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Linda How cool that you are back again, thats just great welcome

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Happy Games Weekend everyone. Amazing stuff. I keep thinking I can get there someday. Just keep training, eating better, keep training and keep training. Oh, not to mention keep training. Hahahaha

Thanks for the Kudo's above folks, it is much appreciated, and helps (especially coming from such an amazing group of ahtletes).

Our Saturday group workout today: Choose any 5 movements from Filthy Fifty, do them in the order they are listed on the original.

I decided to chose what I consider the suckiest movements:
50 walking lunges
50 K2E
50 Wallball, 20#
50 Burpees
50 Push press, 45# (ok, these were pretty easy)
19:28

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Did my own games this weekend. USAPL-Regional Championships:

BS: 160Kg(352),175Kg(385), 182Kg(401) PR!
BP: 125 Kg(275),130(286),137(302)(f)
DL: 215Kg(473),220Kg(485),227(500) PR!

Gold medal: all masters, highest Wilkes total.

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[B][COLOR="Red"]Nice going [B]Pat!![/B]
[/COLOR][/B] :pepper:

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wow what great numbers pat!!!!

well i survived my first loggers sports show. missed the cut on the morning's ax throw but made the 3rd round at the evening contest.

beat 3 girls, one drunk guy and a DNF at the chokers man race and had a blast. our coach had the fastest time of 26.45 seconds my time was 47.25 seconds which i am sure was due in part to having fallen off the log in both directions.

it was a fun way to spend a day but it is hard to see an event that has been around for 54 years dying. years ago squamish was a huge logging town and now there are very few loggers. crossfit squamish accounted for at least 1/3 if not more of the competitors and this only because our coach got involved last year. we will be back next year with more crossfit representation in more events as we build up our equipment inventory.

i can hardly wait but know there are going to be a bunch of gruling "logger sports wods" over the course of the next year.

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Pat: By the time you're 90, you'll be ready for the olYmpics! Way to go!

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Yesterday: "This is just wrong" WOD (30-20-10 c&j @135lbs and burpee box jumps):

As rxed: in middle of 2nd round felt something pop in lower back. *Hobbled home. *Too bad. This was the best I've done on the c&j and was feeling great, though had to do in increments of 5.

Today: back is totally out of wack. Can hardly move. Alternating stretches, light core work and ice. I hate these occasional set backs.

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Pat congrats on the PRs and the blue ribbon, great work
Deb your killin it as always
what happened to Colby?

7/31 100x8 sprint
11:53
stopped the watch @ 90 10:34 oops
11:15
11:37
11:62
11:53
11:54
11:59

7/30 jumprope/ push 135# prowler in parking lot
9x3 bench @ 155 W/ bands/ bench with KBs on bands at end of bar green band tri extensions

7/29 2x12 2 225 w/ green band
7 wide stance DL
weighted BJ

WOD 5 rounds
5 power clean @ 155
45 jumprope

m/56/180

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7/27
snatch press @ 135 155
triple bench @ 225
5x8 shoulder tri ext 135 185 205 225
triple HCHP 135 165

WOD FRAN
I had an issue in the first round, and took a trip to the Mens room, so this just turned into something other than Fran

What a great Games this year,

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I've been trying to sneek peeks at the games all weekend! Awesome! One of th CFWP member's Dad, Greg Parr, to 3rd place in the over 60 Division! So COOL!

Pat - congrats!!

Perry - hope you're feeling better! C&J's are frustrating to me!!

John B- great WODs! I'm jealous of your sprinting! Sorry about Fran, something like that happened to me with Helen. At least I was able break my time by a few seconds.

Bill H - Way to "Choose the Wrench" on the worst of the Filthy Fifty!

Linda - Welcome back!

[B]On the road:[/B]

[B]WU:[/B]
Light jog
2 rounds:
5 pull ups
10 push ups [I]Focused on Speed while maintianing form[/I]
10 air squats
Headstand tuck ala Carl Paoli ([URL]http://media.crossfit.com/cf-video/CrossFitJournal_AF_CarlSem_HSPU_1_PRE.mov[/URL])

[B]WOD:[/B]
Row 3 minutes, 3 min deadlift [I](Was supposed to be 80% DL Max (255#), I scaled to ~215-225 (Either way I'll bet it was one of the heaviest lifted in the hotel fitness Center!)[/I]

54 cal/15 reps [I]Felt good I was able to get the last 5 in a row![/I]

150 Fast Single Unders

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8/1 WOD

For time:
10 Rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
1 Mile Run
10 Rounds of Cindy

34:11.
Pleased with ROM on pull ups.

Claw

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Easy 30 minutes on elliptical, some core work and lots of stretching. Back loosening up a bit, but will have to do light workouts for hopefully a short while. Very frustrating.

On the bright side- my elbows, shoulders, calfs and hamstrings have a chance to fully heal. :ranting2:

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what a way to end a long weekend

griff

800 m run
400 m run backwards
800 m run
400 m run backwards

15:12 knocked 5:33 off of my time from just over 11 months ago :pepper:

then within 15 minutes of finishing above run a 5 rep max back squat

250 lbs a PR for 5 rep back squat. :pepper:

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8/2 WOD

Bench Press:
Find your 1 Rep Max
175#. 10# off PR. Took two efforts but got it up. Very hard after doing 200 push ups in yesterday's WOD.

Followed by 1 Round for Time:
1,000 M Row
200 M Walking Lunge
11:01. Did 1K row in less than 4 mins. Last of my heat to finish row, but blazed through the walking lunges. See my picture on FB proving my knees kissed the pavement.

Off to Denmark and Norway for two weeks, hope to pop into a couple CF gyms while there.

Claw

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[QUOTE=Cliff Miller;969075]what a way to end a long weekend

griff

800 m run
400 m run backwards
800 m run
400 m run backwards

15:12 knocked 5:33 off of my time from just over 11 months ago :pepper:

then within 15 minutes of finishing above run a 5 rep max back squat

250 lbs a PR for 5 rep back squat. :pepper:[/QUOTE]

5:33 off Griff AND a PR back squat. Oorah!

The Over 50 CrossFitters are my role models. :pepper:

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[B]8_2_11 Tuesday
[/B]
76kg today. 2500 cals the last few days.
PMS week. When you're young its a blip on the radar, when you're older, kicks the crap out of you w/fatigue, and just more things ache. I always have one GREAT day the day before I start that I feel like Im 20 can lift the world! Today wasn't that day. Supposed to start my cycle Saturday, could be a long PMS or early start; seems like my troubles tonite could be that and combination of getting used to the slightly diff technique.

Coach is back. Pleasantly surprised at my zippy new snatch!! Made some remarks about how I was throwing the bar. Said my cleans were the best I've done. [B]Ecstatic over that [/B]so much easier, all b/c that slightly different pull. I shocked myself how the bar flew. Wheels fell off the bus during the heaviest lifts, which are easily in my range; just not getting the bar that close - not sure of the reason though, heavier, or w/snatch I was rushing thru b/c I couldn't wait to do it again.

Warmup
[B]
Snatch[/B]
25kg/2
30kg/2
35kg (5)
40kg (3)
43kg (2) (had the first one but didnt stick the catch. then chasing the bar out front - he said I dont trust myself I dunno, kinda lost confidence here. Coach said COG - with a too narrow landing Im tipping. Disappointed but happy about the flying bar.)
40kg (2)

[B]Clean & Jerk[/B]
30kg/1+1
35kg/1+1
40kg/1+1
45kg/1+1 (2) all good up to here using the slightly diff. pull
50kg/1+1 (5 times; no jerk 1st & 2nd, missed clean the third - too narrow a landing - here is where the wheels fell off; having the same jerk problem like a timing issue that I had oh a month or so ago. None of this is heavy for me, just not the best nite. Last time I cleaned 55 landed funny couldnt get out of the hole, tonite I was figuring on making that lift easy, never got there. And then coach decided to try to teach me backsquatting. Got hollered at for listening to someone else tell me about squatting Thursday :(.

[B]
Backsquat[/B]
45kg/5
50kg/3 (3)
45kg/3 (4)
he was trying to get me to use the bounce. Told me he went to worlds in 99 or whatever, 50 platforms tons of lifters lot of guys he said saw squatting impressive amounts of weight but he knew they weren't going anywhere. Said its more about the technique than just having a heavy backsquat.

Then when I got home I realized in trying to do good by offering unsolicited help in my field, I unintentionally really hurt someone's feelings - damn, shoulda kept my thoughts to myself. No good deed goes unpunished I guess. Still a downer.

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maybe there is something to this "diet and exercise" being related. :) 2 1/2 weeks into this zone/paleo thing and have been strict zone/paleo since last thursday (execpt for a couple beer saturday)

even though i could barley walk when i woke up this morning and was feeling the effects of yesterday's wod for the better part of the day i went to class tonite anyways.

hi pin zerker squat 1-1-1

275-295-305 (PR)

that is 2 pr's in 2 days and i am feeling better-more alert all day, sleeping through the nite, more energy and in touch with my surroundings-than i think i ever have.

this ride is already a fun one and i am going to ride it to the end to see how far it takes me. :broc:

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8/1
Box squat 135 185 225 255 F@275
3x12 walking lunge @95
3x10 good mornings @95
weighted AB mat situps3 x 20 @20#
seated shoulder press 3x10 @ 95


WOD 10 pullup weighted
15 KB R
8 pullup weighted
15 KB L
and so on down to Two pullups
8/2
WOD 10 Front squat @95
10 pushjerk @95
run to Indians ST 10 push up run back to gym
10 front squat
10 pushjerk
run next block to Morgan 10 push up run back to gym
and so on for two more rounds each time running one block further

Cliff like your results on the Paleo

m/56/180

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Jealous of all the great workouts I'm reading here. Note to self: be smart and follow the below advice (talking to myself on line. Very strange):

Back healing nicely. If I had never hurt my back in the past, I would jump right back in, but with injury comes wisdom. Will continue elliptical and stretching today. Tomorrow will do moderate amounts of pull ups and push ups. If continue feeling better, will do some classic weight workouts and light runs or swims through weekend. Plan: next week I'm back ( I hope).

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[QUOTE=Perry Dean Freedman;969820] (talking to myself on line. Very strange):

[/QUOTE]

this is why I have a log and a fb page. ;)

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Perry, maybe we need to give you more feedback. You are not talking to yourself.

Took Monday off and returned to Tribal today, Wednesday. Will take a week or more off from Wendler and just do the WOD. Some family visits and travel coming up this month.

Hero WOD (which?)
AMRAP
9 255 DL
8 MU
9 155 Squat cleans

Scale: Kneeling MU's, and 115 Squat cleans.
3R+9DL.

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[QUOTE=Cliff Miller;969075]what a way to end a long weekend

griff

800 m run
400 m run backwards
800 m run
400 m run backwards

15:12 knocked 5:33 off of my time from just over 11 months ago :pepper:

then within 15 minutes of finishing above run a 5 rep max back squat

250 lbs a PR for 5 rep back squat. :pepper:[/QUOTE]

Nice!!

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[QUOTE=Deb Borbone;969845]this is why I have a log and a fb page. ;)[/QUOTE]

Ditto what she said ;)

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[B]8-1[/B]
L-sit hold for time 3 seconds...this one escapes me but I will continue to work hard on getting it.
Handstand hold 1:29 seconds. 1 full minute improvement
Strict band pull-ups 23 in 2:00 minutes
Snatch 60#

[B]8-2[/B]
Box WOD
1 minute AMRAP Squat Clean 75#
1 minute AMRAP Push-ups
1 minute AMRAP T2B (knee tucks for me)
1 minute rest
5 rounds for total reps 161

My knee tucks have improved tremendously so I should ditch them and work totally on T2B.

[B]8-3[/B]
Rest

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45 min. Elliptical. 100 crunches; 2 min. Plank on 2 plyo balls; 50 bicycle crunches; 2 min. Side planks; 50 crunches on plyo balls; 2 min. Plank on plyo balls. Stretch. Bored.

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glad tomorrow is a rest day after the last 3 wods.

ladder 10-1 for time

farmers dead lift 125 lb per side
35 lb k.b. suspended to 3" bamboo bar with red rubber bands bench press
zerker squat 185 lbs

23:52

i also went down another notch on my lifting belt. :pepper: so that is 2 notches since january.

gonna sleep well tonite.

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[B]8_4_11[/B] Blairstown
75kg this am.

Recovery day, still have a headache. Coach said try splitting the sessions squat in the am, fresher. B/C Granny's a weakling. Trying to get me to bounce. Not looking forward to the hit my other lifts are bound to take.

And getting stupider as I age. PMS + lo blood pressure, coffee, water & excedrin. + squats. DO NOT MIX. even light squats! Started drinking Nitrean shake & ate a nectarine partway thru so I wouldn't throw up, lightheaded and shaky like I would be w/heavy weight. Some parts of being a girl just suck! Not sure if its PMS or age or both - its like playing hide and seek w my strength - yoo hoo, where Aaaaarrrreee you??? Such light squats, too. :rolleyes:
Gonna have to get up earlier and eat first. Been 2,2.5k cals/day. Maybe need to eat more.

Warmup

[B]Backsquat[/B]
20kg/10
43kg/6 (2)
45kg/6 (3)

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[B]Deb [/B] I am certain the excedrin didn't really help the low BP :) I can totally relate. Some days are certainly better than others.

Today was the mainsite WOD. No power at the box after another major storm rolled through last night. Being dark makes no difference to a running clock.
Row for 20 cals.
30 14# wall balls
20 T2B scaled to knee tucks for speed
30 20" box jumps
70# KB SDHP
so on and so on.
6:00 minute AMRAP 87 reps for me.

Any suggestions for getting better at t2b?

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[QUOTE]Deb I am certain the excedrin didn't really help the low BP I can totally relate. Some days are certainly better than others.[/QUOTE]
Yeah. I would love it if some more women could enumerate on the changes to expect w/aging as pertains to strength and training. Then again, you tend to be discounted when you're old.
T2B - they're very hard for me, got long arms and a long waist and most of my weight is from the waist down!! I had finally learned to kip them but still wasnt great at them....tough on the shoulders. I DO think they're easier than k2e though.

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[QUOTE=Deb Borbone;970460]Yeah. I would love it if some more women could enumerate on the changes to expect w/aging as pertains to strength and training. Then again, you tend to be discounted when you're old.
T2B - they're very hard for me, got long arms and a long waist and most of my weight is from the waist down!! I had finally learned to kip them but still wasnt great at them....tough on the shoulders. I DO think they're easier than k2e though.[/QUOTE]

Maybe the two of us should start a thread and see what gets posted?

I have long arms and really long legs with a short torso. I need to continue on working on my kipping pull ups and my push away from the bar. I'm right at the end of the assistance level with the bands and can get 3 linked so they are coming. It's been a long road to pull-ups for me and anything that is hanging on the bar suffers because of that weakness.

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5 sets: 50 push ups, 15 pull ups (dead hang), 50 squats.

Back feels pretty good. Easy run tomorrow and if back still good, back to WODs on Sunday.

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Glad to hear the back is better, [B]Perry[/B].

[B]8_4_11 Thursday (evening)[/B]
*sigh* no more Pms, just MS.... Soooooo tired. 172# today.

Warmup

[B]Snatch+Press From Shoulders+OHS[/B]
30kg/1+2+3 (7)
recovery worout; not getting quite the hang I should, better but need more....

1 Mile Brisk Walk (because the dog that loves me was all over me and talking the whole time. It looks like he's going to bite me in the a$$, but really he's talking! Dying to go for a walk. Gonna start calling him Goliath! the pix reminds me to see if my tractor is fixed yet, yard's like a jungle!) Weird walk, Ive never been hit by a cicada before, its like a 3-4" bullet! Odd bugs, they look fake! Kinda scary but not as scary as millipedes. Felt much better after this exercise.

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[QUOTE=Deb Borbone;970728]Glad to hear the back is better, [B]Perry[/B].

[B]8_4_11 Thursday (evening)[/B]
*sigh* no more Pms, just MS.... Soooooo tired. 172# today.

Thanks Deb. Btw: TMI!

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well.... thats kinda the info Im trying to track to see how it affects my training.

And, I've always felt that if it happened to men, tampons would probably be strapped to every telephone poll/cellphone tower!!

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s/b pole

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[B]8-5[/B]

Workout for time:
15 calorie Row
25 Wallball Shots, 14 pound ball
15 Toes to bar
25 Box jumps, 20″ box
15 Sumo-deadlift high-pull, 53 pound kettlebell
25 Burpees
15 Shoulder to overhead, 75 pounds
2 rope climbs 15’
17:58

I am so grateful it's Friday!!

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After warm up (what a misnomer! there is no A/C in Tribal), 3 rounds of 1K row. Rest as needed in between.

4:04, 4:06, 4:04.

I have noticed that working out in the early AM has made me less sensitive to the day time heat. Temps recently from 106--110. We are also in monsoon season here in Phoenix.

Looking at an application to do the Highland Games late this month. My only conflict is having my two older grandsons in town . They are 5.5 and 4 and very active. My coping strategy is usually to run them till they drop. Otherwise, there is trouble.

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[QUOTE=Pat Quigley;970968] My only conflict is having my two older grandsons in town . They are 5.5 and 4 and very active. My coping strategy is usually to run them till they drop. Otherwise, there is trouble.[/QUOTE]

Excellent strategy, used it on my boys for YEARS. They are 28, 27 & 19.

My youngest said to me Wednesday "mom, your biceps are bigger than mine"...now that should be on a t-shirt.

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Pat: scientists once conducted an experiment with Jim Thorpe, at the time, thought of as the worlds fittest man. They had him try to mimic every move of a 2 year old, as long as he could. He collapsed within 2 hours! Good luck.

3 mile easy run (21 minutes); 4 sets of 10 HSPUS; core routine and stretch.

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[B]8_5_11 Friday[/B] Blairstown

warmup


2 Mile brisk walk
[B]Skullcrushers[/B]
65#/3 (interrupted)
65#/5
65#/4
65#/3
need to go back to 60#
[B]
Pullups DH[/B]
only got a few of these, then went to the .5" band. These are getting harder, the more weight I gain. problem there.