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Hey Everyone,

Really not doing well with keeping up on all the great work going on - - but......on the good side, things will hopefully be a little less hectic from hereon out. I have a job!!!! Going to work at Starbucks starting the 31st, so I need to get used to working out at "O-Dark Thirty."

Thank you everyone for your thoughts and/or prayers!

[B]Terry,

[/B]Sorry to hear about Gina's friend's husband. 61 is definitely too young; hope he did not suffer greatly.

[B]Deb,

[/B]Don't be disappointed. That's a good time. BTW, you did Michael [I][B]after [/B][/I]doing the burpees? Geez, girl......

[B]Linda,

[/B]You are a [B]Beastess! [/B]Awesome work for even attempting that DL ladder - - flat awesome! Charlie is right with his comment!

[B]Tom R.,

[/B]Thanks, Tom. Sleep is coming well now - - Nice work on your WOD! If you don't mind my asking, what "issues" make it difficult for you with your front squats or push presses?

[B]John B.,

[/B]Nice nasty little BW AMRAP WOD you did - - 6 rounds - - awesome!

[B]John Scott,

[/B]Great job on the WOD - - glad the knee is doing well! Our globo's pull-up bars are also attached to cable crossover machines, but at least they are regular small diameter (1") pull-up bars. I hate those angled things. What kinda ride is the "Blue Bomberoo?"

[B]Charlie,

[/B]Thank you, R.e., the DLs. I think I need to slightly lessen the number of warm-up reps, give myself a little more time between attempts, and do heavy DLs on days when I'm really well-rested. I'd love to get to the point where I really recruit the CNS pathways and in turn, can recruit more muscle fibers for the hard pulls....Have fun with "Karen." She's my ticket to DOMS.......putting off doing that one!

[B]Diane M.,

[/B]Have a blast at the park tomorrow! CrossFit "outta the box" is fun, for sure! Good luck on the golf game. How can anyone find chasing a little white ball all over creation and trying to knock it into little holes in the ground relaxing? :stir:

[B]Diane D.,

[/B]Yup, I'd say you were exhausted at the end of everything you did just by looking at the log entry ---- YIKES! :yikes:. Great work!

[B]Mark and Jay,

[/B]Kudos to both of you on the great Push Press work!

Jay, it depends on your preferences and/or abilities as to whether you want to clean the weight from the floor and then do the press work, or if you use a rack. I like to use the rack, simply because I can handle more weight with a PP than I can clean right now - - I just don't have the technique.

[B]Take care all, and have a great weekend![/B]

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Today CFWUx2 w/assisted dips and pull-ups
Ran 6 mins. on treadmill

Did
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
6 Sit-ups
My time: 22:57
Did all sit-ups on the floor

Then did 100 thrusters w/30 lbs.
Took 9:06 to do 75 thrusters, then did last 25 in 1:03

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[quote=Tom Girouard;649312]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.[/quote]
Tom,

Great work on the squats and PPs - - 195# is something to write home about - - awesome! Sorry to hear about your ankle - - I've rolled both of mine more times than I can remember - - glad they are still attached to my legs......great job to go knock out 18 stair runs AFTER doing all that squatting!

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Alas, the work day went too long. It's now after 8 PM, so no workout today. The worst part is that I actually tried to figure out if I could do "Karen" and the Lunge/pull-up/sit-up WOD tomorrow. Not a good idea. I'll just pick up with the next WOD. Rats!

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This evening I decided to go for a bike ride.
Rode 15 miles on the road in 1:11:40

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[B]Wednedsday 090821[/B]
"Karen"

For time:
150 Wallball shots, 20 pound ball

7:59 (PR)
My last time was 9:08 which use to be our gym record until it was broken (8:59) by a 20 something yr old in the morning class. So I had to go all out did 60 in the first two minutes, thought I was out of gas..but after 10 seconds I did them in sets of 15 with a 5 second rest in between. I can't count my time as a record anymore since becoming owner/trainer..we reserve that for our members...besides I am sure Nick will smoke my time.

Me and my wife did this WOD together before the class got to the gym. Was our 22nd year anniversary. We went home and celebrated with a nice dinner, BBQ filet, steamed broccoli, nice salad and a bottle of Silver Oak cab...man that was nice.

her time was 10:58 with a 10lb ball.

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Today:
[B]94 Burpees[/B]


[B]Warmup:[/B] Burpees, Pushups, K2E, Pullups

[B]Ascending/Descending Ladder[/B]
deadlift 185# (135#), 1-12 reps
box jump, 12-1 reps

135#, 10:26
I liked this one.

Someone came into the gym during the 10th round, I lost focus & picked up my training partners cue, so I lost count, and time standing around wondering where I really was! 9:26 was on the board when I finished, but I figured I missed a round so did another 12+box jump... good minute extra.

I HATE when that happens.... it makes me feel old, and like Ingrid Bergman in "Gaslight"! :p

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[B]Terry[/B] - Maybe you can't count your time as a gym record, but WE can!! Way to go! :super:

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Yesterday's WOD

DL 1x135, 1x155, 1x185, 1x205, 235 fail, 1x210, 1x215
Also worked on MB squat cleans

Today's WOD
BP 21x45, 18x65, 15X75, 12x95, 9X105, 6X110, 3X125, 1X135, 1X140, 1X145
150 fail.

I have a 175 BP PR I did about 15 years ago. Does that still count?
How about the 154 bowling record I did about 50 years ago? Maybe I should work on over 60 records.

Also 21/18/15/12/9/6/ Pullups assisted, situps, squats, push ups - -18:52

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today at Chesterton we had the CFC games
Max rep CJ 155# for myself very unhappy with this one my push jerk form needs lots of work and the whole darn thing got into my head sad sad

next run one mile
50 10' 20# wall ball shots
30 pull ups
time 14:23

and later
21 70# KB swings,21 24" BX jumps, 21 push jerk @ 95#
15 of same
9 of same
time 12:05
finished close to the bottom of the pack but other then the CJ max I felt pretty good about my efforts

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[QUOTE]... other then the CJ max I felt pretty good about my efforts[/QUOTE]

Gee those times seem pretty darn good;
a 24" box? - that's great! (we use 20", I wish I was better at box jumping)

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Stephen enjoy your work as a barrista! Guess this is not a good time to give up coffee.:D

Jay--I'm not sure that what we did 15 years ago counts! Maybe we should take a poll and see what counts: 15, 10, 5, 3, 2, 1 yr? In high school gym class I was the first one to climb the rope to the top of the gym without using my feet for lifts. But that was 51 years ago.:shrug:


Deb, was that a "senior moment" at the gym or just a hot body that deserved more attention than the work out?

Terry, great job on the wall balls. I'm thinking that I will do the workout in my local gym using the back side of the basketball backboard on the basketball court. If I'm questioned, I'll just look confused and say that I was practicing free throws. :pepper:

Did the 110 Walking lunge, 21 PU's, 21 Su's, etc thru 100 WL, 6 PU, 6 SU. This took 13:40. This is 1: 44 better than in June. Did the PU's in neutral position and sit ups on GHD. Same as last time. Skipped a few days due to the biopsy. Pain the rear was gone today. :kicking0:

Jay thanks for the PM and support.

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Did Skips WOD with another member the exact same way.
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.
Work Performed: 61,541.856 ft*lbs

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.

Then did
[B]Saturday 090822[/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
6 Sit-ups

My time 12:40 (PR), 14:34 last time on April 6th

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[B]2009 08 22[/B]

[B]Terry[/B]...don't know how you get two WODs like that done in one day.

[B]John[/B]...that KB swing/box jump/push press WOD sounds brutal.

Kind of a lazy day for me. Did a lot of reading, mowed most of the yard. Was about to wimp out on working out, but decided to just run out to the garage and get it done. Ended up doing "Karen" withe the 150 wall ball shots.

Did 30 w/o stopping and then 5 or so at a time to 50. Switched to my 10 lb ball to finish. Time 10:40.7. Hat's off to you Terry for your time.

Been using a portable basketball stand and back stop for WB, but it gives quite a bit when the ball hits it. My 20 lb Dynamax ball is weighted in a very lop sided way. Is that typical? Makes it a bear if it comes down with the wt more on one hand than the other. Makes it hard to receive and squat down again.

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[QUOTE=Charles Pyke;649939][B]2009 08 22[/B][B]Terry[/B]...don't know how you get two WODs like that done in one day.[/QUOTE]

My legs are saying the same thing :) they have been screaming at me all day.

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*THANKS FOR THE COMMENTS STEPHEN AND CHARLES - (TERRY YOU ARE NOW THE DL BEAST). THE [B]DNFs[/B] BUG ME BECAUSE I COULD HAVE DONE IT IF I SCALED IT PROPERLY. I'M GUESSING I NEED TO USE A WEIGHT IN THE 50-60 % OF PR RANGE. I AM GOING TO DO IT AGAIN WITH THE EGO IN CHECK.

[U]TODAY 08/22/09[/U]

2:OO AB PLANK

[B][U]WU X 3[/U][/B] same as previous
*DUs are better when I really think about them and do them outside on packed dirt.

10 + 10 Med ball cleans and overhead toss (to prep for cleans)

45# x3 hang power cleans
1-1-1-1-1-1-1 HPCL

55-65-75-85(F)-80(F)-70-70-70 (matched previous PR for HPCLs)

[B][U]WOD[/U][/B]
(borrowed and scaled from John B :) thanks)

21-15-9
BJs
KBS 35#
P-Jerks 45#

Score: 9:54

Had to build a "box" from yard junk: cinderblocks, bricks and lots of scrap 2x4s. Managed a 17 1/2 in height stack to jump onto safely. I'll use it again because that one gassed me hard!

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Hello all...back from vacation. Can't believe you folks have filled up 10 pages since I left.

I doubled up on WODs some days and took some rest days. Glad I brought my jump rope and KBs. To keep it short and sweet, I'm just going to post the summaries/totals.

Push ups - 200
Pull ups - 166
Squats - 360
KB Swing (2 hands, 55#KB) - 243
KB Snatch (55#) - 45 each arm
KB Clean & Press (2 hands, 2-35# KBs) - 55
Sit ups - 300
Burpees - 180
Rope Jumps - 1250
Press (115#) - 60
Only rowed 20 minutes. Monitor on rower was broken.

Completed 8 WODs
Avg. time - 21:10
Longest - 44 min
Shortest - 9:08
Worst - 150 Burpees

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I am so envious of all of you MET CON Animals, I am still trying to get from one exercise to the next without becoming "winded". All those reps, stair runs, burpees, KB swings, and the like just makes me tired reading about it.

And I know :rofl:that all of you Pull Up beasts are taking some sort of enhanced muscle bulding supplement, as I would just love to put a string of honest pull ups together.

[B]Steve[/B]: My issues with front squats and Strict Military Presses goes back to my neck fusion. The surgery has left me with a 10 to 15 pound strength difference between my left and right shoulders. As a result I have a big problem in holding the rack position for front squats. As far a overhead presses I can perform DB/KB presses up to a certain point, but with an Oly bar I can not hold a strong rack position, I simply can not get my neck out of the way to press overhead. This is why for my posted WOD's you will see a lot of bi-lateral work.

John W: Good to see you back, I have a question for you. What did they teach you regarding shoulder stability or the development thereof with KB's?

Yesterdays WOD:

5 Rounds 18min.

DL 275lb x 5 reps
20 Push Up

TR

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Hi Pat!

senior moment, unfortunately....

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[B]Tom[/B] - I sent you a private message with some KB info. Too long to post here.

8/23/09

Row 3000m - 11:44.9

WOD
Walking lunge 100 ft.
21 Pull-ups
21 Dips
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Dips
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Dips
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Dips
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Dips
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Dips
6 Sit-ups

44:05 - No substitutions. Must be a post vacation hangover (or the extra "baggage" I'm carrying from a week of eating like a "normal" person), felt like a total slug. Actually, I'm very weak on dips. Don't understand it but need to seriously focus on the gymnastics stuff.

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Yesterday I took a rest day.

Today I warmed up w/3 rounds of 15 squats, 15 sit-ups, 15 push-ups, 10 pull-ups

Did Hang Power Cleans 1-1-1-1-1-1-1
I did 115(f)-115-115(f)-115-115-115-115-115-115

I did Full Squat Cleans 1-1-1-1-1-1-1
115-115-115-115-115-115-115

I did modified "Grace" w/60lbs. all full squat cleans
My time: 4:30

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[B]2009 08 23[/B]

Did the main site WOD from 21 Aug:
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-ups15 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/6 Sit-ups

One of those rare WODs that look horrible on paper, but while your doing it, you can talk yourself through each part in little phases. Then when your done, you realize it was horrible. Did set a new pr of 16 consecutive pull-ups.

Tore out a quarter size chunk of skin out of my left palm. Didn't realize ut until I fininshed. :crybaby0:

[B]Time - 20:12.0[/B]

Sunday Chill'in Broccoli
:broc::broc::broc::broc:

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[quote=Charles Pyke;650325][B]2009 08 23[/B]

Did the main site WOD from 21 Aug:
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-ups15 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/6 Sit-ups

One of those rare WODs that look horrible on paper, but while your doing it, you can talk yourself through each part in little phases. Then when your done, you realize it was horrible. Did set a new pr of 16 consecutive pull-ups.

Tore out a quarter size chunk of skin out of my left palm. Didn't realize ut until I fininshed. :crybaby0:

[B]Time - 20:12.0[/B]

Sunday Chill'in Broccoli
:broc::broc::broc::broc:[/quote]
Charlie,

You did an awesome job on this WOD - - looked wicked on paper, was wicked in actuality! Sorry about your hand - - I have no way of understanding how I didn't tear either of mine. Must be that my skin is "baby soft" or something.....

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Today - 08/24/09
6AM workout on the North Shore with Patrick

WU:
3X
20 squats
20 bulgarians, each leg

WOD:
3X
50 lunge steps
30 bench dips
15 squat jumps

Post-WOD:
3X
10 1-legged squats, each leg (first round failed at 7 on left leg; completed last two rounds)
20 push ups

Finished with every ab exercise known to mankind that you can do while laying on your back on the sidewalk.

[B]Stephen[/B] - Congrats on the job!! I will think of you each morning as I brew my coffee! :D

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M/57/160
Cindy as rx'd 24 rounds

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[B]Peter N[/B] - Smokin' Cindy, man ! Good to see you here.

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[B]Peter[/B] and [B]Skip[/B], I am humbled by those Cindy scores. [B]Stephen[/B], the Blue Bomberoo is my new cyclocross bike. I'll post some pics later.

Today I rode the BB to the gym (5.7 miles confirmed...time 27:30...seems to be a barrier I can't quite yet conquesr yet).
WU: 1062m on the C2 in 5:00

then, 14 (or 15...I lost count) rounds of Cindy. As punishment I did another round. Again, I took the squats rather slow/easy to monitor the joint. Pull ups and squats as Rx'd, had to break the push ups toward the end. So, at 14 weeks post op, I seem to have lost some METCON, but less strength than I thought. Pretty gassed. Rode the BB home in 27:36.

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You guys are making me look bad! I never made it to CrossFit in the park as I overslept. And golf was disappointing (the course had a tournament and they were breathing down our necks and it was hurry up and wait - we only played the first hole and then we bailed and went to a little Par 3 course instead). I did do some pushups at the neighborhood bar when someone said I couldn't do full-range pushups on my toes. Well, sure I can! And I did.

No run this morning. I think it's time to move it inside to HIIT on the treadmill. I am really looking forward to CrossFit tomorrow.

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Man you guys are all animals!! 24 round Cindys, pistols, 30 min. DLs, the lunge workout, pushups at the bar:)... Im going to have to start doing more.


Today:
[B]WU[/B] - 21 burpees

[B]5 rounds for time of:[/B]
5 sumo deadlift high pulls - 135# (85#)
15 burpees
7:50

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Uh-oh! another senior moment doing the work out. I actually figured I'd have one so I grabbed a pencil and paper before I started.

"Cindy" AMRAP in 20 minute: 5 Pull ups, 10 Push Ups, 15 Squats.

I did 18 rounds + 5 PU, 10 PU, and 14 Squats.:shrug:

Although this was one more round than when I did this in June.:kicking0:

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[B]Pat[/B]- If 19 rounds minus 1 squat is a "senior moment", then bring 'em on. Great job.

8/24/09

Row 5K- 19:59.9

WOD
"DT"
Five rounds of:
155 pound Deadlift, 12 reps (Scaled to 135# for all lifts)
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
For Time

18:11

I've got to start doing a different warm up. I get wrapped up in the rowing and it takes a lot out of the tank for the WODs.

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[B]Pat[/B]...in my garage gym, I use a piece of chalk to tally stuff on the floor. I sometimes even write the WOD down on the floor.

Fly day today so no workout. That's okay. So up until I went home, it was a good day. Even when we leaked a little jet fuel into the cockpit during air refueling. Smelled bad for a bit, but we just took the jet home and called it a day.

Then on the way home I got a call from the flight doc. Boy did he have a list of bad news for me! I just had a flight physical a couple weeks ago. Apparently, my serum creatinine was a bit high, so I have to go see the base vampire again. I told him I work out pretty hard all the time. He said this could be the cause due to muscle break down. So he advised me to take a couple of down days and drink a lot of water before working out. Just in time to go into surgery for that damn hernia on Thursday.

But the real bomb shell was related to an eye problem I had six or seven years ago. It has completely resolved, but apparently, I was supposed to have been evaluated by some extra fancy flight surgeons at Brooks AFB in San Antonio and given a waiver to continue flying. I was never told about this before and so I obviously do not have the waiver. So for the past many years I have flown thousands of hours, with many, many combat hours with absolutely no problems. Now AF bureaucracy has grounded me. It'll take some time to get this mess squared away. To say I am annoyed is a bit of an understatement.

In the meantime, all of you keep kicking posterior!

[B]LOW CREATININE BROCCOLI[/B]
:broc::broc::broc::broc::broc:

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John, thanks. The senior moment is losing count during an intense metcon. I missed the last squat and was aware. I was using the pencil and paper to tick off the rounds.

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Pat thats one heck of a Cindy 24 rounds you the MAN

WU 20 10 10 knees to elbow
2 10' lsit rope climb
DU work (suckie)

Cindy 14 rounds
I thought I was gonna hit a pr on this one but only finished with 14 rounds
much work to do
M/54/183#

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Great Work on Cindy's

It gives me something to shoot for tomorrow.

Today's WOD

AMRAP - 20 minutes
Run 400 yards
KB two arm presses #26 until exhaustion
5 Rounds 20/15/13/13/13

John, nice to have you back. Hope to meet up with you soon
Pat, seems like you're getting back into form
Charlie, hope you get your problems straightened out. Good Luck on your surgery

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[B]Pat: Great Work on Cindy, that is simply inspiring.

Charlie[B]: You are right on regarding how your work outs will impact your lab values. The brass is afraid that the high levels of serum creatinine is related to cardiac issues. I have worked with Policemen and Firefighters who were powerlifters and had levels over 5000. Now that raised eyebrows. Wish you luck on pending surgery, and the waiver. Just keep kicking glut max.

WOD today
12 Rounds of Cindy
Chins were assisted. I could have gone just a little faster, but right now the joints really feel that speed of movement, and not in a good way. But, no nausea and even with slowing down the movements in order to feel the exercise my butt was cooked.

TR

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[B]WOD 8-24-09[/B]
Three rounds, each for time:
5 cycles of, all with 135lbs
Power Clean
Thruster
Back Squat
Rack Jerk
Run

*Rest 3 minutes between rounds.*
*When performing the lifting cycle, the bar may not be put on the ground until the final rack jerk is completed.*
My times: 3:06,3:42,3:42

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[I][B]090824 MONDAY

[/B]Went a THIRD day with no workout - - spent the day driving home from the LA area and topped the trip off with a seriously BAD cheat meal. Tomorrow is looking bleak for good performance!

To make matters worse, spent some time on my sister's PC catching up and posting comments on the great work going on here.......and promptly lost everything as I went to post it - - her PC crashed........too trashed to rewrite everything. So, I'll catch up soon.
[/I]

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Lots of Cindy today, huh? :D

Tuesday 8/25/2009 ***AMRAP 20***
Max Rounds In 20 Minutes (AMRAP)
5 #75 Thrusters
7 Pull-Ups
9 Double Unders
60′ x 2 Shuttle Run

I got 9 rounds with 35# thrusters and 3 green bands for pullups. I discovered if I extended my second leg on the pullups that I could get a bit of a kip and it was easier to get my chin over the bar. I did 27 singles instead of DU's...and I'm getting better at them! That was a good workout, and I am so happy to be back to CrossFit! Crazy weekends are fun, but they are hell on the body!

Oh, we did a circuit warmup where whomever's turn on the rower for 150m dictated the length of the circuit. The damper was at 5. Um, yeah, I think I can improve my rowing time with the damper at 5 instead of 8. :) Can't wait to try it again!

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Today - 08/25/09
11AM workout in the gym with Bill

WU:
Stretching
Run to gym
Row 500m
air squats

WOD:
10 push press #45
6 DLs #115
39 situps in 45 seconds
10 push press #50
5 DLs #120
33 situps in 35 seconds
10 push press #55
4 DLs #125
37 situps in 35 seconds
2 DLs #135
6 DLs #115

Post-WOD:
jumping pull ups alternating overhand and underhand grip with momentary rest between each set of two
12-1,11-2,10-3,9-4,8-5,7-6,6-7,5-8,4-9,3-10,2-11,1-12

Rowed 500m - zoomed through first 200m then died on the last 300

Ran up the hill backwards to home (risking life and limb!)
[B]
Great work on Cindy, everyone!
[/B]