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Hey gang. Haven't posted in a while. Doing the workouts 4 X's per week as usual. Rest of time is spent helping sister in law deal with some bad news and surgery tomorrow for possible uterine and ovarian cancer. Anyhow today was a whopper:

1RFT:
2 mi run
2 mn. rest
20 squat cleans 135#
20 box jumps
20 meters lunge w. 45# plate over head
20 squat cleans
20 box jumps
2 min rest
2 mi run
Scale: 1 mile walks, power cleans. 48:50.

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Pat - Sorry to hear about your sister. She'll be in my thoughts and prayers.

4/27 - Don't remember the workout other than I didn't have a lot of energy and it kicked my butt. Slept 12 hours that night. Very tough work week.

4/28 - 24 mile bicycle ride. Legs were really flat on the hills. Slept another 12 hours

4/29-30 - Rest days

5/1 - Run 1 mile and 50 double unders. 16:24 (mile time was 6:42).

Managed one string of 4 DUs consecutively, one or two strings of 3, and 4 or 5 "series" of two. Felt much better; the rest did me a lot of good.

5/2 - Single unders for 15 minutes
Neck was so stiff from yesterday's physical therapy that everything else hurt. The single unders worked since I didn't have to move my head. :rofl:

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tonite lots of leg streching then pistols and push ups

wod was total of bench press 5-4-3-2-1 but only total up one weight for each rep 5@135-4@145-3@155-2@165-1@185 = 785 lbs total

felt like i could have gone heavier throughout but was still happy since my shoulder did not cause any real issues tonite.

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5/3
WU: abmat sit-ups, back extensions, shoulder mob X 3 X 10

Workout: Run 1.25 miles/ 45# box squats X 50 reps
13:55

Cashout: t-spine and shoulder mobillity, wobble board

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5/3 WOD

Today’s Workout:
1 Round For Time of
20 Deadlifts (185#/135#)
400 M Run
30 Pull Ups
400 M Run
30 Clapping Push Ups
400 M Run
20 Deadlifts (185#/135#)

10:47.
Only two of us morning, Wang and Claw. (Awesome name for rock band or law firm, by the way.) First set of deads done straight through, pull ups 15, 5, 4, 3, 3. Clapping pushups pretty steady but I often collapsed to elbows after clap. Last set of deads done in. 4. sets of 5. Great metcon WOD, very well designed!

Claw

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[QUOTE=Jim Cordes;1057747]

Only two of us morning, Wang and Claw. (Awesome name for rock band or law firm, by the way.) [/QUOTE]

Or a poultry and seafood restaurant. ;)

Nice job on the workout!

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Claw - :rofl: on the Straight Flush!! Only thing worse would have been a Royal one!! :D Nice job on that DL ended WOD!

Pat - Sorry to hear about your Sister-in-law. Nice Job on Hidalgo!

JB - Closing in on halfway!! Sweet!! Yay! Burpees!!

Alden - Way to Kick@$$! Hope you're feeling better!!

Cliff - Nice job on the Bench WOD!! Were your ears burning? I was talking about you at the box and the story of hanging KBs from the Bamboo Bench presses!

[B]WU:[/B]
300m run
3 rounds:
10 Pull Ups
10 Dips
10 AbMat Sit Ups

[B]WOD:[/B]
21-15-9
165# Back Squats
2 Pood KBS

6:03

[I]Could not believe the time!! Not Rx, but one of the heavier weights and faster times. I was worried about my squat depth since my right knee was saying bad things! But, everyone said it was fine.[/I]

[B]CashOut:[/B]
3 rounds:
15 Push Ups
10 Air Squats
5 Burpees (Yay! Burpees!!)

[I]Good Workout!![/I]

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Thanks for the support. My sister in law dodged two bullets no cancer! Tumor the size of a grapefruit.

Strength: shoulder press: 5x135, 3x155,3x185.
WOD:
9 thrusters @135
50 DU's (4:1)
7 thrusters
50 DU
5 thrusters
50 DU's
Scale 4:1 singles.
6:56

Hold bridges for 2 minutes (f)
Skin the cat-hold at bottom. I did this twice! I haven't done these since high school----50 years ago!

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Bill H - Nice work on the squats and swings. Even the 1.5 pood KB thrashes me so I know what the bigger one would do.

Pat - Great news on your sister-in-law and nice workout time.

5/4 Good news day

Therapist cleared me to resume workouts with light weights and high reps. Am supposed to workout for a week then go back for check; then workout for two weeks and return for another check.

Workout:
40# pulldowns X 2 sets X 20
20# facepulls X 2 X 20
20# shoulder press X 2 X 20
45# deadlifts X 2 X 20 (concentrating on shoulder position and retracting shoulders at the top)
Row 500m

Cashout: wobble board w/ hands anchored and concentrating on shoulder position and posture

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5/4 WOD

Press 3-3-3-3-3
95-105-115-125f(2)-120
Very satisfied that I gave 100% effort here. (Just noticed 120# is my 3-rep PR.)

In 10 Minutes complete:
1,000 M Row
As many Wallballs (20#/14#) as possible in the remaining time.
80 wall balls.

Went easy on the row, figuring I would make it up by resting less on the wall balls. Row was a little over 4:00. Took a while to get a groove on the wall balls, and even when I felt like I had them, I could not string more than 5 together at a time. Pleased with my score, however, as I was able to keep my frequent rest periods short.

Claw

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Pat - Awesome news about your sister-in-law!! Great strength and Thruster/DU WOD!! [QUOTE]Skin the cat-hold at bottom. I did this twice! I haven't done these since high school----50 years ago![/QUOTE] That is SO COOL!!

Alden - Glad to hear that your shoulder is healing nicely!!

Claw - Congrats on the 3 rep Press PR! Those are tough. Sheesh on the Row/ Wallball WOD. Stringing 5 WBs together is good, especially on the 8th, 9th, or 10th minute! Nice job!

[B]WU:[/B]
Stretching & shoulder mobility

[B]WOD:[/B]
Scaled "Del"
For Time:
25 Burpees [I]Yay! Burpees!![/I]
Run 400 meters with a 20 pound medicine ball
25 pull-ups
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 pull-ups [I]Tried to get as high on the bar as possible[/I]
Run 400 meters with a 20 pound medicine ball
25 Burpees [I]Yay! Burpees!![/I]

24:51

[I]Beat 25 min!! Carrying that Med Ball was brutal! The ladies on the Gym staff kept telling me to "Smile" while running with the Med Ball! :D I was surprised at how fast the last set of Burpees (Yay! Burpees!!) went! (Did 5 in 15 sec!!) My time was respectable to those on the board (And many scaled more than I did!)

Had a nice post WOD conversion with the parents of one of the trainer's parents. Awesome folks in their 70's who've been doing CrossFit for years and loving it! Wanna be like them in 20 years![/I]

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great work everyone.

william that last one sounds brutal.

tonite kinda dianne in that i got to bench press instead of hand stand push ups

21-15-9 225 lb dead lift 123 bench press

9:54

can not believe how much i struggled with the last few bench presses in each set. felt good when it was over however.

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this morning the san francisco crusher

safety squat bar 225lb back squat x 30

then 1000 m row

8:17

came home to breakfast on the table and being told by my wife "oh honey guess what we are doing right after breakfast?"

me..."taking a nap?"

her "nope we are going up the chief." :pepper::rofl:

the chief the 2nd largest granite monolith in the world, the trail covers about 2.5 k.m in length and gains about 1,300 meters over that length.

i guess the nap will have to wait.:kicking0:

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I really was awful today.I did snatch 45 like nothing after real shaky warmups and a talk from soxx. Missed 50, stopped bc I hit my knee :(. Pclean n jerk 55 after great warmups, totally lost my focus and blew that weight on my first two attempts. I did realize Im looking up big part of my jerk probs lately. My pcleans were horrible! Embarrassing. [url]http://m.youtube.com/watch?v=RDBYSLbre_k[/url] wfs. Lot of cfers at this one got in trouble for watching them.

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William, thanks for the feedback. (keep your head up on the back squat).

Strenght: Back Squat after warm up, take a weight @ 60% and do 20 reps.

5X 135, 5X225, 5X 245, 20X185. Felt good.
First Back Squats since hurting back.
WOD: 1 rft
50 mountain climbs
21 OHS 135
21 HSPU
50 mountain climbs
15 OHS
15 HSPU
50 mountain climbs
9 OHS
9 HSPU
50 mountain climbs
Scale: PVC for OHS, Toes on bar at chest height.
5:45.

Claw, I may be coming to a box in your town in a few weeks. My two older grandsons are going to some camp in the area. I will be a volunteer for a few days.

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[QUOTE=Pat Quigley;1058382]Claw, I may be coming to a box in your town in a few weeks. My two older grandsons are going to some camp in the area. I will be a volunteer for a few days.[/QUOTE]

Would love to see you Pat! I normally work out at 6 am but there are classes all day. Drop them a line and you'll be welcomed. There are actually three boxes in town. We are Crossfit Pacific Coast, there is also Crossfit Santa Barbara and Crossfit Goodland (in Goleta).

Claw

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5/5 WOD (Saturday)

Tabata Helen
(alternating sets of 1.5 pood kettlebell swings and pull ups, 20 seconds of work, 10 seconds of rest, 8 rounds).

8 swings, 6 pull ups.
Picked those goals and stuck with them until the end, and then got a 7th pull up just for fun. All kettlebell swings straight through, broke up pull ups on 6th set. Maybe could have gone to 9 swings, but a 7th pull up would really have been a challenge.

Then was interviewed for new CPC video. Tried not to sound like a moron.

Claw

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Hello guys and gals. My son graduates the end of the month so lots of time on the honey do list.

Friday: 30 minutes on Stairmaster

Saturday:

Row 2000M
50 walking lunges (instead of pistols)
30 hang cleans 75# (instead of 135#)

15:29

Am I right that a hang clean is still a full squat movement? I did them as either a pseudo (most) or full (few) squat clean thinking if they were power cleans I could receive the bar at any depth and stand from there?

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Hey Bill. I am leaving the site (WHS) site for the exercises and you can see a demo. You are right. The hang clean is taken to the same squat position as any clean except the power clean.
[url]http://www.crossfit.com/cf-info/excercise.html[/url]

Kelly
5RFT
400 m run
30 box jumps
30 wall ball.
Scale: row.

Stopped after 3 rounds: 22:35. Just ran out of juice on this one.

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[QUOTE=Pat Quigley;1058814]Hey Bill. I am leaving the site (WHS) site for the exercises and you can see a demo. You are right. The hang clean is taken to the same squat position as any clean except the power clean.
[url]http://www.crossfit.com/cf-info/excercise.html[/url]

Kelly
5RFT
400 m run
30 box jumps
30 wall ball.
Scale: row.

Stopped after 3 rounds: 22:35. Just ran out of juice on this one.[/QUOTE]


Thanks Pat.

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5/2 bench w/ red bands 1@95 1@115
triple C+J 115 135 155 175
close grip bench 2@ 135 6x3@185
WOD
10 20" BJ
20 situps
30 95# hang snatch
10 BJ
20 situps
20 hang snatch
10 BJ
20 situps
10 hang snatch
15 burpees
12:01

I could not find your Link Deb
m/57/180

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I meant to post in my log. But here it is... what a day. [url]http://m.youtube.com/#/watch?v=RDBYSLbre_k[/url] wfs
Nice work btw

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5/3 _ I don't remember what I did
5/4
50-40-30-20-10 100# DL lateral bar hops
8:10

5/5 6 mile run in the Dunes

5/7

4 rounds 2:00 to complete each round
5 Back squat @ 135
4 TGU
5 pushup

WOD #2 EMOM
3 Burpee
6 jumping lunge
4 pushup
each round took between :17 and :19

Post 40 Burpees for time 2:26
cool down 2x14 Burpees
Burpees suck YAY Burpees
sorry Deb I must be Lame I don't find you Vid

m/57/180

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tonite

2 k.m. run somewhere around 11 minutes

then a bunch of various push ups (shoulder not happy)

21-15-9

228 lb saftey squat bar back squat
40 lb dbell sit ups

8:17

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5/7/12 Monday:

5 RFT

135# back squat, 10 reps (all unbroken)
Run 800 M

35:32

Had loud rock and roll to drown out my groans on the squats; sons band was practicing for their weekend gig. Huh?

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sorry John, its not you!
The FBI lab still has a lot of my computers..... i'm on a pad. (the lift is not worth the trouble! haha)
[url]http://tinyurl.com/cowctbe[/url]

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5/8 WOD

Push Press:
2-2-2-2-2-2-2-2
1 Minute Between Sets

135-135-140-145-145-145-150-160*
160 is a push press PR (and over body weight), nice to two-rep it. The first 135 was a little heavier than I expected so I did two sets. Had a little difficulty in not dropping down to catch the bar after the push (i.e. making it like a jerk) and also in not arching my back into "stripper back," which is part of the reason I hung out at 145 for three sets. Holding my lungs full of air helped with the stripper back.

4 x 400 M Run @ 80-85% Effort
1 minute rest between runs, goal is to stay within 5 seconds on each 400 run.

1:30, 1:29, 1:26, 1:24.
Nice to get faster each round. This will be the most running I have done in prep for this weekend's Wine County Half Marathon since running the PS Half in February. Link to this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7159205566/[/url]

Claw

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I would be happy if my lifts looked like that Deb

5/8 10:00 AMRAP
5 hang snatch @ 95
5 push press
5 24" BJ
run 200m
5 rounds in 10:18 (I had to finish)
rest 5:00
10:00 AMRAP
5 power cleans @ 135
5 ring dips
5 burpees
20 DU
run 200
3 rounds 5 cleans

Post 4 mile run in the Dunes
m/57/180

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tonite 20 minute amrap

5 60lb saftey squat bar good mornings
10 (5 per side) pistols to 16"box
15 sit ups

11 1/3 rounds

am glad that we were not squating or running tonite because i have no idea how i would have faired. my legs are torched from friday, saturday and yesterday.

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"Ricky"
20 minutes AMRAP
10 pull ups
5 dead lifts 185
8 push press 135

7R+3 pull ups.

Finally, 3 R of max ring dips: 3,3,3.

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My son is back from Army training so I have my workout buddy back.

warm up 2 miles on bike

wod - 17,15,13,11,9 135 Bench Press, 55 db swings, assisted pull ups

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today.

3 x 2 k.m. runs

10:15, 10:48, 10:47 (had air supply on the i pod so that i would push to finsh my run faster so that i would not have to listen to them any longer :confused:) it seemed not to help my time

ended 90 day no booze challenge. alcohol clean except for 6 beer at the beach since super bowl sunday. the longerst the other 8 people in the challenge at the box went was 22 days.

feel better for it. now the challenge is not to go back to my past habits not that they were bad....

will have to moniter the situation and see how the body feels cause i enjoy the way i feel today :pepper:

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Good work Pat
Tim glad to hear that your son is back with you
Speaking of Tim whatever happened to the Preacher from Washington?

5/9
bench with Chains wu @ 135 1@185 1@225 F@255
Pushpress Triple 135/155/175
3x12 DB seated press @25 each arm
5 35lb pullups

WOD
5:00 EMOM
15 Abmat situps
10 pushup
5:00 EMOM
8 T2B
8 GHD Back extensions
5:00 EMOM
:30 ring holds
8 walking Lunges

Post 1 mile run
m/57/180

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wod - 5 rounds - 15 push ups, 15 air squats, 55 lbs each hand farmers carry, 10 70lb chopper right, 10 70lb chopper left

bicep work out and 100 reps 45 bp bar

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5/8 Workout
SB Sweat at Alameda Park
Three rounds of 60 seconds at seven stations with about 15 seconds between stations and a run after each round. Stations included jump rope, suicide sprints, kettle bells swings, burpees, lunges, sit ups, etc. As the name suggests, I built up quite a sweat. Second workout of the day, which may have been a little much.

5/10 WOD
“Barbara”
5 Rounds For Time:
20 pullups
30 pushups
40 situps
50 squats
3 minutes rest between rounds

33:06 including rest, so 21:06 of work.
First two rounds 4:00 even, then 4:16, then I lost track. Came close to a meeting with Pukie when done. Some awesome times this morning, I expect to see at least Shane on the leaderboard with 29:12. (Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7171576402/[/url]) And as Coach Christina pointed out, big props to Sarah Schultz for (1) being only girl at 6 am and (2) doing situps on floor instead of the mat like the rest of us guys.

Claw

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Deb - I'd be happy too if my lifts looked like that. I'm still trying to get my t-spine loosened up so that the middle back curves the right way. I'm gaining ground but not there yet.

Tim - Glad to hear your son is back. It won't be any fun for you if he deploys.

Don't remember the last day I posted.

5/7 - Rest/ travel day

5/8 No gym in the hotel so 4 rounds of:
run for 2:30
wall pushups X 10
air squats X 15
walking lunges X 20

5/9 Long travel day, no workout

5/10
Warmup - RC warm up; t-spine mobility; 3 rounds (20 reps each) of 45# pulldowns, 30# shoulder press, PVC OH squats; Burgner warmup

Workout: deadlifts 45#, 95#, 95# X 15 reps interspersed with dumbbell swings 10#, 15#, 20# X 20 reps

Cash out: wobble board

Am amazed at how much strength/ endurance has disappeared after only a few months of not being able to work out. Also still feeling my way around to determine what hurts and what feels ok.

Over 50 and stalled
 

Need some advice from fellow over 50's.

Been doing Xfit 3-4 times a week for ten weeks.

On Paleo diet about 85%.

Sleep 7-9 depending on the day, and even go in to the box on off days for mobility, maybe a little light rowing, the occasional technique question.

While I am down two belt notches and feeling my clothing get looser all around, my belly fat and neck fat remain stubbornly evident.

Also, though I can see muscular changes everywhere, something strange is happening. This weeks WODs almost drove me to DNF. I am having to dump weight, far below the women's RX'd to finish, and still I am the last one done by a long measure.

Am I getting weaker? My endurance seems to be diminishing. Any observations on this? Since everyone in my box, including the coaches are half my age, they don't really understand my personal struggles with Xfit.

Just for background, I am 52, weighed 223 when I started at 5'10" height. High blood pressure, high cholesterol, former smoker.

I haven't gotten on a scale yet, just going by the good news in the mirror.

But what the heck is going on with lack of strength and endurance? My WOD times are actually getting WORSE.

Thanks for any wisdom from my master's Xfit colleagues.

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Andrew, a couple quick thoughts.

Belly and neck fat will decrease primarily based on how and what you eat, and only secondarily on how much you train. It's just not feasible to excercise off the calories in a couple cheeseburgers and shakes. (Want to test that? Go on the C-2 rower and row until you've hit 1,000 calories.)

Next, your diminished performance may be related to overtraining. If you're here, you're probably Type A who fixes everything by going harder, louder, and faster. Three or four WOD's a week for someone of your health history who has only been at Crossfit a couple months sounds like a lot. Try taking a longer and/or more frequent rest days and see how that helps.

Also, your mobility is probably compromised, which only makes the movements more difficult. As you eventually loosen up, you will be able to perform the same amount of work with less effort, which will also help your results. You'll need more time to stretch out, before and after the WOD's, than the kids.

But have faith brother! This stuff works!

Claw

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Jim:

These are very helpful observations, thank you.

Indeed, I am realizing that my recovery time needs to be more. I think perhaps I am trying to do too much, too soon.

At 85% Paleo, I also realize the other 15% is probably holding me back, as well as the issue of portion control. Cutting out sugar, carbs and dairy have made me ravenous, and this leads to large meals.

Finally, your take on inefficient movement is well founded. The other day there were OHS in the WOD, and I had to strip to a bare 45# bar to get through all the reps with correct form.

I'll keep at it and make some adjustments.

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[QUOTE=Andrew Tsao;1059963]Jim:

These are very helpful observations, thank you.

Indeed, I am realizing that my recovery time needs to be more. I think perhaps I am trying to do too much, too soon.

At 85% Paleo, I also realize the other 15% is probably holding me back, as well as the issue of portion control. Cutting out sugar, carbs and dairy have made me ravenous, and this leads to large meals.

Finally, your take on inefficient movement is well founded. The other day there were OHS in the WOD, and I had to strip to a bare 45# bar to get through all the reps with correct form.

I'll keep at it and make some adjustments.[/QUOTE]
disagree about the 15%. Why would you cut out carbs? carbs fuel your workout. Can eat starch in moderation. The diet only makes a huge diff if you ate crap before. crossfit, eat, rest-time and patience. Youll get there.