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Ok [B]Mr Burch[/B], I have to ask? What is a Mega Burpee??
And [B]Diane[/B] a bulgarian - its a one legged split squat? Hungarian is up on the toe?

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John, good luck with the knee.

Today I was scheduled to do a Crossfit Total. However, keeping my promise to the P/T, I decided against an all out effort until all the body parts are in the right allignment. So I changed the work out to: 3 X 3 x lifts for BS, OHP, and DL.

BS 3X 3X 275
OHP 3 X 3 X 155
DL 3 X 3 X 335.

My practice prior to the main set was to do standing back curves. After a few dozen of these, then hang on a bar and do the movement. This is the first part of the kip swing which the P/T is teaching me. For some reason, I have always tried to initiate a kip by swinging back, not forward in the hang. A few months ago I was doing this swing thing and got a power rack to start tilting.:yikes:

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10/13/09 - Rest Day

10/14/09

Row 30 min- 7428m

WOD
10 Rds for time
15 DL @ 135#
15 Push ups

26:44 (Should have been better, my back took control of my mind !)

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10-12-09

Ab Planks - Day 12: 1:30,1:30, 1:00, 1:00,1:00 then later 2:00, 1:00, 1:00, 1:00, 1:00 = [B]12 minutes[/B]

10-13-09

Ab Planks - Day 13: (throughout the day) 2:00x2 and 1:00x10 = [B]13 minutes[/B]

10-14-09

[B][U]Warmup[/U][/B][LIST][*]2 min. wall ball[*]12x neck mobility movements (3 directions)[*]12x shoulder dislocates[*]12x 10# windmills (L&R)[*]12x 12 PLU[*]12x PU[*]12x lunge (alternating L&R)[*]12x SN balance (PVC)[*]12x Russian leg thrusts (L&R)[/LIST][B]SP[/B] 45#x5
60x3x3

[B]SQ[/B] 85#x5,
3-3-3-3
105-125-120-120

[B][U]WOD[/U][/B]
7 RNDS for time[LIST][*]7 WB 20# (subbed 12#)[*]7 PLU [*]7 split jerk (PVC) alternate fr. leg each rnd[/LIST]Time: 15:25

Ab Planks - Day 14: (throughout the day) 2:00x1 and 1:00x12 = [B]14 minutes[/B]
___________________________
[B]Diane[/B] - happy belated BD! (my old box did AMRAP in 10 of 45# thrusters for the birthday WOD)

[B]Everyone[/B] dealing with knees, back, and healing.... -hang in there and good work with what you've done.

[B]Deb[/B] - your going strong...good work!

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[B]10-15-09[/B]

Biked to gym. Had a bit of a BoW (Box-o-Wine) headache which was exacerbated by the heat and car exhaust. When I got to the gym the manager grabbed me and told me they (Ft Stewart MWR) just purchased a bunch of Crossfit equipment and were putting it in a raquetball court at another location...rings, bumper plates, k-bells, C2's, etc. Excellent news. They will open next week once they get the mats down. MTF re: same.
WU:
C2 @ 5.5 damper 500m 2:18. My goal is to break a 2:00 500m. I just can't seem to pull it off...I think my PR is somewhere around 2:07. What's the trick, [B]Diane[/B]? Besides, row faster, I mean.
5-5-7 DH pullups
5-5-10 dips
5-10-15 BW squats
5-5-5 each leg Bulgarian lunges

WOD: 5 rounds for time
#135 Hang Squat Clean 15 reps (scaled to #75 after first round)
30 pushups

22:33.8 The wheels came off after round three and I lost some time changing weights out after round one. Pretty smoked by the end. Biked home.

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Since last post,

Tue, Oct 13
Freddy's Revenge 135# 9 mins 36 secs

Overhead Squat 3-3-3-3-3
65 lbs, 65 lbs, 75 lbs, 75 lbs, and 85 lbs

Mon, Rest

Sun, 40 min elliptical

Sat, Oct 10
Pull-ups 3 Rounds AMRAP 55

Max reps 3 rounds, 5 min each round,
Runs 400, Max Effort Box Jumps, Push-up, Sumo Deadlift High

We (TriCities CF) start a new 8 week challenge this weekend. Format similiar to games.

Event 1:

Max effort load: "floor to overhead two hands anyhow"....(15 minute time cap)

-Load must reach full lockout, and lifter must be in control of the load during the lockout!

Event 2:

Complete 10 rounds of "Cindy" as quickly as possible....(15 minute time cap)

-1 Round of "Cindy" is:

-5 Pullups
-10 Pushups
-15 Squats

-This event will be time based.

Event 3: TBA....

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Greetings everyone, my name is Daryll and I've been "lurking" here for about a week or so. I'm 56 years old and have been crossfitting for about 6 weeks. Since I lost over 90lbs in 2005 I've pretty much been a cardio junkie. That is, until I started crossfitting. I've never been very active and I still consider myself a newbie when it comes to anything athletic.

It's been hard to reconcile my love for longer periods of cardio and crossfit. I'm still working on that. No doubt, at my age, crossfit DEMANDS recovery and rest.

From what I've read on this message board, I do share quite a bit with most everyone here (except for the awesome times & lack of major scaling) and I look forward to sharing encouragement and resolutions to the various aches and pains we "old folk" experience. i.e. I've been taking mega doses of fish oil per the last Dr. Sears lecture on battling inflammation. As a result I believe my truly screwed up right knee already is doing much better. I also need to know; Diane M., Exactly what kind of procedure did Kelly Starrett do to help?

While I'm very strong in the cardio end of fitness (I raced Sears Tower in 20:37 and place 114 of almost 2,000), I've got a long way to go to work on my physical strength. My first crossfit total was 395. I'm pretty sure I'll manage 500 on the next and be into 600 before the end of the year. A lot of my problem was lack of form & just plain fear on the BS & DL.

I'm lucky to be going to an affiliate with a great coach.

In any event, to get to the business at hand;

10/15/09 – “Crossfit” Rest Day
A.M.
W.U. 30 Push ups, 20 Squats, 5 Pull Ups
Daily Cardio:
20 minutes of speed bag,
10 minutes jump rope.
1 mile on treadmill (7:30)

Lunch. (I’m very fortunate to have a fitness center where I work)
Inspired by John W’s 7428 30 minute row yesterday:
30-minute row – 7245m (P.R. by 28m)
AWESOME row John!:notworth:

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Daryll...Welcome. If you love cardio, you'll love metcon workouts.

Scott...Getting better times on the C2 is not necessarily a matter of going faster. I use method I learned from one of the CF C2 videos. It's a 3 count motion. 1 and 2 are consist of the pulling portion. My "1" is a long powerful push. At this stage I like to think in terms of doing a power clean. The idea is very similar. That is, you're pushing hard against the foot rests with the balls of your feet, just like the initial part of a power clean. Your arms are and hands are just for hanging on. The "2" is shorter with a smooth transition beginning with the arm pull (or there about). I try to continue, as much as possible, the momentum of the initial pull. If you watch the power graph on the display you can tell when your legs start running out of extension and the arms take over. Ideally, this curve should be smooth as possible. The "3" count is the same length as the "1" count and is the recovery back to the beginning of the stroke. If you rush this too much you will definitely run out of gas quicker. Contrary to most CF moves, let your back curve (as opposed to locked rigidly upright) until the finish of the stroke or you'll waste usable stroke length. Recurve your back again on the recovery. My max stroke rate on all out efforts, especially on short sprints is only about 25 - 27 strokes per minute. Higher stroke rate does not equate to better times. It's like spinning a bicycle tire with your hand. Can you spin it faster by lots of quick little jabs or steady measured pulls? Try it with your bike. Lastly, set the damper to 3.5 to 4 (C2 recommended). I keep mine on 4. Hope that wasn't to much a rehash. I started writing and got carried away.


Today
10 min elliptical/13 min running.

Tried some pull ups. Thinking that doing kipping PU's probably aren't a good idea yet, I did three regular. It's amazing how much work your abs do even on these. That kind of hurt a bit, so I stopped.

Deadlift
3 x 5 x 225
1 x 315

Push ups 3 x 10

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[QUOTE=Daryll Krivanos;680742]Diane M., Exactly what kind of procedure did Kelly Starrett do to help? [/QUOTE]

Oh, I just asked who she is. :) Apparently she is anti-ibuprophen, but I haven't really read anything she's written. And what the heck kind of rest day is that?! ;)

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[QUOTE=Diane Mahoney;680784]Oh, I just asked who she is. :) Apparently she is anti-ibuprophen, but I haven't really read anything she's written. And what the heck kind of rest day is that?! ;)[/QUOTE]

Oops... Sorry Diane, I misread post #2156... My question should have been directed to Bill H.

B.T.W. - I did say I was still working on my cardio habit :whistlin: