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[B]02.24.2011-Thursday
Weightlifting FDU
[/B]
Warmup: 100 DUs

[B]Powerclean[/B]
15kgx5 (3)
25kgx4 (2)
30kgx3
35kgx3 (2)
40kgx2 (3)
[B]
Snatch off blocks[/B]
15kgx3 (2)
20kgx5
25kgx4 (2)
30kgx3 (2)
34kgx2 (2) (I got messed up here b/c Danica told my start position was too high - when she talks I gotta listen. seems like I get in a rhythm but if I have to change my setup its all over.)

[B]Backsquat[/B]
35kgx5 (2)
40kgx4 (2)
45kgx3 (2)
50kgx2 (2)

[B]Press[/B]
30kgx4 (4)

Lite but took a while. Took a bathroom break and returned, got the distinct impression they mightve been making fun of the way I look. These are the guys who are in their 60s... I guess boys will ALWAYS be boys.

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[QUOTE=Deb Borbone;907634]These are the guys who are in their 60s... I guess boys will ALWAYS be boys.[/QUOTE]

Deb, I had to laugh at that quote. It took you 50 years to figure that out?!?!?! :rofl:

[B][U]February 23[/U][/B]
Worked late, so no workout.

[B][U]February 24[/U][/B]
[U]At lunch[/U]
Swim 3x400 yds, 2 min. RI
First was warm-up and untimed, 7:15 (PR by 3 secs), 7:05 (PR by 13 secs). Wasn't pushing too hard at this point in the training cycle, so these PRs will go down hard soon. HR mostly in the high 130s (low 140s toward the end of the sets).

[U]After Work[/U]
Jumped rope for 10 mins
Mobility work and dynamic stretching for 10 mins
[B]"Kelly"[/B]
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
[B]23:09 (PR by 2:26)[/B]

Felt great tonight. Runs were up and down a hill, but I didn't push hard. I used the runs as a recovery. Box jumps were unbroken for the first three rounds and almost unbroken in the last two (that damn voice in my head got the better of me in rounds 4 and 5 on ~ rep 25). WBS were 10/10/5/5 (yep, I was gaming it to pace myself). This was much better than the previous effort in Sept, which was one of my first plyometric workouts post-calf injury.

Good day today.

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Deb,

Shame on those "ole" guys for guaking at ya! :evilsmile but I must say if I was at your Gym I would be watching you too (cause "young lady" you flat out do more work than most of the 20 somethings I see working out!! and I am sure your "Physical fitness" shows well and you should be PROUD!:pepper::pepper:

Jim Colby. Your comeback is spectacular!!! great job!!
Jim C. Ditto on those Cleans (lot of technique to learn) I to one day hope to be able to clean body weight!

Well today was supposed to be my Rest day but dang it I just had to go in to satisfy my desire to really give my all to the Metcons in prep for two upcoming distance runs and a century and double century bike ride I signed up for.:eek:

WU: go outside at o-dark 30 and scrap the windows, start the car and check the driveway hill for "doability":cool:
Once at the box--WU: jump rope practice 10min, pass-thru's, leg swings, DB snatch's 15#x10 each hand

WOD: For time:
Row 1K [B](3:06) 21spm[/B]
40 pound Dumbbell snatch, 50 reps [B](scale to 20#)[/B]
Row 750m [B](2:40) 23spm[/B]
40 pound Dumbbell snatch, 35 reps (scale to 20#)
Row 500m (1:58) 22spm [I]Not quite up to what I could have done!![/I]
40 pound Dumbbell snatch, 20 reps [B](scaled to 20#)[/B]
[B]Time: 19:42[/B]
These are one-arm squat snatches, alternating arms

This WOD was an eye opener for me as my strong side on the snatch's was my "Left" side and that is the shoulder I was having the impingement problem with! (proved the PT nailed it) with the extra exercises she had me doing (now I need to get going on evening out the work on both sides!!

PS: just got the email from the box that showed tomorrows WOD to be BS's (My second favorite lift)
BUT I AM GOING TO LET THE LEGS RECOVER FOR A day and just Jump rope and stretch tomorrow (work on Lift technique on Saturday and Run some trail on Sunday after Church!!---Life is good--LET'S LIVE IT STRONG AND HEALTHY


These are one-arm squat snatches, alternating arms

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02.25.11

Wendler 5/3/1 Month 1, Week 2
OHS day

WARM
1/4 mile run
20 rollovers
Stretch
5 OHS w/Oly Bar

WOD
OHS
3x75
3x85
6x95

CASHOUT
20 push press, alternating front/back, 75 lbs

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[QUOTE=Jim Colby;907655]Deb, I had to laugh at that quote. It took you 50 years to figure that out?!?!?! :rofl:

[B][U]February 23[/U][/B]
Worked late, so no workout.

[B][U]February 24[/U][/B]
[U]At lunch[/U]
Swim 3x400 yds, 2 min. RI
First was warm-up and untimed, 7:15 (PR by 3 secs), 7:05 (PR by 13 secs). Wasn't pushing too hard at this point in the training cycle, so these PRs will go down hard soon. HR mostly in the high 130s (low 140s toward the end of the sets).

[U]After Work[/U]
Jumped rope for 10 mins
Mobility work and dynamic stretching for 10 mins
[B]"Kelly"[/B]
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
[B]23:09 (PR by 2:26)[/B]

Felt great tonight. Runs were up and down a hill, but I didn't push hard. I used the runs as a recovery. Box jumps were unbroken for the first three rounds and almost unbroken in the last two (that damn voice in my head got the better of me in rounds 4 and 5 on ~ rep 25). WBS were 10/10/5/5 (yep, I was gaming it to pace myself). This was much better than the previous effort in Sept, which was one of my first plyometric workouts post-calf injury.

Good day today.[/QUOTE]

Jim, that's a great "Kelly" time! Super Job!!!!

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[B]2-25[/B]
Box Squats:
75#-85#-90#-95#-95#

I've never done box squats before so this one was interesting.

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[B]2/25[/B]
[U]Warm-up[/U]
500m row
25 singles, 25 left, 25 right, 25 double-unders
MP

[U]Strength[/U]
75% 1RM
Back squat 3-3-3-3-3 @ 175lbs
Dead lift 3-3-3-3-3 @ 265lbs

[U]WOD[/U] "[I]Helen[/I]" (modified)
3 RDS
400m (1) 10 tuck jumps (2,3)
21 KB swings 44lbs
12 pull-ups (band)
[B]12:34[/B]

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[QUOTE=Jack Davis;907802]Jim, that's a great "Kelly" time! Super Job!!!![/QUOTE]

Thanks Jack! I love those kinds of WODs (long metcons with lots of jumps, runs, etc.). My training is mainly geared towards that kind of thing.

Tim, I am seeing some great improvement in your stats. Keep up the good work!

[B][U]February 25[/U][/B]
10 minutes of jumping rope
Bench press: 10x135#, 5x175#, 5x205#, 7x230#
2.6 mile hill run keeping HR in zone 1 (127-137)
24:30
3x5 DH pull-ups
5 minutes of stretching

Running felt good. That was a decent time for this route, given the low HR objective (there is a pretty steep ~1 mile-long hill in the middle of it). Thought I'd get a couple more reps than I did on the last set of bench presses. Pull-ups felt awful. Can't expect too much though after a 3-week break from lifting. I might try Cindy tomorrow, but given the way the pull-ups felt, it will probably be a struggle.

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Non-stressful day. Long warm up on treadmill, stretching, specific mobility work for hips, quads, hammies, calf, and shoulders. 1K row.

BS, DL, and BP: multiple sets w. light weight culminating in 2X3X225 for all.

Use of roller on a mat at the end.

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[QUOTE=John Jaeckel;906886]Not to be a smart a$$, but it worked for your distant ancestors when they had to stalk and kill large game with spears, sometimes their bare hands, and they didn't have a lot of pasta, wine and bread to nosh!

Paleo is really not about macronutrient prescriptions or caloric loads.

In its purest form, it's about only eating those things that the human body is evolved to thrive on: whole, natural/organic foods, wild game/grass fed meat, green leafy vegetables, nuts, seeds, roots, mushrooms, coconut, some fruit.

No alcohol, grains, processed sugars, dairy.

Amounts can vary. Occasionally you fast. Because, again, that's what your ancestors had to do to survive.

In it's purest form—by it's very nature— it's really the optimal diet for human health, longevity, BMI.

That said, it's tough to follow to the letter. My diet presently is only Paleo-ish.

But, I used to have GERD symptoms, depression, horrible cholesterol numbers, pre-diabetic, skin problems. All pretty much gone with Paleo.[/QUOTE]

Sorry, I meant to get back to you on this, but forgot. I agree with the organicnatural food focus and staying away from processed foods. That is good advice.

I don't agree about the fasting, especially when training for endurance events. I would bet our distant ancestors would not have fasted if they had the choice.

Cutting out alcohol and dairy......you're right, but isn't much fun. I've done that for short periods of time, but I do like a nice glass of wine with a meal.

Onto grains..........whole grains provide a wealth of CHO for replenishing muscle and liver glycogen after long workouts. Glycogen stores in the body can fuel intense exercise for up to two hours and a high CHO diet has been shown to significantly extend endurance (time to exhaustion) in endurance athletes. Fluid products designed for this purpose are also great (although our ancestors did not consume them), especially during races.

So I agree with most of what you have to say, but not quite all of it. I'm not sure I have the willpower to take all of your advice, but I admire anyone who can give up alcohol, dairy, etc. Thats not easy to do!

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[QUOTE]I'm 5'8" tall and as of Sunday 169# BF 21#. I've gained 7# since starting CF but my pants are now loose and all of my lifts have been PR's. I'm not a scale watcher, but I feel in order to really progress I need to be more aware of the macronutrients levels I'm consuming.

Any/all input is greatly appreciated on this topic. Some of you may or may not now that I have lost 148# through diet and exercise and soul searching. I'm sure I've done some questionable things to my metabolism for putting it through that major weight gain and loss, but I'm confident that I'm on the right path with Paleo foods. I completely trust in that process, I just want to know that I'm working in the right direction.[/QUOTE]

I think you're doing great!! WTG on getting in shape (you do know you're in shape, girl!):highfive: this is such a touchy and personal subject and my thoughts on it change all the time, so I waited to post.

Your diet depends on your goals, and a lot of diff ways of eating will work, without killing you,;) depending on those goals and personal choice. You really should keep a food log, then see what's best for YOU. You might lose size but not make as much progress with the weights, is that acceptable? How's your bloodwork? How do you feel?

I've realized people can only tell you about their experience based on THEM (some have cholesterol/gluten/dairy issues, everybody's diff!). Like my friend at work had Hepatitis, his doctor told him dont eat fat - he's now convinced, all fat is bad for your liver. I told him, I think your body MAKES saturated fat if it needs it. (you know what, YES FAT PROBABLY IS BAD [B]IF YOU HAVE HEPATITIS[/B] He forgets that part! Its only relative to him because he's got a screwed up liver.

Paleo folks will say you "cant tolerate" grains and yes GM and processed stuff is NOT good for you but a tiny bit wont kill you or your fran time (I feel like if people really COULDN'T handle oatmeal we'd most of us be dead!) I have done pure paleo, and I think that the people who see the hugest diff w/Paleo in general had a crappy diet to begin with, or had some health issues that benefitted from it, or are just getting fitter w/CF (that was me, CF rocks!)

The other thing is don't get stuck on any of it. You know the dang driver who stops in the middle of the road in traffic!?? Holy cheese doodles! You driving by and thinking what, your car doesn't turn around, doesn't have a reverse?? You adjust as you go along.

Personally I was raised during the "convenience" food era, and I hated that ****, so all of my life I've eaten "paleo" (ie real food, yes Im convinced that when people say they cook they really mean they HEAT and SALT/SUGAR). OTOH Im not picky - I just eat! If I'm hungry its good. I do believe let your food be your medicine and let your medicine be your food and the more variety with vegetables etc the better, I think there's a reason for the seasons. So yes personally I do believe paleo is good, but I think "pure" is not a necessity.

For me personally, a big thing is fat (low fat 80's, 90s, anyone?) if I dont eat enough fat, I get more aches and pains and I get cysts. All goes away with fish oil and the right fat. I started with .4*LBM/3 =(poly/mono/unsaturated fat in grams.) I eat more than that now. I NEED starchy carbs. I have a HUGE energy diff if I drop my sweet potato & squash, but again you can test easily! Go two-three days with no starch, go for a two mile run. See how you feel. Next evening eat a sweet potato, next day go for a two mile run. I see a REMARKABLE diff. Personally I just seem to be a tired person (OTOH I have two jobs, so... there's that:)).

At the new gym I met this guy he's like the gym clown? makes nutritional supplements! He brought some the other night. I guess hes a scientist, so I seriously wanna pick his brain now!!! :rofl:

Sorry for the long rambling post (morning)

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2.24.11 Thursday skiing with my nephew at Camelback all day.

2.26.11 Saturday Crossfit Gym

W/U
Inchworms, pushups, sampsons, PVC pass throughs...

WOD
15 12 9
Dumbell C&J 45# (subbed 20#)
Box jumps, 20" with same DB's
8:36, third fastest time in class with 20#

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[B]02.26.2011-Saturday
Weightlifting FDU[/B]

Warmup: DU's & barwork
[B]
Snatch Liftoff - Snatch Pull - Snatch Liftoff - Snatch Pull[/B]
25kgx3
30kgx2
35kgx4

[B]Snatch[/B]
25kgx3
30kgx3 (missed the third one, my hips on setup got higher on of these, got reminded about that - hold my position)
32x1 (7, crappy ones in here. Wondering if Ill ever snatch consistently, its such a light weight kinda depressing :()

[B]PClean & Jerk[/B]
25kgx3
30kgx3
35kgx1
35kgx2 (2)
40kgx2 (2)

[B]Lunges[/B]
35kgx10 (5)

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[B]2/26[/B]

3xCFWU

Back Squat

3-3-3-3-3

185, 205, 225, 225, 225

Stationary bike 3 min between sets.

First time squatting in a long time.

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2/24
10x2 box squat wu 2 95
3x2@115
3x2@135
3x2@155
Sumo Style DL
6@225
6@275
6@305
5 sets 2 ea split jerk@75, box jump
WOD Helen no running
400m row
21 55 KB swings
12 pullup
11:34

12/25
wu 3x20 GHD B&E
reverse hypers
10@70
3x10@120
3x15K2E
Bench press wide narrow regular grip 3ea
3@135
rest @ 145
100 green band tri extensions
pushups 30/25
20 TGU @35

WOD filthy fifty/150 single unders no DU
31:30

m/56/180

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had 2 nice days off then back at it friday.

front squat with 30 lb chains on each side 1-1-1 that allowed the weight of them to unload the closer to the ground you get.

185-215-235 (pre chain weight)

then 12 minute amrap

5 back ext
10 sit up
15 air squats

been doing a concerted job on the eating this past couple of weeks. have cut out all grains for 3 weeks (except for beer... i know but baby steps) cut way way back on the dairy. i was good for cheese every other day and could go through a gallon of milk in 2 days. have not had dairy in over 2 weeks and feel amazing.

10 rds exactly

today in the cold wind and snow

2 k.m. sled drag w/90 lbs

48:09

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I'm with you Deb on the oatmeal. I had stopped it and then my wife's cholesterol crept up. She wanted it back. So many mornings we have steel cut oatmeal and blueberries. I don't know if her cholesterol is any better, but the oats are great!

Did the Arizona State Senior Olympics in Powerlifting today.

Back Squat: 350, 365, 385 (PR)
Bench: 240, 285, 300(f)
Deadlift: 470, 485, 500(f).

Good day. Another gold medal.

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WOW pat what a great job. congrats on those numbers! and the gold medal is nice to boot.

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Friends--Some great work done this weekend!!!
Pat Q.-- Congratulations on the Winning again this weekend!!
Jim Colby--:thanx:Thanks--It is certainly motivating to be able to see improvement (especially) when overcoming hidden injuries

02.25.11---Was a planned rest day--needed it but!, But!......
My new flat sole Inov-8 F-lite 231's came in: ;) I just had to see how they fit and felt running? It was (Snowing out) and the E-store probably wouldn't take them back after sloshing through the slush and mud? so
I climbed on our Home Treadmill (I hate treadmills) and to compare I set the elevation to 7 and the distance for 5k and just as was the WOD last week I set out to see if I could match my 8:50 pace on the flat Pavement?
I determined to maintain the "best Pose" form I could (without a coach) and give it a go!! I managed to kick my own butt (that is the thought the coaches have been telling me to think on to maintain my Pose position). This was a tough run but ended up worth it as my time was a PR for me at 24:48 for a 7.8m/mile pace! That average pace for 5k beat my best previous best 1mile pace of 8min/mile.
If any of you guys/gals are using these Inov-8 F-lite 230 I would love to hear of your experience with them? I did notice my calves got pretty tight and I was feeling a little pinch in my Left fore foot (outside base of my little toe)
(I was told these shoes ran a little narrow and I also ordered 1/2 size smaller than my "Nike Pegasus T" (cushie shoes)?
That being said I (ordered another pair a 1/2 size larger to compare (should be here on Monday from "Zappos" $104.95 FREE OVERNIGHT AIR BOTH WAYS!

SO MUCH FOR A REST DAY!!--"We can rest when we are dead" (just kidding)

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02.27.11
Wendler 5/3/1 Month 1, Week 3
Dead Lift day

WARM
DL
5x135

WOD
DL
5x245
3x275
3x305

CASHOUT/ASSISTIVE
24 lunges
250m row
10 GHD sit-ups

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John, nice filthy 50. Pat, congrats on yet another gold and the impressive weights youre throwing around! Cliff you're killing it on the front squats! Tim, I have some Inov-8 trail shoes and used them for Tough Mudder. They were insane. Nice 5K by the way!

[B][U]February 27[/U][/B]
Swam 1400 yds straight through (28 mins, HR averaged ~135)
Ran hilly 6 miles (57:20, HR averaged 133)
LSD day. On the run, I really had to slow on the hills to keep my HR in range. The first mile is straight up a steep hill and it took me 12 minutes...lol. The arches of my feet hurt for some reason. I guess I haven't been running enough lately. That should go away eventually. With the swimming, I was just trying to swim 28 minutes without stopping and went really slow. I have to admit, that is a pretty boring workout, but I kind of got in a zone.

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Jim Colby--Thanks for the encouragement! Your endurance and times are stinking awesome! I am really impressed with the swimming workouts that you do in conjunction with all the other work you do in the Gym! The more I exercise and research and glean knowledge from you all, I discover I have a whole lot to learn as to form and function with each type of movement that I am attempting.
I hope to get some professional critique of my "running" so that I can practice correctly? My HR seems a bit high on average (about low to mid 160's) for runs of 3-6 miles and if I push it t will max at about 182--seems I really start to go anaerobic at about 190? (I was a smoker from age 15-45) and I am sure that didn't help anything? (When I started working out just two years ago my standing HR was averaging about 85 and now it rests at about 58-63 and I seem to recover very quickly from a max effort interval--(suggestions for improving long distance endurance are anxiously welcomed)

I am entered in a 8k run in 2 weeks and a 1/2 marathon in 5 weeks. It is my goal to run the 8k at a 9min/mile pace and hope to be able to maintain a 9:30 pace for the 1/2 marathon distance?

I never thought I would enjoy running but the challenge of improving seems to charge me up and make me go again and again! (if you know what I mean)

UPS says they will deliver my Inov8's (1/2 size larger) tomorrow so I plan on doing that 5k again on the treadmill tomorrow/Tuesday and compare comfort/fit? (any suggestions as to settings on a treadmill to make comparison to road running? (raining/snowing and generally crappy outside this week!)

Thanks again

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thanks jim. considering lower body is all i have been able to do for the past 6 weeks they damn well better be getting better each week.:)

the saftey bar should be here this which will open up a whole new world of pain.

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[B]Deb thanks for the great post!![/B] I do really good most of the time as far as what I eat vs. the results I want. I don't get really hung up on it other than just wanting a good understanding about what's going in. I've done beautifully on the blocking out the paleo foods and feel great on top of it. I have eaten way more healthy fat than I was prior to blocking so I'm on a good path right now.

Rest day on Saturday and worked on skill work for pull ups and band assisted ring dips on Sunday.

[B]2-28[/B]
Warm-up
Run 400m
3 rounds
5 jumping squats, 10 push-ups and 15 back extensions

Workout:
Hanging power snatch 3 x 5...55#-65#-75#x-70#-75 (1rep new snatch pr)-70# made 6 reps at my old 1 rep max. Also did 9 unassisted pull ups this morning!! Woot!!

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Congrats on the GOLD Pat!!

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Michelle, Deb,--Mega dittos on the great posts/responses on the Paleo/Zone--just frickin eating right for your body and routine! I have definetely gleaned a lot of knowledge from you all!
[B]02.26.11[/B]---First time to go to the open gym workout day! joined a team W/O that included some of our elite athletes and some new guys and an old guy (me)
WOD: 2 rnds for time
SDLHP-65# 100rep
OHS-35# 100rep
Abmat sit-up 200rep
Row-2000m
GREAT WOD FOR ALL OF US-"We won by 1 second"
Spent another hour working on a strength routine with a couple of guys and coach Kurt! Banded BS/box, DL on 6"box, Ab routine (did plank holds/Hollow Rockholds, Heavy Sled pulls

[B]02.27.11[/B] rest--Jump-rope practice and Mwod hips and (oh my calves are still tight stretches)

[B]02.28.11[/B]
WU: jump rope practice with new RX rope, Pass-thru's, Bergener WU x 2
WOD: Hang power snatch 3-3-3-3-3 reps
35, 35,55,65,75#--(this was hard for me as my shoulders are still pretty restricted) think it best if I stay away from these for a while!

got home and my 2nd pair of Inov8-F Lites (1/2 size larger showed up)
so I excitedly strapped them on and got some music set up and ran [B]1 mile[/B] (2% grade), [B]8m/m pace[/B], took a 2min break got some water/electrolytes cubes and took off for another [B]2miles[/B] (same pace)--Shoes definitely felt less restricted at little metatarsal joint?-- took 1 minute break and then did another [B]2 miles[/B] (stepped up the [B]pace to 7.8[/B]) and felt pretty strong at the end!--(calves are tight) but no pain in left foot so I am thinking I will keep this pair (and hope they don't stretch to much?) Seems they tighten up pretty good with the laces so should be fine!--Now to work on that Pose form and get the calves used to this new load on em!!!---stretch, stretch, stretch

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Congrats Pat.... everyone seems to be doing great!!

[B]02.28.2011-Monday
Weightlifting FDU[/B]

Warmup

[B]Sn Press/OHS[/B]
15kg/3+3 (3)
25kg/3+3 (3)
30kg/1+3 (2)
33kg/1+2
36kg/1+2 (2)
40kg/1+1 (2)
42kg/1+1 (2) had a miss, got nice & deep and lost the bar forward getting up, the 2nd one was, he said, not quite low enough. Mostly mental, afraid I wasn't getting up again. Big diff for me, ATA.
37kg/1+2
35kg/1+2

[B]Power Jerk[/B]
15kg/5
25kg/4
30kg/4
35kg/3
40kg/3*
45kg/2 (2)**
50kg (2)***
*these were perfect
**a bit fatigued & some pressing out
***still not jumping deep enough and back to an old CF habit of jumping with one foot back
[B]
Backsquat[/B]
35kgx5
40kgx3
45kgx3 (2)
50kgx2 (3)
55kgx2
60kgx1 (3)
40kgx8
again working on elbows down chest up full depth.

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Pat- Congrats on the Gold! I wanna be you when I grow up!
Tim - Good luck on those races! Hope the shoes work out for you. Agreed about the Gymnastics WOD, Carl Pouli has an awesome way of showing how to make the gymnastics stuff easy.
Jim Colby - What Tim said. I enjoy swimming, but usually do breast stroke with push ups after a certain number of laps. (Scares the wife & "the straits")
John - Great Filthy 50! Hear you on those single unders!
Cliff - Super job on the front squats.
Claw - Hear you on those cleans!
Jack - great job on those DLs!

[B]24 Feb:[/B]
[B]WU:
[/B]800m run
2 rounds
10 squats
10 push ups
5 forward rolls
headstand with tucks

[B]WOD:
[/B]For time:
100 Superman
100 Hollow Rocks

3:58 [I]AND I AM sore!!
[/I]
[B]25 Feb:[/B]
[B]WU:[/B]
800m run
3 rounds
10 squats
10 push ups
5 forward rolls
headstand with tucks
Forward Rolls

[B]WOD:

[/B]3-3-3-3-3-3-3 Cleans (Power or Squat)

45-65-95-115-135(f)-125(f)

[I]Banged my knee on the last set & quit. Wasn't a good workout.[/I]

[B]27 Feb:

WU:[/B]
100 single unders [I](Trying to string as many together as possible!)[/I]

[B]WOD:
[/B][URL]http://gymnasticswod.com/content/sun-0227[/URL]
[URL="http://gymnasticswod.com/content/burpee"]Burpee[/URL] to [URL="http://gymnasticswod.com/content/broad-jump"]Broad Jump[/URL]

~170ft

[B]28 Feb:

WU:
[/B]500m row
2 rounds
10 Air Squats
10 Push ups

3 Headstands with tucks
4 forward rolls

[B]WOD:

[/B]For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

35:35

[I]Last day in the Base Globo! Tried to do the DLs in set of 3, was worried the staff would kick me out for making too much noise! ;) This was slow but i felt good since the lifts were on the heavy side![/I]

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[QUOTE=Tim Randall;908646]Jim Colby-- My HR seems a bit high on average (about low to mid 160's) for runs of 3-6 miles and if I push it t will max at about 182--seems I really start to go anaerobic at about 190? (I was a smoker from age 15-45) and I am sure that didn't help anything? (When I started working out just two years ago my standing HR was averaging about 85 and now it rests at about 58-63 and I seem to recover very quickly from a max effort interval--(suggestions for improving long distance endurance are anxiously welcomed)

I am entered in a 8k run in 2 weeks and a 1/2 marathon in 5 weeks. It is my goal to run the 8k at a 9min/mile pace and hope to be able to maintain a 9:30 pace for the 1/2 marathon distance?
[/QUOTE]

Tim, everybody's HR is different. 160-165 is race pace for me (I hit that during Kelly the other day). I can't maintain >170 for more than a couple minutes any more, although 10 years ago, I could run a 10k in the low-170s. The last time I hit 190+ was when I was in my 20s. My wife's HR jumps really high when working out, kind of like yours and my son's is more like me. Oh well. From your training times, I think you will beat your time goal in the 8K.

[B][U]February 28[/U][/B]
[U]Lunch[/U]
[U]Swimming[/U]
13x100 yds, 30 sec RI (mostly 1:35-1:40)
HR in the 130s during first half of workout, then low 140s and hit 150 on the last interval
[U]
After Work[/U]
10 mins jumping rope
10 minutes mobility work and dynamic stretching
Back Squats: 10x135#, 5x170#, 5x200#, 10x225#
Shoulder Press: 10x45#, 5x105#, 5x120#, 5x135#
DH Pull-Ups: 5, 5, 8
I dropped the squat rack safety bars another notch today. My butt had been just touching the top of the 20# dynamax ball previously, but I wanted to go even lower and see how it felt. I really got a nice burn from it, so I think I'll continue with it even if it means lifting somewhat lower weights. My bench and back squat will be about the same now. Shoulder press was kind of a struggle and pull-ups felt bad. Payback time from not doing these in over a month! Hopefully, I'll get it back in 2 or 3 weeks.

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another day another lower body workout

3x8 bulgarian split squat on 12"box with 12lb k.b. on each side.

then 200 lunges with 20 lb vest on. 11:38

my coach was laughing at me and saying he had saved this one for 3 weeks for me. i am beginning to chomp at the bit to get back to regular wods as i really think they might be easier than what i have been doing for the past couple of weeks.

just kidding i know they are all tough. just some tougher than others.

keep up the great work everybody. just proves we are only as old as our minds let us think we are.

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Michelle,
9 pullups? OK, you're my new hero. Besides the 8 year old or so daughter of one of the guys in our class who came with dad to the workout tonight. After we were done she wanted to give the rope a climb. So she sits on the floor and does a hand over hand L sit all the way to the top. Twice. Then knocks out 10 kipping pull ups. Oh yeah. She's a gymnast. Amazing.

WU
PVC pass throughs
Couch stretch
KB swings and DL's 10 reps
Punter kicks with toe touch too weird to describe thing, 10 meters
10 kipping swings
Punter kick combo thing again, 10 meters
Squat waddles 20 meters
KB swings and DL's
Squats
5@45#
5@95#
3@115#
2@135#

WOD
3 squats @ 135#
30 Sumo DL high pulls @ 55#
rest 3 minutes
Four rounds, then,
3 squats @ 135#
500 meter row, 1:58
Death,

Then slink out of gym after little girl scampers up rope a few times and knocks out ten perfect pullups all with a smile. Sigh...

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Jim Colby,

Once again your daily W/O routine is inspiring (really love those B/S numbers)
I am a Rescue certified Diver and your swimming routines would make me gasp for air!!!
Thanks for the imput on the HR! I am with you on believing I will do better on race day than sometimes I feel "practicing"! I am learning from reading on a lot of sites that these interval runs are the way to go toward building endurance and it does make a lot of sense (especially since that is what we do with all of our CF training anyway! I had planned on never really running longer than 10k prior to the 1/2 marathon in April, but I must say I am a little anxious about the way my calves are feeling since starting to run with these Minimal shoes and focusing on "Pose technique"? My Plan is to run at least 5 miles every other day as often as I can and see if my calves don't adjust (quicker than those voices in my head).

My wife still thinks I am crazy for putting myself through all this for "what"?? some things don't change about a person (I have never been a very good conformist)!!! On a positive note I fixed a great Paleo dinner tonight and for the first time in years she said she liked the "Fish" I fixed for dinner. (progress!) yeh!

William--Nice work on the Gymnastic routines and dang and I thought Burpees-pull ups were tough!! (hope my coach didn't see that post?) (LOL)
Nice work on that DL-running Metcon!!!
Nothing more motivating than to hear the bumpers bouncing off the floor!!! Sure beats the screeching of Global machines!!:stir::ranting2:

Deb-- your Lifting is impressive (I need a course in KG-Imperial conversion) the ones I converted were awesome!!!--Nice work!

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Tim, speaking from experience, be careful of your calf muscles. I missed 6 weeks of running last year due to a strained calf muscle from over-training. Build your distances slowly and if your calf muscles are sore, ice them at night and give them a vigorous massage (it should hurt). I bought something called "the stick" that is perfect for massaging sore calf muscles. You can buy it at most running stores. Everyone's got their own program, but I run 3x/week...one interval day, one tempo day and one long slow distance day (and hardly ever run two days consecutively). I do the same for swimming. Each week, I increase the long distance workout slightly until I am doing race distance a few weeks before the race. For a half marathon, I will increase the running distance of the long runs about 1 mile per week until I hit 13 miles. I got hurt last year by not appreciating the interplay between cycling, running, jumping rope and crossfit. Between all of those activities my calf muscles never got a break and were overused. I know CF tends to promote going all-out all of the time, but I don't think that's always a good idea, especially if you're using the same muscle groups day in and day out. Thats how people, especially people our age, tend to get hurt. So be careful and its probably a good idea to give your calf muscles a chance to recover if they're really tender. My two cents. Keep up the good work!

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YO PAT:bowdown::notworth:
2/28
back squat 6@135 2@185 1@215 1@235
Triple Sumo style DL 3@225 #2@315 3@335
GooD Mornings
2x12@95
2x10@95
2x8@95
2x6@115
2x4@115

WOD
30 KB snatch @35
20 pushup
10 BJ
20 KB snatch
20 pushup
10 BJ
10KB snatch
20 pushup
10 BJ
6:23

m/56/180

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03.01.11
(counting down to "official" membership in this thread!)

Wendler 5/3/1 Month 1, Week 3
Bench Press Day

WARM
Run 1/4 mile
BP 5x135

WOD
BP
5x175
3x195
4x215

CASHOUT/ASSISTIVE
12 dips
:60 plank

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[B]Thanks Jeff!![/B] And remember she's only eight, she doesn't have the lower body counter balance of the mortal adults that we are.

Couple of things, I forget to tell you guys that I went to open gym at the box on Friday and got a new 1RM on deadlift of 210#. I've been really struggling with the mental component of the heavy deads so that was a huge obstacle for me to jump over.

Now, today:

[B]3-1[/B]
We did McCluskey and for me it was grossly scaled because I don't have mu's and very few pull-ups.

9 box dips, 15 burpees, 9 unassisted pull-ups, 800m run

3 rounds for time 27:43

My last few pull ups were ugly and took me extra time, but I felt so good when it was all said and done. Yay for progress, it's taken me a whole YEAR to get pull-ups!! :D

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[B]John, when's your birthday?[/B]

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3/1 WOD (yikes, it's been 5 days since last WOD)

Front Squat 3-3-3-3-3
135-155-175-185-195(f, 1 only)
Thought I was getting deep enough, but Baker wasn't so convinced. Let's call it a draw. 1 @ 195 ties my 1-rep PR.

Followed by:
30–20–10
Push Press
KB Swings
Chose your own weights on this one.

10:13 @ 95# and 1.5 pood. Wanted to stay on the heavy side with push presses. I got about 15 straight to start, aimed for sets of 10, deteriorated to something like 8, 5, 3, 2. KB swings similarly started about about 17-18 straight. Sets deteriorated to less than 10, but I was last one done and had a gym full of people watching, so I sucked it up and knocked the last 10 our straight, spitting and grunting and all.

The Claw

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[QUOTE=Michelle Simpson;909210][B]John, when's your birthday?[/B][/QUOTE]

Too soon.

If I told you, I'd have to kill you. :)

But you can probably discern it from the post.

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[B]2/28[/B]

3xCFWU

21-15-9

OHS-65#
SDLHP 95#

11:53

I struggle with OHS

[B]3/1[/B]

2xCFWU

"McCluskey"

AsRxd

3Rounds

9 MU
15 Burpee Pullups
21 Pullups
800m Run

39:16