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Sunday 1/3/10

Was going to make it a "quasi-rest" day and do a short indoor run. I haven't put more than a mile in since recovering from a bad case of plantar faciitus. So I did a short 3 mile jog at a little over a 10min pace.

As I went by on one of my laps, one of the attendants (young guy, former marine) says as I pass, "Hey, want to do some pull ups when you're done?" How could I refuse.:shrug:

So we did a 10 rep pull up tree. He did 1, I did 1. He did 2, I did 2....up to 10, then back down.

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Yesterday did CFWUx3 w/ assisted dips and pull-ups (10 regular)
Ran 6 mins. on treadmill

Did modified “Barbara”
5 rounds of 10 pull-ups, 20 push-ups, 30 sit-ups, 40 squats w/3 mins. rest between each round.
My times: 5:04, 5:21, 6:09, 6:41, 6:54

Today a rest day

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[B]1-3-10[/B]

Ever had one of those days where you take forever to warm up and then the Metcon ends up killing you?
WOD Cindy: AMRAP in 20 min of
pullupx5
pushupx10
BW squatx15

I had just finished my 15th round when I checked my watch..it stopped on 16:03.2. So, I zero'd it out, put it aside and did 5 more rounds at a relaxed pace. SO, I did 20 rounds of Cindy in who knows how much time. At least I did the first 15 rounds as Rx'd. And to punish myself for my goofiness, I finished up with 100 butterfly ABMAT situps and 400 SU. My knee feels all squishy and suitably punished.

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took a few days of to take my son skiing in michigan's Keweenaw Peninsula
Beautiful country with tons of snow, and good skiing for the midwest.

hey John W you are putting it all together now and thats great looks like John Scott is all the way back:thumbs_up and here is some recovery :broc::broc:
For guess who?

No WOD today but and did some sprint work DU work (I suck at double unders) snatch and push jerk form, Back to CFC tomorrow
Happy New Year to everyone

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1/3/09

This is getting monotonous

30 min. xbike - 7.2 miles
ROM exercises

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

Did 3 rounds of
24 assisted pull-ups
24 assisted dips
75 squats
My time: 21:18

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[QUOTE=John Scott Rezendes;718633][B]1-3-10[/B]

Ever had one of those days where you take forever to warm up and then the Metcon ends up killing you?
WOD Cindy: AMRAP in 20 min of
pullupx5
pushupx10
BW squatx15

[B]I had just finished my 15th round when I checked my watch..it stopped on 16:03.2.[/B] So, I zero'd it out, put it aside and did 5 more rounds at a relaxed pace. SO, I did 20 rounds of Cindy in who knows how much time. At least I did the first 15 rounds as Rx'd. And to punish myself for my goofiness, I finished up with 100 butterfly ABMAT situps and 400 SU. My knee feels all squishy and suitably punished.[/QUOTE]

I've got 4 years to catch you. Nice work, bro.

01/03/10: REST

That Strength/Partner WOD on Saturday at Rogue not only beat my behind, but the swings and ball slams tweaked my back a bit. Again. Feeling much better today, but need to protect the back again for a few days at least. Will do some side presses for my strength tonight and a WOD of Tabata Something Else of some none swingy/jerky stuff.

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1/4 WOD.

AMRAP 20 Min:
3 Deadlifts (225#/135#)
6 Ring Push ups
9 Sit ups

22 Rounds + 3 deadlifts @ 185#. I thought deads would be the bottleneck, but it was the sit-ups, probably because there were so many of them. Started with reasonable pace of about 50 seconds per round and was able to keep it up the whole time.

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I have been off the thread for a while. Hopefully I will be more consistent in posting my workouts.

warmup - 50 squats, 15-65 db swings

wod - 21,15,9 - DL 225 AND PUSH UPS- i did not time myself but less than 5 min.

bp - 135 x 20 x 3

rode bike for 20 min.

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Jim C that is some awesome work. I appreciate your consistency thru the whole set. I tend to blast out of the gate and then fade.

100103. Hiked in So. Mt again for 70 minutes.

100104. Prescribed was 7 Muscle Ups and 75 Squats for 3 rounds. Missing so many days for doing strength showed today. I scaled this to 4 MU's (w. rings at chin level) and 50 squats. Finished in 9:35.

I was making more progress on the MU's and then none for November or December. Time to get back on it!

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[QUOTE=Pat Quigley;719182]I was making more progress on the MU's and then none for November or December. Time to get back on it![/QUOTE]

Pat, do you have a muscle-up? That's one of my goals for this year.

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1-4-10
[B]Jim[/B], You just gave me my WOD for tomorrow. Thanks. I'll let you know if I get anywhere near 22 rounds.

WU:
#20 WB shots 5-10-10
#45 BS+Good Mornings 5-7-10
Elevated ring pushups 5-7-10
4 count flutter kick 25x3
dips 5-10-10

Press
#65x10
#75x10
#85x10
#95x3
#105x3
#115x3
#125x1, then [COLOR="Red"]F, F[/COLOR] and had to Push Press
#135x[COLOR="red"]F[/COLOR], then PP to complete

My question is, should I have kept attempting to complete 3x#125 before going to #135? As it was I was pretty wasted.

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What's the prescription for a sore, wonky lower back?

Some good stretches and . . . DEAD LIFTS 5x5!!

Monday, 01-04-10:

WARMUP
90 seconds on bike
20 pushups
25 squats
20 PVC rollovers

STRENGTH
Dead Lift 5x5 135, 165, 205, 230, 250
(started light because of back, just ramped up from there, really focused on form: weight on heels, tension in hamstrings, good lumbar curve— no problem)

WOD
Tabata 8 rounds ea.
Bike (max intensity)
Shoulder Press (45 lbs.)
Flutter Kicks

Then went and moved furniture for a half hour at neighbor's house!

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[QUOTE=John Scott Rezendes;719216]1-4-10
[B]Jim[/B], You just gave me my WOD for tomorrow. Thanks. I'll let you know if I get anywhere near 22 rounds.

WU:
#20 WB shots 5-10-10
#45 BS+Good Mornings 5-7-10
Elevated ring pushups 5-7-10
4 count flutter kick 25x3
dips 5-10-10

Press
#65x10
#75x10
#85x10
#95x3
#105x3
#115x3
#125x1, then [COLOR="Red"]F, F[/COLOR] and had to Push Press
#135x[COLOR="red"]F[/COLOR], then PP to complete

My question is, should I have kept attempting to complete 3x#125 before going to #135? As it was I was pretty wasted.[/QUOTE]

I want to try that WOD Jim did, too, probably not tomorrow, but soon.

As for the presses, John, if you wanted sets of 3, I would've gone back to 115, especially after failing on 2nd rep at 125.

If you really wanted to just do the most weight, then singles at 125 and 135.(?)

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CFCWU

C&J 5X95
5X115
5X135
5X155
5X175
2X185 like my Double Unders my Push Jerk form is poor

WOD
10 rounds
3 Burpee
3 SDHP
:90 rest
2 Burpee
2 SDHP
8:49

m/55/180 CrossFitChesteron

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[QUOTE=John Scott Rezendes;719216]1-4-10
[B]Jim[/B], You just gave me my WOD for tomorrow. Thanks. I'll let you know if I get anywhere near 22 rounds.[/QUOTE]

To be clear, it was Rx'd for men at 225# but I did 185#. Go get 'em!

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Worked out with my son today thus bench presses again.

BP - 135# 20, 18, 16, 14, 12, 10, 8, 6, 20 (30 sec. rest between each set)

45# weighted incline setups 15 x 3

suitcase squats 55#each hand x 15, 60 x 13, 65 x 11, 70 x 9, 75 x 10, these are really helping my grip for the dead lift. Short work out today, my son was short on time.

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1/4/55

Easy does it- NOT for time

200 meter walk w/ cane

10-9-8-7-6-5-4-3-2-1 reps
Dips (w/ band)
1 arm KB press (R/L) 20#
Body rows

Wiped out but in a good way.

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ahemmm....may I please have your attention.......

Soon I'll be 50, :kicking0::ranting2:......and I'm trying to figure out how to celebrate. I'm wondering what all of you did on your 50th.

Thanks for sharing. :)

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[B]Nancy! [/B] Congratulations!!! Naturally Filthy Fifty comes to mind. Other than that a series of 12 & 13s where unlucky 13 is something really wicked?
[B]John W[/B] you seem to be coming along great! :highfive: [B]JJ [/B]deadlifts, I wouldn't have had the guts!:notworth: [B]John SR[/B] I wonder the same things when we do strength. Mark, JB, Pat, et al just keep plugging away - thought of that when wondering if I should WOD today or not.


[B]01.05.2010-Tuesday

Strength:[/B]
Strict Press: 6,5,4,3,2,1
[I]I didn't do this today - took it easy b/c I was flat on my back with ice for two days NYE. My back just started feeling "normal" today. My coach Pat made me feel better - he said, its just a small setback. Hmmmm... you think the better the shape youre in the quicker you heal??[/I]


[B]WOD[/B]
3 rounds for time of:
50 squats
500 meter row
25 back extensions
14:44 [I]Not the best time, but easy does it.[/I]

[B]DAY 2 of the 100 day burpee/d-u challenge[/B]
[I]This oughtta get good fast!:p[/I]

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[QUOTE=Deb Borbone;719828][B]Nancy! [/B] Congratulations!!! Naturally Filthy Fifty comes to mind. Other than that a series of 12 & 13s where unlucky 13 is something really wicked?[/QUOTE]

Thanks Deb. But....I wasn't thinking in terms of what WORKOUT to do. I'm thinking more along the lines of booze, food, travel, misc. activities...you know... CELEBRATION...not pain!!! :rofl:

How did you all [B]CELEBRATE[/B][B]?![/B]

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Busy day, not enough time to get to the gym. Short work out at home in the den.

wod - 25 squats, 25 pushups 4 rounds, no rest, did not time myself.

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1-5-10
[B]Nancy[/B], I had just returned from Iraq and was chock-a-block full of PTSD. My six year old daughter and I share a birthday (July 3rd). Mom thought it would be great to go to Disneyworld for our birthday over the 4th of July holiday. Much fun occured in spite of the overbearing Florida summer heat and rude european tourists. I tried to stay as un-sober as I could and still not vomit in It's A Small World. They had a rockin' fireworks show and my daughter thought it was all for her....cool.

[B]Jim[/B], I couldn't do the DL/rings/situp WOD today. I got to the gym and the ceiling had fallen in (old military gym) so they had to close it up. I didn't feel like driving all the way home to get my rings so I went to the "new" post gym and did:

Front Squats
#45x10
#65x10
#95x5
#115x3
#135x3
#145x3
#155x3
#165x3
#95x10

Could have gone higher, but felt right on the edge. The gym I was in doesn't have bumpers and strongly discourages dumping a fail. So....

Tomorrow for Tim's WOD!

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Nancy On my 50th I, on my 50th it was, on my 50th hummm I can't remember
anymore O No whats happening I can't. ah what the hell you can't go wrong with a nice dinner .

CFCWU
WOD AMRAP 15:00
20 DU
15 push press @ 100
10 pullups
4 + 20+12
Double unders one at a time = less rounds

post wod 6 ea side 35# TGU

m/55/180 CrossFitChesterton

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1/5/10

AM- Physical Therapy
20 min xbike- 4.8 miles

Cleared by Doc for upper body exercises and some walking

PM
5x10
Pull-ups (Blue Band)
Dips (Purple band)
1 arm KB press L/R 20#

30 min xbike - 7.3 miles

Gonna spend the next couple of months in the local Globo to use the isolation machines. I don't need to isolate the muscles for the movement, I need to isolate my surgical hip from the movement.

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[QUOTE=Nancy Cohen;719829]Thanks Deb. But....I wasn't thinking in terms of what WORKOUT to do. I'm thinking more along the lines of booze, food, travel, misc. activities...you know... CELEBRATION...not pain!!! :rofl:

How did you all [B]CELEBRATE[/B][B]?![/B][/QUOTE]

I turned 50 last March and wanted to keep it very low key. Some brown liquor, wine and dinner with the family. My box did hit me and the rest of us with the filthy 50 the day before.

Mon, Legitimate rest day
Tue, Impromptu rest day. Those happen. But that's a lame excuse.

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[QUOTE=Nancy Cohen;719829]Thanks Deb. But....I wasn't thinking in terms of what WORKOUT to do. I'm thinking more along the lines of booze, food, travel, misc. activities...you know... CELEBRATION...not pain!!! :rofl:

How did you all [B]CELEBRATE[/B][B]?![/B][/QUOTE]

If I'm a good doobee (I'm sure all or most of you remember that, both the good ones from tv in the 60's and the Mexican ones that were popular in the 70s) between now and then, I'll celebrate heartily.

01/05/09: REST

(Long, long work day that started at 6:30AM, did not include enough nutrition and by the time I got home, all I wanted to do was eat and go to bed, so I did). I think the extra rest is helping my back, too.

01/06/09

WARMUP:
90 seconds on the bike
25 squats
20 pushups
10 pullups

STRENGTH:
Hang Power Clean 5x3
75, 95, 115, 135, 140

WOD:
Bench Press (135 lb.)/Ball Slams (25 lb.)
Alternating 10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
8:58

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1/6 WOD.

3 Rounds for Time of:
3 High Hang Power Cleans (i.e. start with bar hanging high on thigh)
6 Mid Hang Power Cleans (start with bar at mid-thigh)
9 Hang Power Cleans (normal start position, bar just above knee)
50 Squats

8:46 as Rx'd (95#). Sweet to do a WOD as Rx'd! Cleans felt good, was able to do first round of 18 without rest, then grip began going. Squats were not super fast, but steady.

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Thanks everyone, for sharing your 50th celebration memories! What I get from reading them all, is that booze pretty much will have to be a part of the day! :D
(no offense meant to those who don't drink. I don't mean to imply that booze is [U]necessary[/U] for fun)

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[B]1-6-10[/B]
WU: C2, dips, OHS, KB swings

WOD: AMRAP in 20 min of:
3 x #225 DL
6 x Ring push ups
9 x Abmat butterfly situps

Got 15 rounds plus 3 DL. The situps began to wear on me and the ring push ups were surprisingly easy. Looking forward to a rest day.

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[QUOTE=John Scott Rezendes;720335]The situps began to wear on me and the ring push ups were surprisingly easy.[/QUOTE]

Nice job! That was my exact experience, too.

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[B]01.06.2010-Wednesday

Warmup

WOD[/B]
5 rounds for time of:
15 ring push-ups
20 kettlebell swings - 24kg (16kg)
15 ghd sit-ups
11:57? [I]Took it way slow, good news was nothing hurt my back.[/I]

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I'm not 50 yet, Nancy, but for my 40th birthday (it was Easter Sunday), I went to Jamaica. And drank. And lazed around for a week. It was awesome.

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Nancy by age 36 I had consumed my life time quota so I stopped. :D

Jim C, I don't have a Muscle up -----yet. I am working thru the progressions on the videos in the main site.

Today, I did the 100105 workout: 5 RFT: 400m run, 25 GHD sit ups, 25 back ext. Did the runs on a treadmill at 5.5 speed. Completed in 24:06. I am still amazed at this POSE stride. No knee issues. :run::kicking0:

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CFCWU
Double Under work

WOD 50
Barbell Burpees to a 75# Clean into a thruster to a racked 75# Barbell into a Lunge each leg
I did sets of 5 and 7 sets my Hammie started giving me trouble, so better safe than sorry I stopped there

m/55/180 CrossFitChesterton

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Took a friend to a neighboring affiliate. Looking to get some more Crossfit recruits.

WOD, 3 rounds for time

500m row
10 1 1/4 bw Deadlift (225#)
10 Jumping squats

10:38

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[QUOTE=Jeff Kilinski;720560]Took a friend to a neighboring affiliate. Looking to get some more Crossfit recruits.

WOD, 3 rounds for time

500m row
10 1 1/4 bw Deadlift (225#)
10 Jumping squats

10:38[/QUOTE]

Interesting WOD. I'm gonna try that before too long. Will sub 30 (?) SDHPs (53 lb) for row.

1/07/10:

WARMUP:
Bike
20 KB Swings (53 lb)
10 Body Rows
10 OHS with PVC

STRENGTH:
Snatch 5x3
95, 105, 115, 125, 135

WOD:
3 rounds for time
1:00 Bike
20 Back/Hip extensions
20 Body Rows

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9:44 on the WOD

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Took a rest day Tues. & Weds.

Today
CFWUx3 w/assisted dips and pull-ups and 20 regular pull-ups
Ran 6 mins. on treadmill

Then did 5 rounds of
Run 400m (all running on treadmill at 0% incline)
25 sit-ups
25 back extensions on Roman chair
My time: 30:11

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Looks like I ruptured my plantar facia in my right foot last nite. I made a quick stop and go movement while playing basketball and all of sudden I felt and heard a loud pop. It was pretty painful. They put me in a boot and a MRI is scheduled for Monday morning. So much for working out for a while.