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12-1-09
[B]Charlie![/B] Burn it up man!

WU:
5-10-15 ring rows
5-5-5 jumping muscle ups (thanks [B]Terry[/B])
10-15-20 #20 medball air bench
10-15-20 BW squats
50-50-50 SU with 10 non-consecutive DU at the end of each set

20 min AMRAP of:
5 x #50 KB swings
10 x #65 press (should have gone higher)
15 x C2 calories (60 seconds mas o menos)

8 rounds exactly. I think I borrowed this from Deb. Fun. Probably could have gotten more but I was interrupted by somebody who wanted some advice on the C2...what do I know?

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Happy Birthday Pat!!

It seems like you're the most "senior" member of the group and for sure you're one of the strongest. Keep up the great work.

Today - Rest - overslept

Yesterday - FS 10/30, 10/85, 3/110, 3/130/ 2/140 PR

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Deb B good work on the OHS

CFC WU
WOD AMRAP 20:00
12 55# KB swings
10 sit ups
8 push ups
13 rounds

m/55/180 CrossFitChesterton

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12/1/09

Row 42 min - 10,067m

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Who can tell me - what do I need to work on to get faster/better endurance? Throw in a 5k a couple times a week? Do some extra rowing?

Lately I just feel like Im not progressing - not getting faster at all. Im always the last one in all age groups...its depressing! OTOH not sleeping lately, Im just "up" after 4-5 hrs. :shrug: I don't know if I should take time off or what. I rested two days this week.

[B]Terry[/B] how's the MEBB working out?

Im still confused what weights to start at for 3/3/3/3/3's, 5/5/5/5/5's etc.

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Deb,

Better/faster endurance at what specific exercise? Running, rowing, everything in general? Interval training and sprints at varying distances help a lot. For my military fitness tests, I train for the run mostly with runs of 200, 400, and 800 meters. Only occasionally I'll do a prog check to see how I am doing. Strength and power development help a bunch too, e.g. weight lifting, oly lifting, box jumps, etc. The bigger the motor, the less effort and the faster you can go. Generally, I have found sticking to the main CF WODs has done the trick. Less thinking on my part. (I only have two brain cells and one of them is short circuited).

Last one in all age groups? You're competing against a bunch of other crazies who like to workout. Your light years ahead of most of the population.

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Deb,
What Charlie said. This may be repetitive but check out
(WFS)
[url]www.crossfitendurance.com[/url]

I followed the CF main WOD and the CF Endurance program last year training for sprint triathlons and saw improvement in all areas.

I'm a big proponent of taking a whole week off after a straight 6 or 7 week run of regular WODs. Mark, I think, can speak to the efficacy of this technique as well….you know; all work and no play. Much like the whole Crossfit paradigm...sometimes you just need to shake things up a bit.

As to the sleep...I know better; but since my wife deployed I rarely get more than 6 or 6.5., sometimes less.

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Today - 12/02/09
6AM workout in Patrick's garage with my Marine

WU:
3X
50 jumping jacks, 30 squats, 10 DL 45#

WOD:
10-9-8-7-6-5-4-3-2-1
hang power cleans 45#
push-ups
7:08

Post WOD work on squat form, shoulder press form, good-mornings

[B]Deb[/B] - I'd always been a slow runner - I could go for miles and miles but at one speed - SLOW. Two things sped me up - technique and mental toughness. Once I learned a more Pose-like technique, my speed increased immediately because I was using less energy to go the same distance. The second, and more important thing was a mental shift that occurred once I realized that I could push myself MUCH HARDER. I had always heard that if while running you are breathing so heavily that you can't carry on a conversation, then you're running too fast. Patrick told me that was absolute garbage so I increased my speed several notches over a period weeks and got used to breathing hard the whole run. I also picked various sections of my route and sprinted them (talk about breathing hard!), and I changed my approach to hills - I now charge the uphills at full speed and worry about catching my breath later. I'm still not a really fast runner, but my improvement has been dramatic over a couple of years ago.

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Deb,

I'll throw this out; you sound a bit over-trained and under-rested. I took a few days off for a hunting trip a couple of weeks ago and came back and hit pr's in everything.

Working the WODs as hard as possible I would argue is the absolute best way to build both muscular and cardiovascular endurance, or the endurance you seem to be looking for. But if you're over-training and/or not getting enough rest, it won't matter, because you can't put enough into the WODS!

Personally, I think the CF protocol of 5 on 2 off is a bit hard for someone over 40.

I go 2 on 1 off, typically or 3 on, 1 light, 1 off.

Also, what's your nutrition like day to day? If you're not getting enough food the day before you work out that can really tank your energy and endurance.

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12-2-09

WOD: 5 rounds for time of:
2 minute C2 row
30 20" box jump
30 #20 wallball shots

36:34.7 I was really gassed at about the 3.5 round. Probably lack of sleep.The wife called me from Iraq at 0300 and I never did get back to sleep good. Oh, well. I'd rather have a crappy WOD time than not be able to speak to my drinking buddy.

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Respirator on full workout

800 meters stairmaster level 10
50 jumping jacks
200 single unders
30 squats

Step ups to "14 box, alternating legs, #20 vest
15:00

30 squats
200 single unders
50 jumping jacks
800 meters stairmaster level 10

[B]Deb:[/B] Lots of good advice. I agree with most of it, with particular attention to scheduled rest, (I try to do a week off every three months), and nutritional intake. A good rule of thumb for me is if I find myself irritable, tired or easily frustrated, it is usually one or both of these issues.

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Sick since Monday, cold, cough, ugh. No fever anymore though.

Took it easy today:

WARMUP:

20 squats
20 pushups
10 pullups
20 flutter kicks (4 count)

WORKOUT:

Dead lift 3x3 205, 255, 275
Hang clean 3x3 145, 125, 125
Press 3x3 120, 120, 120

Hopefully up to going to the gym tomorrow or Friday!

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[B]THANKS EVERYONE.[/B]
I really appreciate all the advice. I did the strength workout at home tonite, then I'm going to rest a few days as suggested.

Tough this time of year to be 100%!;) But nutrition wise, I think Im ok.
Bfst: 4 eggs, 1/2 avocado, 1/2 c. OJ w/glucosamine echinacea glutamine
snack: meat/fish
lunch: 2 cups spinach, 2 cups mixed vegs (squash turnips eggplant carrots) meat/fish
an apple or pear with a banana
PWO: protein drink
dinner: 2 c. broccoli w/meat/fish
If I get hungry between, walnuts.

[B]Power Clean[/B]
3/3/3/3/3
(warmup with burpees, squats, situps, 45# and 65#)
95/105/115/120/125(1)
(I was really happy with this)

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Did "Josh" workout. This called for 3 rounds for time of: 21 dumbbell rt arm snatches, 21 L pull ups, 21 lft. arm snatches, 21 L pull ups. 40 # db's.

I scaled this one as my shoulders are still in therapy.:rofl: 15 DB snatches with 20 lbs and 15 L pullups. workout took 13:17. My warm up for shoulders has become pretty extensive. I think I am starting to see some progress. I did OH squats against the corner of a wall and the bar is staying further back. Pain is decreasing also.

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CFC WU
snatch balance work from 45# up to 75#
WOD
Push Press @115#
L sit
10-9-8-7-6-5-4-3-2-1
13:10

m/55/180

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12/2/09

Row 2500 - 10:23.0
KB drills

WOD
21-15-9
KB clean and press (2x1pood)
Burpees

9:27

Hip surgery tomorrow. Will check in from time to time but most of my WODs for the next few weeks will be "Walking on crutches for distance".
As soon as I'm cleared to do push ups, dips, body rows and other "safe" exercises, Ill get back to the box.

I had originally planned to do the "Lumberjack 20 Memorial WOD" tonight but it hit me that with all the rowing (subbed for the runs) and lower body work, if I cramped up tomorrow, there would be no possible way to walk it off. Sometimes your head has to override your heart !

Train hard (but smart) and if I don't get a chance to stop in, Happy Holidays to all.

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Good luck, [B]John[/B]. Ya know, if you don't tense up, it won't hurt so bad. (working title of my new book BTW)

[B]12-3-09[/B]
WU:
5-5-5 walking lunges
7-7-7 DH pullups
15-15-15 pushups
5-5-5 jumping muscleups (I really like these,[B]Terry[/B] and have been playing around with the ring height some. My first real MU has just got to be right around the corner)
10-10-10 butterfly ABMAT situps
20-20-20 flutterkicks

WOD: Front Squats...I haven't done these in a while and my pre-op PR was 1RM at #175

#45x10
#65x10
#95x5
#115x5
#135x5
#155x5
#175x1 then [B][COLOR="Red"]F[/COLOR][/B]
walked to the water fountain, did 50 SU and:
#175x[COLOR="red"][B]F[/B][/COLOR]

The silver lining is a repeat PR from 5-5-09
In conclusion to celebrate I did the following:
Tabata C2 with a total of 652m

[B]Charlie[/B]: I went by several of the local surplus stores today looking for some old body armor to workout in (evidently it's against the law to sell it or something... so no joy.) However I did see several old ALICE larges going for around $18. BUT, they wanted like $45 for the (new) frames...go figure.

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[QUOTE=John Warkala;704958]12/2/09

Row 2500 - 10:23.0
KB drills

WOD
21-15-9
KB clean and press (2x1pood)
Burpees

9:27

Hip surgery tomorrow. Will check in from time to time but most of my WODs for the next few weeks will be "Walking on crutches for distance".
As soon as I'm cleared to do push ups, dips, body rows and other "safe" exercises, Ill get back to the box.

I had originally planned to do the "Lumberjack 20 Memorial WOD" tonight but it hit me that with all the rowing (subbed for the runs) and lower body work, if I cramped up tomorrow, there would be no possible way to walk it off. Sometimes your head has to override your heart !

Train hard (but smart) and if I don't get a chance to stop in, Happy Holidays to all.[/QUOTE]

Good luck, John.

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Today - 12/03/09
8AM workout in Patrick's garage

I can't remember what our warm-up was (senior moment)

DL's:
10 X 65#
10 X 85#
5 X 95#
5 X 125#
5 X 135#

5 X 5 X 125#

50 supermans

[B]Good luck John![/B]

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Still sick, but feeling marginally better. So marginally more work:

1/2 mile run
30 pushups
30 flutter kicks (4 count)
30 pullups

Power snatch 3x3 125, 125, 125
Overhead squat 5x5 45, 65, 70, 75, 80

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For yesterday "Linda"
265 DL, 135 Bench, 85 Clean.

Did these with Evan.

19:41

Felt like I could have gone harder/faster. Have been on Paleo this week. Feeling stronger/better. Had Converse shoes on for this, first time. Helped on cleans and squat warm ups. My leg is definitely better. Squat is getting stronger.

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John W., I guess I missed what kind of hip surgery you are having. I hope all goes well. My wife is having hip replacement Monday. She is very excited after months and months of pain.

I rested yesterday. Lots of rest days lately.

Today I warmed up and then did

3 rounds of run 800m (on treadmill) and 21 DL's w/135lbs. I wanted to do power cleans, although I would not have been doing 135lb. power cleans. My wrist tendons would not allow dropping the arms rapidly to lower the weight. DL's were painfree.
My time: 24:48

I don't know how my back will respond tomorrow. I felt some tenderness during the warm-ups. I did 20 pull-ups during my warm-up, and had to be careful lowering myself. A couple of times the tendon or nerve in my arm went wacky with pain. I am tired of whining, and wish everything would just heal. I read something today that said a damaged tendon can take 100 days to heal. I don't have that kind of time. I have to workout because I keep eating.

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[B]Mark[/B]...."I don't have that kind of time. I have to workout because I keep eating."
Brilliant! If our thread had a t-shirt, that quote should be on it.
(and best wishes to your wife for a safe and speedy recovery from the surgery)

12-04-09
I should have taken today off. Heck, I should have taken yesterday off. Day 5of straight workouts.

WU: 2 min C2, 50 SU, couple of dips and squats and off to the races
WOD: Tabata Something Else = 420
[U]pullups[/U] 13-25-29-17-17-10-13-13 (started each set with kips then as they degraded I switched to jumping) TOT=137
pushups 23-16-12-10-9-9-10-8 TOT=97
situps 11-12-12-12-12-10--9-9 TOT=87
squats 18-15-11-12-11-10-10-12 TOT=99

At no time during this WOD did I feel like finishing. It's a testimony to all the coffee I drink that I even made to the gym at all today. Upside? I kept telling myself if I didn't finish I wouldn't allow myself any more coffee for the rest of the day. I won.

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I'm on rest day. :pepper:

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I am also 53 but have only been doing CF for a couple of weeks. Before that, I was doing Venuto's BFFM. A year ago I was at 270+ lbs and 40%+ body fat and through nutrition and dumbell routines made it down to 248 and 36%. But since I have started doing CF, already my body fat is dropping and I am getting a lot stronger than a dumbell routine could ever get me (now at 243 and 34%). I did a scaled down 'Annie' this morning. Instead of 150 double unders and 150 situps I did 300 single unders and 75 sit ups. If you would have asked me last week, I would have told you I couldn't do 1 sit up. This stuff is life changing!

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[B]Mark[/B]- I had hip resurfacing instead of a total hip replacement.

Thanks for all your well wishes. :thanx:

12/4/09
Warm up- toe curls and extensions, butt squeezes, lying leg extensions.

WOD
2 laps on a walker around the nurse's station (not for time).

If all goes well I graduate to crutches tomorrow. :kicking0:

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[QUOTE=John Warkala;705890][B]WOD
2 laps on a walker around the nurse's station (not for time).[/QUOTE]

:rofl:

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[QUOTE=David Matthews;705797]I am also 53 but have only been doing CF for a couple of weeks. Before that, I was doing Venuto's BFFM. A year ago I was at 270+ lbs and 40%+ body fat and through nutrition and dumbell routines made it down to 248 and 36%. But since I have started doing CF, already my body fat is dropping and I am getting a lot stronger than a dumbell routine could ever get me (now at 243 and 34%). I did a scaled down 'Annie' this morning. Instead of 150 double unders and 150 situps I did 300 single unders and 75 sit ups. If you would have asked me last week, I would have told you I couldn't do 1 sit up. This stuff is life changing![/QUOTE]


welcome aboard. You have made impressive changes. got a cold today, so I'm resting.

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[B]John:[/B] Good to see you are doing ok. Great attitude!

[B]David:[/B] Welcome to the board. Some good support here. Happy Crossfitting!

Yesterday:

800 meters stairmaster level 11
50 jumping jacks
200 single unders
30 squats

Misunderstood the main page instructions, so I did;

3 rounds of 15,12,9 reps:

thrusters rt hand, #50 db
thrusters lft hand, #50 db
pull ups

totals 108 reps rt hand, 108 reps lft hand, 108 pull ups

32:04

The WOD as rx'd was beyond me in difficulty.

Today:

800 meters, treadmill @ 6.0
21 power cleans #135
800 meters @ 6.0
21 power cleans #135
800 meters @ 6.0

Hoped good shoes and treadmill would overcome old injury (skydiving). broken tibia, fibula, 5 breaks in tarsal (ankle) bone and dislocated heel. Lots of screws and a 12" plate to repair it. Ankle is pretty sore this evening. Guess I'll have to stick to stairmaster and jumprope for most of my aerobic stuff. Used to love running. :mad:

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Welcome David
John W hang in
CFC WU
WOD
10 9 8 7 6 5 4 3 2 1 power clean @ 115#
1 2 3 4 5 6 7 8 9 10 front squat @ 115#
11:54

m/55/183#

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CFC WU
WOD 3 rounds for time
21 tractor tire flips
100m farmer carry @ 75#
7 chest to bar PU
8:27

m/55/183/5'10" ChrossFitChesterton

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I will rest and get over the cold
I WILL REST AND GET OVER THE COLD
i will rest and get over the cold!

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.

This looks so good!

I will rest and get over the cold.

So Dave are you going to do this respirator on or off?

I WILL REST AND GET OVER THE COLD.:ranting2:

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John - keeping posting those WOD's. Speedy recovery. I am sure you can figure out some good crutch exercises.

12/1
10 Rounds 10 push ups - 10 sit ups
10 Rounds 10 OHS pvc - 10 sit ups
10 Rounds 10 KBS #26 (5 rds rh, 5 rds lh) - 10 sit ups 25:50

12/2
Press 10/45, 5/65, 3/85, 1/95, 1/105, 110 fail

12/3
At home 20 t/m warm up, 20 minutes squat-push up- sit up combo, 15 t/m intervals

12/4
BP 10/45, 10/65, 5/115, 2/135, 2/165, 2/165 second rep with assist
165 recent PR, I did 170 15 years ago

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I've been off since the holiday. My bad. Been working out some but except for once or twice, took it easy a for a couple of days.

Lumberjack 20, scaled the deadlifts at 195, KB at 55 and OHS at 65lb. Total time 32:14. He had a huge group doing it this morning. However, I probably over did it last night with the brown liquor so this one hurt. One of the guys at the box remarked, "This WOD is like a detox."

Jeff

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John...Get better soon. Disregard what Scott says. It still hurts even if you don't tense up. You forgot to mention that you were chasing nurses around the nurses station.

David...Welcome.

Scott...Haven't had time to check into ALICE pack prices. Not even sure if we even have surplus stores around here. Don't remember seeing any. There is one place that sells a few things, but their prices are ridiculous. They wanted $20 bucks for a dented 50 cal ammo can. They did have some surplus German vests. Kind of goofy looking though. I have a couple of old Viet Nam era vests. All the weight without the protection.

End of the week ended oddly. Was up early on Thursday all dressed up to go for a hike and then got a call to fill in for someone on a training flight. Even a bad day of flying is better than the best day in the office. Flying does cause me a lot of discomfort the following day. I have to confess to leaning on the vitamin I crutch a little. Late Friday I did get 60 min of hiking. Pack now weighs about 25 lbs.

Today, hiked for 1+50 with the same 25 lb pack. Did find out that my total load from the "skin out" was 33 lbs. Both days were just along the country roads out here. That cross country hike earlier this week cost me a little bit

A bit cold here now. Was 9 degrees yesterday morning and 15 this morning.

[B]Hiking Broccoli[/B]
:broc::broc::broc::broc::broc:

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Nice to see Charlie back with the broccoli. Haven't posted much lately, I have been checking the thread now and then, just to busy to post.. mainly with work and getting ready to move to our new location. 2 weeks of MEBB completed...feeling some decrease in Metcon ability ...but strength is improving. Created a blog to track my work outs, its WFS [url]http://crossfitexcel.com/Terry/[/url]

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[B]Pat:[/B] Can't do the Lumberjack WOD until this weekend, (today is Tuesday in my world), but since you mentioned it, I will do just that! However long it takes! :pepper:

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2000m row 8:49
3x10 hanging leg raise
3x15 push up
3x10 ring dip
L sits
m/55/181/5'10"

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[B]Charles[/B] If I was chasing the nurses around the station, then they'd have to be the safest nurses in the Northeast !!

12/6/09
WOD
50 meters on crutches (not for time)

Stair drills- Learning to go up and down stairs on crutches;
5 steps up, 5 steps down x 2

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Hey Pat: Tried today, but ran out of time, had to leave for work. Will do the whole thing in a few days.

Respirator on:

20 reps #275 deadlift
400 meters stair master level 11
20 db swing #50 (heaviest I have)
400 meters stairmaster level 11
20 reps OH lunge, 10 ea. leg #115 (cannot do overhead squats)
400 meters stairmaster level 11
20 burpees
400 meters stairmaster level 11
20 chest to bar pull ups
400 meters stairmaster level 11

28:30

Missed box jumps, squat cleans and two more 400's. Respirator slowed me a little, but pretty used to it now.