters. Personal life craziness still in full bloom, and really playing hell with my workouts. Light at the end of the tunnel for late next week, though. Thank goodness.

The Claw

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Cholesterol improvement: not what I'd hoped, but better overall and in every category.

TOTAL HDL LDL VLDL TRIGLYCERIDES

11/2 283 57 183 43 214
3/27 274 64 180 30 151

Still high on the LDL, but real low on the VLDL and the jury's out scientifically on LDL anyway. VLDL is the bad stuff. Higher on HDL, also good. And triglycerides much improved.

There are still a couple of areas of my regular diet that are not rigidly (or even semi-rigidly) Paleo, and there I can improve.

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[QUOTE=John Jaeckel;762479]Cholesterol improvement: not what I'd hoped, but better overall and in every category.[/QUOTE]

Good job. I experienced similar improvement, although my last test was in 2007. Improvement in all areas, bringing me within normal on most factors, and only slight out of normal otherwise.

I'm not on any meds like statins etc., and I eat Zone-ish, and try to stay away from processed foods, but I'm a long way from perfect. I figure as long as I'm trending better, it's good.

The Claw

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[QUOTE=John Jaeckel;762479]Cholesterol improvement: not what I'd hoped, but better overall and in every category.

TOTAL HDL LDL VLDL TRIGLYCERIDES

11/2 283 57 183 43 214
3/27 274 64 180 30 151

Still high on the LDL, but real low on the VLDL and the jury's out scientifically on LDL anyway. VLDL is the bad stuff. Higher on HDL, also good. And triglycerides much improved.

There are still a couple of areas of my regular diet that are not rigidly (or even semi-rigidly) Paleo, and there I can improve.[/QUOTE]

for several years my Total was @ 180. After months on around 80% Paleo it dropped to 171 in 10/09. Just got results from 3/10 at 159. I get these when I donate blood. I used to eat oatmeal and whey protein shake almost every morning. Now, it's eggs most mornings. Some times w. sweet potato, no toast.

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Day 7 ...
of my 100 leaping burpees (burpees with a broadjump) for 100days!

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[QUOTE=John Jaeckel;762479]Cholesterol improvement: not what I'd hoped, but better overall and in every category.

TOTAL HDL LDL VLDL TRIGLYCERIDES

11/2 283 57 183 43 214
3/27 274 64 180 30 151

Still high on the LDL, but real low on the VLDL and the jury's out scientifically on LDL anyway. VLDL is the bad stuff. Higher on HDL, also good. And triglycerides much improved.

There are still a couple of areas of my regular diet that are not rigidly (or even semi-rigidly) Paleo, and there I can improve.[/QUOTE]

Hey John, I just had mine done 2 weeks ago.

TOTAL-265
HDL-66
LDL -185
TRIGLYCERIDES-70

I used to be on meds for high cholesterol but quit because in my opinion the side effects were not worth it. My diet has been pretty good for the last year, very strict Paleo. I feel better than ever, my body fat is way down.

I think this whole thing about high cholesterol is really subjective.
Have you had the test where they measure particle size? LDL is calculated and it's really more important to find out what the particle size is, large particles are better, there is new data out there that suggest that particle size is a better indicator of coronary risk. You can have low LDL an be at high risk if particles are small or vice versa, be at low risk with high LDL and large particles.

We have an over 50 member in our gym who had a TRIGLYCERIDE level of over 400, 6 months after paleo it was down to 80.

check these links out both WFS
[url]http://www.proteinpower.com/drmike/weight-loss/low-carbohydrate-diets-increase-ldl-debunking-the-myth/[/url]
[url]http://www.marksdailyapple.com/forum/topic/cholesterol-a-primer[/url]

and listen to Robb's webcast episode 19
[url]http://*************/2010/03/16/the-paleolithic-solution-episode-19/[/url]

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Thursday, April 1st,

3 sets for times:
Run 800 m @ 80% 4:04, 4:23, 4:22
rest 3 min
Row 800 m @ 80% 2:56, 3:05, 2:59
rest 3 min

Today's a rest day. Well, sort of. Taking the kids to Museum of Science and Industry, IMAX Hubble Space Show, then Chinatown.

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[QUOTE=Terry Dickman;762588]Hey John, I just had mine done 2 weeks ago.

TOTAL-265
HDL-66
LDL -185
TRIGLYCERIDES-70

I used to be on meds for high cholesterol but quit because in my opinion the side effects were not worth it. My diet has been pretty good for the last year, very strict Paleo. I feel better than ever, my body fat is way down.

I think this whole thing about high cholesterol is really subjective.
Have you had the test where they measure particle size? LDL is calculated and it's really more important to find out what the particle size is, large particles are better, there is new data out there that suggest that particle size is a better indicator of coronary risk. You can have low LDL an be at high risk if particles are small or vice versa, be at low risk with high LDL and large particles.

We have an over 50 member in our gym who had a TRIGLYCERIDE level of over 400, 6 months after paleo it was down to 80.

check these links out both WFS
[url]http://www.proteinpower.com/drmike/weight-loss/low-carbohydrate-diets-increase-ldl-debunking-the-myth/[/url]
[url]http://www.marksdailyapple.com/forum/topic/cholesterol-a-primer[/url]

and listen to Robb's webcast episode 19
[url]http://*************/2010/03/16/the-paleolithic-solution-episode-19/[/url][/QUOTE]

Hey Terry, yeah, I listen to Robb's podcasts pretty much every night. GREAT stuff. I think my triglycerides were as high as they were because I sort of fell off the wagon on booze a couple of times the week leading up to my test. I have been really good on Paleo, though I do need to eliminate the odd bowl of ice cream.

I have not had my LDL particles examined, but I have a suspicion that mine is as high as it is largely due to exercise, not diet. There's a lot of evidence that muscular inflammation from heavy training causes elevated LDL, and that's not a bad thing. The Framingham Heart Study clearly states that there is zero correlation between elevated LDL and heart disease risk. But there is with VLDL (and by association, triglycerides).

Seems like the latest science points to HDL being optimally high and triglycerides/VLDL being optimally low as the key to reducing your heart disease risk. And that said, I feel pretty good about where I am and what I am trending toward.

Conversely, I read a great article (online—no link available right now) about "Wheat Belly", by an MD, basically talking about the low HDL and high triglyceride numbers (and borderline diabetic FBG) of physically active people who eat the USDA recommended 10-12 servings a day of grains.

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4/2 WOD

”100 Up”
Take weight from the ground to overhead in any fashion that you’d like. However, every time that the weight is put down it’s time to run 400M.
Weights – 95# barbell/ 45# dumbbells (alternate after each run)

26:05 @ 75# barbell, 35# dumbbells, power cleans and jerks on all reps. Another very hard WOD! Did sets of about 20-30, so only three runs. Resting barball on back of neck was a bad idea. It was too hard to bring it over head, and then it just fell hard, stressing grip. Resting bar in lap while hunched over was most efficient rest. Resting dumbbells on legs above knees was pretty efficient too. Toward ends of each set I was resting between each lift. Augie just plugged away like a piston, and was done in about half my time; Glenn cranked them out too. KJ picked an enormous weight and once again dug very, very deep to finish this one. I won't be sad if this doesn't come up again for a couple years/ever.

The Claw

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04/02/10:
(3rd Week, Wendler 5/3/1, OHS Day)

WARMUP:
re-configured my gym, which involved a lot of schlepping weights and equipment (and 110 lb. mats) around
OHS 5x45, 5x55, 3x65
Full body stretch
PVC rollovers

STRENGTH:
OHS
5x80
3x90
8x100

WOD:
100 Ball Slams (25 lb)
5:01

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[QUOTE=Jim Cordes;762803]4/2 WOD

”100 Up”
Take weight from the ground to overhead in any fashion that you’d like. However, every time that the weight is put down it’s time to run 400M.
Weights – 95# barbell/ 45# dumbbells (alternate after each run)

26:05 @ 75# barbell, 35# dumbbells, power cleans and jerks on all reps. Another very hard WOD! Did sets of about 20-30, so only three runs.[B] Resting barball on back of neck was a bad idea. It was too hard to bring it over head, and then it just fell hard, stressing grip.[/B] Resting bar in lap while hunched over was most efficient rest. Resting dumbbells on legs above knees was pretty efficient too. Toward ends of each set I was resting between each lift. Augie just plugged away like a piston, and was done in about half my time; Glenn cranked them out too. KJ picked an enormous weight and once again dug very, very deep to finish this one. I won't be sad if this doesn't come up again for a couple years/ever.

The Claw[/QUOTE]

Funny, I would have done a lot of it with behind the neck jerks

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Did "Tabata Something Else". 4 exercises: Pull ups, push ups, sit ups, and squats do for 20 sec, 10 sec off for 8 rounds each. No rest between exercises. Did 62 Pull ups, 82 Push ups, 67 Sit ups (on ground, not GHD), 183 squats. This is no PR. still a great workout.

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4-2-10

Beautiful day here in southern GA so I executed a 13 mile bike ride as a warm up and pretty much discovered the folly of it too late.

WOD: 3-3-3-3-3 Hang Power Cleans
115x10
125x3
135x3
145x3
155x3
165 [COLOR="Red"]F[/COLOR]

Was just plain ol' gassed early on and my form suffered mightily as a result. My 1 RM for the HPC is #175. Live to fight another day.

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[QUOTE=John Jaeckel;762846]Funny, I would have done a lot of it with behind the neck jerks[/QUOTE]

Except that the movement was floor to overhead, so doing behind the neck jerks meant extra distance clearing my head and going back down to shoulder. I tended to put bar in rest position after completing an overhead rep, so it came down behind my head, then I had to pop it up and over on its way down to the ground.

(Man, there's a lot of stratergy in this stuff. :rolleyes:)

The Claw

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CFC WU

Pushpress
5@ 95#
5@ 115
5@ 135
5@ 150
5@ 160

WOD
10-1 95# snatch
1-10 95# thruster
25:08

felt strong in the early rounds then the thrusters came into play

m/55/178 CrossFit Chesterton

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John J,

Oops. A day late. Happy Birthday man.

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[QUOTE=Jim Cordes;762910][B]Except that the movement was floor to overhead, so doing behind the neck jerks meant extra distance clearing my head and going back down to shoulder.[/B] I tended to put bar in rest position after completing an overhead rep, so it came down behind my head, then I had to pop it up and over on its way down to the ground.

(Man, there's a lot of stratergy in this stuff. :rolleyes:)

The Claw[/QUOTE]

i gotcha

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[B]4/2/2010 am workout[/B]
For time:

25 squats
25 push-ups
25 pull-ups
25 sit-ups
50 squats
50 push-ups
50 pull-ups
50 sit-ups
75 squats
75 push-ups
75 pull-ups
75 sit-ups

Time 31:26

[B]4/2/2010 pm workout[/B]

Power Cleans 5x3 with 185 lbs
3x15 Supine Ring Rows

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CFC WOD

WOD
21 DL@225#
15 GHD situps
15 DL
10 GHD
9 DL
5 GHD
5:12

O sorry J.J i forgot to tell you happy Brithday also

m/55/178 CrossFit Chesterton

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[B]Happy Birthday John J!![/B] (Senior moment, haha :p)

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JJ happy birthday.

Crossfit Class today. After warm up, we did class in sumo deadlift. Finished w. reps of 275. Main set was AMRAS burpee leap frogs in 10 minutes. Completed 48. Cool downs w. dynamic stretching.

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Saturday

AM,

A1. Back Squat 6,6,4,4,2,2; rest 180 sec
165, 185, 205, 205, 225, 225

A2. CTB Chin Ups - 20 unbroken x 6; rest 180 sec
Not Unbroken 14, 15, 16, 16, 11, 13

B1. DB Walking Lunges 6/leg x 3; rest 120 sec 40#, 45#, 50#
B2. GHD Sit Ups 2 hands overhead @ 2121; 20 x 3; rest 120 sec 3 sets Unbroken

PM

5 x [1 min for as many rounds]:
4 burpees
15 unbroken double unders
rest 3 min b/t rounds

Results not good. Sometimes you got a Double under, sometimes you don't.

2 rounds, 5/13,2 5/Unbroken
1+rounds, 5/15, 5/3
<1round, 5/7
1+rounds, 5/31,2 5/3
<1round, 5/7

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I'm a dollar short and a day late, but Happy belated B-Day, John J.!

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[I][B]100404 SUNDAY[/B][/I][B] [I]Happy Easter!

[/I][/B]Last three days (and today) off - - relatives from out of area up visiting and helping to celebrate Chery's birthday and Easter......

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[B]Everybody,

Happy Easter and thanks for the birthday wishes![/B]


04.03.10: Rest. Very tired, took a nap in the afternoon, fell asleep around 9:30, then up from 12:45 to 4:30 with some kind of intestinal thing. Ugh.

04.04.10:
(Week 4, Wendler 5/3/1. Dead Lift De-Load Day)

Dead Lift 5x135, 5x155, 5x185
Full Body Stretch
3 Sets Dead Hang Pullups x5, x4, x4

25 pushups
Pose run 3/4 mile
25 pushups
Pose run 3/4 mile
25 pushups
25 Situps

Think I am finally getting the hang of pose. Last 1/4 mile or so, in spite of sore, tight calves, got into a nice rhythm and it felt very natural.

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Happy easter gang. Now go out there and practice those fertility rites! Yet one more thing to thank the Irish for!:notworth:

So Friday, I did Tabata Something Else. Yesterday in class we did the burpee broad jumps. After Friday, I experienced some chest pain---felt muscular. After class and some lunch, the pain increased. So I went to my local urgent care center to have things checked out. EKG revealed a slight bradycardia. My pulse rate is usually lower than 60. So once again, I appear to have damaged a chest muscle. This happened before in my early 50's when I decided to learn butterfly for an upcoming swim meet. The doc ordered lidocaine patches.

So she ordered a week off from upper body exercise. What is that? Maybe a week to cycle or work on back squat? Not exercise?

Telling this doc that the damage could have come from push ups sounded crazy even to me. My wife opined that I should have told the doc the conditions that the push ups were performed.;)

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[QUOTE=Pat Quigley;763450]Telling this doc that the damage could have come from push ups sounded crazy even to me. My wife opined that I should have told the doc the conditions that the push ups were performed.;)[/QUOTE]

Probably would have given the Doc a heart attack. Hope it all turns out OK.

The Claw

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[QUOTE=Terry Dickman;763069][B]4/2/2010 am workout[/B]
For time:

25 squats
25 push-ups
25 pull-ups
25 sit-ups
50 squats
50 push-ups
50 pull-ups
50 sit-ups
75 squats
75 push-ups
75 pull-ups
75 sit-ups

Time 31:26[/QUOTE]

Wow! That looks like a tough one! Good job!

The Claw

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4/3 Easter-themed WOD

3 Rounds of:
Plank hold while teammate (aka "Disciple") ran 400m. (The runner would "find" an Easter egg in the Easter basket (aka Pukie bucket) and we would have to do whatever the paper inside the egg said.)
Then 1 min rest.
Egg workout for 3 minutes.
1 min rest.
Plank hold. (If anyone went down on either plank hold, we had to do a burpee per time someone fell.)

Plank holds were about 1:30 to 1:45. Was able to hold them pretty well. Thanks to fast Disciples Kate, Zach, and Fielding; we only had to do one burpee (which was explained as dropping only because the anonymous crossfitter -- whom we'll call "Eric" -- thought Malzone said Zach was back).

Egg workouts were:
Med ball v-twists. (Unknown number @ 20#. Lots of down time during 3 minutes.)
Sit-ups. (Did 90 at consistent pace, no breaks.)
Lunges. (101, minor breaks.)

Team workouts are a fun variant on the individual WOD. Warmed up with tire flip relays and POSE running drills. Starting to get the hang of POSE running, but think I need to focus on landing more on balls of my feet, instead of what I'm currently doing, which is landing on whole foot at once.

The Claw

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Happy Easter all.

After church and before the feast,

400m Repeats, 5 rounds. 400m run/200m walk

1:38
1:41
1:50
1:47
1:43

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CFC closed on Sunday. @ home
am WU 1000m row 4:45
500m 1:47
back squat
3x12 @95#
3x12 @115#

in the pm
week 14 Recon Ron with a twist
15 10 9 8 8 pullup

15 10 9 8 8 ringdip

15 10 9 8 8 pushup

m/55/180 CrossFit Chesterton

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4/5 WOD

Overhead Squats
3-3-3-3-3
75-95-95-105-115 (2 only)

Then 3 Rounds For Time of:
20 med ball cleans (20#/14#)
20 kb swings (1.5pd/1pd)

6:20 as Rx'd.

Got sooo close to getting 3rd rep up at 115#. These are definitely challenging, and I was pleased to get to full depth on all reps (except one, which rep I repeated to get three legit ones in). Fail was by falling forward. If I did not have to fail forward, I could have gone up to 120# or maybe even 125#, because everything else seemed fine.

Three tweaks: Using hook grip made them harder, so I used non-hook grip. Because I tend to collapse my right knee inward, I tried to shift my weight slightly to the right, which helped me keep form. Third tweak was to make sure I engaged shoulders up and out. Held bar with middle finger over outer ring on bar, which seemed to be a good width. All in all, these have never seemed more comfortable, and I think some more weight is in the very near future.

3 RFT was just fun, I always love swinging the kettlebell!

The Claw

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I just joined this discussion board. I am glad to see that there are other over 50 folks here.

I signed up for the masters weekend in Washington. Anybody else going?

Michael

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Michael,

Welcome. Glad to have more on the thread. There are a couple of us are venturing into the games. I'm going to Masters in Colorado at the end of the month. Terry just finished NorCal Sectionals but did it the hard way, with all the young guns.

How long have you been crossfitting? You work out at an affiliate?

Jeff

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Hi, Jeff.

I have been within an affiliate just over one year. Here is our afilliate:

[url]http://www.crossfitbreakthrough.com/site/[/url]

We had a Fran day today.... always fun! I improved my PR by about a minute.

Michael