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After 9 days off because of illness, I finally worked out today.
Warmed up w/3 rounds of
15 squats
15 sit-ups
15 back extensions
10 assisted pull-ups
10 assisted dips
10 burpees
10 knees to elbows

Ran 6 mins. on treadmill

Then ran 1 mile on treadmill
Then rowed 2000 meters

Then 3 rounds of
10 shoulder press w/45lbs.
5 OHS w/45lbs.

10 back squats w/65lbs.

Happy to be well.

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Glad you're back, Mark. I'm at about 95% but still coughing some. Don't know what I had but it was nasty.

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Didn't make it to the gym for a few days. P/t has been intensive. Learned turkish get ups the other day as a part of P/T.

did the main site work out for 091213.

Lot off stretching, squats, pull ups, push ups, dips, OH squats, GHD back ext. and situps. Some strength: 1 X 10 X 95, 135, 155, 185 Bench Press.

Main set was: AMRAP in 20 minutes: 500m row, 25 turkish get up w. 60#KB.

I scaled this to 15 Turkish get ups w. 12.5 #DB. Got in 2 full rounds plus a tenth mile jog on tread mill. As it happens, my rower was occupied when I returned for the third round. :mad:

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[B]Fight Gone Bad[/B]
16# ball, 55#
250; Terrible effort today, disappointing. Have to do better next time.

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[B]Deb[/B], FGB is a smoker, don't torture yourself too much.

12-15-09
WU: Mostly chatted with a new face in the gym who, it turns out, owns a CF gym in MO. Yes! And she is a professional powerlifter. AND, naturally is level I cert'd. She's moving here for a year while her husband is deployed. What a Christmas gift. Anyway she suggested we do Fran.

WOD:
21-15-9
#65 thrusters
pullups
7:04.1 which is a scaled PR for me. My best Fran @ #65 was 8:11 and @75 was 9.28. Next time I'm going up to #85 or as rx'd

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500 single unders
1000 m row, 3:53
2 x 50 kb swings 35 lbs
50 bs squats to 14" box

Not for time - about time. Been doing low intensity stuff all week. Ring push ups, working on kip, pull ups. All non WOD and not enough. Needed to get back to some intensity. Done!

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12/14 — Back to the Gym!

WARMUP:

50 hand to hand KB Swings (35 lb.)
40 squats
30 pushups
30 flutter kicks (4 count)
20 rollovers

STRENGTH:

4 Rounds
500 meter row (1:51, 1:53, 1:59, 2:00)

WOD:

21-15-9
Thrusters (65 lb./had to scale, lungs still not up to par)
Box Jumps
Burpees

14:55

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Today
CFWUx3 w/assisted dips and pull-ups
Ran 6 minutes on treadmill

Did Crossfit Jenks 12/14/09 WOD
21-15-12-9-6-3 reps
Pull-ups, Back squat w/65lbs., Shoulder Press w/65lbs., sit-ups
My time: 31:44

When I got to work and walked in the office, a couple of colleagues said, "You look bad."

A few minutes later another lady came to my office and said, "If there is anything you need for me to do for you today, just let me know. I know how it is when times are bad."

Wow, I guess Crossfit is taking its toll on me. I thought everything was going great. Apparently I am 54 and looking 74.

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Mark, thanks for the laugh. Glad you are feeling better even if you aren't looking better. :rofl:

J. Scott, (is that correct?), that is really cool you found another CrossFitter!

We did Nasty Girls today. It was fun. :cool:

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[QUOTE=Diane Mahoney;710653]Mark, thanks for the laugh. Glad you are feeling better even if you aren't looking better. :rofl:

J. Scott, (is that correct?), that is really cool you found another CrossFitter!

We did Nasty Girls today. It was fun. :cool:[/QUOTE]

What is Nasty Girls (assuming it's WFS)? ;)

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[QUOTE=John Jaeckel;710688]What is Nasty Girls (assuming it's WFS)? ;)[/QUOTE]


It's 3 rounds for time:

50 squats
7 muscle ups
10 hang power cleans

I think the Rx for HPC is 195 or something crazy?! :eek: 65# was good enough for me. Actually, I need to go heavier next time.

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Muscle ups, eh?

Ya know, I think I could done some o' them back when I weighed about 170. of course, I coulda done a lot of things then that I can't do now!

Good job, Diane. That one does sound nasty.

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[QUOTE=John Jaeckel;710705]Muscle ups, eh?

Ya know, I think I could done some o' them back when I weighed about 170. of course, I coulda done a lot of things then that I can't do now!

Good job, Diane. That one does sound nasty.[/QUOTE]

Mine were jumping. I had the rings a few inches lower than my arm pits. I would sure like to be the first woman at my box to get these.... Of course, I can't do pullups, so it's a stretch.

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Just checking in.....

12/15/09

Milestones today - 1st real shower since surgery. :pepper: No more sponge baths ! (TMI ?)
1st outpatient P.T. at a a real clinic (Home P.T. gets old fast). Good to be around people even though it's frustrating how limited I am right now.

Should have an exercise bike at the house in a couple of days which should improve my overall outlook.

It's life's little frustrations that are the most wearing. You never realize how much you drop stuff until you can't pick it up !

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Good job, [B]John W.[/B].

Having been sick for a couple of weeks myself, I can only imagine your restlessness.

Don't worry, they'll have some sick workouts waiting for you when you're 100% again. ;)

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Nice to hear [B]John W[/B].
[B]John SR[/B] - sweet! [B]Diane[/B] geez! Nasty Girls - MUSCLE UPS? :notworth: I can't get thru a WOD with dips yet!!

[B]12_15_09[/B]
Thrusters: 3,3,3,3,3
75/85/95/100/105 (2) [I] I was happy with that. Ill try more next time.[/I]

[B]WOD[/B]
For Time:
50 - 25 - 10 - 5
K2E
back extensions
push-ups
11:4 [I](pushed by training partner Kenny today - strong & fast!)[/I]

[B]the finisher: "Jeremy"[/B]
21-15-9
ohs (dowel or barbell)
burpees
4:30 (I actually used my mop;))

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[B]Mark[/B], remember it's much better to look good than it is to feel good. As I recall, [B]Terry and Lin[/B]da mentioned something about "saggy". That'd be funny, "Do I look saggy to you?"

[B]John W.[/B] Man, I love a hot shower. I spent something like 25 days straight in Afghanistan without a bath one time. All we had were baby wipes. (That may be TMI, but, meh...I like to bragg about it)

[B]Diane[/B], Muscle ups are a goat of mine. I know I'm strong enough, but can't master the techniqe. I personally believe that nearly everything difficult in this life can be overcome via proper technique. According to my new CF gym buddy, she can teach me the muscle up in one day. Look for the video soon.;)

12-15-09
Short WU of the usual suspects and 400m C2
then....:
10-8-8-6-6-6-4-4-4-4-2-2-2-2
200m C2, Press, Back Squat
so:
10x #85 press/#145
8x #85/#145
8x #85/#145
6x #95/#165
6x #95/#165
6x #95/#165
4x #105/#185
4x #105/#185
4x #105/#185
4x #105/#185
2x #115/#195
2x #115/#195
2x #115/#195
2x #135/#215
2x #135([COLOR="Red"]F![/COLOR] had to push press)/#225 ([COLOR="red"]F![/COLOR] x 2)

Incredibly smoked afterward and took nearly 75 minutes. Knees pretty much have the sensation of over-ripe avacado, but no swelling. Let's see what tomorrow brings.

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12/14
CFC WU
DL
135x5
185x5
225x5
275x5
325x5
345X1
350x1
WOD 5 rounds
20 lunge
20K2E
8:34
12/15
CFC WU
WOD AMRAP in 20:
10 95# thrusters
10 pullup
7 rounds

m/55/180 CrossFitChesterton

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Ok, officially on the DL. Yesterday did some warm ups; 30 DU, 30 SU, 20 PU, 10 PullUps, 3x. Then some 5x-5 presses up to 105. Ankle issues prevent me from doing any squats. Oh, forgot the back extenstions and bench presses. Not a strict CF WOD but I was at it.

Any suggestions on how to program some WODS that don't involve stressing an ankle I'm all over it.

Jeff

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[QUOTE=Jeff Kilinski;711002]
Any suggestions on how to program some WODS that don't involve stressing an ankle I'm all over it.
[/QUOTE]

Jeff,

You asked. :)

You could probably forge a couple of Tabata This WODS out of below.

#1.
military press
pullups
dips/ring dips
flutter kicks

#2.
K-bell swings
knees to elbows
ball slams
knee pushups

ALSO, how about this one for 'sheer fun': 100 floor wipers at 135 lb.?

[B]Johnny B.[/B] — 'zat a deadlift p.r.?

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Gotta pool? I hate swimming, but it's easy on the joints. If only it didn't involve water, I'm sure I'd be all over it myself.

I am waiting on that muscle up video. I don't know why that's the movement I want so badly. Gotta be something I guess.

Sad to see Stephen Lewis Romer has left the site, and I don't think he's on Facebook. :( Maybe he'll come back.

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John, Good ideas. I'll have to put some of those together.

Diane, Thought of the pool. Although we will probably be leaving the Globo that has one for a new Globo practically right across the street and part of the local Park District. I actually have a WOD that is something like 50yd swim + 20 pushups 10x for time.


Jeff

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Been busy lately. Weather here has been intersting. First the snow, then freezing rain. Lots of early mornings. And I managed to over stress the abs again which has caused be to not do anything for a bit. At least it's not as bad as before so I guess it is slowly healing? Sounds like everyone is doing great! Later dudes and dudettes.

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[B]Jeff[/B]: Swimming WODs rock. I'm trying to convince the folks here at Ft Stewart to put a pull up bar in the in door pool.:)

[B]Diane[/B]; Speaking of Stevens, whatever happended to Stephen R. Lampl? Not the same guy is it? Oh, and here's a thread I fortuitously picked up on today (WFS) [url]http://www.board.crossfit.com/showthread.php?t=53169[/url]

12-16-09
WU: 400m C2
WOD: 7 rounds for time of:
3 MU (one-legged, full arm extension, jumping MU)
7 Ring push ups (full depth and extension with rings meeting at extension)
10 #20 box jumps

15:34.7 Kind of in a rush today...had to get to my deep tissue massage!

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Different Steve, and it appears Lampi had a birthday on December 3. :)

Now I'm off to read about muscle ups! :cool: Thanks for the linke!

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[QUOTE=Diane Mahoney;711342]Gotta pool? I hate swimming, but it's easy on the joints. If only it didn't involve water, I'm sure I'd be all over it myself.

I am waiting on that muscle up video. I don't know why that's the movement I want so badly. Gotta be something I guess.

Sad to see Stephen Lewis Romer has left the site, and I don't think he's on Facebook. :( Maybe he'll come back.[/QUOTE]

How many of you guys are on FB?

And if you don't wat to get 'friended,' don't respond! :)

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[B]12.16.2009-Wednesday[/B]
warmup: row, pushups, squats, situps, back ext, dislocates

[B]Hang Cleans: 3,3,3,3,3[/B]
85/95/105/115(1)/115(f)

[B]WOD[/B]
5 rounds for time of:
12 handstand push-ups
12 single arm dumbbell snatch (right arm) - 35# (20#)
12 single arm dumbbell snatch (left arm) - 35# (20#)
8:06 20# -[I]one or two towels, ROM is better on HSPU - but started the downhill slide after 2 rounds; first time one arm snatching - weird[/I]

[B]the finisher: [/B]500 meter row for time
1:59 [I](darn!)[/I]

Didnt Stephen Lampi start a new job?

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Stephen L. had a fall, as I recall. Wonder if he needed more repair than you'd think from a slip?

did the 091216 today: 1RFT of 21,18,15,12,9,6, and 3 of Pull UPs and Handstand Push ups. did these with my foot over a barbell at a few inches above my chest and pull up were in neutral or parallel position. Finished in 14:44.

Working on an exit strategy from physical therapy. Warm up include working the body at different planes, more rotation in some tight or constrict parts of my back and shoulders. I think that this work will give me a better chance of doing some things better in crossfit and others either modified or skipped entirely.

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12-15-09

REST

12-16-09

WARMUP:
500M Row
40 hand to hand KB swings (44 lb.)
30 pushups
40 flutter kicks (4-count)
20 rollovers

STRENGTH:
Stationary Press (this is what I get for being away from the gym and working out on my own—needless repetition)

115x3
135x2
145x2
160x1 (P.R.)
135X3

WOD:
AMRAP 15 Minutes
10 Renegade Rows (started with 30 lb. K-bells, switched to 30 lb. dumbells)
10 wall balls (12 lb. ball)
10 High KB Swings (44 lb.)

8 rounds +10 rows

SADISTIC EXTRA:
40 seconds of Battle Ropes

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Looks like we are the walking wounded on this board. Being over 50 sometimes catches up to us.

I've been out for a week with a bad cold and bursitis. I just did a couple of push ups and sit ups today. I will get back tomorrow. Sort of ease back in to it.

John good to see you are making progress!!!

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[B]JJ [I]that 350# DL is my max I need to check my records but I think I hit it once before [B]TY[I]
[FONT="Tahoma"]
CFC WU
WOD
4 rounds
12 65# snatch
24air squats
8:03

Front Squat
5x95
5x115
5x135
5x145
5x155

m/55/180 CrossfitChesterton
Hey Lampi ya out there, and a speedy recovery to Jack LaLane [/FONT][/I][/B][/I][/B]

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[QUOTE=John Burch;711635][B]JJ [I]that 350# DL is my max I need to check my records but I think I hit it once before [B]TY[I]
[/QUOTE]

Well done!

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OPT has independent certifications? did they always?

What do you guys get out of your affiliate? For me, what Im paying for is my coach(es) expertise...

JJ - you Crossfit, youre in marketing (graphic design here), youre a hockey fan, you're not a naked mud wrestler:D.... im on fb.

John SR - does the powerlifter do crossfit AND powerlifting? There's a state PL meet at the end of February.... but Im not sure I want to give up CF to train for it.

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Yesterday, Wed 12/16

Push Press 5x-5 95, 115, 135, 135, 135
Baseline, 4:21 (old time 4:30
500m row, 40 squats, 30 situps, 20 push ups, 10 chinups
"Cashout" 50 KB swings, 35#

"Walkin wounded" is right. Comes with the territory.

JJ, Facebook and Beyondthewhiteboard

Deb, I've got a great affiliate. Only downside is it's 30 minutes away so I don't always get there. But since I've been on CF for about a year now, I will do the WOD at the Globo or improvise given equipment and policies (like no dropping the weights). We have 4 coaches but the owner really defines the character of the place. I've also developed some good relationships with the other folks there. I'm in NYC often and so is another guy (mid 40's) so we've been able to go to Black Box NYC and crossfit if we are in the city on the same days. Makes traveling a bit better. There's a new affiliate very close to home but I'm still going out of my way to work out at Crossfit Tri-Cities.

Jeff

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[QUOTE=Deb Borbone;711736]
JJ - you Crossfit, youre in marketing (graphic design here), youre a hockey fan, you're not a naked mud wrestler:D.... im on fb.
[/QUOTE]

Deb—

Graphic design in NJ, eh? Do you do any work with Pharma companies?

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I'm on Facebook, and Steve Lampi is helping his dad move. He got some new CrossFit toys though. I'm jealous!!!

I love working out at my affiliate. I would never do any of this stuff on my own. I have always worked out, but this stuff? No way. I was so intimidated at first. I didn't think I'd like it. Now I want to see if I can get my body to agree to six days a week instead of five. :smiley_ev There were some 10# dumbbells that I moved out of my way this morning. They felt like 5# to me. I'm definitely making strength gains.

Got a PR on my clean this morning of 70#. There was an Oly guy there. His movement is so fast and efficient! He was doing 135#.

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Well, after the brutal Rogue workout I posted above, I got sick again last night. Cold symptoms came back with a vengeance. So rest, some stretching tonight, that's it. Light one tomorrow before Mexico (they have a decent gym at the hotel).

I think this is sort of like Nature's way of saying: "who the crap do you think you are?" Any of you guys notice getting a lot of colds after particularly intense CF workouts?

Congrats on the clean, Diane.

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[B]Deb[/B]; As far as I know she does both CF and PL. She is paid professionally to PL, though, so I think she may just lean that way more often. That said, every time I see her she's doing CF. Interesting aside; there is an Oly and PL coach in Savannah who owns a CF gym. I'll bet he'd PM with you as to specifics. (WFS) [url]http://www.crossfitsavannah.org/[/url]

[B]Diane[/B]; Congrats on the PR. I love those days.

[B]John[/B]; There are a couple of threads here about exercise induced asthma, occuring immediately and especially after FRAN. I used to get niggling colds like that all the time when my focus was long runs/swims/bikes/endurance. Since I started CF'ing I have noticed a considerable drop in illness...in spite of the 4 year old and 6 year old snotty little germ factories I have living with me. Maybe something diet related? I also quit dipping Copenhagen, a 30 year long tobacco habit, nearly 2 years ago; that might have helped boost my immune system as well.

[B]12-17-09[/B]
Supposd to have been a rest day, but I figured with Xmas vacay coming on I might not be able to work out as much as I would like. So:
WU: 500m swim 12:01.33
WOD: 8 rounds for time of the following:
50m swim
50 single unders
15 pushups
21:15.42 wasted a lot of time getting in and out of the water but it was good entertainment for the lifeguards as I was the only one in the pool.

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[QUOTE=John Scott Rezendes;712085;

[B]John[/B]; I used to get niggling colds like that all the time when my focus was long runs/swims/bikes/endurance. Since I started CF'ing I have noticed a considerable drop in illness...in spite of the 4 year old and 6 year old snotty little germ factories I have living with me. Maybe something diet related? [B]I also quite dipping Copenhagen, a 30 year long tobacco habit, nearly 2 years ago; that might have helped boost my immune system as well.[/B]
[/QUOTE]

Good move. I got into that for a year or so back in like '89, after I quit smoking. NASTY stuff.

I have always been one of those "never get sick" types until recently. However, I remember when I was training real hard (lifting) about ten years ago, I would get the "niggling" colds after really intense workouts, and I think that's what's going on here. It sucks because I've been sick for three frickin' weeks, and I think my anxiety to get back into it hard and heavy just got me sick again.

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Yesterday:
15, 12, 9
Pullups one band kipping
Handstand progressions

7:07

Today:
Squat cleans
115, 135, 140, 145, 150, 155, 175. Took 3 trys to get the 175. Ugly form but did it.

1000 M row 3:51