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Hey Guys,
Nice work everyone is doing. I had to take a few days off because of a death in the family. My uncle who was 89 died last week, he was the last living of my dad's generation. Great guy and a Hero, he was B17 pilot and flew 26 bomber missions over Germany during WWII and was honored with the Distinguished Flying Cross, with four oak leaf clusters, for his heroism and extraordinary action on four separate occasions. Check out his obit here (WFS) [url]http://www.legacy.com/recordnet/Obituaries.asp?Page=LifeStory&PersonID=125467140[/url]

I gonna make up my own Hero WOD in his honor.

I attended the Nutrition Cert yesterday, boat loads of good information. I am looking forward to make more tweaks to my diet.

[QUOTE]Bursitis in R/shoulder is apparently still going on[/QUOTE]
Steve, How is your diet as far as gluten goes? If you have gluten in your diet you may want to try and eliminate it for at least 30 days to see if it improves your condition. There is a lot of data out there that suggests one of the key contributors to inflammation is insulin levels. Eliminating gluten is a good first step in controlling insulin. Just something to try and you won't know until you try it. :)

[B]My WOD Friday 3/27/09[/B]
800 M repeats
My times 2:55, 2:59, 2:59, 2:51

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Today I did 10 rounds of 10 pull-ups and 10 assisted dips
My time: 24:56

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[quote=Terry Dickman;553763]Hey Guys,
Nice work everyone is doing. I had to take a few days off because of a death in the family. My uncle who was 89 died last week, he was the last living of my dad's generation. Great guy and a Hero, he was B17 pilot and flew 26 bomber missions over Germany during WWII and was honored with the Distinguished Flying Cross, with four oak leaf clusters, for his heroism and extraordinary action on four separate occasions. Check out his obit here (WFS) [URL]http://www.legacy.com/recordnet/Obituaries.asp?Page=LifeStory&PersonID=125467140[/URL]

I gonna make up my own Hero WOD in his honor.

I attended the Nutrition Cert yesterday, boat loads of good information. I am looking forward to make more tweaks to my diet.


Steve, How is your diet as far as gluten goes? If you have gluten in your diet you may want to try and eliminate it for at least 30 days to see if it improves your condition. There is a lot of data out there that suggests one of the key contributors to inflammation is insulin levels. Eliminating gluten is a good first step in controlling insulin. Just something to try and you won't know until you try it. :)

[B]My WOD Friday 3/27/09[/B]
800 M repeats
My times 2:55, 2:59, 2:59, 2:51[/quote]

Hi Terry,

Great to hear from you. Wonderful tribute you have planned for your uncle. I'm on-board to do the WOD as soon as it's worked up.

Thanks for asking about my shoulder. I have no idea if gluten would be an issue or not. I'm not eating a lot of stuff with gluten in it and, having a tendency toward hypoglycemia, I check my blood sugars fairly often. They tend to be stable - - between about 80 and 100. Is this still something I should check?

Thanks. Great runs, BTW!

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Hello all,

My name is Charlie. Just found this thread earlier today. I am 51 and have been doing CF off and on (mostly off lately) for just over a year. Started Nov 07. After I got in better shape, I started learning Krav Maga. Unfortunately the KM training schedule really cut into my time and energy available for CF and I slacked off a good bit. Fortunately, KM has its own conditioning component to it. Also, I had a couple of lovely episodes with a ruptured cervical disc (not recommended BTW). I stopped the KM last Nov and kind of idled for a while and just putzed around with a little CF. Then in late Jan of this year, I began a Starting Strength regimen. Along with that I started putting together my own garage gym. And just last week I started doing CF WODs again with a little upper body SS on the side still (my weak point). I have been trying to do the WODs as RX’d as much as possible and scaling were necessary. Good to see other over 50 folks enjoying CF. I’ll keep posting!

I did today’s CF WOD.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

First time for this WOD. OMG! Scaled 20 lb ball to 10lb. Had to run out to the sporting goods store to get one, because I have not had the money to buy a proper wall ball yet. Also had to assemble my free standing basketball hoop from storage.

For scoring, I divided the wall ball reps in half. Rounded up on the last round because I think I earned it.

1 - 14 (28)/20/20/12/17 = 83 (97)
2 - 10 (20)/15/15/12/16 = 68 (78)
3 - 9 (17)/15/17/13/16 = 70 (78)
Total 221 (253 w/o dividing 10lb WB shots by half)

My wife helped with the timing and recording. She wants me to scale FGB down for her to try in the near future.

We are seriously considering going to the end of May cert at Ft Leavenworth.

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Terry,

Just had a quick read about your uncle. Sorry to hear about his passing. I flew B-52's for 10 yrs as a former SAC trained killer. Those guys had guts! My Mom's brother was KIA serving in the Royal Canadian AIr Force as a tail gunner on a Lancaster bomber. He was 16 at the time he enlisted. Mom's family lived un Niagra Falls, NY at the time and since he could not get any of the US services to let him enlist, he crossed the border and enlisted in Canada. Just lately my younger brother found out where he was buried in Germany.

If you're curious: WFS

[URL="http://www.cwgc.org/search/cemetery_photos.aspx?cemetery=2003400&mode=1"]http://www.cwgc.org/search/cemetery_photos.aspx?cemetery=2003400&mode=1[/URL]

and

[URL="http://www.twgpp.org/information.php?id=1350259"]http://www.twgpp.org/information.php?id=1350259[/URL]

Charlie

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Greetings Charlie, and welcome to our thread! I've been doing CF for just six months now and I am having a blast, though it can be difficult to balance intensity with the tendency toward possible injury. I've become a friend of long warm-ups and lots of stretching.

Great job on the FGB! IMHO, you don't have to scale the number of wall-ball reps in half. No matter the reason for scaling the weight, you still kept the intensity....That's the important thing. It's cool your wife wants to do CF / FGB!

The certifications are awesome. I attended my level-1 cert at the end of February - - it has helped me immensely. Now I can't wait to go to another one - - it's just a matter of money.

Take care! Blessings to you and yours on the memories and heroism of your uncle also.

Steve

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[I][B]090329 SUNDAY.

[/B]Back spasms all last night and not very much sleep. My good workout intentions degraded to an easy 2K row (about 8:20) - - back even protested a bit over that....and a short (15 minute) brisk walk with my visiting daughter. Really starting to feel like a 'slacker...."
[/I]

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Thanks Steve,

I'm a big fan of warming up slowly also. Usually, I row 1000 to 2000 m at a mod pace, followed by a Burg. WU, especially if I am going to do some lifting. Hope that spasm goes away soon. Getting older is not for wimps. :)

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Welcome aboard Charles. I'm kinda new myself, but this is a great thread.

Stephen,
Don't sweat a lay-off; get some rest, do what exercise you can, get a massage (happy ending optional!). I think many of us should incorporate longer breaks into our training than we do; don't know about you but I hate the feeling of being left behind or falling back or losing ground on my gains. I read somewhere on the boards that you should take a full week off after a 6 week CF effort. Rest means growth.
That being said; I'm on my third straight day off...dentist beat me up this morning and now 3 hours and $382 later I've run out time and the kids are home.

Terry, I read your uncle's bio. Cool. I love reading about that generation. My dad, still kicking at 83, was a medic in the pacific...Okinawa, etc. I don't see how we'll ever be able to repay that debt.

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Scott,

Many thanks for the encouragement and for trying to drum some common sense into me....I keep wanting to "go get it" and have been making regular, albeit small gains.

Take care - - hope the dental work wasn't painful!

Steve