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Today - 09/22/09
11AM workout in the gym with Bill [B]WU[/B] Stretching 50 DUs (24,10,12,4) Run to the gym in the rain Row 500m [B]WOD[/B] 5 rounds: 8 X 100 hex-bar DLs 20 jumping pull-ups (moved the bar up higher for more pull and less jump and did with ease - could a real pull-up be in my future????) 6 push press (45/50/55/60/65F on rep 3) Row 500m: 1:59 After failing on the push presses I felt too bummed to run up the hill to home. My body could run but my mind said "screw it" so I walked home in the rain feeling sorry for myself and cursing my inferior upper body strength. :o I'll be over it by tomorrow. |
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[B]John Scott[/B],
Hope for the best on your knee. With the work your doing, its certain to get stronger and maybe that will alleviate the pain. [B]Charlie,[/B] Sounds like your rehab has been rocky. Keep the fire burning. No excuses other than work and life, but my workouts have been spotty for the past few weeks. Trying to get back in my groove this week. Catching up my past few: [B]09/18/09[/B] CFWU x 15 x 1 round Front Squats: 44x5; 94x5; 132x3; 152x3; 172x3; 192x1 (failed rep 2); 182x3 Annie: 50-40-30-20-10 Dbl Unders and Ab-Mat Butterfly situps Time: 12:34 About 0:10 off PR, which considering my total lack of coordination and ability to link DU's, I was pretty happy with. [B]09/21/09[/B] #1 Usual early AM Spinning Class #2 CFWUx15x3 rounds 21-18-15-12-9-6-3 "L" pull-ups and HSPU (feet hooked on a bar, about chest high, forehead to floor) Time: 18:39 [B]09/22/09 [/B] CFWUx15x3 rounds "Daniel", 50 pullups, run 400, 21 thrusters (used 94#), run 800, 21 thrusters, run 400, 50 pullups Time: 19:27 |
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Yesterday I bicycled 9 miles.
Then did Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 All lifts with 90lbs. Today I rested. |
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Was supposed to do CFT Monday but skipped so it could spend time with my wife befor she flew out of town on business.
9-22-09 CF Football WOD Complete 2 rounds for time: Sprint 100 yards Rest 30 seconds Sprint 80 yards Rest 30 seconds Sprint 60 yards Rest 30 seconds Sprint 40 yards Rest 30 seconds Round 1 - 16.4, 13.3, 10.9, 6.9 Round 2 - 17.0, 14.0, 11.1, 6.8 * ran in thick grass barefoot |
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Today - 09/23/09
6AM group workout on the North Shore with Patrick My husband worked out with me. 4X Run 400m 50 squats 4X 30 Bench Dips 25 Jumping Squats 4X30 walking lunges Easy peasy :p |
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9-23-09
Had to hurry today. 1000m C2 4:45 WUx3 5-10-15 pullups 5-10-13(F!) dips 5-5-8(F!) HSPU 10-15-15 BW squats 5-10-15 #20 wallball shots WOD 21-15-9 #135 DL Ring pushups Abmat situps 9:00.1 Felt really strong and could have done more weight/reps, but wanted to baby the knee some. [B]Charlie[/B], guess what? I am attending an FRG meeting this evening. My first. Maybe my last. The wife has about three more weeks before she leaves for the year, so I figured I'd try and make nice with the other spouses in the support group. It ought to be a comedy goldmine. Maybe I can find one of those surrogate pain feelers you were talking about....or I could subscribe to the Scotch of The Month Club and just suck it up.:pokey000: |
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skipped the main site work outs. Somehow, I injured a shoulder and knee in a yoga class:(. So I did Cindy today. Got in 19 rounds and 5 pushups. This is PR. :kicking0:
Then went to the pool and swam Tabita lengths (bet. 12-14) w. 60 sec rest. This Tabita took around 6-8 minutes. Next time I'll keep a better record of time to standardize the work out in the water. Also 60 sec. rest is definitely too long a rest. |
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I was sick for a few days so I took a much needed rest.
John Scott - have you tried running in a pool using a float belt. I find it very useful if I have knee pain. You can make up all kinds of intervals. Joan Benoit Samuelson won the Olympic marathon six weeks after knee surgury by pool running. Pat - I am really impressed with those numbers. Today's WOD 21-18-15-12-9-6-3 KB right arm swing, clean and press, front squat KB left arm swing, c and p, fs 8KG - 23:48 This was a good WOD to come back to. |
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Go with the scotch plan. A lot fewer regrets!
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Monday I had 6 innoculations in my shoulders. I was hurting bad yesterday and fearing missing out on the pressing WOD but went for it anyways today.
09/23/09 [U][B]Warmup x3[/B][/U] 15 wallball 10 wind sprints-10m 5 PLU 15 arm circles (F&B) 15 leg swings (FtoB, StoS) Dislocates 3x45 SP [B]WOD[/B] SP 1-1-1-1-1 55-65-70-75F-65-65 PP 3-3-3-3-3 70-70-70-75-80F-75/65 PJ 5-5-5-5-5 55-60-65-70-65 Matched my PR on SP. I don't track PRs on multiple rep attempts but if I did I'm sure I would be matching or breaking PRs tonight. Felt strong. Oh and I have my TK knee wraps and O-lifting shoes again...yeah! :kicking0: --------------------- [B]Scott[/B], your Annie time does not reflect any issues with DU ! Even if I could do them faster, my breathing couldn't keep up. [B]Diane[/B], there's no shame in your upper body work. You too are someone I bow to with your cardio stamina. [B]Pat[/B] your strength is CF beastly! Gotta agree with[B] Charles[/B] on the scotch plan :) |
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[B]09.23.2009[/B]
Feel like im coming down with something, since Sun.... everyone around me is sick! [B]Warmup[/B] 10 Burpees 3x10 situp, back ext., squat, pushups [B]WOD[/B] Front Squat: 3,3,3,3,3 Started at 90 or so - finished @ 125...need to work on the rack. 5 rounds for time of: 200 meter run 20 single arm kettlebell swings (alternating) - 24kg (16kg) 10:47 (crap time, disappointing) |
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Ok, was well into Monday WOD before I realized the Push Presses were supposed to be 3 rep sets. I was doing one, so here is what I got:
SP 115, 135, 145, 155, 160 F, 160 F PP (single reps) 160, 165, 170, 175 F For Wendesday: Five rounds for max reps of: 135 lb. bench press 18, 12, 13, 12, 10 Pull-ups (jumping) 16, 15, 12, 15, 12 135 lb. back squat (to wt. bench) 16, 15, 15, 17, 10 |
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Today - 09/24/09
North Shore workouts were canceled today and tomorrow by the Pittsburgh Police and the Secret Service (google "G20 Protests in Pittsburgh"). Ran to the gym instead. 2 min jumping jacks (154) 20-16-12-8-4 Dumbbell swings - 30# SDLHPs - 45# bar Lateral dumbbell swings - 15# each hand Clean and push-press - 45# bar Weighted lunge jumps - #15 each hand 15:53 1 min jumping jacks (91) Wowee! This was tough. I had to do about 20-30 seconds of rest before the 12 and 8 rounds. My forearms were on fire and my legs were completely shot. It's a miracle that the lunge jumps didn't kill me - I felt like I had anvils strapped to me. Trudged home. |
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9/23/09
CFWUx3 w/assisted dips, 6 minutes running on treadmill, 30 burpees Did Deadlift 1-1-1-1-1-1-1 I did 245-265-275(f)-255-255-255-255-255 Not sure if I will get to workout today. Finally the weather has gotten cooler here, and it is making me want to stay snuggled in the bed in the mornings. |
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9-24-09
I realized this should have been a rest day, but I was feeling especially needy so I: 1000m C2 4:37 WUx3 5-5-5 pullups 5-5-5 dips 5-5-5 pushups 10-10-10 shoulder pass throughs (amazing how much flexbility I've gained doing these) 10-10-10 PVC OHS 3x#45 in each hand shuttle walk for 50m Swim 1000m 26:34.7 8xFreestyle sprints (wherein you swim 25m as fast as you can and then rest the same amount of time before beginning next sprint) where 21 seconds was my fastest and 26 seconds the slowest |
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[B]Scott[/B] – swimming sprints…sounds fun, I have been sprinting once a week across the street at a park, I get strange looks, especially from joggers
[B]Mark[/B] – Nice job on the DL’s, I am with in on sleeping in it’s getting darker too, I have CF class at 6:15am M-W-F..can’ wait until next week, then I am doing evening classes only [B]Diane[/B]..your workouts are always interesting, who does the programming? [B]THURSDAY 090924[/B] Five rounds for max reps of: Body weight bench press 195lbs – 8,8,5,7,5 Pull-ups – 17, 14, 15, 14, 14 Body weight back squat 195lbs – 12, 11, 12, 14, 13 felt kind of …bleh…working out by yourself is boring |
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9/24
AMRAP 20: 10 snatch @85# 10 ring dips 5 rounds O well it's a start after a few days off |
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Been in NY for the last couple of days but did hook up with Crossfit NYC for deadlifts. Failed on my last PR at 315#
Who's doing FGBIV this weekend? Jeff |
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[B]9/24/09 (rest, skills, strength day)[/B]
Warmup Strength: Strict press: 45/65/75/85(f)/85(f)/75/(85F) Skills: Practiced cleans [B]9/25/09[/B] [B]Warmup:[/B] Row 500 Pushups, Situps, GHD Situps, Ring Dips, Pullups, Squats [B]WOD "Belching Grace"[/B] 5 rounds for time of: 6 clean & jerks - 135# (85#) 10 burpees 7:57 (beat my 5/8/09 time of 11:23 with 60 lbs.) Tomorrow, Fight Gone Bad! |
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9/25
WU pushups pullups knees to elbows situps back extensions WOD AMRAP 20: pushpress X10 @ 85# ring dips X8 7 rounds m/54/183 |
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Went to see an old physical therapist for some lingering knee and foot problems. So for the time being, I am swearing off any heavy lifting.:(
One of the trainers in the practice is someone who is certified in crossfit. So this is an opportunity to get some coaching in while using my insurance.:kicking0: today I did the 090925 workout: 135 Squat Clean 10 reps 50 GHD Sit ups 135 SC 8 reps 40 GHD situps etc,etc 135 SC 2 reps 10 GHD sit ups. Scaled the weight to 95 lbs. Completed the work out in 9:04. |
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09/25/09
[B][U]Warmup x3[/U][/B] 15 wallball 10 wind sprints-10m 5 PLU 15 arm circles (F&B) 15 leg swings (FtoB, StoS) [B][U]Back Squats[/U][/B] 80#x5/ 95 x 4/ 105 x3/ 110 x3/ 110 x3/ 110 x3 [B][U]Scaled Diane[/U][/B] 21-15-9 DL - 100# Jacknife PU/ feet up 10" Time: 8:20 ----------------------------------------- A smack of reality today with how much lower body strength I've lost by not being able to go to CF classes. Anyone else find that consistency in workout intensity is even more important for maintaining conditioning in the second half of life? |
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[I][B]090925 FRIDAY
[/B]Three rest days in a row -- work schedule and then not feeling well yesterday. Today........ [B] Warm-up: [/B][/I][B]2500m Easy Row[/B][B]: [/B]Time = 10:32[B] Parallette Push-ups: 15 X 1 [I]WOD: [/I]Cleans - Skill work with Josh (CF Sonora) PVC X 5 - 10 reps 45# bar X 5 95# X 10 115# X 3 [/B](Form got ragged quickly - - too heavy to get under bar quickly - - lots more practice necessary. [B]95# X 5 Row 500m: [/B]1:42. |
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[B]Friday 090925[/B]
For time: 135 lb Squat clean, 10 reps 50 GHD Sit-ups 135 lb Squat clean, 8 reps 40 GHD Sit-ups 135 lb Squat clean, 6 reps 30 GHD Sit-ups 135 lb Squat clean, 4 reps 20 GHD Sit-ups 135 lb Squat clean, 2 reps 10 GHD Sit-ups 14:36 rx'd |
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9/26
WOD 40-30-20-10 Burpees Hang Clean @ 95# 26:16 m/54/182 |
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After two rest days, today I did CFWUx3 w/assisted pull-ups and dips and ran 6 mins. on treadmill.
Then I did 5 rounds of Bench Press max reps w/120lbs. Pull-ups max reps Back Squat max reps w/120lbs. My totals: BP: 10-10-10-8-6 PU: 8-8-5-7-6 BS: 10-10-10-10-10 |
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Ran about two miles yesterday. Had some pain but not bad. It has been a very long journey. Thanks to what I am learning from the CF community I am recovering.
Today, 9/26/09 "Half Angie" For time: 50 Pull-ups (single band) 50 Push-ups 50 Sit-ups 50 Squats (to 16" Box) 14:38 |
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My first physical therapy session really shook some things up. The session left some body parts sore and swollen. I was on this strange machine that shook at some high frequency. This has something to do with firing up the gluts to enhance a greater range of motion. Another guy was leaning on his elbows to loosen his shoulders--that comes next.
Today I did "Angie". I couldn't find this one in my log. This is: 1 RFT of 100 pull ups, 100 push ups, 100 sit ups, and 100 squats. Total time was 18:27. I see why this is called a "chipper". Just keep chipping away till it's done.:rofl: |
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[I][B]090926 SATURDAY
[/B][/I][B]WOD (and warm-up) [/B]Easy 5K Row: 22:56 [I]Now....off to work I go........[/I] |
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Fight Gone Bad!
We had 6 affiliates and at least 150 people at our box yesterday. It was totally f'n awesome. Round 1, 98 Round 2, 74 Round 3, 68 Total 240 |
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Still alive. A bad cold that has been running through the squadron made it to me. Getting better now.
Pat...that is awesome that you found a PT who is also CF certified. |
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Warmed up with 3 rounds of 15 squats, 15 push-ups, 10 pull-ups.
Then did 10 squat cleans w/100lbs. and 50 sit-ups 8 squat cleans w/100lbs. and 40 sit-ups 6 squat cleans w/100lbs. and 30 sit-ups 4 squat cleans w/100lbs. and 20 sit-ups 2 squat cleans w/100lbs. and 10 sit-ups My time: 21:12 |
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[B]Friday[/B] - 09/25/09
Had to skip my 11AM gym workout due to an appointment with a replacement window salesman that ran long. [B]Saturday[/B] - 09/26/09 Made up Friday's gym workout. Didn't log it right after so now I can't remember everything (senior brain cramp) Row 500m With 15# dumbbells in each hand: 3X 24 lunge steps 12 OH squats 24 lunge jumps 12 squat jumps Fuzzy on what came next :confused: Row 500m - 1:59 (same stupid time as always) [B]Sunday[/B] - 09/27/09 Rest Day [B]Today[/B] - 09/28/09 6AM North Shore workout with Patrick G20 barricades removed and we are allowed to park on the curb and to congregate in the park Got about 15 minutes of work in (bulgarians, squat jumps, lunge walk, push-ups) when we were hit by lightning and hail. I had to run to the little black car and move it under a bridge to avoid hail damage. After the hail I drove home because it was pouring down rain and I wasn't in the mood to be drenched. I will do some DU practice on the front porch and then run the steps later today after the rain clears up. |
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Couldn't log on last night:
Complete as many rounds as possible 20 minutes of: 65 pound Thruster, 5 reps 65 pound Hang Powercleans, 7 reps 65 pound Sumo Deadlift High-pull, 10 reps 9 rounds Last time I did these as Rx'd. I had much better form and unbroken sets at the lighter weight. My HPC has improved so I think I will do Rx'd next time. |
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Get to do daytime workouts for the next month.We'll see how that goes. It was hard to head out to do that first pullup today.
[B][U] Warmup x3[/U][/B][LIST][*]5 PLU[*]10 PU[*]15 THR[/LIST] 2:15 ab plank hold (was hard today) [B]DL: [/B] 5-4-3-2-1 85-105-125-145-165 175F 5x125 [B]WOD[/B] - AMRAP in 10[LIST][*]5 THR 50#[*]7 HPCL[*]10 SDLHP[/LIST][B]Total Rnds: 4[/B] + (5THR+7HPCL) ___________________________________________ My strength once again is way off on those deadlifts! The WOD was not bad but surprised to find the hang power cleans the easiest out of the round to complete. I'm thinking of starting a 60 day challenge for ab plank holds (on elbows and toes) working up to one hour of ab planks in one day by increasing the time by one minute every day until you reach 60 days. You can break up the time as necessary in your waking hours throughout the day. So if you are up for 12 hours on your last day and want to do 12 x 30 sec holds on the hour then you're done. For me I'll try to inrease my hold time. |
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I've been on "staycation". It was too cold and wet to play golf as we had planned. I did get in 5 workouts in the 9-day period and lots of walking. I'm happy to be getting back on schedule now!
My gym is doing a 30-day Paleo challenge starting Thursday. I really should participate. I am going to read the book and see if I can't get more motivated. I know I can do this and it would do me a world of good. And then Halloween is the 31st day. :stir: |
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09-28-09
Biked to gym. WU x3: 5-5-5 dips 5-7-10 shoulder pass throughs 5-5-5 OHS w/bar 3-5-7 #20 wallball shots WOD: Angie 31:31.7 Lousy time but I felt pretty good [B]100 pullups [/B](all kipping 20-8-12-10-10-10-10-10-10) got a HUGE rip in both palms:ranting2: Wore some new gymnasts grips from (WFS) [url]www.ragefitness.com[/url] The grips worked pretty well...I didn't rip any callouses, just the palms....go figure. [B]100 pushups [/B](chest to floor 20-12-13-10-11-11-10-8-5 +1 for the big Ranger in the Sky) [B]100 situps [/B](ABMAT butterflys 25-15-10-10-10-10-10-10) [B]100 BW squats [/B](40-25-20-15) Biked to YMCA. Pool closed. DANG! Biked home. |
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Rage Fitness outfits the gym I go to!
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[I][B]090927 SUNDAY
REST DAY! 090928 MONDAY - - @ CROSSFIT SONORA [/B][/I][B]Warm-up: 800m run/jog Shoulder Pass thrus Body circles Samson stretch WOD: "Angie" For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats TIME= 15:38 [/B][I]First 10 pull-ups were kipped, the rest jumping. I definitely feel not having had consistent workouts for the last month though it really felt good to do a longish workout! Last "Angie" was on 090421: 28:38 as Rx'd. Before that was my "Angie" with jumping pull-ups @ 19:49! Happy to have shaved [U]4+ minutes[/U] off my scaled "Angie" time![/I] |
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Thats a great time stephen congrats!
WU 10X 3 pushup, pullup, 15 Squat, 10 GHD situps WOD 5 rounds 15 95# SHPDL 15 95# pushpress 15 Burpees 29:59 slow but it worked my tail off m/54/183 |
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