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[B]GOOD LUCK TERRY - [COLOR="Red"]GO GET 'EM!!![/COLOR][/B]

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[B]MIA's!!! JSR - where r u? Jeff?? JW? Ladies?[/B] hope all is well....


[B]07.13.2010-Tuesday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup - Run 400, step & stretch, step & pull, ham kick, lunge & twist, empty jacket, floor sweeps, shoulder mobility & stretch....

[B]WOD:[/B]
For time or 15 minutes, whatever comes first, of:
45 kettlebell swings - 24kg (16kg)
45 burpee box jumps - 24" (20")
45 ring rows
45 ring dips
[B]11:15 - modified dips[/B] unbroken swings & BBJ - went back to the skinny band for the dips - full ROM, killer!! I think Im better with the band and more ROM cuz I can still only do a few unassisted in wods.

Run 400

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WU
5 pushup
10 KB swings @ 55#
5 jumps
10 KB swings
5 pushup
10 KB swings
5 jumps
10 walking lunge
6 backward lunge

WOD
150 jump rope
50 situps
120 jump rope
40 situps
90 jump rope
30 situps
60 jump rope
20 situps
30 jump rope
10 situps

Post WOD
1 mile run

3 rounds
:30 battiling ropes
10 pullup

m/55/178 CrossFitChesterton

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[I][B]100713 TUESDAY - - REST DAY

[/B][/I]Unplanned, but welcomed rest day. Pretty good DOMS from the first WOD in over a week, plus a twelve-hour work day (with my long commute)......we were busy enough I probably got in a mile or two just inside Starbucks! :run:

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[QUOTE=Stephen R. Lampl;808528][B]Bill,

[/B]Props on the DL (driver's license) PR for your son! And Props to you on the BS PR (and of course the run).

Getting used to wearing a weight vest for my warm-up walks. Didn't realize the good those could do![/QUOTE]

Stephen,

Thanks for the kudos. What kind of weight vest did you get? I like the idea of training with a weright vest. I read some of them interfere with shoulder movement.

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7/14 WOD

“Cindy”
AMRAP 20 Minutes
5 Pull Ups
10 Push Ups
15 Squats

16 rounds. Believe it or not, this is the first time I've done full Cindy. (I did 1/2 Cindy and got 11 rounds, which about killed me a couple months ago.) My hands were getting so sweaty on the inside pull up bar I had to drop off bar a couple of times; otherwise, I could have gone 5 straight on each round. All push ups chest to deck. All squats legit.

Nice big crowd this morning.

The Claw

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Just got back to town from week of vacation:
while away did some body weight exercise and running/hiking/dirtbike

5.1m--hills/trails/road:54min
9mile hike:
5.3mile run--road: 48min
3mile run--trail: 27min
50 push-ups/50 ab mat sit-ups daily working on unbroken FRM PU PR
managed 35/10/5 (shooting for 50!)

Did FGB today for the first time! Now that is a workout!!
Scaled Push-press weight to 65--forearms still trashed from 40mile dirt bike trail ride
31/20/30/15/15
24/14/20/12/14
20/14/20/11/14
Total: 274

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two bad nights sleep and I am a mess. Cash flow and collections---got to put some muscle behind these two. That is create and enact solutions. Not beat the "whatever" out of my clients.:yikes:

Got up early today and took a 3-4 mile hike in South Mountain @ 6Am. It was really good. Temp at that time was 98 degrees.:smiley_ev:smiley_ev:smiley_ev

so the planned Filthy 50 will just have to wait for another day.

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Busy couple of days
[B]
100713 Tuesday[/B]

[B]WU:[/B]
Row 750m
500m@ ~2:00+min/500m
250m@ ~1:40 to 1:50 min/500m

Pass throughs
Shoulder rolls

[B]WOD:
[/B]10 RFT
-3 10# weighted strict pull ups green band assisted
-5 strict pull ups green band assisted
-7 Kipping pull ups:pepper:
23:52

[I]Tore up my hands pretty good![/I]

[B]100714 Wednesday

WU:[/B]
3x10
pistols (5 each leg)
push ups
push presses (PVC)

[B]WOD:[/B]

30 45# weighted Abmat sit ups
25 45# weighted "Good Mornings"

12:44!

[I]Wore sterile pads under my[/I] [I]weight lifting gloves which made it easy![/I]:smiley_ev

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[B]07.14.2010-Wednesday (Happy Birthday Kat!)[/B]
Holy sore triceps, Batman!!!

AM: 30 Burpees 15# Vest


PM: Warmup - Run 400m, pushups, situps, step & stretch, step & pull, ham kick, lunge & twist, empty jacket, floor scraper, pec corner & doorway stretch, shoulder mobility, OHS drill, stretch

[B]WOD:
"Jumping Jackie" (Its mixed up girl month)[/B]
For time:
50 double unders
2 rounds of: 25 thrusters - 65# (45#), 15 pull-ups
50 double unders
((sub 50 lateral tuck jumps for double unders))
[B]10:10 Rx[/B] We had a choice to scale this up to 100 DU and CTB Pullups but I didn't. Not bad, surprised the thrusters were so slow, did the pullups with gloves the first round & a half, took 'em off cuz still can't get a good grip and get a good number of PU in a row...oh well. I need a grip lesson!

Practiced some pullups; tried a wider grip, tried chest to bar...

[B]Shoulder Rehab[/B]
Rows 1x10x45# barbell, 1x10x65# barbell
One arm row 2x10x15#
Protraction/Retractions 3x20x15# dumbbells


[B]Skill - HSPU[/B]
on 25#plate+2 abmats - 5 (too easy)
on 25#plate+1 abmat - 2 (couldn't even kip one after the two)
on 25#plate+1 abmat & skinny towel (5x4)
practiced kipping; work in progress!!

[B]Strength - DL 3x3 90%[/B]
1x5x185#
1x3x210#
2x3x215#
4x3x220#
My coach said these didn't look very hard for me...
Oh I forgot to check in my other log, that might be a reps PR!!

[B]Good Mornings[/B]
4x10x45# Good Morning

(I forgot a cooldown row or run, darn)

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WU
2x20 GHD back ext
2x20 GHD situps

Hang Clean
3@95#
3@115
3@135
1@155
1@175
F@185

WOD
30 C&J @ 115#

still sore from Sunday and Monday, down day I was not feeling the Love

m/55/178 CrossFitChesterton

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[QUOTE=Deb Borbone;810581][B]MIA's!!! JSR - where r u? Jeff?? JW? Ladies?[/B] hope all is well....
[/QUOTE]


Deb,

All is well. Travel and family vacation getting in the way of posting. Thanks for asking.

Spent the last 5 days at Devil's Lake Wisconsin camping with the fam. Will post some picture on FB. Got to the box today,

Deads

5x 130
5x 155
5x 180
5x 225
3x 255
1+x 285 8x completed

[B]Annie,[/B] 9:31

DU and Situps 50-40-30-20-10

PR by 3:01!

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[quote=Bill Houghton;810860]Stephen,

Thanks for the kudos. What kind of weight vest did you get? I like the idea of training with a weright vest. I read some of them interfere with shoulder movement.[/quote]
Bill,

I forget the brand name of the two heavier ones (50#) at our box. I use one of those for my walks and the 20# (a "Gold's Gym brand - - they're sold at Wal-mart, I believe) for the push-ups/pull-ups. I think they belong to our box for everyone to use. The 50s are a bit restrictive - - they're built for kids who look like twigs.....hard to get the stupid things over my shoulders and harder yet to get 'em off when I'm all sweaty. Neither they or the 20# is too bad in terms of shoulder restriction, but I wouldn't want to do more than pull-ups for "arms overhead" type stuff. I think they would pose a problem with presses, etc.

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[QUOTE=Deb Borbone;810581][B]MIA's!!! JSR - where r u? Jeff?? JW? Ladies?[/B] hope all is well....[/QUOTE]

Deb, Thanks. It's nice to be missed. I took a week off, then got hit with some business travel, then vacation (got in some wicked handstands) so I have not been keeping up with the board too well. Been loosely following you all though.

Yesterday got back at it.

DL
5x 130
5x 155
5x 180

5x 225
3x 255
1+ 285 8 reps completed

Annie, 50-40-30-20-10 Double unders, situps

9:31

2 PRs.

1) 3 minutes off my time from January.
2) 39 Unbroken double unders.


[B]Terry, If you're following right now.

GOOD LUCK. KICK SOME MASTER'S ***. SHOW THE YOUNG GUNS WHAT US OLD BIG DAWGS CAN DO!! [/B]

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07.14.10:
Month 5, Week 2, Wendler 5/3/1, Bench Press and Pullup Day

WARMUP—
Pullups
5x#3 band
5x#2 band
3x #1 band
Bench Press
5x100
5-125
3x150

STRENGTH—
Pullups
3x #1 band +5 pounds
3xBW
4xBW+5 pounds ([B]F-5[/B])
Bench Press
3x175
3x200
3x225

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[I][B]100715 THURSDAY - - Hamstring Rehab day #6. [/B][/I]

[I][B]Warm-up:
[/B][/I]1 mile walk/slow run with 50# vest. Jogged about 600m total. Hamstring felt great!
DROM
Arm Circles
Shoulder Pass Throughs
Body Circles
15 Pull-ups (dead hang) - 6, 6, 3, added 4 more = 19
15 Ring Dips (got three, did the rest jumping up, lowering slowly into full ROM dip
10 Push-ups
10 Hip extensions
20 Ab-mat sit-ups

[I][B]WOD: Hamstring Rehab ....
[/B][/I]Back Squats 3 X 25 X 65#, then 1 X 10 X 65#

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STRENGTH/SKILL

Look who made the Thursday's front page at TriCities website

[URL="http://www.tricitiescrossfit.com/"]http://www.tricitiescrossfit.com/[/URL] (WFS)


Thursday,

STRENGTH

Deadhang Pullups:

4 x Max Reps

-3 minutes rest

12, 10, 9, 6 Total=37

CONDITIONING

Shuttle Workout

10 Rounds:
-Run 15m
-Backwards run 15m
-Run 30m
-Walking lunge 15m
-bounding burpees 15m

This was a biach! It was only 92 degrees outside! Time, 17:09

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[I][B]"......Look who made the Thursday's front page at TriCities website!"

[/B][/I]Nice photo, Jeff. Does you a lot more justice than that small avatar photo!

[I][B]100716 FRIDAY - Hamstring Rehab Day #7

Warm-up:
[/B][/I]250m Row
DROM
Arm Circles
Pass Throughs
Body Circles
15 Pull-ups (dead hang) 5, 5, 5.
15 Ring Dips 3, 7, 5 (not full ROM, but as deep as I could go without scaling).
10 Push-ups
20 Ab-Mat sit-ups

[I][B]WOD: 7 Rounds for Time of:
[/B][/I]3 HSPU [B]---> Knees on GHD[/B]
5 Hang Power Cleans - 155#/75# [B]---> 95#[/B]
7 Chest to Bar Pull-ups
[B]TIME = [/B]7:48

[I]This was a great hamstring rehab workout. 95# was a good weight for me. Felt the pull in the hamstrings, but it was not detrimental to healing. HPC/Power Clean skills are better, but still need work. First two rounds the HPCs felt solid and pulls to rack position were quick. Form degraded to "yucky" by the last round. Also, I could not hold a handstand against the wall for the life of me today.....[/I]

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Oh man, I started to watch the Games when I was home for lunch, and I didn't have long, but I kept hearing Terry's name! Now I need to get back home and watch the master's men! :)

Hello everyone! I've been around, just not posting. Hope everyone is well.

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Terry just pulled 485 in the games for 2nd in the deadlift :pepper::pepper::pepper::pepper::pepper:

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[B]07.15.2010-Thursday REST DAY[/B]
AM: 30 Burpees 15# Vest



[B]07.16.2010-Friday[/B]
AM: 30 Burpees 15# Vest


PM: Warmup - Row 500, pushups, situps, squats, pec stretch (rushing b/c people were waiting for me)

[B]WOD: NE Sectional Chipper[/B] (This is the one that I screwed up my shoulder on so I really wanted to complete it)
For time or 17 minutes (whatever comes first) of:
30 overhead squats - 95# (55#)
30 chest to bar pull-ups
30 power snatch - 95# (55#)
30 toes to bar
30 sumo deadlift high pulls - 95# (55#)
30 squats
30 kettlebell swings - 24kg (16kg)
[B]199 Reps (Modified - no chest to bar)[/B] Darnit! I'dve had it under 17 if I hadn't had the healing hand rips (gloves on, gloves off, gloves on - I lost a good few minutes doing that; I know excuses excuses! hurting hands was the worst of this workout). But I cant complain, I can still move both my arms!!

Squats:
3x10x85#
8x95#
8x95#
(was interrupted at this point - low squats working on ROM and speed)

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[B]Terry - 485# DL!?! You ROCK!

Jeff - Awesome vacation pict!

100715 Thursday

WU:

[/B]10 Pass throughs
PVC push downs & twists
1 gym length (50ft) walking lunge twists
1 gym length (50ft) walking reverse lunges
1 gym length (50ft) inch worms (2 push ups each)
2 gym lengths (50ft) butt kickers
2 gym lengths (50ft) high knees
1 gym length (50ft) Frankenstein walks
1 gym length (50ft) hip openers
1 gym length (50ft) hip closers
4 gym length (50ft) sprints

[B]WOD:
[/B]1-1-1-1-1-1-1 Thrusters
115#-125#-135#-155# (PR!:pepper:)-165# (PR!:pepper:)-170 (f)-135-135

[I]Felt my form was the issue. If I can work through the "popping the hip", I think I can do higher Thrusters![/I]

[B]100716 Friday

WU[/B]:

Pass throughs
I'm calling this "Amber" after our instructor who was featured in a PBS video on EOD women, so we're giving her a WHOLE bunch of crap about it!;)
3X15
Push ups
Pull ups [I](My hands are still torn up from Tuesday's "Pullupathon"[/I])
GHD back extension
Abmat sit ups
Dips

[B]WOD:[/B]
"Nancy"
5 RFT
15 45# overhead squats
400m

21:51

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Terry, you showed them what a beast you are. Awesome lift. Keep it up.

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WU
2x12 walking lunge
3x10 pullup
2x15 air squat
30 pushup

Push Jerk one each
@ 95#
@115
@135
@155
@165
@175

WOD 275# DL and GHD situp
12
9
6
3
5:20

tear em up Terry

m/55/178 CrossFitChesterton

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Terry, great lift.

DM--good to see you again.

Friday 100716

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Warm up and last of hamstring repair. 20X 95, 15X115, 10X135 Stiff Leg Dead Lift, 2X 315 DEAD LIFT.

405-285-405-225-405-165. Total was 1890.

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[B]Terry,

[/B]Awesome lift!

[B]Diane M.,

[/B]Nice to see you back on the boards.

[B]Mark,

[/B]Likewise! Been wondering how you were!

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Bike to and from Box 8 to 12 mile each way ?

WU
2x10 65# O/H squat
2x10 GHD sit up
1x15 back ext

WOD 3 rounds
run 1/2 mile
10 pullup
10 push jerk @ 115#

23:16

GO get em Terry!! :kicking0:

m/55/178 CrossFitChesterton

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[QUOTE=Stephen R. Lampl;811988]Nice photo, Jeff. Does you a lot more justice than that small avatar photo!

[/I][/QUOTE]

thanks

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Yeah, Saw Terry's lift online also. Awesome!

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7/17 WOD

Crossfit Total
Back squat: 225-235f-235f
Press: 95-115-125f
Deadlift: 275-195f-285
Total: 625

Psyched to do Crossfit Total, but disappointed in my results. BS and DL failed at less than my PR's; Press equaled my PR (if I had been smarter about it, I would have gone for 120# Elite Goal, but 115# seemed so easy I was sure I would get 125#.) As noted before, I have been under incredible stress lately, not getting nearly enough good sleep, and was eating crappy road food for the last couple days. I do seem to be setting PR's at making excuses, however. ;)

The Claw

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Friday

STRENGTH/SKILL

5-3-1+
Press

5x 45
5x 55
5x 65

5x 80
3x 95
1x 105 8x

CONDITIONING

For Time:

1000m Row
Then:
5 Rounds of:

-5 Pullups
-10 Push ups
-15 Squats

Not sure of my time right now. think i left notes at work.

Saturday,

Hang out and watch the games

Sunday

Garage WOD

ME HSPU, 3 rounds, 3,4 8

Run 400
21 pullups
21 ring dips
run 400
15 pullups
15 ring dips
run 400
9 pullups
9 ring dips


Just finish watching the Masters. Awesome work everyone.

[B][SIZE="4"]Terry, way to finish strong! 5th Overall!! Congrats[/SIZE][/B] [SIZE="4"]:notworth::notworth::notworth:[/SIZE]

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Congratulations Terry! Very impressive!

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Great Job, Terry! Congratulations!

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[QUOTE=Diane Mahoney;812619][B]Congratulations Terry! Very impressive![/B][/QUOTE]

Hey Di, long time, no see. How's the Paleo going?

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07.17.10:
Month 5, Week 3, Wendler 5/3/1, OHS Day

WARMUP—
OHS
5x55
5x65
3x80

STRENGTH—
OHS
3X90
3x105
1x115 (F-2, lost control of weight overhead, while coming back up out of squat)

WOD—
30 box jumps (20")
15 HSPU (feet on 20" box)
20 box jumps
10 HSPU

4:38 (been under a ton of stress with some family issues and it is affecting my workouts)

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07.18.10:
Work at the hunting property (mostly hauling 50 lb. sacks of feed in 1/4 mile increments), 7 laps in the pool before the thunder and lightning started

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Thanks for the Props everyone. It was a great experience.
Getting ready to fly out of Long Beach today and get back to a more normal routine.

I am happy with my performance, I was kind of bummed after the first WOD, OHS and running are my two biggest weaknesses...and it showed. But hey I am way better at it now than a year ago. I thought CF HQ did a good job with WOD selection, as it encompassed endurance, strength and a metcon with intensity. The Masters are a great group of guys and gals, I hope they do it next year.

Talk to you all later.

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John, I fell off the Paleo wagon to try another diet, and then I started doing more Body-for-Life eating...but I am naturally going back to it now that I am having fresh produce delivered weekly. :) Lots of yummy fruit for carbs.

Sorry you're having family issues. :(

Terry, we're proud of you. :super:

I saw parts of the Games over the weekend. It was really good for me to see that woman struggling with double-unders. :) And after a week off from CrossFit (seven days of yoga, om), wouldn't you know, my first workout back was double-unders and manmakers.

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7/19 WOD

Baseline: 4:20.

10-1
Power Cleans (135#/95#)
Burpees
Round 1 = 10 Power Cleans, 10 Burpees
Round 2 = 9 Power Cleans, 9 Burpees etc.

I seem to be moving backwards on Baseline: Previous time was 4:09, time before that was 4:08.

WOD 16:30 @ 115#. It always takes me a bunch of reps before I start getting my elbows around quickly enough. Able to string together 4 cleans for a while, which helped with speed. Burpees were more like "crawlies" since they went so slow.

I have not set a PR in a while, and my performances are pretty consistently off-peak. I need to go back to the drawing board regarding better food and more sleep. I was inspired by the performances of the Crossfit Games Masters. I'd love to compete in two years when I'm 50, but my current numbers won't get me there. Time to start pushing!

The Claw

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Terry, great great job! Congratulations. :notworth:

The Claw