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Today warmed up with 8 mile bicycle ride

Did modified “Grace” with 70lbs.
30 full squat C&J
My time: 6:15

Did Shoulder Press
10x70lbs.

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[I][B]090916 WEDNESDAY

[/B]First chance I've had to work out in a while.......

[B]Warm-up: Walking/Running [/B](well.......really......jogging)
[/I]Walk 5:00 at 4.0 MPH
Run/jog 800m at 5.5 MPH
Walk 1:00 at 4.0 MPH
Total time = 11:00
Total distance = .8 miles

[I][B]CFWU [/B](modified)

[B]WOD: Tabata Something Else
[/B][/I]Four "Tabata" cycles of 4:00 each exercise, working 20 seconds "on", resting 10 second ("off") for total of eight sets in each cycle. Total time = 16:00.
Pull-ups = 11/10/9/7/7/8/8/5 = [B]65[/B]
Push-ups = 12/12/11/8/7/5/6/5 = [B]66[/B]
Sit-ups = 15/15/14/14/13/13/13/13 = [B]110[/B]
Squats = 14/15/13/13/12/10/12/14 = [B]103
Total = 344

[/B][I]Last TSE was 355 as Rx'd on 090804. I felt good to get in a workout for the first time in a week or so. Pleasantly surprised I didn't lose more ground.......[/I]

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[B]Wednesday 090916[/B]
Front squat 3-3-3-3-3 reps

185,205,225,235 (PR),225

500m Row - 1:32 (PR)

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did the work out for 090915. This was 5 X 3 Front Squats. I tried holding the bar with 10's by my finger tips and could not get it racked on my shoulders. After a few sets of this, I reverted to my old style of racking the bar on the front deltoids with my arms up and crossed to hold the bar. Warm up was 3 X 5 X 135, 3 X 185. Main set totals were 205, 225, 235, 245 (2 good and one fail), 250 (PR). Glad this one doesn't come up too often. My shoulders are usually sore for a day or so afterwards.

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I have been back on schedule this week! But next week I'm on staycation and golf might interfere with some of my workouts. I'm trying to work on a schedule. I could doing some HIIT on the dreadmill in my living room if I can't get to CrossFit. That'd do me a world of good.

Keep up the good work everyone!

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I'm catering a Rehearsal Dinner tonight so I skipped my workout due to time constraints. I will make it up on Saturday.

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After looking at [B]Pat and Terry[/B]'s front squat performance I'm feeling, well, ahem...inadequate. Must be doing something wrong. [B]Pat[/B], those are some great numbers.

No workout for me today. Unless you call getting awakened at 0500 by a vomiting, high temp 6 year old, whose hands were so slippery with puke that she couldn't turn the door knob and decided to get dad's attention by banging on her door as hard as she could? Thought we were being overrun and had to prowl through the house with my pistol in hand till I figured it out. That kind of work out?

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[QUOTE=John Scott Rezendes;665461]Unless you call getting awakened at 0500 by a vomiting, high temp 6 year old, whose hands were so slippery with puke that she couldn't turn the door knob and decided to get dad's attention by banging on her door as hard as she could? Thought we were being overrun and had to prowl through the house with my pistol in hand till I figured it out. That kind of work out?[/QUOTE]


Sounds like a decent cardio workout.

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[QUOTE=Diane Mahoney;665564]Sounds like a decent cardio workout.[/QUOTE]

:rofl:

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Daniel

Have been doing shoulder rehab (from dieselcrew.com) along with my "warm up" work out. Fri through Mon was devoted to CF LA Biz seminar. Few squats and push ups during that time.

Daniel, scaled.

15 Pull-ups, jumping
400 meter run (down drive & back up)
45 pound Thruster, 15 reps to 12" box (very ugly, lopsided)
800 meter run (down, up, down, up drive)
45 pound Thruster, 15 reps (same as above)
400 meter run
15 Pull-ups, jumping

19:40 Whew. First time I have been able to run in months. Still hobbled up, but hey, progress is progress.

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[I][B]090917 THURSDAY

[/B]Got to work out with CF Sonora today.....great showing - - lots of people enjoying beautiful weather and great camaraderie and encouragement!

[B]Warm-up:
[/B][/I][B]Row 1000m[/B]: 3:54
[B]Run 400m [/B](up-hill to marker)
[B]Walk remained to summit [/B](est 400m more)
[B]Run 800m [/B](down-hill )
[B]34 jump rope singles - DUs if you are capable
34 wall ball shots (20#)

[I]WOD: [/I]Dead-Lifts 5, 5, 5, 5.
Warm-up Sets:
PVC X 10
45# X 10
135# X 5
185# X 5

Work Sets
225# X 5
245# X 5
265# X 5
285# X 5 [/B](Ties previous PR).

[B]In honor of Margie's Birthday: 34 Burpees!

[COLOR=Navy][I]NOTE: I promise I'll stop by soon (as soon as the work schedule settles down) and catch up on everyone's great progress Take care all![/I][/COLOR][/B]

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09/17/09

[B][U]Warmup x2[/U][/B]
10 of each[LIST][*]PU[*]SU[*]SQ[*]PLU[*]10M wind sprint[/LIST]
[B]C&J[/B] 1-1-1-1-1-1-1
45-65-75-75-80-85F-80-80

2:10 [B]ab plank[/B] hold

[B]WOD[/B]
For time:
30 burpees
10 KBS (35#)
20 burpees
20 KBS
10 burpees
30 KBS

score: 11:53
-----------------------------------------------
C&J's were OK at the lower weights but the 80 and 85 had no extension and had some press outs on them. 80 is a good working weight for me. That WOD is one of those deceivingly simple mini-suckfests (thanks CFO:rolleyes: !)
------------------------------------------------
You guys and gals have been putting in some good numbers over the last few weeks :pepper: !
BTW - Time off sucks. I've been losing weight again since I haven't been working out. It's been a problem all my life, grrrrrrrrr.

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9/17/09
Row 9000m- 36:04.6

KB drills

WOD
10-9-8-7-6-5-4-3-2-1
Double KB floor press (1.5 pood)
KB snatch R/L (1.5 pood)
18:55

Skills practice
Rope climbs
1 ascent every two minutes - 11 climbs (20 min-starting on 0:00)

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Ladies and Gents,

You mind if I chime in here. I turned 50 last March and have crossfitting since November. The summer was off and on due to travel but the last few weeks I've been able to get back in the groove. I have to drive 30 one way to my facility (Crossfit TriCities) but its worth it. Great coach and a good group of people. Just recently got on this BBS.

I'm making some goals to attempt most of not all of the wods Rx but just getting there. Yesterday it was Daniel and I did it in 26:41. Banging out the 21 thrusters with 95# was a beee-ach and the running slowed me down too. I used to be a big runner until I got hit with some foot issues. Those are mostly resolved now so I'm going to hit the trails again.

Some recent stats

Baseline: 5:26, July 1st
Annie: 14:30, Sept 10th
Back squat 1RM, 245, Sept 8th
Front squat 5x 5: 95,95,135,135,155f
Deadlift 1RM, 300 Sept 8th
Crossfit total, 675, Sept 8th

What I love about CF is competing against the young guys and holding my own.

Jeff

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Howdy [B]Jeff[/B].

WU:
1000m C2 9:19

Press
WU: #45x15, #64x10, #95x5
Work: #115x3, 2x125 ([COLOR="Red"]Fail on 3[/COLOR]),
135x1 RM[COLOR="DarkOliveGreen"] PR![/COLOR]
#95x8

CFWUx3:
pullups 10-10-10
dips 5-5-5
squats 10-10-15
HSPU 5-5-5
#90 plate shuttle 50m
back extensions 10-10-15
situp 10-10-10
That's it. I had visions of trying [B]Linda[/B]'s Burpee/KBS WOD but was so gassed from the Press workout and the CFWU I disappointed myself into believing I should save it for another day.

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[QUOTE=Jeff Kilinski;665904]

What I love about CF is competing against the young guys and holding my own.

Jeff[/QUOTE]

Welcome Jeff,
So true for me too...lately I have been slamming all the young men in our box..with exception of my fellow trainers. I started out with my goal of RX'ing all WODS too...I can RX most but not all. Still working on OHS with RX weight, HSPU and MU's. Looks like we started CF about the same time, I haven't really missed any time off other than a few days here and there. It's incredible how things have changed since I started....specially the way I eat. I have never felt better...I believe this can be attributed more to my diet. I am pretty strict about Paleo and have incorporated allot of the Primal Blueprint ways of life. I highly recommend Mark Sisson's book "Primal Blueprint" There is a link on our website WFS [url]www.crossexcel.com[/url]. If you buy a copy and buy it through the link on our website, our gym will get credit for it :) . I would say the only thing I found in the book I am not to sure about is the recommendation of supplements, it seems somewhat a conflict of interest that the author highly recommends them, and he owns a nutrition supplement company. I am sure they help, I just have some doubt that they are really needed. I don't take any supps except fish oil. I probably would if I had a large bank account.

Sorry for the long winded post...Welcome.

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Hi Jeff!

Yeah, that reminds me of Bill Phillips and EAS. But, that doesn't mean the plan isn't a good one.

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Welcome aboard Jeff. If you are already doing the workouts as rx'ed that's great. Terry offered some great advice about diet. It is just incredible how well the Zone, or Zone-Paleo work in combination to enhance health.

Today, it did "Daniel": 1 RTF of 50 Pull ups, 400m run, 95# thrusters for 21 reps, 800m run, 95# thrusters for 21 reps, 400m run, and 50 Pull ups.

I substituted 500m row for the 400m run and 1000m row for 800m run. Doing this at the local gym was the equivalent of a "hunter gatherer" outing. It seemed like every work station I set up was taken when I returned for another exercise. At one point, I was going to have to drag a rower from under a ladder.
I finished in 26:52. I am enjoying these metcons more and more as we go along. Happily no torn calluses from all the pull ups.:pepper:

Tomorrow, I'm going to my first yoga class in several months. Figured I use it as a warm up for next week's "108 Sun Salutations" challenge.

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Welcome Jeff !

9/18/09
"Rest Day" (Sort of)

Row 6666m- 27:50.2

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[B]Thursday 090917[/B]
"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

time 22:23

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[B]Terry[/B]- Nice time on the "Daniel". I think that's about how long it would take me just to do the pull ups !

9/19/09

Row 2500m - 10:02.9
KB drills

WOD
10 rounds for time;
10 Box jumps (subbed step ups to 20" box)
100 Single unders
10 Burpees

26:31

I believe it's been mentioned before how "invigorating" Burpees are !
On a side note, finally got back on track from my vacation weight gain and back on a downward trend. Down to 234 now (from 267 on 5/1/09)

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Terry, thanks for the information of Mark S's book. Years ago I read and used some of his training suggestions for triathlons. His book was about biathlon training and racing. Interesting that the year he published the biathlon book was the year he quit endurance training---and then changed his mind about the whole enterprise! As I recall he boasted of being in sufficient shape to do a five hour endurance race at any time. It's good that he learned from his own experience. The Paleo book looks worth the purchase.

Did a yoga class today and enjoyed the old movements. It's been some nine months or so since the last class.

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Hi Jeff! Welcome.

Been off line lurking. Wasn't feeling much love from the surgery thing. Guess those docs might know a thing or two after all. :rofl:

5000m Row at a decent pace.
Time 21:36.4
Probably over did it. Find out tomorrow.

Keep stomp'n it!

[B]Hello Jeff Broccoli![/B]
:broc::broc::broc::broc:

Jeff, don't ask, just accept.

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Took 2 rest days, although had only planned to take one.

Today, I am out of town with no equipment or weights.

I worked out at local high school track that has some pullup bars.

Did 4 rounds of
run 400m
10 pull-ups
20 burpees

Then ran 2 more 400m
and 10 pull-ups

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09/18/09

[U]Warmup x2[/U]
10 of each
•PU
•SU
•SQ
•PLU
•10M wind sprint

[B]FSQ 3-3-3-3-3[/B]
45X5
65-80-85-90-95

[B][U]WOD[/U][/B]
"Annie"
50-40-30-20-10
DU/SU

Time: 37:47

Pretty sure I was over 40 min last time I did it. It took 3-5 single jumps to get in one DU until the last rounds. All SU rounds were unbroken.

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Should have been...

Time: 37:43

4 secs are everything to me!

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[I][B]090919 SATURDAY - - at CrossFit Sonora

Warm-up:
[/B][/I][B]500m Row (1000m): [/B]4:02
[B]2 X 50 jump rope singles
2 X 10 box jumps [/B](18"?)
[B]2 X 10 GHD sit-ups

[/B][I][B]WOD: For Time:
[/B][/I][B]Run 800m
21 Kb Swings (1.5 Pood)
21 SDHP (65#)
Run 800m
15 Kb Swings
15 SDHP
Run 800m
9 Kb Swings
9 SDHP
[I]TIME = 18:27 (Rx'd)
[/I][/B]Slow on the runs due to the up-hill (6%+) grade and DOMS from earlier in the week.....Great workout!

Welcome, Jeff! Solid CF background you have! I also started right about or just before Terry did; not having an affiliate nearby until recently and having almost no oly lifting background have been little glitches for me, but I love CF and will NEVER look back!

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[B]9_16_09[/B]

Warmup

5 rounds for time of:
5 back squats - 225# (135#) scale accordingly
15 pull-ups
35 double unders
Scaled to 105 so I can break parallel on each one. Double unders took a long time.
24:48

[B]9_18_09[/B]
Warmup

Push Press: 5,5,5,5,5

Complete as many rounds as possible in 10 minutes of:
10 squats
10 ring dips
10 burpees

100#(4) 105#(1) Started out too light.
6 rounds + 10 (No rx, can only do 3 dips at a time, so assisted)

[B]9_19_09[/B]

Warmup

400 meter run

3 rounds of:
5 power cleans - 135# (85#)
10 kettlebell swings - 24kg (16kg)
15 push-ups
500 meter row
3 rounds of:
5 power cleans
10 kettlebell swings
15 push-ups
400 meter run

18:50. Whole lot of sore going on thru this one.

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Couldn't get to the box on Friday so I hit the Globogym for some strenght work. I do a crossfit style warm up, 50,40,30,20,10

5:00min cardio (bike, elliptical...)
40 squats
30 sit ups
20 pushups
10 chin ups

2x or 3x. Friday is was 2x

Since I hate front squats, that's what I did 5x5 95#, 115#, 125#, 135f, 125#
Next, Press 5x1, 95, 115, 125, 135f, 125

Saturday,

Crossfit Baseline 4:30. I took off almost a FULL FRIGGIN MINUTE, off my last baseline done in May.

1 mile run, 8:06

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no WOD since 9/16/09 with softball and a headcold I am taking a little break
did go to the BX today and did some ring dips, pullups, rope climb, knees to elbow, GHD work, double under work, windshield wipers.
back squat
5x2 @ 135#
5x2 @ 185#
5@ 205#

hope to have a clear head Monday for a WOD

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9/20/09

Row 2500m- 10:00.6

WOD
5 rds for time

500m Row (2:01.0, 1:57.7, 1:55.2, 1:54.5, 1:54.8)
30 Step-ups (20" box)
30 Sit ups
10 Pull ups
5 Ring push ups (Working on gymnastics goats before Cert. in Nov.)

34:08

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09/20/09

Warmup (same as last 2)

5x5 snatch 50#

3x3 snatch high pull 85#

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Today ran 5k thru the hills of Lampasas in 29:40
My second best time ever over this very hilly course.

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Today - 09/21/09
6AM Group workout on the North Shore with Patrick

My husband worked out with me this morning.

WU:
Jumping jacks
Bench Dips

5X
30 Squats
15 Bulgarians (each leg) with calf spiked

2X
400m run

2X AMRAP 2 minutes - push-ups: 46, 25

AMRAP 30 seconds each exercise - Sit-ups, flutter kicks, bicycles, crunches
AMRAP 15 seconds each exercise - Sit-ups, flutter kicks, bicycles, crunches

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9-21-09

CFWUx3
10-10-10 pullups
10-15-20 situps
5-5-10 dips
10-15-20 back ext
5-10-15 diamond pushups
15-15-15 air squats
10-10-10 steps walking lunges
5-10-15 #20 wallball shots

WOD (don't know if I read this somewhere or if it came to me in a dream....I'm thinking I need to read some more about programming. It fit the bill today; I was in a hurry to finish up so I could get out to the airport.)

3 rounds for time
500m row
20 KBS #35
10 pushups
5 deadhang pullups

16:19 The KBS gassed me more than anything, but I felt surprizingly strong on the pullups even after having done 30 (albiet kipping) during WU.

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Diane D. Good to hear that your other half is doing well.

did the Pressing workout today.

Press 1-1-1-1-1-1 (135,155,165,180,190)

Push Pr 3-3-3-3-3-3 (155, 165, 175,185, 195f)

Push Jk 5-5-5-5-5 (135-135-135-135-135)

This was an improvement over the shot on 090705. 5lb on the press, 10 on the PP, and 20 on the PJ. Could use some coaching on the push moves. I really don't get much momentum on the pushing.

I actually found a level II coach at my gym today. He is in town to complete his BS in exercise science at ASU. Next time I'll have to get his card.

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[I][B]090921 [COLOR=Black]MONDAY. [SIZE=4][COLOR=DarkGreen]H[COLOR=DarkRed]A[COLOR=Sienna]P[COLOR=DarkOrange]P[COLOR=Green]Y [COLOR=Sienna][COLOR=DarkGreen]A[COLOR=Yellow][COLOR=Orange]U[/COLOR][COLOR=Sienna]T[COLOR=Olive]U[COLOR=DarkGreen]M[COLOR=Sienna]N[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=Yellow][COLOR=Olive][COLOR=Sienna][COLOR=DarkGreen][COLOR=DarkOrange][COLOR=Sienna][COLOR=DarkRed][COLOR=YellowGreen][COLOR=Sienna][COLOR=DarkGreen][COLOR=Black]![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/SIZE][/COLOR][/B][/I]
[I][B]@ CrossFit Sonora today[/B][/I]

[B]CFWU
Row 1000m [/B](Time = 3:47)
[B]3 X
10 Back Extensions
10 GHD sit-ups
10 Pull-ups / Jumping Pull-ups
10 OHS X PVC
15 - 30 sec. Samson Stretch

[/B][I][B]WOD: 100 Burpees for Time.....
[/B][/I][B]Time = 10:11.
[/B][I]First 20 were unbroken and completed in a little more than one minute. After that, did the rest in sets of five, with seemingly long breaks in between to catch my breath. Definitely a [B]REAL[/B][/I] [I]Suckfest[/I]. [I]The great thing about burpees; they are a great endurance yardstick by which to measure one's progress in that regard. Think I'll be doing more of them regularly.

I can't believe I said that. Next time, just slap me........:rofl:
[/I]

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9-22-09

My physical therapist and I decided today that there's not much else he can do for me. I guess we'll call it a trial separation. I still can't run without pain and I'm 18 weeks post-op. Surgeon says we'll know more after another MRI. Pretty disappointing to think that I might not ever run again without pain.

CFWUx3

Hang Power Cleans:yikes:
WU:
#45x5
#65x5
Work
#95x5
#105x5
#115x5
#125x5 (stopped here as it was my first HPC in 18 weeks and wanted to take it easy and concentrate on form)
#65x15

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[B]9_22_09

Warmup:[/B]
10 Burpees
10x3 Situp, Back Ext, Squats

[B]For Time:[/B]
1000 meter row
3 rounds of:
15 thrusters - 75# (45#)
15 pull-ups

12:12

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Scott, you just need a surrogate pain feeler. You run and they feel the pain. Don't worry though, they are paid well.

Speaking of pain. Over did it Sunday. Lots of house work, mowed the yard and raked it. Then went out to a rifle range for a bit. Was exhausted Monday and in pain all last night and today.

Did decide to row a sort of easy 2000m this afternoon. Intended to target about 10 min but ended up at 8:43.6. Just like Scott mentioned on a earlier entry of his, I have definitely lost some conditioning, but the strength and power seems to be sticking with me somewhat. Just the abs are giving me fits and trouble. Bad abs. Bad, bad, bad. I want to lift so bad it almost hurts.

Keep up all the good work. And Terry, thanks for making me feel slow, posting that 1:32 500m row.

[B]Bad Ole Self Broccoli[/B]
:broc::broc::broc::broc::broc: