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[quote=Mark Ervi;511985]CFWUx3 w/assisted dips and 5 minutes on treadmill

Did modified version of main site WOD
I did 5 rounds of
25 dumbell swings w/45lb. dumbbell
25 sit-ups on the floor
25 back extensions
25 KTE

My time: 39:09 (Same WOD Took me 46:16 in May 2008 w/40lb. dumbell on the swings. The KTE's kill me)[/quote]

Wow, Mark! A 7 + minute PR. WOOT WOOT! :pepper::pepper:

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Today, I did CFWUx3 w/assisted dips and w/5 mins. running on treadmill

I did
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

My loads
95-105-115-105-105
105-105-105-105-105
100-100-100-100-100

May have re-injured my groin slightly on one of the push press, but was able to continue.

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[quote=Mark Ervi;512896]Today, I did CFWUx3 w/assisted dips and w/5 mins. running on treadmill

I did
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

My loads
95-105-115-105-105
105-105-105-105-105
100-100-100-100-100

May have re-injured my groin slightly on one of the push press, but was able to continue.[/quote]

Nice work, Mark! Glad the injury didn't sideline you! Take care!

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[I][B]FRIDAY 090206

Warm-up
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 100
[B]CFWU X 2. [/B]Plus shoulder dislocates, body circles, trunk rotations all 10 X 2.
Resumed full ROM GHD sit-ups, but did them [U]very slowly[/U]. Increased push-ups reps to 15.
[B]Jump Rope Singles. 100 X 1. DU practice - [/B]BLAH. Got one DU and then got sidetracked. Didn't concentrate well today.

[B]WOD: From Main Page:
Shoulder Press 1,1,1,1,1.
Push Press 3,3,3,3,3.
Push Jerk 5,5,5,5,5.
Post Loads.
Warm-up:
45# X 15, 65# X 10
SP: 95#
105#
115#
125# [/B](Felt strong)
[B]135# (F)
130# (F)[/B]-almost got this! Could not lock it out.
[B]PP: 105# X 3
105# x 3
115# X 3
125# X 3
130# X 1 (F2, F3). RATS! (Old PR was 135 X 2 on 12/29/08).
[/B]Didn't get to Push Jerks - - ran into an old friend and gabbed away my WO time...:icon_spee Obviously lost my focus today!

Also did (in between reps/sets of other WO):
[B]GTG Pull-ups 4, 4, 3 (kipped)
Lat Pull downs 100# X 5; 115# X 4 (with strict form).[/B][/I]

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[I][B]SATURDAY 090207

Got to work out at CrossFit Excel (Escalon, CA) today!

Warm-up
400m run
3 X of:
15 Goblet Squats (2 X 35#, 1 X 70#)
15 Kb Swings 35#
15 Wall Ball Slams 15#
100 Jump Rope Singles
[/B]This warm-up left me winded. I need to do more of these - - really WAS warmed up after this.

[B]WOD: Repeat of WOD 090206, this time with a trainer helping me!
Shoulder Press 1, 1, 1, 1, 1.
Push Press 3, 3, 3, 3, 3.
Push Jerk 5, 5, 5, 5, 5.
WU w/PVC X 15
SPs: 65#, 85#, 105#, 115#, 125# (F) 115#
PPs: 105#, 115#, 125#, 135# X 2 (F3), [COLOR=Red]145# X 2 PR! [COLOR=Black](F3).
PJs: 65#, 65#, 65#, 75#, 75# [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black](My form on these was poor and really suffered under additional weight, so I worked on form with light weights and hit about 30 percent on correctness....going to keep working on these).

All in all, a great workout and a privilege to hang out with Nick Hobby and the CF Excel crew...[/COLOR][/COLOR][/I]

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Nice Job today Steve!

I did the same WOD today with Steve. It was alot of fun.

SATURDAY 090207

Shoulder Press 1, 1, 1, 1, 1.
Push Press 3, 3, 3, 3, 3.
Push Jerk 5, 5, 5, 5, 5.

SPs: 115#, 115#, 125#, 125#, 125#
PPs: 115#, 115#, 135#, 125#, 125#
PJs: 95#, 115#, 115#, 135#, 135#
I need to work more on my push jerk form.

Also did a few pull-ups after helping install a new Rogue pull-up system at our affiliate's gym. Check it out.

[IMG]http://home.comcast.net/~tdickman/pullups.jpg[/IMG]

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Terry, that pull-up system looks great.

Today I did “Badger” modified
3 Rounds for time of:
30 Squat cleans 75 lbs 1st round and 65 lbs rounds 2 & 3
30 Pull-ups (all assisted, except 10)
800 Meter run
I screwed up and did the run first each round.
Time: 1 hr. 45 secs.

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[I][B]SUNDAY 090208

REST DAY.
[/B]
Took the day off. REALLY needed it.

Know I got my press form down correctly, at least on some of my lifts yesterday. Caught my nose on a push press and hit it so hard, I thought I'd broken it! Sure is swollen today......

Before that, broke my jump rope trying to do double unders......:shrug:

Mark,

Sounds like you did a heck of a workout! Great Job!

Terry,

Boy did that pullup system come together nicely. Great photo you posted too!
[/I]

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Hey Diane,

Haven't heard from you for a couple of days - - hope all is well and your lats are doing better. Best wishes!

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Thanks, Stephen. I have rested completely since the problem last Tuesday. I feel ready to row tonight.

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Hey all you old folks,
I am starting a new group called OPWA (old people with attitude) It will be the antidote to AARP. Our first shirt will be out soon it will read "I'm Old and You're in the Way" we also plan a blog and e-zine. Let me know if you think this is an idea that will fly. The top female crossfitter at our box (Elite Fitness Bootcamp/Crossfit Academy in Monrovia CA) is 55 years old and she takes almost everyone apart. I am 53 and got my first ever in my life pullup last august. I love this stuff and I love that there are you folks out there.
"Do not go gently into that good night"
Dylan Thomas
Keep on.
Michael

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[B]Rowing tonight at TRRA[/B] (6th of 6 beginner sessions):

Erg warm-up - 5 min row

Erg drill - Repeat drill from 1st week for improved split time - 10 min row
Avg split time: 2:18.5 (improved from 2:24.5)

Tank:
Put everything together that we had learned in previous weeks; did continuous rowing at various speeds for 40 minutes. Tiring but very fun.

Graduated to Intermediate level - will start that in 2 weeks!

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Diane-
Sounds like you are back. I think you were very smart to lay off for a few days. I am always tempted to keep on doing things that I should not be doing when injured. I hope you stay healed. 40 minutes of rowing? Ouch. That is a great workout, but FUN??? I am glad you enjoyed it. I know just getting back in the "boat" felt good.

Today, I did

CFWUx2 w/3 minute run on treadmill

Did “Cindy”
Accomplished 11 rounds and 5 pull-ups, which matched my PR.

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[I][B]MONDAY 090209

[/B]Was going to do "Cindy", but a good snowfall dictated "Real" shoveling and snowblowing.

[B]Functional WO:
Removed approx. 800 cubic feet of snow from driveway and another 500 or so from roadway in front of house [/B](so County plow wouldn't stack a two foot high berm in front of my driveway.....).
[B]Took about 1.5 hours.[/B][/I]

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[quote=Diane Dennis;514836][B]Rowing tonight at TRRA[/B] (6th of 6 beginner sessions):

Erg warm-up - 5 min row

Erg drill - Repeat drill from 1st week for improved split time - 10 min row
Avg split time: 2:18.5 (improved from 2:24.5)

Tank:
Put everything together that we had learned in previous weeks; did continuous rowing at various speeds for 40 minutes. Tiring but very fun.

Graduated to Intermediate level - will start that in 2 weeks![/quote]

Glad to see you back at it, Diane. Nice work on the rowing and congrats on your "graduation!"

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[quote=Michael Campi;514151]Hey all you old folks,
I am starting a new group called OPWA (old people with attitude) It will be the antidote to AARP. Our first shirt will be out soon it will read "I'm Old and You're in the Way" we also plan a blog and e-zine. Let me know if you think this is an idea that will fly. The top female CrossFitter at our box (Elite Fitness Bootcamp/CrossFit Academy in Monrovia CA) is 55 years old and she takes almost everyone apart. I am 53 and got my first ever in my life pullup last august. I love this stuff and I love that there are you folks out there.
"Do not go gently into that good night"
Dylan Thomas
Keep on.
Michael[/quote]

Hey Michael,

Welcome! I love CF too! Have been at it a little less than five months now and like you, have gone from not being able to do any pull-ups at the end of September to five DHPUs now. I'm 58 and believe I'm in better shape than when I was in my LE academy nearly 30 years ago!

Love your quote too! Rock on!

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[quote=Mark Ervi;514906].....Today, I did

CFWUx2 w/3 minute run on treadmill

Did “Cindy”
Accomplished 11 rounds and 5 pull-ups, which matched my PR.[/quote]

Nice work, Mark!

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I did CFWUx3 w/assisted dips

Did Deadlifts 1-1-1-1-1-1-1
I did 275-300(f)-275-275-275-275-275-275

I did Bench Press
5 sets of 5x135

5 minutes of rowing

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[I][B]TUESDAY 090210

Training Session.

Warm-up:
Shoulder dislocates/pass throughs X 15
Interval walk/jog-treadmill: approx .6 mile up to 5.3 MPH

Training:
Front Squat work with PVC
[/B]Concentrated on retaining lumbar curve, weight on heels, good rack position, and then powering (explosively) up from the bottom.

[B]WOD: 10 Rounds for time
5 FS X 30# bar (Dynamax depth)
transition to 10m walk with bar locked out overhead
Lunges X 30# for 10m (approx. 10 lunges)
15 Ab Mat sit-ups (anchored)
Time = 15:07.
[/B](Lunges were hard and I was afraid of pulling a hamstring again!).

[B]GTG Pull-ups:
WU: Lat pull-downs 100# X 5
3, 5, 5, 6, 4, 5, 3, 2, 7, 4, 4, 1, 1. = 50 [/B](Used OH and UH grips, wide grip on a couple, and kipped some). Last two were dead-hang. I realized today my globo's pull-up bars are just the right height that I have unknowingly taken just a bit of a "push-off" from the floor at the beginning of each set. Trying to hang and then start the set......[B]much more difficult. [/B]HHMMMM, a little more technique and strength training, anyone?

[B]Jump Rope Singles: 100 X 5. [/B]2 sets almost unbroken (one miss in the 90's). Other three, a few more misses.
[B]DU practice - about 20:00. "Chained" two together in a row!![/B][/I]

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[quote=Mark Ervi;515836]I did CFWUx3 w/assisted dips

Did Deadlifts 1-1-1-1-1-1-1
I did 275-300(f)-275-275-275-275-275-275

I did Bench Press
5 sets of 5x135

5 minutes of rowing[/quote]

Strong work, Mark!

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Ran 5K today on the road in 26:38. Missed PR by 4 seconds.
Temps here were in high 60's. Just a gloriously fun run.

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Haven't posted in a while...but I have been watching :)

[B]WOD 2-6-09[/B]
Five rounds for time:
25 Kettlebell Swings (2 pood)
25 Abmat Sit-ups
25 Back Extensions
25 Knees to Elbows

My Time 40:38

[B]WOD 2-9-09[/B]
Complete as many rounds as possible in 20 minutes of:
200m Run
21 Sumo Deadlift High-pulls 95 lbs
15 Pull-ups

4 rounds+200m+4 SDHP

[B]WOD 2-10-09[/B]
Front Squat 5-5-5-5-5
95lbs, 115lbs, 125lbs, 135lbs, and 145lbs | Rx'd

[B]WOD 2-11-09[/B]
Deadlift 1-1-1-1-1-1-1
315lbs, 335lbs, 355lbs, 375lbs, 405lbs (PR), 395lbs, and 385lbs | Rx'd

Did max rep pull ups before walking out the door. Did 10, thats a PR...I could only do 1 pullup 1.5 months ago.

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[quote=Terry Dickman;516787]Haven't posted in a while...but I have been watching :)

[B]WOD 2-6-09[/B]
Five rounds for time:
25 Kettlebell Swings (2 pood)
25 Abmat Sit-ups
25 Back Extensions
25 Knees to Elbows

My Time 40:38

[B]WOD 2-9-09[/B]
Complete as many rounds as possible in 20 minutes of:
200m Run
21 Sumo Deadlift High-pulls 95 lbs
15 Pull-ups

4 rounds+200m+4 SDHP

[B]WOD 2-10-09[/B]
Front Squat 5-5-5-5-5
95lbs, 115lbs, 125lbs, 135lbs, and 145lbs | Rx'd

[B]WOD 2-11-09[/B]
Deadlift 1-1-1-1-1-1-1
315lbs, 335lbs, 355lbs, 375lbs, 405lbs (PR), 395lbs, and 385lbs | Rx'd

Did max rep pull ups before walking out the door. Did 10, thats a PR...I could only do 1 pullup 1.5 months ago.[/quote]

Whoa Terry,

You are a BEAST! Congrats on the DL PR. 405 is amazing! So are the pull-ups. If you don't mind my asking, what did you do to progress so fast? I'm kinda stuck with mine....

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[QUOTE=Stephen R. Lampl;516799] If you don't mind my asking, what did you do to progress so fast? I'm kinda stuck with mine....[/QUOTE]


Hey Steve,
Thanks. I don’t mind you asking at all. I haven’t done anything in particular to focus on pull-ups. I just do them in the WODS as they come up. I am sure the 15 lbs weight I have dropped has helped. I try and do all the WODs with high intensity...all the time. I find this much easier at the affiliate, than at home. I was going to try the max pull up at home the day before but my bar sucks, its one of those doorway things.

Remember the Presidential Physical Fitness Award? Back in 1972 (eighth grade) me and my friends would compete back and forth all the time, I could remember we would get close to 50 in a row (dead hangs)….those were the days :). Our pull up bar was polished just from all the use it got. If I remember correctly we all got an Award but the standards were pretty easy.

It’s mental thing for me. I remember the less time you spent at the full hang position the better off you were, I still think that’s true.

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Terry,

Thank you for the information. Seems like each person has ideas which helped them along and I always like to look for ways to increase my abilities. I agree about the weight - - I've dropped about 20 pounds, but my progress seems a bit slow.

Also gotta agree with you on intensity. CF is what one makes of it. The harder we go at it, the better we get. I'm still learning to find that balance between intensity and pushing too much and getting injured. Wish I could just go full-bore all the time....
____________________________________________________________
[I][B]THURSDAY 090212

8" of new snow overnight....

Functional WOD - - Cleared about 400 - 500 cubic feet in about 20 minutes so I could get to training. This one had me working and breathing hard....

Training Class:
Warm-up:
Run 1 min @ 5.5 MPH, Walk 1 min @ 4.0 MPH, Squat 1 min - 35 squats.
Shoulder dislocates X 15, body circles 5 X 2.

Push Press training - rudiments w/ PVC.

WOD: AMRAP in 10 minutes:
10 X 14# Wall Ball shots
10 X 50# Push Presses
Total = 9 rounds + 9 wall ball shots
[/B]Note: I don't know how or why, but this short metcon darn near killed me.....simply WICKED!
[B]
Jump Rope Singles 3 X 100, 1 X 50 [/B](Right Achilles started to ache a bit - - didn't want to chance injury - - quit).
[B]DU Practice (gtg) = over approx. 20 min. period. [/B]Got numerous DUs one at a time (lost count, but estimate about 25 - 30), but couldn't chain 'em together today.....

[B]Tuck Jumps 3 X 10

Lat Pull Downs [/B](Paid strict attention to form, bar to chest).
[B]WU = 85# X 15
115# X 3
120# X 3
125# X 3
130# X 3 (form started to suffer)
125# X 3

[/B]Left the gym worn out but satisfied today - - press form and DU practice is coming along.....[/I]

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Did modified "Fran" w/70lb. thrusters yesterday.
My time: 10:55
Just did not have the juice on the thrusters. I had been under 10 mins. two previous times at this weight.

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Today Did CFWUx3 w/assisted dips and ran 6 mins. On treadmill

Did 7 rounds of SDLHP 10 reps w/60lbs. and 10 assisted dips
My time: 11:24

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Hello Folks,

Just checking in here. My name is Bill Houghton, I will be 52 in May, and I have been CrossFitting since Aug of 08. I did a post on the equipment page about using bands and rings to assist in the squat. [url]http://www.board.CrossFit.com/showthread.php?t=42854[/url] Until I started doing CF, I didn't know I couldn't squat. I don't know when my squat went away, but getting it back has been one of my strongest focuses. I am glad to report I have made progress. I did 370 full assisted squats today, broken sets of course. Just going down that far felt fantastic. The bands and using my rings overhead allowed the movement. I had been gaining depth over the last few months, by just working body weight, but the progress was slow and frustrating. I think having the bands and doing assisted will acceletate my progress on these. Then it is on to weighted squat work.

Sorry this is so long.

Bill

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Welcome Bill,
I read your other post....interesting. I just got the book Starting Strength 2nd edition yesterday. It covers all the basic barbell movements in depth, I would highly recommend it. If you have a chance to visit an affiliate I would definitely do that too. Our affiliate trainer is certified in Oly weight lifting. I have learned a ton from him. Back in the day I used to lift a lot but I am learning that most everything I did was incorrect or not really beneficial... like bench press, curls, or other isolated movements. I never used to do full depth squats, doing deep squats has really helped me with flexibility. I am sure if you keep at it your squats will improve but you might find expert advise will help you get there faster, or correct anything you may be doing wrong.

[B]WOD 2-13-09[/B]
For time:
45 Double-unders,
135 pound Squat clean, 45 reps,
45 Ring Dips,
45 Double-unders.

My Time 28:57 RX'd

[B]WOD 2-14-09[/B]
[U]Cindy[/U]
AMRAP in 20 minutes;
5 Pull-ups,
10 Push-ups,
15 Air Squats.

13 Rounds RX'd

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Thanks for the welcome Terry. Very impressive WOD's for the 13th and
14th. Squat cleans, double unders and ring dips - wow! :notworth: I hope that I can get there some day. From your posted numbers I'd say you didn't waste those early lifts. And you [I]are[/I] over 50 right? :)

We don't have an affiliate here but we do have a U.S. Olympic Education Center. For a few bucks per seminster it is possible to go train there but I don't feel that I am ready yet. I have been pretty driven to keep working on what I had learned at the level one cert and at the end of the month I'll be taking the Oly Lift Cert with Mike Brugener. I hope to push myself enough the next couple of weeks that I can participate in the training there as well as learn how to help others.


I'd like to open a facility here but I don't know how to bridge the gap yet between a passive care practice and combining it with CF. I plan to just keep working out, reading, attending certification seminars and in time I think my course will reveal itself. I have had the same type of practice (chiropractic) for 23 years and combining it with CF will take some work. I am excited at the prospect though, and have already seen an improvement in what I can do for my patients with the little I know so far.

Bill

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Today did 30 C&J w/100lbs. for time.
My time: 17:01 (Did this same weight 4 minutes faster last time I did it. I have been eating crazy.)

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[B]WOD 2-16-09[/B]
[U]"Fran"[/U]
21-15-9 reps for time:
Thrusters 95lbs
Pull-ups

My Time 7:55 RX'd (PR)

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Go Terry! Congrats on the "FRAN" PR. Great time.

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Today I did CFWUx3 and 6 mins. treadmill run

Did OHS
5 sets of 10x45lbs.

Did Shoulder press
10x45lbs.
10x55
10x65
10x75

Did Back squats
10x95lbs.
10x105
10x115
10x125

Did power cleans
10x75lbs.

Did dumbell shoulder press
21x15lbs.

Did 15 KTE
Did 15 hanging vertical leg lifts

Ran 1 mile on treadmill

Did Deadlifts
10x135lbs.
10x185lbs.

Did 21 assisted dips

Obviously had fun horsing around the gym doing whatever.

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Did CFWUx3 w/6 min. treadmill run

Did Squat Cleans 1-1-1-1-1-1-1
I did 120-125-130-135-140(ties my PR)-130-145(f)-130

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Nice Job Mark!
I did the same WOD yesterday too…or I should say attempted.
My flexibility really sucks, I can’t get my wrist bent and elbows up enough to rack the bar correctly. I did a WOD last week where we did 45 squat cleans in a row, I could get 2-3 in a row with our trainer standing in front of me, so I worked through the 45 ok. But for some reason last night I could not do one with out bailing

When I tried this at home last night I could not get the bar racked on my shoulders, I was gun shy because I kept hitting my collar bone or clavicle with the bar..its really sore now.
Anyway I went in the house and read the whole chapter in SS on power cleans and how to learn to rack the weight properly. Hopefully with practice my flexibility will improve.

Any tips for another old guy? How is your flexibility for racking the bar?

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Terry, I do not have the greatest wrist flexibility either. I try to do some wrist bend stretches everyday when I warm up. I bail on the WODs some days when it involves fronts squats with multiple reps because my wrists cannot take it. I am sure my form would improve on full squat cleans if I had someone yelling at me to do them right.

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

Then Did Continuous pull-ups WOD, 1 in 1st minute, 2 in 2nd minute, etc.
I made it 9 full minutes completing 1-2-3-4-5-6-7-8-9.
This was a new PR for me.
In 10th minute I did not attempt a single pull-up.

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Just saw where Stephen Lampl did "Fran" as Rx'd
21 - 15 - 9 of
95# Thrusters
Pull-ups
Time = 11:33. His First time as Rx'd.

Stephen, that is fantastic. Can't believe you did not post that here!
So I had to.

Keep working and you will make that under 10 minute goal.
I still feel like I am weeks away from trying Fran as Rx'd, but I definitely have that as a target goal for myself. Thanks for the inspiration.

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[I][B]THURSDAY 090219

Training Class Session.
Warm-up: Gerbil Trainer (Treadmill) 4.0 - 4.5 MPH, 9:00 minutes.
Shoulder dislocates, body circles
Shuttle runs on BB court. approx. 7:00 minutes

Training: Press series.[/B] Review shoulder press and push press. Added the push jerk today. PVC X Rudiments for approx. 20:00.

[B]WOD: "Burping Fran" (class workout).
21 - 15 - 9 of:
Thrusters @ 60#
Jumping pull-ups
3 burpees between each set and after third set (total 3 X 3).
Time = 6:44.
[/B]Note: Got my first 21 thrusters inbroken![/I]

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Gosh, guys! Have I missed out! We had company over during the long weekend and have been busy.......

Great work Mark and Terry! Terry, absolutely awesome Fran time! Mark, thanks for the props! Sorry I forgot to post yesterday. Lots on my plate, plus getting ready to go to my Level-1 cert in 8 days!

Diane,

Haven't heard from you in a while. Hope all is well with you and yours. Let us know and keep up the great work!

Bill,

There are a couple of PTs who are doing (or at least dabbling) in CF at the globo I attend. No affiliate near here unless you go to Terry's (an hour or so away). One PT in particular is a regular and swears by CF in both assisting him with modalities for his patients and for what it's done for him.