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[I][B]090225 THURSDAY - - worked out at CrossFit 360, Long Beach.

[/B]p.m. workout this time - - and plenty of coffee earlier in the day, so I was [B]READY!!!

Warm-up
Row 500m easy/moderate: 2:00
10 push-ups
10 ab mat sit-ups
5 pull-ups
5 dips
10 PVC OHS
Shoulder dislocates 10 X 1
Body circles 10 X 2

WOD: Front Squat to Push Press 3, 3, 3, 3, 3. Perform a FS, then reposition hands and perform a push press without re-racking bar. Post loads. Dropping the bar or re-racking ends the round.
Warm-up: 45# empty bar X about 10[/B] (form check by trainer since I was a visitor, and several reps afterward).
[B]75# X 3
95# X 3
115# X 3
125# X 3
[COLOR=Red]135# X 3 PR! (for FS).
[COLOR=Black]
Kipping pull-up practice. 5, 5, 4, 5, 4, 5 = 28. [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Still not opening the hips "explosively" enough, so I'm kinda "horsing" myself up to the bar. Don't look so much like a hooked fish anymore, though...:rofl:

[B]Functional workout - -
GTG up the stairs at my sister's place, pick my cranky 3 yr old nephew up, and put him back to bed. At last count, approx. 15 reps.
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[/B][/COLOR][/COLOR][/I]Diane,

Sorry you had to work late yesterday. I'd be disappointed too. Looks like you made up for it today though - -nice work on the WOD!!

Mark,

Wow, that was quite a workout - - great run times and then all that other stuff! Cool!

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[B]WOD 2-25-09[/B]
Front Squat

3-3-3-3-3 reps
155, 175, 185, 195, 215

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Thanks Steve I am enjoying giving the young boys a run every night.
I like the doing the last session of the day at 6pm. I walk and in and can kind of get an idea how hard the work out is by eveyone's time on the board. Its funny how CF WODs have so many equalizers, the young ones lap me around the track but when we hit the wieghts I can catch up (most of the time). Long as I try to keep up with Damien I know I am in for a helluva work out.:)

[IMG]http://CrossFitexcel.typepad.com/.a/6a00e550619c1888330112790de60d28a4-320pi[/IMG]

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[quote=Terry Dickman;527378][B]WOD 2-25-09[/B]
Front Squat

3-3-3-3-3 reps
155, 175, 185, 195, 215

[/quote]

Seriously strong work, Terry! WOOT WOOT!!

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I am still alive, but have been out of town with no computer access. I will catch up on my postings in a couple of days. I have been getting to workout.

Today I ran 1/2 mile on the road
did CFWUx3

Did Bench Press
5x135lbs. 3 sets
8x115lbs. 2 sets

Power Cleans
10x95lbs., 4 sets

Clean and Jerk
5x95lbs.

Ran 1/2 mile on the road

A couple of days ago I got to row on a C2 where the computer actually worked. Did 2000m row w/splits of 2:08, 3:00, 2:13, 2:30
Wish the computer worked on the C2 at my regular gym. It really made me work harder seeing how slow I was going.

I was in Austin today with temps in the 90's.

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This thread is quiet. Can't wait to hear about Steves L1 cert.

Mark, Nice job on your last WOD. At least you have a rower. I am seriously thinking about getting a new C2.

[B]WOD 3-2-09[/B]
"Helen"
Three rounds for time:
400m Run
21 Kettlebell Swings 53 lbs
12 Pull-ups

My time was 12:12 (PR)
last time was 15:03 about a month ago.

I got my wife and 17 year old daughter doing CrossFit now, my wife on her 2nd week, tonight was my daughters first night.
Gina and Mel.

[IMG]http://CrossFitexcel.typepad.com/.a/6a00e550619c188833011168a596a7970c-320pi[/IMG]

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[quote=Terry Dickman;531160].....This thread is quiet. Can't wait to hear about Steves L1 cert.

Mark, Nice job on your last WOD. At least you have a rower. I am seriously thinking about getting a new C2.

[B]WOD 3-2-09[/B]
"Helen"
Three rounds for time:
400m Run
21 Kettlebell Swings 53 lbs
12 Pull-ups

My time was 12:12 (PR)
last time was 15:03 about a month ago.

I got my wife and 17 year old daughter doing CrossFit now, my wife on her 2nd week, tonight was my daughters first night.
Gina and Mel.

[/quote]

Terry,

Congrats with now having both your wife and daughter involved in CrossFit! That is so awesome. I'm glad Gina kept with it - - she worked really hard that day I was down there....I'm going to slowly introduce Cheryll to it as her shoulder improves and she finishes her physical therapy.

Great job on your Helen PR! Awesome time! I am definitely overdue to pay her a visit!

I've been going crazy looking on Craigs List for a good used C-2. Seems they get snatched up right away if the price is decent, so it's a case of who can e-mail or call the seller first.....others are so high-priced you might as well get a new one. I wonder if we order ours together if we could get a discount? :D

As for my cert.......[I][B]WOW![/B][/I] I only had limited access to the net while I was at my sister's place and the motel's (San Diego) was hit and miss. BlackBerry sucks for typing on, tho its internet capabilities are very good. I'll post my log entries below (separately). If you have the time and chance, you gotta go. You are such an awesome CFer you'd just wow the rest of the crowd showing what an over 50 guy can do! You'd also have a blast.

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[I][B]090228

LEVEL 1 CERTIFICATION AT CFSD, DAY 1.

[/B][/I]Well.....color me even more enthused than I've been since I started CF! Absolutely priceless to be able to put into practice (with proper correction), the fundamental movements of CrossFit. Trainers are [B]awesome![/B]

We did some Tabata BTB squats today also......I was hoping for a bit better, but I'll take my score of [B]9[/B] happily - - These were [I][B]hard![/B][/I] Legs were NOT happy....

Fran went quite a bit better. I scaled back from my previous Fran to raise intensity. Today:
21 - 15 - 9 of:
75# Thrusters
Jumping Pull-ups
[B]Time = 6:20[/B] (Previous: 02/18/2009 as Rx'd at 11:33).

Looking forward to tomorrow's training and workout(s)!
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[I][B]090301 LEVEL-1 CERTIFICATION AT CFSD, DAY 2[/B][/I]

[I]Review of concepts and rudiments learned / discussed yesterday. A "drop-in" guest at the cert for the Nutrition section of the course; Robb Wolf! How awesome is that!

A fun WOD to end the morning -
[B]AMRAP in 10:00
10 X 24" box jumps
10 X 1 pood Kb swings
200m run (subbed 250m row - [/B]R/achilles still complaining[B])
Got 100m shy of 4 rounds.....BLEH![/B] (Lowest score of the class - - I was disappointed but the rows took longer so I guess I shouldn't be too upset).

Afternoon fun - - broke out into our groups to cover:
[B]Snatches
Kipping pull-ups and an intro into butterfly kips
Hip extensions, back extensions, and GHD situps
Rowing ([COLOR=Red]PR'd[/COLOR] my 500m by 7 seconds - - [COLOR=Red]1:40![/COLOR])
Muscle-ups [/B](Still need to work on this one a bit)

Finished up with CF Programming. I'm gonna have to watch myself with this one....I am crazy enough to try [B]anything [/B]once! Just shouldn't subject clients to it....:D

Summing it all up: I thought I was hooked on this stuff before the cert and didn't think it was possible to be more enthusiastic about it. Now I am [U]really[/U] stoked. There is so much for me to work on I almost don't know where to start and want to do it all.....time to prioritize.......
_____________________________________________________________

[/I][B]090302[/B]. REST DAY - - Travel to AZ. Hope to workout at CF Sedona tomorrow.
DOMS has hit....Quads from an old man have been transplanted on my body...foam roller time!

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Stephen,
Thanks for sharing all the info about your Cert. Sounds like you had a blast, and they got some great performances out of you with that FRAN and the Rowing PR. I look forward to seeing how all that enthusiasm continues to drive you to excel even further.

Terry,
All I can say is...You are strong. Getting to your strength level is something I would love to do, but it is probably not going to happen. I will keep trying.

My workouts
3/2/09
Did CFWUx3 w/assisted pull-ups

Did modified “Helen” w/45lb. dumbbell swings and all running on treadmill at 0% incline. My time: 16:15 (new PR)

3/3/09
Did CFWUx3

Did Deadlift 1-1-1-1-1-1-1.
I did 245-265-245-245-255-255-255 (at 265 I felt a little twinge in my right hamstring which made me back off and not increase)

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Steve, Mark, Thanks so much for the compliments.

Steve, great job on all the PR’s…your experience at the cert sounds awesome. You will have to fill me in on the details…sounds exciting!

Mark, You know I read all this stuff on the forums people asking how can I get bigger, stronger faster? IMHO long as you train consistently, keep high intensity as much as possible, and follow the program you will improve. But there are limitations, certain aspects we excel at because of our genetics. You have what God gave you. I have always been on the large side (with poor flexibility...it is getting better). I was never an endurance type of person, even though I tried. I raced MT Bikes for years trying to be like Lance, no matter how much I trained I still weighed about 30 lbs more than the little guys and could never catch them on hill climbs. So that said, you might not hit the same weights as me but I will probably never be as fast as you, I envy your running times. But that’s what’s is great about CrossFit, the variation in exercises are great equalizers.

Just signed up for the Level 1 cert in Aromas, I pumped…can’t wait.

I also signed up for the Senior Games qualifier in Manteca in April. I am just doing CrossFit as my training to see what results that will produce. I do plan to get out on the track and practice mechanics too.see how that does for me. I am doing the 50M dash, 100M dash, Pole Vault and Shot Put. I don’t know if I can get my butt up over a bar anymore. I was looking at some of last years times and these old guys are fast!! in the 50-55 age group winning time was 6.12 in the 50 (that equates to a 4.5 – 40yd dash!) and 11.8 in the 100 meter! WFS [url]http://www.2009seniorgames.org/[/url]
WFS [url]http://www.californiaseniorgames.com/index.html[/url]

Rowers…..
Nick our owner sent, me this in an email about rowers. “I have been e-mailing the owner of CrossFit Centurion about the rowers that he uses. I noticed in his pictures that he has rowers that are not C2’s. He said they are Stamina ATS Rowers and that they cost about $400. He said that while they are no C2 they do work pretty well and for the price he is happy with them. They might be something to look into.”

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Had to make some tough choices today - Tonight would have been session two of intermediate rowing but I decided that TRRA rowing was no longer in the budget. Normally, I wouldn't share a sob story, but I am in such shock over what is happening to me, and the company that I love, that I can't keep it secret. I work for one of the biggest, best, most responsible, most admired manufacturing companies in the world, and we're on the brink of collapse. We haven't asked for a taxpayer bailout and I hope we never will. But as each month passes, more of us lose our jobs. I fear my time is near and I am petrified.

So. I need to keep up my workouts to help with the stress. I need to keep it simple and not rely expensive programming. I need to get my husband on-board with me so that we can work together. I need your support as I figure out how to CrossFit without a trainer. I don't want to go back to being an overweight, out of shape, old woman.