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Ok, did 25 jumping pull ups, lowered as slow as possible. 1:43

50 air squats to bench, 50 to 16" box, 2 x 50 to 14" ball.

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Thx to those recommending the videos of Kelly Starrett. Awesome stuff. In particular was his latest video post regarding lack of hip mobility. This is something that I know I suffer from and is hampering my ability to do proper squats ( and thus affecting about 80% of all crossfit workouts).

Friday -
Had an excellent 4 mile run on the treadmill. 1st mile was @ 9:30 and I was able to regularly crank it up after that. Finished in 31:54 and I know my last mile was run at @ 7:15. Due to knee issues this was the first kick butt run I've had in over 6 months.... felt great.

Saturday -
Did 10 x 13 flights of stairs to train for my upcoming Sears Tower (Willis Tower) stairclimb. Finished in under 45 minutes. Average ascent was 2:15 with my best being @ 1:50. Unfortunatley I have to spend more time going down than I do up (going down is VERY hard on the knees).

Sunday -
WU
Jump Rope 250 singles
Front Squat 65lbs 10 x 3 (Working more on squat form than worrying about weight)
WOD - Helen
Three Rounds of:
400m run.
21 KB Swings (sub 35lb Dumbbell)
12 Pull ups
17:55
Pull ups were the bottleneck. Last set were 3+3+2+2+2
Cool Down was working on DU's with "Billy Banks" video.

Today -
WU
3 rounds of
10 Pushups
10 Squats
10 Burpees

WOD - 3 station Tabata Workout (20/10 at each station x 8)
Box Jumps
SDHP
Push Press
(Lost count but was a real challenge)
Cool down - 10 pushups, 400m run, 10 pushups.

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Cindy
16 rounds
m/55/178 crossfit Chestertom

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[QUOTE=Daryll Krivanos;682648]

Saturday -
Did 10 x 13 flights of stairs to train for my upcoming Sears Tower (Willis Tower) stairclimb. Finished in under 45 minutes. Average ascent was 2:15 with my best being @ 1:50. Unfortunatley I have to spend more time going down than I do up (going down is VERY hard on the knees).
[/QUOTE]

Sears Tower is across the street and down the block. When is the climb? I sometimes workout in the club in the basement (-3 level).

Jeff

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[QUOTE=Pat Quigley;682578]welcome to all the newcomers. Congradulations, you made it here.

did the 091019 workout. 1-1-1-1-1-1-1 for weighted pull up.

did 65-70-75-80-85-90-95f-95f. Getting closer the 95 (where I failed last time). Got my nose over the bar, but not my chin.

Did CF warm up. 4 X 50 Jump rope singles (no pain!). Closed out with 2 X 500 row (2:06 and 2:04).

Shoulder ached from PT on Thursday so I did little over the weekend. A little tender doing push ups.[/QUOTE]




You strapped on 90lbs and did a pull up? Friggin' awesome!

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10/19/09
Warm up:
KB drills
+
5 rounds:
10 dips
10 pullups
25 sit ups

WOD
2000m Row (7:49.7)
100 Double unders or 500 Single unders
1 mile run (Subbed 160 step ups)
1000m row (3:48.7)
50 DU or 250 SU
800m run (subbed 80 step ups)
500m row (1:44.5)
25 DU or 125 SU
400m run (Subbed 40 step ups)

38:22

I normally substitute rowing for running. But with rowing already incorporated into the WOD, I went to my secondary substitute, step ups for the run. At the pace I do step ups, 40 step ups is a time equivalent for a 400m run. I don't know if the actual work performed is more or less but that calculation is for another day.
My time was pretty good relative to the rest of the folks in our box and I chalk that up to my bum hip which forces me to practice my rowing and single unders, a lot. Double-unders and running are still verboten.

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[QUOTE=Jeff Kilinski;682743]Sears Tower is across the street and down the block. When is the climb? I sometimes workout in the club in the basement (-3 level).

Jeff[/QUOTE]

Wow Jeff, you live in the stairclimbing capitol of the world!...I'm so jealous!

The climb is November 15. Here is a link to the event site: (WFS)
[url]http://ric.convio.net/site/PageServer?pagename=deploymenthome[/url]

It's an amazing event.

Words fail to describe the experience of climbing ANY 60+ story skyscraper for time (Willis is 103 stories) . Nothing like it... I'd encourage any athlete to try a major stairclimb at least once.

See [url]http://www.towerrunning.com/english/races.htm[/url] (WFS) for races around the country. (anything above 600 steps is good at around 30+ flights.)

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Monday
I did weighted pull-ups but did not go for a max. Just did 1-1-1-1-1....
for 10 reps with 30lbs.
Really sort of a rest day.

Today I did Tabata Something Else
Pull-ups 5-4-4-3-3-2-2-3
Push-ups 10-10-6-6-5-5-5-5
Sit-ups 10-10-8-10-8-8-8-8
Squats 11-12-11-11-11-11-11-12
Total: 238

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Just caught up on everyone's posts from the last several days:

[B]Deb[/B] - Re Bulgarians and Hungarians, we are going to do a demo video which I will link to. "Bulgarian" is the real name of a BW exercise but "Hungarians" are something we do in conjunction with Bulgarians and we don't know the real name for it, so we made up the name "Hungarians" because we thought it was funny :D
[B]Scott[/B] – BoW headache – hilarious! Re rowing faster, I agree with Charlie and I also have these tips that I learned at Three Rivers Rowing Assn and through CF Journal videos: After your pull, get the handle away from your body as quickly as possible. Practice it several dozen times - sit back in the full extension position and just using your arms, pull and release, pull and release, with the release happening as quickly as possible. Also, you can gain time by lengthening your stroke just one or two inches: Sit back on the seat rather than forward; After your now quick handle release, lean forward until the handle passes your knees (known as "body-over"). Don't start your slide forward until this has happened. Now when you do slide forward, the handle will be closer to the catch, thereby lengthening your next stroke!
[B]Charlie[/B] – So glad you and the broccoli boys are back in action. Stay away from that damned elliptical though – because of the unnatural motion, it can f-up your knees.
[B]John W[/B] – 100,000m rowing?!?! Wow!! And even though less than a PR, wow on the 910 CFT
[B]John B[/B] – Oh man, that mega-burpee thing should be illegal! I did one to try it out and decided never to do another one again!
[B]Pat[/B] – I agree with Jeff that your weighted pull-ups are awesome.
[B]Jeff [/B]– I really love your box-jump avatar. How high is that?
[B]Terry[/B] – I really love your new avatar as well
[B]Daryll[/B] – Welcome!

I missed some workouts recently due to an extremely hectic catering schedule and some really unappealing weather. Worked in some running, steps running and DU practice so as to not be a complete blob.

Then I experienced two freak occurrences – On Sunday at my catering event, the client’s stupid dog BIT me! :censored::censored::censored: I cleaned it up with dish soap and paper towels and went on with work. I got home late Sunday night and my husband nearly had a heart attack when I told him I was bitten by a dog. He took off work yesterday and took me to the doc where I received a tetanus shot and a stern lecture on the seriousness of dog bites. After we got home, I was out in the backyard watching my husband chop wood and a bee got into my sweatshirt sleeve and stung me. :censored: I’m allergic, so off to the hospital we went. After we got home from that, I stayed inside and watched TV.

Except for my left arm (tetanus shot and bee sting), I’m feeling good today and will be off to the gym in about an hour. I’ll post results tomorrow as I think I’ve used up my allotted space for today!

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Dang, you guys slay me! :eek:

This morning at CrossFit, it was just me and one other person. He says "I'm almost 50" like it's a bad thing. :rolleyes:

I used to work in the Sears Tower. The stairs just might be faster than the elevators. Never did a stair climb there, but I did one in the Chicago suburbs a long time ago. Bet I could do it faster now.