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[B]11/14/09[/B]

Did some kipping PLU practice at the track earlier.

[B]Warmup[/B]-same

[B]SN[/B]
50#x2x3
[B]CL&J[/B]
60#x2x3
[B]FSQ[/B]
80#x2
95x2x4

[B]WOD[/B] -for time
20-15-10
J-PLU
PP 50#
7:23

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Respirator on ful workout

800 meters stairmaster level 10
50 jumping jacks
150 single unders
30 squats
150 single unders

"Mary"

5 HSPU (smith machine set at top of shoulders)
10 split squats (bulgarian)
15 pull ups

9 rounds

19:50

Looking at the main site WOD for this, it sounded like bugarians were acceptable. These were way easier than pistols. Anyone know if this is accurate?

[B]Pat:[/B] VO2 max testing measures cardiac power and the body's ability to uptake oxygen. Testing is typically done on a treadmill or bike wearing a mask that measures oxygen/co2 exchange. Several other variable are tested as well.

VO2 max levels historically fall with age. That being said, decreasing lean mass, increasing adipose tissue and declining activity play a big part. Metcon training goes a long way towards addressing each of these issues.

Looks like you have been getting great results doing what your doing. My 2 cents worth...:o

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Everybody sure is having fun Crossfitting. Diane and Terry congrats on the great bodies. I know how much better you feel. My body has changed in the past two years, and I love hearing about it when others notice.

Yesterday, I ran a 5K in 27:37

Today I did
CFWUx3 w/assisted dips and assited pull-ups (I have a strained ligament that I am trying to heal in my arm)
I did 30 burpees
6 mins. running on treadmill

Then I did
100 walking lunges

I did Shoulder press
21x45lbs.
10x65lbs.
10x75lbs.
10x75lbs.

Dumbell bench press
10x30lbs. (3 sets)

Rowed 500 meters 4 times
1:52, 2:11, 2:07, 2:05

Ran 1 mile on treadmill at 0% incline

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did the 091114 today. 5 RFT: 95# Push Jerk 15 reps, L-Pull up 15. Cannot do a full "L". Legs bent at knees. Finished in 11:57. Tough workout that seemed so simple and yet........

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Great time at the Gymnastics Cert but man, am I sore ! I'm still not close to a muscle up but at least I've got the tools in the box to get me there.

I did, however, do things I wouldn't have believed possible 2 days ago.
Back levers, front levers, L-sits, Shoot throughs, handstsands, and much more.:pepper:

Jeff Tucker is a great instructor and if you get a chance, I highly recommend checking this cert. out. I wasn't even the oldest guy in the class. Jacinto Bonilla, a 70 year old trainer at Crossfit NYC (and local Crossfit celeb) was in the house !

Saturday night, Coach Glassman showed up for the Hope 4 Warriors benefit done by Gillian Mounsey. She actually completed 100 muscle ups in 35 minutes !:notworth: Amazing

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John W, Sounds like a good time. Wish I could have been there, but worked late Saturday. We are moving our shop/warehouse in South Plainfield, NJ.

I hear you on the muscle ups. I did two at my L1 cert but haven't really tried or worked on them until lately. We don't have a good set up at our gym for them.

Here is a good article to read by CrossFit NorCal. Its WFS
[url]http://www.norcalsc.com/index.php/index.php?/post/soyou_think_you_want_a_muscle_up/[/url]

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[B]11/14/09[/B]

[B]Warmup[/B] - same

[B]SN[/B]
50#x1x6
[B]CL&J[/B]
60#x1x6
[B]BSQ[/B]
85#x5
100x3
110x2x4
[U]
3 sets[/U]
a. Weighted side bends, 10/side 15#,20#,20#
b. hanging leg raise x 15
----------------------------------------
We used to do a lot of work towards muscle ups at CF Ottawa (the Gas Hut). For those of us who couldn't, the sub was jumping muscle-ups with a false grip (which usually meant wrist blisters for 2 weeks after if you got it right). As you got better you'd raise the rings higher. The encouragement was "if you can do one pullup and one ring dip you could do one MU."

I know and respect where norcalsc is coming from on insisting on strict muscle-ups, but I only see the possibility of a kipped MU in my future if I really worked hard at it where as a strict MU is as unlikely as an iron cross. I don't see anything wrong with wanting a kipped MU as long as you know that the strict form exists and is a better exhibit of raw strength. (I also have good shoulder joint integrity)

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[B]Saturday [/B]- 11/14/09
Went hiking with the Marine at McConnell's Mill (2 hrs) and then played football! I haven't touched a football in about a million years but I could still throw a spiral and I think I can actually punt better now than I could when I was young. It was a beautiful fall day and we had a blast!

[B]Sunday[/B] - 11/15/09
Rest day

[B]Today[/B] - 11/16/09
Ran 6 laps on the city steps (444) and then ran an as of yet undetermined distance (will check MapMyRun later). I got a wild urge to abandon my normal 5K route so I just ran until I was tired. Ran a lot of new hills and huffed and puffed most of the way. The steps and the run took almost an hour.

[B]Terry[/B] - Love the pics!
[B]Deb[/B] - I chuckled when I read that people say you are "overdoing it"! I've heard that too and I always wonder how feeling fit and healthy can be equated with overdoing it!! BTW - great rowing!
[B]Scott[/B] - Great rowing for you too! You have really improved your 500m.
[B]John B[/B] - The team challenge sounded like fun but you didn't tell us the results! Congrats to you and [B]Bill H.[/B] on the DL PRs. Out little group had 3 DL PRs last week!
[B]John W.[/B] - Wow the Gymnastics cert sounds like it was amazing. Love the new avatar!

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[B]11-16-09[/B]
Angie

WU:
3-3-3 DH pullups
5-5-5 pushups
10-10-10 #45 goodmornings
5-5-5 #40 KB swings
5-5-5 dips
5-5-5 #45 OH walking lunges
500m C2 2:14 (really just pulling to stay warm)

WOD: 100 each of:
pullups
pushups
situps (butterfly with ABMAT)
squats

31:43.7 An abysmal 12 seconds slower than my last effort, but all done to standard. Pullups slowed me down quite a bit...couldn't grip the Rouge bars very well so I hustled over to the weight room and used the cable crossover machine whose bars are nice and spongy. And, best of all; no rips.

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Did "Angie" with some changes: 100 pull ups (neutral position), 100 push ups, 100 sit ups (on GHD), and 100 squats. Completed in 17:45. This is half a minute off last time. The sit ups were knees to elbows and then back to a flat position. Anyone do these with a touch of your hand to the floor?