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Happy birthday Jay!

Ya, read the drama Jeff, :rolleyes:.
Tried to apply the Zone at one time but I didn't get the calories/protein needed from the textbook recommendations or the coach's. What I took from it is that proper protein-carb ratios will keep you from insulin spikes at meal time and fat is neutral (generally true for me).

Did a strict Paleo Challenge for 5 weeks earlier this year. It worked like a fad diet on me (I don't need weight loss). I got too lean, drawn out and saggy too fast. I actually hurt/ache/bruise all the time when eating low sat. fat that way. My solution is to eat what I call "Dirty Paleo". Moderate amounts of full fat dairy products, grains rarely, but not denied, any meat that is not over processed. Generally I trust my appetite and my moods for food choices - no supplements BTDT.
----------------------------------
[B]11/25/09

Warmup[/B] - skipping, multi -joint mobility drills, SU, PU, SN balance, OHS

[B]SN:[/B]
45#x2x5
(should have been power SN)
[B]Power C&J[/B]
55#x2x5
[B]GMs[/B]
35#x10 - 3 sets
[B]SU[/B]
3 sets of 15

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11/24/09
Rest Day - In the hospital all day for pre-op screening and prep.

11/25/09
Row 3500m - 14:07.4

"Adam's Tabata Birthday"

20 seconds on/10 seconds off/8 rounds each exercise
Row (Calories)
Press
Sit up
Squat

322 reps.

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[QUOTE=Linda Kardos;701947]

Did a strict Paleo Challenge for 5 weeks earlier this year. It worked like a fad diet on me (I don't need weight loss). I got too lean, drawn out and saggy too fast. I actually hurt/ache/bruise all the time when eating low sat. fat that way. My solution is to eat what I call "Dirty Paleo". Moderate amounts of full fat dairy products, grains rarely, but not denied, any meat that is not over processed. Generally I trust my appetite and my moods for food choices - no supplements BTDT.
[/QUOTE]

Oh sorry - I don't do strict Paleo either; I still eat 4 eggs for bfast , and I eat more (good) fats than they recommend; no processed foods, no grains or dairy other than whey protein after I train, 2-3 fruits a day; still going thru buckets of broccoli, spinach, et al.

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[B]11-25-09[/B]
Hang Squat Clean 5-5-5-3-3-3
145, 145, 145, 155, 165, 175
Rest 5 min. then,

7 rounds for time:
-7 box jumps (24")
-3 muscle ups (jumping with rings above shoulders)

5:01

I started out with Zone shortly after starting Crossfit, was always hungry. I attended Robb Wolf's Nutrition Cert in May at CA Athletics, that is where I really learned tons about Nutrition...but attending a full day seminar does not make you an expert. I switched to a Paleo Zone..eventually quit doing the Zone and eliminated Dairy. I follow Robb's recommendation on Fish Oil (really helps recovery). Now, I follow the Primal Blueprint more than anything. Consume grain fed beef, free range poultry/eggs and get our veggies from a local farm. In my opinion if you mix this type of diet with CrossFit and heavy Oly lifting you won't be saggy.

We are working on a new website and moving our box to a new location in Jan. 2000 sq ft. we are stoked about expanding.
Check out my bio (its actually more of a testimony) (WFS). [url]http://crossfitexcel.com/WOD/about/terry/[/url]

Happy Turkey Day to Everyone!

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John - Good luck with your operation

Terry - I enjoyed reading your bio. Great pics. I learned something today. I checked out Escalon, Ca on the map.

I bet everyone here has an interesting bio.

I wanted to thank everyone for their birthday wishes.

Today's WOD
AMRAP 20 minutes
45 Jump rope
30 Sit ups
15 Burpees

I did an even 5 rounds. The box had only one class so I was able to work out with people who my only knowledge of them is notations on the board. I was happy because I was able to compete well with people half my age. I am the oldest competitive person there.

Happy Thanksgiving to all

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Respirator on

800 meters stairmaster level 10
150 single unders
50 jumping jacks
150 single unders
30 squats
150 single unders

Respirator off

for time:

10,9,8,7,6,5,4,3,2,1 reps

burpees
sumo deadlift #185
#185 incline barbell press
pull ups

21:30

Got 3 nagging injuries right now, hamstring, wrist, lumbar spasm. Guess I need to take a week's active rest, (cardio and core work). Hope you all have a great Thanksgiving.

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Happy Thanksgiving all !

11/26/09

Row 2500m - 9:58.6
Pretty disappointed that I won't be able to complete this season's Holiday Challenge on the C2 site (Unless I can row 100,000 between now and next Thursday)

WOD
50 Pull ups
50 Burpees
50 KB Swings

No time- Battery in watch gave up the ghost.

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explored the benefits of jumping in the inflated bouncer rented for my grandsons and hiking 2-3 miles in South Mt Park. good alternative for the day.

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I hate morning workouts !!

11/27/09
Row 3000m - 12:18.3 (I think someone threw an anchor or at least a large quantity of turkey in the "boat")

KB Drills

WOD
30 seconds on/30 seconds rest
Deadlifts 225# (RXed) 4 rounds
Push Ups (Subbed ring push ups with feet elevated) 4 rounds
Repeat

Totals: 52 DL, 80 Ring push ups, - Score 132

This felt pretty good. Most of the younger folks scaled back the DL to 135. Only 2 of us did the RXed DL. My ring push ups were in about the center of the range of the youngsters' regular push ups.
I guess the kids must have partied a little too hard last night !

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Respirator on full workout

4 rounds

400 meters stairmaster level 10
30 jumping jacks
100 single unders
30 squats
30 back extentions stability ball
90 sec. heavy bag all out
30 stability ball crunches

No rest between sets, untimed.

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11_27_09

"Cindy"
13 Rds +5+5
[I]I was VERY happy with this effort.
This is less than my last Cindy and I could do more, but after a few rounds I rested some before each set of pullups - to meet my goal of doing all good pullups. It did seem easier.
I guess the Monday pullup challenge is doing something after all. [/I]

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Yesterday I ran 6 x 400m with 3-4 minute rest between each 400.
My times: 2:30, 2:07, 1:55, 1:48, 1:47, 1:44
I did a little stretching and a few squats before running the first 400. I was very stiff and just could not go. Did stretching between each 400, and found that I was a little more flexible and elastic with each run. I really wanted to run another 400m after the 1:44, but Turkey dinner was waiting and the family would have been upset if I held up the meal.

Today I did 400m walking lunges
My time: 19:10
I had never completed 400m walking lunges before.

I did 55 push-ups also

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two hours of pool play with grandsons. The Chamber of Commerce here in Phoenix could not have ordered better weather.

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CFC WU

5 pu @ 20#
2x5 pu @ 28#
5 pu @ 38#

WOD
21 DL @185#
row 600m
15 DL 2 185#
row 600m
9 DL @ 185#
row 600m
12:46

m/55/180#

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Ho, man. What have I been missing? Big blow up with CFHQ, Robb Wolf etal. Interesting divergence.

[B]John W.[/B] - Good luck with the (hip?) surgery.

[B]Jay[/B]: Happy Birthday. 61! Now I have something to look forward to.

[B]Terry[/B]...saggy? Is that a scientific term? Really, I can't imagine how else to apply it vis-a-vis diet.

Last workout was 11-24-09 wherein this occured:
WU:
10-10-20 walking lunges
5-5-5 dips
5-10-15 BW squats
10-15-20 #45 press
10-10-10 situps
5-5-5 DH pullups
5-5-10 #50 KB swings
10-10-10 ring pushups
500m C2 1:56.6 (yet another [B][COLOR="Red"]PR[/COLOR][/B]...finally getting the row down...now to extend that to greater distances)

WOD: Deads
#45x5
#65x10
#95x10
#145x5
#185x5
#235x5
#275x5 This last set was worrisome. After each effort I became extremely light headed and had to take a knee for a few seconds. I read recently that some others of us have experienced the same thing. This, however, was a first for me. Actually carried a vertigo-type of feeling with me into the next day when it began to subside. Thanksgiving trip to Tallahassee forced me to take a few days off. All to the good I suppose.

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Hahaha, John S.R., "saggy" was my term. It's also know as a drawn/tired or wasting-away look. I get it from too restrictive an eating protocol for too long for my metabolic needs. Terry's found his solution to avoid it, for me I have to lead a moderately "dirty" paleo lifestyle to meet my needs (and live within my $$ means).
_____________________________________________

[B]11/26/09[/B]

[B]Warmup[/B] - same
[B]SN[/B]
(40#x1, 50x1, 55x1)x3
[B]CL&J[/B]
(60#x1, 65x1, 70x1)x3
[B]BSQ[/B]
85#x5
105x3
110x6x4 with 3 sec pause at bottom
(subbed count of 3 for as many reps as possible : all reps,4,4,5)

*skipped WOD to get on with dinner plans but did 10 SU and 10 supermans

[B]11/27/09[/B]

[B]Warmup[/B] - same

([B]PwrSN, HpwrSN, 2 SN balance[/B]) x4 w/45#
[B]PP[/B]
45#x3
65x3
([B]PP, PJK, JK[/B]) x 5
70#,65,65,65,65

[B]WOD[/B] -AMRAP in 5 min
5xPLU
5xlunge (ea leg)
5xPU
5 BJ
Rnds - 3+5,5,5

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[B]Terry[/B] nice site; hockey eh? Done some of that, I LOVED it. My son played too - 11th season of youth hockey ended 2 weeks ago, kinda miss it.

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WOD Two man team workout 10 rounds, each man completes 10 rounds

1 95# clean
3 squat clean @ 95#
2 push press @ 95#
100m run
our time 13:49 or somewhere in that time frame

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[B]11.28.09[/B]
Warmup (row, situps, back ext., squats, dislocates)

[B]20 Min AMRAP[/B]

5 kettlebell swings - 32kg (24kg)
10 push press - 95# (65#)
15 calories - rower

7 Rds +5 +6

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still doing active recovery and spending as much time as possible with family.


30 minutes of lap swimming: ? X 100 free, ? X 50 breast, ? X 50 back w. 30 sec rest between reps.

Then 60 minutes of pool play with grandson.

Then watched my Gators kick some Seminole butt.:pepper::pepper::pepper::pepper:

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Darn, Pat, and here I thought we were simpatico.
There never was any question for the Noles. Being an alum though, I was required to hold out hope. And, as they say, "there's always next year."

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[QUOTE=John Scott Rezendes;702891]Darn, Pat, and here I thought we were simpatico.
There never was any question for the Noles. Being an alum though, I was required to hold out hope. And, as they say, "there's always next year."[/QUOTE]

it would have been classy if the Gators paid tribute to Bobby B after the game. He always kept it interesting.:notworth: Hate to see a good rival go.

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Wed. 11/25

Filthy Fifty

donkey kicks
mountain climbers
pullups (w/ band)
box jumps (24" box)
ball slams (16 lb. ball)
lunges
floor wipers (115 on the bar)
double-unders (100 single unders)
pushups (clean, perfect form)
50 cal. row

31:08

11/29

Tabata This (8 rounds a piece)

squats
pushups
k-bell swings (35 lb.)
situps


Watched "300" again last night. Aside from being an amazing story, production and special effects, seeing all those ripped dudes is a great inspiration. They all got that way doing CF-inspired workouts!

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Few days behind posting (again). Been cleaning garage and hanging rings, pull up bar, etc...

Did 15 burpee/14" box jump
10 - 35 lb front squat to 14" box

2 rounds and 11 Burpees in 10 minutes yesterday.

Today: 200 su jump rope wu

"Joshie"
3 rounds for time:
15 lb dumbell

Right Hand Snatch 15 reps
15 Kipping pull ups with double pallet bands
Left Hand Snatch 15 reps
15 Kipping pull ups with double pallet bands

Some were to the box and up, some not deep enough to hit the box. Whew.
25:30

20 box jumps buyout

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Hey John J., I watched "300" the other night too! Unfortunately I also saw part of "Meet the Spartans" the day before. It spoiled the magic a bit.:shrug:
-----------
11/29/09 - Dang what a cold day on the porch!

Warmup (same)

([B]PwrCL, HCL, Pwr Jk[/B])x4 65#
[B]dip JK SQ[/B] 3x4 80#
[B]muscle SN[/B] 3x4 45#

[B]WOD[/B] -for time
35, 30, 25 KBS 35#
400,200,100 m run (subbed same # single jump skips)

10:54

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11/29 Had our first team workouts yesterday. Ran the full course in turnouts, boots and helmets. No SCBA's yet. Two individual runs, (1) 2:30,
(2) 2:17, team relay 2:16. Need a lot more practice as a team.

11/30

Respirator on full workout

400 meters stairmaster level 10
50 jumping jacks
150 single unders
50 squats
400 meters stairmaster level 10
50 push ups
150 single unders
50 sit ups
400 meters stairmaster level 10
50 back extensions stability ball
150 single unders
50 pull ups

19:53

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David, good luck with all the training and testing. The fire services are invaluable out here in the West.

Today is my 65th birthday. :kicking0:

Did GI Jane. 100 burpee pull ups. Took 28:36. Completed mostly in sets of 5. Bar was about 7' 6". Done on a LifeFitness stand with multiple handles for pull ups. Many of pull ups were done with hands in neutral position.

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Happy birthday, Pat! :D

My mom turned 65 on the 22nd. We had a good celebration in Florida at my sister's house for a week! I had a week off from workouts, started back yesterday, and man did it feel good! Am taking today as a rest day, and I will be back at it for 6 AM WOD's starting tomorrow. Woot!

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[B]Happy Birthday Pat! Many Happy Returns.[/B]
11-30-09
WU:
BW Squats/pushups/dips/pullups/SUx50
1000m C2 at a leisurely 4:37.6

WOD:
10-9-8-7-6-5-4-3-2-1
DL: #185
Bench: #115 (could have gone higher but no spotter)
Clean: #95 (should have gone higher)

22:35.9 Shoulda-Woulda-Coulda

After I left the gym I went to the track and walked for a mile. Then I ran a mile at about a 8:52 pace. 28 weeks post-op [B][COLOR="Red"]MY FIRST RUN![/COLOR][/B]

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Happy Birthday, Pat!

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[B]Happy Birthday [B]Pat[/B]!![/B]

Had a terrible workout in Patrick's garage this morning. So disgusting, I'm not even going to post it. Must be a poor nutrition-lack of sleep-hangover from the weekend. Gonna have to grit my teeth the next few days to get back on track.

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Happy birthday [B]Pat[/B]! Great job on the burpee-pullup workout. And thanks for the encouragement.

[B]John Scott[/B]: Congrats on the run! Had to feel great.

[B]Diane[/B]: We all have days like that. Tomorrow's a new day and a new challenge.

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Happy birthday Pat

CFC WU
WOD
30 double unders, 90 singles for me
30 lunge
30 20" box jump
60 single unders
20 lunge
20 20" box jump
30 single
10 lunge
10 20" box jump

11:14 messy at best
m/55/180

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100 kb swings 45 lbs
100 sit-ups
25-15-9 push-ups to bench
100 box steps 14"

Didn't keep time. Just pushed through while the Monday night group did Barbara.

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[B]Happy Birthday Pat ![/B]

11/29/09
Row 2500m - 10:03.4
KB drills

WOD
10 rounds for time:
100 single unders
10 pull ups
10 burpees
10 KB swings (2 pood)

46:45 (Burpees s*ck even in small doses)

11/30/09
250 single unders
KB drills
Guess what just happened to pop up ?

"Angie"
100 Pull ups
100 Push ups (First 50 were ring push ups)
100 Sit ups
100 Squats

34:57 (Fried from Sunday but only 3 minutes off my PR. Might have done better without the ring push ups)

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Today - 12/01/09

Ran 4-ish miles with big hills
36 min

Pretty cold out but the run felt good after yesterday's debacle.

[B]Charlie[/B] - Are you out there? Hope you are mending.

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I am having trouble talking myself into going to CrossFit. Well, maybe not as bad as I think, because I AM going! But it's hard to get back on track!

Today was fun. Alternating with a partner, 20 seconds on, 20 seconds off, we did 8 rounds of:

American KB Swings (35# for me)
Pushups (knees, whew, thank goodness for knees)
Double Unders (I subbed singles x3 but I did work on getting the rope speed higher and I didn't feel like I was going to wet my old lady pants)
Squats

My total was 418. :D

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I had taken 3 rest days because the 400m lunges crippled me for a couple of days, and my back has remained tender.

Today warmed up with 3 rounds of 15 squats, 15 sit-ups, 15 push-ups

Ran 2 miles on the road. Stopped a couple of times to stretch my calves.
Wanted to go 3 miles, but my calf got tighter.

Did 2 rounds of
25 kettlebell swings w/35lb. kettlebell
10 squats with kettlebell

I have not done a pull-up in 3 weeks because the nerve in my arm is still tender. I better get on the bar soon, or I may not be able to get one.
My back seemed to tolerate today's workout well.

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Pat,

Happy Belated Birthday!

Scott,

Congrats on the run.

Okay, I have finally figured out, by trial and error (mostly error), what I can do for a workout without all the neagtive feed back (aka pain). Started going for walks and discovered they cause little to no discomfort. But still, it's only walking. So yesterday and today, I dug out an old rucksack and loaded it down slightly to a weight of 15 lbs. Walked for about 40 min yeaterday and 70 min today. It's not much, but it's something. Today's walk was fun. I did some cross country travel, including a couple of stream crossings. Also, decided to get strict with the Zone eating. The old belt line has expanded a bit.

[B]Zone Eating, Rucksacking Broccoli[/B]
:broc::broc::broc::broc::broc:

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Happy Birthday Pat & nice run JSR.


Warmup: row 500 - usual

[B]Strength[/B]
Overhead squats: 3,3,3,3,3
45/55/65/75/80
(lost balance and dropped after one rep at 80, but did three more after. I think I can go heavier, started too light).

[B]WOD[/B]
For Time:
21 - 15 - 9
pull-ups
wall ball - 16#
kb swings - 16kg
9:10 - OHS apparently affects the pullups - very difficult tonite.

I jumped the new 30" box a few times tonite!