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[quote=Mark Ervi;524313]Did CFWUx3 w/6min. treadmill run

Attempted modified “Linda”
Did 175lb. Deadlift, 100lb. Bench, 80lb. Squat cleans. I did 10-9-8-7-6-5-and on 4th deadlift felt a twinge in hamstring that I have hurt before. So No TIME because I had to stop.[/quote]

Mark,

Awesome work - - so sorry your hammie tweaked on you! You were bringin' it, Dude! Take care. Lotsa ice, foam rolling, deep tissue massage.......

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Hey guys - Still around, still working out at the CLBBG. I read your posts in the late evening but have felt too tired and too computered-out to post my own. Should be working on a project right now but worked all weekend and am feeling entitled to a 30-min break.

Mark, Terry and Stephen - Very impressed (as usual) with all you guys and miss my interaction with you. I read your posts and say "Wow - love these guys!".

Stephen - I wish you the best at the upcoming cert! Can't wait to read about your experience!

My first intermediate rowing session starts tomorrow night at TRRA. Still feel like a beginner but am going to give it my all. Jim is out of town so I will be flying solo.

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Hey Diane,
Nice to hear from you and glad to see your still at it. That's cool that you are alrady on to intermediate rowing. You know that's one thing I haven't done as our affiliate does not have any rowing machines, so we sub Sumo high pulls for WODs with Rowing. We just did one tonight. I know what you mean about being computered out... I usually end reading something on CF and staying up too late...there is just so much info out there.

[B]WOD 2-23-09[/B]
For Time:
50 Sumo Deadlift High-pulls, 45lbs.
21 Push Presses, 115 lbs.
50 Sumo Deadlift High-pulls
18 Push Presses
50 Sumo Deadlift High-pulls
15 Push Presses
50 Sumo Deadlift High-pulls
12 Push Presses

My Time 19:41

[IMG]http://CrossFitexcel.typepad.com/.a/6a00e550619c18883301127908ff3128a4-320pi[/IMG]

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[I][B]MONDAY 090223.......Workout at CrossFit 360, Long Beach, CA

Warm-up:
Run 400m
10 push ups
10 ab mat situps
5 pull-ups

WOD: Modified "Kelly"
3 rounds for time of:
400m run
30 Box Jumps (used 18")
30 Wall Ball Shots (10' approx / 16#)
Time: 18:55.
[/B]Reverted to 500m rows for second and third rounds - - R/Achilles bothering me.

[B]Pull-ups (kipping practice): 5 X 5. [/B]Tried a wider overhand grip and really felt good about a couple of reps for the first time! Maybe I won't be 70 before I get my kip down properly.....:kicking0:
[B]
"Intro to" Ring Push-ups: 5 X 3. [/B]Never have done these before - - gosh, were they hard!

Today's was an evening (6:00 p.m.) workout. I guess I don't do evenings well - - I was really gassed tonight. Had a fantastic first row going (1:50 / 1:51 500m pace for about the first 250m) then "hit the wall" and fell off to about a 2:08 pace. On a good note, I think the intensity of this workout was where it should have been.
_______________________________________________________________
Hey Diane,

Great to hear you are alive and well! As Terry said, it's plain awesome you're already doing the intermediate level on the rowing! Take care and get some rest from the PC (or Mac)!

Terry,

Flat smokin' time on your WOD! You make us old "fogies" proud - - beat everyone except two young upstarts (Damien and Nick).....

Take care!
[/I]

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Monday, I warmed up with 2 rounds of 15 squats, 25 sit-ups, 15 push-ups.

Ran 1 mile in 8:52 on the road
Rested 4 minutes
Ran a 2nd mile in 8:10
Rested 4 minutes
Ran a 3rd mile in 8:30

Did Dumbell Shoulder press
20x20lb. dumbells

Did Dumbell Snatch one arm at a time
10x20lbs.
(First time I have ever done these because a shoulder problem with my right arm always inhibited the movement. Had fun accomplishing this after trying to strengthen this shoulder for the past year and a half.)

Did 30 Hanging clean and jerks w/20lb. dumbells.

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Had to work late and missed rowing!! Very upset.

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[QUOTE=Stephen R. Lampl;522500]Bill,

There are a couple of PTs who are doing (or at least dabbling) in CF at the globo I attend. No affiliate near here unless you go to Terry's (an hour or so away). One PT in particular is a regular and swears by CF in both assisting him with modalities for his patients and for what it's done for him.[/QUOTE]

Stephen, thanks for the info about the P.T.'s I keep reading CF Journal articles and we are starting to see a way to impliment it in the office. Our general plan right now is to get people started on some functional movements in the office while we are investigating opening a seperate facility. As patients "graduate" from care for rehabilitation of a specific problem to training and conditioning, we will introduce them to the seperate facility and encourage them to continue on with their program there.

Bill in the U.P.

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[I][B]090224 TUESDAY

Early a.m. (5:30) workout at CrossFit 360, Long Beach, CA - - too early without CAFFEINE!!!!

Warm-up:
1000m Row - - 4:34
100 jump rope singles
10 push-ups
10 ab mat sit-ups
5 pull-ups
5 dips
10 OHS w/ PVC
10 shoulder dislocates
5 X 2 body circles

WOD: 6 rounds for time of:
400m run
Rest precisely 2:00 minutes between rounds.
(Subbed rowing due to cantankerous R/Achilles)
500m X 6 rowing
Rest 2:00 between rounds.
Times: 1:48/1:47/1:55/1:52/1:51/1:48.
[COLOR=Red]PR for:
1). Most number of rounds of rowing (6)
2). Most consistent times (only 8 seconds total variation)
3). All times under 2:00
4). All were my fastest ever times over full 500m.
WHEW![/COLOR][/B][/I]

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[quote=Bill Houghton;526379]Stephen, thanks for the info about the P.T.'s I keep reading CF Journal articles and we are starting to see a way to impliment it in the office. Our general plan right now is to get people started on some functional movements in the office while we are investigating opening a seperate facility. As patients "graduate" from care for rehabilitation of a specific problem to training and conditioning, we will introduce them to the seperate facility and encourage them to continue on with their program there.

Bill in the U.P.[/quote]

Bill,

Sounds like a fantastic idea and I think has the potential to revolutionize physical therapy as most know it. The functionality of CF cannot be understated and since it really is scalable to just about anyone's level, with the proper oversight and instruction, the recovering "patient" can undertake a wonderful "follow-up" conditioning program which will ultimately take them into true fitness conditioning (CF), should they choose to do so.

Ah, the Upper Peninsula.......loved Mackinac Island and St. Ignace when we visited there (I was a kid - - we lived in Lansing for five years....).

Take care!

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Ran down to the gym early to get some rowing in to make up for missing my TRRA session last night. Made up a simple WOD:

5 x
Row 500m
25 push ups (broken up into 15-10)

17:40
Had a hard time getting going at first but finished fast. Feel much better.