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Jay-good to see you back.

Thanks to all for the feedback on the shoulder. I don't read other threads here and don't know if a younger age group thread would contain as many sidebars about injuries, etc. Perhaps accomodation starts with recognition.

The 091109 workout on the main site is run 5K. I rowed 5K. I broke this up into 2 X 2.5K with a 2 minute rest in between. Each interval was 11:58 and 11:40. These are improved times from the last 5K row (090720) and much better than the same intervals for breaking up two 10K rows (090901 and 090729).:kicking0:

I'd be curious about how many of these workouts that each of us do per week. I try to do four within 7 day. I know the main site usually schedules 3 days on and 1 day off. I'm not sure that I could recover enough on that pace. What are the rest of you doing?

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Jay is back welcome

Pat CFC is on a 3-2 WOD, Rest day Thursday and closed Sunday, But I try to do something everyday maybe not a metcon but some type of work

John W I have always been Bass Akwards Too late to change now

Filthy fifty sub 45# thrusters for wall ball and did 50 single DU
not proud of this one but my time was 41:50 Pu's were sad and slow
Thrusters were just as bad and burpees well I am not going there.
But once again the 41:50 is less then my age so thats a little something

m/55/180 CrossfitChesterton

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Terry: Nice work. Used to be almost neighbors, lived in Brentwood before I moved out here.

Diane: I like the looks of that workout, nice time!

Pat: Right now I take a day off when I have to. Try to string 4-6 workouts in a row. Prior to this I would train three on and one off, three on then two off. Probably will go back to that eventually.

respirator off
400 meters stairmaster level 10
50 jumping jacks
30 squats

Bear Complex (almost)

5 rounds

7 reps hang squat clean to overhead press, rack bar behind neck to back squat to overhead press to hang position.

#95
#105
#115
#125
#135

14:52
Had to break set on #135 at 4 reps. Last three as singles. :ranting2:

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[B]Jay ![/B] Welcome Back and congrats on the birth of your little one!

[B]John B.[/B] I like the idea of keeping the times for some workouts (Filthy Fifties, Murph, etc) "under my age". And then I like to wonder how many "normal" people could do that.

[B]Terry[/B] You're an animal, man. What's a Jack LaLanne rest day ? A 3 mile swim with cuffed hands while towing some Concept 2s ?

[B]Diane D.[/B] Simply awesome. I thought it was great even before you found the typo !

11/09/09
Indian Club drills (New toys-I'll try anything to loosen up my shoulders)
Row 7500m - 29:59.9 (Cutting it close but hands got slick on last 2500 and I forgot a towel)

Then
KB Fran
21-15-9
KB Thrusters (2x45#KBs)
Pull ups

11:36 - Totally gassed after the long row.

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[B]11_9_09[/B]
Warmup
Row 500
3x 10 ghd situps, 10 back ext, 15 squats
[B]WOD[/B]
5 rounds for time of: 135# (85#)
2 squat cleans
3 thrusters
5 front squats
10 burpees
11:35 85#.
[I]Could've done that much faster. Mental attitude/self doubt/thought I was catching a cold!!! Did this May 19 '09 in 11:32 scaled back to 55#; i guess its better.
[/I]
[B]Pullup Work[/B]
shocked myself - was going to work the bottom ROM from the hang and just kept going up! got 3 completely dead hang PLUs. did some top holds, negs with the dipping belt. Then kipping pullups - seem to be getting stronger/better. Wonder if rack pulls would help the pullups.

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[B]11-10-09[/B]

WU:
3-3-3 ring dips
5-5-5 ring pull ups
10-10-10 ring push ups
10-10-10 BW squats
500m C2 4:14

WOD: Filthy Fifty
50 Box jump, 20" box
50 Jumping pull-ups
50 Kettlebell swings, 40lb
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
250 SU as scale for 50 DU

44:47.7 Not my best time but then I'm not as pretty as I once was either. The KtE slowed me down with grip issues. I suppose I could have done it faster had I not been so slow.

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I CrossFit T-W-Th-Sat-Sun. Sometimes I want to go on Fridays, but if I do, I am usually pretty zonked afterwards and it throws me off schedule. Sometimes I run on Mondays. But mostly I have two rest days.

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[QUOTE=Terry Dickman;693338]Finished my benchmark WODS this week
Saturday
Cindy 18 rounds + 5 pull-ups

Monday-CF Total - 885lbs (305 BS, 155 SP, 425 DL)
Tuesday-Helen - 10:33
Weds-Nasty Girls - 9:32
Thursday-OFF
Friday-Grace- 8:22
Sat.-Cindy - 8 rounds plus 5 pull-ups
Sore on Sunday...took a Jack LaLane rest day... he actually lives in the same town as my Mom.[/QUOTE]

that was a big typo on Cindy
18 rounds plus 5 pullups
I feel better now :)

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[QUOTE=Pat Quigley;693550]
I'd be curious about how many of these workouts that each of us do per week. I try to do four within 7 day. I know the main site usually schedules 3 days on and 1 day off. I'm not sure that I could recover enough on that pace. What are the rest of you doing?[/QUOTE]

Started out first 3 months of CF doing 4 days per week, M-W-F and Sat.
That our CF box's schedule (still is), I don't think I could have handled anymore at the beginning.

Added a 4th day (Tuesday) after 3 months and feeling more fit by doing a WOD at home. After about 6 months did the 3 on 1 off and followed the main site. That was hard...did not feel like I got enough rest. Plus hated having to work out on Sundays. Went back to just taking Thursday and Sunday off after a few months of following main site. I have been tring to get a sprint day in once per week...per the Primal Blue Print Laws.

Looking forward to my new 8 week MEBB program (starting today) 3 days per week. Will probably do Tue-Thurs-Sat.

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[QUOTE=John Warkala;693625]What's a Jack LaLanne rest day ? A 3 mile swim with cuffed hands while towing some Concept 2s ?[/QUOTE]
:rofl:

[QUOTE=Deb Borbone;693696]
shocked myself - was going to work the bottom ROM from the hang and just kept going up! [/QUOTE]
that's awesome! :highfive:

Did the 5K today, well, it's more like 3.25 but it's my fav out & back route. About 1/3rd walk breaks... 41 minutes.

One of my 2009 goals was to find a balance between lifting and running. Left to what I like, I’d only run - but that threw my back out big time last year. “Strenthening”, I’d always get bored and quit. Crossfit is a perfect mix - I get to run and the other work is definitely NOT boring! Happy, happy!

I'm into my 2nd week here and am settling into one WOD, one rest day. I hope to be doing scaled WODs as scheduled (3 on, 1 off) by Feb - we'll see how it goes. The BrandX scaling is super and waking up to find out what my morning workout will be is just fun - always a surprise!