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Monday Rode Bicycle 7 miles on the road.

Today
Warmed up with 2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees, run 400m

Did “Cindy”
AMRAP in 20 mins. Of 5 pull-ups, 10 push-ups, 15 squats
I did 11 rounds.

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Skip/Terry - Man do I love and hate a challenge, so of course I had to give the 30 minute 225# deadlift workout a go. Once again, what looks doable always ends up a challenge. Had to do it by myself and happy to report I finished all DL's in 30:15. Broke up the last 2 sets of seven up into, 4/5/5 and it ended up taking me an entire 1 minute longer than RX. My grip is shot and ego a bit bruised. Thanks for pushing me. Skip at 165# your effort is even more amazing.

Took Sunday and Monday off to recover from possibly some overtraining.

Saturday went went for a hard run in the woods. Did a little under 4 miles in about 30 minutes.

Terry, your workout today reminded me a "Pain Storm" workout I used to do on a regular basis. The idea was AMRAP in 40 minutes, although I've never done 40 minutes because that is ridiculous, but 20 minutes, 10 minutes, 10 rounds all make for a good quick workout. As follows: with 95# do 5x deadlifts, 5x hang cleans, 5x front squats 5x thrusters and 5x back squats without putting the bar down, that is one rep. Rest as needed and repeat.

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Cindy again

13 rounds - assisted pull ups. I decreased the assist as the WOD progressed.
I can't figure out how all of you can do it so fast. I guess I wont wipe my brow or take any water. That's probably good for another round.

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8/25/09

Warm up- 5 minutes Jump rope, KB drills

WOD
"Toni's 29th Birthday Workout" (Rotten kids)

Four Rounds For Time
400m Run (Subbed 500m row)
29 One Arm Kettlebell Overhead Walking Lunges (25#)
29 Box Jumps 20″ (Subbed 15")
29 Sit ups

42:01 - Lunges were hard after doing 500' of walking lunges on Sunday. 1st time actually doing box jumps. Usually substitute step-ups but I found it's not too bad as long as I step DOWN !
Although I wasn't really satisfied with my time, if I put things in perspective, I was second overall among Heavyweights at out box.

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no wu

WOD
row 2000m 8:22

run 1 mile 10:11

50 burpees 6:07
T 24:40

post work out 100 situps

m/54/183

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Forgot to put the distance on the WOD 8-24-09 it was a 400m Run.
Tried a CF Football WOD tonight across the street at the park.

[B]WOD 8-25-09[/B]
Complete as many rounds as possible in 12 minutes:
10 Kettle Bell Swings 2 pood
40 Yard Sprint

Did 14 Rounds...2 pood swings are quite the gasser.

Tom, Yeah the dead lift WOD Skip posted was fun. I think 1.25 to 1.5 times your body weight is a good goal, next time I think I will try 275lbs. I was getting the 7 rep sets done in about 12 seconds at the end. Saturday was a good day for me, for some reason I had a lot of energy, but my hamstrings were screaming the next day after one day of Karen, 135 DLs and then 600ft of Walking lunges.

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[I][B]090825 TUESDAY

[/B]Woke up so stiff today that nearly an hour and a half of warm-ups and stretching did nothing to loosen up my calves and hamstrings. No workout today - - not worth the injury risk....
[/I]

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8_25

[B]AM:[/B] 97 Burpees


[B]PM:
Warmup
Nicole[/B]

AMRAP 20 mins.
Run 400, max rep pullups
11,7,10,9,7 + run (44)

Disappointing. At least I have something to beat next time.

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We did:

5 rounds for time:

5 muscleups
10 push press
20 KB swings

I did pseudo muscle-ups, 35# push-press, and I graduated to 35# kettlebell. Time was 13:and-some-change. 13:49?

And vodka is not good fuel. I need to get back on that wagon ride to Halloween. :yikes:

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[QUOTE=Diane Mahoney;652280]We did:

5 rounds for time:

5 muscleups
10 push press
20 KB swings

I did pseudo muscle-ups, 35# push-press, and I graduated to 35# kettlebell. Time was 13:and-some-change. 13:49?

And vodka is not good fuel. I need to get back on that wagon ride to Halloween. :yikes:[/QUOTE]

How Russian!

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:rofl: At least I didn't have it for breakfast.

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Today - 08/26/09
6AM group workout on the North Shore with Patrick

[B]I brought my husband with me! [/B] This is the first time that he has EVER worked out with me!! I'm trying to slip him some kool-aid.

WU:
Jumping jacks, front-to-backs
Massive amounts of stretching (due to my husband's rookie status) including groiners, T-stretches and scorpions

[B]Ladders[/B]:
Squat/push-up ladder (squats 10 down to 1, alternating with push-ups 1 up to 10)
Bench dip/lunge ladder (bench dips 20 down by 2 to 2, alternating with lunges 2 up by 2 to 20)
Mountain-climber/sit-up ladder (4-count mountain-climbers 10 down to 1, alternating with sit-ups 1 up to 10)

Plank work:
3X30 second elbow plank
[B]Finished with an elbow plank-off: I won this easily!![/B] I can't do a stinkin' pull-up but I can hold a plank all day.

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Today's WOD

DL#155
Burpees

9/1, 8/2, 7/3, 6/4, 5/5, 4/6, 3/7, 2/8, 1/9

Time 19:38

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Diane, I'm jealous you got your husband to CrossFit with you. :)

Jay, burpees. Still haven't done them. Still don't want to! Good job!

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Diane - agree with Diane M! I envy you!!
(although my husband lost 30 lbs. & counting on the Zone so I should be thankful)

[B]Today: 98 Burpees

21 - 15 - 9
Thruster (65#) -
Ring Dips -
KB Swings (16 kg) -
Box Jumps [/B]

11:49. Not a good day; up late last nite and didn't eat well today - tired.
No rx, ring dips! only got two unassisted. Are you allowed to use your legs to help you on these, I wonder? will I ever be strong enough to do them...

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[B]Deb B.[/B] Nice time on that WOD

[B]Jay[/B]- Do you know if "Pure Crossift" or "Crossfit the Rock" are participating in the FGB IV fundraiser ?

8/26/09
WOD
3 rounds for time
500m row
21 Burpees
400m run (Subbed 40 step ups to 15" box)

18:45

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[QUOTE=Diane Mahoney;652675]Diane, I'm jealous you got your husband to CrossFit with you. :)

Jay, burpees. Still haven't done them. Still don't want to! Good job![/QUOTE]

Diane

It looks like you have to start doing burpees since they appear to be the latest craze here on this message board.

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WU
run 400m
10 pushup
10 pullup
10 knees to elbow
15 squat

OH squat
65x3
85x3
95x2 F@3
85x3
90x1 85x2

WOD
4 rounds for time
40 walking KB swings @ 35#
15 ring dips
time15:29 RX

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3 rounds CF warm-up.
Deadlift singles-new PR @ 375 up 20#.

then,
Nate-rx'd-12 +2mu's.

Busy this past week. Earache began Monday. Still have it, but had to push myself to work-out. Low energy today, but pleased with performance.

m/57/165

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[B]Wednesday 090826[/B]
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

9 full rounds + 3 reps thrusters

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[I][B]090826 WEDNESDAY
[/B]Doing much better today - - was finally able to get the kinks out.

[B]Warm up:
[/B][/I][B]Walking/Running[/B][I][B]:[/B][/I] 20:00 minutes / 1.5 miles on the hamster trainer....
[I][B]CF Redding Warm-up
Burgener Warm-up

A.M. WOD:
AMRAP 20:00 of
95# Thruster X 5
95# HPC X 7
[U]95# SDHP X 10[/U]
[/B][/I][B]TOTAL = 7 rounds as Rx'd.[/B] [I]This was much harder than it looked on the website.....

[B]August Tabata Everything Challenge: [/B][/I][B]Week 4, day 1.[/B][B] Tabata Leg Lifts[/B]
[B]15/15/17/16/17/16/16/17 = 129 (15 by strict Tabata scoring)

[I]P. M. WOD: "Cindy"[/I] [/B][I](Could only go 15:00 without cutting into class time).
[/I][B][I]AMRAP in 15:00 of:
5 Pull-ups
10 Push-ups
[U]15 Squats[/U][/I]
TOTAL = 14 rounds + 5 pull-ups, 10 push-ups [COLOR=Red](PR for me!)[COLOR=Black]. [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Last full "Cindy" (081108) was 14 rounds +5 pull-ups + 9 push ups - - 20:00 minutes.[/COLOR][/COLOR][B]

[I]Cross Training class this evening - - assisted with Sumo Deadlift highpull review.[/I][/B]

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[quote=Pat Quigley;652288]How Russian![/quote]

Were the Kb swings Russian?

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Hey all,

Fell behind again - - gone to the L. A. area all weekend.

[B]Terry,

[/B]Great work on the Thruster/HPC/SDHP WOD. That one was a gasser for sure!

[B]Diane D.,

[/B]Great work - - kudos on the plank hold victory. I love those, but man, can they fry your core quickly! I'd also be willing to bet the "stinkin' pull-ups" are around the corner for you!

[B]Jay,

[/B]Nice job on the DL/Burpee WOD. Definitely the sure way to fry one's posterior chain......and quickly at that.

[B]Diane M.,

[/B]Burpees can be your next best friend.......NOT. I think it is John B. who coined the best descriptive name for burpees - - Pain Filled Soul Suckers, or PFSSes for short. BLEH!

[B]Deb,

[/B]Speaking of burpees, you are one massochistic person.......98 of them - - sheesh! Before the WOD.......Sheesh X 2! Great job. BTW, I have seen people kip ring dips, so I'd imagine it's probably OK, but perhaps someone else here knows for sure.....

[B]John W.,

[/B]Nice time and job on the Row/Burpee/Run WOD - - another P-chain "fryer."

Take care all!


Awesome that you got your husband to work out with you. Kool-Aid is definitely in order for him. And some CF Broccoli....
:broc::broc:

[B]Skip,

[/B]Hope the earache subsides altogether and quickly. The workouts suck enough without the additional distraction. Props on the DL PR and the "Nate" score!

[B]John B.,

[/B]Nice OHS work and also on the WOD - - Walking Kb swings - - definitely puts a twist on things.....

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[B]Charlie[/B] - Thinking of you before my workout this morning. Hope all goes well with the surgery today.

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Rest, it's a four letter word. Some great WOD's this week. Just need some time. A close friend and colleague of some 18 years got a coral tank for his 55th birthday. I asked "where's the fish?". He commented: "With you, if it's not in motion it doesn't have meaning." Some are visual learners, other auditory, and finally some kinetic. I suspect we each have some combination. However one will tend to dominate.

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[QUOTE=Stephen R. Lampl;652860]Were the Kb swings Russian?[/QUOTE]

They were! But I don't think the vodka was!

Today was so much fun!

Thursday 8/27/2009
For Time:
30 BW Back Squats
100 Sit-Ups
15 50% BW OHS
50 Sit-ups
15 BW Front Squats
25 Sit-Ups
100 Air Squats

First time for back squats and front squats. I used 15# bar for OHS and 43# bar for back and front squats. I can definitely go heavier on all of them next time. We didn't time the workout. The air squats at the end really made me wobbly!

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no not a great time.

Burpees in the am

WOD in the pm.... sorry bout that!

Tomorrow's WOD - 100 burpees. That's it for the challenge!!

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Back from my surgery. Hurts like he double toothpicks.

Scott...forgot to tell you. I did get the home version of "Fix Your Hernia at Home" on e-Bay. Had some plastic spread out in the garage, everything. Then I found out that the instruction were written in Japanese. And to top it off, no pictures!

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[B]Charlie[/B]- Hope you have a speedy recovery.

8/27/09

Row 5k- 20:07.6
KB drills

WOD
3x10 Power clean and Jerk- 50% of 1 rep max
Used two 45# KB

Finished with 1 arm KB snatch practice
2x5 each arm @ 55#
5x1 each arm @ 70#

I still find it vaguely unsettling to have a 70#, unusually shaped object held above my head/body with only one arm.

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[quote=Charles Pyke;653394]Back from my surgery. Hurts like he double toothpicks.

Scott...forgot to tell you. I did get the home version of "Fix Your Hernia at Home" on e-Bay. Had some plastic spread out in the garage, everything. Then I found out that the instruction were written in Japanese. And to top it off, no pictures![/quote]

Charlie,

Wishing you the best for a speedy recovery!

Get Well Broccoli....:broc::broc::broc::broc::broc:

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[I][B]090827 THURSDAY

[/B]A.M. cross training class. Assisted in review of SDHPs and wall balls with the class. Then, assisted the class in their FGB-styled workout.

[B]August "Tabata Everything" Challenge: [/B][/I][B]Week 4, Day 2.
Tabata Shoulder Presses @ 45#
12/14/14/9/9/7/7/6 = 78 [/B](6 by strict Tabata scoring)
[I]This took me by surprise - how quickly my shoulders fatigued.

P.M. cross training class. Same activities as morning class today.

[B]Late Evening Workout today. Remind me [U]NOT[/U] to do this again!
[/B][/I][B][I]Warm-up:
[/I]Row 500m - 2:18

[/B][I][B]WOD: Rowing Bouts
[/B][/I][B]Row 500m X 5 for time. Rest precisely 2:00 minutes between bouts.
1). 1:55
2). 1:46
3). 1:47
4). 1:53
5). 1:46
[/B][I]I haven't rowed for a while and it definitely showed. Went out hard in the 3rd bout and was on par for a 1:36 pace, but could not hold it.

[B]Cool Down:
[/B][/I][B]1000m row - 4:19[/B]

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Charlie - You are so funny I almost can't stand it!

More get well broccoli!!
:broc::broc::broc::broc::broc:

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[B]2009 08 28[/B]

WOD - Squats -1

Time - ~ 10 sec

Actually finding that CF helps w/ post op mobility. Better body and core awareness and being able to command contract certain muscles to stabilize my core has made it easier to get up and down from sitting or from the bed. And believe it or not, I did do a squat to pick something up off the floor.

Now I can sit here and arm chair coach everyone. Heh, heh, heh! :rofl:

[B]Hydrocodone Broccoli[/B]
:broc::broc::broc::broc:

Brad is not in the line up because he went to the doctor. He had a lump and thought he might have a hernia too. I told him that it was probably just the onset of puberty.

[I]Disclaimer: Subject is using prescribed pain medications and is therefore not responsible for the quality or lack thereof of all attempts at humor or jokes.[/I]

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Today - 08/28/09
11AM workout in the gym with Bill

WU:
Stretching
Run to the gym (really fast because it was pouring down rain)
Row 500
Dumbbell swings

WOD
3X
Weighted lunge walk - 40# - 25 steps
15 Dumbbell swings - 30#
15 Back squats - 110#
12 push presses - 60# (quite difficult)
12 SDLHPs - 45# bar only

Ran home in rain

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[QUOTE=Diane Mahoney;653135]They were! But I don't think the vodka was!

Today was so much fun!

Thursday 8/27/2009
For Time:
30 BW Back Squats
100 Sit-Ups
15 50% BW OHS
50 Sit-ups
15 BW Front Squats
25 Sit-Ups
100 Air Squats

First time for back squats and front squats. I used 15# bar for OHS and 43# bar for back and front squats. I can definitely go heavier on all of them next time. We didn't time the workout. The air squats at the end really made me wobbly![/QUOTE]

Diane, That's awesome on the OHS, so are you doing 50% body weight OHS? or the 15 lb bar? OHS is definitely one of my goats, going to do the OHS 3-3-3-3-3 WOD tonight :yikes: I think OHS is harder for most people in our age group because lack of shoulder flexibility. I am proving my point to the younger folks now that we have some more over 50er at our box. :)

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M/57/160

Warm-up: Indian club and sledge hammer swings, 30 pull ups and 30 peg push ups.
WOD: OHS 5 X 3
3 X 88, 110, 130, 150, 160, & 171# (pr)

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3 rds-CF WU

100 squats (air)
15 pull-ups
15 dips
75 squats
30 pull-ups
30 dips
50 squats
45 pull-ups
45 dips
25 squats
60 pull-ups
60 dips

26:22

10 reason to NOT train at a CrossFit affiliate [url]www.mtbakercrossfit.com[/url] wfs
(courtesy of Doug Chapman, CrossFit Ann Arbor with a few changes/additions)

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[B]WU[/B]
Row
20 situps
20 back ext
20 squats
20 pushups

[B]wod 100 Burpees[/B]
7:04

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Charlie, great work on the squats. You didn't say whether it was a PR.
Anyway, I hope you are feeling better.

Today's WOD
Front squats instead of overhead.
3X65, 3X95, 3X115, 3X125, 3X125

Dips (assisted)
DB press #25
21/15/9 5:20

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Pete your OH squat # are off the chart very nice!!
Deb B 100 Burpees in 7:04 thats great work
WU run 400 m
10 pullupsX2
10 pushupsX2
10 GHD situpsX2
15 squats

PP 95X3 135X3 145X3 155X2 165
WOD 4 rounds for time
20 45# lunge
10 24" BX jump
on to
15 SHPDL
60 jump rope 20:51