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Deadlift:
132 X 5 220 X 3 264 X 2 308# 5 X 1 |
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Did my normal North Shore and gym workouts Wednesday, Thursday and today but haven't had time to post details. Preparing for a bus trip to Washington, DC tomorrow (actually leaving Pittsburgh at 3:45am). Will be back at it on Monday and posting as usual. Have a great weekend everyone!
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After a frustrating day at Social Security Admin. making changes to my SS account and trying to register for Medicare, I was ready for a good work out.
Today was Barbara. 5 rounds, each timed separately of 20 Pull Ups, 30 Push Ups, 40 Sit UPs, and 50 Squats. Did the Sit Ups on a GHD stand. --bending to 90 degrees. Bending to the floor seems scary to me. If I ever go back to an affiliate again I may try. The times were: 4:13, 4:46, 4:55, 5:09, and 6:16. Pukie wanted to make an appearance starting with the third set. I took the 5th set as my "cash out":rofl: By the end I was doing the exercises in sets of 5 and 10's. |
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WOD
5 Floor to O/H 135# anyway, for me it was the push press, push jerk run 240' with 35# KB each hand 4 floor to O/H @135# run 240' \w70# 3 of same 2 of same 1 of same time 8:15 did some bench press from the floor and also some GHD situps and back extensions finished with knees to elbow 20 and 15 |
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[B]09/11/2009[/B]
Never forget. 100' walking lunge with 35# db each hand (no 30's) 30 x 24" box jumps 20 wtd pullups (used 40# wt vest) 4 rds 24:30 |
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[I][B]090911 FRIDAY
[/B][/I][B][I]Warm-up: [/I]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles [B]CF Redding WU [I]WOD: [/I]Skill Work. Partial Wall Squats (unweighted) [/B]10 X 5. Toes against wall, lead with butt, keep knees over feet/toes, lower about 6 inches or so without letting knees touch wall. [B]Hang Power Clean drills. [/B]PVC X 5 X 2. 45# X 5 X 3. [I]I did these slowly and methodically, ensuring I led with my butt, not my knees and then drove from/through my heels. Made a [B]WORLD[/B] of difference, even at such a light weight. This was all I had time for today, but doing just this fried my posterior chain and lower back. It's obvious I need more strengthening work. [B]Prayers and rememberences for the families of our 9-11 heros and those other victims who gave their lives that day. [/B] [/I] |
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[B]Friday 090911[/B]
Five rounds for time: 7 Deadlifts, 315lbs. 21 Knees to Elbows 14:52 rx'd I am with Scott... I know I will never forget. The 1 World Trade Center is currently under construction at the site and at 1,776 ft (541 m) upon completion in 2011, will become one of the tallest buildings in North America. |
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Hello, I'm back. And Scott, I'm not skulking. Just went on a little trip up to Washington State and back. The hernia repair is mending nicely. Pain/discomfort is pretty much non-existent, as long as I don't don't do something like carry a 4x8 sheet of 3/4 inch plywood from the front yard to the back yard. :rofl: I'm definitely ready to start doing some light activity. Looks like everyone has been doing well.
Chow Baby |
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9/10/09
Rest Day 9/11/09 Rest Day 9/12/09 It was nice to feel a little refreshed after 3 rest days in the past 5 days. CFWUx3 Ran 6 mins. On treadmill Did 30 Burpees Back squat 10x45lbs. 10x95lbs. 10x125lbs. 5x125lbs. 5x125lbs. Shoulder Press 10x45lbs. 10x75lbs. 5x85lbs. 5x85lbs. 30 knees to elbows 50x45lbs. bench press Rowed for 5 minutes |
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did a different kind of day. Drove up to Sedona and hiked around the beautiful red rocks. It's been a few years since I was up there. Hard to believe how developed it's become. Oak Creek did not seem as deep as usual. So I refrained from diving at Grasshopper Point.
Good to hear from you Charlie. |
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9/13/09
Row 2500m - 10:04.7 WOD 10-9-8-7-6-5-4-3-2-1 reps KB swing (2 pood) Box jumps Pull ups Push ups 14:15 |
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Charlie, the local lumber yard is sponsoring a competition--------:)
Did the "Diane" workout today. 21-15-9 reps of 225 DL and HSPU. I used the near by Smith machine to anchor my toes for the HSPU. Completed in 6:05. Thought that I had done this one before but couldn't find it in my log. My gym is holding a non-competition event on 9-26 called 108 Sun Salutations. Of course the yoga people are calling this a participation event and not a competition. :rofl: I took yoga for several years and there was allot of very subtle competition between the younger women in the classes. I looked at it and thought that for competition, I would do 108 burpees---so I signed up. |
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Ran 4 miles on the road in 40:05
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9/12/09
WU back extensions GHD situps knees to elbow WOD 3 rounds for time 1 MU 3 DL @ 295# 5 HSPU 7 2 pood KB swings 8:09 could only make two hand stand pu on last round finish ed with 3 PJ @ 135# post work out 5 rounds 20 DU 15 O/H squat @ 65# m/54/183 |
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1 Attachment(s)
Had a great trip to DC over the weekend (photo below)
Today - 09/14/09 6AM group workout on the North Shore with Patrick 5X 40 lunge walks 20 bench jumps 50 squats 5X15 bench dips 4X10 sec plank into 10 sec gradual lowering to bottom of push-up push-ups to failure - 24 |
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[B]Mark -[/B] Is that Breck in the "Iceland Sven Attacks the Sandbag Sprint" video on the 2009 CrossFit Games page?
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9-14-09
Bike to gym WU: 2000m C2 9:12.7 15 pass throughs 2x5 dips 2x5 DH Pullups 15 OHS w/ PVC 5xeach leg romanian lunges Deadlifts: (with 5 dead hang pullups between each set) #45x5 #95x6 #115x5 #135x5 #185x5 #205x5 #225x5 #135x15 OHS w/ #45 bar 3x5 Biked home |
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Pat, I love Sedona! My mother and stepdad live in Glendale, AZ.
After over-doing it last week, I had several rest days. Yesterday was 21-15-9 of pullups and burpees. Short but sweet to accommodate football fans. Today, another rest day. Tomorrow I will be back on track with three days on, one day off. Yay! |
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Diane-
That is Breck dead last in the Iceland Sven video. I thought he would excel in that particular workout, but he seemed sluggish from the start. Some of the others runners had picked up their bags and run ten steps before Breck took his first step. The judges were a little lax at the start of that race, as Sven is clearly on the move well before the start signal. That should have been a false start. Could have been a big deal if Sven had ended up overall Champion. That was a brutal run for everyone. |
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Woke up early. Tried an easy 2000m on the C2 rower. 9:03.6. Had targeted a 10 min row, but I kept accelerating gradually. Felt pretty good. Then I emptied the dishwasher, fed the animals, and even vacuumed a little. Wife thought I was off my rocker. And she was right.
[B]Easy Row'n Broccoli[/B] :broc::broc::broc::broc::broc: |
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Sounds like you are on the mend, Charles! :D
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Back to training after two days at local festivals promoting my box.
Today: Press: Max single up to 140 (PR) Power clean + clean, 75%, 3 x 2 Snatch Balance, 3 x 2 x 65%, 3 x 70%, 3 x 2 x 75% Push press, 75%, 5 x 5 |
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Charlie, nice job getting off the rocker.
John and John, great job with the KB swings. That's hard work. Today I did a modified "Annie". 50-40-30-20-10 rep sets of Double Unders and situps. I substituted step ups on a 24" box for the DU's. Sit ups were on a GHD or the floor when someone jumped in. Finished in 16:10. |
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9/14/09
Row 7500m -30:14.9 WOD 3 rds for time 100m walking lunge 30 push ups 1 rope climb 26:18 Gassed after the long row. Should've saved the row until tomorrow as the Fall Rowing Challenge with Concept 2 starts. |
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I really enjoy reading Broccoli Charlie's posts...glad he's back.
Took Saturday off and did a side job (garage floor coating) with my son, it was well worth it, as we both made some much needed extra cash. Bought a 5 cubic foot chest freezer off craigslist ($50) and 20lbs of grass fed beef with some of the money. I got this book called Primal Blueprint written by Mark Sisson, I am about half way through. Very interesting read so far, plus it's helping me and my wife get motivated and continue changing our life style. We recently joined a local CSA farm, we get a box of fresh organic veggies and a dozen free range eggs delivered every week now, only $160 for 12 weeks of veggies...the heirloom tomatoes are out of this world. We had some venison burgers for dinner tonight. Tomorrow the wife is making Basque Lamb stew (grass fed of course) with almond meal muffins..should be interesting. [B]Monday 090914[/B] 6 rounds for time of: Run 400 meters 25 Burpees 27:59 rx'd |
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9/14/
Tabata gone bad-:20 work and :10 rest of 8 rounds each 10' wall ball @ 20# SDHP @ 75# BX jump @ 20" push press @ 75# row no totals clean & jerk 3 3 3 3 3 last 3 @ 155# |
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Today - 09/15/09
11AM workout in the gym with Bill WU: Stretching Run to gym Row 500m [B]Quick and fun today:[/B] Sit-ups: 60 seconds - 54 Deadlifts: 5X125 5X130 3X135 3X3X140 Sit-ups: 60 seconds - 59 Row 500m - 1:59 (stuck at 1:59 - can't seem to go faster post workout) Run up the hill to home (with some loser parked in a truck making smutty remarks - WUWT?) [B]Mark[/B] - Breck might have finished last in the heat, but it was the fasted heat of the day! |
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Did 3 rounds of “Barbara” (20pullups-30pushups-40sit-ups-50squats) as Rx’d and 2 more rounds cut in half.
My times: 8:30, 10:58, 11:55, and 4:33 and 5:20 for the two cut in half. |
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Terry, let us know how you like the book. I poke around Mark’s Daily Apple a lot. Good stuff there.
Diane, I’m sure those were complimentary remarks. Or maybe complementary in the sense that they were free. My workout today was weak, but I did it. Hope to have more umph tomorrow. I am happy to be back on track. |
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Nice easy workout this morning. Walk a 1/4 mile, jog/run a 1/4 mile X4. Then 2 sets of presses using barbell only.
Then had a follow up appointment with the surgeon. I was told to knock off the lifting for a little while longer - about three more weeks. Then I can start light and ramp up. They did encourage aerobic stuff for now, but I'm thinking they're not familiar with a metcon workout, so "jogging", rowing", "biking", etc. A bit frustrating. Some things I know I can't try yet, like sit ups, but being restricted from light lifting seems a bit silly. [B]Wimpy Aerobic Broccoli[/B] :broc::broc::broc::broc::broc: Brad was teasing me about not doing any weight lifting just yet. So I threatened to put him in a blender and turn him into a green smoothy. Shut him up. |
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[B]9/12[/B]
WU: Situps, Back Ext., Pushups, PU, Squats WOD: 500 meter row 21 wall ball shots - 20# (16#) 21 knees to elbows 500 meter row 15 wall ball shots 15 knees to elbows 500 meter row 9 wall ball shots 9 knees to elbows 13:16 (k2e need work, and I shouldve rested, not much in the tank) [B]9/13[/B] local 5k (hills! plus Im awful at consistent pacing, 9 at the 1st mile, a stitch, I walked some ;)) 31:47 [B]9/14[/B] WU: Row 500, Situps, Back Ext., Pushups, Squats WOD: "The Bear Complex": Modified from main site, with a time component 5 rounds of 7 cycles with 1 minute rest between rounds of: 1 power clean - 95# (65# F) 1 front squat 1 push press/jerk 1 back squat 1 push press/jerk (behind the neck) To Rx, NO RE-GRIPPING the bar when it is on the ground. We had a time limit of 25 mins... This was kinda tough, I don't know if I could handle adding progressive weight...I forgot to do good second pulls in the cleans. 10:34 [B]9/15[/B] WU: Row, Situps, Back Ext., Pushups, Squats WOD: Diane: 21-15-9 225# (155# F) DL, Handstand Pushups (less plates on the floor for the HSPU this time) 7:xx (I forget how many secs, sr. moment) Still amazed reading here, everyone seems to do so much more work & weight...:) this all would be so much easier, if only I could breathe during it!! |
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[QUOTE=Deb Borbone;664279][B]9/12[/B]
Still amazed reading here, everyone seems to do so much more work & weight...:) this all would be so much easier, if only I could breathe during it!![/QUOTE] :rofl::rofl: Hence the term: "fire breather". Great job on those work outs. |
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[B]Charlie![/B] - Good to see you back. Well, as back as you can get. I feel your pain. Well, not the pain in the same location...heck, you get the idea.
[B]Diane D.[/B] - Inappropriate remarks aside; they say you know you're getting old when they stop looking altogether. [B]Diane M.[/B] - Complementary. Funny. Reminds me of a joke about talking bar peanuts. [B]Terry[/B] - Thanks for the CSA tip. I have been grumbling for sometime re: fresh, clean food here. The nearest Whole Foods is 115 miles away. During my research I found this site (WFS...[url]http://www.localharvest.org/[/url]). What a deal. And there's a nearby CSA provider. I'm stoked. |
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[QUOTE=John Scott Rezendes;664343][B]Terry[/B] - Thanks for the CSA tip. I have been grumbling for sometime re: fresh, clean food here. The nearest Whole Foods is 115 miles away. During my research I found this site (WFS...[url]http://www.localharvest.org/[/url]). What a deal. And there's a nearby CSA provider. I'm stoked.[/QUOTE]
Thats cool... that's how we found our farm (indirectly), Danny our fellow trainer read about CSA in Michael Pollan's book "In defense of food" then he found [URL="http://www.freshedibles.org/index.html"]Fresh Edibles Farm[/URL] WFS. So we took a trip out there. We are fortunate to live here in the California Central Valley which is one the most productive agriculture areas in the US, fresh veggies and fruits are abundant here. I can remember how much I missed fresh produce when I moved away from CA for 13 years to AZ and then MA. [B]Tuesday 090915[/B] CF Football 8 rounds of: 100 yard sprints *The focus is to run at maximal speed for all 8 sprints *Rest 45 seconds between sprints Post fastest time to comments. 16.0 in 2" grass barefoot |
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9/15/09
Row 5555m - 22:23.1 KB drills Halos, Figure 8's, etc 1 arm KB snatch 5X3 (2 pood) each arm 1 arm KB clean and press 4x5 (1.5 pood) each arm "Annie with a little press" 50-40-30-20-10 Double unders (subbed single unders 5:1) Sit ups BB press (95#-15-12-9-6-3) 19:35 Finally back to my pre-vacation weight ! |
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[B]Terry & John [/B]- reading with interest!
(I made nut bars last weekend, also inside out eggroll, can't keep it in the house.) Been eating more cabbage/spinach/eggplant of late, & feeling weaker! Don't know if its the wods... I should ask charlie if it's the missing the broccoli...;)(sounds like you're recovering nicely, charlie!) [B]Pat -[/B] been at this CF for 5 months, it'll take me years to even attempt to keep up with you guys! have a great day everyone! |
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Today - 09/16/09
6AM group workout on the North Shore with Patrick 5X 20 lunge walks 15 squat jumps 25 bench dips 5X 10 jumping Bulgarians (each leg) 15 push-ups 20 alternating lunge jumps 3X 1 minute plank 25 sit-ups (normally I can rip through any amount of sit-ups but the last 25 were teeth-gritters after the 3rd plank) [B]Diane[/B] - "complimentary" - you're hilarious! [B]Deb[/B] - I know what you mean about that breathing thing. I frequently think a third lung would be very handy [B]Charlie[/B] - Wimpy Aerobic Broccoli is better than no broccoli at all! [B]John W[/B] - I like the added press to Annie. That is a really good idea. |
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9-16-09
Bike to gym WU: 1000m C2 4:35 Front Squat (first attempt post-op) WU: #45x10 then: #95x3 #115x3 #135x3 #155x3 #175x1 (2&3 [COLOR="Red"]Fail[/COLOR]) #115x6 I'm pretty happy with this considering my FS PR is #175 performed two weeks prior to the knee surgery. I was feeling kinda froggy so I finished with: 10-9-8-7-6-5-4-3-2-1 #20 wallball shots 1-2-3-4-5-6-7-8-9-10 pullups with 60 jump rope singles between each set 17:41 pretty happy with this as well; my first jump rope since you know what. Bike home. Mow lawn. |
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No work out today. Survival training today until early, pretty much all academic. Started early this morning and went to 6 PM or so. Still a fascinating subject for me. Was supposed to go out for the accompanying field training tomorrow, but I am not allowed to go with the recent surgery. Probably a good call since just the academic portion made me somewhat sore.
My heel pain is back since running yesterday. Really wish that would go away. Going to row tomorrow. |
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John Scott congrats on your journey back
5 rounds of 65# power snatch O/H squat 2 snatch squat 1 round of above @ 75# WU 3 rounds 15 GHD situps 15 back extensions WOD 5 rounds for time 100m run 10 burpees 10 pull ups 11:12 post 100 Russian KB swings @ 70 # |
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