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Hello Bill. I check this forum from time to time but have taken to posting my workouts to a "word" document these days. I am preparing to teach CrossFit to our community schools adult enrichment classes. I looked at the space yesterday, its in a basement, high ceiling with a rope anchor point, a place to mount pull-up bars, very CrossFit like. I want to teach a relative intsnsity scaling method I got from Pierre Auge's article in a Performance Menu (no date listed). I have been scaling my workouts using the information and it makes a lot of sense. Spending 20 minutes slogging through a workout that was designed to be anerobic and a few minutes in length changes the metabolic pathway being worked and intent of the workout. My idea is teach the class how to select a rep scheme and weight load that maximizes their power output for every WOD.

Re: Over 50 Crossfitters Sign In
 

88 Days til the Open!!!!! Who's in?

Since I joined a box I haven't been posting but I've been working.

You guys are doing great work!

Bill, sounds like alot of fun. Good luck!

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12/8
Day 3 after foot surgery. The "lumpectomy" went well and the lab report indicated the mass was benign. :thanx:
Getting around better than expected in a walking boot (after I fashioned a homemade orthotic to help with the pain in my knee from weird mechanics). I'll be in the boot for two weeks until the stitches come out and then can resume normal activities. I'm already lined up for physical therapy when the stitches come out; after 6+ weeks of limping with the lump and then two weeks in the boot, my leg mechanics will be trashed.
Going to resume upper body work and core work tomorrow as I sort through what I can do without hurting the foot. Keep up the good work, everyone. I'll be reading your posts to stay inspired while waiting to get back to normal!

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alden....after 10 days in a walking air cast i already notice my foot stike is different when i take it off. kinda getting worried about long term implications but taking one day at a time. good news however for you.

last nite 7 minute amrap
50 lbs on bar with 2 1/2" dia. grip
1 L suite case lift bar 1 R
2 L suite case lift bar 2 R
3 L suite case lift bar 3 R
4 L suite case lift bar 4 R
5 L suite case lift bar 5 R
repeat above for 7 minutes

129 reps

then xfit x mas party. great to see the people we sweat with in a social situation. far to many wobbly pops last nite. in at box for a 10,000 m row at 8 a.m. this morning.

48:03 so about 4 minutes slower than my p.r. but at least i made it into the box this morning as many did not after last nite:pepper:

keep up the great work everybody.

had a strange thought during the 10,000 meter row this morning. wonder what a 100,000 meter row would do to me or if i could even do it. am going to talk to jesse next week to see what his thoughts are.

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A 100,000m row? That ought to involve pledges for charity...


Friday

Wicked grinding metcon.
5 rounds of:
25 jumping goblet squats (25#)
20 kettlebell push presses with each arm (25#)
15 pullups.

Took me about 40 minutes, tried to limit rests to ten breaths or less.

Saturday

"Rest Day", (which included 150 miles of driving and watching three basketball games.

Sunday

Walked four miles in just under one hour (which has been a goal for nearly three years now!), am giving some swimming lessons this afternoon.

Going to keep working metcons for the rest of December, then re-integrate strength work in January, then primarily metcons and skills in February.

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12/09
Warmup: Row 800m; arm raises; Abmat sit-ups; press 45, 60, 70X5
Lift: Press 85, 100, 115 X3/ 130 X5
Assist: Pull-ups 7, 3, 6, 6, 5; Press 70 X3X10

Was happy to see I could still do shoulder presses with the cast. Going a little stir crazy after 5 days of not getting out and doing something physical. Particularly hard today with temps in the single digits and 6" of snow; I really wanted to go out to play in the snow.

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12/7 WOD

A1) Deadlifts 2211, 3-5 reps, 4 Sets, 90 Seconds Rest
225-225-245-275
A2) Pushups (ADV- HSPU), 1013, AMRAP – 1, 4 Sets, 90 Seconds Rest
7-6-4-3 (HSPU's)

“Requiem for a Squat”
with 45# bar complete:
1 squat in the first minute
2 squats in the second minute
3 squats in the third minute
etc. etc.
(ADV- first 5 OHS, 5-10 front squat, 10+ back squat)

26 ADV

LOVED THIS WOD! Trying to keep tempo is really interesting. Had to really think about slowly lowering bar on deadlift. HSPU tempo was basically to hold 3 seconds at top. Had to rest on my head once in a while at bottom and/or broke up sets. Came in to 5 p.m. class.

26 on Requiem for a Squat was HUGE! I actually thought it was easier starting with OHS and then progressing to FS and finally BS's. The FS's in particular gave the hamstrings a rest and moved the force to the quads for a while. (There was some confusion between me, Snyder, and Zach as to whether the 6th round meant 5 OHS + 1 FS or simply 6 FS's. Zach double-checked and said all rounds were the same movements, so 5th round was 5 OHS, 6th round was 6 FS, 10th round was 10 BS, and so forth. Probably safer that way.)

Claw

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12/10 WOD

A1. Overhead Squats, 3011, 3-5 reps, 4 sets, 90 sec rest
95-105-115(f, 4)-115
Tempo training is great! Having to move slowly down really emphasizes control of body and weight. In retrospect I would have liked to try 125.

A2. Weighted Situp, 30X1, 8-10 reps, 4 sets, 90 sec rest
20-25-25 (ran out of time)

B. AMRAP 10 Min
5 Knees to Elbows
10 Box jump overs
15 Air squats

8 rounds.
Started with metal 24" box but dropped to 18" box first round, just too much likelihood of not clearing box and crashing to floor. Good AMRAP, but my legs are still very sore from Friday's squat ladder.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8260840179/[/url]

Claw

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Monday December 10, 2012

Jogged to gym.
Worked on dubs.
25 minutes of:
walking lunges with PVC held overhead, toes to bar, burpee box jumps, pullups.

Got 15 burpee box jumps unbroken!
Got 10 kipping pullups unbroken!

Jogged/walked/crawled home...

Re: Over 50 Crossfitters Sign In
 

Great work guys!!

The Other Bill H - sounds awesome!

Cliff - Wouldn't a 100,000m row be like crossing an ocean!

Alden - Awesome that the lump was benign!

Claw - Jumping over the Box is one thing that scares me! Of course that means i gotta attack 'em more!! ;) Nice WODs!

Jack - I'm in!! :D (However John Burch was the beast in last year's open!!)

[B]WU:[/B]
400m run (Outdoors :yikes:!)

~40 ft:
walking lunges
sumo squats
Spidermans
Inch worms (2 Push Ups)
High knees (2)
Butt Kickers (2)

[B]WOD:[/B]

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

3 rounds + 200m

[I]Was happy that I did ALL the Pull Ups straight! This was tough, but good![/I]