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Man, You guys are all killing it. I am jealous.
I had my knee surgery on tuesday so most of my time has been spent laying around in a drug-induced haze wishing I was working out and wondering why my leg won't work. Sounds like a TDY trip to Juarez.
Finally got up today and (after the wife left for work) knocked out 3x10 push ups...had to stop...guess I'm still off-gassing the dope. Anyway, I have been crutching around the house a bit (crutch dips?) and a simple trip to the bathroom turns into a one-legged squat session. A therapist came by the house yesterday and hooked me up to a medieval torture device that gradually bends your knee to ROM. Supposed to spend 4 hours a day in the darned thing. I've already gone from 30d to 65d.

So, to keep busy I've got Starting Strength on the nightstand and I'm crafting a big comeback with an eye towards a DL PR.

[B]Charlie[/B], I PM'd you some stuff on nutrition I found in the CFJ. Did you get it?

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Today:
CFWUx3 w/assisted dips and pull-ups and 10 Burpees
Ran 6 mins. On treadmill

Did 4 rounds of
100 ft. walking lunge carrying two 15lb. dumbbells (no dumbbells on last round)
30 20-inch box jumps
20 weighted pull-ups w/15lbs. (no added weight last two rounds)
My time: 34:02
Just felt absolutely slow and weak at all of this.

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Squadron PT this morning. Did not do anything in particular. Ran a little to warm up and then did some jump roping.
100 regular hops
100 alternating foot
Then worked on my double unders. Didn't really keep track, but I did sets where I did 10 DU's before taking a smaLl break. Must have done 6 or 7 sets. Getting better at these. My best set was w/ alternating single hop then a DU for 10 in a row without tripping on the rope. Did snag my foot once which caused the rope to whip around and royally smack my right arm. Stung a lot and I now have a knarly welt on my forearm. Chicks will dig it!

Scott...Sorry I haven't answered your PM. I did see that article. I just wish they gave a little more info. I don't know about you, but I find it impossible to eat that many vegetables to fill out my carb blocks. I have to add some fruit and the ocassional piece of bread (rye bread, since it is low in carbs and only one slice).

As far as oatmeal and paleo is concerned....well let's say that when someone starts using the word "evolution" I tend to ignore a lot of what they have to say. As you can guess, I do not believe in evolution. With paleo and Zone there seems to be quite a bit of half truths and unsubstatiated hype. Oh yeah, I do eat oatmeal. I batch cook the steel rolled stuff in a crock pot. I eat 1/3 to 1/2 cup with breakfast. Very low glycemic index and low carb load.

You will all get a kick out of this. It is a direct quote from the Air Force fitness regulation. The quoted section is refering to "muscular fitness" training.

A2.2. Muscular Fitness. the ACSM has recommended the following guidelines for muscular fitness enhancement.

A2.2.1. Mode of activity: suggested activities should be rhythmic,
performed at a moderate speed, involve a full range of motion, and not
interfere with normal breathing. Include all major muscle groups. Examples
include circuit training, free weights, calisthenics, and machine weights.

A2.2.2. Intensity of exercise: perform at least one set of each exercise
to muscular fatigue. To elicit improvement in both muscular strength and
endurance, recommend 8 to 12 repetitions if less than 50 years of age,
and [B]10 to 15 repetitions at lower intensity/weight for individuals over 50
years of age[/B]. :rofl:Increase weight as training adaptation occurs.

A2.2.3. Duration of exercise: sessions lasting less than 1 hour are
recommended.

A2.2.4. Frequency of exercise: 2-3 days per week, same muscle groups
should not be worked on consecutive days.

I will do some variation of the WOD when I get home later today. Four day weekend coming up. :pepper:

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[B]2009 05 21[/B]

[B]"Twins"[/B]
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups

[B]WU:[/B] 500m row @ very easy effort
Mobility drills and dynamic stretching
3 X CWU [SS,3,10,10,10,3,3(med band)[

[B]Time - 28:09[/B]

1. Sub’d 40 regular push ups for handstand PU’s
2. Scaled thruster weight to 75 lbs
3. Sub’d light band assisted pull ups for L-sit PU’s
4. Thought the time was ridiculously slow until I checked WOD postings on main CF page.

Finished with some PNF hamstring stretching.

Row times (for grins):
1 - 2:56.3 @ 1:57.5/500m pace
2 - 2:58.6 @ 1:59.0/500m pace (Pukie was knocking on the last 150 m)


Scott...Hope your knee heals quickly. Dancing broccoli always helps.
:broc::broc::broc::broc:

And a dancing pepper from Juarez :pepper:

I remember going to Juarez when my dad was stationed at Biggs. Had to pay the street kids to not steal your hub caps. Just don't wake up naked in a ditch in down there. BTW, I am partial to hydrocodone myself.

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John Scott hope your back up ro speed soon
Charlie, Mark, Stephen You guys are putting in some work out there

9/20/09 almost five rounds of 500 meter row 50 squats. almost comes into play when the wife wants the grill fired up, and she calls out John!!

Today 5 rounds of 155# DL-10 burpees time 6:08
followed by 100 push press at 65# when you set the bar down you run some distance? I ran 4 times before rep 63 then dropped to 45# one more run and done
next air squats 8 rounds of twenty seconds work 10 seconds rest my high 14 reps low 9 reps.

m/54/185 :D

Terry you moved in now

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[QUOTE=John Burch;593464] Terry you moved in now[/QUOTE]

Well kind of...at least the big stuff...I have been checking on everyone...lots of nice work. I have to do this from work on the sly, haven't' got set up at home yet.

Welcome Tom and Pat!

I finally took a week off of CF…mainly to move (it didn’t really feel like it) I was more sore on some days from moving furniture (all day) than I have been doing CF, plus I had a few beers every night after moving.

Charlie, I read your posts on the nutrition questions. Some of the questions you brought up seem to be common issues with the Zone….like trying to fill your carb blocks with vegetable. [B]What you can’t eat 12 cups of broccoli?! [/B]LOL. I also read your post on the post workout theory about insulin spike. I am not an expert but after listening to Robb Wolf on this topic he will sometimes recommend to eat a good carb only after a workout then follow up later to with fat and protein. This is the best time to replenish your glycogen stores, as the body can only store so much. read this for more info WFS [url]http://en.wikipedia.org/wiki/Glycogen[/url]

The other thing I do...usually for dinner and 4 block meals is replace the carb blocks with fat blocks at 3:1 ratio (3 fat blocks for every carb block). Example for a 4 block meal, I will sometimes have 2 block of carbs and 6 extra blocks of fat + the other 2 which would be 8 total. I have been doing this long enough now that I don’t weigh and measure any more…I can eyeball it. For fat I will eat almonds, avocado, or spoonfuls of natural almond butter or peanut butter (avoid butters that contain salt or sugar). From what Robb said most of the CF athletes that sub fat blocks for carbs start out low and increase the fat intake when their performance plateaus until they get to a point where they reach a steady state, the indicator should always be how you look, feel and perform (Scott was correct…don’t worry about the scale). If you are faster and stronger and feel great, weight shouldn’t matter.

Anyway, lots of life changes for me lately. We moved out of our house and gave it back to the bank. Since closing our business our income was cut in half. This bail out crap really irks me. I have never been on any kind of unemployment, government aid etc. I was getting kind of pi$$ed standing in line at the grocery store the other day. Looking at all these people using food stamps, driving nice cars with nice clothes, I don’t get it. Even though my wife and I found new jobs, the bank was not willing to work with us. Oh well, their loss, they will be lucky to get $150k for that house… we owed $400k, it was valued at $700k back in 2005…if you can believe that. We found a really nice rental (from a friend). Rent is ½ of our old house payment.

For some positive news… I am now 1/3 owner of our affiliate CrossFit Excel…we are working on plans to grow the business. We have about 35 members now. Looking forward to my Level 1 cert. in June at Aromas. I changed up my schedule and am now following the main site WODs (3 on 1 off). I am also helping train members at the am and pm sessions during the week…kind of like my apprenticeship. Man…our original owner Nick is an awesome trainer; I am learning tons from him. We have another new partner; Danny…another high school PE teacher, wrestling/football coach…this guy is an expert at O-lifting. Both are also awesome athletes…example Diane…Danny’s time was 3:27, Nick’s was 6:58. Its fun to watch them compete…Danny usually has the edge on the weightlifting WODs where Nick has the edge on Metcon/running WODs.

Sorry about the long post and my life story :)

Did Michael this morning at 5am
[B]set a new PR 21:31[/B]...actually beat Danny by 20 seconds...he was 2 minutes of his PR though.

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Stephen thanks for posting that routine of doing prolonged holds at the bottom of a back squat. Did 3X3 Back at 135 for 5-10". This felt ok. I guess I'll increase the length of the hold as time goes on.

John hope all goes well in recovery. Had knee surgery to repair a meniscus in 2004. This pretty much ended running. So I just fake it on the treadmill.

Terry congrats on moving and getting your own affiliate. Wow, what a lot of change in a short period of time! I have been getting my WOD's from a local affiliate I joined for 2 + months. Maybe I'll switch over the WOD's from the main site for comparison purposes here or there.

Today the WOD was: 3RFT: 25 SHPDL 75, 15 Burpees, and 5 HSPU.
I substituted 95 for 75 on the SHPDL and did 10 HSPU as my feet rested atop an elevated bench. I finished in 17:17. While this was a good workout, I felt that I could have performed more continuously if I had just used the RX for the SHPDL. I got winded and had to stop at least once in each set.

I've also got to find a place in my gym to place my body in a more overhead position while leaning on a wall for HSPU's. Believe it or not the entire place is surrounded in mirrors or glass. Any of you who have visited one of the Lifetime Fitness clubs know what I mean---beautiful places, actually, but not functional in some ways.

M, 64, 6'1", 253.

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John Scott,

You'll be back up to speed in no time! Pushups already! I hope I'd be that motivated.

Mark,

Some days are like that. Way to grind through it though.

Charlie,

Great job on the Twins. That one was a beast.

John,

You've been doing some tough WOD's! Good work.

Terry,

Awesome news about your share of a box.:kicking0: I'm sure you're glad the move is over and you can settle in. Michael is one WOD that always makes my lungs burn.

Pat,

Some WOD's your supposed to have to break up sets, and some you aren't. 25 SDLHP at 95 would be tough.

5/21/2009

Shoulder Press: 44x5 x 2 sets; 65x5; 85x3; 90x3; 95x3; 100x3; 105x3; after 5:00 min, did 85x13.

No time for Met Con

5/22/2009

Decided to punish myself with the Twins for no Met Con yesterday.
Row 750 m
20 HSPU (head to an Ab Mat, although missed about every other one)
2 rds
20 x Thruster at 115#
20 x "L" pullups
2 rds

Time = 29:12

Thrusters for me are worse than PKSS's. This one sucked big time. Most of the thrusters were done in sets of 3, with a few 4's.

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[B]2009 05 22[/B]

Kind of a weird day. Lots of sleep last night…10+ hrs. Somewhat stiff and sore this morning, so rowed 2000m at a easy-mod effort pace w/ time about 9:15. Then some running around doing household chores. Very tired and slow feeling. Might have something to do with recovering from that trip I just finished, doing two works outs yesterday, and getting two immunizations (anthrax and tetanus) yesterday. Immunizations always wipe me out, but not nearly as bad this time as usual.

So I decided to skip doing “Michael” today. Instead did [B]Bench Press[/B]. Goal was to use moderate weight and do max reps to failure minus on.

[B]WU sets:[/B] Bar X 5, Bar X 5, 75 X 5, 95 X 5, 115

[B]Working Sets:[/B]
1 - 135 X 13
2 - 135 X 13
3 - 135 X 11
4 - 135 X 11
5 - 135 X 9

Driving to Ames, IA tomorrow to swap vehicles with my son, but I will try to knock out “Michael” in th AM before we leave.


Lots of great work in our group!

Terry...Jealous that you are part owner in a CF affiliate. That would be my dream retirement job. Looks like I'll have to take a job with one of the military contractors. Won't be a bad life, especially with retirment pay (if the gov doesn't go bankrupt first). Take care all.

Have some spicy broccoli!!!

:broc::pepper::broc::pepper::broc:

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[quote=Terry Dickman;593949]......[I][B].For some positive news… I am now 1/3 owner of our affiliate CrossFit Excel…we are working on plans to grow the business. We have about 35 members now. Looking forward to my Level 1 cert. in June at Aromas. I changed up my schedule and am now following the main site WODs (3 on 1 off). I am also helping train members at the am and pm sessions during the week…kind of like my apprenticeship. Man…our original owner Nick is an awesome trainer; I am learning tons from him. We have another new partner; Danny…another high school PE teacher, wrestling/football coach…this guy is an expert at O-lifting. Both are also awesome athletes…example Diane…Danny’s time was 3:27, Nick’s was 6:58. Its fun to watch them compete…Danny usually has the edge on the weightlifting WODs where Nick has the edge on Metcon/running WODs.

Sorry about the long post and my life story :)

Did Michael this morning at 5am
[/B][B]set a new PR 21:31...actually beat Danny by 20 seconds...he was 2 minutes of his PR though.[/quote][/B][/I]

Hi Terry,

Tried catching you by phone this afternoon to congratulate you on the affiliation/part-owner thing! I'm over in Santa Cruz for my gymnastics cert tomorrow and Sunday.

So sorry to hear about the hassles with the home and the move......We were in GA when this all went down, I guess. Hope everything is settling down a bit for you and the family.

Again, congrats on your involvement with CF Excel! I definitely need to get down there and get in some work with you, Danny, or Nick. I have no idea when we're going to get up and running here in Sonora. Josh got all the paperwork in, got approved, and that's where we are currently at.......

Great work on Michael! Nick and Danny posted some great Diane times too!

Take care!

Steve