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Wed, Thurs took rest days

Today CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Did AMRAP in 20 mins. of
5 Thrusters w/70lbs.
7 Hang Power Cleans w/70lbs.
10 SDLHP w/70lbs.
Completed 7 rounds

Rode my bicycle on the road 15 miles in 01:03:20

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[B]CHARLIE![/B] Man, I got about a million hernia jokes, but your subtle blending of Crossfit and lower belly surgery tops them all. Of course, Percocet humor is much like the stuff that emanates from my six year old...."poop, clown and fart are really the funniest words in the world."

Anyway, too wet to ride the bomberoo, so I did:
WU
1020m C2 in 5:00, on damper 5.5
3 sets of:
5-10-15 pull ups
3-5-7 dips
10-15-20 push ups
10-15-20 sit ups
10-15-10 back extensions
5--8-12 HSPU (smith machine assisted)
Then:
10/1-9/2-8/3-7/4-6/5-5/6-4/7-3/8-2/9-1/10
Ring dips and k-bell swings in 13:14. Things went fairly smooth and the knee held up well but around midway my ring dips faded into onesy-twosy’s .

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Today:

[B]WU[/B]
20 situps
20 pushups
20 back ext
20 squats

[B]WOD:[/B]
10 rounds for time, or, Complete as many rounds as possible in 20 minutes, whichever comes first of:

15 calories - rower
10 push presses - 95# (65#)
5 deadlifts - 225# (135#)

7 Rounds + 15 calories

Toughie but goodie. I should've gone to 145# on the DL; tried 155 thought too heavy. 135# was too easy.

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after a few days rest, decided to do "Nate". I couldn't find that I had done this one. This is 2 MU
4 HSPU
8 X 75 DB swings

I subbed kneeing MU's and supported HSPU's. Got 8 rounds. This one was a gasser. Stopped fifteen seconds before the 20 minute limit and just watched the clock.

This AM, the rear part of my shoulders is singing the blues.

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Scott...bring on the hernia jokes. I need a laugh. This is the worst day for the swelling and discomfort. On top of that the pain med is giving me horrible night mares so I am shying away from it near bed time.

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[B]Charlie![/B]
Yo mama is sooo fat.... A tornado tried to pick her up and got a hernia!

Badoomboom! I know you're out there, I can hear you breathing. Don't forget to tip your waitress.

I had nightmares and vertigo as well on the percocet. (nightmares...now that's another topic altogether...just what the world needs is crossfitters with PTSD) Doc switched it to morphine. Directions said one pill every 4 hours. I took one and passed out for 12. Needless to say I never took another and pretty much just sucked it up. Hang tough, brother, and don't try changing any lightbulbs.

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Man alive, I feel like such a slacker for all the work that's gone on here! Out of town all day yesterday and on the road - - no workout. Smoke from the escaped controlled burn in Yosemite is really bad here today - - hope it clears enough to get something in.......

:pepper::pepper::pepper::pepper::pepper: [B]Yosemite fire-roasted peppers....[/B]

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[QUOTE=Terry Dickman;653876]Diane, That's awesome on the OHS, so are you doing 50% body weight OHS? or the 15 lb bar? OHS is definitely one of my goats, going to do the OHS 3-3-3-3-3 WOD tonight :yikes: I think OHS is harder for most people in our age group because lack of shoulder flexibility. I am proving my point to the younger folks now that we have some more over 50er at our box. :)[/QUOTE]

No, it was only a 15# bar. It was my second time doing OHS and the first time I struggled. I've changed my foot position a little though so next time I'll go heavier. Not 50% BW though. I need to lose some weight before I attempt that. :) Maybe I can do 25#. Or 35#. Hmmmm.

Charlie, you are funny! 1 squat in 10 seconds. Good work! :notworth:

I ran today - 3 miles in 27:35. It was OK. I am planning to start more indoor HIIT on the treadmill now that fall is coming, and hopefully that will help with my time.

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Did go for a very slow 1/2 mile walk. Pretty sore at the end. Good grief!

Scott...about that joke :puke0000:

Like I said, the dreams are horrible. When my bladder got full, I dreamed I was standing next to a river full of dead bodies. Bloody limbs and etc sticking up above the water. Move over Stephan King! :smiley_ev

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Today I did modified "Nate"
AMRAP in 20 mins.
4 pull-ups and 4 assisted dips (subbed for 2 Muscle ups)
4 Shoulder press w/80lbs. (subbed for 4 HSPU's)
8 dumbell swings w/40lbs. (subbed for 2-pod kettlebell)
I did 9 rounds and another set of the pull-ups/assisted dips

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hahahahahaha, charlie & john.

Well youve got a great attitude that's half the battle!

Speedy recovery to you both! I can't take percocet or any of that; after my shoulder, they gave me morphine w/o telling me - I didn't dream of rivers of dead bodies, I just wished I was one of them, I was so deathly sick!! Next surgery (I had to have my foot bone screwed together) I wouldn't let them give me a general.

Feel better!!!

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Sounds like this is the Over 50 druggies group. I confess to caffeine.
Speedy recovery to everyone

BP 15/45, 10/65, 1/135, 1/145, 1/150 (recent PR) , 155 fail, 155 fail, 3/135, 3/135, 3/135,

Nicole AMRAP
400M run - pull ups assisted 5 rounds 36 reps

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WOD 4 rounds for time
15 manmakers @ 95#
50 situps

a manmaker would be starting bent over with hands on bar kick your legs out burpee style bring them back in and clean & jerk barbell repeat (what big fun this one was):stir:

M/54/179

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Deleted, double post

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[B]Charlie,[/B]
No advice on the hernia recovery, but you seem to be doing well. Looking forward to seeing you back in action soon. Nice time on the squat.

[B]John,[/B]
I've never seen BB manmakers (only db). Those sound good. Nice job.

[B]Jay,[/B]
Great job on Nicole! Nicole's a great Met Con after BP.

[B]Mark,[/B]
Nate's a tough one, and seems to be the current de facto favorite Hero. Good effort and good subs.

[B]John Scott,[/B]
Good to see you in action again.

[B]Deb,[/B]
You sound as tough as my wife. "I don't need no stinkin' anesthesia!"

[B]Pat,[/B]
Nice initiation to "Nate". I'll be feeling your pain in a couple days.

Been travelling this week and the work-outs were spotty, but not bad.
Home on Monday and Tuesday, then out of town:

[B]08/24/09[/B]
6 am spinning
PM BP 44x5; 94x5; 114x3; 134x5; 144x5; 154x5
High Rep 134x12
Met Con: Got some tractor tires today, so:
Tabata Mashup: 20 sec work/ 10 sec rest, alternating 15# sledgehammer swings and pullups. Don't have my journal in front of me, but sledgehammer strikes averaged ranged from 12-14/rd and pullups started at 15 and dropped to 8 in round 8. This was a tough one that kept me moving.

[B]08/25/09[/B]
BS 44x5; 132x5; 182x3; then 226x5; 246x5; 256x5
"High" Rep: 206x14

Then tried the 5 Thruster; 7 HPC; 10 SDHP WOD at 95# for 10:00. Completed 4 rds + 5 Thrusters + 7 HPC. Kudos to those who did this nasty business for 20:00.

[B]08/26/09[/B] Rest

[B]08/27/09[/B]
at the Boise YMCA, 3 full rds (15 reps) of CFWU
Press: 45x5; 65x5; 85x3; then 95x5, 100x5; 105x5
"High" Rep: 85x12, 85x5; 85x4 (1:00 rest btwn sets)
Turkish Get Ups with 35# DB, 5 ea arm
No Met Con

[B]08/28/09[/B]
Ran about 5K/22:30 in the early AM. After a AM class, "cooled down" with a 5 hour drive home. Very stiff this evening.

[B]08/29/09[/B]
OHS 88x5; 110x3; 132x3; 152x3; 162x1 (wasn't able to jerk this wt, had to squat it out of the rack, so close to 2 reps).
Met Con: "Heavy Cindy", 5 PU, 10 pushup, 15 squats, with 45# wt vest, 10:00
8 rds even at 09:59.

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I'm back!

Of all things to be doing at this point in life...we got a new chihuahua puppy!
:wallbash: What were we thinking!

I'm not one to give in to cuteness in return for destructive behaviour so I've been establishing rules 24/7 all week. I think we have order again.

That and I've been fighting the urge to stay motivated since it is so much easier to put it off when the gym is at home than when you have a "box" to go to.

-----------------------------
[B]Today 08/29/09[/B]

Test Ab Plank : 3 min 10 sec - [B]PR[/B]

[U]WU - 3x[/U][LIST][*]5 burpees[*]10 DU[*]15 OHS[*]20 HR (hollow rocks)[/LIST]
[B]WOD - OHS[/B]

3-3-3-3-3
35-45-55-60-65

Pleased with that, but could have pushed higher with a spotter.

Thought I might have done Karen too, but after just 20 wallballs with 12# I realized that my form really stinks and that my metcon abilities really suck. I think it's time to face the music and force down some metcon WODs with the toys and space I have.

BTW - my med of choice is plain and simple ASA with codeine. Luckily I don't need it often. Even cold meds and antihistamines give me bad dreams.

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Today's WOD

Jay's favorite 300 - 2X
30 each

Knees to chest , Squats
Step ups, Pullups (assisted)
Box jumps (12 inches), Sit ups
Dips (assisted), Step ups
Push ups , Jump rope

time 37:07

Also did some interval work on TM 12% 3.5 -4 MPH

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Yesterday-rest day.
Today-church and then 35 mile bike ride.

m/57/165

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8/30/09

Row 3333m - 13:22.1

WOD
"Kevin's First"
This was my son's first shot at programming a WOD. As always things looked simpler on paper than in practice, but he did a pretty good job. We were both gassed at the end.

3 rounds for time;
400m run (Subbed 50 step ups to 15" box)
2 rope climbs
50 sit-ups
50 Double unders (Subbed 250 single jumps- 5:1)
2 Muscle ups (Subbed 5 dips/5 pull ups per muscle up)

34:53 - My recent weight loss has paid off with a huge improvement in rope climbs. Quicker up the rope, a lot more confidence and a lot less wtf am I doing up here !

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Today - 8/31/09
6AM group workout on the North Shore

Temperature: 47 degrees - kinda chilly for the little tennis skirt that I wear :brrr:

WU:
Stretching
Squats

30/5, 25/10, 20/15, 15/20, 10/25, 5/30 - Bench dips/push-ups
The 25 and 30 push-up rounds were really rough!

4X
30 squats
30 bench step-ups

[B]WOD:[/B]
10-9-8-7-6-5-4-3-2-1
Lunge jumps
Burpees
Jumping jacks
8:09

Arms/shoulders were fried after the push-ups and burpees so what did we do next? Plank, of course!

3X
plank with 20 knees to chest and 30 second hold
elbow plank with 20 knee touches and 30 second hold

By the 3rd round of plank my arms were shaking like there was an earthquake going on.

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M/57/160

Yesterday, weighted pullups:
25,35,50,60,70,80,82.5# (pr)
Today ; Snatch workout up to 120#
Followed by 40,30,20,10 reps of:
KB swings
ring push ups
situps

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today: Man, I did not feel like working out today. Took an act of congress to get out of the house and then rode bike to gym and back...hot
WU:
5:00 min C2 1041 m
5-10-10 Diamond push ups
5-5-5 deadhang pull ups
10-15-20 GHD
5-7-10 dips
5-5-10 #20 wallball shots

Deadlifts
#45x10
#95x10
#115x5
#135x5
#155x5
#175x5
#205x2 (was supposed to have been 1RM). OK, my DL PR before the surgery was #315, so I've got some catching up to do.

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W/U x2

15 Vertical jumps
10 Sit ups
10 Push ups
10 Squats
10m Walking Lunges
Run 1/4 one time at end

WOD 5 rounds
15 DB squat cleans #35 switched after 2 rounds to #65 barbell
20 Push ups
100 rope jumps
time 26:48

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Today:
WU
row 500
Pushups
Situps
Squats


[B]WOD
AMRAP 20 min: [/B]
5 Thrusters 65#
7 Hang Power Cleans 65#
10 Sumo Deadlift High Pulls 65#

9 Rounds + 5 + 7 + 5...
Holy Biceps & Shoulders, Batman!!

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Yesterday - Rest Day with a leisurely 9 mile bike ride on the road.

Today-
CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Did OHS 3-3-3-3-3
I did 65-75-65-65-65

Did Weighted pull-ups 1-1-1-1-1-1-1
I did 45-45-45-45-45-25-25
Then did weighted chin ups 1-1-1-1-1-1-1
I did 45-45-45-45-45-25-25

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[B]John Burch[/B] - my trainer 'caught' me today, trying out a MANMAKER... haha!! (never heard of them, I just had to try it).

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Thats Funny Deb What did he think about them

WOD for time
21 pp @95#
50 squat jumps
15 pp
50 squat jumps
9 pp
50 squat jumps
13:11

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3 rounds CF wu

10 deck squats w/ 16k kettlebell
20 double unders
30 burpees
40 push press w/45# bar
50 air squats
60 knees to elbows
70 box jump-24"
80 kb swings-2 pood
90 abmat sit-ups
100m walking lunges out to the 200m mark and sprint back

24:50

then:

weighted pull-ups w/weighted vest-began at 20# and added 2.5# plate each rep until it was loaded at 70#. Stopped there because Iwanted to do GI Jane.

Rested 10 minutes and then:
GI Jane- 12:49

After the weighted pull-ups the pull-ups during gi jane felt easy.

I've been eating zone paleo. Today I began zone intermittent fasting w/zone paleo. I had my last food last night at 8:30pm. I had my first meal at 4:30pm after my workouts. I felt like popeye after a can of spinach doing the workouts during the fast.

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[I][B]090831 MONDAY

[/B]Started new job today - - workout prior to the job was fast a furious.....

[B]Warm-up: Walking/Running intervals: [/B][/I]10:00

[I][B]CFWU - Modified.

WOD: Metcon -- For Time:
[/B][/I][B]21 - 15 - 9 of
Dumbbell Swings 55#
Pull-ups
[U]Push-ups[/U]
TIME = 7:03 [/B][I]
Db swings all un-broken. Much more difficult than I thought it would be. [/I]

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Manmaker, good one ---sounds painful enough to appeal to the masochist in me.:)



did yesterday's workout today. Weighted pull ups. 35
50
65
80
90 f--too low
90
95 f--too low

Finished up with 2 X 500m row (2:01 and 1:57).

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You guys and gals need to ease back a bit. You're going to over do it. Besides I'm jealous. Tried to go for a 1 mile walk yesterday. Got 3/4 of the way to the turn around point and decided I had already gone to far. Took a long time to work my way home. Went back to work today. Over did it of course. Paid for it after I got home.

[B]Hernia Broccoli[/B]
:broc::broc::broc::broc::broc:

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8/31/09

Row 5K - 19:29.1

Rest 10 minutes
KB drills

WOD
KB Fran
21-15-9
Thrusters (Two 35# KB)
Pull ups

7:08 (PR)

Something must have been in the air today. Don't have too many days like this anymore. My "warm-up" row put me only 5 seconds out of the top 25% in our age group on the C2 ratings board.
My KB Fran time was not only a PR, but I actually took 2:32 off my previous best.
Totally gassed but everything just felt good and worked right. If I didn't smash my thumb between the 2 kettlebells while putting them away, it would have been a perfect workout.
Maybe if I lose another 30 lbs, I can break 5 min.

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[QUOTE]
Thats Funny Deb What did he think about them
[/QUOTE]


He said, where did you SEE that? I told him and he said, yep thats what they are - you've just given me an idea! LOL - we'll have to see what use he puts those to.....

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Today - 09/01/09
11AM workout in the gym with Bill

WU:
Stretching
Run to gym
Row 500m

DL - 5 X 115
1 min plank
DL - 3 X 135
1 min plank
DL - 2 X 145
1 min plank
DL - 1 X 150
1 min plank
DL - 2 X 140
1 min plank
DL - 3 X 135

Row 500m - 1:59

Run up hill to home

[B]Mark[/B] - I like your new avatar!
[B]John W[/B] - Wowee on the KB Fran!

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Today warm with 3 rounds of 15 squats, 15 sit-ups, 15 push-ups, 10 pull-ups, and run 400m on the road.

WOD:
5 rounds of Power snatch 60lbs., 15 reps and run 400m
My time: 26:35

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Yesterday I ran 1.5 miles, then did 50 pushups, situps and squats of varying kind. Did I post that already? We had some layoffs yesterday. It was a long and intense day. But I'm still employed.

This morning I did Karen for the first time. Used a wimpy 6# ball and tossed to 10'. Really improved on the form. I wish there were at 8# ball to move up to. 10# is pretty darned hard. It'll be good for future warmups that include wallball though!

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Up for discussion

I wonder how many of you have level one certification and if you might have any comments about it. I am sure that there are certain places that are probably superior.

Perhaps we can all get together somewhere. It would be fun.

Today's WOD
20 minutes bike
25 minutes T/M incline

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[B]Skip,[/B]
Impressive day. What's a GI Jane? (maybe I don't want to know).

[B]Steve,[/B]
Congrats on the job! Nice short WOD. They never look as hard on paper.

[B]Pat,[/B]
Great job on the wtd pullups!

[B]Charlie,[/B]
Sounds like the recovery is hell. Hang in there.

[B]John,[/B]
Great "Fran" PR! and congrats on the rowing time. All that rowing is paying off.

[B]Deb,[/B]
Let us know how those manmakers go in a WOD.

[B]Diane D,[/B]
Serious core work today. Great job.

[B]Mark,[/B]
Nice job on the snatch/run WOD. I think I'm "looking forward" to doing that one in the next few days.

[B]Diane M,[/B]
Good job on the PR. Maybe scale the reps with the 10# next time?

[B]Jay,[/B]
[QUOTE]I wonder how many of you have level one certification and if you might have any comments about it. I am sure that there are certain places that are probably superior.[/QUOTE]
I did my Level I almost 3 years ago. Skip was one of the trainers. Whether you want to train other people or not, you'll learn a lot and have a blast.

[B]08/31/2009[/B]
Taught the usual early Spinning Class. In evening, did my DL's.
CFWU x 1 round
DL 132x5; 182x3; 226x3; 256x3; 286x3. High Reps 226x14.
Not feeling it so skipped the Met Con.

[B]09/01/2009[/B]
CFWU x 1 round
BP 44x5; 94x5; 134x3; 144x3; 154x3; 164x3 (PR for 3)
High Rep BP: 134x10, 134x5, 134x6
Wtd Pullups (x1): +25; +45; +65; +70 (supine grip); +80 (fail); +70; +70
Met Con: from CF Football, 7 rds of: 7x135# Overhead Squat, 7x24" Box Jump; 7xClapping Pushups. Foolishly thought this would take me about 10 minutes. Time = 18:12. Should have scaled the overhead squats, but I did get 4/7 sets unbroken. Can't snatch that weight so would have to clean, put on rack, then push jerk from behind the neck to start each set. Kind of a grind. Box Jumps and pushups unbroken.

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Out busy with the family, both daughter and son home from college for the weekend...things getting back to normal now.

[B]Tuesday 090901[/B]
Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

19:50

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[I][B]090901 TUESDAY

[/B]Another rushed workout -- not used to doing this so early in the morning and then driving an hour commute to work......
[B]
Warm-up: Jump rope work.
[/B][/I][B]500 singles (100 X 5)
100 singles (20 X 5) [/B]jumping as high as possible on each rep
[B]5:00 DU work. [/B]Lots of single DUs, chained two together twice....

[I][B]CFWU - modified.[/B][/I]

[I][B]Skill Work: OHS
[/B][/I][B]PVC X 10, 30# X 5, 45# X 5. [/B][I]These felt the best that I can remember. The reps at 45# all felt like they had solid form and I was able to keep my weight on my heels for all five reps for the first time![/I]

[I][B]WOD: Weighted Pull-ups 1, 1, 1, 1, 1, 1, 1.
[/B][/I][B]10#, 15#, 20#, 25#, [COLOR=Red]30# (PR)[COLOR=Black], 35# F (not high enough), 35# F, (30# F).
Max reps at 15# = 3.[/COLOR][/COLOR][/B]