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I guess I haven't been posting here, but I've been working out! :D Not today though. My body is tired. I'm trying to figure out where to fit more running in as well. I've been doing some most weeks ONCE a week, but I'd like a bit more. But my workouts are early in the mornings, and I don't have a lot left over after work. Ho hum.

I have been Paleo for five days. So far, so good, though I am a bit tired after workouts. Mentally I am feeling fantastic!

Going to a POSE running clinic on Saturday. Should be interesting.

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WU sampson stretch pushups pullups GHD situps ait squats

WOD 21 15 9 6 3
rolling jump squat
SDLHP @ 75#
11:18

I am pretty sure I did round 3 twice

did some snatch work at 75# and 95#
played around with the battling ropes

m/55/178

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[B]Day 4[/B] Ab Plank- 2x 2:00 hold = 4:00

[B]Day 5[/B] Ab Plank- 2:33+ 2:27 hold = 5:00

[B][U]Warmup[/U][/B] x3 same

[B]FSQ[/B] all x 3
45-65-85-90-90-90-95

[B]WOD[/B]
3 rounds for time
10 KBSN 15#
10 KB 35#
10 burpees

Time: 8:12

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10/5/09
Bicycled 8 miles

TODAY
CFWUx3 w/assisted dips and 30 burpees and run 6 minutes on treadmill

Then did 21-18-15-12-9-6-3
Hang power cleans w/70lbs.
Sit-ups
Back extensions w/roman chair
My time: 22:10

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Today - 10/06/09
11AM gym workout with Bill

WU:
Stretching
Run to the gym
Row 500m (felt crummy)
Dumbbell swings

WOD:
6 Hex-DLs 105#
6 Back Squats 75#
40 Sit-ups
4 Hex-DLs 115#
8 Back Squats 75#
30 Sit-ups
4 Hex-DLs 125#
10 Back Squats 75#
20 Sit-ups
3 Hex-DLs 135#
12 Back Squats 75#
20 Sit-ups
3 Hex-DLs 140#
21 Back Squats 75#
40 Sit-ups

21 jumping pull-ups for the road

Run home

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Hi gang, I'm taking a short vacation here in Venice Beach. Eating at restaurants, playing with the grandsons, and just doing things different than usual. I could get to like this. Had a great Paleo breakfast yesterday: pan fried grouper and vinigarette salade. The family meals with cousins or my daughter and her family are not so Paleo.

Enjoy the workouts.

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Sunday: 10-4-09
Power Cleans 65 lbs
Sit ups - Abmat
Back ext - Abmat

15, 12, 9, 6, 3.

13:23

Today, 10-6-09
60 pullups/60 bench dips

1st 24 pullups, one band, full pull up and slow down, then jumping the rest.

13:24

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[B]10_4_09[/B]
5k Run



[B]10_5_09[/B]
Warmup (pushups, pullups, squats, situps, back ext)

[B]Back Squat:[/B] 5, 5, 5, 5 - Finished at 135; started too lite. I have a fear of missing a rep for some reason, on squats.

[B]Complete as many rounds as possible in 10 minutes of:[/B]
[B]10 wall ball - 20# (16#)
10 box jumps
10 kettlebell swings - 24kg (16kg) - CF Standard Swing[/B]
4 Rounds + 10 + 10 + 5



[B]10_6_09[/B]
Warmup (pushups, pullups, squats, situps, back ext)

[B]21-18-15-12-9-6-3
deadlift - 225# (155#)
ring dips
[/B]
10:38 (5 dips, then assisted - toes on box... next time no box, just have to do sets of 5's and less and forget the time, or Ill never get off that darn box:mad:)

Pulled 205# a few times after trying the guy's bar....
Then ran a mile.

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Whew, I get exhausted just reading everyone's workouts.

Today
Elliptical trainer 12 min
Run 8 min

3 X 10 Alternating reverse crunches + 10 crunches. Plenty.
Press 3 x 10 at 60 lbs
Back Squat 3 x 10 x 75 lbs

Stretching.

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Just wanted to post a brief note to acknowledge that today was the beginning of my third year doing Crossfit. I wish I could boast of magnificent gains in strengths over the past year, but I cannot. My diet has been off course for the past several months, and I my motivation has waned at times. I still love it. I have learned that I have to allow a little more rest and recovery. I have also learned that at 53 years old it is probably not realistic to think that I am going to make big gains in strength. I know my met-cons could improve considerably if I ate better, but I really enjoy the ice cream, the pasta, the beer, and the fact that doing Crossfit allows me to indulge pretty much as I please and still maintain a weight I can live with (190lbs). Two years ago when I started I was terrified of lifting 50 pounds over head because I have some significant scoliosis and I was weak. Now I regularly throw over 100 pounds over head, and have deadlifted a max rep of 305 with no back issues. Of course I have been very diligent about learning to do these lifts properly. I have been doing Crossfit by myself all this time, which is a big drag. Anyway this is a note to say thanks to everyone that posts here. You are my workout partners, and you keep me motivated.

Diane-
Saw that you got a little running in today.
I second your comment about Terry being a favorite for the Senior Crossfit Games. I wish I could be there to see him win.