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PS Deb.

I read the testimonial on the Sandsone DVD. Their "poster boy" walks 5-6 miles a day, 5-6 days a week, supplements with weight training, and carefully moderates his food portions. OK, that works too.

If any of your friends keep up that regimen, more power to them! They're probably get good results. (And if they have the personality type to keep that up, they have the personality type to dig Crossfit.)

Once again, results are directly correlated with effort.

The Claw

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Holy Batman! A thread where someone says I'm "only" 48.... and where narcissim can be discussed with insight and wisdom.

I dunno guys and girls... Feeling absolutely wonderful about oneself can only make everything else better.. unless we ARE true narcissists who can only focus on our own gain.

And feeling better because of the actual effort we expend and from the love we have for what we are doing.. rather than chasing surgeons.. (I have nothing against plastic surgery.. everyone gets to do whatever they want)...

We exude something real.. something from the inside... health, clarity, strength, confidence, fitness.... and we are old enough to understand the difference between this and ego driven narcicissm that must constantly be replenished from superficial sources on the outside.

At least that's how this Coug sees it! :)

(of course, attention from the cubbies is always welcome!) :rofl:

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Eileen Welcome young lady
Thats funny stuff, sometimes I see a old picture of myself and think is that me, or a recent picture of myself and think thats not the John I know

Today I pushed 50# sled around parking lot, flipped tractor tire and pulled 95# sled

made a pr on cleans @ 195#

m/55/180 CrossFitChesterton

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Friends, part of what I like about this forum group is I am not the oldest and not the youngest, yet all of us have a common desire to strive for excellence and feel good about ourselves in the process. As for me I often do a lot of 'self talk' to give it "all" I have each WOD and find something to focus on "other than the immediate pain" of the WOD. That is life, right!! We must have a Dream, something worth fighting for, and than treat it as a matter of life or death, not be swayed by naysayers/Dream Stealer's! I know that I have started a lot of things and not finished them. I also know that after working out consistently for 5-6 days a week for over a year now, my weight is staying consistent within a couple of pound, body fat percentage moving down to where it should be, my energy level growing steadily, (not a sick day in a year. Those around me have concluded that this is not just a passing fad or just another fantasy for me. Many of my peers have joined me, more and more call and ask how I have done it! (I am lately telling them less and yet offering to show them if they come over to my garage gym or our CF gym for a demonstration)----another words "are you serious or just curious?"

Deb, to answer your question; We were received pretty well. You could see that a lot of "lookers" were "self conscious" by their glances as they gulped down the free "hot-dogs, chips and cokes and waddled by!---It was good to see the interest shown by quite a few young folks and the Firemen/women and law enforcement attendees watched pretty closely at our demonstrations.

I hope to be able to grow our exposure at the event next year. When we get our box Affiliated and move to a slightly larger place we will be able to expand and grow.

(Tomorrow) I get to do the Rowing WOD from last week!--(My favorite Cardio/full-body workout)--goal to stay in the mid 1:40's each round!!

You all have a great week!

Chaplain Tim:pepper:

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Great day in the PNW--raining, raining, raining!!:confused:

Went to the Gym 0700 (planning to do last Saturdays Rowing WOD)

DL-HSPU WOD was posted so that is what I did! (decided this would be more to what I was wanting to do anyway to check my strength Progress?

As Posted: Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

WU-DL 135 x 10
AS-15
Push-ups-15 (2sec down, 2 sec up)

WOD: 225/5HSPU-245/10-265/9/-275/9-295/6
I am pleased as I was able to better than double my HSPU compared to April's attempt and I probably could have done more DL weight. NEXT DL WILL BE FOR 1REP MAX PR
Darn I love CF!!!

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[B]09.20.2010-Monday[/B]
AM: 30 Burpees 12# Vest

PM: Warmup - Row 500 (1:54), step & stretch, et al, pec stretch, shoulder mobility

[B]WOD:[/B]
4 rounds for time of:
200 meter sandbag carry (45#)
30 hand release push-ups
20 kettlebell swings - 24kg (16kg)
[B]18:50[/B] Runs were better than last time I did this; not the best time but KBs are always slow for me (the most enjoyable part is pause at the top, I dunno I like the way my back feels holding things overhead) and the pushups, OCD - I'd rather break them & pushup in a plank!!

Stretch

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great work Deb

WU
1000m row 3:55
10 walking lunge
8 backward lunge
10 pushup
jumprope
2x20 GHD backextensions
2x20 GHD situp

Squat
10 @ 135
6 @ 185
working 6 sets of 4 @ 235
power clean
3@95
3@145
3@155
3@175

WOD
21 DL@225
run 800m
15 DL@225
run 800m
9 DL@225
run 800m
15:08

m/55/180 CrossFitChesterton

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09.19.10:

Hunting property work

09.20.10:

Warmup
Run 1/2 mile
10 assisted pullups
20 flutter kicks (4 ct)
Stretch

Strength
DL
5x225
3x275
3x295
2x315
1x335

Cashout
15 knees to elbows
100m sled push (190 lbs)

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[B]Welcome Eileen[/B]…we let the Claw in at 48 so I think you are OK here. :)

[B]Pat,[/B] you asked about CFFB, starting strength etc ,for additional strength work. I followed Coach Rut’s MEBB (max effort black box) programming and really liked it. When I trained for the games it was mix of OPT, MEBB and my trainers programming. You can find Coach Rut’s MEBB programming here it’s (WFS) [url]http://www.bootcampfitnesskc.com/the-fitness-conduit/[/url]. The best thing about for me is that it’s only 3 days a week, I throw in other activities like sprints, Frisbee football etc., so it works out nice.

Saturday 9-18-10
Tried the [URL="http://www.againfaster.com/the-competition-team/"]Team Again Faster competition[/URL] WODs 1 and 2 (link is wfs)
WOD 1 - 3 rounds for time
- 200m run
- 50 double unders
- 25 thrusters 95lbs
Time [B]18:30[/B], I struggled with DUs. Brian Curley 2010 Games Masters winner did it in 15:09 wfs [url]http://vimeo.com/14827054[/url]

WOD 2
1 RM rack jerk
[B]230 lbs[/B], never tried rack jerk before, form not too good. I need to work on getting the front foot farther out with a quicker lower dip and drive...instead of trying to muscle it up.
wfs [url]http://vimeo.com/15100980[/url]

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[B]09.21.2010-Tuesday[/B]
Kind of a slacker day :)

Warmup: Run 400, step & stretch, et al, shoulder/pec stretc

[B]WOD:[/B]
3 rounds for time of:
500 meter row
15 deadlifts - 225# (155#)
[B]10:40 rx[/B]

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This was supposed to be easy:

[B]WU:[/B]

200m run
20 Squats
20 24" box step ups (10 each leg)

[B]WOD:
[/B]
400m Walking Lunges

17 min

[I]Finished 3rd out of 7 in the class! :highfive:[/I] [I]Boy, were my legs sore!![/I]

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Ok, I was locked up with stuff at work last week but the good news is I survived the re-org in better shape than I started. I was back at it this weekend.


Tuesday, Sept 21

Runs, Push-ups, Run 400m then Max Pushups
5.0 rounds | 115 reps

Looks familiar, like the Central Park Shuffle....? Track at Ackerman not quite 400m so each set was more like 466m.

Shoulder Press 5-5-5
90 lbs, 100 lbs, and 110 lbs

Monday, Sept 20

Olympic Lifting
Power Snatch/Snatch, 1x 65,75,85,90 Jerk 3x3 95 100 105, 3x2 115, 115, 125

Back Squat 5-5-5
165 lbs, 175 lbs, and 185 lbs

Saturday, Sept 18th

TEAM Workout

-Team Shuttle -6 x 100m Then: 7 Rounds: -20ft Overhead Walking Lunges 45/25 -30 Situps -20ft Overhead Walking Lunges 45/25 -30 Pushups Then: -6 x 100m

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9/21 WOD
(At Invictus in San Diego)

Back Squat:
1 rep @ 85-90% of 1-RM
6 reps @ 95-100% effort
1 rep @ 90-95% of 1-RM
6 reps @ 95-100% effort
1 rep @ 90-95% of 1-RM
6 reps @ 95-100% effort

Rest 2 minutes after each set of back squat, then perform:
Powell Raises x 8-10 reps each arm
then rest 2 minutes before returning to the bar for back squats;

and then,
Three sets for max reps of:
60 seconds of Push-Ups
90 seconds of Anchored Sit-Ups
Rest 90 seconds.
Score is cumulative total.

BS = 1x185#, 6x175#, 1x205#, 6x185#, 1x225#, 6x185#.
Push-ups + Sit-ups = 224 (91, 70, 63).

Really concentrated on getting back squats deep enough; I even lightened up a bit to make sure I went deep. Full depth on every rep! Felt very strong, 1x225 was easy. My PR is 240, and think I could have matched or exceed that today had the workout called for a one-rep max.

Thanks to Sage and everybody at Invictus, it's always a pleasure to drop in when I'm working in San Diego.

The Claw

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09.21.10:

Rest Day, working a little at hunting property, carrying stuff while hiking, climbing in and out of treestands

09.22.10:

WARMUP
1/4 mile run
20 pushups
Stretch

STRENGTH
OHS
5x85
3x95
3x105
2x115
2x125
2x135 ([B]P.R.[/B][B]![/B] Easily could have had a third, well past 90 degrees, too. FINALLY busted thru that 135 plateau!!)

CASHOUT:
Pushed sled with 170 pounds 100m

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thank you [B]JB[/B]!!! [B]JJ nice PR[/B].
You guys all are just getting stronger and stronger!!! impressive :)


[B]09.22.2010-Wednesday[/B]
Still a slacker day!!! People doing double WODS now.... im a slouch!

AM: 30 Burpees 12# Vest (1:30 - I was really annoyed this am, should be annoyed every am!! LOL Cut the weight to 12# b/c shoulder.... )



PM: Warmup - run 400, step & stretch et al.....

[B]WOD:[/B]
For time:
50-40-30-20-10 squats
25-20-15-10-5 ring dips
50-40-30-20-10 abmat situps
[B]18:xx[/B] I forget the exact time, started a minute after the other two people!! I know I was a slacker on the ring dips (started out with one strip of band, then two, then shortened the two - but all nice slow full ROM, I think the band will help me get more dips more than unassisted 1" ROM, or toes on a box....
shoulders sore - my good one is sore!!!
[LIST][*]4x10x65# Good Morning (what possessed me after yesterday DL)[*]4x10xbarbell with 40 lbs Tbar Row (we dont have enough small plates to put a good amount of weight on)[*]4x10x10# Dumbbell bent lateral raise[*]shoulder stretching[/LIST]Run 400

Gym was packed!! No room to do other stuff :D

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Nice job on the OHS JJ

September 21st, 2010
M.E. Deck Clean 3-3-3-1-1-1
[B]175-185-185-205-215f-205[/B],
my mind was not in the game, poor wrist flexibility, too slow, things not ticking

Rest 5:00

Hurdle Hop 2
Push-ups 10
Hurdle Hop 2
Push-ups 9
Hurdle Hop 2
Push-ups 8
…
Continue to 1 Push-up
[B]Time 2:30, pvc at 31"[/B]

Hopping hurdles is an advanced move. Your particular hurdle should match your current athletic fitness. The height can range from zero inches (a marker on the ground) 30 or 33″ Don’t write a check you can’t cash

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Nice OHS JJ

WU
jumprope
10 wallball
10 pushup
jumprope
10 pullup
5 dive bombers

Squat WU 135#x10 185#x6
3 sets of 2 @ 235
3 sets of 2 @ 245

2x20 GHD situps
2x20 GHD backextensions

WOD 3 rounds
10 pullup
10 95# hang snatch
10 ring dip
7:32

m/55/185 CrossFitChesterton

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[B]WU:

[/B]150 single unders3Xbox length bear walks
box length Crab walks[B]

WOD:

[/B]50 jumps to reach a ring ~18" above my tip toe reach!
40 air squats30 Abmat sit ups
20 push ups
10 pullups

[I]I was able to string a lot of 10 to 20 single unders together! awesome!

Jumping after all the lunges yesterday were killers!!
[/I]

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JC---what is a Powell Raise?

Started Wendler: Wave 1 Bench: 5X150,175,195. Supplement: 5X10 of 135.

1RFT: 25 lunge steps, 20 Pull ups, 50 Box Jumps(step up), 20 Double Unders (3:1 singles),25 Ring dips, 20 Knee to Elbows, 30 KB Swings(1 Pood DB), 30 sit ups, 20 Squat cleans 35#DB's,25 Back Ext, 30 Wall Ball-20#, 3 Rope Ascents(15 rope pull ups ea. round).

Completed in 22: 33. Last completed 091002 in 23:52. PR:kicking0::kicking0::kicking0:

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Pat - Way to go on the PR!

[B]WU:

[/B]525# dumb bell snatches, right hand,
walking lunges across the box with weight overhead in right hand
525# dumb bell snatches, left hand,
walking lunges across the box with weight overhead in left hand

[B]WOD:
[/B]Tabata squats followed by max Jumping Muscle ups in 4 min.

14 X 13 = 182

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[QUOTE=Pat Quigley;846692]JC---what is a Powell Raise?[/QUOTE]

I didn't know either. [url]http://www.youtube.com/watch?v=RneA9MidZJ4[/url] (WFS)

Frankly, it does not strike me as a typical Crossfit functional movement, but what do I know? :shrug: I show up and do what I'm told.

The Claw

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9/23 WOD

Snatch Balance: 3-3-3

Followed by:
Tabata
– PVC Sit Ups (feet anchored)
- Row for Calories
- Push Ups

65#-65#-75#. Mindful of the post on full ROM, I stayed light on these in order to squat to full depth. It worked quite well for me.

Tabata PVC sit-ups = 12. With all due respect to our trainers, this is a lame movement. I understand the intent, but the PVC just gets in the way. The same result would be obtained by anchoring our feet and crossing our arms across our chests. I started with 12 and stuck with it each round.

Tabata row = 4. This was pathetic on my part, I should have achieved 5 for sure, if not 6.

Tabata push-ups = 9. I had done a heavy sit-up and push-up WOD two days earlier, so I picked a number and went for it, which was 9. First few rounds, the 9 was easy, but it got more difficult by the end, and I was barely able to crank them out the last two rounds.

The Claw

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[QUOTE]Frankly, it does not strike me as a typical Crossfit functional movement, but what do I know? I show up and do what I'm told.[/QUOTE]

I think its good. I do that, plus other shoulder and rear delt work b/c crossfit doesn't seem to have much; Im thinking itll make up for any imbalance??

(I still have probs w/my shoulders being sore, not sure if its just that I'm old and I'll never be good at this stuff, or something that can be worked on. Pullupus today, we'll see - that aggravates them since April).

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M.E. Front Squat 3-3-3-1-1-1
[B]185,195,205,215,225[/B]
had some knee pain after 225 was going to try 235 but opted not too

Rest 5:00

Record your time to complete:
20 DB Deck Snatch (10/side)
20 Pull-ups
16 DB Deck Snatch (8/side)
16 Pull-ups
10 DB Deck Snatch (5/side)
10 Pull-ups

Loading is 30% of body weight

[B]Time 6:25[/B], felt like a weakling on pull-ups, 6 reps was max unbroken

used 50 lb DB, heaviest we have 25% of body weight

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Wendler Wave 1 DL:5X275,315,355. Warm up:2X10 DL225
Supplement: 5X10 Front Squat 135. Done Paloquin style.
[url]http://www.youtube.com/watch?v=ipCmj8t5aXg&feature=fvw[/url]
(WFS) This helped w. inflexible shoulders. Used small towels.

Tried to do :
Michael: 3RFT of 800m run, 50 Back Ext, 50 Sit ups.

Ran out of time and just did 3X50BE+50Su in 6:21 on a Roman Chair.

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nice avatar Deb

short wu, mostly stretching
Back squat
10x 135
6x 185
6 sets of 5 @ 235#

shoulder press
3@95
3@115
3@125
3@135
3@145
3@155

30 pullups pr

WOD
30 DL @ 135#
30 hang clean @ 95#
30 push press @ 95#
7:08

m/55/185 CrossFitChesterton

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thank you [B]JB.[/B] summer, its gone already!!



[B]09.24.2010-Friday[/B]

Warmup: Run 400, all that other stuff

[B]WOD:[/B]
"Helen"
3 rounds for time of:
400 meter run
21 kettlebell swings - 24kg (16kg)
12 pull-ups
[B]16:45! [/B] One of those days, what was I thinking?! One of my worst 'girls' to begin with, this was a horror story beginning to end. I was starving & ate fat just before (saw it posted on a gym board, fat & protein pre-wod - I usually do carbs/fruit) - BIG mistake!
Could def. use a heavier kb all unbroken & my forerarms weren't killing as usual. But the runs & pullups killed me - stomach hurt & felt sluggish and slow + pullups were horrible, pullups slowed me down the most. You can't be "careful" and kip. Ate something afterward.

Pullup Kip & DH practice (avoiding these for weeks but went fine, go figure!)
Squat prax - worked up to 145# and that didn't feel bad at all...surprised.

oh yeah I jerked 120# again the other day and it didn't seem so hard? Need to video myself, I think I could do more. Does strict or pushpress help that? Maybe need to do some of those...

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[QUOTE=Jim Cordes;847447]I didn't know either. [url]http://www.youtube.com/watch?v=RneA9MidZJ4[/url] (WFS)

Frankly, it does not strike me as a typical Crossfit functional movement, but what do I know? :shrug: I show up and do what I'm told.

The Claw[/QUOTE]


looks like an exercise I did after shoulder surgery years ago.

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Deb,

I can relate to your "pre-workout" eat wrong! I did the same the other day and then went for a run and thought I was going to die from the inside out!

On vacation with the family for 4 days in Kamiah Idaho. I have been riding my dirt-bike and in the last couple days rode the MTB for 15 or so miles (yikes the roads around here are steeeeeeep!

Looking forward to doing the Fight Gone Bad on Monday and as well starting a BS regiment to build strength.

You all have a great weekend!
Chaplain-Tim

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Thanks to Jake and company over at Tribal Crossfit for a good work out.

Saturday 100925

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Total: 239

Recovered and then did Wave1 Wendler OHP: 5X 110,130, 145. Skipped the supplemental lifts.

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9/25 WOD

"Fight Gone Bad!"

Three rounds of:
Push-press, 75 pounds (Reps)
Row (Calories)
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)

Total: 211.

Not a great score once again. Started with 31 push presses, which gassed me right out the gate. Wall balls were slow, but legit! Sumo deadlift high pulls were a surprising bottleneck. Great FGB5 event!

The Claw

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Hey Deb, nice avatar. Summers gone in Jersey?..for some reason we are having a heat wave here...101 today, 99 tomorrow... go figure. I think the shoulder thing must have to do with age and crossfit, mine are always sore...seems like they feel better when I avoid overhead stuff, but thats hard to do with crossfit. Press and Push Press will help your jerk, but I think practice with quickness and technique would help more. I know I really need to work on that, check out this link, there is a video and article on the jerk. WFS [url]http://olyathlete.com/[/url]

M.E. Supine Bench 3-3-3-1-1-1

[B]205,215,225,235,245,265[/B] went up easy, thought about 275 but will save that for another day

Rest 5:00

did this with the other trainers to help motivate Danny (my coach for the Games), he is competing next weekend at the The CrossFit/USA Weightlifting Open, same weight class as Matt Chan.

How Many Rounds can you complete in 10:00? (CF/USAW WOD)
6 Cleans @125 lbs
12 Pull-ups
24 Double Unders
[B]4 rounds +3[/B] I sucked at the DUs again

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9/27 WOD

21–15–9
Squat Cleans (135#/95#)
Ring Push Ups
Weighted Sit Ups (25#/15#)

18:15 at 115# for the squat cleans. It is hard to overestimate how grueling squat cleans are! Ring push ups were easiest. I needed more weight than two 35# dumbbells to anchor my feet for the weighted sit ups, so thanks KJ and Augie for holding me down on rounds 2 and 3. (Yes, Augie finished and then had time to hold my ankles down in round 3.)

We ran two heats because of the shortage of ring dip stations, and we ran long. This WOD took longer than you would think by just looking at it on the whiteboard.

The Claw

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I hear you all on the shoulder thing. Once I get mine warmed up, they seem to be okay, but they are generally sore and creaky most of the time. For me, it's the kipping pull up that seems to bother them the most.

Deb, I think Terry makes a great comment on the jerk, and I really enjoy that Olyathlete site. Press will help, but probably not as much as push press. There are plenty of female Oly lifters that I can out-press, but that can bury me in the jerk. They are fast and fearless!!

Week 1, Cycle 5 Wendler 5-3-1 (my modified version)

I am replacing the back squat with front squat for at least a couple of cycles. I’ll still get some back squats in, but it won’t follow the 5-3-1 template.

Press (5, 5, 5+) – 100/120/135(5)

Front Squat (5, 5, 5+) – 120/140/155(5)

GHD Situps 3×10

Ring Push Ups 3×10

4x400m run (2:00 rest) – 2:02/2:11/2:16/2:02

I could have taken more that 5 on the last set of front squats, but I have not trained these in a while and I want to see how my legs react.

The 400m runs were done at CFC. That 400m out-and-back is a little long and a little hilly. For the moment, I am happy with those times, but they are nowhere near where I need them to be.

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[QUOTE=Terry Dickman;848253]I think the shoulder thing must have to do with age and crossfit, mine are always sore...seems like they feel better when I avoid overhead stuff, but thats hard to do with crossfit.[/QUOTE]

My problem isn't soreness, it's stiffness. It's just hard to get them to open up enough for a lot of movements. Our coaches have been working in movements from the Kelly Starrett mobility blog ([url]http://mobilitywod.blogspot.com/[/url]) (WFS). Lots of good stuff in here!

The Claw

PS. We're wilting in Santa Barbara at 82 degrees!

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Good day folks,

Back from a mini vacation and low and behold FGB was posted for WOD!
8hrs each way sitting behind the wheel sure makes one stiff and sore!
I fell pretty hard on the dirt bike and have some sore ribs--Wah, wah wah!
Did get in 12miles on the MTB and that was fun!

FGB- Subbed weight to 65# to see how I compared to the last (first time) I attempted this great WOD!
“Fight Gone Bad!“

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Rnd#1: 29,21,24,18,12
Rnd#2: 20,17,22,14,12
Rnd#3: 14,17,18,11,13
Total Today: 262
Previous was: 274
Felt really weak and stiff not to mention gassed! the decrease in reps showed dramatic need to work on breathing and upper body strength!
DANG I LOVE THIS STUFF!

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Hey All,

Start of hunting season here in Ohio, so I've been spending a lot of time in and around trees, and not so much gyms.

Still . . .

09.26.10

1/4 mile run
Stretch
6x120 stairs (up then down)
1/4 mile run

09.27.10

WARMUP
1/4 mile run
20 pushups
10 assisted Pullups
Stretch

STRENGTH
BP
5x185
5x205
5x225
Pullups
5x assisted
4xBW
5x assisted

CASHOUT
25 alternating single arm k-bell swings @ 45 lbs.

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Awesome FGB scores!

Claw - You are so right about the MWOD! The instructors are sneaking it into our warm ups & cool downs! Good Stuff!

[B]WU:[/B]

500m row

2X10
PVC OHS
PVC Push press

2 30 pistols [I](Were these tough!!:yikes:)

[/I][B]WOD:

[/B]21, 18, 15, 12, 9, 6, & 3 reps of

75# Sumo dead lift high pulls
75# Push jerks

19:56

[I]Slow, but while I did the 1st 21 under 9 min[/I] [I]I did the last 9 under 2min!)[/I]

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WU
stretch
walking lunge
2x20 GHD back extension
2x20 GHD situp
15 air squat

Back Squat
10@135
2@225
2@235X4
2@245X2

WOD 5 rounds
10 pullup
10 135# hang cleans
12:51

m/55/180 CrossFitChesterton

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September 27th, 2010
“Grace”

For time:
30 clean and jerks 135#

did this with the 6pm class, fun [B]3:39 rx’d[/B]