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[B]2009 07 01[/B]

Just reading what you all have done today is giving me “virtual soreness“!

Second week of CF Strength Bias. Was going to take a rest day for the hip bursitis, but I ended up on the flying schedule for tomorrow, and won’t have time or energy to work out after wards, so I knocked out a workout when I got home. Picked things that won’t aggravate the hip.

Pat…Before I forget, 10 is the hardest setting, but the monitor calculates the work done with any damper setting. I row with a setting of 3.5.

WU: 1000m row at easy pace.

[B]Press[/B]
WU: barx5, barx5. 65x5, 75x3, 95x1
[B]Working Sets:[/B] 100x5, 110x5, 120x5

90x10 - 1min rest - 90x7 -1 min rest - 90x4 (could have gone a bit heavier)

[B]5000m row[/B] - 20:02.9 @ 2:00.2/500m wanted to break 20 min, but just missed it.

Took the tape off my pull-up bar and roughed it up a bit with some sand paper. Then chalked my hands. Much better. Tried a few unassisted kipping PU’s and then did some with my light band. Just a bit to gassed to really play with the pull up.

Did do "RDL therapy" for my back today. Woke up with a stiff, slightly painful lower back. Went out to the garage and did some RDL with 135 lbs. Did a few more before I got in the car. Magic, pure magic. Felt great all day.

Rowing Broccoli
:broc::broc::broc::broc::broc:

Our bad boy is back at work today. Tests came back negative for STDs but there is some pretty little Chiquita banana who is threatening to file a paternity suit. Once again, our boy claims he can’t remember a thing so more tests to find out.

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[B]Diane,[/B]
Keep at it! You're coming back strong.

[B]John B,[/B]
Nice job on Fran. Followed today by a WOD with 250 PP? Wow.

[B]Terry,[/B]
Great effort to finish Eva as rx'd! I really want to do this, but the combination of not having a 2 pood kb, and knowing the pain 150 swings with it would cause, keeps me hesitant. I may try it next week scaled to my 1.5 pood.

[B]Pat,[/B]
Good job today on the rowing sub. I'm overdue to try a long row. I don't think I've ever done over 2K in one sitting.

[B]Charlie,[/B]
Hope your hip benefits from the rest day. Nice presses and an impressive row.

[B]07/01/09[/B]
CFWU x 15 x 1 set
No heavy lifts today. Pure Met Con. Wanted to try one from the Main Page last week:

12x PP right arm
12x DL left arm
800 m. run
12x PP left arm
12x DL right arm
800 m. run
2 rounds for time. Used 45# bar for the PP and 110# for the DL. Thought about going heavier, but probably would have slowed me down a fair amount. These were good weights to be challenging and yet keep moving.

Time = 22:14

Hoped to break 20:00, but my runs would really have to get faster. This is a really good one ;)for those who haven't tried it. The asymmetrical loading seems like a wise thing to train. I was wiped afterward, partly from the summer heat.

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[I][B]090701 WEDNESDAY

REST DAY

WOD:
[/B][/I][B]5k Walk/Run
Warm-up: [/B].2 mile walk at 4.0 MPH[B]
Run: [/B]500m at 5.5 MPH. Left hamstring wouldn't tolerate much more at this point.
[B]Walk: [/B]4.2 MPH for the remaining 2.95 miles.
Total Time: Approx. 50:00 minutes (15:00 minutes with treadmill at 10 - 15 % incline).
Total Distance: 3.4 miles

Lots of stretching and foam rolling later.........

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[QUOTE=Pat Quigley;617318]I was into the second interval before I notice the resistance was set at 8. How do the numbers on the Concept II run. Is 10 the most or least resistance?[/QUOTE]

Pat- Depending on which monitor your rower has, it can display the drag factor of the resistance setting. My rower has an old PM2 monitor, if I press the "OK" and "Rest" buttons at the same time, the drag factor appears in the lower right display window on the monitor.

The higher the damper setting, the more simulated drag on your "boat". 1 might feel like a racing scull and 10 could feel like a rental rowboat.

It all comes down to individual preferences. I tend to row faster from 6 to 8. Higher tires me out faster and lower makes me raise my stroke count to generate the same power (again, tiring me out quicker).

Keeping the rail and rollers clean and the chain oiled help too.


7/1-Rest day

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Rest Day

Stiff and sore from the last three days but undeterred (and took no NSAIDs per this group's advice). Normally I would go for a leisurely run to loosen things up a bit, but all this talk about rowing has me itching to jump on the rower. I'll let you know which way I go after I do it.

[B]Pat[/B] - I rowed indoors with the Three Rivers Rowing Association this past winter and we were instructed to row with the damper setting between 3.5 and 4.5 to best simulate what we would experience when we rowed in the tank. If you don't plan to ever row in a tank or on the water, then I would watch Angela Hart's "Damper Setting" video in the rowing section of CF Exercises and Demos. She explains how to determine the best damper setting for your individual needs. [URL="http://www.crossfit.com/cf-info/excercise.html#Row"]http://http://www.crossfit.com/cf-info/excercise.html#Row[/URL] (WFS)

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Strong work by all. Impressed by the #'s and envious of the PR's

Quick question. Do you feel that you gear your work outs toward your strengths, weaknesses or both. I find myself working both, but with a definite bias toward my strengths. While there is an effort to improve, there is a limit to the amount of new tricks this old dog can learn. Any thoughts or comments?

After a tough wo last Friday, I took the weekend off to recover. My traps were fried from all the cleans and high pulls.

Monday did my yoga thing. Check out my instructor on her new site [url]www.sarahloveslife.com[/url] (wfs). She is a little out there but is an excellent instructor. Much of what she teaches goes well with the things I have learned here, especially keeping the lumbar curve, handstands etc...

Tuesday did a group wo at the stairs. The group keeps growing but we did more running than I care to. Too much variety to describe, but it was still good.

Wednesday worked on shoulder presses. A little disappointing, 135 x 4 (weak mind), 135 x 5 x 4 with 25# pullups in between sets. Usually do 35# but I picked up the wrong plate. First 3 sets were x6 and last two changed my grip to chin ups and did x8. Lighter weight = good for the ego.

Keep up the great work and have a safe and enjoyable Holiday.

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I opted for rowing but was disappointed to find the rower moved to the back of the gym in the line of "cardio" equipment. It was jammed in against the wall so I had to start moving everything over until I could get the rower far enough out to use it. Anyhow, once I got set up I took a nice slow row and concentrated on form and technique. I was so sore from the last few days that the first few times I slid up to the catch I actually said, "Ouch". But once I got going I was fine. Rowed 4K at a consistent 22 SPM with leg drive at about 75% of what I would normally put into it.

Tomorrow I'm doing something different (not doing the North Shore workout) and I can't wait!

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Two more cents on rowing. I’ve read the article Diane referenced. I run my damper at 3.5. I also keep my stroke rate at around 20, but when I pull, I pull hard. The balls of my feet press hard against the foot rest like when doing a clean with a barbell. For a good stroke rate discussion and why a high stroke rate doesn‘t necessarily mean a faster time, see [URL="http://media.crossfit.com/cf-video/CrossFitC2_RowStrokeRating.mov"]http://media.crossfit.com/cf-video/CrossFitC2_RowStrokeRating.mov[/URL] (WFS).

Tom...As far as working strengths or weaknesses. I like to think I honestly address and work on my weaknesses and try to at least maintain my strengths. That’s why I got a little miffed when I discovered I had lost some deadlift and back squat strength. Hence, the CF Strength Bias I am working on now. Upper body strength and metcon conditioning are my weak points. Both are slowly coming along. Running is another weak point and that one bugs me quite a bit. I used to be very fast. I’m less than half as fast as I used to be. On the other hand, I still have pretty good posterior chain strength, power is way up, I’m pretty flexible, and reasonably coordinated.

Rowing Broccoli
:broc::broc::broc::broc::broc:

The bad boy broccoli stayed pretty mellow today. He found out his older brother, (U.S. Marine) is coming home for the 4th of July weekend. Apparently, he wants to have a special discussion with his younger brother about his behavior.

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Row 3500m- 14:29.6

WOD
21-15-9
Squat clean and press (115#)
Burpees

29:09

Added 20# to my cleans and dropped my burpee "assist" boxes 3".

Did you ever have a WOD where you were purely on "survival" mode ?
That's what this was like tonight. Just happy to finish. But now that I think of it, I'm kinda proud that the thought of stopping never crossed my mind.
Powerful stuff, this Crossfit, huh ?

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[B]Tom,[/B]
I try to work my weaknesses. Coming from more of an endurance background with limited lifting, I've been doing strength cycles for the past 2 years, including Gant Grimes Hybrid, SS, and CFSB. My strength is improving slowly, but improving nonetheless. I find that I can maintain most of my Met Con with much shorter efforts (mostly less than 20 minutes) with an occasional longer one. I must say that I also work things more often that aren't necessarily strengths or weaknesses, but that I find enjoyable and interesting, such as the Oly lifts. Approaching four years at CF and still can't really link DU's, not necessarily because I avoid them or don't work on them, but just can't seem to put it together. Likewise my handstand. I can hold one with minimal contact against a wall, but free-standing seems like a distant dream. I actually work on these a fair amount, but apparently not enough. I still hit PR's on the WOD's, especially those involving more lifting, although not nearly as often as I'd like. I'm also enjoying some new WOD's from CFFB, the Games Qualifiers, or some of the affiliates. Adds some spice and relieves some pressure not having a specific time I'm trying to beat, although I rarely start a WOD without a time or score as a goal.

Nice job on the presses and wtd pu's.

[B]Diane,[/B]
Good to hear that you "can't wait" for a new workout tomorrow. Your motivation seems to have returned.

[B]John W[/B]
Your clean and press couplet with burpees looks like a great one. I'll have to fit that one in soon. Great job! In answer to your question, many times. In fact, probably every time for Murph and the Filthy Fifties, amongst others.

[B]07/02/2009[/B]
CFWU x 15 x 1 set
Bench Press: 44x5x2 sets; 94x5; 114x3; then 134x3; 144x3; 154x3; 161x3 (PR for a triple)
"High" Rep BP: 124x13. Kind of weak on this; didn't recover long enough after the triples.
Met Con: from CFFB, 7 rounds of: 3 Handstand Pushups, 5 Power Cleans, 7 Chest to Bar Pullups. Did HSPU with back of legs against a dowel in my rack and head to an AbMat (most reps). Rx'd weight for cleans was 185#, but since this is over my 1 rep max, scale to 132 lbs, which worked out well. All pullups kipped and C2B. Time = 10:55. Beat my 17 year old son by almost a minute! :kicking0: