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Merry Christmas everyone!

SCBA mask on full workout (off air)

400 meters stairmaster level 11

15/12/9 reps
One hand barbell rows #135
push press #40 dbs

400 meters stairmaster level 11

12:46

Regular workday for me, (nightshift) Only EMS on site tonite. Hope it's a quiet one.

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I hope everyone had a nice Christmas. It was pretty typical around here, kids had fun. Some assembly required.

Thursday I went to the Globo for our box's Christmas eve workout.

12 Days of Christmas CFTC Style:

1 Burpee
2 Handstand Pushups
3 Deadlifts 225#
4 Box Jumps 24#
5 Thrusters 95#
6 KB Swings 55#
7 Pushups
8 Pullups
9 Clean and Jerks 95/65
10 Walking Lunges
11 Wall-balls 20/14
12 Power Snatches 95/65

I only got thru 11 rounds before they were closing the gym and subbed dips for the wall balls. While I was on the rack doing pullups a kid home from break (looked to be either a college athlete or ROTC) recognized the kips in my pullups and asked "Crossfit?". He was with some buddies and we were sharing the pullup bar. I replied yes and showed him the slip of paper with the WOD listed. He egged his buddies on, who were struggling with the PUs, to do the WOD. No takers. I went on with my workout. As they were walking away I overheard him say to his buddies, "That's Badass".

Cool.

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Jeff, you badass!!:D


[B]12.26.2009-Saturday-Day 5[/B]

Warmup: Row 500, situps, pushups, shoulder circles, dislocates, pistols.

[B]Wod "Jingle Bell 12"[/B]

Complete the following for time (115#, 75#)

12 push presses
12 knees to elbows
12 hang cleans
12 pull-ups
12 deadlifts
12 box jumps
12 sumo deadlift high pulls
12 pistols (6 each leg, alternating... pistol=single leg squat)
12 clean & jerks
12 burpees
12 thrusters
12 handstand push-ups

Scaled up to 85#.
14:11
[I]Fun one!! This was a shocker, the weight part was no problem. Probs w/my right shoulder or rib muscle, need to get a ball to roll around on. Shoulder was complaining some during the k2es and then my pullups sucked today, I think maybe it's because I'm AFRAID of hurting my shoulder more. Funny thing is during/after rest of the WOD, both my shoulders feel better! First time doing pistols. Handstand pushups were awful at the end - my back was just saying, oh no you're not!!! Im sure it was really ugly and I was the last one done!:rolleyes: Oh well, I'll get it next time! [/I]

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Improvising in Mexico.

Monday 12/21: REST

Tuesday 12/22:

WARMUP:

Run 500 meters
30 squats
20 pushups
20 flutter kicks (4 count)

STRENGTH:

Leg Press 5x5 225, 295, 345, 365, 375

WOD:

Tabata (7 rounds ea.)

LeMond spin bike
military press (45 lbs)
hand to hand k-bell swings (25 lb)
flutter kicks

12/23: Rest

12/24: Rest

12/25:

WARMUP—

500 Meter run
20 pushups
25 squats
25 flutter kicks

STRENGTH—

Overhead Squat 5x5 45, 55, 65, 65, 65

WOD—

21/15/9

dumbell clean and press
pushups
GHD situps

9:45 (tweaked my back on the second round of dumbell cleans, but finished the workout anyway. Ahhhh Mexico, the land of Soma and Flexeril without prescription. Heading home right this second. OUT!!)

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CFCWU
WOD ARAP 15:00

3 MU
20 LUNGE
5 HSPU

3 Rounds
could not make the muscle up on every try but I was able to hit 3 in each round, it just took a litte more time. set my mind to do it as rx

m/55/180 CrossfitChesterton

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Mask off

1200 meters stairmaster level 11
50 jumping jacks
300 single unders
30 squats
800 meters stairmaster level 11
50 jumping jacks
200 single unders
30 squats
400 meters stairmaster level 11
50 jumping jacks
100 single unders
30 squats
200 meters stairmaster level 11
50 single unders
30 squats

25:06

CF doesn't like stairmasters much, but if you keep a vertical body position (no leaning!) and your heels down, it is effective. Let go of the handles or put on a vest and it really gets your attention. Love to run, but I have broken several bones over the years and arthritis really cuts down on my running capacity.

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12/26/09

15 mins xbike -3.5 miles
ROM exercises

Big week this week. If all goes well, might be able to start some limited upper body work. Got the new rings hung by the chimney with care !

Have transitioned to one crutch around the house, (stlll use two outside because of the snow and ice), should be down to a cane by the end of the week.

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[B]John[/B], I had some knee work done years ago but was lucky it was during the summer. I never had to negotiate snow and ice on crutches. I remember a buddy of mine having to do that. Good luck moving around outside.

[B]Saturday 12/26[/B]

WU, 500m row, 10 pullups, 10 pushups, 10 back extensions, 2x

Strength, Bench press, 5-5-5-5-5 135, 155, 175, 175, 175#

WOD, 3 rounds, 9 OH squats 65#, 12 burpees, 15 KB (DB) swings 55#

10:32

[B]Deb[/B], You gave me a T-Shirt idea for this thread.


[B][CENTER]"I'm not just old, I'm old and Badass"[/CENTER][/B]


Jeff

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Today
CFWUx3 w/assisted pull-ups and dips
and ran 6 mins. on treadmill

Then
run 400m
21 DL w/175lbs.
21 Shoulder Press w/75lbs.
run 400m
15 DL w/175lbs.
15 Shoulder Press w/75lbs.
run 400m
9 DL w/175lbs.
9 Shoulder Press w/75lbs.

Then 2000m row in 9:33

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Hello everyone, What a great site! Merry Christmas and Happy New Year.

Today I did the 5K row
22:55