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[B]John W., [/B]

Great to hear from you! Sorry you've been enduring hassles with your hip - - hope things are better for you. Nice to see you posting again. Keeping you in my prayers for a quick and solid recovery!

Steve

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John, great to hear from you. Your posts were missed.

Deb, congradulations on the graduation.

Stephen, are those really size 10?

Wednesday 100623

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

Rebecca Voigt 5:45 (35lb DB), Mikko Salo 5:53 (55lb DB), Kristan Clever 6:03 (35lb DB), Miranda Oldroyd 11:13 (40lb DB). Post time to comments.


I used the GHD for anchor and did sit ups to parallel position. I did the first set of thrusters w. 50 #. Realized my form was poor. So did 2nd w. 40# and got form going. did the last set w. 50# in sets of 4-5. Finished in 10:32.

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JOHN W good to here from you
6/21 WU
20 x 2 GHD back ext
20 x 2 GHD situp
20 x 2 pullup
20 x 2 pushup
15 pullup
10 pullup
10 windshieldwipers
5 " " "
10 x3 O/H/S
10 x3 ring dip

WOD 7 rounds 75# clean to thruster to behind neck to overhead

POST WOD 5 rounds rest 1:00 between rounds
run maybe 60 yard
10 burpee

6/23
WU
20x2 GHD back extensions
30 GHD situps
20 GHD situps
10x4 pullup
10x3 65# 10 step overhead linge

WOD 3 rounds
25 snatch @ 75#
run 400m
14:54

m/55/178 CrossFitChesterton

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[QUOTE=John Scott Rezendes;801415][B]6-23-10[/B]


[B]JEEF AND JOHN[/B]
As to diet. [B]My daily fat intake is right at 47%, with protein at 35% and carbs around 18% (over the course of 2 months of Paleo)[/B]. I think it's a matter of not enough calories. So, I'm gonna start eating more. More Paleo foods, but more.[/QUOTE]

I'd up the fat.

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[quote=Pat Quigley;801495]John, great to hear from you. Your posts were missed.

Deb, congradulations on the graduation.

Stephen, are those really size 10?

Wednesday 100623

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

Rebecca Voigt 5:45 (35lb DB), Mikko Salo 5:53 (55lb DB), Kristan Clever 6:03 (35lb DB), Miranda Oldroyd 11:13 (40lb DB). Post time to comments.


I used the GHD for anchor and did sit ups to parallel position. I did the first set of thrusters w. 50 #. Realized my form was poor. So did 2nd w. 40# and got form going. did the last set w. 50# in sets of 4-5. Finished in 10:32.[/quote]

Pat,

Ha! You're so funny - - yup, those ARE size 10 - - right off Costco's shelf....

Great job on the WOD today!

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6-22-10

DL 225 lbs

2 min Deadlifts
2 min sit-ups
2 min Deadlifts
2 min Burpees
Run 800 M

14:29 time
total DL 42
total situps 40
total burpees 15 :no000000:

Not sure if I posted 6-18 wk out
with 95 lbs
35 power snatch
run 800 m
35 push press
run 800 m
50 sit-ups

23:00

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Wow !!! Excellent news today at post-op visit. My hip prosthesis is in perfect position and already has good bone growth anchoring the stem. And now even better news;
Bike/exercise bike- No limits
Swimming- No limits
Walking- Get off crutches to full weight bearing
Bench Press- No limits
Overhead Press- No limits (Woo-hoo)
Hang Clean and press- Use caution, work on movement, don't go heavy, lift from rack
Kettlebells- Ease back into them. Light dead clean and press and dead snatches. Avoid heavy swings for 6-8 more weeks.

No weighted squats or DL yet but they are in the future. Probably restricted to bodyweight (At 250# now, I can live with that).
No lifts from the floor until I have full range of motion.

Air squats and lunges as tolerated.
Lots of stretching.

So it's Christmas in June for me. I'm like an old dog that's been tied up in the yard. The leash has been cut and the gate was left open. I just have to remember to contain myself and gently work myself back into things.

Anybody up for "Cindy" ?

JW

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[QUOTE=John Warkala;801875]Wow !!! Excellent news today at post-op visit. My hip prosthesis is in perfect position and already has good bone growth anchoring the stem. And now even better news;
Bike/exercise bike- No limits
Swimming- No limits
Walking- Get off crutches to full weight bearing
Bench Press- No limits
Overhead Press- No limits (Woo-hoo)
Hang Clean and press- Use caution, work on movement, don't go heavy, lift from rack
Kettlebells- Ease back into them. Light dead clean and press and dead snatches. Avoid heavy swings for 6-8 more weeks.

No weighted squats or DL yet but they are in the future. Probably restricted to bodyweight (At 250# now, I can live with that).
No lifts from the floor until I have full range of motion.

Air squats and lunges as tolerated.
Lots of stretching.

So it's Christmas in June for me. I'm like an old dog that's been tied up in the yard. The leash has been cut and the gate was left open. I just have to remember to contain myself and gently work myself back into things.

Anybody up for "Cindy" ?

JW[/QUOTE]


Congrats John,

Obviously you have a great work ethic and attitude. Both important in such situations. :pepper:

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[B]John W[/B] nice to hear from you...that's great news, wish you a speedy recovery. If you are up for Cindy, try the chest to bar version :)

[B]JJ[/B] good advice on upping the fat. I use to do the zone/paleo and dropped to 190lbs, I was always hungry. After attending rrobb wooof's nutrition cert I learned about tweaking the zone by decreasing carbs and increasing fat. Eventually I just quit measuring, now I eat until I am full, I have gained a few pounds back but finally got to the point where I don't pay attention to weight anymore, and eat when and what I want, it's all about performance. I feel much better and stronger too.

Check out this post on the Games site. WFS.
[url]http://games2010.crossfit.com/blog/2010/06/master-musings,582/[/url]

6-23-10
Pull-ups 3-3-3-1-1-1

[B]53, 58, 63, 70, 75, 80[/B] (not sure if last one counted, chin was very close, so tried 2 more but failed)

Rest 5 min, then

7 rounds for time:
-5 clapping push-ups
-3 deck power cleans@115lbs (50% of max)
-3 hang power cleans@115lbs (50% of max)
-3 deck power cleans@115lbs (50% of max)

[B]5:42[/B], broke 1 time in 6th round doing power cleans

extra work GHD sit ups 1x25, 1x15

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[quote=John Warkala;801875]Wow !!! Excellent news today at post-op visit. My hip prosthesis is in perfect position and already has good bone growth anchoring the stem. And now even better news;
Bike/exercise bike- No limits
Swimming- No limits
Walking- Get off crutches to full weight bearing
Bench Press- No limits
Overhead Press- No limits (Woo-hoo)
Hang Clean and press- Use caution, work on movement, don't go heavy, lift from rack
Kettlebells- Ease back into them. Light dead clean and press and dead snatches. Avoid heavy swings for 6-8 more weeks.

No weighted squats or DL yet but they are in the future. Probably restricted to bodyweight (At 250# now, I can live with that).
No lifts from the floor until I have full range of motion.

Air squats and lunges as tolerated.
Lots of stretching.

So it's Christmas in June for me. I'm like an old dog that's been tied up in the yard. The leash has been cut and the gate was left open. I just have to remember to contain myself and gently work myself back into things.

Anybody up for "Cindy" ?

JW[/quote]

[B]JW,

[/B]Absolutely GREAT news! Love your last paragraph - - says it all. And yeah.....I'll take on "Cindy" with you - - it's about time I whipped her caboose for once!