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Back squat 5-5-5+

155, 175, 205 (6)

totally peetered out. Bailed on my metcon.

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Jeff - Nice on that team work out! As I tell my kids, a case of wiles & cunning over coming youthful strength & energy! ;) I feel you pain on those back squats - they scare me!

Marianne - Kick@$$ on those PR's! :D

Deb - you still kill me with those weighted Burpees! (Yay! Burpees!)

[B]WU:[/B]

3X10
OHS (PVC)
Back extension
GHD Situps
Pull Ups (Did [B]8 kipping in a row![/B] :pepper:)
Dips

[B]WOD:[/B]

Run 5K

37:10

Hot & brutal! My hammies would tighten up & I'd have to walk to stretch 'em out! :ranting2:

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[B]Bill[/B] you're going like gangbusters!! very inspiring!! All the men here are just so strong!! Challenge for me to stay healthy. I ran 2 miles yesterday, Kelly was on the board and I knew I wasn't gonna be able to do 150 wallballs w/my shoulder.

Hey [B]Dave Orr[/B] did great in the firefighers challenge he was training for, his team made world championships & he made the singles!!!:pepper::pepper::pepper:

On another note anyone notice a lot of the original posters to this thread are MIA??!!! [B]John Burch, Terry, JSR, Steve L et al.!![/B] Vaca time or bad company!!? ;)

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Nice PRs [B]Marianne![/B]:pepper::pepper::pepper::pepper::pepper: Knew you could do it!!!!!
(double post, theres a pepper limit!)

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Got a question for y'all. Who works out at an affiliate? I found going to the box alot more motivating when we are all going at it together and I like to keep pace with the younger guys. Sometimes I can lift at the local park district facility or do some limited work in the garage but it's not the same.

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[B][U]Jeff asked: "Got a question for y'all. Who works out at an affiliate? I found going to the box alot more motivating when we are all going at it together and I like to keep pace with the younger guys. Sometimes I can lift at the local park district facility or do some limited work in the garage but it's not the same."[/U][/B]

I did. Here are my thoughts.

I thought it was great as far as pushing yourself through WODs, but I also think you can— in theory— do the same for yourself, if you set your mind to it.

However, generally speaking, the lack of competition and a nightly a$$-kicking by a trainer is hard to duplicate (or impossible) on your own.

However, I also think, if you want to focus more on strength, and less on cardio, then working out at a box can be problematic. Because they don't really (generally speaking now) focus on periodized training for specific lifts.

If you have your own equipment (bars/bumpers/mats/racks and space), you can spend more time and focus on strength, working out on your own. Especially if you're properly trained in form. Or you can always use this board and youtube videos for that.

It's like anything else, there are tradeoffs. The other thing is, working ut in a box is damn expensive. Most around here are $125-$175 a month.

Now, take six months worth of that ($750-1050), and you could have a damn fine starter gym in your basement:

4 mats
Oly Bar
300 lbs. weight
A jump rope
2-3 k-bells
homemade parallettes
d-ball
pullup bar and bands

I also subscribe to the Robb Wolf school of thought, which is vary it up and go as [I]au naturel/[/I]caveman as possible: hiking with a weight vest, swimming, strenuous work outdoors, etc.

But that's just me.

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[QUOTE=Deb Borbone;836235]On another note anyone notice a lot of the original posters to this thread are MIA??!!! [B]John Burch, Terry, JSR, Steve L et al.!![/B] Vaca time or bad company!!? ;)[/QUOTE]

Definitely not bad company...I took a month off with a few sporadic workouts in between, trying to let my shoulder heal. It's still not 100%.
Got a 240lb 5 RM on Bench Press, set a PR on my 500 row (1:29), pulled 405lb DL a few times...made me wonder how I ever got 485, did two metcons and drank a beer every night while moving :)

Mostly life stuff just getting in the way...moving to a smaller home, (downsizing) now that we are empty nesters.

My daughter that goes to UCSB broke her arm last week doing muscle ups, she had a spiral fracture of the humerus, so we flew down south to be with her. She is doing fine now after a 3 hour surgery, plate in her arm with 12 screws. I missed my CF Football cert which was that weekend.

Hit my first work out last night after a month. I had planned to only take 2 weeks off, definitely lost some strength. Hope to get back on it regularly from now on out. Going to try CF Football programming and hit the CF Football cert on 12/4.

MONDAY, 08.30.10: DAILY WOD
In-Season/ Off-Season
Complete 4 rounds:
Max Rep Bench Press 225 lbs (did 205)
Max Rep Strict Pull Ups
15 Medicine Ball Sit Up Throws 20 lbs
*For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat.
Post total number of reps on bench & pull ups to comments.

[B]24 reps bench
38 reps strict pull ups[/B]

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hey thanks everyone for the congrats!!! I can't believe I finally got 100 overhead! You have no idea how big that is because my shoulder has been nothing but trouble for me!! It is finally starting to feel better and I am mostly without pain on overhead wod's so now I am really hoping to develop the strength..

About the "who works out with an affiliate and who does it at home"... There is no doubt about it that an affiliate is more expensive, but for me hands down I prefer to be at the box. The energy is so different and I just really do better there. I have almost all the equipment at my house because the box I used to go to was only open for classes, so I would work out on my own. Now I always go to the box if I am in town. but... that is just me..

Terry, I am sorry to hear about your daughter. I can't believe she did that much damage attempting a muscle up. goes to show you how you really can injure yourself even without a barbell. I'm sympathetic for you though. My son broke his collar bone for the 3rd time and had the plate put in again (he broke it last year, plate in, then broke it with the plate in so the plate had to come out --that was June--now he broke it AGAIN and had a bigger plate put back in.. gotta love rugby!!! :yikes:) I hope she recovers quickly... Nice to be young again. there is no question I recover slower now..

for today's WOD:
today was strength day:

3 x 5 back squat: warm up with bar, 95(5), 135(5) working sets: 145 (5), 155(5) 165 (5) PR!!

3 x 5 bench press: warm up with bar, 65(5), working sets 85(5), 90(5) 95 (5) thought it was PR, but I realized I did this a while ago. I don't bench much so I forgot...

max deadhang pullups: 7 (pr)
max toes to bar: 17 (never did that before!) ...

Have been trying to eat more protein and have been drinking protein drink immediately following workout (within 30 min if possible). maybe that has helped? lot of PR's lately!! :pepper:

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Worked out at Crossfit LA.

Great looking box.

Wrm up run around the block or row.

3 X's w. partner: wheel barrel across the gym, back to back ball hand offs, and sit ups to toss to partner.
Stretching.

Main set: 10,9,8,7,6,5,4,3,2,1. L-sit pull up and HSPU's. The coaching was great. The coach set each person's scaling and then it was of the races w. strict form. Coach had me kneeling on a box for the HSPU's and doing L-pull ups in chair position. Time 16:20.

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[quote=Deb Borbone;836235][B]Bill[/B] you're going like gangbusters!! very inspiring!! All the men here are just so strong!! Challenge for me to stay healthy. I ran 2 miles yesterday, Kelly was on the board and I knew I wasn't gonna be able to do 150 wallballs w/my shoulder.[/quote]

Thanks Deb! Didn't feel well after that, but the good I find about CrossFit is that if you have a WOD that you're not happy about, usually the next one is kick@$$!

[quote=Jeff Kilinski;836311]Got a question for y'all. Who works out at an affiliate? I found going to the box alot more motivating when we are all going at it together and I like to keep pace with the younger guys. Sometimes I can lift at the local park district facility or do some limited work in the garage but it's not the same.[/quote]

Jeff - I workout at the box they put together @ Wright-Patt, so we are kind of unique. There are a a lot of young firebreathers on up to old folks like me! ;) A lot of time, I've been one of the last ones finishing the WODs, but there are days when I keep up with the young guys (& gals!) and THAT feels good (REALLY GOOD!!)! I think doing the WODs together is a blast & it's awesome when one of us is a "WODKILLA" & someone from another class mentions it! Doing WODs alone isn't the same!

Terry - Sorry about your daughter!

[B]WU:[/B]

200m

Dynamic Stretching:
2 box lengths:
High Knees
Butt kickers

1 box Length:
Frankenstein walks
Walking Lunges
Reverse Walking Lunges
Spidermans
Inch worms (2 Push ups)

[B]WOD:
[/B]Isabel

30 reps 65# snatches

5:10! [I](Was surprised how well it went, since my right quad is ALWAYS stiff in the beginning of the WOD!)

[/I]Did the Med Ball Clean & Jerk game after wards. [I]Felt bad I picked the 20# ball & this one small young lady had to lift it! Oops! ;)[/I]