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STD's? Such Teriffic Dancing?

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"Such Terrific Dancing"? That's probably how it started.

Figured out my hip pain is probably bursitis. So with some ice and a bit of time it will go away.

:kicking0:

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Good evening all,

Started with a 2525m row-10:35
Then "Pushing Michael"- regular Michael with 25 pushups added at the end of each round: 31:49 (Subbed 5 min of step ups for 800m run, 1st time doing back extensions instead of "Good Mornings" :pepper:)
Second day of real summer heat/humidity is a killer.

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[I][B]090630 TUESDAY....

[/B]Motivation and energy in the basement, so just sticking to the basics....

[B]Warm-up:
[/B][/I][B]Walking - Treadmill: [/B]30:00 / 2.0 miles / 4.0 MPH / 1.5% incline. Trying to work through persisting hamstring and Achilles tenderness.
[B]CFWU (modified)

[I]WOD: Bench Press 3, 3, 3, 3, 3.
[/I]Warm-up sets:
[/B]45# X 15
135# X 5
[B]Work sets:
[/B]155# X 3
175# X 3
195# X 3
[COLOR=Red][B]205# X 3 (PR)
[/B][COLOR=Black]210# X Fail
[I]Really nice to have a spotter.....

[B]Bar Rows - feet on stability ball
[/B][/I]10 X 5

[I][B]Wall Squats:
[/B][/I]10 X 3
______________________________________________________________

[B]John W.,

[/B]Welcome to the boards! Nice rowing and "pushing Michael"

[B]Diane,

[/B]A bit late here, but welcome back! You're doing a great job of "hitting it."

[B]Pat and Terry,

[/B]Rockin' CFTs by anyone's standards - - great work you two!

[B]Charlie,

[/B]Thanks for the tip on the hammy - - I guess when I get this behind me I'll just need to concentrate on seriously long warm-ups. Seems as long as I do that, I'm OK.

Keep working on the kipping pull-ups - - they [I][B]will[/B] [/I]come. It took me nine months! I was kinda one of those..."can't sing, can't dance, can't kip" sorta guys....

You are doing all the right things. For me, it came down to timing - - pulling my legs up at just the right time and then opening my hips/extending my legs hard. Sounds like you have the necessary core/hip flexor strength to get you legs up enough. Some people barely bend their legs at all, but they make that movement with enough power that they can direct the energy upwards to lessen the pulling necessary with their arms.
[/COLOR][/COLOR]

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[B]John B,[/B]
That's a load of ring dips and heavy (at least for me) squat cleans! Good job. That workout seems vaguely familiar except for the rope jumps. Not sure if I've done it or if it just looks like a repartitioned Elizabeth.

[B]Terry,[/B]
Solid CFT!

[B]Diane,[/B]
Great job on the daily double!

[B]Charlie,[/B]
Glad to see the Tabata Experiment is working for you. Solid back squats. Sometimes you just have to change plans and proceed as best you can. Much preferable to taking the easy path of bagging it for the day.

[B]John W,[/B]
I'm guessing you like rowing. Nice pace. The "Pushing Michael" looks like a good way to work on your pushups.

[B]Steve L.,[/B]
Great job on the BP PR! Working just the basics will get you far and a great strategy when the motivation is ebbing.

[B]6/28 [/B]Rest day kayaking "the Murtaugh". A real treat, as this stretch of the Snake River in south-central Idaho is usually completely dewatered this time of year by irrigation diversions. Hot day, cool water, and big waves.:pepper:

[B]6/29 [/B]Usual Monday morning Spinning class. Worked 'em hard (as well as myself) with Tabata intervals.

Later: CFWU x 15 x 1 round
Burgener WU
Snatch: 88x1; 88x1; 88x1; 98x1; 98x1; 108x1 (more of a power snatch)
Press: 44x5; 64x5; then 90x3; 95x3; 100x3; 105x3; 110x3 (failed Rep 3)
High Rep Press: 84x12; 84x7; 84x5
These didn't feel strong today, but my muscle strain seems to have healed; felt about 90%. Finished with a few, short (2-3 rep) sets of MU's.

[B]6/30 [/B]CFWU x 15 x 1 round
Split Jerks: 44x5; 94x3; 132x1; 142x1; 152x1; 162x1 (slight press out and off-balance).
Back Squat: 44x5; 132x5; 182x3; 226x2, then 246x5; 266x5 (PR for 5x)
Decided to drop a set to try to knock this one out, where I've been stuck for a while. Rep 5 might have been a bit shallow.
High Rep BS: 212x15
Out of time, no Met Con.

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Fran
21 thrusters @95#
21 pullups

15 thrusters
15 pullups

9 thrusters
9 pullups
11:45

that is a great row time John W
Scott A sounds like a fun Day on the river to me with a Wu to top it all off
good stuff

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Today - 6AM group workout on the North Shore (all other participants were 20-something-year-olds)

WU:
hamstring stretching (me only)
short run along the river

[B]WOD 1[/B]:
2 lap timed run
2 minute rest
2 lap timed run
1 burpee penalty for each second slower on the second run

I had the lowest burpee penalty (5) but finished last each round

1 lap timed run
1 minute rest
1 lap timed run
1 burpee penalty for each second slower on the second run

I had zero penalty burpees but still finished last

[B]WOD 2[/B]:
Tabata pushups: 10-10-9-9-8-8-7-7 (third place)
Tabata squats: 15-16-16-16-17-16-17-17 (second place - yay!)
Tabata burpees: 5-4-4-4-2-3-3-3 (tied for last with all of the other exhausted 20-yr-olds)

An interesting thing happened during the squats. Yesterday I watched the 6/24/09 Mark Rippetoe journal video on hips and knees in the squat and read the related 11/26/08 article on "active hips" in the squat. I practiced the "push the knees out" principle in my house throughout the day until I thought I could do it consistently. In the third round of our Tabata squats, Patrick said, "It looks like someone has been watching Rippetoe videos!" I laughed (as much as you can laugh during Tabata squats) and the rest of the group said, "Huh? What?". Very good to know that I was applying the principle properly! :D

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Solid work by everyone.
Nice job on Fran John...that one kills me.

[B]Tuesday 090630[/B]
"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

55:25 RX'd...had to be the hardest WOD to date, wanted to quit so bad.

[B]Wednesday 090701[/B]
Run 10 K

56:40
Got up at 3:30am, drove 15 miles to run this with 4 other CF'ers.
Came in last, but they are all young runners.

Glad it's a rest day tomorrow!

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that looks like a mean one Terry even on paper !!
wu 5 pullups 10 pushups 15 squats X3

Jacket of pain
run 400 m
100 pushpress @ 65#

run 400m
75 pushpress

run 400m
50 pushpress

run 400m
25 pushpress

time 30:30

95# squat X 5 115#X5 125#X5 135#X5 145#X5
m/54/183

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Just a quick note on today's work out. This was the 10K run. :rofl:

So I did a 10K row. I broke at ea. 2500 meters for one minute to rest and record the time.

These times do not include the rest.

2500 13:07
5000 12:58
7500 12:54
10000 13:17

Total time 52:16 This was definitely harder than I thought it would be. This was well off the pace that I set for a 5K row I did last month for 24:24 total.

I was into the second interval before I notice the resistance was set at 8. How do the numbers on the Concept II run. Is 10 the most or least resistance?

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[B]2009 07 01[/B]

Just reading what you all have done today is giving me “virtual soreness“!

Second week of CF Strength Bias. Was going to take a rest day for the hip bursitis, but I ended up on the flying schedule for tomorrow, and won’t have time or energy to work out after wards, so I knocked out a workout when I got home. Picked things that won’t aggravate the hip.

Pat…Before I forget, 10 is the hardest setting, but the monitor calculates the work done with any damper setting. I row with a setting of 3.5.

WU: 1000m row at easy pace.

[B]Press[/B]
WU: barx5, barx5. 65x5, 75x3, 95x1
[B]Working Sets:[/B] 100x5, 110x5, 120x5

90x10 - 1min rest - 90x7 -1 min rest - 90x4 (could have gone a bit heavier)

[B]5000m row[/B] - 20:02.9 @ 2:00.2/500m wanted to break 20 min, but just missed it.

Took the tape off my pull-up bar and roughed it up a bit with some sand paper. Then chalked my hands. Much better. Tried a few unassisted kipping PU’s and then did some with my light band. Just a bit to gassed to really play with the pull up.

Did do "RDL therapy" for my back today. Woke up with a stiff, slightly painful lower back. Went out to the garage and did some RDL with 135 lbs. Did a few more before I got in the car. Magic, pure magic. Felt great all day.

Rowing Broccoli
:broc::broc::broc::broc::broc:

Our bad boy is back at work today. Tests came back negative for STDs but there is some pretty little Chiquita banana who is threatening to file a paternity suit. Once again, our boy claims he can’t remember a thing so more tests to find out.

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[B]Diane,[/B]
Keep at it! You're coming back strong.

[B]John B,[/B]
Nice job on Fran. Followed today by a WOD with 250 PP? Wow.

[B]Terry,[/B]
Great effort to finish Eva as rx'd! I really want to do this, but the combination of not having a 2 pood kb, and knowing the pain 150 swings with it would cause, keeps me hesitant. I may try it next week scaled to my 1.5 pood.

[B]Pat,[/B]
Good job today on the rowing sub. I'm overdue to try a long row. I don't think I've ever done over 2K in one sitting.

[B]Charlie,[/B]
Hope your hip benefits from the rest day. Nice presses and an impressive row.

[B]07/01/09[/B]
CFWU x 15 x 1 set
No heavy lifts today. Pure Met Con. Wanted to try one from the Main Page last week:

12x PP right arm
12x DL left arm
800 m. run
12x PP left arm
12x DL right arm
800 m. run
2 rounds for time. Used 45# bar for the PP and 110# for the DL. Thought about going heavier, but probably would have slowed me down a fair amount. These were good weights to be challenging and yet keep moving.

Time = 22:14

Hoped to break 20:00, but my runs would really have to get faster. This is a really good one ;)for those who haven't tried it. The asymmetrical loading seems like a wise thing to train. I was wiped afterward, partly from the summer heat.

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[I][B]090701 WEDNESDAY

REST DAY

WOD:
[/B][/I][B]5k Walk/Run
Warm-up: [/B].2 mile walk at 4.0 MPH[B]
Run: [/B]500m at 5.5 MPH. Left hamstring wouldn't tolerate much more at this point.
[B]Walk: [/B]4.2 MPH for the remaining 2.95 miles.
Total Time: Approx. 50:00 minutes (15:00 minutes with treadmill at 10 - 15 % incline).
Total Distance: 3.4 miles

Lots of stretching and foam rolling later.........

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[QUOTE=Pat Quigley;617318]I was into the second interval before I notice the resistance was set at 8. How do the numbers on the Concept II run. Is 10 the most or least resistance?[/QUOTE]

Pat- Depending on which monitor your rower has, it can display the drag factor of the resistance setting. My rower has an old PM2 monitor, if I press the "OK" and "Rest" buttons at the same time, the drag factor appears in the lower right display window on the monitor.

The higher the damper setting, the more simulated drag on your "boat". 1 might feel like a racing scull and 10 could feel like a rental rowboat.

It all comes down to individual preferences. I tend to row faster from 6 to 8. Higher tires me out faster and lower makes me raise my stroke count to generate the same power (again, tiring me out quicker).

Keeping the rail and rollers clean and the chain oiled help too.


7/1-Rest day

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Rest Day

Stiff and sore from the last three days but undeterred (and took no NSAIDs per this group's advice). Normally I would go for a leisurely run to loosen things up a bit, but all this talk about rowing has me itching to jump on the rower. I'll let you know which way I go after I do it.

[B]Pat[/B] - I rowed indoors with the Three Rivers Rowing Association this past winter and we were instructed to row with the damper setting between 3.5 and 4.5 to best simulate what we would experience when we rowed in the tank. If you don't plan to ever row in a tank or on the water, then I would watch Angela Hart's "Damper Setting" video in the rowing section of CF Exercises and Demos. She explains how to determine the best damper setting for your individual needs. [URL="http://www.crossfit.com/cf-info/excercise.html#Row"]http://http://www.crossfit.com/cf-info/excercise.html#Row[/URL] (WFS)

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Strong work by all. Impressed by the #'s and envious of the PR's

Quick question. Do you feel that you gear your work outs toward your strengths, weaknesses or both. I find myself working both, but with a definite bias toward my strengths. While there is an effort to improve, there is a limit to the amount of new tricks this old dog can learn. Any thoughts or comments?

After a tough wo last Friday, I took the weekend off to recover. My traps were fried from all the cleans and high pulls.

Monday did my yoga thing. Check out my instructor on her new site [url]www.sarahloveslife.com[/url] (wfs). She is a little out there but is an excellent instructor. Much of what she teaches goes well with the things I have learned here, especially keeping the lumbar curve, handstands etc...

Tuesday did a group wo at the stairs. The group keeps growing but we did more running than I care to. Too much variety to describe, but it was still good.

Wednesday worked on shoulder presses. A little disappointing, 135 x 4 (weak mind), 135 x 5 x 4 with 25# pullups in between sets. Usually do 35# but I picked up the wrong plate. First 3 sets were x6 and last two changed my grip to chin ups and did x8. Lighter weight = good for the ego.

Keep up the great work and have a safe and enjoyable Holiday.

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I opted for rowing but was disappointed to find the rower moved to the back of the gym in the line of "cardio" equipment. It was jammed in against the wall so I had to start moving everything over until I could get the rower far enough out to use it. Anyhow, once I got set up I took a nice slow row and concentrated on form and technique. I was so sore from the last few days that the first few times I slid up to the catch I actually said, "Ouch". But once I got going I was fine. Rowed 4K at a consistent 22 SPM with leg drive at about 75% of what I would normally put into it.

Tomorrow I'm doing something different (not doing the North Shore workout) and I can't wait!

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Two more cents on rowing. I’ve read the article Diane referenced. I run my damper at 3.5. I also keep my stroke rate at around 20, but when I pull, I pull hard. The balls of my feet press hard against the foot rest like when doing a clean with a barbell. For a good stroke rate discussion and why a high stroke rate doesn‘t necessarily mean a faster time, see [URL="http://media.crossfit.com/cf-video/CrossFitC2_RowStrokeRating.mov"]http://media.crossfit.com/cf-video/CrossFitC2_RowStrokeRating.mov[/URL] (WFS).

Tom...As far as working strengths or weaknesses. I like to think I honestly address and work on my weaknesses and try to at least maintain my strengths. That’s why I got a little miffed when I discovered I had lost some deadlift and back squat strength. Hence, the CF Strength Bias I am working on now. Upper body strength and metcon conditioning are my weak points. Both are slowly coming along. Running is another weak point and that one bugs me quite a bit. I used to be very fast. I’m less than half as fast as I used to be. On the other hand, I still have pretty good posterior chain strength, power is way up, I’m pretty flexible, and reasonably coordinated.

Rowing Broccoli
:broc::broc::broc::broc::broc:

The bad boy broccoli stayed pretty mellow today. He found out his older brother, (U.S. Marine) is coming home for the 4th of July weekend. Apparently, he wants to have a special discussion with his younger brother about his behavior.

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Row 3500m- 14:29.6

WOD
21-15-9
Squat clean and press (115#)
Burpees

29:09

Added 20# to my cleans and dropped my burpee "assist" boxes 3".

Did you ever have a WOD where you were purely on "survival" mode ?
That's what this was like tonight. Just happy to finish. But now that I think of it, I'm kinda proud that the thought of stopping never crossed my mind.
Powerful stuff, this Crossfit, huh ?

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[B]Tom,[/B]
I try to work my weaknesses. Coming from more of an endurance background with limited lifting, I've been doing strength cycles for the past 2 years, including Gant Grimes Hybrid, SS, and CFSB. My strength is improving slowly, but improving nonetheless. I find that I can maintain most of my Met Con with much shorter efforts (mostly less than 20 minutes) with an occasional longer one. I must say that I also work things more often that aren't necessarily strengths or weaknesses, but that I find enjoyable and interesting, such as the Oly lifts. Approaching four years at CF and still can't really link DU's, not necessarily because I avoid them or don't work on them, but just can't seem to put it together. Likewise my handstand. I can hold one with minimal contact against a wall, but free-standing seems like a distant dream. I actually work on these a fair amount, but apparently not enough. I still hit PR's on the WOD's, especially those involving more lifting, although not nearly as often as I'd like. I'm also enjoying some new WOD's from CFFB, the Games Qualifiers, or some of the affiliates. Adds some spice and relieves some pressure not having a specific time I'm trying to beat, although I rarely start a WOD without a time or score as a goal.

Nice job on the presses and wtd pu's.

[B]Diane,[/B]
Good to hear that you "can't wait" for a new workout tomorrow. Your motivation seems to have returned.

[B]John W[/B]
Your clean and press couplet with burpees looks like a great one. I'll have to fit that one in soon. Great job! In answer to your question, many times. In fact, probably every time for Murph and the Filthy Fifties, amongst others.

[B]07/02/2009[/B]
CFWU x 15 x 1 set
Bench Press: 44x5x2 sets; 94x5; 114x3; then 134x3; 144x3; 154x3; 161x3 (PR for a triple)
"High" Rep BP: 124x13. Kind of weak on this; didn't recover long enough after the triples.
Met Con: from CFFB, 7 rounds of: 3 Handstand Pushups, 5 Power Cleans, 7 Chest to Bar Pullups. Did HSPU with back of legs against a dowel in my rack and head to an AbMat (most reps). Rx'd weight for cleans was 185#, but since this is over my 1 rep max, scale to 132 lbs, which worked out well. All pullups kipped and C2B. Time = 10:55. Beat my 17 year old son by almost a minute! :kicking0:

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[I][B]090702 THURSDAY

[/B]An Introduction to CrossFit Football.......

[B]Warm-up:
[/B][/I][B]Walking on Treadmill: [/B]10:00 / 4.0 MPH / .65 miles / incline at 1.5% for five minutes, 10.0% for five minutes.
[B]CF Redding WU

[/B][I][B]WODs from CFFB Main Page today...[/B][/I]

[I][B]Strength WOD: (Amateur/Beginner)
[/B][/I][B]Back Squat: 3 X 5. [/B][I]Add 5# to last workout's weight[/I][B]
Bench Press: 3 X 5. [/B][I]Add 5# to last workout's weight
[/I]I did bench presses first - - squat rack was in use.

[B]Bench Press:
Warm-up sets: [/B]45# X 25, 65# X 15, 95# X 5, 135# X 5
[B]Work sets: [/B]155# X 3 X 5. Used 155# as baseline

[B]Back Squat:
Warm-up sets: [/B]45# X 10, 45# X 5, 95# X 5, 135# X 5
[B]Work sets: [/B]155# X 3 X 5. Used 155# as baseline and to ensure weight was light enough for me to keep good form on all lifts. Form check by CF buddy said all was good.

[I][B]Metcon WOD:
[/B][/I][B]10 Rounds for time of:
315# DL X 3 reps
6 Ring Dips
9 KTEs

Warm-up sets (DL): [/B]45# X 15, 135# X 10, 225# X 5.
[I]
Accomplished:
[/I][B]5 Rounds - - not timed (tho approx 8 minutes......)
275# DL X 3 reps
6 bench dips [/B](still some issues with right shoulder)
[B]9 KTEs

Hi-rep set after the WOD of 225# X 10. [/B]Had to break up as 8 + 2 'cause I had to re-grip the bar......

[I]The DLs felt good and I might have been able to do all ten rounds, but I am still leery of tearing my left hamstring - - felt a pretty good pull in it after five rounds. All in all, happy with this first experience with CFFB!

CFFB Broccoli.....:broc::broc::broc:
[/I]

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[QUOTE=Tom Girouard;617551]Quick question. Do you feel that you gear your work outs toward your strengths, weaknesses or both. I find myself working both, but with a definite bias toward my strengths. While there is an effort to improve, there is a limit to the amount of new tricks this old dog can learn. Any thoughts or comments?

Monday did my yoga thing. Check out my instructor on her new site [url]www.sarahloveslife.com[/url] (wfs). She is a little out there but is an excellent instructor. Much of what she teaches goes well with the things I have learned here, especially keeping the lumbar curve, handstands etc...
[/QUOTE]

Tom,
Lots of thoughts on this one. When I first started CrossFit I wanted to learn everything and learn to do it well, I thought if I kept at it I could become an expert at everything, I think the first few months I went overboard with this attitude. I now know that there is so much variation to Crossfit that it would be difficult or almost impossible to become an expert at every aspect. I switched over to following the main site WOD when I became part owner of our affiliate. I really like the aspect of following someone else's programming and not my own. It takes away the temptation to work on the easy stuff and it also makes it hard to spend too much time focusing on ones own weaknesses. Scott made some great points about coming from a specific background and being stronger in one aspect of CrossFit like endurance. I am probably his opposite...I always sucked at endurance but did well in the strength parts...I think that's one of the great things about CrossFit...it's nice to have WODs pop up that you can kill and feel a sense of accomplishment, its also nice to be humbled every so often...I guess thats the beauty of a constantly varied fitness program...it really takes the boredom out. I always look forward to the daily posting of the main site WOD. Sometimes when I think it will be fairly easy I will get surprised, while other times I may surprise myself. There are 2 things I try to focus on doing any WOD, correct form and maintaining a high intensity through the whole WOD. I think its ok to sacrifice good form (to a point) to keep the intensity up, but I sometimes have a difficult time keeping this philosophy in check. I can say for myself that life is simpler following the main site WOD...I just hit them as hard as I can... then go rest, I don't have the energy nor the time to do any extra work on other Crossfit skills.

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Whoo Hoo! Good time this morning!

After Patrick conducted the 6AM North Shore workout (that I did not attend), he drove over to the little gym at the bottom of my street and I got him in for a guest fee as my "workout partner". You can't bring your own trainer to the gym but there's no rule against bringing a friend ;). It is the first time I've worked with Patrick in a gym in 16 months and my first time back in the gym since April (when I started the outdoor workouts). I was so excited to work with him coaching me that I almost couldn't sleep last night.

To evaluate my lifts, we did "Bears" with a 45# bar only:
10 bears
10 jumping pull-ups
8 bears
10 jumping pull-ups
6 bears
10 jumping pull-ups
4 bears
10 jumping pull-ups
2 bears
10 jumping pull-ups

My DLs were good, my push press was decent, my front and back squats were mediocre, and my cleans need a lot of work. I listened to everything he told me (chest up, shrug, etc.) and I absorbed it like a sponge.

The plan was then to practice KTEs but my grip was shot and I couldn't hold on to the bar well enough. So we moved to the dip bars where I did knee raises and other difficult leg raising things.

We ended with the coolest thing: Jiu Jitsu sit-ups (Patrick is a former MMA fighter). Apparently this is normally done with a partner but isn't particularly appropriate for a male trainer/female client situation. So the variation was this: I lie on my back with my knees bent and feet flat on the floor at squat width. I have a dumbbell gripped at each end and extended back over my head on the floor. In one motion, I swing the dumbbell up and forward while I sit up and then keep going until I'm standing. Then you squat back down, roll back onto the floor and swing the dumbbell back over your head. Repeat until exhaustion sets in. I tried to do a few without the dumbbell but couldn't get enough momentum to stand. I'm gonna work on it though.

In future weeks I plan to do the North Shore group workout twice per week and workout with my friend ;), Patrick, in the gym twice per week until my lifting improves to a point that I am confident on my own.

I am just happy as a clam.

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Not a morning workout fan but our box has no evening hours tonight.

WOD
4 rounds for time;
400m run (Subbed 500m row)
21 KB swings (55#)
21 Box Jumps (Subbed 15" step ups)
12 Pull-ups (3 rounds unbroken, 8+4 on last round:kicking0:)
------------------------------
Extra Credit-add per round
12 push ups
15 sit ups

34:43

What's the deal with the broccoli ?

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Wow, this group is buzzing with energy!

Diane, great to hear you are enjoying yourself again. What's a bear? Is this like a bear hug?

Stephen I really admire your energy for these long workouts. I seems like you are always practicing technical stuff and also doing hard work on other things.

Terry, I also enjoy the variety. for years, I did a push, legs, pull cycle every week. I haven't done a bicep curl in 9 months.:eek:

Charley, Scott and others thanks for all the clarifications on the concept II rower.

Did the main site WOD today. This is another one of those workouts that looks so easy-----until it's not!

75 power snatches with 75 lbs. for time. This one took 11:09. I had to break every ten or so to catch my breathe. My HR was around 150 BPM at the end of each.

Heart Rate monitor. From age 42 to 53, I did triathlons. During that time, I did every workout and most races with a heart rate monitor. My training and assessments were all heart rate based. So when I started crossfit with its may timed workouts, I bought a cheap upgrade and have been using it since. I knew precisely how the heart rate monitor fit into the periodization of training for endurance sports. I'm not as sure here.

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[B]Pat[/B] - A "bear" is one exercise that combines multiple lifts. See the "Bear Complex WOD" in the WOD section of the CrossFit Exercise and Demos. I did mine slightly differently than the video in that I did a deadlift at the beginning of each rep - I did deadlift, hang power clean, front squat, push press, back squat into a back jerk. The hardest thing for me was maintaining the grip.

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Cindy
5 pullups
10 pushups
15 squats
AMRAP 1n 20 min
16 rounds thats a pr for me, beats my 12 from the last time I did Cindy
maybe because I did it at the Box. Put Im sure the training is paying off

have a big and happy 4th everyone

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[B]2009 07 03[/B]

Had to submit to that torture known as “running a few chores” with the wife. Was gone all day and did not get to work out until evening.

WU: 5 min rowing at easy-moderate effort, 800m jog/run which felt terrible, 3xCFWU

[B]Deadlift[/B]
WU: 135x5, 205x3, 225x2
Working: 260x3, 275x3, 290x3 heavy but felt good. Yeah baby!

[B]Deadlift[/B]
225x12 - 1 min rest - 225x9 - 1 min rest - 225x6
Hard work but got through t very strongly. Could have gone heavier maybe?

[B]4x200 m runs[/B] (remeasured actually 210m) w/ a nice uphill grade
1 - 39.4
2 - 44.9
3 - 46.6
4 - 46.8

[B]HSPU play.[/B] Tried progression kneeling on bench. That was a bit too easy. Didn’t have anything higher to kneel on so tried hanging from some bands attached to my pull up bar. Very difficult to get into position not to mention clumsy. Got scolded by the wife for exposing my thick skull to the possibility of hard impact to the concrete floor. Oh well.

Probably not smart to run after deadlifts. Should have done Tabata push-ups/sit-ups. Running definitely aggravates my hip bursitis (but it is slowly getting better).

Lots of hard work going on in our group.

[B]Semper Fi Broccoli[/B]
:broc::broc::broc::broc::broc:

Our young trouble maker had a long talk with his older Marine brother. He’s been quiet and pensive all day. BTW his name is Brad. The other broccoli guys are named Tyler, Anthony, Luther, and Eric.

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[B]Friday 090703[/B]
"Randy"

75 pound Power snatch, 75 reps for time.

4:38 rx'd

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[B]Scott,

[/B]Bet that one-minute "spanking" you gave your son kinda hurt......:D Awesome - - Old guys DO rock! Nice work!

[B]Terry,

[/B]Great explanation of your philosophy on doing CF. Makes a lot of sense and provides some advice perhaps I should follow. I tend to lose focus too much of the time, especially with all that's going on in my life right now. BTW, fantastic "Randy" time!

[B]Diane,

[/B]Great to see you hard at it! Great job on the Bear/JPU workout and for being able to work out at your globo with a "friend."

[B]Pat,

[/B]Thanks for the kind words....I am one who will tell you flat out, that I need all the technical work I can get. Strength is coming.....slowly, but I'm finding the technique is starting to pay off.....

Great job on the Main Page WOD! It does look like a beast. As for heart rate, I always did the same as you, though I never ran triathlons or any other long distance. Enter my first month or so of CF.....my HR went through the roof on everything I tried to do. I think I was at or above 160 BPM several times. Now I just run out of breath. HR still gets up there pretty high (140 - 150+) but I recover pretty quickly.

[B]John,

[/B]Props on the 16 rounds of 'Cindy." Great job!

[B]Charlie,

[/B]Lots of great DL stuff goin' on! The higher-rep sets are a really good way to "drive home" muscle memory and CNS stimulation for the heavy stuff you already did.

Love the "Semper Fi" Broccoli! I think more are in order.....Heck, pretty soon we'll have a squad, or platoon, or ?

:broc::broc::broc::broc:
________________________________________________
[I][B]
090703 FRIDAY

CFFB Workout

Warm-up(s):
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]Walking (Hamster Trainer): [/B]15:00 / 1.0 miles / 4.0 MPH / Incline - 1.5% for 10:00, 10.0% for 5:00.
[B]CF Redding Warm-up

[I]Strength WOD: Push Press 5 X 3 (Amateur)
[/I][/B][B]Warm-up set: [/B]45# X 15, 95# X 5
[B]Working sets: (all at 135# and cleaned for 1st rep of each set from ground): [/B]4 + Fail, 5, 5. [COLOR=Red][I][B](PR for reps;[/B][/I][/COLOR] [I][COLOR=Red]The [B]3 cleans[/B] were a [B]PR[/B] [B]by 24 pounds!)[/B][/COLOR][/I]

[I][B]Daily WOD: Power Cleans @ 75% BW (150#) for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

[/B][/I][U]Accomplished:[/U]
[I]Since 150# was above my max of 135#, [B]I[/B][/I][I] [B]used 120#[/B] (9# more than last week's "Grace")[/I]
[B]Time:[/B] [B]10:48[/B]

[I]Happy with todays' workout. Too fried to do anything else, though.

[COLOR=Blue][B]HAVE [COLOR=Black]A [COLOR=Red]GREAT [COLOR=Blue]4TH [COLOR=Black]OF[COLOR=Red] JULY, [COLOR=Blue]EVERYONE![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/B][/COLOR][/I]

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Resting today.

Since I'm firmly off of the NSAIDs, I may need to do a special workout later on to soothe my aching glutes - AMGAP Pinot Noir.

[B][SIZE="2"]Terry [/SIZE][/B]- You tore up Randy. I looked at Logsitall to see where you ranked for everyone doing Randy yesterday. You rank 11th out of EVERYONE who logged their Randy performance. And the average age of the entire top 20 is 31. You are truly amazing! Someone should be doing a Journal article about you.

Charlie - Nice DLs (my favorite lift). Also, I have to second your wife and advise you not to clonk the noggin on the concrete.

Mark - I miss you and hope you're having a great 4th!

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Hi Diane,

Good to see you posting and taking a rest day!

I agree with you about Terry - - he is an "Over 50 Poster Child" if there ever was one!

Have a great 4th!

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great time for Randy Terry

Today @95# three rounds for time
15 push jerk
20 lunges bar racked
15 SHPDL
17:29

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Diane, Steve and John...Thanks for the props. I never looked at the stats, but thats interesting. We have a guy in our box who is 45, he is 6'5" and weighs 300, he was about 340 four months ago when he started CF. He cranked out a 4:28 on Randy. My goal was to beat him and I was bummed when I was finished seeing my time was 10 seconds slower. It helps have the younger guys in the box keep me going, they know when I beat them I like to rub it in :)

Nick one of our trainers did 3:55, that was fun to watch.
[url]http://crossfitexcel.typepad.com/my_weblog/2009/07/wod-7309.html[/url] (wfs)

[B]Saturday 090704[/B]
"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

33:50 rx'd
tired today, the running always kills me

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[B]2009 0704[/B]

[B]"Randy"[/B]
75 pound Power snatch, 75 reps for time

WU: 100m row at mod-effort pace, 3XCFWU+ some Burg. elements

[B]Time: 9:02[/B]

Then some muscle up progression practice. Started kneeling on floor and pushed up with toes as required. Snapped of a couple of good one at first. Did maybe 10 or so.

Have to ask, Pat and Steve, why are you concerned about heart rate? Studies have shown that perceived effort is just as accurate, plus it seems to me HR will artificailly hold you back. Just curious.

[B]Power Snatch Broccoli[/B]:broc::broc::broc::broc::broc:

No broccoli stories today. He's helping me do brake jobs on a couple of cars today.

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so for this group of hyperactive middle aged people, a holiday is just another opportunity to kick *** thru another work out!

Today's workout is "Badger". It's named after a Navy Seal who was killed in action at the age of 27. He was a committed crossfitter. My hat's off to him. This was a tough workout. He lost his life in Iraq. I thought of doing this outdoors today. I could have arranged some of the equipment. Checked the weather today in Iraq. It was 109, Here in Phoenix it was 107. Then I remembered this guy was a Seal and I'm not.:notworth:
So off to the gym.

The work out called for 30 reps. of clean, 30 pull ups, and 800 meter run for 3 timed rounds. I made a few changes: did power cleans, pull ups were done in neutral hand position, and trotted on a treadmill for a quarter of a mile. I finished in 31:24. I was cooked at the end.

Celebrated on a non-Paleo meal of short ribs, corn, potato salad, and cake. Hope you all had as much fun today as I did. :kicking0:

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7/04/09

Row 45 min-10105m

Hope everyone had a safe holiday.

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[B]Rest Day[/B]

Sore, but not from "Randy" but from muscle up practice!

Bought some new running shoes, barbell clamps, Iron Woody bands, and a couple of weight lifting books.

Shoes are [URL="http://www.footlocker.com/catalog/productdetail/model_nbr--94891/sku--200131/cm--GLOBAL%20SEARCH%3A%20GENERAL%20SEARCH/"]Saucony Shay XC Flat[/URL]. (WFS) Very minimalist shoe.

Barbell clamps are from Rogue. I have been using some cheap spring clamps and I got what I paid for. BTW, I highly recommend Rogue. May not be the cheapest, but their professionalism and service make up more than the difference.

The Iron Woody bands are the #1 bands which are one step lighter than the lightest band I have now. It should help in the transition to full up kipping pull-ups.

The books:
[I]Starting Strength[/I], by Rippetoe. I already have the first edition, but this second edition has more info in it.

[I]The Strongest Shall Survive[/I], by Bill Starr. More weight lifting advice, old scholl style. He has written several CF Journal articles.

Hope everyone had a great weekend. I still get one more day off. :kicking0:

Later.

The Broccoli Boys are taking the day off. They've earned it.

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Box was closed again today. At home workout;

Nordic Track: 50 min - 3.5 miles
100 sit ups.

Got "Josh" scheduled for tomorrow. Anybody else having a hard time with overhead squats ? My shoulder flexibility is lousy.
Any tips ?

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On the previous discussion about older Cross Fitters, see CF Journal video on Jacinto. He's 69 years old and is very tough and strong!

For all you Ibuprofen and Aleve fans, watch Kelly Starrett's latest CF Journal video. I may never use the stuff again!

Here's a question I'd like to throw out. Do you find that Cross Fit has had an effect on your cognitive abilities and clarity of thought? For me, it has had a profound effect. Most significant is my situational awareness. It's almost like I see situations or events in detail but also the big picture at the same time. Like seeing the forest and the trees simultaneously. Also, my memory has improved. Just wondering if anyone else has experienced anything similar.

:)