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[B]Terry[/B] that sounds great!!! Three days a week, mixed in with CF? What lifts will you use - is it DL, SQ, SP, bench? I have several friends making FABULOUS gains on the 5,3,1, which Ive been considering....8 weeks - 2 cycles with 2 deload weeks, or is it diff? The other q I have is, added exercises to address specific imbalances/weaknesses to help our other lifts - is that part of CF?

[B]Hi Dave[/B] good job! Your workouts would kill me:) I prefer the strength stuff, still trying to learn intensity...

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PS [B]Charlie[/B] glad to hear youre hanging tough, and that your wife is ok...

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Dave...The only way I'd use a respirator during a workout was if it were delivering pure oxygen under pressure. I feel short of breath reading your WODs.

Jeff...Active duty with less than 6 months to retire. Was in for 10 yrs, got out for 6+ and then came back. I've been to Reese, Minot, Fairchild and now Offutt.
I'm one of the fortunate who has a big enough garage to equip as a private CF gym. Just no climbing rope. For programming, I have done Starting Strength, some strength biased WODs, but mostly I follow the main site. Right now I'm trying to build up from some surgery and just lack the patience to build slowly enough. Keep over doing things and paying the price. If you have ever seen the poster with the two vultures sitting in a dead, dried out tree with the caption, "Patience my a$$, I'm going to kill something" well that's close to my patience level.

Today:

Mixed some running and push-ups.
15 push-ups - run 0.4 mile - etc. 5 sets of push-ups and 4 runs. Did not time myself.

Good news. The base gym bought 2 Concept Model E rowers!

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Deb B: When I was bodybuilding I focused primarily on periodization programs for strength, power and size. Now I'll mix strength routines in with the metcon stuff to meet current goals. Looks like you're training is working!

Charles P: Had a couple of surgeries over the years (skydiving and motorcycles) and know how you feel. Baby steps are best and the quickest way back in the long run. Hang in there and thanks for your service!

Respirator off

400 meters stairmaster level 11
50 jumping jacks
30 squats

Progessive warm up sets for deadlift, incline bb press, hang squat cleans

For time:

30 reps #275 deadlift
then
30 reps #245 incline barbell press
then
30 reps #135 hang squat clean

25:40

Deadlifts and cleans not too tough, but the inclines nailed me. After the the first five rep set I dropped to 3 reps until 25 then singles until 30. Big fun!

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Hey David, welcome aboard. Great job with your workouts.

did a modified main site workout for 091106. This called for AMRAP in 20 minutes: 65#power snatch for 12 reps and 10 push ups. I substituted 65# SDLHP to minimize overhead pressing. Still working thru a little impingement. Finished 16 rounds.

In addition to regular warm up, I did 15 burpee pull ups as part of warm up and 5 more to finish the day.

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CFC WU
sampson stretch
10 cherry pickers
10 pushup
10 situp
10pullup
10 shoulder dislocates
10 O/H squats
10 lunges
10 snatch
DU work
10 65# snatch
row 500m

floor press 6@95# 3@145# 3@165# 3@185# 3@195#

WOD 100 O/H squat @ 65#
12:55

m/55/180 CrossfitChesterton

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Welcome David. Your workouts and strength are very impressive. I appreciate the role model.

I had originally planned to rest another day, but finally felt all my soreness gone. Decided to get back in the gym.

WOD: did “Crossfit Total”
Back Squat: 45-95-135-155-175-185-200(f)
Shoulder Press: 45-95-105-115
Deadlift: 135-185-205-225-245-265-305(f)-285
TOTAL: 585

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[QUOTE=Deb Borbone;691924][B]Terry[/B] that sounds great!!! Three days a week, mixed in with CF? What lifts will you use - is it DL, SQ, SP, bench? I have several friends making FABULOUS gains on the 5,3,1, which Ive been considering....8 weeks - 2 cycles with 2 deload weeks, or is it diff? The other q I have is, added exercises to address specific imbalances/weaknesses to help our other lifts - is that part of CF?[/QUOTE]

Hi Deb,
To be honest I I have no idea. All I know about MEBB at this point is that it's similar to CF with strength bias. I guess I will know more in a few weeks. Danny my partner who attended the seminar is doing my programming. I am getting the programming a week at time.

Did Grace tonight
30 reps of Clean and JerK - 135 lbs
Time was 8:22 rx'd

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11/06/09

[B]Warmup[/B] - same

[B]CL[/B]
55#x5
65x2x4
[B]SN balance[/B]
55#x3x4
[B]PP[/B]
65#x3
75x3
80x3x3

[B]WOD[/B]
3 rds for time[LIST][*]10x10m sprint[*]15jumping[/LIST]PLU
90sec rest

8:20
-------------------------------------
To answer the programing question, I am getting mine off Performance Menu - CA. It is intended to improve O-lifting strength and technique with a little CF added.

I used to belong to CF Ottawa and started doing their posted WODs but they are not doing that anymore. Coach Pierre Auge has some of the best scalable programming for all ages and fitness goals when it comes to inproving both strength and crossfit performance. One WOD for everyone.

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11/5/09
Rest Day

11/6/09
Row 2500m - 9:44.6
KB Drills

WOD
AMRAP 20 min
65 pound Power snatch, 12 reps
10 Push-ups

10 rounds

I've got a copy of the [B]MEBB[/B] article if anyone wants to "borrow" it. Shoot me private message with your email address and I'll send you a copy.