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Sorry if this gets posted twice. I had some problems logging in.

7/10/09-Unplanned rest day. Worked late then unexpected company.

7/11/09
Row 2525 10:31.1

WOD- 3 rounds for time
20 wall ball (20#)
20 Press (75#)- Surprised that this is where the "speed brakes" came out
20 15" step ups
20 KB high pulls (70#)
20 cal row

26:05- Had really hoped to break 20min but got hung up in second round of presses. Was pleased that all wall ball sets were unbroken (Maybe that's what killed my presses).

Following the games as info is posted and now I finally can understand a little what all the fuss is about twitter but I still think it would be annoying for "everyday" use.

Damn, those kids make me feel old and slow. But hell, at least I'm still in the game. If I may paraphrase Dianne's signature, "Age only matters if you whine". So please pass the cheese and crackers, I'm done (whining).

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Breck is 21st after 3 WODs.
He is doing well. Hope he kills it hammering the spike and rowing.
Dutch Lowy won the southwest regional, but looks like he did not make it to the games.

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[B]2009 07 11[/B]

WU: 1000m row easy-mod pace

[B]Bench Press[/B]
WU: bar X 5, bar X 5, 65 x 5, 75 X 3, 95 x 3
Work Sets: 120 X 5, 127.5 X 5, 135 X 5, 142.5 X 5, 150 X 5, 157.5 X 5, 165 X 5

Huge improvement over my last recorded BP efforts.

115 X 15-12-9 (planned) / 15-11-6 (actual)

[B]2000m Row[/B]
Got it into my head I could finish in 7:45. Set up the pace boat function and went to town. Started off faster than needed and was so gassed after 1000m that I had to stop for a few seconds and again after another 500m. Ego is a funny thing.

Time - a shameful 8:17.9

[B]Pull-up Practice[/B] - Played around with the heavier bands to warm up a bit. Then I tried one of my new #1 Iron Woody bands and whipped out 5 back-to-back kipping pull-ups. Realized the band really wasn’t helping much so I tried without the band did 4 w/o the band. Then used two of the #1 bands together and did 10 more pull-ups. Rested a bit and then knocked out 12 kipping pull-ups with just one band. Rested a bit and then did 4 unassisted followed by 5 more assisted. These are really coming along. I stoked!

My heel is still very painful. Now starting to wonder if I stress fractured the darn thing. If it doesn’t start feeling better by Monday, I guess I should probably go se the doc.


[B]Kipping Pull-Up Broccoli[/B]
:broc::broc::broc::broc::broc:

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I'm new to the Xfit. and the games. I see that some of the crew from Competitive Fitness in Chandler, AZ are competing. I'll have to check out how they are faring day by day.

Continuing to work on the prep. training components for the MU. Stability on top of the rings was better today. I had had some one check out my depth on the dips. I used the assisted dip machine to get as low as I could. I got to about even between top of the elbow in line with the scapula. Not much push from that depth.

Did the 090710 workout. 10 sets for time: 3 pull up with 45 db, 5 strict pull ups and 7 kipping pull ups.

I don't kip yet so I just did 12 pull ups and dropped the db after the first 3. This worked for the first 3 sets. Round 4.....10 reps
Round 5 ....10 reps
Round 6.....8 reps
Round 7----11 reps and no wt.

I quit and called it a day.:shrug: Finished in 11:09. This will be a good one to come back to. 75 pull ups all together.

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50 burpees rest 2min

75 situps
25 OHS @ 75#
50 situps
50 0HS
25 situps
75 OHS

rest 2min

150 jump rope
25 KB swings @ 35#

time 34;32

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[I][B]090711 SATURDAY

090712 SUNDAY

Both REST DAYS........

[/B]Got a good analysis of my R/Knee injury from my friend who is the owner of and Dr. at a local PT clinic. It appears to be one of overuse / over-compensation for the hamstring tear of my L/leg.

Regardless of the cause, I've inflamed my R/knee, so the Rx........more rest days, R.I.C.E., foam rolling, deep tissue massage, and alternate WODs.......[/I]

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[B]2009 07 12[/B]

Five rounds for time of:
30 Glute-ham sit-ups - Scaled to 20 reps
25 Back extensions

Time 10:46

Scaled to minimize pain tomorrow and GHD sit-ups have a propensity to cause long lasting over use pain.

No WU except yard work - mowing, weed eating.

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wrong # on the overhead squats it should read 45# thats a naked bar sorry for the screw up on post # 1285

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7/12/09

Nordic Track Skier: 60 min - 3.8miles

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Results for the Games are posted: Breck came in at #28........tremendous showing for him! The competition was so stiff, that even Josh Everett was pretty much out of the running, even though he took first in the DL at 505#.....

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Rest Day

Flying tonight. Heel is much better, but still can't put weight on it. Later.

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Did CFWUx3 w/assisted dips and pull-ups. Ran 6 mins. On treadmill.

Did 50 pull-ups for time. My time: 8:43
Did 50 more with assist.

Did 5 rounds of 30 sit-ups on the floor, 25 back extensions using Roman chair.
My time: 15:41

Really proud of my cousin, Breck Berry, who finished 28th at the Crossfit Games. All of the athletes there performed amazingly.

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Arrived home late last night from my husband's family reunion. Too tired to work out with the 6AM group, so:

Today - 07/13/09
12 noon group workout on the North Shore.

WU:
short run along the river

[B]WOD[/B]:
400m lunge walk - 12:46 (13:33 on 5/26)
The noon group had a guy with comparable ability to me that I was able to keep pace with, thereby accounting for the better time

Tabata work:
push-ups:10-10-8-8-7-7-7-7
bench dips: 12-12-11-11-9-9-9-9
stinkin' burpees: 5-4-4-4-3-3-3-3
Could barely do the burpees as I was having trouble with the push-up part :mad:. I need to learn the CrossFit "speed burpee" where you just flop onto the ground and get back up with no strict push-up. I think it's sloppy but it seems to be acceptable in the CF community.

Mark - Congratulations to[B] Breck[/B] on his performance. I tried to follow along as much as possible over the weekend and ended up on Twitter following a guy from Potomac CrossFit who was doing a remarkable job with continuous updates. The folks on Twitter were way ahead of the CrossFit official info. When you talk to Breck, let us know what he says about the experience (What was the 7K trail run really like? What did he eat? ) and let him know we were in his corner!

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Row 4444m- 18:40.1

WOD- 5 rounds, 2 minutes rest between rounds
5 DB Deadlifts (Subbed KB-70#)
5 DB Hang Squat Cleans(30#)
5 DB Push Jerks (Subbed presses-30#)
5 DB Front Squats (30#)
11:59

Shoulder flexibility kills me on DB moves. I can lift much more with a barbell.

Then we were just hanging around the box talking when we decided not to waste the time. So for "fun";
5 pull ups-10 push ups-15 sit ups
Every 2 minutes for 30 minutes. (Actually stopped after 15th round at 28 minutes.)

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WU Sampson stretch
400m run
5 pushups
10 situps
15 squat
5 pullups
10 sit ups
15 O/H squats @ 45#

AMRAP in 20 min @ 155#
3 cleans
5 push press
7 front squat
first round I only made 2 pushpress @ 155# and finished that set at 135# rest of the way I went with 155# and I only made 2 rounds, but the coach stressed the fact that it was a "heavy day"
Mark I too would like to hear all about Breck's take on the games, it would be cool for an old goober like myself to go to the games to watch or help out

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John good try on a very heavy workout.

Stephen, I feel your pain---that's not sympathy---I feel the pain:o

Charles, I guess not broccolis for you. Hope this one heals fast.

Did the 090711.

5 RFT: 30 GH sit ups and 20 back extensions.

I scaled this two ways. The GH machine was not available. I use a back extension machine. Regardless of the machine, I do not do full extensions on the machines. I do 90 degrees for both exercises. This took 6:40.

I guess if you do half the range of motion, the work out takes half the time.:rofl:

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[B]Post Flight Broccoli[/B]
:broc::broc::broc::broc::broc:

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[QUOTE=Diane Dennis;623828]
I need to learn the CrossFit "speed burpee" where you just flop onto the ground and get back up with no strict push-up. I think it's sloppy but it seems to be acceptable in the CF community.[/QUOTE]

Diane,

Wouldn't the stricter burpee be more beneficial to you than the "speed burpee"? On the videos I see knee push ups for scaling, would that be better than the flop?

Bill

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I'm 51 years old, I 've lost about 105 lbs in the last in the last 2 1/2 years. I'm about 6' 220 lbs. I 've been doing crossfit since January and working out for 2 1/2 years. Due to major shoulder problems and knee replacement 9 years ago. I pretty much create my own wods. I'm now preparing for my first powerlifting meet in Sept. I will be lifting raw deadlift only due to shoulder problems and its hard for me to get parallel in the squat with a knee replacement although I do pretty good for an old guy. I do bench but very close grip.

Yesterdays workout - suitcase squats (dumbell in each hand) 55lbs x 15, 60 x 14, 65 x 13, 70 x 12, 75 x 11, 80 x 10, 85 x 9, 90 x 6, 95 x 5, 100 x 3 - rested 30-45 sec between each set. This was a killer for me.

bench press 135 x 12,225 x 4, 245 x1, 255 x 1, 265 x1, failed at 275.
135 x 15 x 4

lat pulls 135 x 10 x 3 (outside grip and then inside) That was it for the day

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[QUOTE=Tim Fisher;624338]I'm 51 years old, I 've lost about 105 lbs in the last in the last 2 1/2 years. I'm about 6' 220 lbs. I 've been doing crossfit since January and working out for 2 1/2 years. Due to major shoulder problems and knee replacement 9 years ago. I pretty much create my own wods. I'm now preparing for my first powerlifting meet in Sept. I will be lifting raw deadlift only due to shoulder problems and its hard for me to get parallel in the squat with a knee replacement although I do pretty good for an old guy. I do bench but very close grip.

Yesterdays workout - suitcase squats (dumbell in each hand) 55lbs x 15, 60 x 14, 65 x 13, 70 x 12, 75 x 11, 80 x 10, 85 x 9, 90 x 6, 95 x 5, 100 x 3 - rested 30-45 sec between each set. This was a killer for me.

bench press 135 x 12,225 x 4, 245 x1, 255 x 1, 265 x1, failed at 275.
135 x 15 x 4

lat pulls 135 x 10 x 3 (outside grip and then inside) That was it for the day[/QUOTE]

Hello and wow! Your lifts are impressive. Close grip BP at those weights is incredible. You must have an awesome grip. I am too new here to comment on how this fits into the crossfit fitness paradigm. What you are doing in really noteworthy.

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[QUOTE=Pat Quigley;624348]Hello and wow! Your lifts are impressive. Close grip BP at those weights is incredible. You must have an awesome grip. I am too new here to comment on how this fits into the crossfit fitness paradigm. What you are doing in really noteworthy.[/QUOTE]

When I say close grip I don't mean all the way but much narrower than most, about 24 inches this has really saved my shoulder and I very seldom lift heavy for bench just 1 time a month. Mainly I do what my son calls bench press burnouts. 12 10lb plates on a bar and we bench 20 times and then take 4plates off and we do this till we have and empty bar then we bench empty bar 10 times. We never rack. It helps to workout with a 21 year maniac of a son, he definitely pushes me.

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Today - 07/14/09
7:15AM workout in the gym with Patrick

WU:
Stretching
Run to the gym

We worked on my front squat technique. I have difficulty keeping my chest up in a deep squat while holding a bar. It isn't weight-related - with my hands up in the rack position and holding nothing, my lumbar flexion is somehow inhibited :shrug:. So we started with a dowel and worked up slowly.

dowel x5
dowel x5
45 x5
55 x5
65 x5
75 x5

We worked on my squat depth last week so this the deepest I've ever squatted with weight of any kind.

Metcon:
3 rounds
30 body weight squats
20 alternating lunge jumps (not fun after the 800m lunge walk yesterday)
10 back extensions

Took a short rest and then did what Tim referred to as "suitcase squats" with dumbbells. I didn't do multiple reps, however - just 4. I went into the squat position and held it - yikes! Not fun.

Finished with another not-fun thing: climbed onto the back extension apparatus, held a plate in each hand with my arms outstretched in front of me, then rotated my arms back into a superman postion. We did two or three rounds of 10. I can't remember because my teeth were gritted so hard that my brain froze up.

[B]Bill[/B] - You are right that dropping to a knee push-up would be better for me. I'm just so darned stubborn that I refuse to regress to the kind of push-ups I used to do when I was weak. I will take it under advisement, though.

[B]Tim [/B]- Welcome! How did you become introduced to CrossFit? The maniac son?

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Today warmed up w/3 rounds of Samson Stretch, 15 squats, 15 assisted pull-ups, 15 assisted dips, 10 burpees, 15 vertical leg raises.
Ran 6 minutes on treadmill

Did Thrusters 1-1-1-1-1-1-1
I did 115-115-120-120-125-125-125

Did 3 sets of 10 OHS w/45lbs.

Did 21x75lbs. Shoulder press

Did 21x95lbs. Back squats

Ran 4:20 half mile on treadmill at 0% incline

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Another down day. Had 4 hrs of sleep followed by another fun day of wearing body armor and chem gear with hot, humid wx. I did not smell very god by the end of the day. I was even offensive to me. Our unit is still training for that inspection which won't be until early fall. Can't wait to retire so I don't have to do this silly stuff. Kind of exhausted.

[B]Gas Mask Broccoli[/B]
:broc::broc::broc::broc::broc:

Tim...welcome to the group. That's some BP's!

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OOOH YUCK, CHARLIE - GAS MASK BROCCOLI!

My Marine has told me stories about the worst thing that ever happened to him and it involves a gas mask. Stinkin' burpees are much better than things that can happen when gas masks are involved. How about a couple of PFSS broccoli? :broc::broc:

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WU
run 400 m
5 pushup
10 situp
15 squat
5 pullup
10 situp
15 O/H squat @ 45#

WOD Jackie
1000m row
50 thrusters@ 45#
30 pullups

time 11:56
post workout 5 set of max rep knee raise from rig dip position
20
12
11
10
15

Welcome Tim looks like you have done some great work the last 2 1/2 years
and have made a lifestyle change? glad to have you with the group

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Didn't have to do any extra rowing tonight, it was built into the WOD

Triplet-Descending ladder for time;

Row 1000-900-800-700-600-500-400-300-200-100
Press (95#) 10-9-8-7-6-5-4-3-2-1
KB Swing (55#) 10-9-8-7-6-5-4-3-2-1

42:16

This one looked a lot easier on paper but my rows were pretty good. Averaged 1:57 pace for all rounds.

Supplemental- 47 minutes commercial free Deadliest Catch !

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Welcome Tim..nice work, sounds like you have a great story.

I'v been out and busy, went down to UCSB to visit my daughter over the weekend. Brought my workout gear but ende up just eating and drinking a few beers with college girls at their beach house, followed the CF games while I was down there. 700 mile round trip wore me out.

We just started our On-Ramp classes this week. 17 people signed up. We lost 2 already. Elderly coupled age 63, the husband actually collapsed on the floor after our first WOD. Very scary, we were fortunate to have the local head ambulance driver in our class, he had his pickup parked with all the gear right in front of the gym. Heat appears to be the cause but he is seeing a doctor and running more tests.

[B]Monday 090713[/B]
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

[B]Tuesday 090714[/B]
Thruster 1-1-1-1-1-1-1 reps;
135lbs, 155lbs, 155lbs, 155lbs, 165lbs, 175(f), 165lbs(f), 155lbs, 175lbs(f), 165lbs

Max rep pull ups;
did 30, my old max rep PR in back in Feb was only 10.

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Been following the thread from afar these last few days. Had some down time with the family in Lake Placid, Thursday thru Monday. Only work outs were a walk and jog with my wife around Mirror Lake. It is a small, no motor lake in down town Lake Placid. Most people think it's PL, but it's not. Attached is a picture taken ouside our room at the Morror Lake Inn.

Wednesday, worked out with a cop/swat buddy at his station. We did tire flips, jumps, sledge hammer hits and sandbag squats. Man that tire is heavy, but at least I finished without any assistance. This is the first time I was able to finish without help. Ended up with 25 total flips and jumps (in and out of tire), 60 hits and 84 squats (descending sets 21-18-15 ....) My arms and chest are still bruised and fore arms/grip was shot for a few days. Picture is of the tire, not me.

Thursday, travel and rest.

Friday, walk and jog around Mirror Lake.

Saturday, rest, eat and drink.

Sunday, we went on a whitewater rafting trip. Level 3 to 4 rapids made for a great experience. Scenary was simply breathtaking. If you have never been to upstate New York, you would be very surprised. Pristine.

Monday, travel and rest.

Tuesday, did two workouts. At lunch did 5 rounds of 10 ring dips, 10 pull ups and a 1/4 mile run at 8.5 (7:03 min/mile). After work, met my group at the stairs for a brutal workout. Won't bore you with the details, but it involved a lot of running, bw exercises and some weights. Still feeling it now.

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Very sore form the last two days. Ran the "444" and am resting for my day in the gym tomorrow with Patrick.

[B]See my comment in the CrossFit Games article entiltled "TJ's Gym at the Affiliate Cup"[/B]. The article highlights how folks in their late 30's and early 40's can be successful CrossFitters. Allison, the author, postulates that someday, due to CrossFit, 50 may be the new 30. I let them know that we were already blazing that trail.

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[QUOTE=Terry Dickman;624740]
I'v been out and busy, went down to UCSB to visit my daughter over the weekend. Brought my workout gear but ende up just eating and drinking a few beers with college girls at their beach house[/QUOTE]


Sounds like the perfect weekend in SB. You met the fate that many meet in Santa Barbara! :rofl:

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Diane-Good job with those comments after the article. Maybe they'll bring more of our peers out of hiding.

WOD
"Pushing Annie"
50-40-30-20-10
Double unders
Sit ups
Push ups

24:22
Subbed 5 for 1 single taps for double unders. DU too ballistic for my hip and they kill my heel (What's up with that ?)

Finally, what's the deal with the broccoli ?

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Tom, great shot of you and the tire. They weigh 800 lbs as I recall. Did a work out with them twice and I was paired with another guy as I recall.

Terry sounds like you enjoyed the best of State Street. Did you know that Zorro was hung in the courtyard of that Court House? He did rob from the rich, but he didn't give to the poor.


Did "Nancy" today with a few down scales: Did 65 lb for the OH squats and the quarter mile runs were on a treadmill at 5.0 speed. Finished in 22:10.

I mentioned in an earlier post that I like to use a heart monitor. Today some of round 4 and all of round 5 were completed at a heart rate above 150. This was surprisingly comfortable. So the general conditioning is coming along.

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[B]2009 07 15[/B]

Still tired today, but finally snuck in a quick workout. Been very busy lately.

WU: 1000m easy row, followed by unloading the car and putting away groceries. Two more minutes of easy rowing.

[B]5x500m Row Sprints[/B]
2 1/2 min "active recovery btwn sets.
1 - 1:56.2
2 - 1:54.2
3 - 1:54.4
4 - 1:50.7
5 - 1:48.2

Originally, targeted A 1:57 pace but quickly found I could do better.

[B]Pull-up Practice[/B]
WU: 5 X med band, 5 x light band

[B]3 X max effort set - [U]ready for this?!?[/U][/B]

1 - 10
2 - 12
3 - 11

[B]All UNASSISTED!!! At last![/B]

(Insert brass band music here)

Did a few experimental Romanian Dead Lifts at 115 lbs to see how my heel would fare. Hurt a bit, but not too bad. Still can't walk without a considerable gimp but it is noticeably getting better. Have to mostly walk on the toe of my left foot, ala "Pose" method. Har!

Gotta have....

[B]PULL-UP BROCCOLI[/B]
:broc::broc::broc::broc::broc:

Don't mean to be anti-social. Lots of good work going on around here. Have to go.

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congrats on the PU charlie
Terry drinking Beer with young Ladies sounds much better then a WOD
WU
Samson stretch
400 m run
5 pushup
10 situp
15 squat
5 pullup
10 situp
15 O/H squats @ 45#

Filthy fifty time 41:07
I had to do 150 jumprope as I have no double under
when I got to the 50 burpees they took me to a place I did not want to be at and hurt my overall time. next time I know I will not let this happen:D

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[QUOTE=Diane Dennis;625342][B]See my comment in the CrossFit Games article entiltled "TJ's Gym at the Affiliate Cup"[/B]. The article highlights how folks in their late 30's and early 40's can be successful CrossFitters. Allison, the author, postulates that someday, due to CrossFit, 50 may be the new 30. I let them know that we were already blazing that trail.[/QUOTE]

Interesting and entertaining article. (WFS)
[url]http://games2009.crossfit.com/affiliatecup/tjs-gym-at-the-affiliate-cup.html[/url]

Diane, good comment. When I read this I thought wow..they are only 38 and they think they are old. I guess its all relative...if CF was a sport for teenagers...the 20 year olds would be the old ones...guess that would make us ancient. None the less it was a great article. I am kind of excited about our new -Ramp class, we have several new people over 50, so far they are enjoying it.

[B]Wednesday 090715[/B]
"Nancy" scaled

5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

17:30
Did this WOD last time and my OHS form really sucked, scaled it to 65lbs.
I did the same weight tonight to see if there was any improvement...last time I did it in 29 minutes. I was really happy, my OHS form is getting much better, did the last two sets of squats unbroken. I am hoping to do this one RX'd next time.

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[QUOTE=Nancy Cohen;625361]Sounds like the perfect weekend in SB. You met the fate that many meet in Santa Barbara! :rofl:[/QUOTE]

Seems to be a very common problem in Isle Vista...what a zoo at night. It was fun. At least I am consistent...I have yet go down to SB and actually work out...should have brought my road bike.

Can't wait Nancy, .77 more years and you will be official. :rofl:

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[QUOTE=Terry Dickman;625543]Seems to be a very common problem in Isle Vista...what a zoo at night. It was fun. At least I am consistent...I have yet go down to SB and actually work out...should have brought my road bike.

Can't wait Nancy, .77 more years and you will be official. :rofl:[/QUOTE]

It's been over 5 years since I spent a week in SB. There was/is a small Gold's just off State Street that we used 2-3 times during the week. Nice place. Next time there, I've got to rent a kayak.

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Yesterday, I took a rest day.

Today I did modified "Nancy"
5 rounds of run 400m and 15 OHS at 45lbs.

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Today - 07/16/09
7AM workout in the gym with Patrick

WU:
Stretching
Run to the gym

[B]WOD[/B]:
5 burpees at the start of every 2-minute interval
For the rest of the two minute interval, squat cleans
Goal: 100 squat cleans
Squat cleans per interval: 16-14-12-12-12-12-12-10
16:35

This was really sucky to do but satisfying to complete. And for once, the burpees were actually the easy part! I poured so much sweat on this one I think I left a trail around the gym.

Dumbbell work:
One arm at a time - 1 strict press, 3 push presses, 5 jerks
I did three rounds on each arm with increasing weight each round. I can't remember the weights

Push-up work:
Some kind of sadistic travelling-in-a-circle-back-and-forth push-up thing that was really hard. I think I might have actually whined a little bit :o.