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[QUOTE=John Warkala;619125]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 ?[/QUOTE]

John,
Check out “How to Shoulder Rehab” on [url]http://www.dieselcrew.com/how-to-shoulder-rehab/[/url] It is a 7 day program for shoulders and will really help your shoulder ROM and strength and any problems you may be having. Whoever put this together really knows shoulder anatomy and function. Very thorough.
Bill

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Today - 07/06/09
6AM group workout on the North Shore

WU:
Jumping Jacks
Front to backs

1-10 Burpee Breathing Ladder (harder than it sounded especially because I tend to be a gasper)

[B]WOD[/B]:
1 round FGB variation: One minute at each station of
OHS
Bench jumps
Push-ups
Air squats
Burpees
*90 seconds "rest" between each station but that included running down to the river and back up the hill.

40-29-21-49-12; 161 total
It took me about a minute to do the hill runs so I had about 30 seconds of rest between stations.

I don't know where I placed - Most of the others "lost count".

Whoa :eek: - I watched the Kelly Starrett piece in the Journal and I am really glad I'm off of the NSAIDs. I wish I would have done it sooner. Oh well, I can only go forward.

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I am back from Italy. I have done zero Crossfit for the past three weeks. I have eaten crazily and loved it. Gelato by the score, wine drinking, pizzas, pastas, and bakery treats. My weight is exactly where it was 3 weeks ago. For that I am thankful. My strength and endurance has surely suffered. I have not done a pull-up in three weeks. I did a 2-mile run for fun one day in the hills around Malcesine. I hiked 3 hours down Monte Baldo another day. Walked all over Venice, Verona, Rovereto, Malcesine, Milan. A couple of times I did a few sets of push-ups on the shore of Lake Garda. My vacation has been wonderful. I am ready to Crossfit again. I will be easing back into it, as I learned before this big break that I need to manage my rest and recovery differently than I had been.

I have reviewed the postings of the past 3 weeks, and have to say that I am completely intimidated by everyone's level of work. Terry continues to amaze. Congrats on the Level 1 Cert. Welcome to John W.

Diane, sorry to hear about your husband's illness, but very glad to hear that things seem to be going so much better. Also nice to read of your continued Crossfit enthusiasm.

Stephen, you just keep getting stronger. Awesome!

I look forward to posting my first workout. Don't know if it will be today or tomorrow. The jet lag thing is not easy for me. My brain feels like it is screwed in backwards.

P.S. I don't know if anyone of you check this sort of thing, but the Over-50 Crossfitters thread is has really moved toward the top when you look at total views for the different Workout Log threads. Glad to see everyone has so much interest it what it is like to Crossfit when you are over 50. Everyone who posts here has really been sharing lots of great information over the past months, and I look forward to continuing to learn from and be inspired by all of you. Now I will go take a nap.

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After a great 4th, I have the following to report.

On Friday, got together with a group at the stairs. Brought along my 20 yo daughter who is a nursing student at Loyala in Chicago. She is also in NROTC and is getting ready for her summer cruise. She will board a ship in Rio and sail with them for a few weeks. Comes back via Chile. I sure wouldn't mind going to Rio. Have this visoin of Ipenema Beach that I can't get of my mind.

Anyway, we did the following: 3/4 mile run, then up the stairs for 10x pull ups and knees to chest, down the stairs, 200-300 m run the the "exercise area" for 15 box jumps, 15 air squats, 10 dips, 10 clean/jerk w/ 75# and 10 burpees. Then we repeated the whole thing including the 3/4 mile run. Then it was back up the stairs for 15x pull ups and ktc, down to the "exercise area" for another round of jumps, squats... then back up the stairs for 15x pull ups and ktc, back down to the "exercise area" for another round of jumps, squats... and finished up with about a 1/2 mile run. That was brutal, but my daughter hung with the big dogs. Total work time about 50 minutes.

Saturday went back to the stairs by myself for my version of "Stairway to Heaven" less burpees. [url]http://trinitytraining.blogspot.com/search/label/stairs[/url] (wfs) 21-15-9 of 55# kb snatches (each hand) at the bottom, 3 stairs and 21-1-9 ring dips at the top. Total work was 45 snatches (each hand), 9 stairs and 45 ring dips. Everything was unbroken except for the first set of dips 15/6. Good pump.

Sunday worked out in the yard with my 13 yo son and wife. We had 30 cy of mulch delivered and it needed to get spread. Talk about virtual shovelling, got an excellent work out with a pitch fork loading the wheel barrows. We worked from about 11 to 4:30. Didn't finish so I was up this AM at 6 to load some more. Worked for about 1.5 hours then off to work. May take the day off in the gym. Will only be missing yoga.

Charlie, as for a heightened sense of awareness, in general I believe intense exercise does wonders for every part of the body, including the cognitive senses. Nothing empirical, only gut feeling. I have Alzheimers in the family so I am acutely aware of memory loss, etc... I do and will continue to do those things I believe will help with my physical and mental well being.

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:D:D [B]Mark is back![/B] :D:D
And looking pretty happy in that new avatar!


[COLOR="Blue"][B]CrossFit Games Poll – Pick the winners![/B][/COLOR]
Is anyone as fascinated by the CrossFit Games as I am? If so, who are your picks?

For example –
1) Who do you think will win? (male and female)
2) Who would you LIKE to see win – any sentimental favorites?
3) Is there any chance a dark horse will emerge? Who?

1) I am picking Gillian Mounsey and Josh Everett to win – going way out on a limb there, huh?
2) For the men, I‘m rooting for [B]Breck Berry[/B] who is Mark’s cousin. Go Breck! Go Breck! For the women, I’m rooting for Kallista Pappas who had the most inspirational performance in last year’s Games
3) My dark horses are Jeff Leonard and Krista Colson
And unrelated to winning, my pick for best looking is Blair Morrison (can I say that?)

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Charley, like yourself, I notice the cognitive and affective benefits of exercise. Stress is eminently more bearable with exercise.

Mark, good to see you again.

Did today's workout from the main site. I watched the videos on push press and push jerk a few times.

The main set was and the results were:

Press 1 X: 135, 135, 155, 185, 195-F
PuPr 3X: 135, 135, 155, 175, 185-F
PuJk 5X: 95, 105, 115, ---, ---

On the last two sets of push jerk, I ran out of time and my form was off. I kept jumping into a sumo position. I'll have to go back and practice with without weight and keep my legs closer together. I did 2 months of 1:1 with a trainer several months ago and this was one of the those moves that I struggled with.

Anyone have an idea of how a proficient weightlifter would progress with this WOD. I was thinking that the amount of resistance would go up across exercises, not down. Any thoughts?

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Welcome back Mark glad to hear you had a good time

WU 33333 overhead squats I have never been good at overhead squats but
I was able to hit a PR of 95# for the last 3, not a lot of weight but I feel
good about it
today at the box 185# DL 10 -9-8-7-6-5-4-3-2-1
Pullups 1-2-3-4-5-6-7-8-9-10
time10:29

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Bill- Thanks for the link on the shoulder stuff.

Scratched "Josh" today, instead;

Row 5k- 21:07.4 (I know I row a lot but I've had a Concept 2 in my TV room since 1995. I started rowing on an original model "A" around 1985. Rowing was always my primary "cardio" exercise before I saw the Crossfit light)

"Widowmakers"- Back Squats, 1 set, 20 reps - 205lb.

And then just to earn some more Weight Watchers points
5 rounds (Not for time, just slog through)
100 rope jumps
10 pull ups
10 pushups
10 sit ups
10 air squats

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[B]2009 07 06[/B]

WU: 1000m row, 3XCFWU

[B]Back Squat[/B]
WU: barx5, barX5, 95X5, 95X5, 125X3, 135X2, 225X1
Working: 240X5, 247.7X5, 255X5 (damn that felt heavy)

[B]Tabata Push-ups (reg / knee):[/B] 21/0, 12/10. 6/2, 2/3, 2/5, 1/5, 1/5, 1/5
Still improving. Did at least one on every set. +8 on reg push ups. Wanted to do better but was a bit spent from the squats.

[B]Tabata Sit-ups:[/B] 17, 14, 11, 9, 9, 8, 8, 9, 8
+8 improvement from last week.

[B]Double Under Practice:[/B] Did 4 sets, 10, 13, 20, 18. Was more relaxed on last two sets.

I am going to reduce skills training down to three key exercises: pull ups, double unders, and muscle ups. Pull ups will be emphasized.

[B]Mark[/B]...so glad your home. Looks like you had a wonderful vacation.

[B]Pat[/B]...Ideally you should be using the same weights from press to push press to push jerk. With good technique, the push press will allow you to get more wt overhead than the press. And the Push jerk will likewise allow you to get more wt overhead than the push press. In this WOD, the reps increase so the wt should more or less stay the same. Somewhere there is a video with Coach Glasman (I think) explaining the relative efficiency of each move. Both the PP and the PJ rely on an explosion of power from the hip drive. Additionally, the PJ adds the dimension of getting yourself under the bar quickly in anywhere from about a half to one quarter squat. There's a couple Jolie Gentry videos that really helped me. I even finally figured out what "muted hip" was from watching these videos a couple of times. BTW those are some huge wts on your presses and PP's.

[B]Welcome Home Broccoli[/B]
:broc::broc::broc::broc::broc:

BTW, turns out Brad Broccoli is not the father of Chiquita Banana's baby. Lucky for him. Seems that little talk with his Marine brother did some good. Brad is talking about going back to college and wants to go to a Level 1 Cert.

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[I][B]090706 MONDAY

[/B]Back at it today after two rest days and three DAYS of cheat meals......I gained 5 pounds! Sounds like "felony stupid" best describes my actions..........

[B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2/6 miles
[B]Walking/Running (Intervals): [/B]20:00 Total. 5:00 minutes at 10.0% incline.
Walks @ 4.0 MPH. Intervals: Run 30 sec @ 6.0 MPH / rest 30 sec (4 MPH walk) X 3; Run 1:00 min at 6.5 MPH / rest 1:00 min X 3 (4 MPH walk); Run 1:00 min at 6.0 MPH / walk 1:00 at 3.2 MPH. Total distance = approx. 1.4 miles.
[B]CF Redding Warm-up.
[/B]Subbed Stability ball sit-ups X 25 for GHDs.
[B]Thruster Challenge, Week 1 day 1 = 9 @ 75#.

[/B][I][B]Strength WOD: [/B][/I]
[B]Shoulder Press 1, 1, 1, 1, 1, 1, 1
Push Press 3, 3, 3, 3, 3
Push Jerk 5, 5, 5, 5, 5.

SP Warm-up sets[/B]: PVC X 15, 45# X 10, 95# X 5, 135# X 3
[B]Work sets: [/B]140 X F, 140 x F, 135 X F.......switched to 3 X 5s with 115#
[B]115# X 3, 3, 3, 3, 3.

PP:
Work sets:
[/B]135 X 3, 140 X 3, 145 X 3, [COLOR=Red][B]150 X 2 (PR)[/B][/COLOR] (failed on 3), 150 X Fail X 3.
[B]Hi-Rep Set: [/B] 115# X 10 (got 8, failed on 9 and 10).

[B]Kipping Pull-ups: [/B]10, 10, 12, 10, 10, 13, 7, 3 = 75!
(threw these in with the rest of the work-out).

[I][B]Note: [/B]Started running out of steam and realized I hadn't had more than a cup of coffee all day.......(started my WO at 4:00 p.m.). Combine that with the poor eating of the last three days.........[/I]