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9/1/09

True rest day. No drills, no moderate row, just veg out in front of the tube.
Sometimes this is harder to do than working out !

[B]Jay[/B] - I got my Level I last October at CF South Brooklyn. KB cert in July. Registered for Gymnastics Cert at CF Long Island City this coming November. Wanted to get the KB and Gym certs in before my hip surgery because I think they'll have a greater impact on and add more variety to my rehab.

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Jay,

I got my Level-1 last February and my Gymnastics Cert in May. While I had studied all of the level-1 info and knew most of it when I attended, to hear the lecture/see the material and then [I][B]do[/B][/I] the movements/work on the skills was priceless for me. In some ways though, the gymnastics cert was more beneficial - - it really helped me with my "body awareness" - -

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Today - 09/02/09
6AM Group workout on the North Shore with Patrick

[B]Ruin Your Legs Wednesday:[/B]

3X
30 bench step-ups
20 bulgarians
30 squats
20 lunge walks

4X
20 lunge bench step-ups (starting position is hip below the knee with knee in full-flexion, driving off of your heel up onto the bench to full-extension)
20 pop-squats

3X
squat hold
5 squat jumps
squat hold
10 fast squats
squat hold (followed by a loud moan on my part when coming up out of it)

Holy moley, I almost couldn't get out of the car when I got home.

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9/1/09

WU situps on GHD, knees to elbows
WOD
21 thrusters @95#
21 KB swings @ 53#
12 pullups
15 thrusters @ 95#
21 KB swings @ 53#
12 pullups
9 thrusters @ 95#
21 KB swings
12 pullups
18:07

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Ruin your legs...:rofl:

Heavy Thruster 3-3-3-3-3 reps

45-65-65-70 - fail - 65

Then 5 100m Row Sprints x 45 second rest

about 24 seconds each row with the damper set at 6. the hardest part is figuring out the computer.

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Scott- GI Jane= 100 burpee pull-ups. Perform a burpee below the bar, jump up, grab the bar and perform a pull-up. Repeat 100 times.

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Biked to gym to warm up.
WU:
3-3-3 pull ups
3-5-10 dips
5-10-15 #20 wallball shots
5-10-15 walking lunges
10-15-20 back extensions
3-5-7 HSPU

1000m row (4:45)
21 thrusters (scaled to #65)
21 pull ups
750m row (3:31)
15 thrusters
15 pull ups
500m row (2:21)
9 thrusters
9 pull ups

time: 26:37 Not bad considering I had to walk from C2 room to weight room for thrusters to machine room where the pullup bars are. Probably wasted 5 or 6 minutes this way. Still can't run. Want to really bad; does that count?

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Warm up : 5 X 10 GHD sit ups & Hip/back extensions (my new GHD arrived yesterday), shot work and club swings.

"Elizabeth" scaled to 110# because I didn't have the energy.

110# cleans and ring dips, 8:23.

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GI Jane sounds scary. :yikes:

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Scott, John W and Skip. Thanks for the info. I will sign up for the Cert I. I am trying to pick the right place. I wasn't thinking of the Gymnastics. What did you learn there?

Todays WOD

Running Fran

Run 800 meters
21 Thrusters (#65)
21 Pull ups assisted
Run 400 meters
15 Thrusters
15 Pull ups
Run 400 meters
9 Thrusters
9 Pull ups

17:08

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Diane - If you would like to see G.I. Jane done by one of the original CrossFit bad-a$$es, watch Greg Amundson do it in the "Girls/Named WODs" section of the CrossFit Exercises (G.I. Jane (Greg Amundson)). And just between us girls, something happens in the video at about 2:10 that will make your eyeballs feel really good (can I say that?) ;)

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Wow, I am truly impressed by the energy here.

Diane D. your work out seems like a week's worth for me. Couldn't really recall some of the exercises that you do. Great energy. Were the bench step-ups a one legged hop?

Diane M--great work on the thrusters.

John---face the same thing at my globo today and used dumbbells to get at least two of exercises in geographic proximity. The girl, your daughter (?) is beautiful.?

Peter are you preparing for shot put or other field events?

Jay great job on the running Fran.

Skip, all those burpees---awesome.


Did the rowing Fran. Scaled the thrusters with two 30 lb dumbells. Finished in 20:48. This was fun! Was there a comparison date for this one?

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WU 10X 2 GHD situps 12 knees to elbows

WOD AMRAP 1n 20:
5 push jerk @ 115#
10 ring dips
40 jump rope
6 rounds

working hard as of late, but not getting any faster

m/54/183

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WU - 20 X
back ext
situps
squats
pushups
pullups

[B]WOD [/B]
5 rounds for time of:
135# (85#) clean and jerk, 5 reps
knees to elbows (K2E), 10 reps
double unders, 20 reps

rx 14:44

Ruin your legs, lol, that's mine tomorrow: back squats sandwiched with rows.... (I hate rowing)

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[B]Wednesday 090902[/B]
For time:
Run 1 mile
95 pound barbell Thruster, 21 reps
21 Pull-ups
Run 800 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Run 400 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

23:20 rx'd

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9/2/09
Row 2501m - 10:13.7

WOD
"Angie"
100 pull ups (14:05- 1st 50 done under 6:00)
100 pushups (9:51)
100 sit ups (4:13)
100 Squats (3:46)

31:55 (PR)

Last time I did this, I weighed 267 and my time was 44:40

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[I][B]090902 TUESDAY

REST DAY! [/B]Busy enough at work today that I made up for the fact it was a rest day! We were all "running" most of the shift!
[/I]

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[QUOTE=John Warkala;657071]9/2/09
Row 2501m - 10:13.7

WOD
"Angie"
100 pull ups (14:05- 1st 50 done under 6:00)
100 pushups (9:51)
100 sit ups (4:13)
100 Squats (3:46)

31:55 (PR)

Last time I did this, I weighed 267 and my time was 44:40[/QUOTE]

That's awesome John!

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Thanks for the tip, Diane! ;) I will check that out when I'm home tonight.

Today we did "The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 pullups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.

I used 70# for power cleans and 3 bands for pullups. Can go heavier on the power cleans. I need to figure out how to engage my back more on the pullups.

Did 2-2-2-2-2 (almost got 3 the first set)

I need to make a list of these weights so I can pick up where I left off. The learning curve is just about over.

Made arrangements to go to my box on Monday. :pepper:

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[B]Pat[/B], That lovely little arm weight [U]is[/U] my daughter. I got what you might call "a late start". I'm pretty sure she takes after her mom and not the old man.

Thursday 090903
Rode my bike to physical therapy. They were closed. Rode my bike to the Y.
WU x3:
5-5-7 DH pullups
10-15-20 situps
10-15-20 pushups
5-5-5 dips
15-15-15 BW squats
5-5-5 OH squats w/ #45

Swim: 500m WU 12:03
8x25m sprints w/ 22 second rests between each effort

First time back in the pool since the surgery. Felt pretty good but the shoulders were extra tight afterwards.

Rode the bike home. Then on to a deep tissue massage; mostly legs and back.

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Humbling!!

[B]Warmup:[/B]
Burpees
PSU
PU
Squats
Situps
Back Extensions

[B]WOD:[/B]
For Time:
21 back squats - 185# (115#)
750 meter row
15 back squats
500 meter row
9 back squats
250 meter row

15:50......

I felt like the woman on the commercial: "I've fallen and I can't get up!"
I can go lower than parallel with the 115#, but then I can't get back up. Barely got to parallel. My trainer spotted me. Very disappointing and humbling.

[B]Diane M[/B] - I loved The Chief, nice job.
[B]John[/B] - Angie sounds evil!! Dread seeing THAT on the board.

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[I][B]090903 WEDNESDAY

[/B]No workout today - - somehow I pulled a muscle below my left scapula yesterday.......didn't sleep worth a hoot. Less energy than a dead battery this morning......Glad that SBUX has [SIZE=4][B]STRONG[/B][/SIZE] coffee![/I]

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09/03/09
CFWU x 15 reps x 1 rd
Back Squats: 44x5; 132x5; 182x3; 226x3; 246x3; 266x2 (failed rep 3)
High Rep BS: 202x14
Met Con: "Power" Elizabeth
135# power cleans
Ring Dips
21-15-9
Time: 9:56
First time doing "Liz" with power cleans instead of squat cleans. About 4:00 faster for me.

[B]Diane M,[/B]
"The Chief" is supposed to be 6 pushups, not pullups (wfs):
[URL="http://www.crossfit.com/mt-archive2/2008_09.html"]http://www.crossfit.com/mt-archive2/2008_09.html[/URL]. Your version sounds harder!

[B]John Scott,[/B]
You've got a real cutie. Good to see your diligently plodding the come-back trail!

[B]John W,[/B]
Awesome improvement on Angie! Especially after the rowing.

[B]Deb,[/B]
I recommend always doing your BS to parallel or below, even if you have to scale more. You'll get stronger from the bottom.

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[B]THANKS[/B] to all on this board for your encouragement and comments. I have had a banner week with PRs and other breakthroughs. I honestly believe that being part of this little online community has made me rethink my self imposed "limits" and has allowed me to go beyond what I thought was possible (even reasonable). Even with the sense of camaraderie that we share at the affiliate I attend, it is somehow different when posting for your peers, rather than 20 or 30 somethings. Again, thanks to all :notworth:
9/3/09
Row 2500m - 9:57.5
WOD
"Hanging Helen"
3 rounds for time;
400m run (Subbed step ups)
21 KB swings (55#)
2 rope climbs

12:26

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Wednesday - 9-03-09

[U][B]Warmup[/B][/U]
3x[LIST][*]5 burpee[*]10 DU[*]15 OHS[*]20 HR (hollow rocks)[/LIST]
WOD - "Elizabeth"

21-15-9
cleans (55# full SQ clean)
dips (red band assist)

16:18

My deliquency is evident, but I now feel adequately punished. You guys and gals are working hard!

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Re: the Chief, it was pushups listed on the website. Maybe the trainer wrote it down wrong on the board. We did pullups. It was a good workout!

Today is rest day for me. I don't think I'll need to scale it. :)

Checked out the G.I. Jane video. Dang! I wish I could do that! Well, maybe one tenth of it.

Really looking forward to a long weekend. We had some layoffs on Monday, and I have really had a bad attitude about being in the office since. Not that I'm not happy to have a job, but I am grumbly. I'm sure it's a normal reaction.

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Rest Day Wednesday

Thursday warmed up w/3 rounds of 15 squats, 15 sit-ups, 15 push-ups.
I ran 400m once

Then last night, way too soon after eating, I did
For time:
Run 1 mile
70 pound barbell Thruster, 21 reps
21 Pull-ups
Run 800 meters
70 pound barbell Thruster, 15 reps
15 Pull-ups
Run 400 meters
70 pound barbell Thruster, 9 reps
9 Pull-ups
My time: 34:26

I started this workout immediately after a rain shower had quit. Temperatures had been above 100 earlier in the day. The humidity was ghastly. I thought I was going to die. 15 minutes after the workout ended my head was still spinning.

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Terry-
I meant to say too that I was in awe of your time being 12 minutes faster (and with 95lbs. Rx'd weight) than my own for that running, thruster, pull-up WOD. An ambulance would have been called for me if I had gone 2 minutes faster. Thanks for setting a high standard.

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Yesterday:
Deadlift 3 X 3 X 286#.
5 X 5 X Pull ups with 55#
5 X 5 X 110# Press.

Today:
Warm-up - 3 rounds of 10 GHD sit ups, back/hip ext, pull ups,and dips.
Bench - 5 x 90% (180#)
Kettlebell snatch test, 29 reps in final minute.

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I didn't post yesterday because I got an urgent call in the middle of my workout telling me that a close friend had died (49 yrs-old). This is someone that I've known longer than my husband and who we just had dinner with last weekend. He developed shingles early this week and then yesterday just keeled over dead. I still can't quite believe it. As I go through the day today, I am thinking of him and counting the blessings in my own life.

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Diane, that is terrible and what a shock. You're in my thoughts.

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[QUOTE=Mark Ervi;658086]Terry-
I meant to say too that I was in awe of your time being 12 minutes faster (and with 95lbs. Rx'd weight) than my own for that running, thruster, pull-up WOD. An ambulance would have been called for me if I had gone 2 minutes faster. Thanks for setting a high standard.[/QUOTE]

Thanks Mark. I did this one with the class, I think If I was by myself I would have been a few minutes slower. There is a nice young man in our class (Damien), probably 30 yrs old, played Div. II football starting center, I bet he weighs 250. He always kicks butt in the strength WODS. Surprisingly he kicks my butt in running too, except maybe a sprint. So my goal was just to try and keep up with him. He was way ahead of me after the mile run, finished his thrusters before me too. I did all the pull-ups unbroken, caught up with him and never looked back. He gave me a little bow after the WOD…LOL…it was a good day for this old man :)

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Warmup:
500 Row
pushups
situps
squats

[B]Tabata Mashup[/B]
Pullup/Pushups
rest 4 mins
Pushpress 45#/Box Jumps

285

Disappointing; haven't been sleeping well lately, maybe I psyched myself out on this one instead of pushing harder. I think this is my 1st tabata w/rx pullups - 11, 7, 6, 6, 6, 6, 6, 6...need to get stronger with these!


[B]Diane[/B] very sorry to hear that. Saying a prayer for you.
[B]Scott[/B] thank you.

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W/U JR su, 100 alternating legs (getting better made 50), leg up box jumps, row w/u, pull w/u, thruster practice, etc...

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

28:28 Used my Tabata timer. Had to subtract to get the time. Didn't seem like it took that long.

I am intriqued by this situation where something inside me trys to get me to quit. I started thinking about it after coach talked about it in a recent video. Some times it is almost a voice other times its just pain and hard breathing which leads to a lack of concentration. Now, being aware of it makes me want to try harder. This workout was an example, my focus and awarness of this "desire to quit" made me push harder to work through it. I look forward to when I can work out with other people and experience the motivation of peer pressure again (like at the cert). Its coming. I think this effort in this work out is part of how I earn it. I think working harder in my solo WOD's is how I earn it. I had a great day of realizing this same avoidance of pain and unwillingness to do whats hard and uncomfortable limits me in other areas of my life as well. Hmmmmmm.

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WU 3 rounds
10 GHD situps
10 GHD back extensions

WOD
4 rounds for time
run 750m
21 knees to elbow
10 DL @ 185#
20:54

SORRY TO HEAR OF YOUR FRIEND PASSED DIANE
it always hits me when someone I know who is close to my age passes away
makes me want to try to get some of what life has to offer since there is
less of it to waste

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[B]Diane D[/B] - My sincere condolences on the loss of your friend.

9/4/09
Rest Day

Tomorrow's workout will be in memory of Stephen Smolinski from Albany Crossfit. He was 49. His wife is a trainer at Albany CF and his daughter is also a Crossfitter.
[url]http://www.albanycrossfit.com/my_weblog/2009/08/a-tribute.html[/url]

But to finish this post on a lighter note;
[url]http://www.crossfitwatertown.com/2008/04/11/the-unofficial-crossfit-joke-book/[/url]

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[B]John W[/B] and every one else: Im in awe of the workouts you all are doing - intimidating even to look at!!! Gives me a lot of incentive and hope to get better at this! So thank YOU.

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Paleo Zone Q

I finished 30 day paleo challenge. Gym has been ok to good, seem to be progressing. Felt great.

I want to keep/gain muscle, so I've been striving for 2500-3000 cals. I don't think theres one day I'm below 50% fat though.

Our gym is doing a second 30 days. I'm wondering does anyone eat Paleo in Zone proportions?? Will Zone calorie restrictions really make a huge diff in the gym, compared to what Im doing now?

Won't your resting metabolic rate just adjust for the calories you eat?

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9/5/09

Row 2500m - 10:00.9

WOD- From Albany Crossfit

"Stephen"
10 Rounds for Time of:

10 Burpees
200 meter Run (Subbed 150 jump rope- Bad, bad idea)
30 Air Squats

46:20

Finished first 5 rounds in ~19:00. I usually substitute rows or step-ups for runs but with 300 squats on the table that wasn't a viable option. Jumping rope is not my best thing. You know a workout is hard when Burpees are the easy part !:yikes:

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WU 3x10 GHD situps 3x10 GHD back extensions

WOD 21-15-9-6-3
clapping pushups
20" box jump
35# ea KB hang power clean
11:45

m/54/183