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3 rounds CF warm-up.

225# deadlifts for 30 minutes.
2 a minute for 5 minutes
3 a minute for 5 minutes
4 a minute for 5 minutes
5 a minute for 5 minutes
6 a minute for 5 miunutes
7 a minute for 5 minutes
for a total of 135 225# deadlifts.

2 of us did the workout together with one bar. He began his at the top of the minute...mine at the bottom, so we had to complete the reps in 30 seconds.

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I thought death by deadlift was bad @135.... That sounds killer!!!!!!
Its one of my goals to get at least a 280 lb. deadlift someday.:)

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[I][B]090818 TUESDAY

[/B][/I]Woke up really trashed today - - didn't sleep worth a hoot, so today's work just wasn't happening.

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[QUOTE=Skip Chase;646923]3 rounds CF warm-up.

225# deadlifts for 30 minutes.
2 a minute for 5 minutes
3 a minute for 5 minutes
4 a minute for 5 minutes
5 a minute for 5 minutes
6 a minute for 5 miunutes
7 a minute for 5 minutes
for a total of 135 225# deadlifts.

2 of us did the workout together with one bar. He began his at the top of the minute...mine at the bottom, so we had to complete the reps in 30 seconds.[/QUOTE]

That is a cool little workout!

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[B]2009 08 18[/B]

[B]Skip[/B]…Hotel Sierra, what a work out. Gotta try it sometime.

[B]Deb[/B]…Most “sand box” deployment locations have contracted food services. Naturally, the contractor operates as cheaply as he can. On top of that, the DoD has heavy handed food safety standards (actually selective food safety standards). Most of the meat tastes horrible, is grotesquely over cooked, and is kept warm in a water bath. Blech. Boiled eggs are way over done to the point of oxidizing the sulfur in the yolk (black color). Nasty. On top of that, it is fairly common to “live on” pepto tabs for 2 to 3 weeks until your insides settle down from what ever bugs or substances are in the food. Okay, I’ll get off the soap box now.

[B]Tom[/B]…inre sticking to the zone…amen brother! I tend to do well at beakfast and lunch and not so good when I get home again.

[B]Diane[/B]…some pretty impressive DL’s there. Glad to hear the catering biz is taking off. Must be great to be your own boss.

Tried the Double Under/Sit-up WOD for 120 sec of DU, then 120 of SU, 90/90, 60/60, 30/30.

Haven’t jump roped in a while and it showed. Gave up on the DU’s pretty quickly and just did single jumps. Then I screwed up the sequence, then got back on track. Gave up counting and just plowed through the WOD.

After a short break I practiced a few DU’s and then did 100 single jumps, 100 alternating, another 100 singles, and then 100 alternating. Did them back to back with no break.

Lots of doctor appointments today. I am going to have an umbilical hernia repaired next week which will take me down for a bit. I asked the doc when I could work out again. He said, “Two weeks,” thinking I meant walking or easy bike riding. Then I explained about heavy squats and such. He laughed and corrected himself to, “six weeks”. But he also mentioned I would figure things out soon enough since the discomfort will guide me. I’ll definitely start very, very easy, but I just can’t stop.

[B]Double Under Hernia Broccoli[/B]
:broc::broc::broc::broc::broc:

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[B]Tom,[/B]
IMHO, food quality is the most important factor. Its quite difficult to overeat quality foods, especially vegetables and meats. A bit easier to overdo the fruit and nuts, although not the same as bingeing on pizza and donuts. If your pee stays mostly clear, your probably drinking enough water. You need to adjust your diet to what works for you and to something you can maintain, preferably for life.

[B]Diane D., [/B]
Excellent trade on the clothes for bands!

[B]Diane M,[/B]
Admire your fortitude. I have a really hard time totally abstaining from anything I like. Hope its working for you.

[B]Deb,[/B]
Hard to find anything wrong with your day's food.

[B]Skip,[/B]
Beastly WOD. That makes me sore just thinking about it. I've never tried more than about 45 reps or so at that weight in one WOD.

[B]Charlie,[/B]
I'm sure you'll use your hard-earned wisdom in starting back up after a hernia repair. You'll definitely be able to maintain a lot of your conditioning with some light endurance work.

[B]08/18/2009[/B]
CFWU x 15 x 1 round, no ring dips (sub pushups)
Press: 44x5; 64x5; 84x3; then 89x3; 94x3; 99x3; 104x3; 109x3 (barely)
"High" Rep Press: 84x13; 84x6; 84x4 (kinda weak today)
Met Con: "Ryan"
7 Muscleups
21 Burpees
5 rounds
Time = 20:42
All MU's singles and doubles, kipped hard with no false grip (wrist still healing from last MU WOD); Burpees about 6-11 at a time, chest to floor.

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08/18
CFC WU
PP @ 135# 1-10
PU 10-1

time 24:58
this one was tuff I told myself to quit several times
and use the age card but, I am glad I pushed ahead and finished
m/54/183

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[B]Deb[/B] - 280# DL goal - WOW!! My DL goals include two new PRs before my 51st b-day in October and 200# by mid March. I don't think I can conceive of 280#!!

[B]Charlie[/B] - Oh lord, your food story is horrible!! The egg thing about turned my stomach. It's easy to under-appreciate the sacrifices made by our soldiers.

[B]Skip[/B] - Great DL WOD! What was the 7/minute round like?

[B]John[/B] - Way to go on not quitting!!!

Today - 08/19/09
6AM group (of 1) workout on the North Shore with Patrick

No metcon today:

3X20 bulgarians (each leg)

3X10 push-ups with legs elevated on bench seat
3X10 push-ups (regular) (failed at 5 on 3rd round)
3X10 push-ups with hands on bench seat (failed at 7 on third round)
1X10 push-ups with hands on bench back

3X
30 bench dips (round 2 - 18/12, round 3 - 19/11)
10 triceps push-ups on bench

A lot of teeth-gritting and "Arrghs" on the push-ups but no gasping for breath or profuse sweating! Nice break from that "I think I'm going to collapse" feeling!!

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Charley, good luck with the surgery. I have a prostate biopsy this afternoon and will be out for a while. This is the second after a negative two years ago. I may be as addicted to this board as crossfit so I'll still be around.:)

I did the 090818. This is a Push Press: 1 1 1 1 1 1 1 1.

reg warm up was supplimented with Military Press: 10 X 95, 5 X 135.

155, 175, 185, 200, 195, 195, 205. The 200 seemed very tough so I backed down. The 205 went up easier than I thought that it would be. I've done a regular press at 200 a few months ago. Some of my heavier lifts have felt more difficult over the past month or so. I have attributed this to a 12 lb wt. loss over the past 2+ months. My waist has also shrunk from a 44 to 40.5 over that time. This is a result of doing more consistent Paleo. I'm in my 10th month of crossfit. Frankly, I've enjoyed the improvements in the metcons more than lifting heavy. (Sorry for rambling!)

Total for the morning: 1310 lbs.:kicking0:

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Crazy legs bike to gym (finally put a cyclo computer on my rig..it's 5 miles one way, not 3.3...My bike to gym PR is currently 26:30. I try to beat that every day I bike). WU: 3 rounds of
5-10-12 dips
10-15-15 pull ups
10-15-20 back extention
10-15-15 push ups
10-15-20 sit ups
15-15-15 BW squats

Push Press
#45x10
#65x5
#95x5
#105x5
#115x1 RM (matches my old PR pre-surgery)

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WOD: 4 rounds for time of:

30 KB swings
30 push-press
20 double unders

I used 26# KB, started with 45# bar for push-press but quickly reached failure, switched to 35# for round 2 and to 25# for rounds 3 and 4 (way more my speed, but I gave it a try). I've never done double unders and can barely jump rope. If we didn't do double unders we were to do 3 regular jumps for every double under we didn't do, so I was pretty much 60 rope jumps per round. I did try a few DU's every round. Oh fun, to be over 40 and female and jumping rope! I expect it is good kegel work. TMI? :eek: I used to have a jump rope. Wonder where it is.

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[B]Diane[/B], I'm hooting over your jump rope as kegel means. Knew what a kegel was, but had to google TMI. Funny stuff. Anyway, keep at it. I always get odd stares for my jump rope/DU work.

[B]Charlie[/B]: Man, say it aint so! After our last experience with the garage surgery (we'll always have Black n Decker), I figured you for a duct tape strapping kind of guy. And make sure you use a little baby powder...makes taking off the duct tape easier. It won't hurt too bad if you don't tense up so much. (the working title of my new book, BTW).

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[B]Diane D[/B] – never got a chance to tell you how yummy those veggies looked!
[QUOTE]“And beautiful clothing for serious fitness seems like a smart trade.”[/QUOTE]

Did I heard you right, you were commenting that there are few good workout styles for fit women? If so, I couldn’t agree more.

[B]Skip[/B] – Awesome DL WOD! I can’t stop thinking about it. What would be a scaled weight for girls? About 65% or 75% of 1 rep max? (I’m gonna try that one!)

[B]Diane M[/B] – for the last 8 years I’ve gone “on the wagon” for the 2 months following New Years just to re-focus my consumption after the holiday season. It never was difficult. Alcohol calories do tend to settle more on my mid-life waistline but never enough to change my clothing size. Good luck with it.

(Don’t hate me because I have a fast metabolism, even at this stage of life)

[B]Tom [/B]– Do what you have to do with regards to feeding. The rewards have to be worth the effort IMHO. It’s not the same for everyone.

[B]Deb[/B]- I don’t think I said welcome aboard yet..welcome! I can’t seem to keep the fat below 50-60% of my diet no matter what protocol I’m following. I just like fat and I’ve never found it to affect weight unless it is excessive amounts of processed fat like vegetable oils.

[B]Stephen[/B] – Kipping and timing are the battle for me too along with “fully opening the hip”. Rest up!

[B]Mark[/B] – Nice 5k time. I’m still chasing down the 30 min mark.

[B]Pat[/B] – Nice strength work on those PPs

[B]Scott[/B] – Your “Ryan” looks fine!

[B]John B[/B]– You finished it! Good on ya.

[B]Charles[/B] – Good luck on the surgery. You’ll be back at it soon enough.

---------------
Be back to post my workout once I'm done.

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[B]Stephen[/B] - it can only get better. Had a night like that last nite myself - didn't sleep and felt ill all day, bad stomachache etc.... new day tomorrow.

[B]Scott[/B] wow, another Ryan success, plus presses. impressive, how much work you all do. Making me think I should be doing more!

[B]John[/B] another workout I'd like to try...


[B]Diane[/B] First (and last) 5x5 DL I topped out at 170, that was like two months ago. We've since done 165 and 155 for reps. I have my trainers to thank for loading up the bar and saying, you can lift this!! the diff now is I believe I can, where without them, I'd never have thought I could do it. I love our trainers!!!

[B]Diane M[/B] Nice work; LOL - I felt the same way in April, bought a rope and practiced...


[B]This am: [/B]
91 burpees

[B]This evening:[/B]
W/U

[I]"Karabel"[/I]
10 rounds for time of:
3 snatches - 115# (75#) scale up or down accordingly
15 wall ball - 20# (15#)

With 75# & 16# ball - 13:49. Snatches weren't very 'snatchy' at the end, pressing it.....

Im beat!!

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[B]Scott R[/B]…Doesn’t sound like you were lazing around as much as you made us believe. Title of your book suggests that you’ve been in the military. The sequel, and I’ll help you write it, could be, BOHICA.

[B]Diane M[/B]…TMI?!?! :rofl:

[B]Pat[/B]…was chasing your push press, but missed it by a bit.

Today
WU: 1000m row

[B]Push Press 1-1-1-1-1-1-1[/B]
WU: 2xbarx5, 75x5, 115x3, 135x2, 155x1
Working
[B]1[/B] - 175
[B]2[/B] - 185
[B]3[/B] - 195 (pr)
[B]4[/B] - 205 (f) shooting pain in my left quad just short of lock out…damn
[B]5[/B] - 175 still hurts
[B]6[/B] - 185 (f) greedy and the quad still hurts
[B]7[/B] - 135 just had to finish

Now sitting with a large bag of ice on my leg as I write this. Thank god, tomorrow is a rest day. Heel is still painful, so I am going to see the doc about it.

[B]ICE ICE BABY BROCCOLI[/B]
:broc::broc::broc::broc:

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[I][B]090819 WEDNESDAY

[/B]Must have had a short-lived bug yesterday. Woke up with a TON of energy - - wife is really run down today.

[B]A.M. Workout[/B]

[B]Warm-up:
[/B][/I][B]Walking / Interval Runs.
[/B]Walked 5:00 minutes to 4.0 MPH, Then
Run 1:00 at 5.5 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 6.0 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 6.5 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 7.0 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 7.5 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 8.0 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 6.5 MPH, Walk 1:00 at 4.0 MPH
Run 1:00 at 5.5 MPH, Walk 2:30 at 4.0 MPH
Total Time: 22:30 Minutes
Total Distance: 1.8 miles

[I][B]CF Redding Warm-up[/B][/I]

[I][B]WOD: [/B][/I]
[I][B]Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds[/B][/I]
[U][I][B]Post numbers of sit-ups and double-unders to comments.
[/B][/I][/U]
[I]Since I still can't do enough double unders, I scaled the workout to:
[/I]
[COLOR=Navy][B]2X jump rope singles for 2 minutes = 214
Sit-up for 2 minutes = 75
[/B][B]2X jump rope singles[/B][B] for 90 seconds = 153
Sit-up for 90 seconds = 65
[/B][B]2X jump rope singles[/B][B] for 1-minute = 111
Sit-up for 1-minute = 45
[/B][B]2X jump rope singles[/B][B] for 30 seconds = 54
[U]Sit-up for 30 seconds = 26[/U]
[COLOR=Black]TOTAL Singles = 532
TOTAL Sit-ups = 211

[I]Strength WOD: Push Press 1, 1, 1, 1, 1, 1, 1.
Warm-up:
[/I][/COLOR][/B][COLOR=Black]PVC X 15
45# X 10
95# X 5
[I][B]Working:
135# X 1, 145# X 1, 150# X 1, 155# X 1, [COLOR=Red]160# X 1 - PR[COLOR=Black], 165# X F, 165# X F, 155# X 1
finished with 135# X 5.

P. M. Workout
August Tabata Challenge

Tabata Thrusters @ 45#
[/COLOR][/COLOR][/B][/I][B][COLOR=Red][COLOR=Black]8/8/8/8/8/8/8/9 = 65 (or 8 by strict Tabata Scoring).

[I]Challenge make up - [/I][/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black][I]missed a couple last week.
[B]Tabata Jump Rope Singles
[/B][/I][B]45/45/49/36/29/26/49/45 = 324 (or 26 by strict Tabata scoring).
[/B]Lots of misses, especially on the low numbers. Got my rope wrapped around my left leg on the 6th cycle and could not get going again! :rofl::rofl:

[I][B]Then: Assisted at cross training fitness class at globo....
[/B][/I]
I felt [I][B]fantastic [/B][/I]today![/COLOR][/COLOR][/COLOR][/COLOR]

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Today (19/08/09)

[U][B]Warmup 3x[/B][/U][LIST][*]10 DU [*]10 SU[*]10 PU[*]15 SQ[*]10 arm circles (ea. Direction)[/LIST][B][U]WOD - Push Press[/U][/B]

45#x5
1-1-1-1-1-1-1 with 55-65-75-80-85Fx2 - 80F-70
----------------------------
1:45 plank hold
2:00 plank hold

*was smacked pretty hard on the fingers and rear with the skipping rope (coated wire) doing double unders. Had to bring the frustration level down before hurting myself. Did quite well after that.:rolleyes:

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Wow.. lots of great work by everyone. Its hard to keep up. I can remember when there were three guys and a girl (named Diane :) ). It took me 30 minutes to read all the posts since my last one.

Skip, that's a cool WOD. I might try it with the 2 other trainers..see if we can get the sets done in 20 seconds...not sure if they are game. Maybe when I tell em "old guys do it" they will rise to the challenge.

[B]Wednesday 090819[/B]
Push Press 1-1-1-1-1-1-1 reps.

135lbs, 155lbs, 185lbs, 195lbs, 200lbs(PR), 195lbs, and 185lbs
Work Performed: 1,875.000 ft*lbs
failed on 205lbs 3 different times, 200lbs felt easy, I think I spent too much time thinking about 205lbs instead of just doing it. Overall I was happy as my max PP before was 165lbs, form is getting better.

We did a little finisher after the WOD
30 burpees
30 KB swings 53lbs
30 squats

Time 3:57 (with am class), 3:27 (with PM class)
I did this twice today, once with my morning class and once after doing PP WOD with the evening class. I thought my time might be slower after doing all the work in the evening but was determined to go non-stop and beat my first time.

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Tuesday PM got my butt whipped at "Big Bertha", this is a fairly long, very steep hill down the street from the stairs. Workout was billed as easy... should have known better; AMRAP in 45 minutes of 15 x 35#kb swings, 10 x pushups and run/walk up the hill. I think I got 9, but it may have been 8. Top finisher had 10. The runs were brutal, managed to run the first two up and down, then had to walk the last 50 or so strides on the remaining. After 22 minutes I could have called it quits and felt I had a great work out, but alas I kept going. The swings and pushups were a welcome relief.

I was so whipped I had trouble sleeping so at about 1:30 AM I took a few ibuprofen to help take the edge off. Have shied away from taking them since following this thread, but I really needed them.

On a side note, this group keeps growing. When I showed up there was a fire truck in the parking lot with 3 or 4 fire fighters joining in the fun. Needless to say this was a sobering experience for them, esp. an older 45+ ff who was a bit out of shape. Will be interesting if we see them again.

Wednesday after a good warmup did 4 x 1/2 mile repeats on a treadmill. Did notice my ankle was a little tender after rolling it running up that f'n hill. Did them all under 4 minutes with the fastest at 3:45 (7:30 min/mile pace). Active rest for approx. 4 minutes between repeats.

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Charlie and Terry that is some good pp work you guys put in

no WU
10 rounds for time
10 KB swings @ 55#
10 knees to elbow from rings
15:00 min

front squats
5x95#
5x95#
5x115#
5x145#
5x165#

m/54/183#

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[QUOTE]10 rounds for time
10 KB swings @ 55#
10 knees to elbow from rings
15:00 min[/QUOTE]

I've swung the 52# kb once - is there a way to control the downward part?? Is it just gravity? When that things coming down, it's coming DOWN;)...

(last Sat. 20 singles alternating arms w/16kg just SLEW me. Soreness STILL in my upper back and adductors...didnt see THAT one coming!)

Thank you Linda.

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Today - 08/20/09
6AM group workout on the North Shore with Patrick

Oh boy. Not a good day. I was unprepared for my workout and it showed.

Normally, every other Thursday, I have a 6AM nail appointment so I work out with the noon North Shore group. I was just ready to leave for my appointment when I realized it had been changed to Saturday. I looked at the clock and calculated that if I could change into my workout clothes in under two minutes, I could make it to the North Shore in time for the 6AM workout. So I ripped off my clothes and threw on some poorly matched workout duds and sped off in the little black car. As I was driving, it occurred to me that I had not eaten anything and had not drunk my normal quantity of water. "Hmmm..", I thought, "Maybe it won't matter". Yikes!! It mattered!! I went into muscle failure on every exercise, felt dizzy several times and did so poorly that I'm not even going to post my results. It was an absolute mess.

I'm feeling fine now and have learned a very valuable lesson. I'll be at the gym tomorrow to get it back in gear!

[B]Tom[/B] - 45 minutes?!?! Sounds like complete torture! I think I would have been crying at about 30 minutes. :crybaby0:

[B]Terry[/B] - I remember when it was just us four as well. I also remember your first avatar. You looked big and tough and I knew you would be a CrossFit beast. You also had a lot more clothes on back then!!

[B]Charlie[/B] - Can you imagine living in the days before freezers?

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[B]Tom[/B]...no shame in taking vitamin I for limited one time uses, especially to get to sleep. I do the same thing.

[B]Deb[/B]...for the down swing with the heavier KB's, you have to stay tight, abs, back, the whole core or else it can become quite uncontrolled and may potentially cause some injury if you try to save it at the last second. You go girl with those heavier KB's! :super:


Was just thinking how fortunate we all are. We may intermittently have some problems, aches, and pains, but on the whole we are doing pretty well. My daughter-in-law's dad (just a little older than me) was, in the last year diagnosed with diabetes and also just had coronary bypass surgery.

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[QUOTE=Charles Pyke;647991][B]Tom[/B]
Was just thinking how fortunate we all are. We may intermittently have some problems, aches, and pains, but on the whole we are doing pretty well. My daughter-in-law's dad (just a little older than me) was, in the last year diagnosed with diabetes and also just had coronary bypass surgery.[/QUOTE]

Charlie...that's the truth...my wifes best friend's husband just pass, only 61. Was a Vietnam Vet, worked his whole life and just retired 6 months ago. He was diagnosed with cancer about a month after he retired...it took him fast. Life is too short...Carpe diem!

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Dang! You guys are strong! :eek:

I always do my 6 AM workouts fasted. I eat when I get home around 7:15.

We did 1000meter row x 3.

My times:

4:40ish (a good guess based on when the guy next to me finished)
4:36.8 (learning to pay attention to the time)
4:31.8

The thing-a-ma-bob was set at 8. Two trainers have said I'm good at rowing. I sure wish I liked it.

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Diane...try setting the damper to 4 or so.

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[QUOTE=Charles Pyke;648156]Diane...try setting the damper to 4 or so.[/QUOTE]

And then I can smoke everyone?! :) That'd be fun! I will turn it down next time. Maybe it would be more fun that way.

I am looking forward to rowing 500 meters so I can find my benchmark.

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This Thread is a Zoo of Great FUN! Thanks for posting everyone. Keep it up.

Took a Rest Day Wednesday

Today
Did CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Did Push Press 1-1-1-1-1-1-1
I did 115-120-125-130(f)-130(f)-120(f)-115-115-115-115-115

Both times that I was under the 130 I felt confident I would get the lift, but could not lock it out. Both efforts zapped me, and I could not get 120 after that.

Did OHS
2 sets 10x45lbs.

Did 10 pull-ups w/added 20lbs.

Rowed 5 minutes

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Yesterday's WOD

Push press 10x45, 3x65, 1x85, 1X90, 1x95, 1x100, 1x105, 1X125 fail

I added too much weight at the end because the 105 seemed easy. It sort of creeps up on you. I am sure I can do 115 next time.

Does everyone clean the heavier weight or do they have it handed to them or take it off a rack?

Today's WOD

20 minutes bike
20 minutes run
30 minutes pool.

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Steve: I hope that you are getting sleep

Everyone, nice work on the front squats and push presses. I can not, and I mean can not perform front squats or push presses.

8-20-09 Workout

5 Rounds with the following reps 10; 8; 6; 4; 2
Squat 225lb
One Arm DB Bench 80lb
One Arm Row 100lb
One Arm DB Military Press 60 left/50 right

TR

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[I][B]090820 THURSDAY

[/B]A.M. Cross training class at the globo; I assisted and helped demo dead lift skills and burpees. [B]Then.....my turn.[/B]

[B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles.
[B]CF Redding WU

[I]WOD: Dead Lifts 3, 3, 3, 3, 3.
[/I]Warm-up sets: [/B]135# X 5, 185# X 5, 225# X 5[B]
Working sets:
275# X 3
295# X 3
305# X 2 [/B](Fail on 3)[B]
315# X 1 [/B](didn't try more reps)[B]
325# X F - twice -[/B] (Just couldn't get more than about 2" above the deck!)
[B]225# X 10 [/B](for high rep set to finish)
[I]Felt good and hoped for a PR today, but just couldn't do it......too many sets of demos, I guess.....[/I]

[I][B]Later......
[/B][/I][B]August Tabata Challenge:
#1, Tabata Jumping Jacks: 25/26/26/26/26/25/26/26 = 206 (25*)
#2, Tabata Bench Press - 65#: 16/16/14/9/8/10/10/8 = 91 (8*)
[/B](* = strict Tabata scoring), did #2 as a make up for last week - - should be caught up now.

[I]P.M. Cross training class at globo - - helped demo Sumo Deadlift High Pulls;
then helped demo and assist with kipping pull-up basics.

[B]Post class skill work: Hang Power Cleans. [/B][/I](I really need work on these).
[I][B]W/U: [/B]45# X 10, 65# X 5
[B]Working:
[/B][/I][B]95# X 5[/B][B]115# X fail, fail, fail (3 X). [/B][I]I've gotten this weight before, so probably a bit tired.....
[/I][B]95# X 5
95# X 5
95# X 5
95# X 5
95# X 5

[/B][I]Another great day today. It's nice to work hard and come away feeling tired, but not hurting (just sore) and knowing you left without tweaking anything![/I]

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Today

Had my a** handed to me :ranting2: because I was too cocky about the "Skip DL" WOD!

[U][B]Warmup[/B][/U] - same as yesterday
*DUs were much better :)

2:00 plank

[B][U]WOD[/U][/B]

Warmed up with 85x5, 105x3, 125x2, 145x1

30 min of DL on the minute 150#

2 reps for 5 min -ok
3 reps for 5 min -ok
4 reps for 5 min -ok
5 reps for 5 min - 2 min ok, 1 min @ 145#, 1 rep @130# then DNF (did not finish)
6 reps for 5 min - DNF
7 reps for 5 min - DNF

150# was about 71 % of my PR back in January. Obviously it was too much for this WOD. I was able to do all the work in less than 30 sec and unbroken until I failed.

Total: 67 DL in 20 min.

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Deb If that KB is comming down like you say its I think I would scale down and then work up to the bigger one, we have an 80# at the gym and I dont even look at it

WU
10 sit upX2
10 push upX2
10 pullupX2
15 squat
WOD AMRAP in 20:00
10 burpees
15 BX jumps @ 24"
run 200m
6 rounds

m/54/183

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[B]Steve[/B]...Nice DL work. Those wts are getting up there.

[QUOTE]Had my a** handed to me because I was too cocky about the "Skip DL" WOD![/QUOTE]

[B]Linda[/B]...happens. I do it all the time. Sometimes I actually learn from my experiences (but not very often). Means you are trying and working hard. Most women would swoon and faint at the work you do and the wts you pick up. I see lots of the "young things" in the base gym all the time, doing curls and tricep rows with 5 lb dumbells.
"I don't want to get bulky. I just want to tone up."
"Not to worry, your arms look like sticks and you're not really doing any work anyway," is what I wish I could say.

Strong is sooooo much better. Strong makes you confident and confident makes the fairer sex more feminine.

And now I'll get off my soap box.

Planning on doing the 150 wall ball shots this afternoon. I anticipate (though dread would be a better descriptive word) predict pain. Looked on the main site to see how quickly folks got through it. Around 10 to 15 minutes. I was very surprised. Was thinking it would take much longer. Today's main site WOD looks even more brutal. Plan on tackling that one tomorrow.

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Today - 08/21/09
11AM workout in the gym with Bill

WU:
Stretching
Run to gym
Row 500m

Pre-WOD:
Intense 10-minute series (too many to list/remember) of dumbbell swings (various weights and reps) interspersed with dumbbell push-presses

WOD:
12 hex-bar DLs - #85
Jumping pull-ups - 20 overhand, 16 underhand, 12 overhand, 8 underhand, 4 overhand
12 back-squats - #85
10 hex-bar DLs - #95
Jumping pull-ups - 20 overhand, 16 underhand, 12 overhand, 8 underhand, 4 overhand
10 back-squats - #105
8 hex-bar DLs - #105
Jumping pull-ups - 20 overhand, 16 underhand, 12 overhand, 8 underhand, 4 overhand
8 back-squats - #125 (8th rep almost didn't come back up)

Whew! I was exhausted and walked up the hill to home.

Rest days tomorrow and Sunday.

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8-19-09 Did I say Push Press? I meant Shoulder Press...sheesh.

Got the OK from the PT to start K-bell swings, lunges, and wall ball shots....alas, no burpees. So, today I biked to the gym under my new alias, The Sidewalk Kamikaze, and did this:

WU: 1040 m C2 5:00 min
applied my homemade athletic tape gymnasts grips to keep the rips down, and:
21-18-15-12-9-6 of
100ft walking lunges
pullups
situps (abmat)

Scored a blazing time of 37:16. I managed to do all of the pullups and situps as Rx'd, but I slowed waaaay down on the lunges IOT baby the knees (plus I was getting just a tad gassed.) I'm pretty happy. Stretched some, got on the step machine for about 1 min to test the knee...it still hurts to climb stairs, then I rode the Blue Bomberoo home in the boiling Georgia heat.

On a side note: The only pullup bars available at the gym are these rubber coated and funky angled things attached to some cable cross over machines. I find I can do kipping pull ups forever (well, if by forever you mean 21 reps) on these bars, but on my 1.5 inch galvanized set at home the kips are more challenging. I assume it's all about the angle.

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Rest day!!! :pepper:

Going to try to get to CrossFit in the park tomorrow morning, and Sunday I am golfing.

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Yesterday: rest day + burpees; only did 20 b/c I was having stomach issues.
Today still some issues but much better than yesterday.

[B]
This am:[/B]
165 Burpees (day 93 +72 from yesterday)
[B]
This evening:[/B]
[B]WU[/B]
Row

[B]WOD - 'Michael'[/B]
3 rounds for time of:

800 meter run
50 sit-ups
25 back extensions

23:49

Sooooo disappointing!!! Running and/or rowing - Im so SLOOOOWWWW!!!

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[I][B]090821 FRIDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up

[I]WOD: CF Main Page.
[/I]For Time:[/B]
[B]Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
[U]6 Sit-ups[/U][/B]
[B]TIME =[/B] [B]12:10[/B] (as Rx'd).
[I]I got 19 pull-ups in a row in the first round - - my best ever! I am sooooo stoked![/I]

[I][B]Skill Work: More HPCs
[/B][/I][B]Used 45# bar only today.
[/B]5, 5, 5. Shoulders were pretty fried from the HPCs yesterday. Had a friend assisting and critiquing my form.

[I][B]August Tabata Challenge: Tabata Push-ups.
[/B][/I][B]22/14/9/7/6/6/6/6 = 76 (6 by strict Tabata scoring). [/B][I]It was probably senseless for me to do these today [U]after[/U] doing Tabata bench presses yesterday, but I was curious and wanted to see just how it affected me. Got my answer..........Sheesh![/I]

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Deb, good work with the Burpee Challenge. I'm impressed that you made up yesterday's balance today. Strong will. BTW, Burpees suck!

Steve, I'm jealous of those pullups. 19 is something to be proud of. I cannot/do not kip so usually don't do more than 10 or 12 (dead hangs with a little english) in a row.

Definitely tweeked something in the collarbone region doing push presses on Tues. The last one was ugly at 195# and I'm paying the price. Also rolled my ankle on Tuesday coming down "Big Bertha". What a mess.

Thursday squatted after a good warm up. 5x5 with 225#. Actually did 5,5,5,3 (WTF) and than finished with 8 x 135#.

Friday still feeling it in the collar bone area and after the squats in the hammies, glutes and quads, so went to the stairs at lunch. Knocked out 18.