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Tim,

Sorry to hear that. Injuries stink. Good luck and a quick recovery.

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1/7/09
AM- PT, 15 min xbike - 3.3 miles

PM- 30min xbike - 7.3 miles
ROM exercises

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Today's WOD: 8 Rounds for Time of 10 Burpees, 15 Lateral Box Jumps (20"), 20 Med Ball V-Twists (20#) in 18:32. I had a suspicion this would be long and hard, and I was right. No sign of anywhere to rest, except for maybe a moment on the top of the box.

The Claw (my Crossfit Pacific Coast nickname; might as well break it in here)

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1-8-10

Tim,
Dang, man. That well and truly sucks. I've had PF issues for about 15 years. There's a guy named Kelly Starrett that writes and presents a lot about injury management and prevention...(wfs) [url]http://www.sanfranciscocrossfit.com/coaches.php[/url]

You can read through his blog and on the CF Journal for some insightful stuff on injuries. He recommends continuing training with injuries, albeit scaled or focused on manageable body parts. Best of luck.

CFWU+ 1000m C2
WOD:
21-18-15-12-9-6-3
#95 Push press
#95 Hang Power Clean

32:49.3 The time really is irrelevant here. Mostly I was trying to keep form and not take too many breaks between reps. My hands were taking a beating until I remembered I had some chalk in my locker. Things got much better after I started using it, primarily on the HPC.

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[B]01.08.2010-Friday[/B]

Warmup

[B]WOD[/B]
Complete as many rounds as possible in 20 minutes of:
15 sumo deadlift high pulls - 95# (65#)
10 push press - 95# (65#)
5 burpees
8 Rounds [I](carefully - & no back issues)[/I]

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Today
CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Did 5 rounds of row 500m w/3 minutes rest between each row.
My times: 1:52, 1:55, 1:55, 1:58, 1:59

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completed the WOD that Jim C did a few days back: AMRAP in 20minutes for3 X 225 DL, 6 ring push ups, and 9 sit ups. Subbed 6 stationary dips and sit ups on GHD. Finished 16 rounds + 3 DL and 6 dips. good one. I'm almost injury free and this felt good.:kicking0:

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Tim I hope your back at it soon

WU

Hang snatch work @ 95# and 115#

WOD Jackie
1000m row
50 45# thrusters
30 pullups
11:36

m/55/180

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[B]Tim[/B], Sorry to hear that. While not a rupture, I had plantar faciitis pretty bad. Ended up doing some outpatient surgery (shockwave) that finally took care of it. Did run for 18 months trying to figure it out. Once I had the shockwave things were better in 6 weeks.

[B]Jim[/B], Too weird seeing "The Claw" on someone's signature. For the rest of the group, we have the same nickname but for different reasons.

[B]Friday[/B]

WU 2x 250m row, 10 each pullups, pushups, back ext

Shoulder press 5-5-5 95, 115, 125(2)

Back Squat 5-5-5 185, 205, 225

Cashout, 20 Knees to Elbows

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01/08/10: REST

01/09/10:

WARMUP—

Bike
25 squats
20 pushups
10 pullups
20 situps

STRENGTH—

Back Squat
5x135
5x185
5x215
3x235
3x255

WOD—

3 rounds for time
15 pullups (light band)
15 HSPU (36" box/to top of head)
10 GHD situps

8:47

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[QUOTE=John Scott Rezendes;720335][B]1-6-10[/B]
WU: C2, dips, OHS, KB swings

WOD: AMRAP in 20 min of:
3 x #225 DL
6 x Ring push ups
9 x Abmat butterfly situps

Got 15 rounds plus 3 DL. The situps began to wear on me and the ring push ups were surprisingly easy. Looking forward to a rest day.[/QUOTE]

OK, I'm in— doing this tomorrow. Will do 225 DLs as Rx'ed. Gotta feeling 15 is about where I'm gonna top out. We'll see.

[B]Jim[/B]— what is Rx'ed for this: GHD's or straight situps?

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[B]01.09.2010-Saturday

Warmup[/B]
Row 500 easy, squats situps burpees, DU, DL

[B]WOD[/B]
10 rounds for time of:
15 deadlifts - 135# (95#)
10 pull-ups
17:04 (pullups were tough, tore both palms :censored:! No back probs, yay!:))

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[QUOTE=Deb Borbone;721873][B]01.09.2010-Saturday

Warmup[/B]
Row 500 easy, squats situps burpees, DU, DL

[B]WOD[/B]
10 rounds for time of:
15 deadlifts - 135# (95#)
10 pull-ups
17:04 (pullups were tough, tore both palms :censored:! No back probs, yay!:))[/QUOTE]


Sounds like your back is healed. That's a lot of DLs for time. If it weren't 100%, I think you'd know it after that.

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WU

WOD team event
4:00 each station 5 people on my team one guy was a first time visitor to the gym, and he gave it a good shot
one team member at a time as many reps as he or she could complete then the next person would take over and so on after 4 min move on to the next station

Double Unders
Ring Dips
Wall ball shots 20# 10'/m 14# for F
V ups
KB swings 55#/m 35#F
Pullups
Power Snatch 75#/m 45# F
O/H Squat 75#/m 45# F
one arm pushpress 55#/m 35F
Row for cals
our score was a total of all rep and cals 1,142
as always big fun on these

m/55/180 ChrossFitChesterton

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Saturday

We did some good group stretching since we didn't have any strength work programed.

WOD 3 rounds for time

50 Wall balls
25 pullups

17:35

I was about 10 wall balls behind a guy in the box in his mid forties. I thought "I'll catch him on the pullups". We were neck and neck, I thought he had a bunch to go when he finished. Beat me by 3 sec. Good fun.

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Sunday 1/10/10:

WARMUP:
30 flutter kicks (4 count)
20 pushups
10 pullups
10 OHS (with PVC)

STRENGTH:
OHS
3x45
3x65
3x80
3x95
3x105 (FAIL/shoulders couldn't stabilize weight as I went into squat))
3x95

WOD (Jim Cordes Special):

AMRAP in 20 minutes
3x 225 DL
6x Ring Pushups
9x Sit Ups

12 rounds as Rx'ed. Pretty brutal.

Thought I'd make 15, No way. The deads seemed relatively easy at 225, but that's still a lot of work and I think that gassed me every round, so by the time I'd get to the situps (which should have been the easiest part), I was really huffing and puffing and needing little 3-5 second breaks every few reps.

Hey [B]Jim[/B], 'zat one got a name? It's a nice benchmark WOD, IMO.

"The Claw"?

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Yesterday
100 sit-ups
100 squats
70 push-ups

Today
Warmed up w/3 rounds 15 squats, 15 sit-ups, 10 pull-ups, 15 bench press w/60lbs., run 400m on the road, 15 kettlbell swings w/35lbs.

Did 3 rounds of
10 Clean and jerk w/60lbs.
Strained my back going too fast, so stopped.

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Post Script:

I am pretty darned sore from that WOD yesterday.:)

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[QUOTE=John Jaeckel;722298]Hey [B]Jim[/B], 'zat one got a name? It's a nice benchmark WOD, IMO.[/QUOTE]

No name, I got it from the coaches at Crossfit Pacific Coast, the box where I train.

I did regular sit-ups, others did GHD sit-ups. Regular sit-ups were Rx'd.

The Claw (long story, just go with it) :)

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BTW: Banged out 34 Double Unders in a row on Saturday.:pepper:

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Had MRI today, won't know anything till Wednesday. Worked out yesterday despite injury, no running though.

db swings 15x55, 15x60, 13x65, 11x70, 10x75

bp - 135x15, 185x10, 225x5, 135x15, 135x15, 135x15

incline 45# weighted sit ups 3x15

lat pulls - 135x10x3

close grip lat pulls - 120x10x3

20 min on bike

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I'm back.

Worked out at the new Pittsburgh affiliate today - CrossFit Confluence.

WU:
500m row
3 rounds:
10 shoulder pass-throughs
10 OH squats w/ PVC
Sampson stretch
10 push-ups
10 sit-ups
10 back extensions

WOD:
3X15
OH squats with 10# plate
L-pull-ups (subbed jumping pull-ups)
HP cleans 45#
KTEs (subbed abmat sit-ups)
push jerks 45#
back extensions

19:47

My conditioning has suffered tremendously during my hiatus. I was in desperate need of a third lung and had problems with the strength moves. But I'm back on board so I will be OK.

It's going to take me about a day to catch up on everyone's posts!

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[B]Diane![/B] Welcome back. I'll bet it's cold up there in the Iron City.
[B]John[/B], Told ya. Looks like maybe the OHS work might have taken some out of you as well.
[B]Jeff[/B], Congrats on the DUs. I'm jealous.

No work outs here in GA since last Friday. The entire household is in the steel grip of a stomach virus...stinky but colorful!

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Welcome back [B]Diane[/B].

[B]John[/B], It was all in the rope!


Sunday, Rest

Monday,

WU, 250 m row, 10 ea dips, back ext, pushups, 2x

Strength

OH Squat 3-3-3 85#-105-110 (2) Pleased with this as it was 15# more than last attempt at OHS.

WOD

Annie
50-40-30-20 and 10 rep rounds of:
Double-unders,
Sit-ups.

13:33 New PR by :57 Seconds.


Off to New York for a couple of days. Not sure what I can get in. If I'm lucky I'll hit CFNYC for a WOD.

Jeff

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Yay [B]Diane[/B] is back :)!!! Missed seeing your workouts....


[B]01.11.2010-Monday

Warmup:[/B]
Row 500 easy, situps, pushups, back ext, squats, 20 double unders.

[B]WOD[/B]
For Time:
30 squat cleans - 95# (65#)
50 toes to bar
30 push jerks - 95# (65#)
50 box jumps
30 push-ups
50 squats
17:41 [I]Metcons! Still really sore from Sat. and got another hole in my hand.:shrug:[/I]


[B]DAY 8 of the burpee/d-u challenge[/B]
8 burpees, double unders covered in warmup

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Diane!!! hey!!! hey!!!
Great work Jeff

WUstretch pushup squat pullup GHD situps

Front Squat 135# 145# 155# 165# 185#
C&J 3x1353 3x155# 3x165#

WOD 5 rounds for time
5 Front Squat @ 135#
10 K to E
20 Back Extentions GHD
Rest 1:00 between rounds
10:02

m/55/180 CrossFit Chesterton

Post WOD total Burpees for :45 = 15

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My affilliate starts a new 8 week challenge this weekend. Its a hero WOD

"DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

If you look at this, there's a certain routine to it.

At the box, there's a buy in with prizes to First male and female, and most improved.

Anyone feel like doing something like this in the group? I'm always up for a good challenge. Keeps me honest.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Jeff Kilinski;723054]My affilliate starts a new 8 week challenge this weekend. Its a hero WOD

"DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

If you look at this, there's a certain routine to it.

At the box, there's a buy in with prizes to First male and female, and most improved.

Anyone feel like doing something like this in the group? I'm always up for a good challenge. Keeps me honest.[/QUOTE]

I might be game, Jeff. Explain the concept to me: is it this WOD as a benchmark for strength/conditioning improvements over 8 weeks? Starts Saturday? Lemme know. Also, I'm assuming you can scale each (me, I'd probably go 155 DL, 115 HPC and 135 push jerk to start) then work toward improvement up to the Rx.(?)

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All,

Great read (WFS). Two messages in this. One, diet and intense strength-based exercise are good. Two, minivans are bad.

[url]http://www.msnbc.msn.com/id/34818457/ns/us_news-life/[/url]

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wod - db swings, suitcase squats 55lb x 10, 60 x10, 65 x 10, 70 x 10, 75 x 10
did not time

bike 30 min.

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1/9 WOD.

Challenge: 1 Rep max backsquat plus 1/2 Cindy. This was the "before" round.

1 rep max backsquat: 205, 225 (PR), 240 (f).

240# is one of my Elite Goals (150% BW), and I'm sure I'll get it by the end of the challenge.

10 minutes of Cindy: 11 rounds. Believe it or not, this was the first time I've done Cindy. It was so much harder than I'd imagined! I literally had a nightmare that night that I had to do the full 20 minutes of Cindy.

The Claw

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01/11/10: Rest

01/12/10 (@Rogue)

WARM-UP:

A bunch of difficult core stuff over five minutes— combinations of planks and supermans, walking (laterally) pushups from each side of a block to the other, etc.

STRENGTH:

Sumo Dead Lift 5x2
2x225
2x255
2x275
2x295
2x305

WOD:

4 rounds for time—
200m row
5 burpees
10 OH Box Step-ups (12 lb. ball)
10 squat jumps (45 lb. bar)

14:00

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JANUARY 12, 2010 (credit to Crossfit Apex)
AMRAP in 3 minutes
3 power cleans
6 pushups
9 air squats

Five rounds, one minute rest between rounds.

Count for total reps: 317

M/55/5'8/220 (on my way to 180?!)

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Welcome, Ted.

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Thanks, John. I'm excited by this over 50 thread because I've long felt somewhat "over the hill" among the ridiculously athletic and fit junior Crossfitters.

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Well now you've joined the ridiculously athletic graybeards.

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[B]01.12.2010-Tuesday[/B]

Warmup (burpees, pushups, squats, stretch, situps)

[B]Strength:[/B]
Overhead squats: 8, 8, 8, 8
45,55,60,65# (took it easy still scared of the back esp. w/kb in the wod)

[B]WOD[/B]
5 rounds for time of:
20 calories - rower
20 single arm kettlebell swings, alternating - 24kg (16kg)
20 goblet squats - 24kg (16kg)
19:43

DAY 9 of the burpee/d-u challenge

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here is Fort Lauderdale for a few days. Weather is seasonally cold. Been going for long walks with family the last few days. Leaving for home tomorrow. Arizona's heat looks appealing! My energy has been very off the last three days.

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Welcome Ted
WU stretch GHD situps clapping push ups pullups squats

WOD 3 Rounds
10 155# power clean
10 Burpees
7:06

m/55/180 CrossFit Chesterton

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[QUOTE=John Jaeckel;723559]Well now you've joined the ridiculously athletic graybeards.[/QUOTE]

Yeah, we're old, but we're still Badass. Welcome Ted

John, The challenges we do rank everyone and prized go to top finishers (yeah right) and most improved. I put it to the board as a way to measure some progress, set goals and have a little game at it. A few years ago I was on myfooddiary.com to loose weight. It was dominated by women but a small number of us guys (The Cooties, was our thread) banded together and had weekly challenges. That helped alot. I lost 35 lbs in the course of 10 months. Did it the old fashioned way, ate right and exercised. We had a guy loose 50 lbs. Others made good progress too. I don't do the challenge at our box not to really win. Do you run a local 10k expecting to win? I just like getting out there.



No WOD for me yesterday or today. I'm in New York with a bunch of meetings. Back tonight.

Jeff