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John Scott,

Good to see you going at it! Nice work on the Deads!

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Attempted the Front Squat 1-1-1-1-1-1-1 WOD on Friday with Nick co-owner and trainer. Did 225 first rep, failed 245, 2nd rep, failed 245 and hurt quad on 3rd rep … decided to go back and check my ego at the door. Didn’t post the results because there were none. Was kind of frustrated, not sure if my warm up was good enough or what. I am now teaching a session at our Box at 6:15am M-W-F and doing the Sat open gym session too. I don’t seem to get the same intensity work out by myself so I have decided to quit following main site and work out with the class in the evenings on M-W-F and Sat. We follow the main site for the most part anyway. I plan to take Thursday and Sundays as rest days. I might throw in a CF football WOD on Tuesdays and Saturdays. Hopefully this will help me get my intensity back now that we have more members and some over 50’ers in decent shape.

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oh yeah...one more thing on pull-ups
Watch this video on the CF journal...its WFS
[URL="http://journal.crossfit.com/2009/06/santa-cruz-gymnastics-cert.tpl"]Kipping Pull-ups for New Clients[/URL]

And an added bonus...look closely and you will see our buddy Steve Lampl in the video too!

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I am definitely coming back here to read more about pullups! :) But first lunch. And maybe a trip to the grocery store.

My WOD:

Sunday 8/16/2009 *** 30 Muscle-Ups***
30 Muscle-Ups For Time

Last time we did muscle ups (7/12) I couldn't even hold myself steady on the rings. This time I did muscle ups from my knees and raised the rings a couple of times. I can do it!!! I don't know how many I did, but I guess I worked on it (sharing the rings with two others, one of whom didn't spend much time on the exercise) for about 30 minutes.

Then I ran a lap around the park behind my building - about 1.5 miles. Was trying to do more PACE Technique or Chi Running, but it wasn't that easy. So mostly I focused on leaning forward more. My time for the lap was 14:40. Nothing to write home about, but a run all the same.

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When will I ever learn. I lost a post yesterday too when I wrote to reply to everyone. It seems when someone else posts when I'm writing it , boots me out. Oh well - I do admire ya'll with all your commitments to working out!

Thanks JDR - It just means that I should do that type of WOD more often!

Today

Ab Plank 1:30

Warmup same (no sub for evil wheel)

WOD

2x burg WU

5x5 squat cleans 65-65-65-55-55
* form was terrible (no extension) so I dropped the weight

5x5 jerks 55-55-55-55-55

Was a low energy day, really hot in my workout room

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Diane M - I used to do sets of PLUs back in the day before kids , age 25 and bodybuilding. then got away from it for about 10 years and could never get past gravitron assit and negatives.

Then I commited to getting a PLu again, and it took 2.5 years of not giving up using the gravitron, negatives and jumping. I started crossfit when I could do 2 dead hang PLUs.

It took another 1.5 years at crossfit to learn to kip and only a couple at a time. I used the assist stretch bands a lot. Meanwhile my deadhangs went up to 4 in a row.

Just before I moved in May I did 8 dead hang PLUs on rings and got 11 rounds on the PLU WOD.

I've slipped now I know but I won't forget how it "feels" to squeeze the lats to get up. That is the key for me.

For kips, look up the video of Robb Wolf and Nadia Shatila on CF AgainFaster. That technique worked after every CFer I met trying to give me tips.

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Work out today: 5 rep max of one arm DB press resulting in 75lb left & 65lb right. Neck surgery continues to rear its nasty head.

Followed up with 5 Rounds of DLHP 150lb 10 reps followed by 10 pushups with feet elevated. Did not keep time

Terry: Man, I feel your pain, I am impressed with the 225 front squat. I too wish that I had learned to train in this fashion years ago.

Diane M; I can not do a pull up to save my life, you have inspired me.

Steve; As always thanks for the advice and the kind words for everyone.

Charlie; I was out of town for a while, and you are the MAN for rolling with the rolling pin....what adaptation, what pain!

John Scott: Keep up the good work man, recovery and rehab at our age just flat sucks.

Skip: You deserve to be sore, I checked out your web site and it takes work to be that good. Wear that soreness as a badge of honor. After seeing your site, I have promised myself that I will not post an advitar until I can take off my shirt, grab some rays at the beach and not have the young un's ask their parents to help push me back into the water. LOL.

TR

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I would like to thank everyone for their pull up tips. I believe my box has the bands and I will devote some time everyday to practicing. I will let you know how i progress. Thanks again.

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[I][B]090816 SUNDAY

REST DAY!

[/B]Still having some problems with a noisy and painful left hip and SI joint. Trip to the doctor tomorrow to see what is amiss, as stretching and foam rolling are not doing anything. The good news - - hamstrings are feeling great!

[B]Fun "workout" today! [/B][/I][B]
Hiking with my daughter![/B][I]We hiked the Pinecrest Lake perimeter trail (also called the Pinecrest National Recreation Trail) which goes around the entire lake. About or just under 4 miles of varying, rocky terrain and spectacular views of the lake in a beautiful mountain setting about 20 minutes from the house!
[/I]

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Today - 08/17/09
6AM group workout on North Shore
[B]WE WERE LIVE ON THE LOCAL TV NEWS THIS MORNING!![/B]

WU:
Stretching
3X
Run 1 lap along river
Jumping jacks
Front to backs
Mountain climbers

[B]WOD[/B]:
AMRAP in 20 minutes:
5 burpees
10 push-ups
15 squats
[B]
15 rounds plus 5 burpees - and I finished first!![/B] I edged out the woman who I out-ran last week and creamed a couple of 20-somethings who "weren't sure how many rounds they did".

Post WOD:
Bottom-to-Bottom Tabata Squats (this sadistic routine seems to be occurring frequently :eek:): 16-14-11-9-9-12-12-12
This seemed easier today than the last two times.

50 bench dips as quickly as possible - did all 50 unbroken

I felt really fresh after two days of rest and I think it showed in my performance (good) and in my misery level (very low).

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Took Saturday and Sunday as Rest Days

Today
CFWUx3 w/assisted dips and pull-ups
Ran 6 mins. On treadmill

4 rounds of 14 assisted pull-ups, 14 assisted dips, 21 burpees
My time: 25:51

I felt like it was my first Crossfit workout ever. The burpees were misery.

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[B]Diane D,[/B]
"weren't sure how many rounds they did", i.e., didn't want to admit being crushed by you. Nice job. BtoB Tabata Squats are painful.

[B]Steve,[/B]
Sounds like a perfect (active) rest day. Glad to here your hamstrings are great. Hope your doc has some answers for you.

[B]Jay,[/B]
That's what it takes - diligence. Keep after it and you'll be pulling up soon.

[B]Tom R,[/B]
Those are some heavy DLHP's. Good job!

[B]Linda,[/B]
Your post should inspire a few to keep after those pullups.

[B]Terry,[/B]
How's the quad today? Hopefully it was just a tweak.

[B]John Scott,[/B]
Good to see your back in action, and using good judgement. Is your knee going to allow squats eventually?

[B]08/16/2009[/B]
CFWU x 15 x 1 round
Back Squats: 44x5; 134x5; 184x3; 204x2, then 224x3; 234x3; 244x3; 254x3
High Rep BS: 204x14

Met Con: Run 400, 10x 50# sandbag C&J's, 3 rounds. Time=10:31
First time using sandbags in a Met Con. The C&J's were slow, partly because of the time to gather and grip the bag each rep, but these were hard.

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Oh boy, what a weekend. Not a good for automobiles. Got my oldest son's and his wife's cars going. Painful, because they live 45 minutes away. Then the youngest son called. His battery and alternator went out. He didn't have enough tools to work on his car so I had to load up the truck and drive 2.5 hrs to go help him. Got back at 0100 this early morn.

BTW, if anyone needs advice on working on a Lesabre, Stratus, or a Focus, I'm your man. And...Mickey Mouse and Dodge are brothers.

[B]Steve[/B]...legs all better. Now just my arms are a tiny bit sore from the pull-ups.

[B]Skip[/B]...congrats on the Oly Cert. Sounds like a lot of fun...the kind where you learn a lot.

[B]Scott H[/B]...forgot to mention, I was flying over your neck of the woods the other week. Did some training over the Idaho Nat'l Lab area for several hours.

Can't wait to hit my workout today. Think I will somehow combine front squat 1 RMs with the MU & burpees WOD ala CF Strength Bias style. Hate missing good workouts.

Ever look at a WOD and think to yourself...looks fun, I can kill that...only to later wonder ever made you think that way (as you lie in a sweaty heap on the floor, drooling controllably, and muttering, "there's no place like home, there's no place like home").

[B]Diane[/B]...I am in envy of your gardening success. My tomatoes, squash, and cucumbers have pretty much taken over the garden to the detriment of everything else. Bugs ate my broccoli and lettuce. Also, seem to have a fungus problem.

Car Repair Broccoli
:broc::broc::broc::broc::broc:

Brad did come along to help me with my automotive toils. Barely strong enough to hold a 1/2 inch combination wrench, but he was enthusiastic and asked a lot of questions.

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Diane, I too enjoyed 2 days of rest. Not sure I came back as strong as you did, but I feel good.

Skip, chalk me up as another disciple humbled by that Cindy performance. I have a PR of 22, but the last time I attempted I was gassed at 10 minutes/11rounds and called it quits.

John in HInesville, goot catch on the Regimental scroll. Unfortunately I never had a chance to serve in the 75th. Although I did earn a tab, the closest I got was with the 82nd. Picked up the shirt at Ft B last summer while I was visiting a classmate during his change of command.

Thursday and Friday rest.

Saturday went out to the stairs by myself. Managed 15 stairs and 150 inverted rows. Was very hot and humid.

Sunday early AM my wife shamed me into a short run around the hood before church. Did 3+ miles in about 35 minutes.

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I have garden envy too!

And I had two rest days - Friday and Saturday. I needed it!

This morning I ran 3 miles at the park in 29:04. My time has suffered since I stopped doing HIIT on my treadmill twice a week, but overall I feel like running is a tad (just a tad) easier. And that's with the extra 10 pounds I'm carrying since I went on vacation in May.

I am on a Halloween challenge to abstain from alcoholic beverages...only 75 more days to go. I am a week in and feeling great.

Are you sure it's not Diane D. who is inspiring everyone with pullups? I use bands. I can do a couple here and there, but I haven't broken through the pullup barrier yet. Going to try every day (and 10 pushups too) at home until I can actually get myself over my door jamb. It's not as high as the bars at CrossFit. Chinups are easier than pullups.

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[B]Scott H[/B]: Yeah, I'll be able to do weighted squats again, though my knees don't know it yet. Boy, are they in for a surprise.

Well, both the kids came down with the boogery-snotty-coughing-fever-so-bad-you-puke illness that must be running through the Liberty Co. school system right now. And since the wife is out at NTC, daddy doesn't get much exercise between dodging projectile vomit and cleaning up same. You really gotta watch out out for those germ-ridden pre-schoolers. My fondest hope is that my immune system is strong enough to shrug it off. Hoping for a bike ride and knee-friendly WOD manana. [B]Charlie[/B]; I think I'd rather fix broke cars than mop up hurl. You wanna trade?

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[I][B]090817 MONDAY

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

[I]Skill / Strength Work:
[/I]Bar Muscle-up Progressions X 5 [/B][I](used the Smith Machine bar)[/I]
[B]Transition to Pull-up bar for a go at it....
[/B][I]This is the first time I was able to get five in a row fairly easily. Still could not pull myself up high enough, even with (what was for me) a massive kip......to get up over the bar.[/I]
[B]OHS with PVC
[/B]10 X 3. Doing much better at keeping my weight back over my heels....Amazing how much work this is - especially keeping my back straight in the bottom position.....

[I][B]WOD: "Ryan"
5 rounds for time of:
7 Muscle Ups
[U]21 Burpees[/U]
[/B][/I][B]Scaled to: [I]Five rounds for time of:
10 pull-ups
10 dips
21 Burpees
[/I]TIME = 21:15
[/B][I]Pull-ups and Dips were unbroken, all rounds. Burpees sucked - broken mainly into sets of 5 and 6, with a couple of 3s in there.

[/I][B]Note: [/B]Doctor visit after the workout. She evaluated the hip / SI joint popping and pain and determined it was the SI joint for certain. The first thing she recommended was that I give it several days of rest. Knowing I would never be able to do that, she advised me to use heat/cold applications several times a day and take an anti-inflammatory for no more than two weeks (since inflammation is already present). These remedies failing, she also could give a cortisone injection and/or schedule me for some physical therapy. The good news - - she also does not like using NSAIDs, but in this case, it is probably a good idea; and believes I will have no lasting problems.

Cross Fitness training class later....

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Today:

warmup -
row
pushups
squats
back extensions
situps
couple toes to bar


For time:

21-18-15-12-9-6-3
front squats - 135# (85#)
push-ups

13:18 w/85 lbs.


Tough one! Im not good at front squats.

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[B]Diane M.,

[/B]Great job on the run. Pulling for you on the Halloween Challenge. As for the pull-ups, bands are a fantastic tool. I just didn't have them available and am stubborn enough that I just worked at it until I could do one. Then another came, and another. Give yourself plenty of room too. If the bars are high at your CF affiliate, get up on a box and then let yourself hang and be sure you get full ROM - - chin up over the bar and then all the way down with elbows straight. And you are right-on with your approach - - grab that bar and try to rip out a few whenever you can!

[B]Linda,

[/B]It took me 9 months to learn to kip. Watching myself try (and I'd imagine other watching me too) was hilarious - - like looking at a hooked fish flopping around at the end of the line......no organization to the movement at all. Finally, I got it -- turned out timing was the problem the whole time. I just could not time the pull with my arms in sync with the kip....pretty sad for a musician! BTW, great advice on squeezing the lats at the bottom of the pull. Another good piece of info is Tucker's instruction on the kip for new cross fitters (CF Journal Article, June 25, 2009) (W/F/S) [URL]http://journal.crossfit.com/gymnasticstumbling/[/URL].

[B]Tom R.,

[/B]Great work yesterday! Those are some solid weights to be using after neck surgery, especially on Db presses! Strong DHLPs too!

[B]Jay,

[/B]I expect to see you rockin' the pull-up bar soon!

[B]Diane D.,

[/B]Can you post the video of you "Rock Stars?" Man, if your WOD wasn't nasty enough, then you throw in BTB squats and bench dips. Props on the 15 rounds in your WOD! You go, Girl!

[B]Mark,

[/B]I did the same WOD this morning, but just did 10 and 10 of the Pull-ups/dips. I have to agree with you - - the Burpees [I][B]were [/B][/I]misery!

[B]Scott,

[/B]Thank you, it was a perfect rest day! Doc was able to give me some good answers - - (got em in my post). Nice work with the back squats and in your MetCon today! I've never had the chance to use sand bags, but I understand they are a great tool.

[B]Charlie,

[/B]Man, did you ever earn those Car Repair Broccoli! Glad that the battery/alternator solved the problem - - electrical issues can be the pits!

Love your comment about looking at a WOD - - happened to me today. I got handed my ego, lungs, and arms on a platter. I wasn't muttering anything......

[B]Tom G.,

[/B]I don't know how anyone can get up above 20 on "Cindy." I run out of steam at .....like 13? Nice work on Saturday and Sunday!

[B]John Scott,

[/B]Hope the rest day is good to you and your children recover [I][B]without[/B][/I] infecting you......Take care of those squatting knees....

[B]Deb,

[/B]Awesome job on the Front Squats with the RX'd weight! That's outstanding, especially if you say you're not good at them......

[I][B]Take care all! Great work![/B][/I]

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Stephen - Thanks! I am trying to find someone that might have recorded our news clip (it's not on the WTAE website). I talked to several people after our workout and determined that the station showed us twice during the 6AM news hour. The story was on the current heat and humidity and they had some expert that said folks should work out in the morning. The news truck came to our location figuring they would see some joggers or bikers, and instead they found a bunch of lunatics doing burpees, push-ups and squats!! It was so funny because we were in the middle of the WOD and, all of a sudden, everybody's phones started buzzing with people calling or texting to say that they were seeing us on TV while they were eating their Frosted Flakes! Anyhow, since I was fresh this morning, I'm just glad that I didn't look "old" on TV!

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This weekend I also participated in two days off. Must have needed it as I wasn't in much turmoil about not going to the gym. Enjoyed a visit with my sister in law who is legislative aide to a congressman. It was a fun visit.

Today I did "Ryan" : 7 muscle up and 21 burpees for 5 rounds. I did 5 muscle ups from kneeling position and 10 burpees for 5 rounds. This took 16:13.

Towards the end, the kneeling m.u. started to become a jumping m.u.

I'm still looking around the globo to see were I can hang the rings so they are overhead and I can hang from them. There's a midline bar on the power cage. The bars may be too wide though. anyone with thoughts? Getting the rings higher up on the single bar that I use now will pose a problem of banging my head on the cross bar.

Is there any benefit to doing m.u.'s on a chinning bar?

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3 rounds of the CrossFit warm-up. (we ALWAYS perform 3rds. of the CF WU)

'Ryan'-rx'd- 21:57- all burpees unbroken.
1st round of MU's unbroken.
2nd- 5 +2
3rd-3+2+1+1
4th-2+2+2+1
5th-1+2+1+1+1+1

Stephen-you will hit a 20 round Cindy as you continue. As I commented in my PM with you, my 1st Cindy in 2005 was 10 rounds and I was crushed. My best in 2008 (prior to total knee replacement) was 32. A HUGE difference between the 1st and the best was during the 1st I weighed 186 and now I weigh around 160.

At 186 it was impossible to perform a muscle up. I got my first one in April 2007. Now I am doing '30 for time' and 35 in today's workout.

This is after a couple of years of CrossFitting.

I am soooo very thankful (thank you, GOD!) to have not experienced any CrossFit induced injuries! I've taken it sloooooooowwwwwww! I always warm-up.

You will get there!

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Today's WOD

DB DL
DB Thrusters
Farmer's walk 50 feet after each round
#30 DB

15/3, 12/6, 9/9, 6/9, 3/15 7:00

The bad news, I had the slowest time
The good news, I had the most weight

Completed with some pull up work. Doing some every day.

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CFC WU

DL work 5 sets of five
work done very slowy
5X285#
5X305#
5X305#
5X325#
5X305#

WOD 5 burpees 100m run/w 45#
10 burpees 100m run/w 45#
15 burpees 100m run/w 45#
20 burpees 100m run/w 45#
time 8:10

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[B]2009 08 17[/B]

WU: 1000m row

[B]Front Squat 1-1-1-1-1-1-1[/B]
WU: 2 X bar X 5, 75 X 5, 95 X 3, 115 X 3, 135 X 2
Working:
[B]1[/B] - 205
[B]2[/B] - 220
[B]3[/B] - 230 (f)
[B]4[/B] - 225 (f)
[B]5[/B] - 210
[B]6[/B] - 215
[B]7[/B] - 225

[B]AMRAP in 10 min
7 ring dips
21 burpees [/B]
Slight mod of "Ryan", the main sight WOD from yesterday. Most of the ring dips were jumping style.

[B]Result:[/B] 3 rnds + 7 rd’s + 4 burpees

[B]Scott[/B]…when my boys were that age, we called that particular set of adventures “The Disease a Week Club”. BTW, whatever maturity anyone’s kids have attained by age two…that’s it. As good as it gets. Hope your kids get better soon.

[B]Deb[/B]…I really like the sound of that front squat/push-up WOD. I’ll save it for a rainy day.

[B]Pat[/B]…is it possible to put a bar on top of the cage so you can hang your rings to the proper width?

[B]Jay[/B]…calculate the work you did with just (neglect your bw) the db’s if you want to compare your performance to others. Factor in work done in moving your body for a better comparison.

[B]Anyone working on pull-ups[/B]…I have permanent damage to some of the nerves that innervate my triceps. As a result, my tri’s are partially atrophied. Some things a weirdly torture for me…e.g. push-ups. [B]BUT[/B], I persisted and now I do fairly well with pull-ups.

[B]Burpee Broccoli[/B]:broc::broc::broc::broc::broc:

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Skip, thanks for posting that info. It's nice to see you were once human :), but it is really cool to see how well you can progress at our age as long as you stick with it. I am finding diet to be the biggest factor that changes body composition and also the effect it has on performance. I read a lot of what the younger Crossitters do for diets and I am never surprised that some of the young fire breathers don't do much. It would be interesting to hear what things in your diet have helped you get where you are. I started out in Dec 2008 weighing about 230 lbs, today I weigh 190-195 depending on the day (I don't weigh much anymore), I feel great, I doubt I could get much lighter. I am doing Paleo /Zone now...but sometimes feel to hungry. I tried going just Paleo but added about 10lbs and felt a little fatter around the waist, soon as I went back to Zona and 16 blocks a day (just paleo) I dropped back to 190 and felt better. I did my first two muscle ups at my L1 cert, but haven't worked on them much since, they really bother my shoulder (had surgery on both), I hope to be able to rx and complete the 30 MU WOD for time some day. Looking forward to your reply

[B]Monday 090817[/B]
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

129 DU, 173 SU - 302 total, quad started hurting again on second set of DU's but was able to finish.

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Thanks for the question, Terry.
Absolutely, nutrition is #1! We talk about nutrition at our facility's every day. I am a 'zoner' and have been zoning since 2006. At first I 'kinda-sorta' zoned. Then I read the book, Enter the Zone and that was my turning point. I went 100% zone and I watched my performance go up and my body fat go down. I began doing zone seminars for our members and we observed a 'wave' of success.

All of our trainers MUST BE zoners. They were all members before we approached them about becoming trainers and they were already successful at zoning.

One of our Whidbey Island trainer's, Chad Hamm, recently attended the CF nutrition cert and presented seminars at both clubs 2 weeks ago. He introduced Paleo zone. Some of us are trying it. I like it....it's still the zone.

I have arthritis so I eliminated grains (I love cereals, but none for 2 years) per Robb Wolfe's suggestion. My arthritis discomfort diminished when I eliminated grains.

I do not get hungry since I started zoning. I love it!

I also drink at least a galloon of water every day! That's all I drink is water.I also take supps. I've taken a lot of supps through the years and I discovered a company who's products I enjoy and I feel a difference. I also endorse their products. (Coach Burgener is also an endorser of their products)

Zone, water and good supps. That's it! Oh yeah....CrossFit, baby! Look good naked even when you are old!!:kicking0::pepper::rofl::broc:

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[I][B]090817 - Monday Evening

[/B]Assisted the instructor with cross training class at globo. Lots of great fun and intensity! Then....

[B]Double Under Practice: [/B][/I]About 5:00. Chained three in a row twice. Plenty of unchained doubles.....[I]

[B]August Tabata Challenge:
[/B][/I][B]BTB Tabata Squats.
[/B]16/16/16/13/9/11/10/11 = 102 (9 by strict Tabata scoring). [I]These hurt - - plain and simple. Not complaining; just relating facts![/I]

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[B]Skip,

[/B]Thanks for the additional, valuable information and encouragement! I guess it's simple - - I just need to clean up my Zone diet and forge ahead. I haven't had a chance to do much training yet with our affiliate (I'm am one of four trainers for CF Sonora) and if I'm going to do it, I should do it completely - - nutrition included.

And you are right - - I guess I've been working right up to the ragged edge of injury and progress on some workouts. Gonna change that immediately. Scaling "Ryan" today was a good thing, though the burpees seriously sucked. Lots of broken reps.....As for the 20 round + Cindy; I just have to develop some endurance. I got a reminder of that today with the burpees and believe they may be a good way to work at increasing sustained power output.

[B]Terry,

[/B]It's awesome to read about how far you've come with your nutrition, weight loss, and performance. I'm looking forward to popping down there on a Saturday and getting in some work with you! Great job on the DU/Situp WOD today!

[B]Charlie,

[/B]Nice work on the modded "Ryan" WOD - - like your manner of scaling it. Great FS work too! I definitely identified with the burpee broccoli today - - even ate some with dinner (Sorry Brad!). BTW, interesting to hear about your issue with nerve damage and partially atrophied triceps.....awesome that you don't let that slow you down at all! :notworth::pepper:

[B]John B.,

[/B]Solid DL work and burpee/running!

[B]Jay,

[/B]Great effort and awesome job! The thing that's nice about CF is that, while it's nice to occasionally blow your competition out of the water, you are also competing against yourself. Remember this (another of the many, many) CrossFit maxims......."It never gets any easier - - you just get stronger and faster!"

[B]Pat,

[/B]Sweet job on "Ryan!" I have to stop making excuses and set aside some money to buy a set of rings. Tried some progressions on the Smith Machine bar today - - just is not the same. I can personally tell you that I think doing a bar muscle up is more difficult than using rings - - at least the progressions are. I can't give you any suggestions on where to hang your rings. At our globo, the power cage presents the same problem unless one is just doing progressions, where they will not get up high enough to hit the crossbar. We have the luxury of having a basketball court right next to the weight room. The backstop support posts have enough of a horizontal portion of support that we can hang rings from them - - plenty of overhead clearance there.

[B]Diane D.,

[/B]Loved your amusing account of how the TV segment went down - - I bet some of the viewers choked on their Frosted Flakes watching the intensity of your workout........

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Gee its amazing how much stuff you guys fit in

[B]Skip -[/B]
Ryan looks VERY tough...

Hope for my Cindy! My last one was my first Rx and I only got 14+ something...

[B]Charles - [/B]Seems like a lot of us are working on pullups!!

[B]terry and skip[/B] Im on day 17 of a Paleo challenge. I never realized I was eating the zone diet (except I separated my fats out), then I started Crossfitting in April. I seem to be doing a little better, im not sure if its the diet or just 4 months behind me. My biggest concern with the Paleo is trying to get 2500 calories a day. My fat is always 30-40% of my calories... Not sure if that's the norm. May I ask what supps are those?

[B]Steve and Diane[/B] and a lot of other posters - your workouts make me tired just reading them!!

this am - 90 burpees....(day 90 of 100 day challenge; overuse syndrome is beginning to set in - 10 more days!!)

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Warmed up w/3 rounds of Samson Stretch, 15 squats, 15 push-ups from knees.

Ran 5K on the road.
My time: 28:59

Kept my run nice and easy to protect my hamstring that got a strain on Aug. 11, when I was running 800's. Never felt any discomfort with the hamstring today.

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Diane D., I heard it was 90 degrees there. My boyfriend’s dad called that too hot to golf, so it must be HOT! Glad you looked good on TV!

I need to work on my diet. But it is much better than it was two weeks ago! I am 10 pounds heavier than I was at the beginning of the year, and I know it makes a difference to my workouts. Although now that I’m 6 weeks into CrossFit, I am seeing pretty nice gains in strength!

Ryan is all over the place today, huh? Is that the main site WOD?

We did:

Tuesday 8/18/2009 ***AMRAP 20***
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Except the website was down so the trainer couldn't check the workout. Turned into:

Tuesday 8/18/2009 ***AMRAP 20***
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
10 Ring dips
25 Sit-ups

My cleans are coming! I was 10 situps short of 6 rounds. For the first four rounds I used weighted PVC (20#) and for the final two rounds I used an unloaded barbell (about 45#). Finally! I hope to get more weight on the bar next time.

For ring dips we worked on stablizing on the rings and also did triceps dips on boxes and at the dip station. It was kind of a mixture.

It is four hours later and I’m still flying high! I am just so thrilled with the hang clean!

Oh, and there was a new guy there who is old! I don't know how old, but he's certainly not 30. :pepper:

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Love the diet discussion. Was doing pretty well on Zone until I deployed last summer. Very difficult to maintain that kind of eating in the sand box. They'll feed gratuitous amounts of garbage food, and damn little of anything good. They also tend to absolutely destroy meat of any kind to the point of making it inedible.

Have to get serious again.

Lunch today: 4.5 oz of corned beef, a huge pile of cut up bell pepper, cucumber, celery, and some olives, an apple, and a can of soda water.

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Today - 08/18/09
11AM workout in the gym with Bill

WU:
Stretching
Run to gym
Row 500m
Max rep sit-ups: 50 sec-43, 35 sec-32

Deadlifts:
8X95
6X115
3X135
6X115

Clean and push press:
45 sec - 12
45 sec rest
45 sec - 12

Run up the hill to home (facing forward to avoid the "lower extremities meet car bumper" scenario)

The workout seemed a little too easy. The toughest thing I did was the 500m row during the warm-up. Although, on the positive side, I won't be beat up going into my North Shore workout tomorrow.

In pursuit of my pull-up, I investigated the Iron Woody bands that several of you recommended and asked Bill if he would incorporate their use into my pull-up work. He said yes, so today I took my best fall/winter business suits to an upscale consignment store to raise money for the bands (and a new Buddy Lee jump rope). It was sort of sad acknowledging the end of my business career but my catering business is taking off, so there is no reason to keep clothing that l no longer wear. And beautiful clothing for serious fitness seems like a smart trade.

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Oh the diet discussion. This is the bane of my existance. I know all the right answers, but of course that is the easy part. I have the discipline to workout very regularly, but find it virtually impossible to follow and serious dietary (Zone, Paleo) program. I feel the only way to get this aspect of my life under control would be to put me in a controlled environment. With that said, I do try eat cleanly, lots of fish, chicken, eggs and lean beef with a good measure of veggies and try to stay away from bread. Been seriously trying to drink more water on a daily basis, but still do not get enough. I do enjoy my fruit (grape) mainly in the liquid form. My wife and I usually share a bottle of wine most evenings. I am not looking for a pep talk or encouragement, only sharing my feelings on an issue that I could use a lot of improvement..

Monday did yoga. Man, my instructor is out there, but she is amazing; strong, limber and very enthusiastic and encouraging. After one hour and hardly getting off my little mat, I was completely soaked. The work is humbling but I believe I am getting something out of it. Yesterday we did a lot of handstand work and I think I may have nailed it unsupported for a few seconds. After the yoga did 2 sets of 10 pullups. Would have done more but felt a little tweek in my left shoulder.

Tuesday did the main page WOD. 7x1 push presses. Started at 135 and added 10# for each subsequent attempt. Failed on the 7th set at 195 so had to give it another try. Got it but it wasn't pretty. Haven't done heavy singles for quite some time. Previous PR was 205 and that was a couple of years ago. Been doing more muti-rep shoulder presses instead.

Meeting my Tuesday Stair Group at 5:15 for some group fun.

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Oh see, now I am wanting to do handstands. But I am at work.

I find that I can drink (once a week or so) alcohol and MAINTAIN, but I cannot drink and lose. That is why I'm on the wagon. :rolleyes:

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Diane M. - I wish I wanted to go on the wagon! I just enjoy my barrel-aged grape juice too much! In fact I poured myself a really nice Pinot Noir a few minutes ago to toast my former business suits on their journey to new ownership!

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[QUOTE=Diane Dennis;646777]Diane M. - I wish I wanted to go on the wagon! I just enjoy my barrel-aged grape juice too much! In fact I poured myself a really nice Pinot Noir a few minutes ago to toast my former business suits on their journey to new ownership![/QUOTE]

I don't exactly WANT to be on the wagon! I just want to be able to fit back into my jeans more than I want a glass or three of wine! Hopefully it won't take until Halloween, though I suspect it will.

I am doing the family vacation thing in November, and I will not be on the wagon for that! I did contact a CrossFit gym about 15 minutes from my sister's house! Something to look forward to!

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Wow sounds like everyone had a great day.

Id be very happy to run a 5k in 28:59; I ran my first two 5k's this summer - both were tough hill courses, which I didn't realize, and both I was 30:xx and 31 or 32:xx..... BUT - it's off my bucket list now!

Congrats on the cleans! Isnt it a great feeling when you're making progress?

Diane D - I love WODS with deadlifts. We had a tough but good one last week, 10 rounds of 15 deadlifts & 10 pullups. That's an impressive # of clean & PP in 45 sec.!!

Sorry I brought up the diet topic!! It's just something I'm trying....

This evening's workout was 5 rounds of 7 HSPU, 30 DU....
And - I got my first handstand pushups, and my first double unders!!!
The HSPU were on top of two big plates so not a huge range of motion. At the end I was able to string six doubleunders together... I think I need more leg strength. But I hope to get better at both. It took me FOREVER....
sweat in places I didnt know could sweat, LOL!!

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Charles - how backasswards is that?? Id think we'd strive to offer the BEST food we had to offer.....

Todays diet:
2 whole eggs
1 banana
3.25 oz. tuna
1 cup turnips
1 cup summer squash
1 cup spinach
6 oz. chicken breast grilled
1 cup cantaloupe
1/2 c. blueberries
5 strawberries
whey protein (I know, not paleo)
2 oz. walnuts
1.5 tsp. flaxseed oil
6 oz. grilled chicken
1 cup broccoli

I was Zoning, and only eating about 1 cup of oatmeal every day. Now with the Paleo, I eat no oatmeal, no PB etc. But it seems like I want to eat more, go figure!

Still not sure SO much fat is good for me; OTOH I was on a LO/NO fat diet for most of the 90's etc. and having problems with pains (fibromyalgia?) and some cysts - both probs disappeared when I added fats/omega 3's back into my diet. Now that I'm almost 50 I've learned to try it and see (within reason).