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Yesterday I warmed up w/3 rounds of Samson stretch, 15 squats, 15 sit-ups, 15 push-ups, 10 pull-ups

Did modified version of main site WOD. Did 21-18-15-12-9-6-3 Front squats w/70lbs. and 21-18-15-12-9-6-3 sit-ups on the floor each round.
My time: 21:52

I thought I was going to die. I was shaking and quivering. It reminded me of the first couple of weeks that I ever did Crossfit workouts. It was 95 degrees in my garage, which contributed to the feeling that I really was going to die. I am curious about whether or not I will be able to move my body tomorrow.

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[B]2009 07 08[/B]

WU: easy 1000m row

[B]Press[/B]
WU: barx5, barx5, 65x5, 75x3, 95x2
Work: 107.5 x 5, 115 x 5, 122.5 x 5

[B]High Rep Press:[/B] 100 x 12-9-6 w/ 1 min rest btwn sets (planned)
Accomplished 9-6-5.

Did this in my garage before going to work with the plan to finish with a 2000m row and some pull-up practice when I got home. But now I just volunteered to help a guy out who is being abused by scheduling and I won’t be home until this evening. I’ll see what happens.

The bursitis is much better. I have decided not to run on it for a bit and have been substituting rowing. The C2 guys claim that there is some transfer of conditioning from rowing to running, but I’ll find out soon enough.

[B]Mark[/B]…that kind of heat is nasty. I’ve had some workouts like that in my garage lately, too. Definitely affects the quality of your workout.

[B]Terry[/B]…have to agree with you on the warm up. My WU got kind of ridiculous and exhausting. Then I switched back to the CFWU and even with that I keep the reps down. It does help. About the only other thing I add is a WU for whatever movement is being Rx’d. If the WOD has 95 lb sumo-deadlift high pulls in it, I’ll do a short set with the bar and then maybe another at 75 lbs just to grease the groove. I still like to either row or jog a little before starting. It just helps me to loosen up a little and bring the body up to operating temp.

[B]Weight Lifting Broccoli[/B]
:broc: :broc: :broc: :broc: :broc:
[SIZE="5"][B]GRRRR![/B][/SIZE]

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I got up early and decided to do my run in the neighborhood with my "444" steps routine incorporated. Normally, I do the steps first and then do the run, but it was too dark to see the steps when I started so I did the run first. Holy cow, what a difference! My last two laps up the steps were less like running and more like trudging. And I'm going to suggest at the next Borough meeting that they install an oxygen station at the top of the steps. Geez, talk about needing a third lung.

Thanks for the advice about heavy weight and growling. I'll do that tomorrow in the gym! But tonight, I'm going out and am going to have some fun. Since my unemployment I've been pinching pennies entertainment-wise, so a good friend is taking me to dinner and to see one of my favorite jazz singers. I'm going to dress up, drink good wine, and who knows, by the time the evening is finished, there may be no growling required tomorrow.

BTW, I should have suspected that Scott might be a bad influence on Brad! :broc:

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Thanks for all the feedback on the Push Jerk. The day after I was very sore in my lower back. By today I was just about OK. I did the Tuesday workout that included front squats. My lower back is sore again. I think that using the amount of weight that I am using is causing the problem. I am struggling to remain upright and in the case of both exercise I am not getting down deep enough. So I think for the time being I will lower the amount of weight that I use until I improve my form and flexibility.


Took my rings to the gym for the first time today. did a few sets of dips and a few sets of pull ups. Maintaining the "over grip" is going to take practice. I didn't, of course, get close to a muscle up. Not yet.....

However, I did decide that walking into the gym and carrying to rings with those long straps if pretty cool! Then there's the set up on the power cage. Wahooo! The circus is coming to town.

Did the Tuesday workout: 21-18-15-12-9-6-3 of 185 front squats and GHD sit ups in 16:30. My depth on the FS was about half a squat. I don't go all the way to the ground on the GHD. Perhaps it's irrational, but I'm not convinced that I could get up----guess I'll have to have one of my gym buddies hang out with me as a caution. Usually I do the sit ups to where my body is parallel to the floor. So for the long post, I'm just wordy today.

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wu 5-10-15 X 3 pullup pushup squat

1power clean
2 hanging squat cleans
3 push jerks
4 Burpees

10 rounds total 2min break after 5 rounds
started with 135# and made it half way into the first set of five and lowered
the load to 95# 135# was too much for me to work with

6:40 first round and 8:40 2nd round

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[I][B]090708 WEDNESDAY

REST DAY

[/B][/I]Job interview and gtg pavement pounding........NOT my idea of a rest day......feel more gassed than after a good WOD.....

[B]Terry,

[/B]You make an extremely valid point - - I am just reluctant with my penchant for injury, to back off on the warm-up. I would welcome any suggestions you, Nick, or for that matter, anyone here in our great Over 50 Group would have for me.

[B]Charlie,

[/B]Thanks for your take on the WUs also. I have been using the CF Redding WU:
One round of:
400m run (I do stationary cycling - 10:00 or have been on the hamster trainer)
10 Shoulder pass-throughs, move hands in 1" or as much as possible, repeat...
10 Body circles X each direction
10 Trunk rotations X each direction
10 Push-ups (now up to 30)
10 Pull-ups
10 Dips
25 GHD situps or sub ab-mat or stability ball sit-ups
25 Back ext
10 BW Lunges Rt/Lt.
25 Air squats
10 Burpees

I [I][B]am[/B][/I] warmed up after this......

BTW-Nice workout - - I need to get back on my rower; I think the C2 guys are right - - seems to bother my R/Achilles and L/hamstring less than the running, plus it really helps my right knee.

[B]Mark,

[/B]Great work on the WOD, however scaled. It was brutal - - I did an alternate WOD, but the other guys doing CF at my globo did the Main Page like you and just about died.....the heat you had there didn't help - - hope you were really hydrated.

[B]Diane,

[/B]I hear you on the oxygen. My daughter got me a shirt I like to wear to the gym when I work out: "GOT OXYGEN?" (referencing Denver Colorado, Mile High City 5,280'......in very small print below) :D. Sounds like a great evening - - I love jazz.......

[B]Pat,

[/B]Great work also on that killer of a WOD......I hope my job hunting pays off - - I must get a set of rings. I've been trying for a bar MU, but it ain't happening.......

[B]John B.,

[/B]Sounds like a brutal workout - - anything with PFSSes is a license for a suckfest.

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Today - 07/09/09
7:30AM workout in the gym with Patrick

WU:
run to the gym
dumbbell deadlifts

WOD:
4x
10 hang cleans
10 push ups

My clean technique still needs a lot of work but I improved today.

DL work (no gloves for the first time ever)
5x95
5x115
5x95
5x95

I had a very difficult time with my grip but I've given up the gloves along with the ibuprofen. Time to toughen up.

Press work - 45# bar only - sets of 3 to work on technique
I had to move to just a wooden dowel because I was leaning during the press and couldn't stop. I practiced with the dowel over and over.

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[B]Unscheduled down day.[/B] By early yesterday evening, I came down with a bit of the Texas Quick Step. The odius effluent has subsided greatly but I'm a little achy. Thinking that if it weren't for CF, it would be a lot worse. That's what I get for letting Brad bring me some food while I was working last night. Guess he'e not feeling to well either. Called in the pepper bros to fill in today.

[B]Quick Step Peppers[/B]
:pepper::pepper::pepper::pepper::pepper:

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07/08/08
Rest Day

07/09/09
Row 3500m-14:33.4 (This felt pretty good tonight and I wanted to go more but was glad I didn't with what followed)

WOD
100' walking lunge
21 pull ups
21 sit ups
21 push ups (extra credit-not part of Rx)

Repeat 100' walking lunge each round for 5 more rounds
descending reps of each exercise;
18-15-12-9-6

30:32 - Pull ups continue to slow me down

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[B]Wednesday 090708[/B]
"Nate" modified

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (standing)
4 Handstand Push-ups (assisted)
8 2-Pood Kettlebell swings

14 rounds, 2 MU, 4 HSPU

[B]Thursday 090709[/B]
Four rounds for time of:
Run 400 meters
50 Squats

14:26
quads were sore from Tuesday Frontsquat/GHD WOD, should have looked at my previous time before starting, probably would have pushed harder