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I've been working out on the normal schedule but no time to post results. I've also been reading everyone's posts and have a lot of comments but will defer all but two until tomorrow:

[B]Stephen[/B] - MISSED YOU SO MUCH! Take care and keep us informed.

[B]Terry[/B] - :super::notworth::super::notworth::super: - Aromas 2010!

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10/26/09
No rowing today

WOD
"Filthy Fifties"
50 reps of each exercise for time
Box Jump 24″ (Subbed step ups)
Jumping Pull ups
Kettlebell Swing (1 pood)
Walking Lunge
Knees to Elbows
Push press (45#)
Back extension
Wall ball (20#)
Burpee
Double Under (Subbed 5:1 single unders)

34:58 PR - 6 minutes off my previous best, down 12 minutes from last December.

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My WOD was a good one:

For Time:

Row 1000m…Then

50 24″ (20″) Box Jumps

50 #75 (#42) Push Press

50 #20 (#12) Slam Ball

50 Double Unders

My modifications: damper (?) set at 8, stepups subbed for scary box jumps, #35 for pushpress (started out feeling too light, didn't end up that way), 10# slamball (should try 12# next time), 200 singles.

Clock malfunction (operator error), so I don't know my time, but I finished around the same time as the three guys working out.

I highly recommend this one.

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10-27-09

WU:
1000m C2 4:33.0
10-15-20 BW squats
5-5-10 #45 OH walking lunge
5-10-15 #20 wallball shots
10-15-20 24inch box jump
60-60-60 SU's
3x1 min plank

WOD AMRAP in 20 min of:
2x MU
4x HSPU
8x 2 pood K-bell swing

I scaled to 8 pullups/8 dips for the 2 MU and a #50 K-bell (all they had). Completed 6 full rounds plus 5 pullups and 4 dips....completely smoked. Looking back I think I put too much into the WU.

[B]Diane M[/B]., Did you get that WOD from your affiliate? I really want to do it, but can't figure out where to slip it in. One of my true weaknesses is programming.

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[QUOTE=John Scott Rezendes;686429][B]Diane M[/B]., Did you get that WOD from your affiliate? I really want to do it, but can't figure out where to slip it in. One of my true weaknesses is programming.[/QUOTE]

Yes, they titled it "1000 m, then...." If I were to design workouts myself, they wouldn't amount to much! It was a good metcon. The slamball after pushpress was an arm burner!

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Nate scaled:
AMRAP 20 minutes
10 Pull ups single band assist
Dips 10 to bench
95lb press 10 times switched to 85 lbs after first round.
10 kettlebell swings with 45 lb kettlebell

6 rounds + 10 pull ups

Skipped one dip session so added one round of 10 after the final pullups.

A big thank you to Mark Rippetoe (and Stef, Juli, Doug, John and the crew from CF Omaha). Excellent Cert. Excellent and useful information. CF Omaha has a great facility.

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[QUOTE=Diane Dennis;685979]I've been working out on the normal schedule but no time to post results. I've also been reading everyone's posts and have a lot of comments but will defer all but two until tomorrow:

[B]Stephen[/B] - MISSED YOU SO MUCH! Take care and keep us informed.

[B]Terry[/B] - :super::notworth::super::notworth::super: - Aromas 2010![/QUOTE]

Thanks for the props Mark, Diane, etal.
Pat, your question about how I fueled myself for the day. Nothing special, just ate my normal breakfast at 7am, 2 poached eggs, 1/2 avocado and a sweet potato for the carb...usually I have a green veggie. Workouts started at 10am. Then just drank water through out the day. I think it was around 2pm when we started the last Metcon WOD. I can't work that hard with a full stomach...plus the nerves before you start a competition. So this seemed to work well.

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Mmmm, sweet potato. I need to add that to my grocery list. So good with cayenne pepper.

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[B]10-28-09[/B]
WU:
750m C2 3:05
10-15-20 #45 Back Squat
5-5-7 DH pullups
5-5-6 Ring dips
5-5-5 Ring row
10-10-10 #20 Ball Slam
5-10-15 Burpees

WOD: 5-5-5-5-5 Back Squats
#65 x 10
#85 x 10
#95 x 10
#115 x 5
#135 x 5
#155 x 5
#175 x 5
#185 x 5
#115 x 15
also did 75 single unders between sets just to stay busy. Felt pretty good and probably could have gone higher, but I'm still watching the knee.

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Didn't want another heavy lifting work out so close to the deadlifts so I did "Nate". AMRAP in 20 minutes: 2 Muscle ups, 4 HSPU's, and 8 2 Pood KB swings.

Last time I got 8 rounds. This time I scaled it a little less: rings were set a mouth level, bar for feet was set at shoulder level for HSPU's. Swings were with a 75 lb. dumb bell.

Got 10 rounds. This one gassed me a few times in the process.

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Today warmed up with 3 rounds of 15 squats, 15 sit-ups, 15 push-ups, 10 pull-ups, and two rounds of run 400m.

Then did
4 rounds of
run 400m
10 thrusters w/70lbs.
30 kettleble swings w/35lb. kb
My time: 28:17

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Day 25 [B]Ab Planks[/B] - 1:00 x 15, 2:00 x 5 = 25 minutes

Day 26 [B]Ab Planks[/B] - 1:00 x 16, 2:00 x 5 = 26 minutes

Day 27 [B]Ab Planks[/B] - 1:00 x 10, 2:00 x 7, 3:00 x1 = 27 minutes
------------------------------------------------------------
[B]10/28/09[/B]

[B]Warmup:[/B] Lots of joint mobility drills, deep squat sit, 2 min skipping, Burg. warmup

[B]HCL[/B]
45#x2
55 x2
60x2x4
[B]SN balance[/B]
45#x3
50x3x4

4 Rnds [LIST][*]10 x kipping PLU (modified)[*]5 x PP 65#[/LIST]Time: 7:26 (had a long walk between stations)

20# weighted SU 3x10
Rev. hypers 3x20

Still working on today's ab planks... 2 more days to go!

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[B]Everyone...

[/B]Thank you so much for the well-wishes and encouragement! Got the best news I could today - - nothing broken, per the x-rays, but did somehow damage the bursa in my left knee, so there is (and will be for a while) fluid outside of it and in the knee capsule. It will heal without issues, I am told. The wrist is just going to be painful for a while in certain positions. Probably bruised one or more bones....

CrossFit workouts, here I come again........slowly, slowly.........

Take care and rock on! You guys and gals are AWESOME!

Steve

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[B]Terry[/B] really nice - you're a MONSTER....dang are you strong!
[B]Linda & Pat[/B] thank you - you're no slouches either; Thats a lot of planks, they make me VERY sore. Pat your strength... geez!!! Ive got a long way to catch up with everybody; Mr Burch is doing stuff I've never even heard of!! haha!
[B]Steve[/B] - speedy recovery to you!

Everyone else: nice work! Still amazed how much you guys do, even with injuries/issues to work around... inspiring!)



[B]10.24.2009-Saturday[/B]
Warmup (burpees, pushups, situps, back ext)

[B]WOD[/B]
For time:
21 - 15 - 9
row - calories
goblet squats - 32kg (24kg)
push press - 115# (75#)
13:19


[B]10.26.09 Monday [/B]
Warmup (usual)

[B]Max Effort Pullups[/B] - 10 Negs w/ 10#... got 5 good kipping pullups

[B]WOD[/B]
For time:
20 back squats - 135# (85#) (Scaled to 95)
Then:
5 rounds of:
15 ring push-ups
15 kettlebell swings - 24kg (16kg)
Then:
20 back squats - 135# (85#) (Scaled to 95)
11:01 (what a switch! the scaling UP was my coach's idea!)


[B]10.27.2009-Tuesday[/B]
Warmup (usual)

[B]WOD[/B]
6 rounds for time of:
5 power snatch - 95# (65#)
15 handstand push-ups
12:09 - need a lot of work on the snatch. Easy at 65# but ugly!! HSPU still VERY hard.


[B]10.28.2009-Wednesday[/B]
Warmup (usual - row 500 instead of burpees)

[B]Power clean: 3,3,3,3,3[/B]
85#/95#/100#/110#/115#

[B]WOD[/B]
Complete as many rounds as possible in 15 minutes of:
30 squats
15 back extensions
10 box jumps
6 Rounds + 30 squats + 13 Back ext. - added 5# to the back extensions....

[B]REST DAY TODAY!![/B]


I like the strength stuff we've been doing. I could pbly do more weight if my technique was decent.

So if somethings way easy for you (like for me back extensinos to do 15 - is a couple secs and I feel nothing)... is it worth adding weight to it, or should you just have your time be so much the faster? I SHOULD do more cardio; trying Diane's rowing tips to try to get better at that....cut off a few secs already - THANK YOU!!!

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sorry typo - that should have been 5 Negatives with 10 pounds on the pullup day

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Catching up on posts!

[B]Friday – 10/23/09[/B]
Gym workout with Bill:
Lots of back squats – Can’t remember the rep scheme or the weight but it got heavy at the end because I remember gritting my teeth

Saturday and Sunday – Rest days

[B]Monday – 10/26/09[/B]
North Shore group workout with hubby in attendance – Patrick leading
Hmm…I can’t remember what we did except at the end: 100 push-ups – 6:42

[B]Tuesday – 10/27/09[/B]
Gym workout with Bill
Rowed and did sit-ups but primarily did deadlifts. For the second time in a row, I totally sucked at it. Got stuck at 145 and stayed there. I could get 155 off of the floor, but couldn’t stand up to save my life. I made numerous attempts (probably too many) and I got so frustrated that I was actually saying naughty words. My goal of 200 by St. Patrick’s Day is looking less likely but I REFUSE to give up.
[B]
Wednesday – 10/28/09[/B]
North Shore group workout with hubby in attendance – Patrick leading
Tabata dips
Run 400m
Tabata squats
Run 400m
Tabata push-ups
Run 400m
Tabata lunges
Run 400m

Started something else with jump squats but it was cut short by a downpour of rain.

[B]Thursday – 10/29/09[/B]
Patrick’s garage in lieu of the North Shore

This was the BEST. Patrick’s CF affiliate (Confluence CrossFit) will be open by mid-November (thereby avoiding a brutal outdoor winter on the North Shore) and he has the equipment package from Rogue in his garage.

Various warm-ups: stretching, SDLHPs with bar only, front squats with bar only

WOD 1:
Grace - 3:42
Needed a third lung on this one - had to stop after 20 reps to catch my breath

WOD 2:
21-15-9
15# dumbbell thrusters
push-ups (HARD!!!!)
abmat sit-ups (EASY!!!!)

I couldn’t do more than a few push-ups after the thrusters each round. Patrick assisted with a band around my mid-section so that I could complete the workout.

Post WOD:
Deadlift form and technique practice for my next session in the gym with Bill.

[B]Deb[/B] - Love the new avatar. You look fantastic.
[B]Linda [/B]- I've been fascinated by your ab plank adventure. I particularly enjoyed your post last week when you analyzed how the planks were affecting body parts other than abs.
[B]Diane[/B] - I think sweet potato with cayenne sounds good but I prefer mine with a little Jack Daniels! ;)

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[QUOTE=Diane Dennis;687845][B]Deb[/B] - Love the new avatar. You look fantastic.[/QUOTE]

:yeahthat:

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[B]10-29-09[/B]

WU:
C2 500m 2:06.6
5-5-5 #45 Thrusters
5-5-5 Pullups
5-10-15 Pushups
5-5-5 30" Boxjumps

WOD: 50-40-30-20-10 Double unders and situps

Since I haven't mastered the DU yet I did:
200-160-120-80-40 Single unders
50-40-30-20-10 ABMAT butterfly situps
Time: 14:16.6

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[QUOTE=Diane Dennis;687845]
[B]Deb[/B] - Love the new avatar. You look fantastic.[/QUOTE]

double :yeahthat:

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Day 28 [B]Ab Planks [/B]- 1:30 x 8, 2:00 x 8 = 28 minutes
--------------------------------------------
[B]10/29/09[/B]

[B]Warmup[/B] - same

[B]muscle SN[/B]
45#x3x3
[B]CL&J[/B]
55#x2x2
60x1x3
[B]FSQ[/B]
60#x5
85x2
95x2x3
[B]WOD[/B] 3 rnds [LIST][*]20 halfmoons -alt sides (used 15#KB)[*]8 x BJ (only have 14" box)[/LIST]Time: 4:45
*finished with ab wheel 3x10 (from knees), did not have setup to do GHRs

Still doing today's planks - tomorrow is Day 30 yay!

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[quote=Diane Dennis;687845][B]Deb[/B] - Love the new avatar. You look fantastic.
[/quote]

Triple :yeahthat:

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[I][B]091029

[/B]Back at it today; evaluation session only, no WOD. Just checking to see how the injuries handle CF exercises.

[B]Warm-up:
[/B][/I]Arm Crcles
Shoulder pass throughs
pull-ups X 4

[I][B]Evaluation Session:
[/B][/I][B]Squat Cleans: [/B](Approx. number of 30 reps total. Reps in sets of 2 or 3).
10 X 65#
15 X 75#
5 X 95#

[B]Kipping Pull-ups
[/B]1 X 5
1 X 10

[B]Shoulder Press (75#)
[/B]1 X 10

[B]Thrusters (75#)
[/B]1 X 10

[B]Push-ups[/B]
1 X 4 ......Wrist did [B]not[/B] like these! Pretty painful.

[I]For the most part, right wrist and left knee fared O.K.,; just very mild discomfort with the wrist and almost none with the left knee. 95# squat cleans and SPs were a little painful; push-ups, much more so. Compression of the wrist seems to cause the most discomfort. Just getting to move some weight after a month off felt really good.

The next couple of weeks will be great for dialing in my skills and working back into things.
[/I]

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Today - 10/30/09
Gym workout with Bill

WU:
Stretching: row 500m; 53 sit-ups (1 min); 21 jumping pull-ups;dumbbells swings

Push press - 14 X 45
DL - 3 X 135
Push press - 12 X 50
DL - 3 X 135
Push press - 10 X 55
DL - 3 X 135
Push press - 8 X 60
DL - 3 X 135
Push press - 6 X 65

3X
Jumping pull-ups - 14
Dumbbell swings - 12

Run home

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You guys are awesome.

I turn 50 in 15 months (really, I'm in no hurry), and I will proudly join you then.

Until then, I've been CF'ing for a little over two months. Have lost 10 pounds overall. And I'm guessing I've put on 5 pounds of muscle. So that means 15 pounds of fat gone.

I'm doing 185 PR on my front squat, 135 on overhead press and 315 on DL.

Cindy, 13 and 5 pullups (box pullups, clean pushups throughout though!)

I feel great and I am the oldest guy at my gym, and it gives me a lot of pride when I can keep up with people half my age, or when I just get a little look of respect or appreciation from some of them.

Keep going guys!

JJ

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There's a light in the window for you John. Congradulations, you are about to make it.

Did the BS 5 X 5.

Usual warm up plus: 1X10X135, 1X10X225. Then 240,255,270,285, 305 for five reps each. The depth is not quite to parallel. These felt good. Before Crossfit, I used to do back squats once a week. I still experience them as the ultimate and most inclusive resistance exercise.

I did the splits using the following calculator(WFS):

[url]http://www.thepumpingstation.com/1repmax.html[/url]

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Today I warmed up with three rounds of 15 squats, 15 sit-ups, 15 push-ups, 10 pull-ups.

Did modified "Grace" w/100lb. full squat clean and jerks
My time: 19:21

Rested 10 minutes

Ran 1 mile in 8:31

Did 30 kettlebell swings w/35lb. kettlebell
and 5 kettlebell clean and jerks w/each arm

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Hi John, you don't have to wait to join in...

Nice to see you back at it Stephen, good work!
---------------------------------------------------
Day 29 [B]Ab Planks[/B] - 2:00x2, 1:30x6, 1:00x10
Next day made up with - 1:30x2, 1:00x3
Total: 29 minutes
------------------------------------------------
[B]10/30/09[/B]

[B]Warmup[/B] - same
[B]SN[/B]
45#x2x2
55x2x2
[B]SN pull[/B] off 3" riser
60#x3x3
[B]SN PP[/B]
65#x4x4

Didn't do the WOD, working on ab planks.

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[B]10-30-09[/B]

WU:
10-15-20 BW squats
5-5-5 Ring pullups
5-6-10 Dips
5-5-6 Ring pushups

WOD:
1000m row (4:29.4)
50 x 30" Boxjumps
50 x #65 Push press
50 x #20 Slam ball
200 Single unders
Time: 18:02.3 Good one Diane! I had to scale down to #65 on the PP because there weren't enough small plates in the gym. It was either #65 or #95...I took the cowards way out after 5 @ #95.

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Happy Halloween! Lousy weather for it here, rainy.
Thanks on the avatar!! Diane, John SR - sounds like a good one.
[B]John SR[/B] 30" box jumps??:yikes: I've yet to try 24", Im really slow at even 20", I don't know how people can do them so fast!


[B]10_30_09[/B]
Warmup (row 250, 50 Double Unders, back ext, situps)

[B]WOD[/B]
10 rounds for time of:
12 burpees
12 pull-ups
25:13 - Pullups, do they ever get easier?? :rolleyes: Another hole in my hand (Chalk has ruined me for gloves and I still seem to get tears even though I file my hands down.)


[B]10_31_09 (at home, limited time)[/B]
Warmup (burpees, pushups, situps, squats)

[B]WOD[/B]
21-15-9
Run 400
HPCL 75# (didn't have the right weight increments to do 85# or I would've)
Walking Lunge (shouldve added weight to these or done more reps)
End w/ run 400.
15:16
Copied one of my coaches and made myself a scaled down version of her workout. (She's simply awesome, strong & superfast! does stuff I cant do in my dreams! She did this 21-15-9-6 ending w/a 400, using 85# in about 14 mins.)

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Glad I am in Phoenix this year for Holloween. Last year my grandson insisted he and I go to his preschool party as Tom The Train. Yes, I have a hard time saying no.


Did the main site WOD: 25 squats, 25 pushup, 25 pull ups, 25 sit ups, 50 of each and then 75 of each. Perhaps the Coach wanted us all to go to a party as PUKIE. finished in 14:13. This was one of those multiple gasser workouts. The ascending order of the workout was challenging.

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[B]Friday 091030[/B]
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Total Reps - 297
Pull-ups 53
Push-ups 49
Sit-ups 87
Squats 108

[B]Saturday 091031[/B]
500M max effort row - 1:33

3 rounds for time
10 HSPU
10 GHD sit-ups
10 Squats

5:43

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Day 30 Ab planks - 1:30 x 10, 1:00 x 15 = 30 minutes.

10/31/09 is a day off

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hi all - another over 50 F joining the CF ranks - great thread - glad to see CF isn't just a bunch of young bucks...

so motivating to see your posts! til later, Becky :)

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Saturday and today - Rest days

Whoa! Went completely into the ditch nutrition-wise yesterday! Went to a Halloween soiree and ate things I haven't eaten in over three years - Enchilada Pie with sour cream, three kinds of cheesey/sausagey/fatty dips with tortilla chips and a piece of chocolate torte. About the only crummy thing that I didn't eat was Halloween candy. Paid for it though throughout the night - had to take two different stomach medications to calm the upset. Amazing how when you put total crap into your body, your body fights back! :o

Back on track today and probably won't go over the edge like that again for another couple of years!

[B]Becky[/B] - Welcome! Tell us what your first WOD was and where you did it!!

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11/01/09

[B]Warmup[/B] - same

[B]SN [/B]
45#x2
50x1
60x1
70 (F)
65x1x2 (press out)
[B]C&J[/B]
50#x2
65x1
70x1
80 (F)
75x1
(need to work on extension and getting underneath on both lifts)
[B]BSQ[/B]
65#x5
85x3
105x2
110x2x4
3 sets of :
Standing plate twist (10#)x30, SUx25, Rev hyper x20
____________________________________

Welcome Becky

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Saturday I spent the day riding a friend's Harley Sportster that was loaned to me for the day. Great fun. I had not driven a motorcyle in about 15 years.

Today I bicycled 10 miles and played tennis for two and a half hours. A 3-set victory for me against my 22-year-old stepson.

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Today - 11/02/09
6AM workout on the North Shore with Patrick
:brrr::brrr::brrr:

5X
10 push-ups
20 squats
30 jumping jacks

5X
10 jump squats
20 bench dips
30 front-to-backs

Birthday Burpees - Sharon turns 34 so we did 34 burpees - 3:00 minutes

400m run

Finished up in under 30 minutes because my husband had to be at work at 7:30 this morning.

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a day off for me today - I did two WODs in a row - then found the advice for beginners to start w/1 day on, 1 day off. :)

I workout at home and did the ascending Sq/PU/PU/SU's WOD on Saturday - I'm a "puppy"! yip! yip! yip!

This stuff is great fun - I love it when you're working so hard the rest of the world is totally gone.

Diane - What a cool b-day present - burpees!

Mark - congrats on showing your stepson how to win on teh courts!

later all... Becky

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[B]Mark[/B] - Way to go on beating the 22-year-old! I bet he thought he could wear you down if you went to three sets! HA!

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Mmmmmm, Diane your cheats sound good! I have had a few bad days of diet myself. :( Ready to clean it up until Thanksgiving. I am staying out of the office Halloween candy today....

Ran the Denver Gorilla Run on Saturday (pics on Facebook) and yesterday I did Jackie and 100 abmat situps. Today is a rest day. :cool:

Welcome Becky!