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[QUOTE=Pat Quigley;973310]Coming up on three years of cross fit. Once I had knee surgery in 2004, my running days were over. Several years of just push,pull,leg days at the gym. Some yoga, pilates, and hiking thrown in. Until I started cross fit, I did not realize how comparatively strong and how feeble my endurance had become.[/QUOTE]

I've had 3 knee surgeries, and thought my running was over too, but I never really trained legs before until cross fit. The squats, etc. Have really helped my knees big time. I don't play much basketball anymore (my favorite and formerly best team sport). The jumping doesn't .bother me, it's the landings. But I can run again (however, I ice my knees every day).

Todays WOD (AMRAP in 12 minutes: 400 meter run; 5 deadlifts @ 225 lbs): 4 rounds.

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40 mile bike: 2 hrs. 15 min. Pretty hilly ride. First ride in several weeks. Took about 15 miles to get my cadence spinning quickly.

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8/12
4x15 DB Bench @ 40#
10 X 2 box squat 2@225 8@275
wide Sumo DL w/ chains @315

WOD 6 rounds
10 weighted BJ @30#
15 K2E
run

8/13
stretch foam roll

WOD 12 rounds
3 power clean @135
4 burpee
5 20# WB
run 200m

29:07

Post 2 man team
100 pullup
200 pushup
100 24" BJ
m/56/180

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[QUOTE=John Burch;974262]8/12
4x15 DB Bench @ 40#
10 X 2 box squat 2@225 8@275
wide Sumo DL w/ chains @315

WOD 6 rounds
10 weighted BJ @30#
15 K2E
run

8/13
stretch foam roll

WOD 12 rounds
3 power clean @135
4 burpee
5 20# WB
run 200m

29:07

Post 2 man team
100 pullup
200 pushup
100 24" BJ
m/56/180[/QUOTE]

Wow!!! That's some workout.

Today:
10 bench @ 135
10 front squat@ 95
5 bench @ 205
5 FS @ 135
5 bench @ 205
5 FS @ 155
5 Bench @ 205
5 FS @ 175
5 Incline Bench @ 185
5 FS @ 175
5 Incline Bench @ 185
5 FS @ 175
5 Incline Bench @ 185
5 FS @ 175
5 Decline Bench @ 185
5 FS @ 170
8 Decline Bench @ 185
5 FS @ 155
8 Decline Bench @ 185
10 FS @ 135
3 sets dumbell flyes @ 55

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"Coe" scaled

Ten rounds for time of:
45 pound Thruster, 10 reps
10 Ring push-ups (scaled)

11:57

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[B]8_14_11 Sunday[/B]
Warmup
[B]
Bench[/B]
45#/10
65#/3
75#/3
95#/3
105#/3
115# (2)
105#/3 (2)

Squats w/bar

Tweaked my back on Thurs; doing what not sure. Been out of town since Wed anyway... still can't squat to full depth. :mad:

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Sunday: 5 mile treadmill run (thunder storms and torrential rain all day).

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Hope your back gets better soon Deb

8/15
4x15 DB Bench press
2x15@35each
2x15@40ea
Back Squat 4@135 /1 @ 185/225/245
5x10 good mornings @95 + 3 sets 10 reverse lunge @95

WOD 4 rounds
run 200m
20 55# KB swings
10 pullup

10:49
m/56/180

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[QUOTE=Deb Borbone;974647][B]8_14_11 Sunday[/B]
Tweaked my back on Thurs; doing what not sure. Been out of town since Wed anyway... still can't squat to full depth. :mad:[/QUOTE]

Good luck with your back. If you're able, foam roller, planks (will put some blood flow where you need it) and more foam rolling (back, IT bands, and hamstrings).

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first day back after a week off.

modified annie

25 incline push up
50 ring pull up
100 sit ups
150 squats

11:13

good wod to get back into the swing of things.

great week off. ate clean with only one cheat meal at a perogie shop we were jokingly looking at buying. drank to many beers if there is such a thing. :rofl:

saw some amazing parts of the province that neither my wife or myself had ever been to. just makes us appreciate where we live all that much more.

great to be back and looking forward to friday at the gym....totals nite...dead lift, back squat and shoulder press (though not sure what i will be doing due to my shoulder issues)

then next weekend loggers sports school. should be cool as they are hoping to get 40 - 50 crosssfitters for the school part on saturday to teach us how to play with their toys and then sunday we will have an actual comp. should be a great 50th birthday present to myself.