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wod
8 rounds - db swings 10x55# and bench press 10x135#

20 min. bike

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Knees still stiff from Monday workout.

did workout from 100330: 7 RFT of 3X L-PUll ups and 185# Fr. Sq X 7. L-Pull Ups done w. knees up and 135# Fr. Sq. Finished in 7:28.

Take a look at the video on the main site for lower back hyper extension. Really takes the tension out of the area.

Re: Over 50 Crossfitters Sign In
 

[I][B]100331 WEDNESDAY

REST DAY.

[/B][/I]Worked today also, so I missed doing "Barbara" at our Box.....one of my favorite WODs. Would have been interesting to see how I'd have done. Soon......

Re: Over 50 Crossfitters Sign In
 

One year until I become an official (not "auditing") member of this thread.

Taking the lacrosse team outside for the first time today. Will get some sprints in, but that's it. Back at 5/3/1 tomorrow.

Treating myself to some more gear for my basement gym. Some nice thick floor mats Rogue is selling for $25 a piece (leftover from the Arnold), a pair of 15 lb. bumpers, another Oly bar, some chalk.

Man, you get boring when you're old. :rofl:

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[QUOTE=John Burch;761916]Terry I see you running in a heat with Freddy Camacho from OneWorld
did you get to meet Freddy, looks like he runs a pretty cool box, where the members have a lot of fun[/QUOTE]
Yeah I talked to him a couple times, I was supposed to be in the heat before him, I had written down his heat times too so I could watch him...he kick's a$$ for being over 40, if there was an over 40 group he would have finished 1st. I follow his blog and work outs a lot. One of the members at our gym "Johnny" use to work out at OneWorld and knows him well. You're right, he runs a great box and it is a lot of fun, specially his annual fishing tournament.

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3/30 WOD

400m run
21 Dumbbell Thrusters (35#)
21 K2Es
400m run
15 Thrusters
15 K2Es
400 m run
9 Thrusters
9 K2Es

13:38 as Rx'd. This just sucked, especially the thrusters. Personal life craziness still in full bloom, and really playing hell with my workouts. Light at the end of the tunnel for late next week, though. Thank goodness.

The Claw

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Cholesterol improvement: not what I'd hoped, but better overall and in every category.

TOTAL HDL LDL VLDL TRIGLYCERIDES

11/2 283 57 183 43 214
3/27 274 64 180 30 151

Still high on the LDL, but real low on the VLDL and the jury's out scientifically on LDL anyway. VLDL is the bad stuff. Higher on HDL, also good. And triglycerides much improved.

There are still a couple of areas of my regular diet that are not rigidly (or even semi-rigidly) Paleo, and there I can improve.

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[QUOTE=John Jaeckel;762479]Cholesterol improvement: not what I'd hoped, but better overall and in every category.[/QUOTE]

Good job. I experienced similar improvement, although my last test was in 2007. Improvement in all areas, bringing me within normal on most factors, and only slight out of normal otherwise.

I'm not on any meds like statins etc., and I eat Zone-ish, and try to stay away from processed foods, but I'm a long way from perfect. I figure as long as I'm trending better, it's good.

The Claw

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[QUOTE=John Jaeckel;762479]Cholesterol improvement: not what I'd hoped, but better overall and in every category.

TOTAL HDL LDL VLDL TRIGLYCERIDES

11/2 283 57 183 43 214
3/27 274 64 180 30 151

Still high on the LDL, but real low on the VLDL and the jury's out scientifically on LDL anyway. VLDL is the bad stuff. Higher on HDL, also good. And triglycerides much improved.

There are still a couple of areas of my regular diet that are not rigidly (or even semi-rigidly) Paleo, and there I can improve.[/QUOTE]

for several years my Total was @ 180. After months on around 80% Paleo it dropped to 171 in 10/09. Just got results from 3/10 at 159. I get these when I donate blood. I used to eat oatmeal and whey protein shake almost every morning. Now, it's eggs most mornings. Some times w. sweet potato, no toast.

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Day 7 ...
of my 100 leaping burpees (burpees with a broadjump) for 100days!