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Alright [B]Pat[/B] you inspired me. I did the weighted pullup WOD at the club near work (not my CF box).

35, 45, 55 ,65, 75, 80, 85f.

I found it alot easier to hook a dumbell to a belt and dangle the weight that way. New PR by 15lbs.

Jeff

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John SR--so you do the walking lunges with your knees touching the ground? I know this is the proper form---yet I am cautious to avoid this. Maybe I should use knee pads?

Jeff, thanks for all the feedback.

Diane, how's the 30 day Paleo trial going? I had too many slips lately and have lost some ground losing wt.

Did the "Tabita something else" workout.

PullUPs: 14,15,11,6,7,7,6,4. 70 (74) -4
PushUPs: 15,17,12,12,10,10,10,6 92 (102) -10
SitUPs: 11,14,12,12,12,12,12,12 97 (91) 6
Squats: 25,20,22,17,20,15,16,18 153 (121) 32

(last time doing the WOD). This left me with a positive of 24. New PR.:pepper::pepper:

Situps were done on GHD. This was one of those workouts that left me laying on the floor very still for a few moments. You know, other than a small number of other crossfitters and some runners on the treadmills, people at my gym just don't work out very hard! A year ago I wouldn't have said that and I didn't think it either.:yikes:

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10/21/09
Row 2500 - 9:48.5
KB drills

WOD
5 rds
Run 200m (Subbed 20 step ups)
21 KB swings (55#)
12 pull ups
5 dips (extra credit)

1 minute rest between rounds

19:19

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Crossfit Chesteron WU
Front squat worked up to 180# max effort

WOD
21
15
9
Vups and burpees
:90 rest
21
15
9
Vups burpees
13:06 total time/w :90 rest

m/55/178# crossfit Chesterton

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[B]Wednesday 091021[/B]
"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

5:52 rx'd

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Been missing a few days (but not of ab planks). I'm struggling with motivation since I'm not following a plan or have an affiliate to follow. I used to do really well with consistency when I set out structured workouts for a couple of months or just attending CF classes. To be honest we had great programming at CFOttawa, but they aren't posting them online as often.

I'm thinking of giving C.A. a try or some other structured strength first priority/crossfit second cycle. I'm really missing lifting heavy things often. The Dutch Lowy blog has some interesting commentary on how to choose.

Meanwhile since my last post ...
[B]
Ab planks[/B]
Day 18 ab planks (throughout the day) - 3:00, 2:30, 1:15 x10 = 18 minutes
Day 19 ab planks (throughout the day) - 1:20 x 12, 1:00 x 3 = 19 minutes
Day 20 ab planks (throughout the day) - 1:20 x 15 = 20 minutes

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Today - 10/22/09
6AM group workout on the North Shore

The group was me and hubby (led by Patrick)

WU:
3X
bench step-ups
Samson stretch
Bulgarians

3X
12 Hungarians, each leg

Tabata:
push-ups - 12/10/8/9/6/6/5/6
bench dips - 20/18/16/9/12/11/12/12

100 jump squats

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[QUOTE=Pat Quigley;683813]Diane, how's the 30 day Paleo trial going? I had too many slips lately and have lost some ground losing wt. [/QUOTE]

Pretty well. I am on Day 22. I have had a couple of slipups. I didn't have any alcohol for three weeks, then had beer. It was good. I'd been thinking about it constantly, and indulging cured that. And I had some sugarfree gum on a hormonal kind of day. That made my stomach ache and bloat, and I actually threw the rest of my gum stash out. I am addicted to that stuff. Otherwise, I am doing well. A little vinegar, a little salt, but NO grains. Yesterday I had some butter. Man, that was good. But no cheese or milk. I'd like some cheese.:D

I feel good, but I don't know if I feel [I]that [/I]much better. I think mostly I feel good because of the lack of alcohol (which means I sleep better). I'd like more saturated fat as per Primal Blueprint. And maybe a little less fruit would help too. I'll definitely play with it.

I don't really miss grains!

Oh, and I have lost between 3-5 pounds, depending upon the day. No significant strength gains. My energy levels are stable after the first week to ten days.

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[B]Pat[/B],
Someone described it to me as just having your knee kiss the ground. Well, for me in the beginning it was like kissing your sister on the cheek and toward the end as I was getting smoked it was a full-on European knee-cracking tongue fest. I might have wished for knee pads but wouldn't have had the stones to wear them.

[B]Terry[/B],
Awesome Fran time. And Rx'd to boot. I wish...

[B]10-22-09[/B]
Today I went to the new "Crossfit" area in Caro gym (they really can't call it Crossfit for a host of reasons.) Really nice as equipped by a Rogue package. C2's, Dynamax balls, rings, etc. etc.

WU:
1000m C2 4:32.3

WOD: (I made this up on the spot as I was excited about using the rings and bumper plates. As to the efficacy of my programming, meh... )
AMRAP in 20 minutes of:
5 ring dips
10 ring pushups
15 #135 dead lifts

I managed 6 rounds even... was really hustling to knock out the last 5 DL's. Note to self: Next time don't pair dips with pushups.

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Gee everybody here is on a roll; great work all - very inspiring!


[B]10_19_09 Monday[/B]

[B]Warmup[/B]
Row 500, pushups, situps, back ext., squats

[B]Max Effort Pullups[/B]
warmup 3, 4.
Weighted negatives (10#) 5.
Pullups - 7 (good kipping ones)

[B]WOD:[/B]
Complete as many rounds as possible in 20 minutes of:
7 squat cleans - 95# (65#)
14 sumo deadlift high pulls - 95# (65#)
21 push-ups
6 Rounds+7+3 (65#)



[B]10_20_09 Tuesday[/B]

[B]Warmup[/B]
Burpees, pushups, situps, back ext., squats

[B]Push Jerks: 3, 3, 3, 3, 3[/B]
65/75/85/95/100#(got two, failed third)

[B]WOD[/B]
4 rounds for time of:
50 squats
25 back extensions
10 knees to elbows
12:34 (added 5# on the back extensions)




[B]10_21_09 Wednesday[/B]

[B]Warmup[/B]
Burpees, pushups, situps, back ext., squats

[B]Thrusters: 5,5,5,5[/B]
65/75/85/95(failed fifth)
Tried again95 (failed fifth - I was happy w/that, first time I've done 95# thrusters)
Tried 105 singles failed 2X

[B]WOD[/B]
3 rounds for time of:
25 pull-ups
25 ring dips
25 sit-ups
16:07 -
[I]No rx, only did the first half of set 1 ring dips, limited ROM... two reps starting 2nd & 3rd. Then box assist. Got two rips during the LAST THREE pullups...sheesh![/I]




[B]10_22_09 Thursday[/B]
rest or strength day

[B]Warmup[/B]
Row 500, pushups, situps, back ext., squats

[B]Deadlift: 3,3,3,1,1,1[/B]
Warmup w/165x10, 175x10
185/195/205/215/225/230 [B]PR - Happy Dance! 50# left to goal weight![/B] (Tried 235-F).