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Jack LaLanne invented the Smith Machine!

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After I came on the board with the programing question I surfed the main board and found CFSB on alot of threads. After searching it in the Journal I found the original article and the perverbial light came on. We've been doing Cross Fit Strength Bias all along at my box. Now that I understand the program better I can fill in the days I can't get out to the affiliate. It looks alot like the MEBB Terry is working. Now that I have the formula I can fill in the "off" days or days I'm not in the box.

Saturday, Team Deadlift 30x 225#, pullups 50, situps 100, run 400m.3 rounds 27:31

Sunday, intentional rest
Monday, un-intentional rest (makeup this morning)
Tuesday am, push press 5x-3 95, 115, 135, 145, 150
Tuesday pm, TBD

Jeff

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Thanks for the welcome!

Today's WOD
5 Rounds #65 9 DL, & 7 HPC, 5 Back SQ (#70), 3 Pr 10:35

This evenings WOD at the box included KB swings which I did yesterday. Does anyone with the exception of John W repeat KB swings one day after next? Seems like a little too much for an almost 61 years old body.

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Felt crappy this morning and skipped my workout. Felt so crappy that I didn't even feel guilty about it!

I do M-T-W-Th-F and rest both days on the weekend (except for some tennis on Sundays when the weather is good). This accommodates my new career and works well for me. If I'm feeling beat on a Thursday or a Friday, I sometimes scale back to avoid potential injury. I don't scale back often though because most of the workouts involve a competitive aspect and it is my nature to go all out to finish ahead of other people (meaning YOUNGER people since I am the oldest at every workout).

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Today Warmed up w/3 rounds of 15 squats, 15 sit-ups, 15 dumbell shoulder press w/20lb. dumbbells

Did 4 rounds for time of
Run 400 meters
10 thrusters w/60lbs.
25 sit-ups
20 kettlebell swings w/35lb. kettlebell
My time: 26:47

I felt like I was being held underwater.

I used to be religious about 3 on and 1 off when I started Crossfit at age 52. I have been doing CF for 2 full years. Now at 54, I am having to listen to my body a lot more and provide it more rest days. It seems like some new joint starts hurting about the time another heals. My left hip hurts at the beginning of every run. My right elbow hurts on every pull-up. My left lower back hurts 2 days after any deadlift day. My whole body feels like I have been in a coffin overnight when I wake up in the mornings. I love this stuff.

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Deb B your kickin it in with that WOD

WOD 3 rounds
17 Hang SDHP
75 sit ups
14:26

m/55/180 Crossfit Chesterton

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Respirator on

400 meters stairmaster level 10
50 jumping jacks
100 single unders

Respirator off

"Cindy"

24 rounds, 5 pullups, 10 pushups


Did this workout on 10/28 and finished with the same numbers. Off my pr by three rounds, but OK.

Mark: I can sure relate to the aches and pains the golden years bring. That being said, I try to ignore most of it. The thing I struggle with is the voice in my head trying to convince me to quit on a workout or at least slow down. That part never seems to get easier. Still, beats sitting on the couch.

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[B]Mark[/B]- Pain is just nature's way of letting us know we're still alive. I guess it beats the hell out of the alternative but some days I wish I wasn't living so large !

[B]Jay[/B]- Sorry but I don't do KB swings everyday. That would just be......insane. I do KB flexibility drills after I row to loosen my back and shoulders up for the WOD. Halos, around the body, figure 8s, arm bar stretches, etc. with light KBs. Sometimes I'll practice snatches, C&J and/or bottoms up if they won't negatively impact the WOD.

11/10/09
True Rest Day - Nada, Nothing, Zip. Just sat on the couch and watched "The Biggest Loser".

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Tues pm workout
OH Squats 5x-1, 65, 75, 95, 95, 95 (really hate OHS)
20 min AMRAP, 12 rep 65# power snatch, 10 rep PU, 12+ rounds

Felt really good in the Metcon. Kept wondering if I was counting all my reps 'cause it felt so easy. Maybe by pacing myself I was able to keep up a good rhythm. Crushed some of the younger guys.

Jeff

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Today - 11/11/09
6AM group workout on the North Shore

WU: Jumping jacks, squats, bench step-ups

One of our participants is getting married on Saturday and today was her last workout before heading into marital bliss, so today we did:
[B]
"Wedding Gone Bad"[/B]
3 Rounds
30 seconds Bulgarians right leg
30 seconds Bulgarians left leg
30 seconds jump squats
30 seconds split squats
Tabata squats

My Tabata squats were
round 1: 17/17/17/17/17/17/17/17
round 2: 17/17/17/18/19/19/19/19
round 3: 19/20/20/20/20/20/21/20

17 used to be my best round so it occurred to me that if I can do 17 every round, then I should be able to do more. So I bumped it up to 18, then 19 and then went for 20 during the third Tabata. I think that those horrid bottom-to-bottom squats have helped my regular tabata.

Since it is Veteran's Day, we ended with a :star:[B]"21-Burpee Salute"[/B]:star: in honor of my Marine Corps husband and veterans everywhere!

My legs are like jello but it was a fun morning!