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[quote=Mark Ervi;506697]Did “Nicole”
AMRAP in 20 mins. 400m run and max rep pull-ups.

I did 5 rounds and 39 total pull-ups (8-10-7-8-6)

I was slowed in the running by my injury. PR for number of pull-ups.[/quote]

[quote=Mark Ervi;508276]Took Rest Day yesterday because I went out of town.

Today, I did CFWUx3 w/assisted dips.

Did Back squats
10x45, 10x65, 10x75

Did OHS
3 sets of 10x45

Did Clean and Jerk
6 sets 5x85

Pull-ups w/extra weight
2 sets of 3 reps w/25lbs.

Bench Press
10x95
10x105
8x115
6x125[/quote]

[quote=Mark Ervi;508541]Did CFWUx3 w/assisted dips and pull-ups

Then did 60 pull-ups and 60 dips (16 unassisted/34 w/light assist) for time.
My time: 18:33[/quote]

Mark,

Been out of town myself for a few days! Nice work....and weighted pull-ups - - Cool! How's the injury feeling? Strong work, considering!

Take care!

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[quote=Diane Dennis;507158]Mark - Great pull-up PR on Nicole - and props for running with the injury - keep it slow and don't make it worse!

[I][B]Stephen - How in heaven's name did you row with a sore back?!? You are turning into a real tough guy![/B][/I]

Glad to be associated with you guys!!

No workout again today. Fighting the weather to get to my job is eating up my "free time" that I use for workouts. Will get back to it tomorrow morning.[/quote]

Hey Diane,

Back actually felt better doing the rowing. I think it's tied to my SI joint, which is supposed to fuse during your 40s, but mine never did. My hips and lower back pop and snap constantly like a car bottoming out on bad suspension components.....

[quote=Diane Dennis;507732]Terry - Remember that first picture you posted of yourself and I said that you looked young and strong - Well, your CrossFit total proves it - young and strong! I think you're pulling our leg about the over-50 thing!

Today:

Ran to CLBBG with hubby

Lateral dumbbell swings (each arm) - 20 x 12#, 20 x 15#, 20 x 12#
800m run on treadmill
lunge walks - 50 steps, 50 steps with 25# dumbbells, 50 steps
2 min elbow plank
800 m run on treadmill
assisted pullups - 12 - 12 - 12
2 min elbow plank

Push Press - 12 x 55, 12 x 65, 12 x 70
SDLHPs - 20 x 55 (tweaked back a bit - took short rest), 20 X 55 (back OK)
Push Press - 12 x 65

500m row 20:09 with good form

Raced husband home (he beat me and even taunted me!)[/quote]

[quote=Diane Dennis;508007][B][FONT=Arial Black]SUPER BOWL 43 WOD[/FONT][/B]

"Jumping for the Steelers"

43 jumping jacks
43 rope jumps (alternating SU-DU)
43 box jumps
43 jumping jacks
43 rope jumps (alternating SU-DU)
43 squat jumps
43 jumping jacks
43 rope jumps (alternating SU-DU)

8:47
[B][FONT=Arial Black][COLOR=Yellow]
[COLOR=Black]GO STEELERS![/COLOR][/COLOR][/FONT][/B][/quote]

Great workouts.....glad the weather is cooperating with you guys enough to be able to get out and run together....

And I LOVE the Steeler WOD.........We were traveling and I missed the game...:ranting2::ranting2: Got outvoted on radio vs. CDs......

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[I][B]MONDAY 020209

[/B]Returned from four days of traveling and "doing" Disneyland. My intention was to work out today, but my stomach is still doing flip-flops from all the food I took in the past days. I ate pretty sensibly......just too much.

No excuses tomorrow, though.

Had a little fun while at Disneyland. The "barrier" bars were just the right height and distance apart inside the "Blue Ribbon Bakery."[/I]

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[quote=Terry Dickman;509366]Thanks for the compliment on the CFT Diane....I wish I was pulling your leg.
I use to do a lot of lifting back in the day, training for football...but much different than CrossFit....I am finding many of the things we were taught are not right. I have been learning a ton from our affiliate.

Congrats on the Steelers win! I thought it was going to be a blow out after the first quarter. The Cardinals played a great game...it was very exciting, on or two plays and could have been the other way. I bet you were sweating it the last 2 minutes :D.

Did this WOD tonight....I was chasing this 20 year old college kid (baseball player) through the whole thing..he was killing it at the end and beat me by 40 seconds.

WOD 2-2-09
"Kelly"
Five rounds for time:
400m Run
30 Box Jumps
30 Wall Ball Shots, 20/16

My Time 31:38


PS...Love the new avatar Stephen![/quote]

Thanks, Terry!

Man, have you been "ripping" it! You are without a doubt, our poster child! Keep up the great work. Hope to see you down there at the box this week or next......gotta get some pointers from Nick!

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New Avatar is my wife, Mary, and me with Athalene Skeeter, my 101-year-old neighbor. She lives directly across the street. She walks the neighborhood daily, and keeps me inspired.

Today, I did Back squats
5@95
5@115
5@125
3 sets of 5@145
Then 21x95lbs.

Did 5 rounds of
5 dumbell deadlifts, 5 dumbell hang cleans, 5 dumbell thrusters
All w/20lb. dumbells

I am still healing, but I was encouraged that I could do 145 back squat.

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[B]Last night – rowing at TRRA[/B] (Week 5)

Erg Instruction:
5 min warm-up
Legs-only rowing and the concept of suspension off of the seat

Tank*:
Legs-only rowing (from body-over up to catch then leg drive back to body-over only)
Work on arm positioning and grip
Rowing with outside arm only
Feathering practice
Full rowing

*Rowed port for the first time (rowed starboard first 4 weeks)

Erg Workout:
2 sets of 4 X 1 min on, 1 min off (24-28 stroke rating)
Goal: consistent splits, good form ,strong leg drive, relaxed slide to the catch
Avg split round 1: 2:08.2 - 2:09.3 – 2:09.8 – 2:08.7
Instructed to slow splits to one second slower in second round
Avg split round 2: 2:09.3 – 2:10.4 – 2:10.1 – 2:10.4

My husband beat my split times this week but my form was better (IMHO) and he was almost too exhausted to walk to the car. He’s improving though!

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[B]This morning:[/B]

Ran to the CLBBG – worked with trainer

Did some dumbbell swings, get-down-and-get-ups, assisted pull-ups and push-ups on parallettes. Then, while doing nothing more than a farmer’s walk (35# dumbells), I pulled a lat! Yowee! At first, it hurt so badly that I felt like I couldn’t breath. I took a break and after a while it felt much better. I did some lunge walks and went home.

Emailed my old CrossFit trainer and he told me to stop working out the morning after rowing. Rats.

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[quote=Mark Ervi;509553]New Avatar is my wife, Mary, and me with Athalene Skeeter, my 101-year-old neighbor. She lives directly across the street. She walks the neighborhood daily, and keeps me inspired.

Today, I did Back squats
5@95
5@115
5@125
3 sets of 5@145
Then 21x95lbs.

Did 5 rounds of
5 dumbell deadlifts, 5 dumbell hang cleans, 5 dumbell thrusters
All w/20lb. dumbells

I am still healing, but I was encouraged that I could do 145 back squat.[/quote]

Hey Mark,

Nice work - - congrats on the 145 BS. Love the avatar - - sounds like your neighbor is a neat lady!

Continued prayers for you about your back. Take care!

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[quote=Diane Dennis;509778][B]Last night – rowing at TRRA[/B] (Week 5)

Erg Instruction:
5 min warm-up
Legs-only rowing and the concept of suspension off of the seat

Tank*:
Legs-only rowing (from body-over up to catch then leg drive back to body-over only)
Work on arm positioning and grip
Rowing with outside arm only
Feathering practice
Full rowing

*Rowed port for the first time (rowed starboard first 4 weeks)

Erg Workout:
2 sets of 4 X 1 min on, 1 min off (24-28 stroke rating)
Goal: consistent splits, good form ,strong leg drive, relaxed slide to the catch
Avg split round 1: 2:08.2 - 2:09.3 – 2:09.8 – 2:08.7
Instructed to slow splits to one second slower in second round
Avg split round 2: 2:09.3 – 2:10.4 – 2:10.1 – 2:10.4

My husband beat my split times this week but my form was better (IMHO) and he was almost too exhausted to walk to the car. He’s improving though![/quote]

Nice work, Diane! Your split times are sure dropping - - that is so awesome!

[quote=Diane Dennis;509795][B]This morning:[/B]

Ran to the CLBBG – worked with trainer

Did some dumbbell swings, get-down-and-get-ups, assisted pull-ups and push-ups on parallettes. Then, while doing nothing more than a farmer’s walk (35# dumbells), I pulled a lat! Yowee! At first, it hurt so badly that I felt like I couldn’t breath. I took a break and after a while it felt much better. I did some lunge walks and went home.

Emailed my old CrossFit trainer and he told me to stop working out the morning after rowing. Rats.[/quote]

Sorry to hear about your lat.....Do you think you could do some light work so the lats continue to get a bit of exercise and blood flow to them? Do you have a foam roller or a way of getting some deep tissue massage over the muscle/muscle group?

Get better quickly!

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[I][B]TUESDAY 090203

[/B]Back in the saddle today. Trying to get my eating and water intake back in line. Didn't sleep well last night.......had to keep getting up to get rid of all the water I drank.....:rofl::rofl: (serves me right!).

[B]Warm-up
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR @ 96
[B]CFWU X 3: [/B]Added shoulder dislocates, body circles, trunk rotations, and air squats (30 x 3). [B]
Pulled something - - I think my left hip flexor - - doing GHD situps[/B] (these are pretty easy for me, so I can't understand why this occurred. Getting disappointed with my tendency toward injury...).
[B]Jump Rope singles X 100
Double Under practice: [/B]10:00. Could only get 1 today......

[B]WOD
Back Squats 5, 5, 5, 5, 5. Post loads.
WU: PVC X 15, 45# X 10, 65# X 5.
95# X 5
115# X 5
135# X F. [/B](Felt unstable on the way down, so stopped and lessened weight).
[B]125# X 5
125# X 5
125# X 5
[/B]I did these in socks (no shoes) and really concentrated on form. I feel like I'm still not "getting it" as many of the reps felt as though I was too forward on my feet. Hope to work with a strength coach before the cert...

[B]GTG Pull-ups: Total all = 34.
Dead Hang: 3 UH, 3 OH, 3 OH, 5 OH, 4 UH, 3 UH = 21 total
Kipping PUs: 5, 4, 4 = 13 total.

Thrusters:
45# X 45 reps. Time = 2:34

Seated Cable Rows:
WU: 100# X 15
145# X 5
150# X 5
155# X 5
160# X 5
100# X 15 X 2

[/B][/I]