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[B][U]June 18[/U][/B]
4.5 mile run at easy pace, hilly terrain (40:59, 2 hills totaling 460 ft. of elevation change, Avg HR about 128, max HR 144).
My youngest graduates from high school today. Almost ready to leave the nest. Sigh.

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Wendler: Deadlifts: 5X285,325,370 (6R).

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.
8:36.
Scale Bar only for OHS to work on form. Bike instead of run. This is 90 sec. faster than last time with the same scales.:pepper::pepper::pepper:

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Today: squats 5 x 3 reps: 195, 205, 225, 235, 245(couldn't get all the way down on 3rd rep), 245 (same, but almost got to below parallel). Heaviest I've ever tried.

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I have been off the thread for a while but have been working out pretty consistently. Today worked out with my son.

Warm up - jump rope 10 min

Wod - 50lb each hand db bench press
55lb each hand suitcase squats
invert lat pullups

Reps- 17,15,13,11,9

150 reps. 45lb bar bench press (no breaks)

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Great Nancy times, folks! She & me have a bad relationship!! :D Don't know how anyone can run after each set of OHS even with just the bar!!

Perry - impressive back squatting! I hurt myself doing 245! Took we a month & a half to recover & I was black & blue in places I NEVER thought I'd get black & blue!!

Jim - Love that Fran time! Can't believe you're out of practice!

Tim - Welcome back!

Michelle - I'm the opposite of you. My cleans need the work!

[B]WU:[/B]
Missed the regular warm up
10 PVC pass throughs
PVC press downs (4 sets)
rotator cuff openners

[B]WOD:[/B]
2-2-2-2-2-2-2 weighted pull ups

11.2#, 14#, 19.6#(1), 22.4#(f), 19.6#(1), 18.2#, 19.6#(1)

[I]Pull ups are a REAL goat. But the good thing is that I can jump up to reach the bar @~8ft. I've also found a place outside my building to practice Pull ups![/I]

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[QUOTE=William Hoogsteden;949995]Perry - impressive back squatting! I hurt myself doing 245! Took we a month & a half to recover & I was black & blue in places I NEVER thought I'd get black & blue!!

Bill: how did you get black and blue, did you fall? I'm being really careful and keeping form very strict. Since I never did squats until about 6 months ago, I'm sure I'll make quick gains and then plateau. I don't have much interest in going super heavy, but it's hard not to challenge yourself once you've conquered a particular poundage.

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Ive fallen under 145#..... just got all soft in the bottom and kept going down - with the bar on my back. no black and blue tho. :)

[B]6_18_11 Saturday[/B] Blairstown
quickie, out today. I can feel my supraspinatus catching. strangely overhead stuff, snatch, pullups none of that bother it.. have to keep an eye and be careful.

Warmup

[B]Front Squat[/B] deadhangs between, not happy w/ROM today first one was the best. Im stuck w/my nose at the bar on the rest, but my forearms there are perpendicular to the floor (have really long arms)
65#/3
75#/3
85#/3 (2)
95#/3
100#/2
105 (2)

[B]Leg Ext[/B] havent done one of these in 20 yrs, light ones - hold at top 3 sec lower will have to see if it affects the knees
50#/10 (3)

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[QUOTE=Jim Colby;949920][B][U]June 18[/U][/B]
4.5 mile run at easy pace, hilly terrain (40:59, 2 hills totaling 460 ft. of elevation change, Avg HR about 128, max HR 144).
My youngest graduates from high school today. Almost ready to leave the nest. Sigh.[/QUOTE]
Congratulations!!

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58 mile bike up Rt. 22 to Brewster and then to Rt. 121, to North Salem, detour west to Rt. 116, back to 121 to 22 and home. *Too much, too soon. Kinda bonked. *A large bowl of my kids Annies pasta and a lot of water to try to revive. *Cannot move.*



*
*
*

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06.17.11

@the Dam

1/4 mile jog
6x120 stairs up, then down, mostly jogging
1/4 mile jog


06.18.11
Wendler 5/3/1, Month 5, Week 3
Dead Lift Day

WARM
DL
5x185

WOD
DL
5x265
3x300
2x335

Had at least 1-2 more in me on the heavy set, but my tweaked hammie (from Sunday) started screaming at me a bit. DRAG. I am going to have to take it relatively easy on DL for a cycle, I'm afraid, and get this thing rehabbed a bit, though I did push my 1RM up to around 370 (at least in terms of what I did in week 1 this month and what I think I could have done today with no hammie pull).

Also gonna get a bit more serious about the diet for a while, been getting a bit porkier of late and I think some of that could just be the anabolic effect of the work I'm doing (including the sprints), but I also feel like I'm doing enough low-to-moderate intensity stuff that I shouldn't be packing on pounds quite like this. 205-210 with no strength loss would be great, although I think I am going to lose some DL strength due to the hammie.

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Back squat precaution. Coach Jake was discussing back squat safety w. me this AM and suggested that we should practice dumping the weight from the rear position. I watched a guy do this in competition with over 500 lbs. The guy walked away and came back for his next try and nailed it. Up till now, I never practice back squat unless I was in a power cage.

At Tribal Fitness this AM. 5RFT: 135/95 thruster for 15 R + 400m run. I scaled this to 55# given my poor form and jogged thru the runs. finished in 24:15.

Tribal is running a 6 week challenge. Today for baseline of Filthy 50 and then retest 6 weeks later. Couldn't stay for this but did get to see some familiar faces from other local affiliates.

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[B][U]June 19[/U][/B]
Biked 15 moderately hilly miles (45:35, PR by 7 secs, Avg. HR 126, Max HR 139)

No time for anything else with all of the graduation stuff.

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[QUOTE=Perry Dean Freedman;950060][QUOTE=William Hoogsteden;949995]Perry - impressive back squatting! I hurt myself doing 245! Took we a month & a half to recover & I was black & blue in places I NEVER thought I'd get black & blue!!

Bill: how did you get black and blue, did you fall? I'm being really careful and keeping form very strict. Since I never did squats until about 6 months ago, I'm sure I'll make quick gains and then plateau. I don't have much interest in going super heavy, but it's hard not to challenge yourself once you've conquered a particular poundage.[/QUOTE]

It was my 1st time doing back squats out side of the smith machine. Went down too low & couldn't go up. Then it felt like ALL my bottom parts were pouring out of me! :yikes: Not good!! I ended up rolling the bar down my back, which looked like hell afterwards!

[QUOTE=Pat Quigley;950154]Back squat precaution. Coach Jake was discussing back squat safety w. me this AM and suggested that we should practice dumping the weight from the rear position. I watched a guy do this in competition with over 500 lbs. The guy walked away and came back for his next try and nailed it. Up till now, I never practice back squat unless I was in a power cage. [/QUOTE]

The point is BE SAFE!! Our box started practicing bailing & since we've had to change, we have a spotter ready to help pull the weight away from the squatter to reduce the chance of injury!

[QUOTE=Pat Quigley;950154]Tribal is running a 6 week challenge. Today for baseline of Filthy 50 and then retest 6 weeks later. Couldn't stay for this but did get to see some familiar faces from other local affiliates.[/QUOTE]

Pat, that sounds awesome!!

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[B][COLOR="Red"][SIZE="3"]Happy Fathers Day, Guys!![/SIZE][/COLOR]


6_19_11 Sunday[/B]
rest day of sorts


1 Mile Jog

[B]Pushups + Situps[/B]
10+10 (5)

Foam roll, stretch

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[QUOTE=Deb Borbone;950453][B][COLOR="Red"][SIZE="3"]Happy Fathers Day, Guys!![/SIZE][/COLOR]


6_19_11 Sunday[/B]
rest day of sorts


1 Mile Jog

[B]Pushups + Situps[/B]
10+10 (5)

Foam roll, stretch[/QUOTE]

Thanks Deb. Spent most of the day putting up shelves in the back office of our facility. Then, just to celebrate, did Linda. 275#, 155# & 95# Took 28:46. Seemed slow, but got er done. The squat cleans were pseudo. I would pull the bar to my shoulders and then squat. Managed a few catches in the squat position.

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[QUOTE=Deb Borbone;950453][B][COLOR="Red"][SIZE="3"]Happy Fathers Day, Guys!![/SIZE][/COLOR][/QUOTE]

Thanks Deb!

[B][U]June 20[/U][/B]
Ran 18 miles (3:19:10, 900 ft. of elevation gain, Avg. HR 119, Max. HR 144).
Stretched
Rolled right hip
Iced right hip and lower abs.

PR for longest run by 2 miles. Protocol for 18-22 mile training runs is to run 4 mins and walk 1 min, so my average time is slower than my 16-miler (11 minutes/mile), versus 10.5 minutes per mile. Honestly, I was looking forward to the walk breaks, so no complaints from me. I'm supposed to do these runs no faster than 2 minutes per mile slower than my estimated best time for this distance so I think my pacing was pretty good. My right hip and lower abs were somewhat sore after the run, so I rolled, iced and took a couple of advil. These runs are not much fun! Need to get into Zen mode during them. I'll do a recovery swim tomorrow.

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lots going on lately with Daughter's open house and in laws in from Colorado,
I have not made much time for the board, I see lots of work by everyone and some PRs

6/15
@75#
5 HC high pull
5 push press
5 back squat

Max push jerk
1@135 @155 @165 @175
heavy close grip triple bench @ 175 @185
3 HC high pull triple 135 155 165
3 sets ring row 15/15/10

WOD 3 rounds
270m row
10 ball slams @20#
30 good mornings / 10 walking lunge @ 45#
195 jumprope
23:02

6/17 5:30 am Andy's group
21 Dl @185
run 200m apx
21 push press @95
15 DL
15 pushpress
9 Dl
9pushpress

run 200m apx

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[B][U]June 20[/U][/B]
Looks like I've been off by a day for the last couple of postings. Oh well.

Swam 2000M straight through today.

I haven't swim that far continuously before and I wasn't sure how it would go. That's a little longer than the swim leg of the half Iron Man, so I wanted to make sure that I could do it without any issues. It wasn't too hard, so that's one more item that I can check off. The main challenge was figuring out how to occupy my mind the whole time while staring at the bottom of the pool. :rolleyes:

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[QUOTE=John Jaeckel;942179]How much of it is genetics? I think some. /snip/ Genetics gives you a baseline— it deals you a hand and the rest is how you play that hand.[/quote]

Every thing Ive read agrees with this. First, genetics, after that, lifestyle. If one continues to live the lifestyle of their parents (for example), then they may indeed mirror their health future.

Im a good example of this .. with two sisters who have patterned their life after my mother - who is sickly. One older and one younger, and even the younger of the two looks older than I do. Physically, mentally and spiritually I walked away from that/their lifestyle some 40 years ago.

[QUOTE=John Jaeckel;942179]To me, the keys to the kingdom, so to speak, are diet, exercise, rest and flexibility. And I'm not sure any is more important than the other. The other, which I'm sure a lot of folks will debate, is maintaining some spirituality, ..[/quote]

I agree with this equation, or at least, its what Ive found to work for me. To include spirituality (not religion).

O/w .. [URL="http://www.sportsci.org/encyc/agingex/agingex.html"]here is a basic page on Aging and Exercise[/URL]. Yet .. there is not enough info here on diet and lifestyle of the individuals in question.

[QUOTE=John Jaeckel;942179]I would love to know where all of you are 30, 40, even 50 years from now. I suspect some will still be around. Amazing to think.[/QUOTE]

Ive been doing Yoga for 40+ years, and am really getting into CF .. so maybe Ill still be working the Clean and Jerk when Im 90.

:)

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[QUOTE=Jim Cordes;942510]Reflections on Murph. I am now wearing two white cotton gloves when the fingers cut off because my torn calluses (five of them) are slathered in Neosporin to help them heal.[/quote]

I read loads of [I]do's[/I] and [I]dont's[/I] about gloves .. and finally opted for [I]dont[/I], until I tore my hands up doing Knees2Elbows.

I used [URL="http://www.organicfacts.net/organic-oils/organic-coconut-oil/coconut-oil-for-skin.html"]coconut oil[/URL] on them, because its loaded with antioxidants and excellent for skin regeneration.

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[QUOTE=Perry Dean Freedman;944087]Friday: Don't know what you call this routine but I've done it for a few years: /snip/ Drove to Hamptons. Hot tub under the stars. Today: I'm in search of a trail run.[/QUOTE]

Ahhh .. these last two! Priceless!

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[QUOTE=Jim Colby;944506]Thanks Perry. I'm training for sprint- and olympic-distance triathlons in July, a half ironman in September and a marathon in October.[/quote]

Something Ive been considering / training / sorta for. Nothing serious, just a few bricks here and there. Nothing set because I dont do hardtop running .. so unless I can find a local half ironman that trail runs .. Ill be racing with myself.

[QUOTE=Jim Colby;944506]A bunch of us old guys are then doing the NJ Tough Mudder in November for laughs. It's a 12 mile run with nasty obstacles. A good excuse for a birthday party afterwards too.[/quote]

I first heard about TM 2-weeks ago. It sooo looks like something I would love!

O/w .. birthday stuff .. a few years back I was visiting Anna Ruby Falls in North GA when I saw a guy running up and down the metal stairs that lead up to the falls. When at the top I asked him what he was doing. He said it was his 56th birthday, so he was running "up and down 56 times". He had been doing this every year - adding a lap - since he was 50.

Ever since then, Ive been doing birthday challenges.

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[QUOTE=Bill Houghton;947475]Hello Over 50 CF'ers. After 8 months of construction, my box is done.[/quote]

Very nice!

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Im new to CF .. 52 .. with 40 years of Yoga, some MA tossed in, and lots of trail running. Been reading through the log, starting with 1 June. Lots of good info.

[URL="http://yogacrossfit.wordpress.com/2011/06/20/week-five-day-thirteen/"]Here is my WOD ..[/URL]

I look forward to getting to know you all!

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06.20.10
Wendler 5/3/1. Month 5, Week 3
Bench Press Day

WARM
BP 5x135

WOD
BP
5x190
3x215
2x240

CASHOUT/ASSISTIVE
10 Dips
15 GHD Situps
10 Pushups (toes on bench)
:45 Plank

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[QUOTE=Valarie Wright;950769]Something Ive been considering / training / sorta for. Nothing serious, just a few bricks here and there. Nothing set because I dont do hardtop running .. so unless I can find a local half ironman that trail runs .. Ill be racing with myself.

I first heard about TM 2-weeks ago. It sooo looks like something I would love!
[/QUOTE]

Valarie, welcome to the board!

Look up the XTerra triathlon series. Swimming, mountain biking and trail runs. They have races all over the country and are quite popular.

Tough Mudder was fun, as long as you don't mind cold water submersion.

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Welcome Valarie
6/20
wu x 4
@ 65#
sumo DL to knee
power pull
hang sumo high pull
2 O/H squat

front squat @ 135 165 185 F@205
walking lunge 20 steps w/95#
5X15 good mornings @95# + 5 DH pullup
30 GHD 20/10
WOD
200m walking lunge run 1 mile

m/56/180

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Welcome aboard Valarie. Hope you find the crossfit enjoyable. If you run trails because street running boring than you will not be bored w. Crossfit.

Wendler cycle: BS: 3X225, 260,295. Used box as target. Also began use of lifting shoes. Noticeable improvement in stability.

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Post time to comments.

Scaled this to singles for the jump rope which I did at 2 fer 1 and I did regular wall balls---just not enough speed on the wallball to do a double.
7:49.

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[QUOTE=Jim Colby;950858]Valarie, welcome to the board![/quote]

Thank you Jim!

[QUOTE=Jim Colby;950858]Look up the XTerra triathlon series. Swimming, mountain biking and trail runs. They have races all over the country and are quite popular.[/quote]

Ah! Never heard of them. Ill google it. Thanks!

[QUOTE=Jim Colby;950858]Tough Mudder was fun, as long as you don't mind cold water submersion.[/QUOTE]

No, dont mind .. or the whole '10,000 volts' thingie. Like I said, looks like something I would love!

Lol .. but then, Im that kinda girl!

:)

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[QUOTE=Pat Quigley;950904]Welcome aboard Valarie.[/quote]

Thank you Pat (and John)!

[QUOTE=Pat Quigley;950904]Hope you find the crossfit enjoyable. If you run trails because street running boring than you will not be bored w. Crossfit.[/quote]

Running is never 'boring', its just that Im joint conscious. I used to say, "Im 51 and have no knee pain", then I hurt myself on a piece of frakkin gym equipment (coaching an overweight friend), so now have an (undiagnosed) torn meniscus.

August will be a year, and its already better .. mindful living and all.

As to CF .. not boring at all .. totally loving it! Looking to make tomorrow my first 'double day'. Lol .. the alarm will tell!

:p

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Welcome Valarie, enjoy your posts over on the nutrition threads

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O/w .. birthday stuff .. a few years back I was visiting Anna Ruby Falls in North GA when I saw a guy running up and down the metal stairs that lead up to the falls. When at the top I asked him what he was doing. He said it was his 56th birthday, so he was running "up and down 56 times". He had been doing this every year - adding a lap - since he was 50.

Ever since then, Ive been doing birthday challenges.[/QUOTE]

Me too. Every B day, I take the day off and do a swim, bike and run. I try to add more time each year. The workout is followed by a massage and then I go out for clams and beer (my favorite lunch).. Gotta be good to your self at least one day a year.

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Was determined to take the day off from working out as feeling a little baked. Got home and got suckered into a 2 hour game of basket ball with my kids, swimming and smores. No complaints.

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[QUOTE=Valarie Wright;950928]Thank you Jim!
No, dont mind .. or the whole '10,000 volts' thingie. Like I said, looks like something I would love!

Lol .. but then, Im that kinda girl!

:)[/QUOTE]

Haha, that's a good kind of girl. fyi, the electric shock therapy was a big non event for my team. PM me if you're actually going to do the event and I can give you more details.

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06.21.11
@the Dam

1/4 mile jog
Jog Stairs 7x120 (up, down)
1/4 mile jog

Hammie feels about 85-90% (much better), perfect timing for deload week, ought to be able to hit the DL again hard the following week for the new cycle and start running the embankment at the Dam again.

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My WOD - Tabata and Brain Drain:
[url]http://www.board.crossfit.com/showthread.php?t=67429&page=4[/url]

[QUOTE=John Jaeckel;950934]Welcome Valarie, enjoy your posts over on the nutrition threads[/QUOTE]

Thank you John. Im keen on nutrition. Not only is it integral to Yoga (via [URL="http://en.wikipedia.org/wiki/Ayurveda"]Ayurveda[/URL]), but its a topic I enjoy. Plus one I am learning more about through Paleo.

[QUOTE=Perry Dean Freedman;950943]Me too. Every B day, I take the day off and do a swim, bike and run. I try to add more time each year. The workout is followed by a massage and then I go out for clams and beer (my favorite lunch).. Gotta be good to your self at least one day a year.[/QUOTE]

Ahh .. massage! I am a [URL="http://en.wikipedia.org/wiki/Thai_massage"]Thai Yoga Massage Therapist[/URL]. If I had someone who would massage me after CF .. Id be sooo there!

[QUOTE=Jim Colby;950949]Haha, that's a good kind of girl. fyi, the electric shock therapy was a big non event for my team. PM me if you're actually going to do the event and I can give you more details.[/QUOTE]

Thanks for the offer Jim .. Ill keep it in mind! Insight is always a good thing!

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Valerie - Welcome!!

[B]WU:[/B]
3 x

200m run
10 Push Ups
10 Back Extensions
10 Squats

[B]WOD:[/B]
7RFT:
105 Single Unders
1 75# Snatch

12:49

[I]I was able to string 73 single unders in a row!! And several 25s in a row![/I]

800m run to end the workout.

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[B][U]June 21[/U][/B]
Ran 2.7 mile hilly route (289 feet of climbing, 22:07, Avg HR 128, Max HR 139), then
[B]CrossFit Main Page WOD from 6/20[/B]
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball
[B]11:29[/B]
DH Pull-Ups: 5, 5, 13 (tied PR)
Stretched

I was going to cycle tonight, but when I pulled out my bike I noticed that it had a flat so I ran instead (changed the flat after the workout). My run was 13 seconds off my PR effort and I was really booking it when I set the PR. Today, I was hardly out of breath and my HR averaged below 130. Real pleased with that.

The DU/2-fer-1 Wall Ball WOD was an adventure. My DUs were good, but the 2-fer-1s were "interesting" to say the least. Nothing like coming up on the second squat with a sweaty 20# medicine ball bearing down on your head. Wish I had room in the garage to toss the ball higher, but I had to deal with what I have which meant being fast on that second squat! Crazy but fun!

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Hi [B]Valarie[/B], nice to have you here :)



[B]6_21_11 Tuesday FDU[/B]
Warmup

[B]Snatch[/B]
25kg/2
30kg/2 (1st one pwr, i pulled the bar to i dont know where felt like flying)
33kg/2
36kg/2 (4) (one of these was a feather pull, psnatch bc bar was flying away)
40kg
42kg (3) HAD the first one, & lost chasing it forward out of the hole, b/c HIPS WERENT UNDER ME; flustered & miss. Got the last one fine. I had no leg drive tonite :(

[B]Snatch Pull[/B]
42kg/5
47kg/2 (2)
51kg/2 (3)
55kg/2 (3)

[B]Power Jerk[/B]
25kg/3 wu
30kg/3
35kg/2
40kg/2
45kg (3)
50kg (2) slight pressout
53kg slight pressout

[B]Backsquat[/B] Blairstown
45kg/4
55kg/4
[B]
Clean & Jerk[/B]
35kg/1+2 (5)
[B]
Backsquat[/B]
55kg/4 (4)
37kg/5 (2)

I was supposed to do all the 55kg sets then C&J but I use my deck b/c no platform, rain was threatening so I did C&J quick. They were easy. Legs were dead today for some reason, I rested yesterday I dunno; snatches didnt start out so great bc of that, kinda dead legs. Snatch is a constantly evolving thing anyway!! Backsquat was awful, not really heavy, not pain, not shaking, just dead legs, i didnt think I was in the complete bottom for some!!! cant squat for s--t, my middle name. I wish I'd put 43 on the bar for the last snatch; told him I wanna do 50 at the meet in September. Coach looked at my home workouts and said running is anti weightlifting, drop it. Also no pullups between squat sets b/c Im a weakling, need to REST between sets. Leg extensions useless till I graduate to bodybuilding. LOL

And it seems to me now the others arent PULLING the bar into their legs/hips, its that when they bend their knees back under the bar to be more upright & explode the bar brushes their legs. I tried to do it on purpose and damn, that bar swung a foot out in front of me (and got hollered at). Maybe it just happens with practice. I shared a platform with Danica, she told me dont think about the lift once you pass your knees; just throw it and sit, cant be thinking about not missing.

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Core workout and then did 21 non-stop kipping pull ups just because. A PR for kips ( previously 17). Then ran a fast 4 miles and re-injured my calf which I had thought was better. Didnt feel it during the run. Now, I'm limping.

Do I do tomorrows heavy DL wod? I'm pretty sure that's what tightened my calf to begin with. Who will win, rationale self or the other 99% of my brain that says do it? I'll find out in the am.

Love some of the wods you guys are posting on this site. I can't do Deb's though. I would need to stop every minute to read the list. Longest list of exercises ever.