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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
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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