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Merry Christmas everyone!

SCBA mask on full workout (off air)

400 meters stairmaster level 11

15/12/9 reps
One hand barbell rows #135
push press #40 dbs

400 meters stairmaster level 11

12:46

Regular workday for me, (nightshift) Only EMS on site tonite. Hope it's a quiet one.

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I hope everyone had a nice Christmas. It was pretty typical around here, kids had fun. Some assembly required.

Thursday I went to the Globo for our box's Christmas eve workout.

12 Days of Christmas CFTC Style:

1 Burpee
2 Handstand Pushups
3 Deadlifts 225#
4 Box Jumps 24#
5 Thrusters 95#
6 KB Swings 55#
7 Pushups
8 Pullups
9 Clean and Jerks 95/65
10 Walking Lunges
11 Wall-balls 20/14
12 Power Snatches 95/65

I only got thru 11 rounds before they were closing the gym and subbed dips for the wall balls. While I was on the rack doing pullups a kid home from break (looked to be either a college athlete or ROTC) recognized the kips in my pullups and asked "Crossfit?". He was with some buddies and we were sharing the pullup bar. I replied yes and showed him the slip of paper with the WOD listed. He egged his buddies on, who were struggling with the PUs, to do the WOD. No takers. I went on with my workout. As they were walking away I overheard him say to his buddies, "That's Badass".

Cool.

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Jeff, you badass!!:D


[B]12.26.2009-Saturday-Day 5[/B]

Warmup: Row 500, situps, pushups, shoulder circles, dislocates, pistols.

[B]Wod "Jingle Bell 12"[/B]

Complete the following for time (115#, 75#)

12 push presses
12 knees to elbows
12 hang cleans
12 pull-ups
12 deadlifts
12 box jumps
12 sumo deadlift high pulls
12 pistols (6 each leg, alternating... pistol=single leg squat)
12 clean & jerks
12 burpees
12 thrusters
12 handstand push-ups

Scaled up to 85#.
14:11
[I]Fun one!! This was a shocker, the weight part was no problem. Probs w/my right shoulder or rib muscle, need to get a ball to roll around on. Shoulder was complaining some during the k2es and then my pullups sucked today, I think maybe it's because I'm AFRAID of hurting my shoulder more. Funny thing is during/after rest of the WOD, both my shoulders feel better! First time doing pistols. Handstand pushups were awful at the end - my back was just saying, oh no you're not!!! Im sure it was really ugly and I was the last one done!:rolleyes: Oh well, I'll get it next time! [/I]

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Improvising in Mexico.

Monday 12/21: REST

Tuesday 12/22:

WARMUP:

Run 500 meters
30 squats
20 pushups
20 flutter kicks (4 count)

STRENGTH:

Leg Press 5x5 225, 295, 345, 365, 375

WOD:

Tabata (7 rounds ea.)

LeMond spin bike
military press (45 lbs)
hand to hand k-bell swings (25 lb)
flutter kicks

12/23: Rest

12/24: Rest

12/25:

WARMUP—

500 Meter run
20 pushups
25 squats
25 flutter kicks

STRENGTH—

Overhead Squat 5x5 45, 55, 65, 65, 65

WOD—

21/15/9

dumbell clean and press
pushups
GHD situps

9:45 (tweaked my back on the second round of dumbell cleans, but finished the workout anyway. Ahhhh Mexico, the land of Soma and Flexeril without prescription. Heading home right this second. OUT!!)

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CFCWU
WOD ARAP 15:00

3 MU
20 LUNGE
5 HSPU

3 Rounds
could not make the muscle up on every try but I was able to hit 3 in each round, it just took a litte more time. set my mind to do it as rx

m/55/180 CrossfitChesterton

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Mask off

1200 meters stairmaster level 11
50 jumping jacks
300 single unders
30 squats
800 meters stairmaster level 11
50 jumping jacks
200 single unders
30 squats
400 meters stairmaster level 11
50 jumping jacks
100 single unders
30 squats
200 meters stairmaster level 11
50 single unders
30 squats

25:06

CF doesn't like stairmasters much, but if you keep a vertical body position (no leaning!) and your heels down, it is effective. Let go of the handles or put on a vest and it really gets your attention. Love to run, but I have broken several bones over the years and arthritis really cuts down on my running capacity.

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12/26/09

15 mins xbike -3.5 miles
ROM exercises

Big week this week. If all goes well, might be able to start some limited upper body work. Got the new rings hung by the chimney with care !

Have transitioned to one crutch around the house, (stlll use two outside because of the snow and ice), should be down to a cane by the end of the week.

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[B]John[/B], I had some knee work done years ago but was lucky it was during the summer. I never had to negotiate snow and ice on crutches. I remember a buddy of mine having to do that. Good luck moving around outside.

[B]Saturday 12/26[/B]

WU, 500m row, 10 pullups, 10 pushups, 10 back extensions, 2x

Strength, Bench press, 5-5-5-5-5 135, 155, 175, 175, 175#

WOD, 3 rounds, 9 OH squats 65#, 12 burpees, 15 KB (DB) swings 55#

10:32

[B]Deb[/B], You gave me a T-Shirt idea for this thread.


[B][CENTER]"I'm not just old, I'm old and Badass"[/CENTER][/B]


Jeff

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Today
CFWUx3 w/assisted pull-ups and dips
and ran 6 mins. on treadmill

Then
run 400m
21 DL w/175lbs.
21 Shoulder Press w/75lbs.
run 400m
15 DL w/175lbs.
15 Shoulder Press w/75lbs.
run 400m
9 DL w/175lbs.
9 Shoulder Press w/75lbs.

Then 2000m row in 9:33

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Hello everyone, What a great site! Merry Christmas and Happy New Year.

Today I did the 5K row
22:55

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Welcome Paul.

Today, Warm up, 500m row, 10 each pullups, back ext, pushups, 2x

WOD Push up ladder 20 15/21

Cash out, 100 situps.

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Welcome [B]Paul[/B]


12/27/09

20 min xbike - 4.8 miles
ROM exercises

Had to open our box today (I'm still a substitute trainer) and got to coach some folks through the "300" workout. 1st time back at the gym since surgery.

It was actually fun (but tiring) negotiating the obstacle course of plates, barbells, boxes, etc. on crutches. Might make it a WOD for time !

Glad it's only a ten minute ride away. Still not too keen on long car rides with a 14" incision in my butt.

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Merry Crossfit everybody!

[url]http://www.youtube.com/watch?v=BERpC83rMcc[/url] (WFS)

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Yes, Indeed, Merry Christmas everyone. This holiday season has been kicking my behind. No work out since 12-17-09. Darned meddling kids!

[B]John C.[/B] Great effort. I counted 13. Now I want to post some video.

Welcome [B]Paul[/B]

[B]John W.[/B] I'm 31 weeks post-op tomorrow and I just ran my second mile today. I'm shooting for this (WFS) [url]http://www.redhillstriathlon.org/[/url] as my New years resolution.

[B]Deb B[/B]. I don't know who's doing your WOD programming, but every time I read one I think, "Man, that sounds like fun."

12-28-09
treadmill walk a mile/run a mile
CFWU and then the CF pullup ladder. I got to the 6th minute before I started kipping. And then finally had to stop after 10. Didn't feel too bad after a 10 day layoff.

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[B]12.28.2009-Monday[/B]
[I]Have had a sore low back or something since the pistols - may have strained something! (Amazing how much weaker one leg is than the other.) BUT I worked out anyway - feels better when Im warm and stretching on the GHD is heaven!!! I also got some Lacrosse balls this w/e and used them against the wall, on my upper back..... heaven+!!![/I]

[B]Warmup:[/B]
Easy 500 row, situps, ghd stretch & back ext, squats, pushups...

[B]WOD[/B]
5 rounds for time of:
20 pull-ups
20 hang snatch - 75# (45#)
20 double unders
(sub for double unders is 20 calories on the rower or 20 box jumps)
21:11 rx [I]Pullups took me forever, only one rip today, yay! :p[/I]

Oh, the programming that would be my coach, Pat Neill... feel free to stop by & say hello!

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[QUOTE=Deb Borbone;716250][B]12.28.2009-Monday[/B]
[I]Have had a sore low back or something since the pistols - may have strained something! (Amazing how much weaker one leg is than the other.) BUT I worked out anyway - feels better when Im warm and stretching on the GHD is heaven!!! I also got some Lacrosse balls this w/e and used them against the wall, on my upper back..... heaven+!!![/I]
[/QUOTE]

[B]Deb,[/B]

I have had my seven year old doing a flamenco on my back while I lie face down on the floor about three times a day. I know what you mean by heaven.

Back is feeling better but still gets stiff when I sit down for more than a few minutes. When I get up, I walk like Fred Sanford (which only members of this thread could truly appreciate!) for a minute or so.

So . . . sadly, pathetically, between my cold/flu thing and Mexico and now the back, I've only been to the gym twice in the last month, but I have been improvising.

12/26 and 27: REST, TRAVEL
(Had to fly home on the day after the latest knucklehead lit himself on fire on a plane— every person boarding my plane home was patted down and searched. Three hours late into Chicago, missed connection to Columbus. Only plane out yesterday was 9:30 PM, got home at 2AM.)

12/28:

WARMUP—
3 minutes on bike trainer (moderate intensity)
20 pushups
10 pullups
25 flutter kicks (4 count)

STRENGTH—
Bench Press
3x185
3x195
3x205
2x215
1x225

WOD—
21 Body Rows (with rings)
2:00 bike (max. intensity)
15 body rows
2:00 bike (max.)
9 body rows
2:00 bike

9:45

[B]Welcome, Paul[/B]

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CFCWU
DL
WU 135 185 225
245 270 300 325 345 355 365 pr

WOD 4 rounds
20 20# wallball shots @ 10'
20 pushup
8:10

Post WOD 3x15 knees to elbow

welcome Paul

m/55/180 CrossFitChesterton

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Once again, the work on this group is just awesome.

John J. --thanks for reminding me why I am grateful for not traveling this holiday.

Paul--welcome aboard. You made it. Enjoy your age.

John B and Deb B you two have got to be the most consistent people here.

John W. and John SR good luck with the recovery. Easy does it, but do it.;)

Pulled a groin muscle over a week ago and took a bunch of days off to recover. Long slow warm up today on stationary bike, rower, and treadmill. Very gentle back ext. and crunches on roman chair, push ups, pull up (def. no kips).

Did the work out from 091225: 1-10-1-20-1-30. Record total weight.

1---235
10--185
1---235
20--165
1---235
30--155 (cashed out at 22...finished w. breaks ) did not add reps 23-30 in total. total weight moved as rx'd: 9440 lbs.

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12/28/09

30 mins xbike - 7.1 miles

ROM exercises...back to formal PT tomorrow.

Only 2 days left to that magic 4 week post-op mark where I can start doing some limited upper body work. Very grateful that I had the foresight to take the gymnastics cert before surgery. Maybe I'll have a muscle-up before I can even start Squats or DLs again ! Right now I'm missing KBs the most.

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Greetings fellow mature CFers,

I turn 50 this March, have been CFing for 3 years (on my own, with a group, in two different affiliates, now back on my own).

I will be shifting away from mainpage-style metcons towards lower volume strength oriented work. This does my body better (past history with tendonitis issues).

Hope everyone is well.
--Wade

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Missed this one the other day and I wanted to try it
1 x 225
10x 185
1x 225 f
20x155
1x205
30x95







M/53/5'9"/185 and loving life

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[QUOTE=Wade Smith;716552]Greetings fellow mature CFers,[/QUOTE]

:rofl:

And this: [quote]"I'm not just old, I'm old and Badass"[/quote]

:rofl: I love it!

Went back to the gym today after four days off. Survived. We are doing metrics for the rest of the year so we can gauge our progress in 2010. And they are starting a Paleo challenge on the 3rd or 4th. I might join in. I did feel good when I did it in October.

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[QUOTE=Diane Mahoney;716593]

Went back to the gym today after four days off. Survived. We are doing metrics for the rest of the year so we can gauge our progress in 2010. And they are starting a Paleo challenge on the 3rd or 4th. I might join in. I did feel good when I did it in October.[/QUOTE]


what changed from beginning to end of the month?

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[QUOTE=Wade Smith;716552]Greetings fellow mature CFers,

I turn 50 this March, have been CFing for 3 years (on my own, with a group, in two different affiliates, now back on my own).

I will be shifting away from mainpage-style metcons towards lower volume strength oriented work. This does my body better (past history with tendonitis issues).

Hope everyone is well.
--Wade[/QUOTE]

Welcome Wade. My box moved more toward CFSB this summer and we can certainly see some results. Since Jun I've added 10lbs (I didn't really need) but my BF% is steady and pants still fit. I've seen steady improvement in all of my lifts. Pure metcons taken a little hit but since I'm still relatively new (1yr) to CF I haven't plateaued there yet.

Jeff

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[QUOTE=Pat Quigley;716608]what changed from beginning to end of the month?[/QUOTE]

I'm not sure what you mean? :shrug:

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Welcome Paul and Wade.

There are too many injuries here. Everyone be careful. Remember over-50 means that we should make some adjustments, and we should be smarter. Most of all we should be having fun, and it is hard to do that when we are hurt.

Today
I did CFWUx3 w/assisted dips and some assisted pull-ups and some regular.
I ran 6 mins. on treadmill

Then
OHS 3 sets of 10x55lbs.
Back squat 3 sets of 10x95lbs.

Then 2000m row in 8:48

Then ran 1 mile on treadmill.

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Welcome Wade.

I definitely gravitate more toward the heavy/strength stuff myself. I tend to injure myself more with the ballistic/high rep stuff. Et voila, my back injury doing cleans as part of a MetCon.

That said, I don't think I'd be losing blubber like I have been were it not for the MetCons on top of the strength stuff.

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[B]Wade[/B]! PM me if you'd like. I live in Hinesville and haven't found a counterpart in the area yet.

[B]12-29-09[/B]
Had big plans for this one but met a young 1LT doing some CFWU stuff and ended up chatting more than W'ingU. He found out I was a retired SF guy and it was off to the races since he plans on attending SFAS in the near future. Good kid. Anyway, I talked him into this:

10-9-8-7-6-5-4-3-2-1 DL #185
1-2-3-4-5-6-7-8-9-10 Press #95

We finished at about the same time. My time was 14:19.2

I really enjoyed working out with someone. Quite a motivator. I'll bet my Cindy would improve if I had someone to "compete" with.

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[QUOTE=John Scott Rezendes;716690]

10-9-8-7-6-5-4-3-2-1 DL #185
1-2-3-4-5-6-7-8-9-10 Press #95

We finished at about the same time. My time was 14:19.2

[/QUOTE]

Dude, that's a workout I'm going to try in another week or so when my back's all happy again. I'd call that Unlucky Elevens. :)

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[B]12.29.2009-Tuesday[/B]

Warmup - none really; packed (PACKED) gym.

[B]Strength:[/B]
Back Squats: 10,5,3,1
65, 75# warmup
85/95/ - then 105,115,125,145f, 145 (barely to parallel)
[I]Disappointing! I got 145 last time we did heavy squats (3/3/3/3/3) when it was warm out.[/I]


[B]WOD "J.T."[/B]
21 - 15 - 9
handstand push-ups
ring dips
push-ups
10:04 (box assist dips) [I]This was a toughie! Then 3 sets of 10 bench dips with feet up and a 25# dumbbell. Will I ever be able to do dips??:rolleyes:[/I]

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12/29/09

Back much better, but still a touch wonky/stiff and I'm protecting it until the weekend. Limits what I can do

WARMUP—
1/2 mile run (good pace)
20 pushups
10 band pullups
25 flutter kicks (4 count)

STRENGTH—
Dead hang pullups (no band, box or kip)
3-3-3-3-3-3

MetCon—
8 round Tabata on bike trainer (max. intensity)

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CFCWU
WOD
5 rounds
15 hang clean @ 115#
10 35# each arm KB push jerk
5 squat jump
13:07

m/55/180 CrossFitChesterton
welcome Wade and Paul

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Tuesday

[B]Warmup[/B], whatever

[B]Strength[/B]. Back Squat 1x20 at 165# (PR)
[B]
WOD[/B]
Power cleans and jerks on the minute, 2x each minute
5 burpee penalty for bad form.

Rounds 1-10 115#, Rounds 11-15 125#, Had more in me. Could have scaled up more.

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worked out at home today. 30 minutes of stationary cycling.

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100 pull-ups for time. 10:55

This is over two minutes worse than my previous effort, but my previous effort included lots of less than legit pull-ups; this time, almost all of them were legit. :)

Used a narrower bar which I thought would be easier, but the bar spun somewhat, which was not easier.

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[QUOTE=Jim Cordes;717117]100 pull-ups for time. 10:55

This is over two minutes worse than my previous effort, but my previous effort included lots of less than legit pull-ups; this time, almost all of them were legit. :)
[/QUOTE]

Jim, That's awesome, man.

By contrast, I was doing sets of [B]3[/B] dead hang pullups as my strength routine last night (and I'm sore today from them).

Were those kipping or dead hang? Both?

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I so want kipping pullups by my birthday in April. I think it could happen. I'm still using three bands, but they're getting quite a bit easier and the kip seems to be evolving naturally. I hope.

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[QUOTE=John Jaeckel;717137]Jim, That's awesome, man.

By contrast, I was doing sets of [B]3[/B] dead hang pullups as my strength routine last night (and I'm sore today from them).

Were those kipping or dead hang? Both?[/QUOTE]

Kipping. Started with 16 consecutive, then deteriorated to 3 to 5 between rests at the end.

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[QUOTE=Diane Mahoney;717140]I so want kipping pullups by my birthday in April. I think it could happen. I'm still using three bands, but they're getting quite a bit easier and the kip seems to be evolving naturally. I hope.[/QUOTE]

Me, too. Big problem for me is I am really inflexible through my shoulders so I have a hard time getting much out of that forward push, before the kip up. But honestly, it's one thing in the CF repertoire I just haven't worked on much.

Jim, kipping or not, that's impressive, man.

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I'm with you guys on the kipping. Too many shoudler issue. Pull ups are easier straight up and down. I am working on a kip the comes into play as I pull up and raise my legs somewhat---I can then generate some momentum by forcefully lowering my legs and enhance the speed from the middle to end of the pull up.

The main site was on a rest day. I had time over the weekend to watch a bunch of training videos on POSE and Chi running. So after my usual warm up, I did the POSE training exercises and then went to a treadmill to practice. Did a few two minute runs at 3.o speed.

As a workout, I did 8 minute Tabata Pose running with the treadmill at 4.5. This running has a different sensation. The stride length and posture are different from the way I used to run. HOWEVER, no knee pain!:run::run::pepper: