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[QUOTE=Nancy Cohen;748406]I didn't wake up in time to make it to masters swimming, so, instead, I went to the beach and did a fun interval workout in the sand...running, squatting, lunges, push ups, walking, planks....then walked the doggies....then sat and watched a couple of paragliders landing on the beach.

Just a beautiful morning! :)[/QUOTE]





Nancy,

You're killin' us who still have a bunch of snow on the ground. :crybaby0:

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[QUOTE=Jeff Kilinski;748420]Nancy,

You're killin' us who still have a bunch of snow on the ground. :crybaby0:[/QUOTE]

haha!!! If it makes you feel better, my mortgage is probably twice what yours is, for a house 1/2 the size!!! :D

EDIT: Hey Jeff, I just noticed you live in Glen Ellyn, IL. I lived in Lisle many years ago. And, I have to adjust my estimates I made above...my mortgage is probably 3 times what yours is, for a house 1/3 the size!!

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Hey Diane Mahoney is back

CFC WU

Squat Clean
5@65#
5@95#
5@115#
5@135#
5@155#

WOD 5 rounds
20 OHS @65#
30 KB swings @ 30# 15 each arm
20:17

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M.E. Overhead Squats 5-5-5-3-3-3

[B]95,115,125,125,135,145 PR[/B]
tried rep at 155 but failed

rest 5 min, then:

Tabata Mash-Up:

double-unders [B]22, 15, 20, 13, 17, 15, 13, 15, 12[/B]
abmat sit-ups [B]15, 15, 13, 13, 14, 15, 14, 12, 10[/B]
kb swings, 2 pood [B]12, 10, 9, 9, 9, 9, 7, 7, 11[/B]

Make sure to alternate each exercise, so 20 sec double-unders, 10 sec rest, 20 sec sit-ups, 10 sec rest, etc. for a total of 8 cycles per excercise.

P-chain: 4×12 glute bridges

Did an extra round cause I saw that I only wrote had 7 rounds on the board (duh… just finished the 8th round). Buddy said clock stopped, so I was thinking I screwed up setting up the timer up, so I hit restart to do one more round.

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[quote=Jeff Kilinski;748420]Nancy,

You're killin' us who still have a bunch of snow on the ground. :crybaby0:[/quote]

Snowing here in the Sierras too, Jeff. Not that it matters - - sidelined for the better part of a week still.....

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[quote=Terry Dickman;748561]M.E. Overhead Squats 5-5-5-3-3-3

[B]95,115,125,125,135,145 PR[/B]
tried rep at 155 but failed

rest 5 min, then:

Tabata Mash-Up:

double-unders [B]22, 15, 20, 13, 17, 15, 13, 15, 12[/B]
abmat sit-ups [B]15, 15, 13, 13, 14, 15, 14, 12, 10[/B]
kb swings, 2 pood [B]12, 10, 9, 9, 9, 9, 7, 7, 11[/B]

Make sure to alternate each exercise, so 20 sec double-unders, 10 sec rest, 20 sec sit-ups, 10 sec rest, etc. for a total of 8 cycles per exercise.[/quote]

Props on the OHS PR, Terry! Love the Tabata Mash-up - - looks like fun and a great WOD for all of us to try out at our box!

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[QUOTE]
I've done modified versions before, but this was the first time as Rx'd. Hard to say what was the most hellish: 24" box jumps and #20 wall balls were certainly contenders, as was perennial fan favorite burpees (yay burpees!).
[/QUOTE]

[B]Jim[/B] nice job. Filthy Fifty, I did this Monday, beat my November 09 time by a few minutes, but w/20" box (we don't have 24s) and 16# ball.

The girls there use 20# ball and 33# on PP?
(I just find that a little odd b/c the push press is the easiest part for me. I gotta prax w/the 20# ball). Burpees - killer at the end....but at least you know easy DU's and youre done!

[B]JSR[/B] thanks for the Charlie update.... I figured he might be on some secret broccoli mission!!

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No snow on the ground now but for TN it has been very cold for the first part of March. It is suppose to get up to 60 degrees Saturday, Praise the Lord. This has been our coldest winter since 1978.

DB Swings (45 sec. rest between each round)
18x55
16x60
14x65
12x70
10x75

45# incline sit ups
15x3

BP
20X45
20X135
20X135
20X135

22 Min. Bike

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LOL! I wasn't really gone, I was just reading posts from the phone and not posting much here. But I love reading about everyone's workouts and accomplishments!

Jaeckel, which day is your birthday? I am all done with Easter birthdays, thank goodness. The next time it hits I will be 102! I guess it is possible I could live that long.

MY DOUBLE UNDERS ARE COMING! :pepper: We had 50 total for the last exercise of our workout this morning, and I got 19 total, usually interspersed with singles. Once I got three (with singles) before I stepped on the rope. So I did 19 doubleunders, untold singles among them, then I finished with 150 singles. Called it time at 22:22. Then I did a few more double-unders before I collapsed to the floor. :kicking0:

One of my gym-mates (new guy with gray hair) said I am tough. That is the ultimate compliment! :D

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[QUOTE=Diane Mahoney;748751]LOL! I wasn't really gone, I was just reading posts from the phone and not posting much here. But I love reading about everyone's workouts and accomplishments!

[B]Jaeckel, which day is your birthday?[/B] I am all done with Easter birthdays, thank goodness. The next time it hits I will be 102! I guess it is possible I could live that long.

MY DOUBLE UNDERS ARE COMING! :pepper: We had 50 total for the last exercise of our workout this morning, and I got 19 total, usually interspersed with singles. Once I got three (with singles) before I stepped on the rope. So I did 19 doubleunders, untold singles among them, then I finished with 150 singles. Called it time at 22:22. Then I did a few more double-unders before I collapsed to the floor. :kicking0:

One of my gym-mates (new guy with gray hair) said I am tough. That is the ultimate compliment! :D[/QUOTE]

49 on 4/1 (no fool jokes, please)

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[B]Di, [/B]Props on the double-unders. Can't seem to get more than three in a row myself and I've probably lost those being away from things another week now... RATS!


[B]Tim,

[/B]Quite a workout with the Kbs! That had to fry you a bit....


[B]John J,

[/B]Happy B-day in three and a half weeks! No jokes here.......

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Thx [B]Steve.

Terry,[/B] nice job on the OHS.

03/04/10:

WARMUP—
30 squats
20 KB Swings (53)
20 pushups
20 PVC rollovers

STRENGTH—
Behind the neck push press
3x95, 3x115, 3x135, 3x145, 3x150
Push press
3x135, 3x145, 3x150, 2x155, 1x165

WOD—
50 mountain climbers (4 ct.)
40 SDHP (53 lb. k-bell)
30 ring body rows
20 box jumps (20")
10 burpees

10:13

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just a quick note to say that there is now an over 50 group on facebook.
[url]http://www.facebook.com/home.php?ref=logo#!/group.php?gid=311247254602&ref=ts[/url]YOU MUST ANNOTATE ALL LINKS WHETHER WORK AND FAMILY SAFE.

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3-4-10
Dang, [B]Tim[/B], that is a pile of DB swings. Hurts my knees just thinking about it.

Today was supposed to be a rest day but I was feeling so lousy about all the 5 year old birthday cake and ice cream I've been tucking away lately....

WU: C2 1 Mile/#45 plate farmer carry/3xCindy/back ext/#20 Wallball burpees

1000m freestyle swim 27:03 Took my time and tried to loosen the shoulders and back up some. In retrospect I probably shouldn't have done a CFWU before the swim.

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Steve, I don't think you lose progress on the double-unders. I think your brain picks up right where you left off or maybe a little more advanced than where you left off.

I checked out the kipping videos you directed me to! I know they're coming. I hope soon!

I had yoga last night (at CrossFit!!!) and today is my rest day. My body feels completely wiped out. I like it when I feel like I've had a good week and I need my rest day.

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you guys are having all the fun. My head cold dropped down into bronchitis. getting sleep is an issue. The coughing has actually made my head ache. Doc gave me some very strong syrup. Stops the coughing, and everything else you could think of doing. Hope to be back at it next week. Switched my Level 1 cert. from San Diego later this month to Scottsdale in May.

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CFC WU

Shoulder Press
5@ 75#
5@ 95
5@ 115
4@ 135
5@ 125

WOD
50 Thrusters @ 75#
40 Pullups
30 SDHP @ 75#
20 Pushpress @ 75#
10 Ring Dips
14:20

Thats a lot of work your putting in John Scott

m/55/180 CrossFit Chesterton

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2/5/10

suitcase squats
17x55
15x60
13x65
11x70
9x75

leg press
15x360
12x450
10x540
10x630

Not a lot of time yesterday so just a short leg workout.

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Heavy work Tim good job

Ran 5k in the Porter County Sheriff Dept 2010 foot pursuit finished 119 overall and 2nd in the 55 to 59 division @ 29:16
Race was ran on the snow covered trails ice, mud, ruts, hills.
First time running an organized race since 1984

have a good weekend everyone

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Have a good time in C'bus, [B]Johnny B.[/B]

I'm housebound this weekend, so no Ahhhh-nold for me. Gonna do a 2-mile run for my WOD today— beautiful outside, even if it is 39 degrees. :)

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John J.,

Just had to quip that we in Kah-li-foan-ya get Ahhhh-nold every day! Beautiful up here too, but still no runs/workouts until the middle of next week, if the doc clears me.

Pat,

Hope the cold goes away soon!

Diane,

Thanks. I just need to keep practicing the DUs and they'll come. You're gonna be ripping out those kipping pull-ups in no time.

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[QUOTE=John Burch;749815]
Ran 5k in the Porter County Sheriff Dept 2010 foot pursuit finished 119 overall and 2nd in the 55 to 59 division @ 29:16
[/QUOTE]

Awesome!! :highfive:

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03/05/10: Rest

03/06/10:

WARMUP—
Bike
20 pushups
10 deep squats w/ 45 lb. bar
Full body stretch

STRENGTH:
Back Squat
3x185, 3x225, 2x245, 1x275, [B]1x295 p.r.[/B]
(felt so easy, I thought about going back and knocking one out at 305, but remembered my back and decided: "next time")

WOD:
1 mile run/8:01

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Nice job on the 5k race [B]John B[/B] and congrats [B]John J[/B] on the BS PR..awesome.

3/6/2010
Double-Day

[B]Front Squat progression:[/B]

CFWU
During warm up perform a 1 k row in under 4 min, 50 GHD sit-ups and 50 back ext.

Front Squat 5-5-5 @ 200 lbs.

Rest as needed (recomended 3 hours)

[B]Run 400 m, 9 reps as follows[/B]
3 @ 70 % avg time 1:55
3 @ 80 % avg time 1:45
3 @ 90 % avg time 1:35

Rest as needed between runs. FULLY RECOVER
As OPT says, you’ve got gears, know what they are.

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[quote=Terry Dickman;750008]Nice job on the 5k race [B]John B[/B] and congrats [B]John J[/B] on the BS PR..awesome.[/quote]

:yeahthat:


[quote=Terry Dickman;750008]
3/6/2010
Double-Day

[B]Front Squat progression:[/B]

CFWU
During warm up perform a 1 k row in under 4 min, 50 GHD sit-ups and 50 back ext.

Front Squat 5-5-5 @ 200 lbs.

Rest as needed (recomended 3 hours)

[B]Run 400 m, 9 reps as follows[/B]
3 @ 70 % avg time 1:55
3 @ 80 % avg time 1:45
3 @ 90 % avg time 1:35

Rest as needed between runs. FULLY RECOVER
As OPT says, you’ve got gears, know what they are.[/quote]
Sounds like a busy day, Terry. Take care!

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Saturday, Mar 6

Dead Lift 60% 1RM; 8 sets of 2; rest 30 sec b/t sets, 255#
GHD Raises 15 x 5; rest 90 sec
Knees to elbows; 15 x 5; rest 90 sec, 10, 10, 7, 3, 7
AMRAP Double Unders in 8 min, 161

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Taking a break today, just had no energy and a lot of little aches and pains. Back at it tomorrow AM.

[B]Steve,[/B] my wife saw the Govern-ator and Sly Stallone at a local Gap store this afternoon. She said Ahhh-nold had so much makeup on, he looked like a corpse.

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3/8 WOD

Snatch Grip Push Press
5-5-3-3-3

Followed by:
3 Rounds for Time of:
15 Overhead Squats (65#)
200 M Run

65-75-85-95-95. Glad to be working on snatch elements, I need lots of work before I feel I can start lifting to my capacity. Both Brian and I tried 105#, and the bar didn't budge. With the small muscles like the shoulders, it's pretty obvious where you stop! I'm thinking about my Press Elite Goal of 120#, and it has to be close, since I was able to get the snatch grip press up at 95#.

5:24. Really happy with my OHS! I used the 33# bar since all the 45#'ers were in use. I put 17.5# on each side, so I actually was doing 68#. Felt like I was getting enough depth on each rep. Talked to Traver about the quality of my reps recently, and we agreed I'm doing much better with my "challenges" re legitimate reps. ;) The runs were the bottleneck; not until the last run did I feel like I was really trying to go hard.

All in all, I felt very good this morning. I got plenty of sleep and rest over the weekend. Ate too much bread, crackers, and cheese (but just the right amount of champagne and wine :D ) at an Oscar party last night, so this week I'm going to eat much cleaner, starting with cold salmon and fruit for breakfast, plus one of KJ's awesome paleo cupcakes. If I didn't know the cupcakes were paleo, I would have guesses they were from crush cakes. Hard to believe they can be so sweet with no sugar!

The Claw

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03/08/2010:

WARMUP:
Bike
20 pushups
10 OHS with PVC
10 band pullups
Full Body Stretch

STRENGTH:
Kipping Pullups
5x5 (I need some instruction on these)

WOD:
21-15-9
Ring dips (all clean)
Hang Power Clean (95 lbs.)

7:39

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Cupcakes? :)

I had a great deck of cards workout yesterday, facecards removed. It was burpees, situps, Amer. KB swings and slamball. Jokers were 400m run. I enjoyed it, especially when it ended. :)

Today is a rest day. Tomorrow is Fight Gone Bad, which I've only done once before. Gotta go check my journal and see if I can find how that went. I'm sure I can do better now. :smiley_ev

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I'm w. DM on this one, what is a paleo cupcake?

did the 100307 workout from the main site. first work out in 1.5 weeks. This was "Helen": 3RFT: 400m run, 21 KB swings w. 1.5 pood (or 55#DB), and 12 pull ups. Last time I did this it was a "ROWING Helen". Ran of treadmill at 4.5 MPH. Finished in 20:31. Got winded a few times w. this. Just over bronchitis.






f

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[QUOTE=Pat Quigley;750606]I'm w. DM on this one, what is a paleo cupcake?[/QUOTE]

A cupcake that is compatible with the paleolithic diet. Not sure where she got her recipe, but there's lots of good ones here: [url]http://www.sweetcheekshq.com/[/url] (WFS)

The Claw

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[B]3-8-10[/B]

WU: Walk 1.25 miles/row 1610m

BP
#45x25/#65x25/#75x20/#85x20/#95x15
#105x10/#115x10/
#125x5
#135x5
#145x5
#155x5
#165x5
I almost never work the BP. In fact I can't recall the last time I did BP and have a blank spot on my PR card where it says "BP". I'm pretty sure I could have gone another 30 or so pounds but with no spotter and no power rack/safety bars I wasn't willing to risk a crushed sternum (or worse).

Then I did a little metcon I made up:
7 RFT of
7 ring dips
7 #95 push press
15 Four count flutter kick
18:11.9 felt good until the last few rounds where the ring dips began to demand more than I had.

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[QUOTE=John Scott Rezendes;750672][B]3-8-10[/B]

WU: Walk 1.25 miles/row 1610m

BP
#45x25/#65x25/#75x20/#85x20/#95x15
#105x10/#115x10/
#125x5
#135x5
#145x5
#155x5
#165x5
I almost never work the BP. In fact I can't recall the last time I did BP and have a blank spot on my PR card where it says "BP". I'm pretty sure I could have gone another 30 or so pounds but with no spotter and no power rack/safety bars I wasn't willing to risk a crushed sternum (or worse).

Then I did a little metcon I made up:
7 RFT of
7 ring dips
7 #95 push press
15 Four count flutter kick
18:11.9 felt good until the last few rounds where the ring dips began to demand more than I had.[/QUOTE]

JS,

All that BP is gonna wipe you out for ring dips. I salute the effort regardless.

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3/8/2010

Did 10 - 200m interval rows (sprints) with 30 second rest in between

Times (500m): 41.9(1:44), 42.8(1:47), 42.5 (1:46), 42.1(1:45) 43.3(1:48), 41.1(1:42), 40.7(1:41), 41.7(1:44), 40.3(1:40), 39.4(138.5)

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Monday, Mar 8th

Snatch Balance:

1-1-1-1, 65, 65, 75, 75

5 Rounds:

-30 Seconds Deadhang Pullups
-30 Seconds of Rest
-30 Seconds Walking lunge with plate 45/25
-30 Seconds of Rest
-30 Seconds Overhead Press 95/65
-30 Seconds of Rest

Total reps, 140

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3/9 WOD

”Karen”
150 Wallball Shots for Time

12:52 @ 20# (as Rx'd). Nothing fun about this one. Not particularly painful, just a long, boring slog. I need to continue working on making all reps legit, although I am getting better. An Elite Goal is 40 consecutive wall balls @ 20#, so aimed for that to start, but only got to 20. My workout log indicates I did this on 9/11/2008 at Santa Barbara Athletic Club with a 15# ball in 9:00. I'm sure my reps were more legit this time around.

The Claw

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3/8 CFC WU

DL 3@240#
3@260
3@290
3@310
3@340
WOD 10-1 pullup 1-10 135# pushpress 15:26

3/9
CFC WU
WOD
50 20# WB
50 pushup
50 20# WB
50 pushup
12:08

post WOD 4x20 Vup

m/55/180 CrossFit Chesterton

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[B]3-9-10[/B][QUOTE=John Jaeckel;750674]JS,

All that BP is gonna wipe you out for ring dips. I salute the effort regardless.[/QUOTE]

You are correct, sir. I knew that going in, but figured the ring dips to be a lessor evil than, say, push ups.

WU: Lunges/#45 20in step ups/SU/OHS #45/#50 KB swings/elevated ring pushups

BS
#45x20/#85x10/#115x5/#135x5/#155x5/#175x3
#195x1
#205x1
#215x1
#225x1
#235x[COLOR="Red"]F[/COLOR]
#135x10

WOD: AMRAP in 20 minutes of:
5x#20 wallball shots
10xpullups
15xback extensions
9 rounds + 5 WB shots

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50 squats

wod - DL 135#x50
DB Swings 55#x50 (25,15,10)
5 min. 37 sec.

BP - 135#X20X3