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Yesterday took a rest day.

Today Warmed up w/ 2 rounds of 15 squats, 15 sit-ups, 15 push-ups and I ran one 400m run.

Then ran 5k on the road.
My time: 27:31 (26:38 for 3 miles. Splits: 8:21, 9:25, 8:52)

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Diane-
I am sorry to hear about the death of your friend. Thank you for sharing this sad news with all of us. You will be in my thoughts. I have been thinking about life and death a lot in the past week. My ex-father-in-law died yesterday. The husband of my wife's best freind at work died six days ago. Everyday is a gift. I am thankful for every moment. Crossfit adds to my joy. The friendship communicated by all on this site is another joy. I know where there is death there is grief, but also celebration of the life of those who have gone. There is also a powerful opportunity for awakening to the value of every relationship and every simple joy, sometimes found even in one arduous burpee. Thanks to everyone here for sharing their love of life. Diane, take care.

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Beautiful words Mark, thank you

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[QUOTE=Deb Borbone;658445]Paleo Zone Q

I finished 30 day paleo challenge. Gym has been ok to good, seem to be progressing. Felt great.

I want to keep/gain muscle, so I've been striving for 2500-3000 cals. I don't think theres one day I'm below 50% fat though.

Our gym is doing a second 30 days. I'm wondering does anyone eat Paleo in Zone proportions?? Will Zone calorie restrictions really make a huge diff in the gym, compared to what Im doing now?

Won't your resting metabolic rate just adjust for the calories you eat?[/QUOTE]

Good questions Deb. Here is my opinion based on my experience and what I have seen with our clients. If your goal is leaning out or losing weight a Zone/Paleo diet works better than just Paleo. 2500-3000 calories sounds like a lot. If you read CF Journal 21 the total block target for a medium size female CrossFitter is 11 blocks per day, that equates to 1008 calories per day. When I started in Jan. I weighed about 235, I did the Zone for a month and felt good but seemed to be hungry all the time, I converted to Zone/Paleo, cut out all dairy and really noticed a difference. It was difficult for me at first to change my mind set about weight and looks. One key thing I learned from Robb Wolf at the Nutrition Cert your goal should be improving your performance. If you are stronger and faster by nature you are probably going to look better, leaner and have a little more muscle. These things are side benefits of just being fit.

As far as your question about resting metabolic rate; there are many theories out there. I do believe the more lean mass you have the higher your Basal metabolic rate (BMR) is. It's also well known that our BMR decrease with age. I don't think your BMR will adjust based on the amount of calories you consume. Another common theory is that it takes 16 calories per pound per day to sustain your lean body mass. So you could estimate that if you weigh 145lbs and are 20% body fat your LBM is 116lbs, to maintain this LBM you need 1856 calories a day.

Sorry for the long winded answer. Try doing Zone/Paleo, maybe lower your calorie consumption too... closer to 11-13 blocks, see how you feel. Your indicator should always be how you look, feel and perform.

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[B]Friday 090904[/B]
"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

9:18 rx'd

[B]Saturday 090905[/B]
CF Football
For time:

30 Squats Body Weight 195lbs
Sprint 200 meters
30 Burpees

5:08

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Diane,

Deeply saddened to read of the loss of your friend. Take care.

Scott

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Diane and Mark sorry for your losses. I hope that all the individuals lived a happy and full life.


today I did the C&J for 7 X 1. Tried to figure out how to do these within the lifting rules of the gym. There are no bumper plates. It also happens that the power cages are on the second floor over the child daycare center. I set the safety bars on the lowest position and used a triple folded yoga mat around each. The left the bar about 5-6 inches off the floor. Once I failed I decided that I needed the floor depth and took the bars off and put the triple folded mats on each side of the cage.

1 95
2 135
3 155
4 175 F
5 165
6 170--from the floor this time.
7 175.

I don't do the exercise often and if you would have watched it would become obviously. However, I'm doing better getting below the bar on the clean and the "fail" actually touched my chest. Can't really say that I have done a good job keeping my arms out the movement as I shrug.

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[B]09/04/2009[/B]
CFWUx15x1 round
Press: 44x5; 64x5; 84x3; 94x3; 99x3; 104x3; 110x3
High Rep: 84x12, 84x8; 84x6 (1:00 rest btwn sets)
no Met Con, feeling kinda blah.

[B]09/04/2009[/B]
CFWUx15x1 round
Cln and Jerk: Burgener WU, 88x3; 110x1; 120x1; 130x1; 140x1; 150x1 (failed jerk); 154x1x2 (failed jerk 2x). Jerks weak today, probably from presses yesterday.
Met Con: 1000 meter row; 21 Thrusters @ 95#; 21 pullups
750 m row; 15 Thrusters, 15 pullups
500 m row; 9 Thrusters; 9 pullups
Time: 19:25
This one hurt.
Finished with 3x25 GHD situps.

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Warm up:
Indian clubs, then 3 rounds; 15 OHS with pvc, 10 X GHD sit ups , back ext., pull ups, peg push ups.

Clean and Jerk - 132,142,152,162,172,178(pr)

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9/6/09

Row 3333m - 13:26.0

WOD
"Pushing Annie with some swing !"
50-40-30-20-10 reps
Double Unders (Subbed singles 5:1)
Sit ups
Push ups
KB Swings (55#)
37:09

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Today(09-06-09)

Warmup 3x - same as before 5-10-15-20

[U]WOD [/U]
Five rounds for time of:
95 pound Power snatch, 15 reps -[B] subbed 45#[/B]
Run 400 meters

Time: 27:45

2:10 Plank hold

_________________________________

[B]Diane[/B] - my condolences to you on the loss of a friend

[B]Deb[/B] - I think paleo in zone proportions works well. I like just watching the protein/carb ratio according to zone in my meals. Fats are neutral so my philosophy is .... eat away if you need the calories. I seem to burn fat for fuel well as I eat over 50% fat most days yet I have trouble keeping my weight up.

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Took a break from the continuous coverage of the US open to do today's workout at home.

6rft: Run 400m, 25 Burpees.

Subbed 3:00 min on my cross trainer machine for each run. Burpees were done without a jump (this aggrevates the hammer toes) for 4 rounds till the hammer toes wouldn't take any more anyway. The subbed 25 pushup and 25 squats for the last 2 rounds. Completed in 38 minutes. I don't have anything to compare this scaling to. I just wanted to work hard and sweat. Mission accomplished!

called my old physical therapist who told me that he can design splints for the hammer toes. I need to get on it.

Hope everyone is enjoying their holiday weekend. And for the first responders among us, thanks for keeping things safe for the rest of us.:notworth:

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[B]Sept 5:[/B]

Warmup
Row 500
situps
back ext
squats
pushups

WOD
5 rounds for time of:
400 meter run
20 wall ball shots - 16#
10 lateral hurdle burpees - 12" hurdle
26:01

[B]Sept 7:[/B]

Warmup
Row 500
situps
back ext
squats
pushups

WOD
3 Rounds:
(15) 75# hang squat clean
(30) pushups
(15) 75# Thrusters
(30) Pullups
28 mins and 50 secs
(Pullups at the end were barely up to the bar, and 1-2 at a time... ugh!)

Happy Labor Day!!

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CFT BS 280# SP 125# DL 345# T 750

AMRAP 15:00
20 rolling jump squat
max pullup 15 10 10 6
4 rounds



m/54/183/

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[B]John B[/B] - nice work! Someday I'll have to try a total.

Rolling jump squat?? How do you do one??

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Hi Everyone,

This is my first day back in a while, I have been in the Boundary Waters Canoe Area (BWCA) for the past 10 days. I must say that the Cross Fit workouts have helped my ability to paddle and portage easier than in years past. But, being in the BWCA also exposes physical weaknesses that can be overlooked or compensated for in the gym. In the wilds, there is no compensation, just beauty, wonder and pain.

No CF Total for me, I have opted to do the following:

DL 275 x 15
Squats x 20
Pushups x 15
DL 275 x 12
Squats x 20
Pushups x 15
DL 275 x 10
Squats x 20
Pushups x 15

Time 18:00 min. still slow, but progressing.

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Yesterday scaled: Row 250 meters, 5 Burpees, 6 rounds for time. 13:38.

Good warm up and cool down. I scaled this "low enough" that I knew I could do it. The 250 meter row was sub for run. Each 250 came in between 57 seconds and 1:01. That means my Burpees averaged about 15 seconds each :yikes:

I am just glad I can do Burpees again. Not pretty, not fast, but getting better.

Rest day today!

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Today warmed up with 2 sets of 15 squats and 10 push-ups

WOD:
For time, 2 rounds of Run 400 meters and 30 Burpees,
2 more rounds of Run 400 meters and 20 Burpees,
2 more rounds of Run 400 meters 10 Burpees.
My time: 33:52

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9/4 Back Squat 80/3, 120/3, 140/3, 170/3, 190/3 PR - I never went for a PR on this exercise before.

9/5 Long Beach Boardwalk 4.4 miles walk 1:02:56
Bench Press 10/45, 10/65, 2/135, 1/145, 1/155PR, 165 fail

9/6 Long Beach Boardwalk 4.4 walk/ run - 52:30 recent best for this distance

9/7 5 Mile Race - Long Beach Labor Day Run - 57:41 walk/run. I felt pretty good about the time. The guy that won in my age group did it in 35 minutes. Wow. I doubt whether he could squat 190 or BP 155 though.

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Jay, nice going on your boardwalk PR. Were all those high risers along the boardwalk rehabbed?


Did the CFT today and hit some new highs:

Back Squat: 370 PR
Shoulder Press: 205 PR
Deadlift: 465

Total: 1040 PR.:pepper::pepper::pepper:

This is up by 40 lbs.

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[QUOTE=Pat Quigley;659531]Jay, nice going on your boardwalk PR. Were all those high risers along the boardwalk rehabbed?


Did the CFT today and hit some new highs:

Back Squat: 370 PR
Shoulder Press: 205 PR
Deadlift: 465

Total: 1040 PR.:pepper::pepper::pepper:

This is up by 40 lbs.[/QUOTE]

Pat, Nice job on the PR's, very impressive.

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Been slugging the last 4 days. The kids decided to get sick for the 4-day weekend, so I spent most of my time providing succor, tea and sympathy. To add insult to injury my alma mater (GO NOLES!) kept me up late last night to lose in the last 5 seconds to the hated Miami Hurricanes. On a more positive note the wx here is cooling off somewhat; I'm 16 weeks post-op today and closer and closer to full WOD-age.

[B]Diane[/B] - Sincerest condolences and strength to you and your loved ones.

[B]Charlie[/B] - Shout out. I know you're out there, I can hear you skulking.

[B]Stephen[/B] - See new avatar for the Blue Bomberoo. I even had some stickers made up as an homage to the 488th Bomber Squadron, which was Joseph Heller's unit during WWII.

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Good work, everyone!

I have had four days in a row of tough CrossFit workouts. I am sleeping in tomorrow. :cool:

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Thanks everyone for your kind words and thoughts. It was a rough, rough few days. Every time I think I’m all cried out, I find out I’m wrong. But getting back into my workout routine will help my state of mind, and as I said last week, I am counting my blessings every day.

Today – 09/08/09
11AM workout in the gym with Bill

WU:
Stretching
Run to gym
Row 500m

90 seconds sit ups – 74

[B]WOD:[/B]
16 jumping pull-ups
8 hex-bar deadlifts 100#
16 jumping pull-ups
7 hex-bar deadlifts 105#
16 jumping pull-ups
6 hex-bar deadlifts 110#
16 jumping pull-ups
5 hex-bar deadlifts 115#
16 jumping pull-ups
4 hex-bar deadlifts 120#
16 jumping pull-ups
3 hex-bar deadlifts 125#
16 jumping pull-ups
2 hex-bar deadlifts 130#

45 seconds sit ups – 44

1 minute plank

Run home

I read through all of the entries over the past few days and everyone is doing great work.

[B]Pat[/B] - Your 1040 CFT blows my mind!!
[B]Mark[/B] - 2400m and 120 burpees?!?! My lungs hurt just THINKING about it!! :eek:
[B]John B [/B]- Tell us what a rolling jump squat is! It sounds nasty.

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Warm-up;
3 Rounds of 10 OHS, 10 pull ups, 10 dips, 10 GHD sit ups, 10 GHD back/hip ext.
Burgener warm up x 5.
WOD:
Snatch, 80% 5 X 4
60# X2, 88# X 2, 110# 5X 4.

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9_8_09

[B]Warmup:[/B] Pushups, Pullups, Situps, Back Extensions, Squats

[B]WOD:[/B]
1000 meter row
25 burpees
750 meter row
20 burpees
500 meter row
15 burpees
250 meter row
10 burpees

19:00. Whew!

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CrossFit Total

Ok, I can't squat too hot yet, just did what I shoulder pressed. However, I did make it down to touch my Abmat on a 12" box (measured 14 1/2") with that 155.

So, press 155, squat 155 and dead 385. Failed on my previous PR of 405.

Still, for late in the day, no dinner, stiff knee/hip, not bad. It will get better.

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No Wod today my son had his first 8th grade football game, what fun.
I think his crossfit work these past 4 months has paid off.

A rolling jump squat is- lay on your back swing your legs over your body and then foward onto your feet stand with a jump to follow squat lay on floor repeat

You girls are putting in some real hard work with great times Diane, Diane,Deb

Pat great CFT your a hell of a man for one man

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[B]Diane D. and Mark,[/B]

My thoughts and prayers are with you both. Mark, I too agree that your words were elegant....

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[I][B]090908 TUESDAY[/B][/I]

[I]Finally back at it today. Took it easy, since I've not worked out for seven days straight and want to stay injury-free.[/I]

[I][B]Warm-up: Walking/Running - [/B][/I][B]15:00.
[/B]Walk 5:00 minutes at 4.0 MPH
Run 1:00 at 5.5 MPH, Walk 1:00 minute (all walking at 4.0 MPH)
Run 1:00 at 6.0 MPH, Walk 1:00.
Run 1:00 at 6.0 MPH, Walk 1:00.
Run 2:00 at 6.0 MPH, Walk 2:00
[B]Total time = 15:00. Total Distance = 1.1 miles.
[/B]
[I][B]CF Redding WU

Jump Rope / Pull-ups (not timed)
[/B][/I]Five rounds of:
Singles and DU attempts - 2:00 minutes
10 pull-ups
[B]Totals = 10:00 approx of jump rope singles and DU attempts [/B](primarily tried for single/double/single/double without stopping or tripping up the rope).
[B]50 pull-ups[/B].

[I][B]WOD: Shoulder Press 3, 3, 3, 3, 3.
[/B][/I]Warm-up = PVC X 10, 45# X 10
Working:
115# X 3
120# X 2, PP (F) 3
115# X 3
115# X 3
115# X 2, PP (F) 3
[I]Felt good, albeit a bit heavy. Started the day at 2:30 a.m. to go to work, so I'd imagine the 4:00 p.m. workout time didn't help.....:pepper::pepper::pepper:
[/I](Dancing in my sleep peppers....)

I'll do my best to catch up soon. Blessings to all!

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090909

Bike to gym
WUx3
3-5-10 dips
5-10-15 pull ups
5-10-20 pushups
10-15-20 situps
3-5-8 HSPU
10-15-20 BW squats

Press
#45x5
#65x5
#95x5
#115x1, then F

Push press
#45x5
#65x5
#95x5
#115x4, then F

Biked home.

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[B]9_9_09
[/B]
[B]Warmup[/B]
Row 500
Situp, Squat, Pushup, Back Ext - 20

[B]WOD:[/B]
Complete as many rounds as possible in 20 minutes of:

21 deadlifts - 135# (95#)
15 kettlebell swings - 24kg (16kg)
9 handstand push-ups
[B]
7 Rounds plus 7 DL[/B] (95#, 16 kg, HSPU w/2 plates on the floor.....)

Shocked; thought I'd be toast on this after Monday.
Rest day tomorrow - yippeeee!!

Our affiliate is starting a pullup challenge. We're supposed to pick a max rep pullup number to work towards till February.
QUESTION - what's a reasonable amount to shoot for?? a specific number, or like doubling or tripling my current max?

ok now I want to try the rolling jump squat....:)

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The workout today was a gasser.

Warm up as usual: 10 min. walking a high pace or rowing, Greg A's warmup from the main site (twists, stretches, yoga cobra's, shoulder stretches with cords or broom sticks, GHD back extensions and sit up, push ups, dips, pull ups, squats, OH squats w. broom stick). This takes up the first 15-20 minutes of each workout.

Main set was: 4 RFT: 100 feet walking lunge with 2 X 30# db's, 30 step ups on foot box (I cannot jump due to knee problems), and 30 pull up with 30# db.

Got this one done in 33:15. It gassed me a bunch of times. The pull up's would not win any style points either. I'm also somewhat defensive about getting my knees close to the floor. I've banged them a few times in the past.....

This was a good work out for a strange date.

Where's Charley and his broccolis?:shrug:

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max # thrusters 5 5 5 5 5 last 5 @ 125#
Cindy 31:49

Go for it Deb:kicking0:

m/54/183

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[B]Monday 090907[/B]
Jackie
1000m Row
50 Thrusters 45lbs
30 Pullups
9:03 RX'd

[B]Tuesday 090908[/B]
CF Football
8 rounds of:
100 yard sprints

*The focus is to run at maximal speed for all 8 sprints
*Rest 45 seconds between sprints

Post fastest time to comments.
14:01 in 2" grass barefoot

[B]Wednesday 0909009[/B]
Clean and Jerk 1-1-1-1-1-1-1 reps
135,155,165,175,185,175,175 (failed at 185 3x, got it on 4th attempt)

Cash out - 100KB (2 pood) swings for time
5:35

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Tuesday I did an 8.5 mile easy bike ride. So really a rest day hoping to recover from the 120 burpees/run WOD.

Wednesday did "Crossfit Total"
My body was not recovered at all from the Monday WOD.
I felt weak from the very beginning of my warmup.
I did CFWUx3 w/assisted dips and ran 6 mins. on treadmill.

Then I did
Back squat - 175
Shoulder Press- 105, actually failed at 115
Deadlift - 265
Total = 545 (lowest total in a year)

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Yesterday:
Warm up - 3 rounds 10 OHS, pull ups, ring dips, GHD sit ups, & back ext.
WOD - 5 Rounds Front Squat 176#/ 3 muscle ups.

Today:
Same warm up
WOD - (1 Clean + 3 Push Jerks) X 5
132, 142, 152, 162, 167#(2 out of 3)

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[I][B]090909 WEDNESDAY

REST DAY. [/B]Not feeling well anyway.....


[B]090910 THURSDAY

[/B]Workout with CrossFit Sonora crew.

[B]Warm-up:
[/B][/I]Arm circles
Shoulder Pass Throughs
Wrist Flexibility stretches
[I][B]Team Tire Flips:[/B][/I] [I][B]3:00[/B][/I]
Accomplish as many tire flips between partners as possible in 3:00.
[B]Total for our team: 36. [/B]The other team got 32 or 33 (they lost count!)

[I][B]WOD:
Shoulder Press 1, 1, 1, 1, 1.
Push Press 3, 3, 3, 3, 3.
Overhead Squat 5, 5, 5, 5, 5.

[/B][/I][B]SP: Warm-up: 45# X 10, 65# X 5
115#
125#
[/B][B]135# (F) [/B]Probably took too big a jump....
[B]130# (F)
125#

PP:
115#
125#
135#
155# (F on reps 2 and 3) [/B]Form was really ragged on these.
[B]135# (F on 2 and 3) [/B]Dropped back down to improve form, but a bit too wasted now even for 135.....

[B]OHS:
PVC only - - [/B]two or three sets of four or five......worked strictly on form.
Lots of problems (still) with form. Very poor shoulder flexibility remains, despite all the flexibility work I've been doing.Posterior chain still needs more strengthening......Back to the drawing board.
[B]Back Squat:
Form check 45#. [/B]Also has some problems.....BLEH!

Got to work today with Karl Waite - - a CrossFit Sonora trainer and great firebreather in his own right! Dipping too far on PPs and leading with my knees rather than pushing my butt back first. Flexibility is the problem with the squat series work (OHS, BS). Oddly enough, front squats look fairly good.....

Had fun today - - no PRs, but learned more about how body mechanics and technique are everything to proper lifts.

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9/10/09

Warm up -Rope jumps 5 minutes
KB drills

WOD- "Rowing Fran"
1000m row (3:49.0)
21 Thrusters (Subbed two 45#KB)
21 Pullups
750m row (2:56.6)
15 Thrusters
15 pull ups
500m row (1:59.1)
9 Thrusters
9 pull ups

21:11

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9-11-2009

Biked to gym.
WU:
C2 500m
15 dips
30 shoulder pass throughs (thanks [B]Stephen[/B], I just discovered these from your post)
15 #20 wallball shots
20 back extensions


WOD:
5 Rounds of
20 pullups
30 pushups
40 situps
50 squats
3 minutes rest between each set

1. 5:05.1 as Rx'd
2. 5:43.5 as Rx'd
3. 6:30.5 getting a little gassed
4. 7:21.1 had to start breaking all sets up
5. 8:15.9 wheels nearly came off

Time: 32:54

Biked home.

Never forget.