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John, there is life after surgery. Keep the bigger picture in mind, what you are looking forward to doing post recovery. I had rotator cuff surgery a few years back, the result of some over-zealous hang cleans. My PT thought I was a terrible patient because I had "unrealistic expectations". To me that was a compliment. As soon as I got "let pain be your guide" from my surgeon, I took over the rehab and the rest is history. I shy away from cleans, but can do everything from full range pull ups to deep dips. Keep the faith, there is light.

Mark, super job on the mile. If you feel good now, wait until you break 7:00. The feeling of accomplishment will be overwhelming. Incorporate 1/4 and 1/2 mile repeats at a pace faster than 7:00 and you will be there in no time.

Charlie, quit complaining. Your results are excellent and we cannot improve on a straight line forever. Sometimes one must take a few steps back before moving forward. Remember, most folks are age cannot begin to fathom the things you have accomplished.

Diane, your husband makes me laugh with his concerns about hanging with the youngsters. He should be thrilled you can hang. Hope the hand is better.

Sunday did the stairs, 12 ascents with 10 push ups at the bottom and top. 250 push ups total.

Monday did yoga. Got there a little late and did not feel like I got a lot out of it.

Tuesday was suppose to do a group wo at the stairs. Had to bag it because of heavy rain and took a rest day.

Wednesday did 5 rounds of 95# OHS and 1/4 mile run. Did not time. All runs were 2:00 minutes (7.5) and OHS were unbroken except for round 2 and 5 where I broke them 10/5. Good workout.

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kudos on the PR's Scott Allen, Mark< Charlie

6/17
15-10-9-8-8 X 2 pullups

row 2090 m @ 9:42

I have been on week 14 of recon ron for 3 weeks because I dont do it daily the way I would like to

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6/17

50wall ball @ 20#
50pu
35wallball
35 pu
20 wallball
20 pu

21:11

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[I][B]090618 THURSDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU - modified.

[/B][I][B]Quick WOD: [/B][/I][B]For time:
12 - 9 - 6 of:
Bench Press (80% BW) -> 155#
Pull-ups.
[/B][I]Did not do this WOD - - see note below.[/I]
[B]
[I]Warm-up:[/I][/B] 45# X 15, 95# X 5, 135# X 3.

[I][B]NOTE: [/B][/I]135# felt really heavy and was hard to get up, didn't even think of trying 155...... Feeling out of sorts today - no energy, depressed (can't find work) and ate like an idiot yesterday.

[I][B]Kipping Pull-ups: [/B][/I](Could tell my strength/energy was off, yet these came more easily than in the past...)
[B]OH grip: [/B]10, 10, 5, 2, (switched to parallel grip), 3, 10, 10, 10 = 60.

[I][B]Later.......Rowing:
Warm-up: [/B][/I][B]500m: [/B]2:12
[I][B]"Intended WOD": [/B][/I][B]3 rounds of 1 min on, 1 min off X 3. DNF....:ranting2:
[/B]I got 1/3 round before I just fell apart.....
1:00 min at 1:36 pace - 312m, rest 1:00,
0:30 at 1:33 pace (quit here).....[U][I]absolutely spent[/I][/U]. Rested 5:00
Rowed 500m as cool down: 1:51.

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[B][U]TGIF[/U][/B]

[B]2009 06 19[/B]

Starting Strength Workout

[B]WU:[/B] 0.8 mile jog/run

[B]Back Squat[/B]
WU: 45x5, 45x5, 100x5, 145x3, 190x2
Work Sets: 240x5, 240x5, 240x5
Very slow bar speed. Hard work. 247 lbs next.

[B]Press[/B]
WU: 45x5, 45x5, 65x5, 85x3, 100x2
Work Sets: 115x5, 115x5, 115x5
More hard work. Had to struggle to get the last rep on each set. 117 lbs next.

[B]Power Clean[/B]
WU: 45x5, 45x5, 80x5, 100x3, 125x2
Work Sets: 145x5, 145x5, 145x5
Still hard work but not too bad. Had to rest for a couple breaths to finish the last rep on each set. 147 lbs next.

Base gym was ridiculously hot and humid. I hate humidity...passionately. Anything above 25% is kryptonite to me. My shirt was completely soaked. It literally looked like I just jumped into a swimming pool wearing my shirt.

Post workout stretching: dynamic leg stretching, PNF hamstring stretches.

Diane...thanks for the e-mail. Too hot to feel funny today. Think I'll take a nap under my desk. (And I could get away with it too!)

All the broccoli are back on duty except one. He's hung over and will be back at work tomorrow.

:broc::broc::broc::broc::pepper:

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Charley, I agree TGIF. Did my work out and my work. This is Friday night and it's Pizza night in my house.. how can I do dancing pizza slices? Anyhow, have stuck between 80-90 % to Paleo for the last few weeks. Now hanging around 246-247. I was 256 when I started. So I'll start pounding the broccoli tomorrow. Sunday is fathers day--- and grandfather's day so I'm sure there will some slipping then.

I missed the entry to the barbell cert. this weekend in Flagstaff. My wife was strongly pushing me this morning to see if I could get in as a last minute replacement. After a few calls, I just couldn't pull it off. Mighty nice of my wife though!

Just got my rings in from Rogue. will I take them to the gym or find a place at home?

Today's WOD: AMRAP in 20 minutes.

5 HSPU
10 Bench Press @ 135
15 Push Press @ 95
20 Dips

I had to scale the HSPU's: Back into the wall as my feet ascend. This probably left me somewhere between an L or a little higher. Descent on the dips was cheated on the last few rounds.

Had a senior moment in the middle and can't remember how many sets I did: 5 or 6? Have to wait till next time and see how I do as I improve.

I'm working on some photos. My Element skills are poor. For those signing out for the weekend, have a great Father's day.:kicking0::kicking0::kicking0:

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[I][B]090619 FRIDAY

Warm-up:
[/B][/I][B]Walk 4.0 MPH: [/B]10:00 / Dist .63 miles / 1.5% incline.

[B]CF Redding WU: [/B]Modified. Subbed hollow rocks X 10 for GHD situps.

[I][B]WOD warm-up:
[/B][/I][B]Clean and Jerk:
[/B]45# X 5; 65# X 5, 95# X 5, 115# X 5, [B][COLOR=Red]135# X 3 (PR for C&J weight/reps)[/COLOR][/B]
[I][B]WOD: "Train Wreck" (Cindy meets Grace) - courtesy of CrossFit Redding
3 Rounds for time of:
5 round of "Cindy" [/B](5 pull-ups, 10 push-ups, 15 squats)
[B]10 Clean and Jerk X 135# --> scaled to 95#
[/B][/I][B]Time = 32:10[/B]
This was a true pain-fest! Sets of squats and C&J were pretty broken.

[I][B]Other "Stuff"
[/B][/I][B]Box Jumps (16" bench):[/B] 10 X 5 = 50.

[B]Max Reps Kipping Pull-ups: [/B]12 X 1 set. I think I could have done a couple more, but my grip started to fail.

[B]Spinning: [/B]20:00 min. / L3 - L6 / 6.2 miles. 110 - 125 RPM. 10:00 min @ L5.

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[B]Charlie,

[/B]Nice job on the back squats, presses, and power cleans. I'm thinking the 3 X 3s, 3 X 5s, and 5 X 5s are the way to go to develop the strength. I'm not really a fan of 1RMs, especially since I have had a past tendency to break things, though thankfully not from 1RMs (just preventative medicine at my age).

Slip that last broccoli some coffee.........Also, I'm with you on the humidity. I sweat just looking at work - - and with the swamp cooler running at the globo in 85 - 90 degree heat, it gets pretty bad (though thankfully not like where you are...).

[B]Pat,

[/B]Congrats on getting the rings! I am hoping to have a job soon, so I can order mine. I too will probably go with the Rogues.

Props on the 5 or 6 rounds for that WOD. Several people did it at my globo today. I was going to do it too, but there were too many, so I subbed the other WOD I wanted to try. I'll also have to scale the HSPUs - - probably will do piked push-ups, though I tried a couple of the HSPUs against the wall and was able to knock out 5.......different than trying to repeat them in a WOD......

[B]To all the Dads......[/B][I]HAPPY FATHERS' DAY![/I]

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10 pullups-1Push press@135#
9 pullups-2push press
8 pullups-3push press
7 pullups-4push press
6 pullups-5push press
5 pullups-6push press 1 @ 135# 5 @ 115# went down to 115# on the rest
4 pullups-7push press
3 pullups-8push press
2 pullups-9push press
1 pull up-10pushpress
21:11 I had to back off from 135# too much weight for me to work that many pushpress

m/54/183

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[quote=John Burch;610631]10 pullups-1Push press@135#
9 pullups-2push press
8 pullups-3push press
7 pullups-4push press
6 pullups-5push press
5 pullups-6push press 1 @ 135# 5 @ 115# went down to 115# on the rest
4 pullups-7push press
3 pullups-8push press
2 pullups-9push press
1 pull up-10pushpress
21:11 I had to back off from 135# too much weight for me to work that many pushpress

m/54/183[/quote]

John,

Great job - - that's a lot of work at 115#, not to mention 135#!

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[B]John,[/B]

Great time on the wall-ball WOD. Wallballs are another one of my Achilles Heels, so I guess I better try to work this one into the rotation. Today's Push-Pull WOD looked like a really good one also. Those are heavy push presses for lots of reps! Keep up the good work. At this rate, you won't need Recon Ron much longer.

[B]Charlie,[/B]

[QUOTE](“stop calling me Shirley”) [/QUOTE]:rofl: Love the "Airplane" reference. I just watched that again last fall with my boys.

Are you starting an SS cycle? Be careful on recovery. I found that very difficult, especially because I was reluctant to cut way back on the met cons. Check out the CF Strength Bias if you want to increase your lifts while maintaining conditioning. It's really working well for me.

[B]Pat,[/B]

I hear you on the "senior moments", but it is hard to keep track of reps and sets when you're oxygen starved. I keep a dish of pennies that I set out and take a 1-2 sec break after each round to move a penny into the done pile. It's strangely satisfying. That's a great score for that WOD! I think you'll enjoy your rings.

[B]Steve,[/B]

Nice comeback today after a "puny" day yesterday. "Train Wreck" does sound like a suck-fest! I'm amazed you had energy left for anything else.

I took a rest day yesterday.

[B]06/19/2009[/B]

Last day of "test" week.

Bench Press: 44x5; 94x5; 132x3; 142x3; 152x1; 162x1; 172x1; 182x1(pr)
then High Rep BP @ 124# 12-9-6 reps, 1:00 rest between sets.

Hang Power Snatches: 44x5; 94x1; 104x1; 114x1; 119x1 (fail); 114x1 (barely). Amazing I did 75 of these in a WOD last week at 94# and could only manage 20 more lbs for a single!

Weighted Pullups: 3x3 @ 25 kg (1.5 pood kb plus a 2.5# plate)

Met Con: "Weight Vest Mile" 40# weight vest, 1 mile run. Time= 7:40 versus 8:19 in early May.

Did today's WOD with my 17 year old son. He ran his mile first while I was doing my snatch work. Came in at 8:25, but he had to wait for a couple cars at an intersection that cost him 0:10, so he claimed the to have me beaten. I was starting to think I might never beat him at a Met Con again after he whipped me on Nasty Girls. Its good to give the young'uns something to shoot for once in a while.

Happy Father's Day guys!

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Scott,

Thank you! I think the poor eating was mostly it, though I've been down in the dumps over lack of work - - that'll take the stuffing outta someone too. Kicked up the protein to 18 or so blocks from 14 - 15 and adding a bit of fat; definitely felt the difference today. Kept running out of steam during the WOD though. Looks like I need to hit things a little harder routinely to get the endurance up.

You did a ton of work yourself for the last "test day." Nice weighted pull-ups; props on the BP PR and as for the snatch work, 114# is pretty darn great - - I'm still on PVC until I get the technique down.......

Nice to be ther "rabbit" for your son sometimes, isn't it! Happy Dad's day!

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Scott,

Clarify something for me Clarence, in the way of a vector, Victor. By CFSB are you referring to the CF Journal article or CF Football, CF Balboa, or another murderous reference?

I am trying to do two things at once. One, get back some of my lost strength. And two, prep for my annual PFT (Physical Fitness Test). For the time being, in lieu of the regularly scheduled WODs, I am concentrating on running, push ups, and sit ups. I do SS on day one, running of some sort mixed in with push ups on day two. Day three is a rest day. Not so worried about the sit ups. I can easily max those on the test. Because of some cervical nerve damage issues, push ups have become my nemesis. I can slowly build up to maxing that score if I concentrate on it. Running needs some work too. This will be my last PFT in the USAF and I would like to max all three physical tests. Waist measurement will keep me from getting a perfect score. That would require a waist of 32 inches which, for me would imply a ridiculously anorexic, unmuscled body and that aint about to happen. So what do we make out of all of this? How about a hat or a brooch or a pterodactyl...

Sorry about all of the silly quotes. Looks like I picked the wrong week to quit sniffing glue.

Let me know about the CFSB reference. We're all counting on you.

Next week, Dr. Strangelove

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Steve,

Thanks!

Charlie,

I was referring to the CF Strength Bias. I'm not sure if you subscribe to the journal, but it was an article posted here (wfs):

[URL="http://journal.crossfit.com/2009/02/crossfit-strength-bias.tpl#_login"]http://journal.crossfit.com/2009/02/crossfit-strength-bias.tpl#_login[/URL]

It's basically a program of one heavy lift (back squat, shoulder press, deadlift, front squat) where you work up to a pr set of 3 or 5 reps, then perform a high rep set of 12-20 reps at a lighter weight. Follow this up with a shorter met con WOD, up to 10 minutes max on deadlift or squat day, 15 minutes on front squat day, 20 minutes on press day. Finish off or start out with some skill work. I've tweaked it to my own goals. The weighted pullups and oly lifts are add-ons, and at the suggestion of Chris Kemp ("Kempie") I subbed the bench for the front squat because my presses are relatively weak. Barring unplanned rest days, I try to work in one longer CF met con per week as well, and sometimes I skip the high rep sets if I'm feeling beat up (this usually applies to the deadlift day).

They really focused on recovery (two of the testers are almost 50), which seems to be a big advantage over SS. Particularly the focus on one PR set rather than the sets across, helps.

This program might be a good alternative for you. I'd suggest working in a 6 round tabata of one or two of your PT calisthenics as your met con on one or two days a week, and a run on another day or two. Once through your PFT, you might start exploring the "heavy met cons" for max strength gains, eg, 5 DL @275, 10 burpees, 3-5 rounds or something similar.

Off to kayak in the rain today! Have a great weekend. Yee-Haaaaaaw!

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4 rounds
10 HCJ @95#
50 squats
run 200 meters

19:20

and a happy fathers day to all

m/54/183

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[B]2009 06 20[/B]

Mod-CWU. Tried doing pull ups without any bands. [B]I did 5 kipping pull ups on each round of my warm up.[/B] Could have done more but decided not to with the intention of trying some more after my workout. The running left me quite gassed and I did not follow through. The pull ups were not strung together gracefully, but were a kip to a pull up then to a dead stop requiring me to restart the kip. They’ll come along now though. I’m pretty stoked. This is a quantum leap for me.

[B]Workout: 6 X 400m runs[/B]
Ran in the form of 200m up the street from my mailbox and back. All under 2 minutes which is what I wanted to achieve today.

1 - 1:40.9
2 - 1:46.5
3 - 1:53.2
4 - 1:53.1
5 - 1:53.5
6 - 1:51.3 (everything left in the tank)

[B]Scott[/B]…That’s the article I was referring to. I read it several times last night. I like your suggestions on how to incorporate it. Might do what you have done and incorporate a press into the mix. I need more upper body strength. Thanks very much. I’ll organize it for my own use on a spread sheet tomorrow. :thanx:

Kipping Pull Up Broccoli

:broc::broc::broc::broc:

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[I][B]090620 SATURDAY

[/B][/I]Built a set of parallettes today. Can't wait to play with them.

[I][B]Worked out at CrossFit Sonora (YAY! we're almost there) - garage gym today.[/B][/I] (The link is now available on the Affiliates' Page)

[I][B]Warm-up:
[/B][/I][B]Jump Rope Singles and DU attempts. [/B]Approx. 1:00. Got about 6 or 7 DUs, but not linked.....
[B]CF Redding WU. [/B]

[I][B]WOD: "Grace"
For time: 30 reps C&J X 135# --> 15Kg plates (111#).
[/B][/I][B][COLOR=Black]Time: [COLOR=Red]6:42 PR! :pepper::pepper: [/COLOR][/COLOR][/B][COLOR=Black][COLOR=Red][COLOR=Black]by default....[/COLOR]
[/COLOR][/COLOR][COLOR=Black][COLOR=Red][COLOR=Black]This is the first tiime I've ever done (and completed) this WOD at any weight. I am [B]stoked![/B] I think I've earned a rest day.......
Three more peppers for good measure :pepper::pepper::pepper:[/COLOR][/COLOR][/COLOR]

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[B]Charlie,

[/B]Nice job; no - - outstanding job on the runs today...sprint work like that sucks......
Congrats on the kipping pull-ups. It took me [I][B]forever[/B][/I] to get mine down - - I started CF at the beginning of Oct, '08 and just got the timing right (finally!) last week. My kip has basically looked like a hooked fish on a line, being reeled in.....
BTW, I also loved the silly quotes......I don't know about the glue sniffing......perhaps a little too long at altitude with no oxygen?

[B]John,

[/B]Interesting looking WOD - - nice work too. The squats and then sprints must have sucked!

[B]Scott,

[/B]You're welcome! Thanks for posting the link on the SB article. I need to consider moving in that direction, now that some of the technique is getting there.

[B]Diane,

[/B]Hope all is well with you and yours......

[B]Terry,

[/B]Same message to you. Hope you had a great (and productive) trip. Let us know how your CF workouts back east went.

[B]Happy Dad's Day all! :pepper::pepper::pepper::pepper::pepper:[/B]

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Scott, thanks for the reference. Like Charley, I've read it a few times. I am still lost with some of the detail. I will probably print it out and come up with some outlines. However, I am taking the author's advice seriously. I will do a year of general CF and work on overall fitness before adopting a strength based approach. In truth, I am still betting stronger by improving my overall fitness.....and nutrition as well. I went to the Arizona's Senior Olympics powerlifting competition about four months ago. I would have placed easily in my age group. It would be great to be back in competitive athletics again.

Had a great day of rest. Read a bunch of articles in the CF Journal.

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[B]John,[/B]

Another solid effort! Are you doing your affiliate's WOD's or making these up yourself? They look like great ones.

[B]Charlie,[/B]

Nice on the kipping pullups! Focus on pushing away from the bar at the top to initiate the next pullup. I have a feeling you'll start progressing quickly on them now. Let me know if you have any other questions on the CFSB. I'm starting in on my 3rd cycle today.

[B]Steve,[/B]
Awesome Grace! You'll be doing rx'd in no time. Allow me to give you a few more peppers: :pepper::pepper::pepper:

[B]Pat,[/B]
You're welcome. I'd be happy to answer any questions on the strength bias (at least as much as I know) for you. I agree, you seem to be quite strong already, though, and I think you'll progress very quickly just following the regular CF WOD's.

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[B]2009 06 21

Rest Day[/B]

[B]Steve[/B]…“Built a set of parallettes”! Outstanding. I’ve had the parts sitting in my garage for several months now. Maybe I’ll work on those today as a Father’s Day gift to myself.

I will be starting [B]CF Strength Bias[/B] tomorrow. Here’s my day one plan:
[B]Back Squats[/B] 3 x 5 @ 220/235/245
[B]Metcon[/B] - Tabata push ups and Tabata sit ups
[B]Gymnastics/Skills Development[/B] - Double Under practice

[B]Planning Notes[/B]
1. The shorter Metcons will concentrate on push ups, sit ups, and running. For the midweek Metcon I’ll modify a main site WOD. The exception is that this Thursday, I will do a practice PFT to see where I stand and where I need to go.
2. I am considering replacing front squats with power cleans. I have developed a good bit of power and I want to keep it.
3. Gymnastics/Skills Development list includes: pull ups, double unders, clean & jerk (light weights), snatches (light weights), hand stand push ups (and hand stands for that matter), muscle up progressions, Turkish get ups, and L-sit progressions.

[B]Scott[/B]…A few questions about CFSB
1. How much do you rest btwn heavy sets? I have been using 5 min. I am thinking I can cut that down to 3 min with ascending sets versus sets straight across.

2. Under the heading “Recoverability is key, so back off after a PR”, it reads, “As tempting as it is to continue piling on the weight when you feel good, a 5- or 10-pound PR is where we stop. Once you hit the PR, you’re done for that day even if you feel great.” And then a little further down the page, “So, if the protocol calls for 5 sets of 3 reps and you hit your PR on the third set, walk away.” I understand the principle, but why would I program my sets so that I PR’d on my third set? Why not plan it so that the PR attempt occurred on the last set? The article’s example doesn’t quite make sense.

3. By cycle 3 do you mean that this is your third run through the entire 7-8 week program or are you starting your third week? Just curious.

4. I don’t understand what‘s supposed to be going on during weeks 7/8. The table does not make sense. Can you clarify?

[B]Father’s Day Broccoli[/B]
:broc::broc::broc::broc:

and a

[B]First Day of Summer Pepper[/B]
:pepper:

[B]BTW[/B], the fifth broccoli still hasn't made it back to work. Just got a collect call from him. Apparently, after a bit a of a night on the town with the other broccoli guys, he woke up naked, in a ditch in Mexico. Can't remeber how he got there or what happened and the other broccoli aren't talking. He had to go to the American Embassy for help to get home after spending a night in a Mexican jail. Some people's broccoli!

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Thanks Scott The wod's are not of my making they come from the Chesterton
affiliate. I wanted to try the pullup wod from the main site today but I knew after the first round that I would need to be timed with a sun dial in order to record my time.
I made the first round as rx droped to 25# on the 2nd and never made it and I gave up after a few more shots at it

Chesterton WOD 6/21/09

100 burpees for time 12:58

m/54/183

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Hey All,
Finally back from a crazy two weeks of traveling and CrossFit. Just a quick post cause I really need to hit the sack. Nice work everyone has been doing.
[B]Highlights; [/B]- Worked out at Guerilla Fitness or Crossfit Montclair , NJ
- Worked out at Crossfit MPower in Bernardsville, NJ (3 days last week), getting up at 4:30am EST was pretty tough coming from the West Coast.
- Completed my L1 cert in Aromas today!
- [B]PR’d Fran [/B]by 1 second; 7:54, not only a PR but they were pretty strict about form, had to do a few extra reps to get the work done.
- Did my [B]first muscle up ever [/B]thanks to the one on one coaching from Jason Kalipa, ripped a few more off once I figured out the technique. Had to get off the rings to give others a chance. :)
- Learned how to improve my shoulder flexibility.
- Met all the CF Sonora boys at the L1 cert
[B]Low lights;[/B]
- Leaving at 4am getting and stuck at the airport in Philly and flying many hours without good nutrition. At least on the way back I prepared my own food so that would not happen again.
- Didn’t realize I signed up for my L1 cert on Father’s day, my kids were bummed but understanding.
- Learned my shoulder flexibility sucks…hence my OHS and a few other overhead lifts where you need good flexibility suck too, but at least I came away with some really good tips on how to improve it.

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Thursday Rest

Friday felt like repeats so planned on four x 1/2 mile. Did a thorough warm up and a lot of stretching, esp. in the ham and glutes. Slow jog 6.0 for 2 min followed by 2 min walk then three x 4 minutes @ 8.0 (7:30/mi pace) with a 4 minute walk in between. Could bring myself to do the last one.

Sat took the training wheels off at the squat rack. 5 x 5 with 225#. Good depth, butt to a 12" box.

Sunday after church when to the stairs for 20 rounds. Hot and very humid. Got a bit lightheaded towards the end.

Calfs are sore today. Good thing Monday is my yoga day.

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Double post... sorry

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[QUOTE=Charles Pyke;611262][B]
[B]Scott[/B]…A few questions about CFSB
1. How much do you rest btwn heavy sets? I have been using 5 min. I am thinking I can cut that down to 3 min with ascending sets versus sets straight across.

2. Under the heading “Recoverability is key, so back off after a PR”, it reads, “As tempting as it is to continue piling on the weight when you feel good, a 5- or 10-pound PR is where we stop. Once you hit the PR, you’re done for that day even if you feel great.” And then a little further down the page, “So, if the protocol calls for 5 sets of 3 reps and you hit your PR on the third set, walk away.” I understand the principle, but why would I program my sets so that I PR’d on my third set? Why not plan it so that the PR attempt occurred on the last set? The article’s example doesn’t quite make sense.

3. By cycle 3 do you mean that this is your third run through the entire 7-8 week program or are you starting your third week? Just curious.

4. I don’t understand what‘s supposed to be going on during weeks 7/8. The table does not make sense. Can you clarify?[/QUOTE]

Charlie,

1. It depends. When you're starting out, 3 minutes is probably plenty. When you get to the point where you're attempting to set a PR for reps every week, 5 minutes might seem too short.

2. You're right, this is a bit confusing. I know some people have programmed it to hit a PR on their second of three sets or 3rd/4th of five sets in order to reduce the total volume for the day and to make recovery easier, and this is the only situation I can think of that makes sense. Frankly, I have yet to hit a PR, other than the 1 rep max testing week, where I really felt like loading up the bar with more weight and going again. It's hard to hit a 3 or 5 rep PR after doing 2 or 4 heavy sets prior to that.

3. & 4. I know the layout they present in the article makes it look like an 8 week program, but I consider it to actually be 6 weeks, which is what I've just started my 3rd cycle of. My interpretation of the article is that weeks 7 and 8 are transition weeks into the next cycle, and actually overlap with week 1. Basically, rest a week and start in again with week 1, or just start in again at week 1.

They're a bit unclear about it, but I think most people are going to need to back off the loads (reset) before starting in again, assuming they've been pushing the envelope and setting weeks PR's for reps. I just started my 3rd 6 week cycle yesterday with back squats by just continuing where I left off before testing my 1 rep maxes, and reality struck. My planned 5 rep PR ended up being basically a curtailed set of 3 at about my 3 rep max from 2 weeks ago. I think I should have backed off about 5% to 10% from where I left off.

Don't be too aggressive at the start. It'll seem easy at first, but when you start trying to set PR's on 3-4 lifts/days every week, it becomes quite difficult.

I don't know if you've seen this thread (WFS):

[URL="http://board.crossfit.com/showthread.php?t=42787"]http://board.crossfit.com/showthread.php?t=42787[/URL]

It is a Q&A forum to ask questions of the authors, Kempie, Bingo, and Jeff Martin. There is a lot of good information, although its kind of a long thread.

Your first day looks good! Remember, much of the "volume" and difficulty is in the high rep sets. For your plan, I'd probably do your BS high reps on your power clean day. They are really hard done with my back squat day and I haven't been able to equal my load/reps from Cycle 1 when they were paired with the lighter front squats.

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[QUOTE=Terry Dickman;611545]Hey All,
Completed my L1 cert in Aromas today!
- [B]PR’d Fran [/B]by 1 second; 7:54, not only a PR but they were pretty strict about form, had to do a few extra reps to get the work done.
- Did my [B]first muscle up ever [/B][/QUOTE]

Welcome back Terry. Congrats on the Lvl 1, Fran PR, and especially that MU!

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[B]6/21/2009[/B]

Took advantage of Dad's Day to do a leisurely and rather long workout.

CFWU x 15 x 1 round, plus 1 MU + 5 ring dips x 6

Snatch Balance:
44x5; 94x5; 104x1; 114x1; 124x1; 134x1 (failed)

Starting Cycle 3 of CFSB:

Back Squats: 44x5; 134x5; 184x3; 204x2; 226x5; 246x5; 266x3 (hard, didn't even attempt reps 4/5):mad:

High Rep BS: 214 x 13

Met Con: "Helen" (run 400, 21xKB Swings @ 1.5 pood, 12 pullups, 3 rds)
Time: 10:47 (10 sec faster than March, but goal was sub 10:00, need to get those swings unbroken or start running a lot faster)

Muscleups: 3x3 strict (probably a bit of kip on last set)

Handstand holds against bar in rack, about 2:00 total.

Slackline practice on my son's new slackline. No way I could have stood on that piece of webbing without my two poles to hold onto.

Later: Summer Solstice party at our friend's house, an annual tradition. A bit too much homebrew!

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[B]2009 06 22[/B]

WU: ~1800m jog/run, 2XCWU (to hot/humid for third time through)

[B]Back Squat[/B]
WU: 2x45x5, 90x5, 130x3, 175x2
Working Sets: 220X5, 235X5, 245X5
Weirdly 220 and 235 felt heavy. With 245, I felt pretty good. I think the heat/humidity has a lot to do with how difficult lifting (or any exercise) feels. By the last set, I was making myself sit in front of a fan and drank icy cold water during the rest.

[B]Tabata Pushups:[/B] 21/0, 7/2, 3/3, 3/3,2/3, 0/5, 2/3, 2/4
Ratio represents regular pushups / knee pushups.

[B]Tabata Sit Ups:[/B] 15, 10, 9, 7, 7, 6, 7, 7
Feet anchored, w/o Ab Mat. The USAF standard is “crunches”. I will train with a more difficult exercise, but occasionally test to make sure I can max this area for my PFT.

My strategy on Tabata intervals will be to go at max effort.

[B]Double Under practice.[/B] Getting better. A little clumsy a first. Still doing single hop-DU-single hop-DU. Best was 18 DU’s. New record for me.

[B]Scott[/B]…Thanks for your help. Think I’ll play the rest btwn sets by ear. I’ll use 3 or so minutes earlier in the workout and definitely go to 5 for PR attempts. My two SS workouts with follow on WODs the day after may have already pushed me a bit too much. Feeling a little sluggish today.

[B]Steve[/B]…Made my parallettes yesterday. Pretty easy. Sorry I put it off for so long.

[B]Terry[/B]…Welcome home. Yeah, airlines and airports are not the greatest for eating. Awesome Fran. Congrats on that and the Level 1 Cert.


CFSB Broccoli today!

:broc::broc::broc::broc::broc:

The missing broccoli finally made it back to work, today. He showed up with a black eye. We had to use some green make up to cover it up. Maxed out his credit card, lost his car keys, and he keeps getting calls from some girl named "Bambi". Sounds like trouble.

He's the guy in the middle. Can anyone tell he has a black eye? I can't. The make up artist did a really good job. Hope it doesn't run if he starts sweating too much. That'll be embarrassing.

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pullups 16-10-9-9-9-8
DL 220 275 295 305 320 325 pr

sp 115x3 125x3 125x3
pp 125x5 135x5 140x4 F on 5th
pj 115x7 115x7 115x7

100 burpees in 12:00

Terry welcome back and congrats

Scott Allen what is a slackline?

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Terry, sounds like you had a great trip. The only way I can eat Paleo in an airport is McDonald's----the salads with chicken.

So please share what you learned about working on stiff shoulders.

Tomorrow's WOD is front squats. I watched the video on the main site and see the the BB is held in the fingers for this. For years I have been doing the same exercise with the bar resting on my shoulders. Take a look:

[url]http://www.exrx.net/WeightExercises/GluteusMaximus/BBFrontSquat.html[/url]

I'd like to get some feedback on this. I have a better chance of keeping my body properly alligned with the bar on my shoulders. With the bar on my fingers, I get pulled forward.

Today's WOD was 400 meters running, 21 KB swing or 55lb. db swing, and 12 HSPU. I scaled this to 500 meters rowing, db 55, and legs leaning on the wall just below full extension. This took 15:58.

BTW, that's my 3 yo. grandson in the picture. Big kid. He and I have a pretty physical relationship. Unfortunately at the time of the picture we were at a wedding and he was wound up regardless and in the midst of throwing himself at me. If nothing else, the CF bestows a lot of energy to keep up my grandsons.:):)

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Pat,
I think I was much more optimistic about improving shoulder flexibility at the cert. I asked a few of the trainers (all of them very young) if they thought poor shoulder flexibility had anything to do with age. They all said no. After referencing Rippetoe’s starting strength book tonight, he comments about shoulder flexibility and how it can sometimes be much less for us older folk due to bony changes in the joint capsule. He mentions it sometimes improves in older athletes but sometimes doesn’t improve much at all. These young trainers know a lot but they haven’t experienced what we have at our age. So in my opinion their comments to me now appear to be incorrect. I have had shoulder surgery on both sides (from football and weights) and I know that hasn’t helped. But my shoulder flexibility has improved a ton since starting CF, but it’s still bad when compared to some of these young guys, I will still work on it but I am not going to lose sleep over it. Some of the techniques they showed me for improving it are basically PNF stretching techniques and shoulder dislocates.
Doing front squats with your arms crossed is sometimes referred around here as California front squat (this is from Coach Rip’s SS book). This style of front squat does not require the same flexibility and is proportionately less secure on the shoulders. Rip goes on to say the standard position is derived from the clean, the position that proceeds the front squat in Oly lifts. There is an argument to be made for cleaning everything you can front squat. If you have the SS 2nd edition check out his comments on page 231. I usually use a wider grip due to my poor flexibility. Plus I think forcing myself to do it the right way has helped improve my flexibility.

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[I][B]0906022 MONDAY

[/B][/I]Only got about 2-3 hours sleep last night - - my back gave me fits....

[I][B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU: [/B]Push ups and dips on parallettes. Sit-ups with PVC across shoulders on incline bench - 25 reps.

[B][I]OHS Practice:[/I] [/B]PVC X 10 X 5. Getting better.....

[B][I]Pull-ups:[/I]
Dead Hangs: [/B]OH Grip X 5. Parallel Grip X 8
[B]Kipping:[/B] OH grip on bar: 5, 4, 9.
Parallel Grip: [B][COLOR=Red]13! [/COLOR][/B][I][COLOR=Red](PR for reps)[/COLOR][/I][COLOR=Red], [/COLOR][COLOR=Black]10.[/COLOR]

[I][B]Kb Swings:
[/B][/I]35# X 10, 55# X 10, 70# X 10.

[I][B]WOD:[/B][/I]
Intended to do the Main Page today - - ended up making my back hurt more warming up on the Kbs.......subbed the pull-up WOD from yesterday; arms were so fried, I couldn't get through more than one round - - DNF

[I][B]Alternate WOD:
[/B][/I][B]Rowing: [/B]30:00 / 6,688m / 2:14.5 average pace per 500m.
First 2K in 9:22. 5K in 22:57. Next 500m rowed at 1:55 pace. Slowed back down to finish.

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[B]Charlie,

[/B]Glad you got yours built - - had some fun with mine today......Nice work on the BS and Tabatas!

[B]John,

[/B]Great job on the Burpees, press series, pull-ups, and of course, the DLs! Props on the great PR!

[B]Scott,

[/B]Lots of strong work there - - and a great Helen time!

[B]Tom,

[/B]Busy Father's Day weekend you had - - I like the "training wheels off the squat rack" comment!

[B]Pat,

[/B]Nice photo with you and your grandson! Great job on today's WOD. I'll retry it when my back feels better (tomorrow?).

[B]Terry,

[/B]Welcome back! Congrats on the great Fran PR, getting your L-1, and can't forget the MU, of course!

I've been really working on my shoulder flexibility, and though I've never had the injuries and repair work you've undergone, I still have had difficulty. After a lot of shoulder pass-throughs, stretching, and some active shoulder strengthening exercises, it seems as though all of a sudden, the flexibility is finally coming. I guess all we old-timers can do is just keep at it.

Glad you got a chance to meet Karl and Seth at the L-1; both are great guys and are real fire-breathers. The affiliate is coming along slowly, but surely.

[B]Hello, Diane![/B]

[B]Take care all!
[/B]

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[QUOTE=John Burch;612123]Scott Allen what is a slackline?[/QUOTE]

John,

Kind of a climber's game of tight-rope walking, but the rope isn't taut and its tubular webbing. Here's a pic (wfs):

[url]http://www.google.com/imgres?imgurl=https://www.sicherungsprofi.de/images/Eingangsbild%2520slackline.jpg&imgrefurl=https://www.sicherungsprofi.de/index.php%3FcPath%3D97&h=500&w=500&sz=82&tbnid=aCum8iVK8R4bjM:&tbnh=130&tbnw=130&prev=/images%3Fq%3Dslackline%2Bphoto&usg=__dfLb2K-KZFeV3lL5dDm3cR53Atg=&ei=dNRAStjgAoiIswPD18SMCQ&sa=X&oi=image_result&resnum=4&ct=image[/url]

I figure an old guy can always benefit from some balance work, providing he doesn't break his neck in the process!

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[B]Pat,[/B]
The bar should be resting on your shoulders with either front squat technique. It's usually more a limitation of wrist flexibility rather than shoulders that cause it to be supported by the hands/fingers in the rack position. The fingers should be under the bar, but not supporting it. As Terry wrote, the front squat with the bar in the rack position (elbows up, fingers under bar) has more transferability to the clean.

That's a fine looking grandson you've got there. I'm sure he just hates rough-housing with grandpa ;).

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[B]2009 06 23[/B]

WU: 0.8 mile run

[B]Deadlift[/B]
WU Sets: 2x95x5, 115x5, 135x3, 225x2
[B]Working Sets:[/B] 250x5, 275x5
Had originally planned an intermediate set of 5 @265. Elected to jump straight to 275 after the first set because I wanted to reduce volume a bit and it was hot like the surface of the sun.

[B]Deadlift 205x20[/B] (OMG)

[B]5X100m Sprints.[/B] And this old guy did sprint. Surprised myself. All of those box jumps and power cleans paid off. Unable to time myself. My watch kept running backwards on every run.

Did not do my skills practice. By the end of the last sprint, I was starting to feel the onset of overheating so I stopped.

[B]Scott[/B]…Now I understand why someone would want to PR early in their sets and then stop. Yesterday’s workout wore me out to the point that I was worried that I wouldn’t recover enough to do well today. So, besides the crazy heat in the base gym, I decided to hit the high note early on and call it good. Was going to try the high reps at 225 but now I am glad I didn’t. I did 20 at 205 and that was plenty. Now I have some idea what I can do. First ten reps felt fine. The last ten, not so much.

[B]Pat[/B]…You’re probably tired of hearing about how to hold the bar for the FS, but here’s what I have learned. Your deltoids support the bar and your fingers press just enough to keep it there, similar to how your hands press just enough to keep the bar on your shoulder blade for a back squat. That is, your hands are not bearing any of the weight. They just help keep the bar on the spot of your body that does bear the weight. Almost impossible to train to that ability with a PVC pipe or broom handle, but a 45 lb bar has enough heft to work your flexibility without painfully overstretching your wrists. I had wrist flexibility issues at first, but I kept working at it with my presses and other overhead lifts, as well as with FS’s, until I can now fairly comfortably hold the bar in place. In general, CF and lifting has really improved my flexibility.

[B]Deadlift Broccoli[/B]

:broc::broc::broc::broc::broc:


Found out something new today about our wayward broccoli. Somewhere in his adventures, he ended up with a brand new tattoo. A mexican cutie. How it got there he hasn't a clue.

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[I][B]090623 TUESDAY

Warm-up:
[/B][/I][B]Walk/Run: [/B]Treadmill / 10:00 / .80 miles. Walk at 4.0 MPH. Run 400m @ 6.0 MPH, Walk at 4.0; run .10 miles at 8.0 MPH, walk at 4.0 until 10:00 mark.
[B]CFRedding Warm-up: [/B]Subbed in 50 Abmat sit-ups (unanchored) for GHDs. OHS X 15 (PVC), and 6 DHPU.

[B][I]WOD:[/I][/B]
[B]Front Squat 3, 3, 3, 3, 3. Post loads.
[I]Warm-ups:
[/I][/B]PVC X 15
45# X 10
95# X 10
[I][B]Working:
[/B][/I]115# X 3
135# X 3
145# X 3
155# X 3 [I](lost focus and form started to suffer. Corrected on 3rd rep)[/I]
[B][COLOR=Red]160# X 3[/COLOR][I] [COLOR=Red](PR[/COLOR][/I][/B][COLOR=Red][I][B] by 15#). [/B][/I][/COLOR][COLOR=Black]Last FS 145# 090504.[/COLOR] [I](Good form - - felt like I should have tried 165#.....)

[B]Other Work:[/B][/I]
[B]Kipping Pull-ups: [/B]Used parallel grip. 10, 10, 5 = 25. Every rep was chest to bar/(handles). First time [B][U]ever[/U][/B] getting C2B on more than one rep! YAY for pull-up [B][COLOR=Red]PR[/COLOR][/B]s!

[B]Running: [/B]
Run 1:00 at 8.0 MPH
Rest 1:00 at 4.0 MPH
Run 0:45 at 10.0 MPH. Felt left hamstring pull slightly at :45, so I called it good there and quit for the day.

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[B]2009 06 23[/B]

Worked on my kipping pullups after I got home to finish my workout for the day. Did manage to finally link 4 or 5 together.

Forgot to mention...got to enjoy the first produce from my garden with my lunch today...radishes.

[B]Steve[/B]...Good job on the new FS PR! :super:

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AMRAP in 12min

20 SHPDL@75#
20 20" BX JUMP
20 PP@75#

total 3