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[B]12.30.2009-Wednesday

Strength:[/B]
Push press: 10/5/3/1
45/55/65/75-85-95-105-110(f) [I]I was happy with that considering of all the shoulder stuff we did this week.[/I]

[B]WOD[/B]
AMRAP in 15 minutes of:
30 ring rows
5 burpees
30 kettlebell swings - 24kg (16kg)
5 burpees

4 Rounds exactly

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[B]Wednesday, 12/30/09[/B]

[B]Warmup[/B] 2x, 400m Run, 10 pullups, 10 back extensions, 10 airsquats

[B]Strength[/B], Push Press, 1-1-1-1-1 135, 155, 156, 175 (f), 155

[B]Metcon[/B], 5k row, 21:36

Rowing sucks.

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Deb,

Let me guess, the ring rows were the ones that took the longest.

12/30/09

WARMUP
2:00 on the bike (moderate)
25 squats
20 pushups
20 PVC rollovers

STRENGTH
Standing press
5x5 95, 105, 120, 125, 125

WOD
21 Ring Dips (first few on my own, the rest with a light band)
Run 1/2 mile
15 Ring Dips (band)
Run 1/2 mile
9 Ring Dips (band)
Run 1/2 mile

21:49

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[B]12-30-09[/B]
WU:
5-10-15 lunges
5-7-10 #20 wallball shots
5-10-15 kipping pullups
50-50-50 SU
1000m C2 @ 4:37

WOD
21-15-9
HSPU/Ring dips/pushups
as Rx'd (but with plenty of breaks on the HSPUs & ring dips)
23:36.3

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Do you get tears in your eyes when you PR? Man, I love CrossFit. :pepper: When I started CrossFit in August or September of 08, I couldn't squat. Not even body weight.

Tonight I did Squat 1-1-1-1-1-1-1 and ended up at body wt. PR (270 lbs.)

Got my first kipping pull up and double under tonight too. :rofl:

squat to 14" target: 175-185-205-225-245-265-270 (PR)

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Thats great work Bill:pepper:

CFCWU

Front Squat 1@ 65-95-115-135-145-155-175-185-195

WOD 3 Rounds
30 65# barbell racked Lunge
15 24" Box Jump
15 Pullup

12:57

m/55/181 CrossFitChesterton

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Nice to see everyone is still at it. The Holidays and moving our affiliate are keeping me busy. Down for a few days with a cold. Now that our equipment is moved and only 5 min from my house I am hoping to get consistent.
Still doing the MEBB work outs. Gaining a few pounds not sure I like that, but definitely getting stronger.

Did this tonight;
M.E. Push Jerk 3-3-3-1-1-1

[B]165,175,175,180,185,200 (PR)[/B]

failed at 175 third rep 3rd set but dropped it cleaned it, jerked it. 185 felt great… got down quick and locked out…seemed easy, so went for 200, failed first try but rested bar in rack position and jerked it, felt more like a push press, than a push jerk, wasn’t pretty but it was locked out overhead

Rest 5 min, then:

AMRAP 5 min:

3 power cleans, 135 lbs
6 push-ups (bar push ups)
9 squats

Rest exactly 1 minute, then repeat twice for a total of 3 cycles. Record number of rounds for each cycle.

[B]7 rounds +2 cleans, 7 rounds, 6 rounds +3 cleans +3 push-ups[/B]

Posterior Chain work: 3 x 10 hip extentions

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12/30/09

30 min - xBike 7.2 miles
ROm exercises

Tomorrows the big day when I find out if I can expand to some upper body work or whether I have to continue with standard PT for 2 more weeks.
Kind of like Ground Hog's day on New Year's eve.

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[QUOTE=Bill Houghton;717302]Do you get tears in your eyes when you PR? Man, I love CrossFit. :pepper: When I started CrossFit in August or September of 08, I couldn't squat. Not even body weight.

Tonight I did Squat 1-1-1-1-1-1-1 and ended up at body wt. PR (270 lbs.)

Got my first kipping pull up and double under tonight too. :rofl:

squat to 14" target: 175-185-205-225-245-265-270 (PR)[/QUOTE]

Bill, that is OUTSTANDING.

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[QUOTE=Terry Dickman;717382]Nice to see everyone is still at it. The Holidays and moving our affiliate are keeping me busy. Down for a few days with a cold. Now that our equipment is moved and only 5 min from my house I am hoping to get consistent.
Still doing the MEBB work outs. Gaining a few pounds not sure I like that, but definitely getting stronger
[/QUOTE]

[B]Terry, [/B] I"m following more of a CFSB program. I've gained about 10# but my BF% is pretty flat so I know I've picked up some muscle (my numbers show it). I know I'm being lazy but what's the elevator speech on MEBB? What's the difference between that and CFSB?

[B]
All,[/B] There are some pretty good numbers flying around here. I'd be up for our own 8 week Master Div competition if you want to give it a try.


Everyone have a safe and Happy New Years eve. It's my son's 11th birthday so we have [B]BIG[/B] plans. :)

Jeff

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Gotta be 50 to be in the Masters Division? 45? Apply a handicap by age?

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[QUOTE=John Jaeckel;717471]Gotta be 50 to be in the Masters Division? 45? Apply a handicap by age?[/QUOTE]

Oops, Sorry John, remember your'e not lucky enough to have turned the Big Five Oh yet. How about a comp among the thread?

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Hey Jeff,
MEBB - is Coach Michael Rutherford's Max Effort Black Box
his blog link is here. WFS [url]http://www.coachrut.blogspot.com/[/url]
Danny Lehr my partner and one of our trainers attended one of his Seminars at Catalyst Athletics. So he is doing my programming, great stuff.

There is a post on Dutch Lowy's Blog that explains your question much better than I can. I pasted his post below, you can also read it here.
WFS [url]http://www.dutchlowy.com/2009/05/07/mebb-vs-cfsb/[/url]

[B]Post from Dutch Lowy's Blog[/B]
[I]I got a question from Dave yesterday about MEBB vs CFSB. I can always count on him to come up with something i haven’t thought about yet. Thank You. I thought this may interest ya’ll so here it is.

I was reading through some old articles this weekend (Coach Rutherford’s MEBB, Robb Wolf’s two on Power Bias) and it got me wondering what you thought of the MEBB vs. Jeff Martin’s Strength Bias program. Do you like one construct better than the other? Or do they both have different strengths? I guess I was just wanted to know what your thoughts about the two programs are.

I like the theory behind both programs (MEBB and CFSB). They both want you to get strong while not loosing your conditioning. Strength is not at odds with conditioning so i like how they are treated with these programs.

CFSB has a set rep scheme at either 3 or 5 reps for the first 5 weeks then you work for a 1rm on week 6 then back off and start over at week 8. It recommends limited movements which i think may blunt your progress. (squat, press, fs, deadlift)

MEBB takes a different approach. It allows for many more variations of both movements and rep schemes. It also does something that the CFSB doesnt do. It includes the olympic lifts. They are a big part of CF and of utmost importance when you are talking about developing useful power. Who cares if you can squat 700 lbs if you can’t sprint 40m. Have you ever seen an o-lifter sprint or box jump? Amazing!

I also like that Rutman includes some posterior chain work.
CFSB doesn’t really need to because of the consistent work with the deadlift and low bar back squat.

Which is better?
It totally depends on your exposure to CF and the lifts. In the CFSB article they discuss the need to be proficient in the movements prescribed. This is also true for MEBB. You can’t flourish if your squat sucks…in either program. So as CFSB suggests take your time to learn the lifts. Find someone that knows them and pay them to teach you. It is worth it. There is nothing better than hands on coaching.

Learn the snatch and Clean and Jerk and you will be a better athlete for it.
If i were to take one of the two programs…There is no doubt MEBB would be better.

I do a hybrid program with some influence from Max and Rutman. I like the o-lifts first for explosive power. I usually do some varient of them in my training before anything else. This is followed by a strength move (squat, press, dead, ohs…) for a higher rep count. I think it is important for Crossfitters to be able to move relatively heavy loads at relatively high reps (10-20 reps). I will finsish that off with 2 or 3 sets of 3 or 4 reps. All of this will usually be followed by some short metcon such as CFSB and MEBB prescribe.
I love Robb’s stuff and usually incorporate it into metcons[/I]

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Some really good stuff here, guys! :D

And I agree that rowing sucks! I did 2000m today in 9:07.9. And then I did some deadlifts. Did not hit my PR. We've been doing metrics the past two weeks so we can compare stuff after the gym's Paleo Challenge (only 30 days). Rowing was about all I could do today 'cause my body is so beat up!

Tomorrow is rest day. Really looking forward to that and some clean eating. :cool:

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Where are the Resolutions on this thread?!

I'll go first:

- Lose another 8 pounds (200)
- Dead-lift 2x my weight (400- DUH!)
- Rear squat 315
- shoulder press 185 (CF total 900)
- bench press 275
- Cindy 20 rounds
- 10 dead-hang pullups
- Master kipping pullup
- OHS 135
- Total cholesterol under 240 w/o statins (high HDL)

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[QUOTE=John Jaeckel;717585]Where are the Resolutions on this thread?!

I'll go first:

- Lose another 8 pounds (200)
- Dead-lift 2x my weight (400- DUH!)
- Rear squat 315
- shoulder press 185 (CF total 900)
- bench press 275
- Cindy 20 rounds
- 10 dead-hang pullups
- Master kipping pullup
- OHS 135
- Total cholesterol under 240 w/o statins (high HDL)[/QUOTE]

I'll play.

* Deadlift 2x bodyweight (310#-320#)
* Clean and jerk bodyweight (155#-160#)
* And the biggie: 48 straight pull-ups on or before 6/7/2010, my 48th birthday.

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Today
Modified “Angie”
50 pulll-ups (9:55)
100 push-ups (10:44)
100 sit-ups (6:40)
100 squats (5:00)
For time
My time: 32:24

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[B]12-31-09[/B]
Supposed to be a rest day, and yet once again I was drawn outside by the beautiful weather...65-ish and sunny. So, I went to the track, walked 1.25 miles and ran 1.25 miles. Every running step was torture but my plan is to get to 3 miles and if it just sucks too bad I'll hang up my running shoes and wait for that robotic knee surgery the futurists are always talking about. Did 6 x 100 m sprints barefoot (sprint? Ha! almost ashamed to qualify them as sprints) then went to the pool where I swam 500m in 12:37 and did 8x25m (swimming) sprints with 25 seconds of rest between each effort.

[B]Resolutions[/B]? Hell, I resolve not to kill my kids before their mother gets back from Iraq. That, to me, spells SUCCESS in 2010. Other than that I want to re-tile the bathroom and do so much crossfit and paleo that I'm ripped like a movie ticket by October. I'm just a simple man....

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Happy New Year!!
I have never been big on resolutions in the past but this year I do have a few and all are Crossfit related. Without going into a long list my goal is by this time next year or hopefully sooner I want to be able to do ALL the main site WOD's as RX'd. I don't have to be fast but I want to finish them all. If I accomplish this the second should be easy? I want to be 175# again. And my last one which will make the other 2 much more attainable I want to open a Crossfit Box in my area.

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Terry, Thanks for posting all that. I'll check out those links.


[B]Thursday, 12/31/09 (also my Son's 11th birthday)[/B]

[B]WU[/B] basic stuff at the box

[B]Strength[/B] Snatch Grip Deadlifts 5x-5, 135, 135, 155, 175, 175

[B]Metcon[/B] (Cindy like) 20x, on the minute, 5 pullups, 10 pushups, 15 squats

I've got to give some thoughts to CF goals. My bandwidth for goals lately has been filled with work and family related stuff. I like the "All WODS Rx" and some benchmarks like Jim mentioned, DL 2x BW, Clean and Jerk 1x BW. I haven't been running much so I like to get a few short races in this year. The Warrior Dash looks fun.

Happy New Year everyone.

Jeff

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[QUOTE=Paul Manfre;717781]Happy New Year!!
I have never been big on resolutions in the past but this year I do have a few and all are Crossfit related. Without going into a long list my goal is by this time next year or hopefully sooner I want to be able to do ALL the main site WOD's as RX'd. I don't have to be fast but I want to finish them all. If I accomplish this the second should be easy? I want to be 175# again. And my last one which will make the other 2 much more attainable I want to open a Crossfit Box in my area.[/QUOTE]
Well today was not a good start. I only did 14 rounds of Cindy I was looking for 20 and my best was 18. I don't know if it's all the missed workouts, poor eating or the non stop work load since Thanksgiving to now? Maybe not enough rest between my warm up and the WOD. I generally do what I call my Tabata Triathlon. 20 sec on 10 off on Row, Bike and run. The only rest is how long it takes you to set up for the next exercise. Try it/ Happy New year again. It can only get better from here.

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WTG [B]Bill!![/B]

[B]Jeff [/B]- Happy Birthday to your son.

[QUOTE]
Deb,

Let me guess, the ring rows were the ones that took the longest.
[/QUOTE]


Actually I retweaked my back the first couple KB swings...thats what took so long, had to break all the sets. Didn't seem THAT bad, little achy when done. Iced it, seemed like it was ok yesterday am. I figured Id carefully try yesterday's WOD, subbing or doing half. Mistake!

[B]12.31.2009-Thursday[/B]
Complete for following for time:
21, 18, 15, 12, 9, 6, 3
front squats - 135# (95#)
push-ups - hands on the barbell
3, 6, 9, 12, 15, 18, 21
deadlifts - 135# (95#)
push-ups - hands on the barbell

DNF - three reps into FS my back YELLED :censored:!! Going to have to let it settle down for a while.

HAPPY NEW YEAR ALL!

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[QUOTE=John Scott Rezendes;717687][B]12-31-09[/B]
Supposed to be a rest day, and yet once again I was drawn outside by the beautiful weather...65-ish and sunny. So, I went to the track, walked 1.25 miles and ran 1.25 miles. Every running step was torture but my plan is to get to 3 miles and if it just sucks too bad I'll hang up my running shoes and wait for that robotic knee surgery the futurists are always talking about. Did 6 x 100 m sprints barefoot (sprint? Ha! almost ashamed to qualify them as sprints) then went to the pool where I swam 500m in 12:37 and did 8x25m (swimming) sprints with 25 seconds of rest between each effort.

[B]Resolutions[/B]? Hell, I resolve not to kill my kids before their mother gets back from Iraq. That, to me, spells SUCCESS in 2010. Other than that I want to re-tile the bathroom and do so much crossfit and paleo that I'm [B]ripped like a movie ticket by October[/B]. I'm just a simple man....[/QUOTE]
:D Good one, John, gotta remember that.

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[B]12/31/09:[/B]

REST (with a deserved fall off the wagon last night, back on today)

[B]01/01/10:[/B]

WARMUP:
25 squats
20 pushups
10 pullups

WOD:

"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups (light band)
10 Push-ups (all clean)
15 Squats

14 and 5 pullups [B](p.r.)[/B]

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Happy Holidays Everyone!

I've been over on the C.A. board doing their O-lift programing. Didn't think it would be cool to post it here anymore. I love having structure towards an obvious goal again, something for me that's hard to find without being part of an affiliate.

There's lots to learn yet.

I've been watching some nice work here ... keep up the firebreathing!

Deb - you are doing kinda beastly (in a good way) :kicking0: ! Way to scale up those upper body weights.

Wishing ya'll a strong and injury-free New Year!
My birthday is coming next week then it's time to drop the alcohol and sweets for 8 weeks (an annual ritual).

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did the 091231 workout. Completed "Angie" in the slowest of all trials since starting Xfit. Being careful around recently rehabed parts. Avoided getting too close to flat out on the GHD for the sit ups (going below parallel a few weeks ago contributed to groin ab. pull). Air squat depth set at 2' by exercise ball. Completed the 100 pull ups, 100 push ups, 100 sit ups, and 100 squats in 25:26.

At this point, I'm just glad to be back in the gym and not in physical therapy.

Happy New Years all.:notworth::notworth::notworth:

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Today
Ran 1.5 miles on the road in 13:00.
Had to stop because my right calf tightened up. Had planned to make it a 5k.

Did modified “Grace” w/60lbs.
My time: 1:53

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1/1/10

30 mins xbike -7.2 miles
ROM exercises

Still waiting to hear from Doc about expanding my range of activity.

[B]Pat and John S. R.[/B] Rehab and PT may suck but remember, it beats the hell out of the alternatve !

Happy New Year to all.

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[QUOTE]Pat and John S. R. Rehab and PT may suck but remember, it beats the hell out of the alternatve ![/QUOTE]
Agree! count our blessings.....

[B]Linda![/B] Nice to see you; I always liked reading the ladies' workouts here; miss your and Diane Dennis' posts, inspiring! In fact I'll add in
Diane's single leg work once my back allows, I think that will help my Olifts. Rest day today (gym closed for painting) and tomorrow. Hope to be able to do something Monday.

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Did Barbra today. 39:46. VERY SORE at this moment and I have a stiff neck. At least tomorrow is a rest day.

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The Globo was PACKED!

[B]WU[/B] 2x, 400 run, 10 pullups, 10 pushups, 10 back ext

[B]Strength[/B] Thrusters 3-3-3 115#, 135, 145

[B]WOD[/B] Barbara, 27:11 (4:22)(5:41)(5:32)(6:13)(5:45)

Attempted to cash out with a 1/2 mile run and cramped up. I guess the 250 squats in Barbara were enough.:bonk:

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So I went with my son to the box today so he could work out and I could hang out and talk with the crew.
Grabbed a piece of PVC and started doing some shoulder stretching and "dislocates" and guess what ? NO shoulder pain and great range of motion.

It took hip surgery for me to get the rest I needed to allow my shoulder to heal. Looks like I got a 2 for 1 deal out of this.

I've been working so long with some kind of pain that I just accepted it as normal
I'm gonna start up everything real SLOW when I can. I kind of like this "no pain" thing.

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So, after an intense "Cindy" yesterday, I go into the box today for the first time since 12/18 for this little beaut.

WARMUP:
:30 on/:15 rest
Jumping Jacks
Burpees
Squats
Mountain Climbers
Air Thrusters
Jumping Jacks

STRENGTH:
Rope Pullups 5x5
Ring Dips 5x10 (only used a band on the last two sets!)

WOD:
10 rounds, alternating ea. exercise with a partner—

20 wall balls (16 lb.)
10 burpees
20 k-bell swings (53 lb.)
10 box jumps
20 ball slams (20 lb.)

31:15 (My partner was a very nice and athletic lady named Sarah who made this old rodeo clown look good)

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1/1/2010 WOD.

400 m lunges: 15:25.

This wasn't the agonizingly painful workout I was expecting; only moderate agony, so I have that going for me. First 200 m went pretty fast, but my form sucked. Becky helped with a couple pointers to keep my back straight, which slowed me down a little but really improved my form.

Happy New Year!

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[QUOTE=Jeff Kilinski;718152]
[B]WOD[/B] Barbara, 27:11 (4:22)(5:41)(5:32)(6:13)(5:45)

[/QUOTE]

Every second counts. Except mine was off by 22. Barbara 27:33

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[QUOTE=John Scott Rezendes;716690][B]Wade[/B]! PM me if you'd like. I live in Hinesville and haven't found a counterpart in the area yet.[/QUOTE] Will do. I'll PM later today.

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John W. good to hear about your recovery.


Hiked for an hour in South Mountain. Found some interesting applications of "POSE" even while hiking. I can now see how I developed tendonitis and later tendonosis in my toes. This positioning of the foot for a push off the ball of the foot fells, so far, appears to be part of the solution. The forward lean takes much of the pounding off the knees.

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Good link to Whole9 "Beware of the Sexy Metcon"


WFS [URL="http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/"]http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/[/URL]


Good to see a lot of us on the mend.

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[QUOTE=Jeff Kilinski;718302]Good link to Whole9 "Beware of the Sexy Metcon"


WFS [URL="http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/"]http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/[/URL]


Good to see a lot of us on the mend.[/QUOTE]

Jeff, That's a great blog and a great site. I've bookmarked it. Thx

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1/2/10

40 min xbike- 9.6 miles
ROM exercises.