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[I][B]090702 THURSDAY

[/B]An Introduction to CrossFit Football.......

[B]Warm-up:
[/B][/I][B]Walking on Treadmill: [/B]10:00 / 4.0 MPH / .65 miles / incline at 1.5% for five minutes, 10.0% for five minutes.
[B]CF Redding WU

[/B][I][B]WODs from CFFB Main Page today...[/B][/I]

[I][B]Strength WOD: (Amateur/Beginner)
[/B][/I][B]Back Squat: 3 X 5. [/B][I]Add 5# to last workout's weight[/I][B]
Bench Press: 3 X 5. [/B][I]Add 5# to last workout's weight
[/I]I did bench presses first - - squat rack was in use.

[B]Bench Press:
Warm-up sets: [/B]45# X 25, 65# X 15, 95# X 5, 135# X 5
[B]Work sets: [/B]155# X 3 X 5. Used 155# as baseline

[B]Back Squat:
Warm-up sets: [/B]45# X 10, 45# X 5, 95# X 5, 135# X 5
[B]Work sets: [/B]155# X 3 X 5. Used 155# as baseline and to ensure weight was light enough for me to keep good form on all lifts. Form check by CF buddy said all was good.

[I][B]Metcon WOD:
[/B][/I][B]10 Rounds for time of:
315# DL X 3 reps
6 Ring Dips
9 KTEs

Warm-up sets (DL): [/B]45# X 15, 135# X 10, 225# X 5.
[I]
Accomplished:
[/I][B]5 Rounds - - not timed (tho approx 8 minutes......)
275# DL X 3 reps
6 bench dips [/B](still some issues with right shoulder)
[B]9 KTEs

Hi-rep set after the WOD of 225# X 10. [/B]Had to break up as 8 + 2 'cause I had to re-grip the bar......

[I]The DLs felt good and I might have been able to do all ten rounds, but I am still leery of tearing my left hamstring - - felt a pretty good pull in it after five rounds. All in all, happy with this first experience with CFFB!

CFFB Broccoli.....:broc::broc::broc:
[/I]

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[QUOTE=Tom Girouard;617551]Quick question. Do you feel that you gear your work outs toward your strengths, weaknesses or both. I find myself working both, but with a definite bias toward my strengths. While there is an effort to improve, there is a limit to the amount of new tricks this old dog can learn. Any thoughts or comments?

Monday did my yoga thing. Check out my instructor on her new site [url]www.sarahloveslife.com[/url] (wfs). She is a little out there but is an excellent instructor. Much of what she teaches goes well with the things I have learned here, especially keeping the lumbar curve, handstands etc...
[/QUOTE]

Tom,
Lots of thoughts on this one. When I first started CrossFit I wanted to learn everything and learn to do it well, I thought if I kept at it I could become an expert at everything, I think the first few months I went overboard with this attitude. I now know that there is so much variation to Crossfit that it would be difficult or almost impossible to become an expert at every aspect. I switched over to following the main site WOD when I became part owner of our affiliate. I really like the aspect of following someone else's programming and not my own. It takes away the temptation to work on the easy stuff and it also makes it hard to spend too much time focusing on ones own weaknesses. Scott made some great points about coming from a specific background and being stronger in one aspect of CrossFit like endurance. I am probably his opposite...I always sucked at endurance but did well in the strength parts...I think that's one of the great things about CrossFit...it's nice to have WODs pop up that you can kill and feel a sense of accomplishment, its also nice to be humbled every so often...I guess thats the beauty of a constantly varied fitness program...it really takes the boredom out. I always look forward to the daily posting of the main site WOD. Sometimes when I think it will be fairly easy I will get surprised, while other times I may surprise myself. There are 2 things I try to focus on doing any WOD, correct form and maintaining a high intensity through the whole WOD. I think its ok to sacrifice good form (to a point) to keep the intensity up, but I sometimes have a difficult time keeping this philosophy in check. I can say for myself that life is simpler following the main site WOD...I just hit them as hard as I can... then go rest, I don't have the energy nor the time to do any extra work on other Crossfit skills.

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Whoo Hoo! Good time this morning!

After Patrick conducted the 6AM North Shore workout (that I did not attend), he drove over to the little gym at the bottom of my street and I got him in for a guest fee as my "workout partner". You can't bring your own trainer to the gym but there's no rule against bringing a friend ;). It is the first time I've worked with Patrick in a gym in 16 months and my first time back in the gym since April (when I started the outdoor workouts). I was so excited to work with him coaching me that I almost couldn't sleep last night.

To evaluate my lifts, we did "Bears" with a 45# bar only:
10 bears
10 jumping pull-ups
8 bears
10 jumping pull-ups
6 bears
10 jumping pull-ups
4 bears
10 jumping pull-ups
2 bears
10 jumping pull-ups

My DLs were good, my push press was decent, my front and back squats were mediocre, and my cleans need a lot of work. I listened to everything he told me (chest up, shrug, etc.) and I absorbed it like a sponge.

The plan was then to practice KTEs but my grip was shot and I couldn't hold on to the bar well enough. So we moved to the dip bars where I did knee raises and other difficult leg raising things.

We ended with the coolest thing: Jiu Jitsu sit-ups (Patrick is a former MMA fighter). Apparently this is normally done with a partner but isn't particularly appropriate for a male trainer/female client situation. So the variation was this: I lie on my back with my knees bent and feet flat on the floor at squat width. I have a dumbbell gripped at each end and extended back over my head on the floor. In one motion, I swing the dumbbell up and forward while I sit up and then keep going until I'm standing. Then you squat back down, roll back onto the floor and swing the dumbbell back over your head. Repeat until exhaustion sets in. I tried to do a few without the dumbbell but couldn't get enough momentum to stand. I'm gonna work on it though.

In future weeks I plan to do the North Shore group workout twice per week and workout with my friend ;), Patrick, in the gym twice per week until my lifting improves to a point that I am confident on my own.

I am just happy as a clam.

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Not a morning workout fan but our box has no evening hours tonight.

WOD
4 rounds for time;
400m run (Subbed 500m row)
21 KB swings (55#)
21 Box Jumps (Subbed 15" step ups)
12 Pull-ups (3 rounds unbroken, 8+4 on last round:kicking0:)
------------------------------
Extra Credit-add per round
12 push ups
15 sit ups

34:43

What's the deal with the broccoli ?

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Wow, this group is buzzing with energy!

Diane, great to hear you are enjoying yourself again. What's a bear? Is this like a bear hug?

Stephen I really admire your energy for these long workouts. I seems like you are always practicing technical stuff and also doing hard work on other things.

Terry, I also enjoy the variety. for years, I did a push, legs, pull cycle every week. I haven't done a bicep curl in 9 months.:eek:

Charley, Scott and others thanks for all the clarifications on the concept II rower.

Did the main site WOD today. This is another one of those workouts that looks so easy-----until it's not!

75 power snatches with 75 lbs. for time. This one took 11:09. I had to break every ten or so to catch my breathe. My HR was around 150 BPM at the end of each.

Heart Rate monitor. From age 42 to 53, I did triathlons. During that time, I did every workout and most races with a heart rate monitor. My training and assessments were all heart rate based. So when I started crossfit with its may timed workouts, I bought a cheap upgrade and have been using it since. I knew precisely how the heart rate monitor fit into the periodization of training for endurance sports. I'm not as sure here.

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[B]Pat[/B] - A "bear" is one exercise that combines multiple lifts. See the "Bear Complex WOD" in the WOD section of the CrossFit Exercise and Demos. I did mine slightly differently than the video in that I did a deadlift at the beginning of each rep - I did deadlift, hang power clean, front squat, push press, back squat into a back jerk. The hardest thing for me was maintaining the grip.

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Cindy
5 pullups
10 pushups
15 squats
AMRAP 1n 20 min
16 rounds thats a pr for me, beats my 12 from the last time I did Cindy
maybe because I did it at the Box. Put Im sure the training is paying off

have a big and happy 4th everyone

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[B]2009 07 03[/B]

Had to submit to that torture known as “running a few chores” with the wife. Was gone all day and did not get to work out until evening.

WU: 5 min rowing at easy-moderate effort, 800m jog/run which felt terrible, 3xCFWU

[B]Deadlift[/B]
WU: 135x5, 205x3, 225x2
Working: 260x3, 275x3, 290x3 heavy but felt good. Yeah baby!

[B]Deadlift[/B]
225x12 - 1 min rest - 225x9 - 1 min rest - 225x6
Hard work but got through t very strongly. Could have gone heavier maybe?

[B]4x200 m runs[/B] (remeasured actually 210m) w/ a nice uphill grade
1 - 39.4
2 - 44.9
3 - 46.6
4 - 46.8

[B]HSPU play.[/B] Tried progression kneeling on bench. That was a bit too easy. Didn’t have anything higher to kneel on so tried hanging from some bands attached to my pull up bar. Very difficult to get into position not to mention clumsy. Got scolded by the wife for exposing my thick skull to the possibility of hard impact to the concrete floor. Oh well.

Probably not smart to run after deadlifts. Should have done Tabata push-ups/sit-ups. Running definitely aggravates my hip bursitis (but it is slowly getting better).

Lots of hard work going on in our group.

[B]Semper Fi Broccoli[/B]
:broc::broc::broc::broc::broc:

Our young trouble maker had a long talk with his older Marine brother. He’s been quiet and pensive all day. BTW his name is Brad. The other broccoli guys are named Tyler, Anthony, Luther, and Eric.

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[B]Friday 090703[/B]
"Randy"

75 pound Power snatch, 75 reps for time.

4:38 rx'd

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[B]Scott,

[/B]Bet that one-minute "spanking" you gave your son kinda hurt......:D Awesome - - Old guys DO rock! Nice work!

[B]Terry,

[/B]Great explanation of your philosophy on doing CF. Makes a lot of sense and provides some advice perhaps I should follow. I tend to lose focus too much of the time, especially with all that's going on in my life right now. BTW, fantastic "Randy" time!

[B]Diane,

[/B]Great to see you hard at it! Great job on the Bear/JPU workout and for being able to work out at your globo with a "friend."

[B]Pat,

[/B]Thanks for the kind words....I am one who will tell you flat out, that I need all the technical work I can get. Strength is coming.....slowly, but I'm finding the technique is starting to pay off.....

Great job on the Main Page WOD! It does look like a beast. As for heart rate, I always did the same as you, though I never ran triathlons or any other long distance. Enter my first month or so of CF.....my HR went through the roof on everything I tried to do. I think I was at or above 160 BPM several times. Now I just run out of breath. HR still gets up there pretty high (140 - 150+) but I recover pretty quickly.

[B]John,

[/B]Props on the 16 rounds of 'Cindy." Great job!

[B]Charlie,

[/B]Lots of great DL stuff goin' on! The higher-rep sets are a really good way to "drive home" muscle memory and CNS stimulation for the heavy stuff you already did.

Love the "Semper Fi" Broccoli! I think more are in order.....Heck, pretty soon we'll have a squad, or platoon, or ?

:broc::broc::broc::broc:
________________________________________________
[I][B]
090703 FRIDAY

CFFB Workout

Warm-up(s):
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]Walking (Hamster Trainer): [/B]15:00 / 1.0 miles / 4.0 MPH / Incline - 1.5% for 10:00, 10.0% for 5:00.
[B]CF Redding Warm-up

[I]Strength WOD: Push Press 5 X 3 (Amateur)
[/I][/B][B]Warm-up set: [/B]45# X 15, 95# X 5
[B]Working sets: (all at 135# and cleaned for 1st rep of each set from ground): [/B]4 + Fail, 5, 5. [COLOR=Red][I][B](PR for reps;[/B][/I][/COLOR] [I][COLOR=Red]The [B]3 cleans[/B] were a [B]PR[/B] [B]by 24 pounds!)[/B][/COLOR][/I]

[I][B]Daily WOD: Power Cleans @ 75% BW (150#) for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

[/B][/I][U]Accomplished:[/U]
[I]Since 150# was above my max of 135#, [B]I[/B][/I][I] [B]used 120#[/B] (9# more than last week's "Grace")[/I]
[B]Time:[/B] [B]10:48[/B]

[I]Happy with todays' workout. Too fried to do anything else, though.

[COLOR=Blue][B]HAVE [COLOR=Black]A [COLOR=Red]GREAT [COLOR=Blue]4TH [COLOR=Black]OF[COLOR=Red] JULY, [COLOR=Blue]EVERYONE![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/B][/COLOR][/I]