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Welcome Paul.

Today, Warm up, 500m row, 10 each pullups, back ext, pushups, 2x

WOD Push up ladder 20 15/21

Cash out, 100 situps.

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Welcome [B]Paul[/B]


12/27/09

20 min xbike - 4.8 miles
ROM exercises

Had to open our box today (I'm still a substitute trainer) and got to coach some folks through the "300" workout. 1st time back at the gym since surgery.

It was actually fun (but tiring) negotiating the obstacle course of plates, barbells, boxes, etc. on crutches. Might make it a WOD for time !

Glad it's only a ten minute ride away. Still not too keen on long car rides with a 14" incision in my butt.

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Merry Crossfit everybody!

[url]http://www.youtube.com/watch?v=BERpC83rMcc[/url] (WFS)

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Yes, Indeed, Merry Christmas everyone. This holiday season has been kicking my behind. No work out since 12-17-09. Darned meddling kids!

[B]John C.[/B] Great effort. I counted 13. Now I want to post some video.

Welcome [B]Paul[/B]

[B]John W.[/B] I'm 31 weeks post-op tomorrow and I just ran my second mile today. I'm shooting for this (WFS) [url]http://www.redhillstriathlon.org/[/url] as my New years resolution.

[B]Deb B[/B]. I don't know who's doing your WOD programming, but every time I read one I think, "Man, that sounds like fun."

12-28-09
treadmill walk a mile/run a mile
CFWU and then the CF pullup ladder. I got to the 6th minute before I started kipping. And then finally had to stop after 10. Didn't feel too bad after a 10 day layoff.

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[B]12.28.2009-Monday[/B]
[I]Have had a sore low back or something since the pistols - may have strained something! (Amazing how much weaker one leg is than the other.) BUT I worked out anyway - feels better when Im warm and stretching on the GHD is heaven!!! I also got some Lacrosse balls this w/e and used them against the wall, on my upper back..... heaven+!!![/I]

[B]Warmup:[/B]
Easy 500 row, situps, ghd stretch & back ext, squats, pushups...

[B]WOD[/B]
5 rounds for time of:
20 pull-ups
20 hang snatch - 75# (45#)
20 double unders
(sub for double unders is 20 calories on the rower or 20 box jumps)
21:11 rx [I]Pullups took me forever, only one rip today, yay! :p[/I]

Oh, the programming that would be my coach, Pat Neill... feel free to stop by & say hello!

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[QUOTE=Deb Borbone;716250][B]12.28.2009-Monday[/B]
[I]Have had a sore low back or something since the pistols - may have strained something! (Amazing how much weaker one leg is than the other.) BUT I worked out anyway - feels better when Im warm and stretching on the GHD is heaven!!! I also got some Lacrosse balls this w/e and used them against the wall, on my upper back..... heaven+!!![/I]
[/QUOTE]

[B]Deb,[/B]

I have had my seven year old doing a flamenco on my back while I lie face down on the floor about three times a day. I know what you mean by heaven.

Back is feeling better but still gets stiff when I sit down for more than a few minutes. When I get up, I walk like Fred Sanford (which only members of this thread could truly appreciate!) for a minute or so.

So . . . sadly, pathetically, between my cold/flu thing and Mexico and now the back, I've only been to the gym twice in the last month, but I have been improvising.

12/26 and 27: REST, TRAVEL
(Had to fly home on the day after the latest knucklehead lit himself on fire on a plane— every person boarding my plane home was patted down and searched. Three hours late into Chicago, missed connection to Columbus. Only plane out yesterday was 9:30 PM, got home at 2AM.)

12/28:

WARMUP—
3 minutes on bike trainer (moderate intensity)
20 pushups
10 pullups
25 flutter kicks (4 count)

STRENGTH—
Bench Press
3x185
3x195
3x205
2x215
1x225

WOD—
21 Body Rows (with rings)
2:00 bike (max. intensity)
15 body rows
2:00 bike (max.)
9 body rows
2:00 bike

9:45

[B]Welcome, Paul[/B]

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CFCWU
DL
WU 135 185 225
245 270 300 325 345 355 365 pr

WOD 4 rounds
20 20# wallball shots @ 10'
20 pushup
8:10

Post WOD 3x15 knees to elbow

welcome Paul

m/55/180 CrossFitChesterton

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Once again, the work on this group is just awesome.

John J. --thanks for reminding me why I am grateful for not traveling this holiday.

Paul--welcome aboard. You made it. Enjoy your age.

John B and Deb B you two have got to be the most consistent people here.

John W. and John SR good luck with the recovery. Easy does it, but do it.;)

Pulled a groin muscle over a week ago and took a bunch of days off to recover. Long slow warm up today on stationary bike, rower, and treadmill. Very gentle back ext. and crunches on roman chair, push ups, pull up (def. no kips).

Did the work out from 091225: 1-10-1-20-1-30. Record total weight.

1---235
10--185
1---235
20--165
1---235
30--155 (cashed out at 22...finished w. breaks ) did not add reps 23-30 in total. total weight moved as rx'd: 9440 lbs.

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12/28/09

30 mins xbike - 7.1 miles

ROM exercises...back to formal PT tomorrow.

Only 2 days left to that magic 4 week post-op mark where I can start doing some limited upper body work. Very grateful that I had the foresight to take the gymnastics cert before surgery. Maybe I'll have a muscle-up before I can even start Squats or DLs again ! Right now I'm missing KBs the most.

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Greetings fellow mature CFers,

I turn 50 this March, have been CFing for 3 years (on my own, with a group, in two different affiliates, now back on my own).

I will be shifting away from mainpage-style metcons towards lower volume strength oriented work. This does my body better (past history with tendonitis issues).

Hope everyone is well.
--Wade