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[B]6-25-10[/B]

[B]JOHN W[/B]! Heck yeah, man! Cindy it is. Glad to hear the re-surfacing is starting to work. I'm 56 weeks post-op on the knee and still can't run on it. I have to wait for my wife to finish this deployment before I can get it re-scoped. Still, I manage to work around the knee and squats, etc don't bother it too much.

[B]Terry & John[/B], Yeah, mostly it is an experiment. I really like the Paleo concept and have pretty much left the Zone behind...though, now, after 60 days I am rather OCD about counting the calories and logging food on FitDay. My wife comes home for two weeks of mid-tour leave next week so I am certain to fall off the wagon for a while. But, I agree with Terry; it's much more pleasant to rely on performance/look/feel than the scale.

WU: 1600m C2/150x4 count flutter kicks

SS (working sets only displayed)
OHS 105#x5x3
Press 115x5x3
Power Clean 135#x3x5

WOD
start every set with 45#(x2 plates) 50meter farmers carry
10-1/1-10 of
reverse hypers/dips
16:14

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John W Glad to hear your back on track:pepper:

WU
2x20 GHD back extensions
2x25 GHD situps
2x10 45# O/H walking lunge

C&J
95
115
125
135
155
175
185 F

snatch 95 115 125 135 my form stinks
run 3/4 mile, 3 rounds rest as needed between rounds

m/55/178 CrossFitChesterton

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6/25/10
Okay...gotta remember...baby steps.
Nothing for serious time yet.

AM - Physical Therapy
10 min Stationary bike
20 air squats
Mobiity exercises/stretching

Mid-day
1 mile walk w/ 1 crutch - 23 min (I can walk faster with 2 crutches !) :crutch00:

PM
Row (Gently) 1500 - 6:46.4
Bench press
W/U - 45 x 10, 95 x 10, 135 x 10, 185 x 5
Work - 225 x 5 x 5

1 arm KB swings L/R (25#) - 3x10

And for all your kind words, :thanx: :broc: :pepper:

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Mismarked my earlier post, those days should have been 6/23-25. Oh well . . .

06.25.10:

MetCon
1 mile Farmer Carry with 16 kg k-bells
24:30

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[B]WU:[/B]

150 single unders

3x10

Air Squats
pushups

[B]WOD:[/B]

3 RFT

15 30# Dumb bell Thrusters
30 Floor(Butterfly) Sit ups

6:56

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6-26-10
WOD 1

AMRAP 15 minutes:

3 Handstand push-ups
run 400 m
3 front squats, 185 lbs
run 400 m
Rest 10 minutes, then repeat.

[B]3 rounds first time[/B]
[B]3 rounds second time[/B].
Second AMRAP was better, F-squats unbroken, I pushed harder and got to the wall but buzzer went off before could get 1 HSPU in.

19 days, 11 hours, 17 minutes to Game time

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[B]06.26.2010-Saturday[/B]
Kind of a lazy day.

Warmup: Run 400m, squats, OHS, pushups, et al., shoulder mobility & stretch

[B]WOD:[/B]
"Cindy"
complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Best Cindy ever in terms of reps (only 13+5). Gotta be careful with form with the shoulder. Chest to abmat every rep, pullups MUCH better, no broken squats + hip snap every time.... Only one little rip.

[B]Strength:[/B]
3x5 DL at 185# (75%)

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Visiting my daughter and family in Sherman Oaks for a few days. got my daughter to attend the beginners class at Valley Crossfit. Becca Voight conducted the workout. Very creative. Involved jogging, lopping, skipping, crab walks, ladder steps, squats, tumbles, and crawling under a stack of pads. Next was a warm up and practice of pass throughs and OH squats. Met-con: 4 RFT: 20 OH Squats, 15 lateral side jumps (or single leg toe touches for 30), 10 pushups, and 5 non- push up burpees.

Fun morning, I am hoping that my daughter will make the time to become a regular. She has spent the past five years devoted to the care of her sons. The older boy is special needs and has had multiple therapies over town. He has been diagnosed as autistic and asperger's. He has made wonderful progress. The younger boy starts school Monday and she will finally have a few hours in the AM to herself.

If any of you going to state or regionals check out Becca, she is very impressive.

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[quote=Stephen R. Lampl;802194]Bill,

Nice work! I love handstands, even though I'm not very good at them.....yet. Still need support most of the time. Coach wants to do a variant tomorrow of the workout you did today. I call those "Sneaky Pete WODs" 'cause they look so innocuous and only go for 10 or 15 minutes.......SHEESH! Killers!

Did you come out to CA (Poway)? We're about 7.5 hours north of there (NE of Yosemite Nat'l park) in the Sierra Foothills.[/quote]

Thanks, Steve!

"Sneaky Pete WODs" I love it!:rofl:

Jason asked me what Thought of it & I told him "It sucked!";)
But it was good! I don't know which part was worse, though the 100m runs were 50m downhill & 50m up!

I was traveling around Southwest CA & just got in an hour or so ago! Back to the Midwest heat & humidity.

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[I][B]100626 SATURDAY

Last day of the "Share the Pain" week long promotional effort at CF Sonora.....

Team WOD Day....

Warm-up:
[/B][/I]400m run
DROM
Arm Circles
Pass thoughs
10 GHD sit-ups
10 Hip extensions
10 Pull-ups
10 Ring-dips
15 OHS
10 Push-ups
Foam/Roll / Stretching

[I][B]WOD: AMRAP in 12:00 of
[/B][/I]5 Calorie Row
7 Box Jumps - 24"/20"/Scale
7 KTEs
7 Double Unders / 14 Singles
7 Wall Ball Shots 20#/14#/Scaled

[B]SCORE = 5 rounds + 4 stations [/B](9:00 a.m. class)
[B]SCORE = 6 rounds [/B](11:00 a.m. class)
[I]This was a "butt kicker", but still a ton of fun.....

Did 100 Legs lifts between classes (1 set, unbroken)

[/I][B]Skill Work:
[/B]Overhead Squats
10 X 2 X 18#
1 X 5 X 45# (UGLY!!!)
2 X 5 X 28#
[I]Lots of work needed on these[/I]

Double Under Practice - about 30:00 throughout the morning. Best I got was 4 in a row........BLEH!

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bike 15 mile to box

WU
2x20 GHD backextensions
10 windshield wipers
5 windshield wipers

Team WOD
3 teams of 4 each

row 400K
300 pullup
400 pushup
500 squat
row 2K

bike 15 mile back

m/55/178 CrossFitChesterton

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6/26/10 :crutch00:
AM
Row 1500 - 6:32.1

5 rounds
30 12" step ups (Use 2 PVC pipes for support)
20 KB Russian swings, 1 pood
13:10

4 x 100m walk w/out crutches on 1 min rest - 1:53, 1:45, 1:39, 1:23 (Smokin' !)

PM
xBike 30 min
Home PT exercises

1/4 Angie (25 - pull ups, push ups, 90 degree air squats, sit ups- Not for time)

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[I][B]100627 SUNDAY

ZZZZZZZZZZZZZZZZzzzzzzzzzz..........[/B][/I]

[B]REST DAY TODAY![/B]

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6-27-10
WOD 1:

AMRAP 20 minutes:

15 deadlifts, 185 lbs
15 pull-ups
[B]9 rounds, +15+12[/B] (tried to complete 10 rounds, but did pull-ups in sets of 3 last round, no grip left)

Rest 3 + hours, then

WOD 2:

run 5 x 1 k (1:30pm 101 deg)

1 @ 70 % time [B]5:26[/B]
rest 3:37
1 @ 80% time [B]5:08[/B]
rest 4:10
1 @ 90% time [B]5:00[/B]
rest 4:51
1 @ 100% time [B]4:29[/B]
rest 4:01
1 @ 60% time [B]5:53[/B]

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6/27/10
AM
Indian Club drills
KB drills
1 arm KB swings L/R (25#) - 3/10

Press
45x10
65x10
95x8
135x3x5

DB Hang Clean L/R (30#) 3x10
Kroc Rows L/R (65#) 1x20

Walk 8 x 100m w/ no crutches on 1 min. rest :run:
(1:33, 1:30, 1:28. 1:25, 1:25, 1:23, 1:22, 1:20)

PM
30 min xbike
Home PT exercises
:crutch00:

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[quote=Terry Dickman;803246][I][B].....6-27-10.......run 5 x 1 k (1:30pm 101 deg)[/B][/I][/quote]

That had to be uncomfortable as ........ Was down in Modesto today running errands, so felt the heat.

[B]John W.,

[/B]How's the hip feeling? Looks like your workouts are going great!

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6/26 Workout

Kaboa session. [url]http://www.robkaman.info/[/url] [url]http://www.youtube.com/watch?v=rVAGdrC5Pa0[/url] (Both WFS) Awesome stress relief!

6/28 WOD

3 Rounds for Time of
20 Right Arm DB Thrusters
20 Push Ups
20 Left Arm DB Thrusters
20 Push Ups

19:03 @ 35# dumbell. Don't kid yourself, this is tougher than it looks. My goal was perfect chest to deck pushups, and I got damn close. Really pleased with my good form throughout the WOD. Arms totally fried. First set of DB thrusters was 20 straight, but they soon devolved to 5 and even 4 at a time. Spent a lot of energy picking up and racking the DB after dropping for rest. Pushups devolved to 1 at a time about halfway through the WOD, but I really wanted to keep them perfect.

Worked with Augie and exchanged stories of being frat boys at UCLA in the 1980's.

The Claw

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06.26-28:

Worked in the mornings at hunting lease, Sat., Sun., and today: carrying 50 lb. sacks of corn and salt blocks about 1/4-1/2 mile at a time, climbing trees, etc. The work in the trees is the most exhausting. Very taxing on the lats, traps and biceps.

06.28.10:
Month 4, De-Load week, Wendler 5/3/1, Dead Lift Day

Full Body Stretch
DL
5x135
5x170
5x205

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[B]06.27.2010-Sunday - REST DAY[/B]
AM: 30 Burpees 15# Vest



[B]06.28.2010-Monday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup: Jumprope (insane, I can no longer do single unders), step & stretch, step & up, lunge & twist, empty coat, floor dusters, shoulder mobility, OHS PVC drill - foam roll, trigger point & stretching

[B]WOD
Tabata Mash-up:[/B]
hang clean - 115# (75#)
bottom to bottom squats
[B]207 Rx[/B] Boy the squats were burners!

[B]The finisher:[/B]
row max meters in 3 minutes
[B]741[/B] Can def do better, gotta push to the max & stop thinking I cant breathe!;)
[B]
Strength: Strict Press 3x5@75%[/B]
Did this with 65#, still think its too smooth and easy, need to retest 1RM

3x10 Bent Row 65#
3x10 Dumbbell Row 15# each side
2x10 Protraction 15#
2x10 Retraction 15#
3x10 V raise (traps) on Swiss ball 10#

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[B]WU:[/B]
3x10

Air squats
Sit ups
Pull ups (Kipping!)

[B]WOD:[/B]
5 RFT

5 115# Front squats
10 kneeling of the 24" Box AKA "Stinkbugs"

5:54!

Beat one of the Animals in our box! :pepper: This means I've got to up the weight and/or change the scaling on the HSPUs!

BTW, Steve, love the new picture!

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[quote=Deb Borbone;803646][I][B]".....(insane, I can no longer do single unders),"[/B][/I][/quote]

[B]Deb,

[/B]That [I][B]is insane! [/B][/I]Why in the world is it that DUs are so elusive.......And I used to think I'd never kip........ha!

[quote=William Hoogsteden;803737][B]WU:[/B]
3x10

Air squats
Sit ups
Pull ups (Kipping!)

[B]WOD:[/B]
5 RFT

5 115# Front squats
10 kneeling of the 24" Box AKA "Stinkbugs"

5:54!

Beat one of the Animals in our box! :pepper: This means I've got to up the weight and/or change the scaling on the HSPUs!

BTW, Steve, love the new picture![/quote]

[B]Bill,

[/B]Props on showing one of your "younger" firebreathers that us "older" folks can "bring it" too!

Thanks on the avatar picture!

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[I][B]100628 MONDAY

Warm-up: Modified CF Sonora WU
[/B][/I]400m walk
DROM
Arm Circles
Pass Throughs
Push-ups X 10
Squats X 15

[I][B]WOD: 3 Rounds for Time of:
[/B][/I]15 Squat Cleans - 35# Dumbbells
15 Push-ups
400m Run
[B]TIME: 14:37
[/B][I]Did this workout at home at 4600 feet...talk about not being able to breathe! Cleans and runs were slow and broken. This one HURT![/I]

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[B]Stephen L[/B].- Hip is healing slowly but surely. Thanks for asking. Taking longer than expected as damage from first surgery hadn't completely healed before they went in the same incision and messed with the same soft tissue.
I asked if they could just put a damned zipper there to make it easier.

6/28/10
AM
Swim
W/U 100m
4x25m on :30 rest
8x50m on :30 rest
12x25m on :10 rest
Easy 100m

10 min walk in 4' deep water (not as easy as it sounds with a bum hip !)

Mid-day
Walk 1.75 miles w/ 1 crutch - 40 min

PM
3 rounds
20 squats (to 90 degrees only)
10 push ups
10 pull ups
10 Hang power cleans (75#)
6:50

4 x 100m walk w/out crutches
(1:25, 1:22, 1:20, 1:16)

JW :crutch00:

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[B]John W.,

[/B]Sorry to hear the hip is not cooperating fully.......from the looks of your log entries, it seems you're doing all the right things and then some! The Hydro-therapy work you mentioned today is HARD! Love the "zipper" comment!

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6/27 WU
3x20 GHD back ext
25 GHD situps
17 GHD situps
15 air squat
2x10 pullup
3x5 25# pullup

Snatch
5@65# 5ring dip after each set
5@85#
5@95#
5@115#
5@125 suckie

WOD 6 rounds
8 burpee to 24" box jump
12# push press @ 95#
sprint or run 60 yard and back

15:30

m/55/178 CrossFitChesterton

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[I][B]100629 TUESDAY

Warm-up:
[/B][/I]800m Run
DROM
Arm Circles / Swings
10 Hip Extensions
10 GHD sit-ups
10 Wall Balls X 20#
10 Box Jumps
20 Push-ups

[I][B]Strength Work: Shoulder Press 1, 1, 1, 1, 1.
[/B][/I]Warm-up
75# X 5
95# X 3
Working:
105# X 1
115# X 1
[B]125# X 1[/B] (ties post-reset PR).
130# X F
130# X F

[I][B]WOD: For time:
[/B][/I]10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of Push Press 115#/75#[B]---> 105#[/B]
2, 4, 6, 8, 10, 12, 14, 16, 18, 20 of Back Squat 115#/75#[B]---> 105#[/B]
[B]TIME = 18:28
[/B][I]This one was amazingly hard! Started out at 115#, could not lock out arms after 4th rep on second set. Dropped to 105# and was able to do them in very broken sets. Most I've ever used for a WOD with PPs. Back squats were broken last four or five sets, but I felt strong out of the bottom on [U]all reps[/U] for the first time ever since starting CF[/I]!

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06.29.10:
Month 4, De-Load Week, Wendler 5/3/1, Bench Press and Pullup Day

WARMUP:
20 pushups
20 SDHP (53 lb.)
20 PVC rollovers

STRENGTH:
BP
5x95, 5x120, 5x145
Pullups
5x#4 band, 5x#3 band, 5x#2 band

MetCon:
120 stairs/2 mile run with 30 lb. weight vest

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[B]06.29.2010-Tuesday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup - Row 500 (slow today 1:58), walk & stretch, walk & pull, lunge & twist, empty coat, floor wipers - shoulder mobility, trigger point balls & stretch.....

[B]WOD:[/B]
3 rounds for time of:
400 meter run
30 burpees
15 chest to bar pull-ups
[B]21:28 Modified[/B] Regular pullups - wasted a lot of time on the first set to get 5 chest to bars (all one at a time, high enough but not quite touching the bar) and my coach said, just do regular pullups. Work to be done!:)

[B]Strength:[/B]
Backsquat 5x5 75%
More squats with light weight, practicing speed.

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6/29/10
AM
Outpatient PT

PM
Row 1000m - 4:23.8

50-40-30-20-10
KB Swings (1 pood)
Sit ups
Leg raises (Had to do 1 leg raises, R/L)

23:53 - This actually put me in the range of the normal folks at the box. Most of whom scaled the WOD in some way. I may not be a smoke-farter (old, hobbled fire breather) at this point but at least I'm back in the park.

4 x 100m walk w/o crutches
(1:20, 1:16, 1:15, 1:13)
I'm going to stop doing these for time. They're hurting in way that doesn't seem therapeutic. Have to remember that this is a marathon and not a sprint.

JW :crutch00:

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[quote=Stephen R. Lampl;803774]
[B]Bill,

[/B]Props on showing one of your "younger" firebreathers that us "older" folks can "bring it" too!

Thanks on the avatar picture![/quote]

[B]Steve, [/B]

ROCK ON!;) That's my goal!

[B]WU:[/B]

200m run
100m run backward
50m Right sidestep
50m Left sidestep

Stretching

[B]WOD:[/B]
5 RFT
40m 95# Overhead walk
30 Wallball shots
40M 55# dumbbell Farmer's carry

28:34

(I wasn't the last! And I was surprised how the Overhead walk was the easiest of the three!)

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[quote=John Warkala;804269].....[I][B]I may not be a smoke-farter (old, hobbled fire breather)[/B][/I]. . . [/quote]
[B]John,

[/B]Absolutely LOVE the term......"smoke farter" Ha! That's plain AWESOME! And you are one in our book... Keep on a Rockin' it!

[quote=William Hoogsteden;804274][I][B]....ROCK ON!;) That's my goal![/B][/I]

[B]WOD:[/B]
5 RFT
40m 95# Overhead walk
30 Wallball shots
40M 55# dumbbell Farmer's carry

28:34

(I wasn't the last! And I was surprised how the Overhead walk was the easiest of the three!)[/quote]
Thanks, Bill. That's a great goal and makes us better and stronger for it.....

Great job on the main page WOD! Though we didn't do it at our box, I was wondering how in the devil I was going to scale it........Glad we didn't do it anyway - - the WOD we did was a gasser!

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6/29
WU run 1 mile
3 rounds Cindy
2x20 GHD back ext
3x10 45# back ext
2x12 45# O/H walking lunge
2x10 ring dip
WOD
50 situp
150 jump rope
50 45# snatch balance
50 situp
150 jump rope

15:39

m/55/178 CrossFitChesterton

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6-29-10
5 rounds each for time of:
-run 400 m
-15 kb swings, 53 lbs
-5 handstand push-ups
-run 400 m
-rest 2:00

[B]times; 5:14, 5:41, 5:52, 6:03; 5:42[/B]
lesson learned, hot spicy Mexican food at lunch and HSPUs...don't mix

Extra work-4 x 30 GHD sit-ups

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6/29 WOD (at Crossfit Invictus)

Five sets of:
Jerk x 1.1.1
(rest 5-7 seconds between jerk attempts)
Rest 20 seconds
Pull-Ups x 10 reps
Rest 3 minutes;

and then,
Every minute on the minute for 12 minutes of:
3 Hang Power Cleans
3 Front Squats
3 Jerks
(Use approximately 70-75% of your jerk weight.)

Push jerk 135-135-135-125-125. Failed at 155# and 145#, and then failed at 135# as I got tired. Should have worked more on the split jerk so I could have gotten lower below the bar, but felt unsure of myself getting off my feet with that much weight. Somewhat disappointed in these numbers. Also not stringing together 10 pull ups. I feel like both of these exercises could have been better. Not much sleep and crappy road food on way down to San Diego probably part of the problem.

12 minutes of 3 x HPC, 3 x front squat, 3 x jerks done at 95#. This was really tiring!

Thanks to Crossfit Invictus for letting me drop in.

The Claw

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[QUOTE=Terry Dickman;804575]lesson learned, hot spicy Mexican food at lunch and HSPUs...don't mix[/QUOTE]

:rofl:

Thanks for the tip!

The Claw

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[I][B]100630 WEDNESDAY - - REST DAY

Warm-up:
[/B][/I]800m Walk
800m Run (4:16)
DROM
Arm Circles
Pass Throughs
Double Unders 50 - 40 - 30 - 20 - 10 (intersperse with...)
Ab Mat Sit-ups 50 - 40 - 30 - 20 - 10.
15 Squats

[I][B]Strength/Skill: Find max Clean and Jerk[/B][/I]
[I]Warm-up:
[/I]75# X 5
95# x 3
[I]Working:
[/I]105# X 1
115# X 1
[B]135# X 1[/B] (ties previous 1 RM).
145# X Fail
145# X Fail

[I][B]WOD: For Time:
[/B][/I]400m run, 400m run backwards,
3 rounds of:
15 Kettlebell swings 2 Pood/1 Pood
9 Deadlifts @ 80% or 1 RM(305#) ---> 245#
[I]then[/I]
Finish with 400m run, 400m run backwards.
[B]TIME = Did Not Finish.
[/B][I]R/Hamstring blew out on rep nine of second set of dead lifts. I think I may have tried to "straight leg" the lift due to being so gassed. [/I]

[I][B]WOD #2: For Time:
[/B][/I]200 Ab-Mat sit-ups, anchored.
[B]TIME = 6:27[/B]

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[B]WU:[/B]
2x10
PVC Deadlifts
PVC OHS
Pushups
situpus
Stretching

[B]WOD:[/B]
3,3,3,3,3,3,3 Cleans

95, 115, 135, 145 (f, missed 1), 145, 145 (f, missed 1), 135

[I]My form got sloppy when I failed. As long as I got the form right it wasn't bad![/I]

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Stephen, great shot.

Pulled a hamstring last Saturday and spent the next 4 days icing and working range of motion. Still stiff and not at full range of motion.

Took a work out from last week. Kept the weight low and made sure that the following deadlifts were done w. as best form as I could.

Sunday 100627
Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

Did the DL's w. 225 and HSPU w. toes on the wall. Completed in 6:09.

Cool down w. 500 M row.

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[quote=William Hoogsteden;804764][B]WOD:[/B]
[I][B]3,3,3,3,3,3,3 Cleans

95, 115, 135, 145 (f, missed 1), 145, 145 (f, missed 1), 135[/B][B]

My form got sloppy when I failed. As long as I got the form right it wasn't bad![/B] [/I] [/quote]
[B]Bill,

[/B]Props on the solid cleans and working to get them right. That is my very problem......slow wrists and weak pulls from the ground. Seems like it's either go or no-go; form makes all the difference.

[quote=Pat Quigley;804834][I][B]Stephen, great shot.

Pulled a hamstring last Saturday and spent the next 4 days icing and working range of motion. Still stiff and not at full range of motion.[/B][B]

Took a work out from last week. Kept the weight low and made sure that the following deadlifts were done w. as best form as I could.[/B][/I] [/quote]
[B]Pat,

[/B]Seems like you've had a really fast recovery. Did you do any light workouts aside from ROM exercises and icing? I figured on working some of my weak points with other body parts for the next two weeks or more, but it seems you've just "gone for it" and it's working. Suggestions? Thanks in advance!

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6/30/10
Active rest day

Home PT exercises
40 min walk w/ 1 crutch - 1.7 miles

JW:crutch00: