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09.18.10:

WARMUP
1/4 mile run
20 pushups
10 assisted pullups
20 flutter kicks (4 ct)
Rollovers

STRENGTH:
BP
3x185
3x205
3x215
3x225
3x245
Pullups
3xheavy assist
3xlight assist
3xBW
3xBW+10
3xBW

CASHOUT:
15 dips
15 body rows

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9/18 WOD

21-15-9
Front Squat (135#/95#)
Burpees

8:56 as Rx'd. Cheating on my front squat depth. This is starting to become a bad habit. :ranting2: I just have to face it, if I can't consistently squat to full depth with Rx'd weights, go down in weight.

The Claw

PS. Eileen, I'm only 48 but I post here regularly. So far, no problem....

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Crossfit class at Lifetime Fitness, Tempe.

Treadmill warm up.

Double strength. No time.

5X5: Back squat + strict pull up (no kipping, dead hang)for max reps.

225/7,245/7,250/6,255/5. Pukie before set 5. Called it a day.

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[quote=Eileen Schreiber;844732]Question for you guys.

Even though I'm not 50 yet, can I hang out here?

I swear y'all really inspire me.

I don't have to post my workouts but I'd love to comment every once in awhile, mostly because I can't keep my mouth shut.

:)[/quote]

Eileen - feel free to jump on in!

[quote=John Jaeckel;844753]I'm not 50 yet. These guys make me feel young! :rofl:[/quote]

John - Today I feel OLD! ;)

[B]9/17/2010

WU:
[/B] 3X
10 9 single unders, 10th is a double under
10 push ups
10 abmat sit ups!

[B]WOD:[/B]

20 Min AMRAP
2 Jumping Muscle ups
4 Handstand push-ups kneeling from 24" box (AKA "Stinkbugs")
8 1.5 pood Kettle Bell swings

10 rounds, 2 Jumping Muscle ups & 4 kneeling Handstand push-ups

(did the KB swings just for completeness, how's that for OCD? :p)

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for those who are supplementing the WOD's with specific or additional strength work, are there preferences CFFB, Starting Strength, vs. 5-3-1 from Elite Fitness? I am thinking of participating in the Arizona Senior Olympic's Powerlifting in late February next year. So I've got a good amount of time to complement my crossfit WOD's from the main site with a few or more cycles of strength training and want some suggestions. Thanks. Pat

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Took a rest day yesterday (needed it) after Wed/Thurs WOD's-- It never seizes to amaze me how/where some of the movements vividly show our weaknesses!
My upper abs and bottom of the pecs/traps were sore like I had been mugged!
I am guessing it was from the inverted hangs in combination with the ring dips?

Today myself one other and one of our level one trainers set up a booth at our local sheriff's annual open house/health and wellness fair.

It was a great opportunity to give some (1500 or so) a glimpse of what makes Cross-fit unique.

We did a few one minute W/O's with the Kettle Bell, Ab-mat, C2 and a number of simple lifts. It wasn't long before the intensity of our workouts made it obvious that a CF WOD was not like those of a global gym.

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[QUOTE]We did a few one minute W/O's with the Kettle Bell, Ab-mat, C2 and a number of simple lifts. It wasn't long before the intensity of our workouts made it obvious that a CF WOD was not like those of a global gym.[/QUOTE]

Nice Tim!! How was the CF received? I was at a party yesterday with some ladies (quite a bit overweight all 10 years or more younger than me). They were asking me what I personally do, & how to get rid of arm fat (yeah they're doing french press w/a 5# dumbbell for 2-3 years w/no diet & no results - HELLO??)....discussion continued about all the "great workouts" they've been doing for the last three years (WITH NO RESULTS!!!!!!!!)

I attempted to explain CF, how the shorter and intense workouts seemed to work like magic, and that after about 3-4 weeks they would notice a drastic change (3-4 weeks amazed them, theyve been "walking" for years), I explained they could do bodyweight WODS (cindy) and/or improvise some equipment if no gym, that I NEVER do direct triceps/biceps work, blah blah, they asked how many hours Im in the gym, I explained its not hours the workouts are for the most part under 20 min but we do a lot of work in the 20 min....

AND... the next sentence out of their mouths - FTW:









"I have a Leslie Sansone dvd I use that's really good and you walk for an hour, but you move your arms all different ways!!"

:rofl: Bueller..... Bueller???

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[QUOTE]Narcissism did not allow for the decades' toll of gravity, the diminishing presence of collagen, the loss of elascity. [/QUOTE]

Sliding like fudge down the sides of an ice cream sundae. It sounds a lot funner that way! :D
Sure sometimes I see a mirror and think who the hell is that?!! LOL -let the lions eat my body - they can't swallow my soul :)

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Rest day. Mountain bike for an hour in So. Mt. Preserve. First ride of the "Fall"--the day time temp. here is @109.:rofl:

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[QUOTE=Deb Borbone;844981]I was at a party yesterday with some ladies (quite a bit overweight all 10 years or more younger than me). They were asking me what I personally do, & how to get rid of arm fat (yeah they're doing french press w/a 5# dumbbell for 2-3 years w/no diet & no results - HELLO??)....discussion continued about all the "great workouts" they've been doing for the last three years (WITH NO RESULTS!!!!!!!!)

I attempted to explain CF, how the shorter and intense workouts seemed to work like magic, and that after about 3-4 weeks they would notice a drastic change (3-4 weeks amazed them, theyve been "walking" for years), I explained they could do bodyweight WODS (cindy) and/or improvise some equipment if no gym, that I NEVER do direct triceps/biceps work, blah blah, they asked how many hours Im in the gym, I explained its not hours the workouts are for the most part under 20 min but we do a lot of work in the 20 min....

AND... the next sentence out of their mouths - FTW:[/QUOTE]

Deb, I think the only answer to these questions that conveys what we do has to be shocking, because what we do is shocking:

“For 10 to 20 minutes, [I]I work as hard as I have ever worked in my life[/I]. I get pushed out of my comfort level [I]every single workout[/I]. I end up lying on the floor trying to catch my breath after every workout. People puke during or after the workouts. I do this several times a week. The secret isn’t what we do, it’s how we do it. [I]We do it as hard as humanly possible.[/I] And, the results are as amazing as the effort we put in.”

It's not easy getting our peers to work this hard. I have lots of 40- and 50-something friends, even those who consider themselves fit, who simply can't visualize themselves committing to something as demanding as Crossfit. It's a shame, because the rewards are -- as we all know -- simply amazing.

The Claw