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Broccoli Power!!!

:broc::broc::broc::broc::broc:

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Just checking in. I am out of town in NJ on business. New job with a solar company. Traveled all day Thursday and worked today. Was going to do a workout but still beat from the traveling, left at 4am and got in at 1:30am due to lay overs. Going to Crossfit Montclair tomorrow for a WOD. Oh yeah, its really hard to stick with Paleo when traveling in airports all day.

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[I][B]090612 FRIDAY

REST DAY - - [/B][/I]more job hunting......

Couldn't stand it, so took a hike - - literally!

[I][B]Hike: Pinecrest Lake National Recreation Trail[/B] (around lake perimiter)[/I]
Distance: 4.0 miles
Difficulty: Beginner/Easy
Time: 1:20

[B]Diane,

[/B]Glad you are back in it at full steam.

[B]Terry,

[/B]Hope things are well with you. Sorry you have to do the long distance travel thing - - Man, do I hear you on the travel and Paleo. Have fun at CF Montclair!

Catch up with everyone else later.....take care!

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6/12/09

Andy R you ok

30 thrusters@ 95#
20 sit ups
10 pullups

20 thruster
40 situps
20 pullups

10 thrusters
60 situps
30 pullups time 23:14

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[B]Mark,[/B]
Keep up the good work. Nice job on Cindy for feeling "yuk".

[B]Charlie,[/B]
Nice back squats. Within 5% of a PR is always a solid effort. I'm to the point on the heavy lifts where there is no way I'm setting any PR's without focussed and regular work on them.

[B]John,[/B]
You've been doing some tough ones! All those 95# thrusters sound brutal.

[B]Pat,[/B]
Great work! Good scaling on that WOD.

[B]Terry,[/B]
Have fun at CF Montclair.

06/12/2009
BP 44x5 x2 sets; 94x5; 114x3; 134x5; 144x5; 156x5 (pr)
High Rep: 124x10; 124x7; 124x4 (1:00 rest between sets)

Wtd Pullups: 3x3 at +24kg (1.5 pood kb); chin barely over bar.

Turkish Getups: 1 Pood KB, 5 each arm.

No time for a Met Con. Still really sore from the running/hang snatch WOD on Wednesday.

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Yesterday I did
CFWUx3 and ran 6 mins. on treadmill

Did Back squats 1-1-1-1-1-1-1
155-165-175-195(f)-175-185-175-165

Did more back squats from 145 down to 95 in sets of 1-3-5's.

Did OHS 2 sets 10x45lbs.

Did 10x135lbs. deadlift

John-
That was some workout. Ugh. Great time.

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Thanks Mark it takes me more then twice as long to get the same work in as the younger guys and i was wondering how close I can come to some of the younger guys times, if I keep putting the work in. And that would mean my fitness level would increase and thats the real goal.

6/13/09

100 75# CJ from the floor ea rep
let go of the bar and run 200 m I ran at 45 reps and 65 reps Time 20:36

what a wake up call this one was

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Did a short WOD today at CF Montclair, WFS [url]http://www.guerrillafitness.net/[/url]
Really nice box. Met the owner Gregg Arsenuk...nice guy...excellent trainer.

20 people in the saturday 9am session

Warm up was mobility first
20 arm swings left
20 arm swings right
20 big hugs
20 body twists
20 left leg swings
20 right leg swings

Medicine ball cleans - broken down
did the start from the ground to shoulder shrug 20 times
then did ball at chest to squat 20 times, concentrate on using the hips to pull you down.
then 20 reps ...put it all together ...full medicine ball cleans

WOD 6-13-09
For time:
800m Run
21 situps
21 Wall Balls
400m Run
15 situps
15 Wall Balls
200m Run
9 situps
9 Wall Ball

My time was 10:50, finished about number 5 out of 20

Warm down done as a group (competition), plank hold...held pushup position for as long as you can.

I held mine for 20+ minutes, I was the last male left, 5 women were remaining they held theirs all the way to ~28 minutes. As each person dropped out they were required to do burpees, the number of burpees based on your place in, I had to do 6 burpees.

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[B]Did "The 444"[/B] - Ran the neighborhood steps early this morning - 6 laps up the 74 steps, down the hill and around the block back to the bottom of the steps - 444 steps and approx 1.5 miles.

Heavy gardening followed - digging holes, lugging mulch, etc.

[B]Terry[/B] - GREAT JOB TODAY!!

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[I][B]090613 SATURDAY - Workout at CrossFit Excel (Escalon, CA)

[/B][/I]Worked with Trainer/Affiliate Owner Nick Hobby today on squat rudiments. Nothing else!

[I][B]Warm-up: CF Excel WU:
[/B][/I]400m Run (I mostly walked - - Achilles a bit sore from the hike yesterday)
Then 2X of:
OHS X 10 (PVC)
10 burpees
10 Kb Swings (1 X w/35#, 1 X w/53#)
10 Ball Slams
Samson Stretch
Added GHD situps X 15 X 1
Back Extensions X 15 X 1
Shoulder Pass Thrus X 10 X 1
Body Circles X 10 X 1

[I][B]Training:
[/B][/I][B]Squat Therapy.[/B] Worked solely on squat form - - all unweighted. Keyed on the following training cues:
1). Chest High
2). Push butt back first, as far as possible, keeping chest high before dropping into the squat
3). Place hands on hips (as necessary) as a cue to pull shoulders back
4). "Pull" myself down into the squat maintaining the lumbar curve, chest up, and shoulders back.
5). Drop to dynamax depth, if possible, without losing lumbar curve ("butt wink").
[I]This was [U]hard[/U]![/I] [I]Did about 30 reps total in groups of about 5 or 6. Nick watched and provided cues throughout - - this really paid off. Things went from seriously ugly to almost perfect in about 30 reps!

[/I][B]Overhead Squat work: [/B]Again, worked on form using no weight - just PVC.
It's a bit easier to keep my lumbar curve with these, but run into a different .set of problems. Training cues from Nick for the OHS:
1). Shoulders back and [U]active[/U] to keep bar in frontal plane
2). Push butt back first as far as possible, chest high, then begin lowering into the squat
3). "Pull" myself down into the squat
4). Ensure my knees travel/stay over my feet
5). Keep toes pointed no more than at a 15 to 20 degree angle out. Too much causes knees to track to the inside of my feet
6). "Push"/keep knees out over feet
7). Lower to dynamax depth
[I]Again, this was quite a workout![/I] [I]Did about 30 reps of this also (in sets of 5 or 6). Form on this also looked much improved at the end of the sets.[/I]

[B]Kipping....[/B]
We looked at this - - I'm still not getting the timing down for "tying" hip drive to the pull. Gymnastics kip - - I still don't have the shoulder flexibility for this to be efficient. The best Rx for me - - work on developing really good, functional lat strength; do ring rows, straight arm full ROM cable pull-downs, and use assist bands. to work toward chest to bar. Keep working on timing - - it will eventually "click."

Great training day today! Feeling a bit sick to my stomach, so didn't hit a true WOD today......maybe later.

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[I][B]Terry[/B] - GREAT JOB TODAY!![/I]

Gotta agree with Diane! 20+ minute plank hold in pushup position? I thought I did well with about 4 1/2 minutes.......geez!

Had a blast working with Nick today!

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[QUOTE=Stephen R. Lampl;607259][I][B]Terry[/B] - GREAT JOB TODAY!![/I]

Gotta agree with Diane! 20+ minute plank hold in pushup position? I thought I did well with about 4 1/2 minutes.......geez!

Had a blast working with Nick today![/QUOTE]

Great job Steve. Too bad I missed you today. I am sure we will get together.
Looking forward to Crossfit MPOWER on Monday.

Terry

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Those plank hold times are ridiculous.

John, I was sore after just reading about that thruster/situp/pullup workout.

Steve, your hard work and attention to detail will eventually pay off with the squats.

Diane, you need to come to Chi-Town and do the stairs with me.

Squatted yesterday 5x5 with 215. Up 10# from last week. Good depth and extension and definitely feeling it today. Soon will have 2 wheels on the bar and not feel like such a wuss.

Did the stairs today with a couple of regulars and some out of town (San Francisco) XFers. One of the guys was getting married this PM so we met at 9 in the pouring rain. Did "Lou's Wedding Gift" 21-15-9 of 55#kb swings and 30# db thrusters at the bottom and ring dips and pulllups at the top. 3 stairs for the 1st round, 2 for the 2nd and 1 for the 3rd. Groom is 2nd from left. I am on the far left.

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Steve, I really need to do more work like you and spend a session or so just working on form and exercises with doing the WOD's. I do however use the plastic frames from the step boards to hold the smaller sized, inflated exercise ball as a guide to descent on a squat, etc. Getting down to desired depth is a challenge.

Today's workout with lunges was a good example of my rigidity. My posture remains in a good position until I try to drop within 6-8 inches of the floor on the descending knee.

Today's WOD: 100 ft walking lunge, 21 pull ups, 21 sit ups.........100 ft walking lunge, 6 pull ups, 6 sit ups. The whole workout took 15:24. I am noticing the the time it takes to recover when I get gassed during a workout is getting shorter. Thus my work is getting more continuous.:kicking0:

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[B]2009 06 13[/B]

[B]“Cindy”[/B]
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Just had to do this WOD today.
3x CWU

[B]Score:[/B] 14 rounds +5 pull ups, +10 push ups, +11 squats

[B]1.[/B] Compare to 2009 05 17 of 13 rounds +3 pull ups. Definite, measurable improvement in only one month.
[B]2.[/B] Light band for pull ups.
[B]3.[/B] First 6 rnds w/ reg push ups, rest were knee pu’s. Compare to 2009 05 17 w/ first 4 rnds of reg push ups!
[B]4.[/B] Puckie was tapping on my shoulder after I finished (couple of dry heaves). :puke0000:
[B]5.[/B] Tore a callus but not into good skin, i.e. no pain.
[B]6.[/B] Felt strong this time. Last time I was just surviving. This time I was frustrated because I thought the clock was counting down too fast. :super:

[B]Happy with the result today.[/B] :kicking0:

Looks like everyone was out killing it today! Awesome!

[B]100 X[/B] :broc: [B]for all my friends!!!!!!!!!![/B]

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Something is wrong with me, but I am sure some rest will cure it.
Today, I did CFWUx1
That's it. One round of warm-up and I stopped.
I woke up hurting everywhere. I have been having some weird numbness/nerve issues in my neck and shoulders. Today's physical discomfort was making me miserable. I really wondered if I had rhabdo, but there was no red urine. The physical discomfort never went away until this evening after some Aleve. Usually going through the warm-up loosens me up, and I am off and running. But not today.
I will be taking it easy the next 3 weeks. Yeah, 3 weeks. I already had a 2-week vacation planned in Italy beginning Saturday, and I am starting it in Texas today. I am doing nothing but bodyweight exercises, when I do choose to workout at all these next three weeks. Maybe some short, easy runs. I will report in if I get the chance. Otherwise I will be on vacation, and looking forward to giving a full report after July 4. I think my body may be telling me that at 53, I cannot keep trying to push for heavier weights more reps, etc. It does not mean I cannot Crossfit, but that I need to be wiser about scaling. I hope no one takes my example as discouragement. I have been going at Crossfit without any lengthy break for about 21 months. I just want one day of waking up feeling fresh, and not feeling hesitant just to turn over in the bed because I know my abs and shoulders are going to ache. If I run into any Crossfitters in Venice, I think I may push them in the canal. If not before, I should be writing again on July 5.

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Have a nice vacation Mark.

I found this great post by Kelly Starrett on NSAIDs. Thought I would share it.
WFS [URL="http://sanfranciscocrossfit.blogspot.com/2009/06/get-off-ibuprofen-peoples.html"]Get off the Ibuprofen Peoples[/URL]

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[B]Steve,[/B]
Solid skill work. We should all do this sort of training more often.

[B]Terry,[/B]
20 minute plank is crazy! Good job.

[B]Tom,[/B]
Glad the squats are coming along. Still jealous by your stairs.

[B]Pat,[/B]
Great job on the WOD. Last time I did this I was pretty sore for a couple days and anticipating the same this time.

[B]Charley,[/B]
Super Cindy PR! Its amazing how some days you embrace the suck.

[B]Diane,[/B]
Way to keep at it. Is the motivation returning?

[B]John,[/B]
Solid work as always. You do a nice variety of tough WOD's.

[B]Mark,[/B]
Have a great vacation in Italy. What part are you visiting? My mother-in-law is leaving for a cruise in Italy toward the end of next week and two of my sisters-in-law are doing a bike tour there in September. Seems like the place to go this year. My advice? Ignore your diet for a couple of weeks!

I think the time off will definitely renew your motivation and heal some of those aches. Have fun.

[B]06/13/2009[/B]
The start of 1 rep max testing week.

Back Squats:
44x5; 134x5; 184x3; 224x2; 254x1; 274x1; 284x1 (pr); 294x1 (pr); 301x1 (fail); 254x1; 274x1. Closing in on the elusive 2x bwt back squat, a long-time goal.

Met Con: 100' walking lunge+ 21-18-15-12-9-6 pullups (kip) and ab-mat situps: 11:02 versus 11:11 back in April. Not sure if there's much room for improvement on this time as I didn't break any sets or rest except walking in and out of the garage. I guess I need to run next time!

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My regular Sunday tennis partner is ill and I'm trying to dig someone up willing to play. If not, it's a beautiful day and I'll do a run.

[B]Mark[/B] - Take care of yourself and have a great vacation.

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[QUOTE=Mark Ervi;607379]Something is wrong with me, but I am sure some rest will cure it.
Today, I did CFWUx1
That's it. One round of warm-up and I stopped.
I woke up hurting everywhere. I have been having some weird numbness/nerve issues in my neck and shoulders. Today's physical discomfort was making me miserable. I really wondered if I had rhabdo, but there was no red urine. The physical discomfort never went away until this evening after some Aleve. Usually going through the warm-up loosens me up, and I am off and running. But not today.
I will be taking it easy the next 3 weeks. Yeah, 3 weeks. I already had a 2-week vacation planned in Italy beginning Saturday, and I am starting it in Texas today. I am doing nothing but bodyweight exercises, when I do choose to workout at all these next three weeks. Maybe some short, easy runs. I will report in if I get the chance. Otherwise I will be on vacation, and looking forward to giving a full report after July 4. I think my body may be telling me that at 53, I cannot keep trying to push for heavier weights more reps, etc. It does not mean I cannot Crossfit, but that I need to be wiser about scaling. I hope no one takes my example as discouragement. I have been going at Crossfit without any lengthy break for about 21 months. I just want one day of waking up feeling fresh, and not feeling hesitant just to turn over in the bed because I know my abs and shoulders are going to ache. If I run into any Crossfitters in Venice, I think I may push them in the canal. If not before, I should be writing again on July 5.[/QUOTE]

having "pain everywhere" suggests one of the overall stress problems. Since this is not chronic, the prognosis is good. Consider the following: simple overtraining.

[url]http://en.wikipedia.org/wiki/Overtraining[/url]

enjoy your vacation and stay in touch when you can.

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Today
row 500m
21 -20" box jumps
run 400m

time 22:14

Mark have a time good vacation

hows John scott


m/54/184

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sorry thats a very bad post above should read 4 rounds of the wod
and have a good time on vacation Mark

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[B]2009 06 14[/B]

Posting today, on the 15th, but did this yesterday.

Run 1600m, 10 kettlebell swings (2 pood), 20 sit ups (Ab Mat, feet anchored)
Run 800m, 15 KB swings, 30 sit ups
Run 400m, 20 KB swings, 40 sit ups
Run 200m, 25 KB swings, 50 sit ups

[B]Time – 33:55[/B]

Since I did “Cindy” on the 13th, with lots of upper body press and pull movements, and my arms are trashed, I decided I needed something a bit different from the main site WOD. Lots of running, hip extension and hip flexion.

Will be altering my workouts to get ready for my annual fitness test. I will be adding lots of running, more pushups, and more sit ups. Sit ups, I can max now. Pushups, because of my nerve damage, will need a little work. Would like to max the run this year too.

Rest day today. Starting Strength weight lifting tomorrow and running on Wednesday.

[B]Mark[/B]…enjoy your time off. Don’t let the pretty signorinas chase you around too much.

[B]John[/B]…insane workout w/ rowing and running.

[B]Diane[/B]…the broccoli avatar will do for now. BTW, my vegetable garden is doing great, even the broccoli!

[B]Scott[/B]…”embrace the suck”. Love it! :rofl:

Here’s another thought on my previous comments about purposely inducing a controlled post workout insulin release to aid in recovery. Got the idea from the CF journal video about “Third World Proteins”. All protein will cause insulin secretion (just not nearly as much as carbs) , but whey protein much more so than other protein sources. So, a whey based protein drink of some sort might just be the ticket to induce a slightly elevated insulin release. Just a thought or germ of an idea.

:broc::broc::broc::broc:

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today, the work out called for running5K. I substituted rowing. Last time I did this was 3-15-9 with a time of 26:08. Today I finished in 24:24. :)

In both instances, I stopped for 1 minute at the 2500m mark for 1 minute and then try to make the second half faster than the first. This time I failed at that criterion. 12:05 and 12:19.

Hope everyone else is doing well and enjoying the fitness we have all earned.

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[I][B]090615 MONDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up: [/B]Added OHS with PVC X 10. Due to week off, dropped reps of GHD situps and back extensions to 15 from 30 and push ups to 10. Getting back into it [U]safely[/U]!

[B][I]Strength Work: [/I]
Pull-up therapy:
Rows[/B] (subbed use of Smith Machine bar for rings) 10 X 3 (chest to bar).
[B]Static Holds[/B] in "up" position: 15 sec X 5
[B]Pull-ups - parallel (close) grips - dead hang:[/B] 4, 6, 6, 4.5, 5 = 25

[I][B]Kipping Pull-up Practice:
[/B][/I]Think I may have finally gotten timing down - - they came fairly easily today: 9, 6, 6 (grip and arms fried)....

[I][B]Form Work:
[/B][/I][B]OHS Rudiments
[/B]PVC X 10 X 3. Had CF buddy check my form on the last set. First four or five reps were a bit "shaky" he said, but the last were solid.

[I][B]WOD: 5K Run. (Subbed interval work).
Warm-up:
[/B][/I]Walk 1:00 at 2.5 MPH
Walk 1:00 at 3.5 MPH
Walk 3:00 at 4.0 MPH
[I][B]Running:[/B][/I]
Run 500m at 5.5 MPH, rest (walk) 2:30 minute at 4.0 MPH
Run 7.5 MPH for 1:00 minute, walk 1:00 at 4.0 MPH
Run 7.5 MPH for 1:00 minute, walk 1:00 at 4.0 MPH
Run 8.0 MPH for 1:00 minute, walk 1:00 at 4.0 MPH
Run 8.5 MPH for 1:00 minute, walk 1:30 at 4.0 MPH
Run 9.5 MPH for 0:45 minute, walk (cool down) 4:00 at 4.0 MPH
Walk 1:00 at 3.2 MPH

Total time, approx. 30:00. Total distance: 2.25 miles. Took it a bit easy today after laying off a week - - and felt a little mild soreness from R/Achilles on last run. It's finally getting better.....

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[B]2009 06 16[/B]

Starting Strength work out
WU: 0.6 mile run

[B]Back Squats[/B]
WU Sets: 45x5, 45x5, 105x5, 155x3, 210x2
Working Sets: 260x3, 235x5, 235x5

[B]Bench Press[/B]
WU Sets: 45x5, 45x5, 85x5, 110x3, 135x2
Working Sets: 150x5, 150x5, 150x5

[B]Deadlift[/B]
WU Sets: 115x5, 115x5, 185x3, 225x2
Working Sets: 250x5, 250x5, 250x5

[B]Romanian Deadlift[/B] (to stretch lower back and quads)
185x8, 185x6

[B]AND[/B] 135x1 power clean for fun to put the bar back in the rack.

[B]BS[/B]...Tried picking up where I left off several months ago. Not a good idea, especially for the BS. Left off at 3 sets of 5 @ 260 lbs but could only manage 3 reps at that weight. Backed off to 235 lbs and had to work pretty hard to finish 5 reps.

[B]BP[/B]…no problems.

[B]DL[/B]…Was planning reps at 300 lbs but considering my difficulty with the BS, I backed it off to 250 lbs.

BS seemed difficult, almost like my body forgot how to do them or some muscles just were not firing. CF has definitely improved my upper body strength. The BP was relatively easy. Could have handled more weight. The DL’s were even easier (effort wise). I can add quite a bit of weight next time. Still some tenderness in that semitendinosus muscle.

Target working wts for next time: BS – 140, BP – 160, DL - 275

:broc::pepper::broc::pepper::broc:

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[I]Correction to yesterday's workout post:
[/I]
My 500m run should have read a 400m run - - 1/4 mile on the hamster trainer....

[I][B]090616 TUESDAY

Warm-up:
[/B][/I][B]Rowing: [/B]1,000m X 2. Total time, about 9:20 for both (2:20 per 500 pace).
[B]CF Redding WU.[/B] Added OHS X 10, raised # of push-ups, GHD situps, and back ext. to 20 reps.

[I][B]Form Work:
[/B][/I][B]OHS [/B](used PVC pipe for all reps).
10 X 5 sets. Form feeling better all the time. Using slightly wider stance right now to assist in countering tendency to turn toes out as reps increase.

[I][B]WOD: [/B][/I][B]
Press Series: Shoulder Press, Push Press, and Push Jerk 3 X 5s.
[I]Warm-up:
[/I][/B]SP - PVC X 15, PP - PVC X 15, PJ - PVC X 15.
SP X 45# X 10, PP X 45# X 10, PJ X 45# X 10
[I][B]Working:
[/B][/I][B]Shoulder Press
[/B]95# X 3, 115# X 3, 125# X 2 (F3), 120# X 2 (F3), 120# X 2 (F3).
[B]Push Press:
[/B]115# X 3, 125# X 3, 135# X 3, 145# (F,F,F), 140# X 1 (F2) 1, [B][COLOR=Red]140# X 3[/COLOR][/B]. [COLOR=Red][B]PR[/B] for reps and weight![/COLOR]
[B]Push Jerk:
[COLOR=Red]135# X 3[/COLOR][/B], 135# X 1, F, 1; 135# X 3, 135# X 2 (F3), 135# X F, 1, F. [COLOR=Red][B]PR [/B]for reps and weight.[/COLOR]
[I]I need to drop the weight on the push jerks and concentrate on getting under the weight with confidence and consistency. 135# went up easily when I "got it right." [/I]

[I][B]Strength Work:
[/B][/I][B]Dips (bar): [/B]
Full ROM with slight jump assist; 10 X 2.
Unassisted full ROM 10 X 1. [I]First time I've been able to do these unassisted/Full ROM since November, when I got bursitis in my shoulder.[/I]!

[B]Kipping Pull-up Work: [/B](Used parallel grip)
10, 10, 10, 9, 11 = [COLOR=Red][I][B]50 - PR [/B]for reps and consistent sets.[/I][/COLOR]

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[B]Terry,

[/B]Sorry I missed you also. Got a TON of help from Nick. Hope the work trip is going well....

[B]Tom,

[/B]Thanks for the encouragement on the form work. Nice work on your squats also - - You'll have those two wheels and bust through that weight in nothing flat.

[B]Pat,

[/B]Thank you also for your feedback and encouragement. Keep working on your flexibility and you'll get down there! There are a couple of great stretching books (you may already have some) and I think, a couple of good articles in the CF Journal. I need to look them up. Nice job on the Lunge/Pull-up/Sit-up WOD and the rowing sub for the 5K.

[B]Charlie,

[/B]Smokin' Cindy PR! Amazing to see that in such a short time!
:broc:
That's some "sick" WOD you did yesterday - - the suck factor has to be way up on the scale!

[B]Mark,

[/B]Get better quick! Glad you are taking some time off - - everyone needs to once in a while.

[B]Scott,

[/B]Thank you also. It really helps me to have the confirmation from all of you that I'm on the right track. I get impatient and want to throw up some heavy metal, but knock on wood, I'm staying injury-free and I'll be a lot better/stronger if keep at it. Great BS work and way to "kill" that Lunge/Pull-up/Sit-up WOD. I agree, I don't think you can shave much more off your time....

[B]Diane,

[/B]Hope you had a great run - - take care!

[B]John,

[/B]Nice work on the interesting WOD - - I don't think I've seen one with running AND rowing together in the same workout before.......

[I]Nice work by all - - take care![/I]

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At the Box

75 push press @ 75#
15 24" box jumps
50 push press@ 75#
15 24" box jumps
25 push press @ 75#
15 24" box jumps
16:47

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I could not help myself this morning. I had to run. After 4 days of rest and no workouts, I woke up feeling fresh, loose, and pain free. I decided that I would run 1 mile after a brief warm-up. 1 mile just to see how fast I could go when feeling fresh. I have been trying to get under 8 minutes for the past two years, with 8:10 being my PR.

Today I ran 7:14.

I guess I now know that I was definitely guilty of overtraining and not letting my body recover. I start my vacation in a couple of days, and I plan to continue laying off the workouts. I know I will cheat a little with some bodyweight squats, push-ups, sit-ups, running, but otherwise I am going to continue to rest.

7:14 I am proud of myself, and now the target is under 7 minutes!

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Mark...Excellent mile time. I knew you'd figure out what was ging on. I have had to back off a little, too. Have gone to two on, one off. Also, trying to get more sleep. Feeling better already. Have a great trip. Sounds like fun.

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[QUOTE=Mark Ervi;608823]I could not help myself this morning. I had to run. After 4 days of rest and no workouts, I woke up feeling fresh, loose, and pain free. I decided that I would run 1 mile after a brief warm-up. 1 mile just to see how fast I could go when feeling fresh. I have been trying to get under 8 minutes for the past two years, with 8:10 being my PR.

Today I ran 7:14.

I guess I now know that I was definitely guilty of overtraining and not letting my body recover. I start my vacation in a couple of days, and I plan to continue laying off the workouts. I know I will cheat a little with some bodyweight squats, push-ups, sit-ups, running, but otherwise I am going to continue to rest.

7:14 I am proud of myself, and now the target is under 7 minutes![/QUOTE]

Awesome Mark! :kicking0: Glad you seem to have figured out your situation. Rippetoe's advice for the older trainee: "don't be afraid to take a day, a week, or a month off" or something to that effect.

Larry Lindenman, a long-time CF'er, has posted this excellent advice:

3 weeks hard, all out WODs

1 week half volume

3 weeks hard, all out WODs

1 week half volume

3 weeks hard, all out WODs

One week off

Repeat: forever

Half volume is whatever makes sense: half weight, half time, half distance, etc. This allows for recovery, has you coming back stronger, and give you a mental break. When your hitting it hard, you know your going to get some rest in the near future. I half volume if I'm pressed for time or sick. Most people attracted to CF are DRIVEN...take some time to rest or your not going to be in this for the long haul.

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[B]Mark[/B], Outstanding!
You've just validated and to a great degree helped me assuage all the guilt I'm feeling over not being able to work out. I'm trying desperately to focus on this rehab phase of my knee surgery as a "recovery period". Two more weeks till I'm off the crutches and bearing body weight. I've lost almost 15 lbs now, but I'm pretty certain it's mostly lean muscle. Funny, I was almost certain I would have gained weight.

Thanks to all for reminding me that there's life after surgery.

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[B]Mark[/B] - Fantastic mile time. Thrilled to hear that you are feeling better.

I have had a little problem with my left wrist for many weeks - eight weeks, actually. Not a big deal, just a little annoyance that I live with. I aggravated it on Friday and it escalated into some serious pain by Sunday. I skipped North Shore workouts Monday and yesterday and just ran steps both days. Went to the Doc today (a famous Doc - he sews hands back on) and found out I have something common, but with a really fancy name - De Quervain's tenosynovitis! My treatment options were 4 weeks of immobilization followed by physical therapy or a steroid injection. I went with the injection option because I can resume normal activities tomorrow. I was told that the injection has a 70% chance of cure with no recurrence. Doc also told me that it was probably gardening-related and not workout-related. Now I just have to convince my husband of that - he is very protective of me and worries about me working out with youngsters!

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And sadly, beacuse of that evil genius, De Quervain, so ends Diane's broccoli growing days.

:crybaby0:

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Diane, I guess going with the injection is the quickest course. However, there are usually a limit to how many of these you can have into the same area or joint. My sports doctor told me years ago that the limit is three. So, it might make sense to ask the doc if there are strengthening or stretching activities to pursue before jumping right back in and doing the same thing all over again.

Today's work out was 10 single rep. hang power snatches.

I watched the videos over a few times before attempting these. I paid close attention to the difference between the hang snatch and the hang power snatch.

After a long warm up, I did the following

1--95 X 3
2--115--muscled it up
3--115--muscled it up
4--115
5--125
6--135--muscled it up
7--135
8--135--wider arm grip
9--145
10--150

After I did number 6, I ran across a guy in my gym who has competed in OLY and POW lifting. He suggested that I count the earlier lifts as long as they were not push presses or full shoulder presses. He also advised me to widen my grip on the bar and concentrate on moving the weight with the entire shoulder swinging the bar. This actually helped me to reduce the amount of pressing that I had to do to go to full arm extensions.

Now that the work out is over, I can feel the stress that was placed on the posterior deltoids.

This was a fun "relaxed" workout.

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[B]2009 06 17[/B]
5K Run
Time - 31:48

[B]A whole 5 seconds faster than my last 5K on 04/28 [sic].[/B] Not sure what is going on here. Since resuming CF, I have lost strength in my back squat and deadlift and stayed about the same in my 5K. This is quite contrary to my previous experience where I kept getting stronger in the lifts and faster by leaps and bounds in the run. No habla.

[B]Very, very hot and windy.[/B] Temp was about 93 degrees during my run. Had these miniature pink elephants running next to me for the last mile and a half or so. Friendly little guys. Tried to get them into the house to cool off, but they politely declined and told me to listen for a special message from my oatmeal.

Pat...You have a funny idea about being "relaxed".

Diane...For me, the choice would be easy on taking the cortisone. I hate needles with a passion. So there would be no injections for me. Kelly Starrett has a couple of good CF Journal videos on working out with injuries.


Hot broccoli today!!!!!

:broc::broc::broc::broc::broc:

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[B]Charlie,[/B]

"miniature pink elephants running next to me..." :)Now I regret skipping the last couple 5K's. Looking forward to the next one that falls on a 90+ degree day! Seriously, any improvement on a sweltering day deserves kudos, broccoli even. . . :broc::broc::broc:

[B]Pat,[/B]

Solid effort. If that's your first attempt at hang power snatches, you did awesome! Don't focus too much on the shoulders, though. The real acceleration comes from the hips and legs.

[B]Diane,[/B]

Glad to hear you haven't strayed again. Hope the injection cures all. As a gardener, I'd be interested to know what movement caused your wrist issue. Good job on working around your injury!

[B]John Scott,[/B]

Looking forward to seeing you post some WOD results in a couple weeks. Hang in there. Keep giving that knee rehab your full attention.

[B]John,[/B]
You've been doing some serious high rep weightlifting WOD's. Great time on that one. I might have to give it a try.

Catching up on the past few WOD's:

[B]6/15/09[/B]
Taught a spinning class. Tabata intervals. Moved a literal ton or two of sand into the fall zone under my younger son's new slack-line. Looking forward to adding in some skill/balance work on the slack-line soon.

[B]6/16/09[/B]
Press: 44x5x2 sets; 64x5; 94x3; then 104x1; 109x1; 114x1; 116x1 (PR); 119x1 (PR!) I know I had a bit of ankle extension on that last one, but excited to finally improve my PR on this lift.
High Rep: 84x11, 7, 5

Met Con: Every minute on the minute for 8:00, do 3 db hand power cleans, 3 db front squats, 3 db push presses. Used 40# db's.

[B]6/17/09[/B]
Deadlift: 44x5; 132x5; 182x3; 232x3; 252x1; 272x1; 292x1 (PR); 302x1 (PR)
Pitiful numbers compared to you beasts, but big improvement for me.

Met Con: Nasty Girls
50 air squats
7 muscleups
10 hang power cleans (134#)
13:52 (PR by about 5:00)

These strength cycles are really helping on the heavier met cons.

Great work everybody.

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Thanks for the concern on the injection. I will only have one injection because they will only give me one. If for some reason this doesn't work, then I can go with the immobility option or the surgical option. I didn't do the injection just so I could work out the next day. I did it so that I could have relief from near-excruciating pain, could cut my own meat, could put on my own clothes, could shave my legs, could drive the car - anything that required a grip (and not just kettlebells). I didn't go in there willy-nilly and say "give me the shot". I had discussions with the PA, the non-famous hand doc and the sew-your-hand-back-on doc. I also described everything I do in a workout and they told me that those activities do NOT cause this condition. It is caused by a repetitive gripping motion similar to the one used to pick up a small child (with thumb pulled away from the rest of the hand). Very much like picking up 40 lb bags of mulch. Sooo..I'm pretty comfortable with my decision. And I'm able to type with both hands today. BTW, I'm NOT working out today. But I am tomorrow.

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[B]2009 06 18[/B]

[B]Rest Day[/B]

Squadron PT today. Took it very easy. 0.6 mile jog, RDL's 95x10, 115x10, 135x10, PNF hamstring stretches.

The humidity suck season is upon us here. The gym was horrible (no AC).

Was reading last night about over training. I may be slow, but I am stupid. I am convinced that I have been over doing it a good bit for that last couple of months. Not enough scaling and certainly not enough rest. Also, I don't do well on the 3-on, 1-off routine. It seems that my last few workouts are finally starting to feel good and I am not dragging myself through them. I attribute that to better rest, a better grasp on scaling, and slowly but surely (“stop calling me Shirley”) getting into shape a little bit. I now have the capacity to CF better. Sharp as the leading edge of a bowling ball, I am.

[B]Diane[/B]...not knocking your choice to get the injection. I just hate needles that much. I used to pass out when jabbed. Very embarrassing. And I just hate hospitals and doctors in general. I have to be really sick or horribly injured before I will go in to see one. Go easy on those max mulch bag reps for time.


The broccoli guys are taking the day off. It's their rest day too. Think how tired you would be doing continuous squats 24/7. The peppers are filling in for them.

:pepper::pepper::pepper::pepper::pepper: