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Terry is out drinking with young coeds and I'm out here in the middle of no-place Nebraska. Some kids parents!

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Pat, disclaimer, that is not me in the picture. I am older and much better looking, possibly a little weaker. I'm told the tire weighed around 750# new. It has been worn down quite a bit and is around 500#. To pick it up feels like about 250#.

Wednesday did OHS 5 x 5 with 135#

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Nancy Modified

5 rounds for time of:
400 meter row
35 pound overhead squat to wt. bench (18"), 5 reps

12:21

New to OH squat. Struggled getting feet in loops 1st row, wasted few seconds. Happy that I was able to do OH squat. Also worked out with Arv today at Joe's. Did back work.

I love this stuff. Should have box open in next few months.

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[QUOTE=Terry Dickman;625543]Seems to be a very common problem in Isle Vista...what a zoo at night. It was fun. At least I am consistent...I have yet go down to SB and actually work out...should have brought my road bike.

Can't wait Nancy, .77 more years and you will be official. :rofl:[/QUOTE]

I know, Terry. I can almost officially post here!

IV is a zoo, even in the daytime!! And, I like that you're consistent about not working out. It shows character! :D

[QUOTE=Pat Quigley;625778]It's been over 5 years since I spent a week in SB. There was/is a small Gold's just off State Street that we used 2-3 times during the week. Nice place. Next time there, I've got to rent a kayak.[/QUOTE]

I used to belong to that Golds...like 7 or 8 years ago. It's now called "Spectrum." It's still a small, but nice place.

Kayaking would definitely be a fun thing to do here!

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Warm up - 1000m row

WOD- For time
4 rounds
400m run (Sub 500m row)
50 squats

18:27

Cool down 1500m row

Subbed 500m row for the runs due to a hip condition. Have to avoid ballistic exercises such as running, box jumps, double unders, etc. Why else would a reasonably sane person swap rows for runs with squats involved ? Which then leads to another question, is anyone doing crossfit reasonably sane ?

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[QUOTE=John Warkala;626214]
Which then leads to another question, is anyone doing crossfit reasonably sane ?[/QUOTE]

Uh, no!

"I know I'm mad. I've always been mad."

[B]Insanity Broccoli[/B]
:broc::broc::broc::broc::broc:

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Hi Folks!

I introduced myself in this thread back in January of this year then life got too hectic to post workouts.

I have recently moved to the US and am no longer able to workout at a CF affiliate so I am in the process of planning a "garage gym". I brought my skipping rope, Gymboss and an "empty" medicine ball skin with me. I just ordered an olympic bar from Again Faster.

The last 2 months have been spent turning a windswept backyard of weeds into a lush lawn and garden (by hand) now that it's almost finished it's time to quit the excuses and start using all that hard earned knowledge about crossfit that I've prepared myself with. The big difference for me is that the American southwest is a lot hotter with a higher altitude than the Canadian northeast. I was not built as much of an athlete but I do adapt adequately.

I'm still over 50 and once again ready to bring it...

I'll be back (and I'll change my profile info as soon as I figure out where to find the settings)

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[QUOTE=Linda Kardos;626265]Hi Folks!

I introduced myself in this thread back in January of this year then life got too hectic to post workouts.

I have recently moved to the US and am no longer able to workout at a CF affiliate so I am in the process of planning a "garage gym". I brought my skipping rope, Gymboss and an "empty" medicine ball skin with me. I just ordered an olympic bar from Again Faster.

The last 2 months have been spent turning a windswept backyard of weeds into a lush lawn and garden (by hand) now that it's almost finished it's time to quit the excuses and start using all that hard earned knowledge about crossfit that I've prepared myself with. The big difference for me is that the American southwest is a lot hotter with a higher altitude than the Canadian northeast. I was not built as much of an athlete but I do adapt adequately.

I'm still over 50 and once again ready to bring it...

I'll be back (and I'll change my profile info as soon as I figure out where to find the settings)[/QUOTE]

well, welcome home. to get to your profile tap your name.

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Thanks, I have been in my user CP and can change the country I live in, but no longer see the option to insert/ change location for city and state (!??!)

I may have to try the tech support forum.

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[QUOTE=Charles Pyke;626104]Terry is out drinking with young coeds and I'm out here in the middle of no-place Nebraska. Some kids parents![/QUOTE]

Somebody had to buy the beer :shrug: Not sure how beer pong and CrossFit would work together..but I am thinking of a new WOD :D

[B]Thursday 090716[/B]
Hang power clean 1-1-1-1-1-1-1 reps
posted result; 155lbs, 175lbs, 185lbs, 195lbs, 200lbs, 205lbs, and 215lbs

actual;135, 155lbs, 185(f),175lbs, 185lbs, 195lbs, 205(f),200(f) 200lbs, 205lbs, 215(f) and 215lbs

500m Row - Max effort 1:41

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Today - 07/17/09
7AM workout in the gym with Patrick

WU:
stretching
run to the gym

WOD:
Deadlift - 1 rep max
I'm not sure of the progression of the weight because I lift better when I don't know the weight (Obviously, I can see the plates but I don't think about it). Patrick puts them on and I pick them up.

When I did 135, he wanted to take a picture because he's never seen me do 135.

:kicking0: [B]New PR: 155[/B] :kicking0: (old PR 140)
Happy to be lifting above body weight. Almost did 160 - got it off the ground twice but couldn't pull it up. Next time.

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Linda-
We look forward to seeing more posts from you. Welcome.

Today I did modified "Grace" w/100lb. C&J's for time.
My time: 11:40

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Linda, Nancy, and Diane,,,,the punishment knows no sexual boundaries.:D

Diane congrats on the PR.:pepper:

Nancy is so happy to be here she can't wait till she's 50. Great attitude. Reminds me of my triathlon days in which at the end of each age group division you'd start to look ahead to the next and figure out what the new competition would be.

Terry those are great numbers on the lifting and the rowing. Just watched a video in the Journal on rowing. The female instructor was talking about keeping the balls of your feet on the stretcher (?) for better transfer of power to the oar. Couldn't really say I understood the correction. Couldn't keep my foot planted in one position while rowing to cool down from the work out today. More practice I guess.

Did the 090717 WOD: 30 Muscle ups.

Did 15 kneeling MU's and 60 pull ups and 60 dips (divided into sets of 20, 10, 10, 10, 5,5) in 10:40.

Towards the end of the kneeling MU's I may have been sort of kipping into a jump. Anyhow, it's a start. :kicking0:

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Diane and Terry-Great job on those lifts.

WOD
Rest Day !!! I have to pay more attention to this.

So, last night I'm at the Box (Crossfit Old Bethpage) with my 16 year old, firebreathing, Crossfit animal son and as usual he's "patiently" waiting for me to finish the WOD. I finish and pull off my sweaty shirt to change into a dry one and he says," Wow, Dad. It almost looks like you have abs!"

Don't know whether to kick him or kiss him. :rolleyes:

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CFWU

15 press @ 95#
20 pullup
15 push press @ 115#
20 pullup
15 push jerk @ 125#
20 pullup

WOD 5 rounds for time of
40 situps
20 KB swings@ 35#
15:42

Stephen you out there?

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Not much today. At our squadron PT, I did a practice "crunch test". Passed that easily. The trouble with the gym on Friday's is it is a lot like the golf course for some corporations. At lot of business is conducted, especially with people you don't see on a regular basis.

Also, tried some back squats in stages up to 225 to see how my heel would handle it. Felt OK, but I paid for it later.

Pat...On the rowing and foot placement. Think of it in terms of doing a power clean (sort of). The balls of your feet have to press hard against the foot stretchers. At the end of the stroke, because of momentum, your feet will unload from the stretcher a bit. In a clean, the bar won't move if your power is not transmitted to the floor through your feet. The rower is sort of kind of a horizontal version of that. Hope that wasn't to confusing.

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actually that makes allot of sense. Thanks Charles.:notworth:

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[B]Help!!!![/B] I have to help clean the house today. My wife is having an older gals pajama party today and tonight. Got im Himmel!!!

[I]"When I was younger, so much younger than today..."[/I]

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[B]Friday 090717[/B]
30 Muscle-ups for time
Could only get 1 or 2 RX'd, sore shoulder so I did modified with feet on plyo box.
Time 7:00

1000m Row - Max Effort - 3:34
Went out to hard and ran out of gas at 300m

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CFWU- 400m run

21 DL @ 225#
run 800m
15 DL @ 225#
run 800m
9 DL @ 225#
run 800m
19:22

go easy Charlie

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Warm up: 2501m row-10:26.7

"Pushing Helen"

3 rounds for time;
400m run (Subbed 2:30min step ups)
21 KB swings (55#)
12 pull ups
12 push ups

18:34

Some things just look easier on paper (or the monitor).

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Nice job on Helen John W...they always look easier on paper :)

Great time John B on the DL run WOD...are you still going to the CF affiliate?

I found this picture while surfing the CF games website. It's actually our group during our Level 1 cert at Aromas...I am in there...kind of like "Where's Waldo?"

WFS
[url]http://games2009.crossfit.com/assets_c/2009/07/Ranch09-1239.html[/url]

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Does housework and playing host count as a workout? Portaged our 75 lb canoe down to the lake and back (1/4 mile each way). Chased the weed ridden, muddy dog down, brushed and washed her. Have yet to set up a tent and build a fire. Almost like running a dude ranch or a bed and breakfast.

Tomorrow, my youngest starts the RAGRAI. It's a bike ride across Iowa. It'll take six days. He is going to do it the traditional way, where you start with your rear wheel in the Missouri River and finish with your front wheel in the Mississippi.

Foot is really very sore today. I have been icing it periodically. Going to do some sort of WOD tomorrow.

Good night all.

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Thanks for the encouragement and welcome! I actually got started today.

I don't really have any indoor or garage space at the moment to "swing a cat" so I put my creative side to work.

I cleared room on the porch for skipping, turned the stereo on and found a spot on the floor . I did a CF warmup and skill practise today.

[U]warmup - 3 rounds[/U]

2 min skipping
10 PU
15 SQ
20 SU
20 sec. SS L&R leg (samson stretch)

[U]Skills[/U]

OHS with light pipe
&
HSPU to 4" from floor
---------------------------------

That went well! I was not too gassed and had to slow myself down to warmup speed. I can't do much about the sudden change in weather (T-storms and tornados) around here that hold me back from going outside to workout but a little planning and I'll get by until we get a proper garage space set up. Tomorrow I'll try Tabata something else if the weather holds.

Goal: 3 x CF WODS per week ( I had been doing 4-5 for the last year before my move)

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Haven't been posting for a couple weeks. Life's been busy. :shrug: Great work everyone. It looks like the group has grown!

Welcome Linda!

7/18/2009

CFWU, 1 full round with 15 reps

Been continuing CFSB:

Press: 44x5x2; 64x5; 84x3; Work Sets 88x5; 98x5; 110x4 (failed rep 5)

skipped the high rep cause I planned "Nate" for Met Con and didn't want to fry my shoulders too much.

AMRAP in 20:00, 2x MU; 4x HSPU; 8x 2 pood KB swings

11 rounds in 20:20, (10 rds +2 MU +4 HSPU in 19:55).

Subs: HSPU to about 2"-3" from head to floor, back of legs against a bar in the squat rack. KB swings done with a 1.5 pood (don't have a 2 pd), subbed 11 swings for 8 for equivalent work.

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Strong work across the board. Welcome all aging newcomers.

Took Friday as a rest day due to not prioritizing my day well enough. Too much work, too little time.

Saturday went out to the stairs for a nice medley of exercise. Did 4 rounds of the following: 15 55# KB snatches each side, 2 stairs, 10 ring dips and 10 pull ups. Total work: 60 snatches each side, 8 stairs, 40 ring dips and 40 pull ups. Total time about 35 minutes. Snatches really gassed me. Had to break 3rd and 4th rounds to get this done. Feeling it this AM in the traps and outside head of biceps.

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Welcome Linda, Nice job on your work out.

3x a week is what I did for the first 3 months....sounds like a good way to ease back into it. Sometimes I think more is too much. I have been doing the 3 on 1 off for a couple months now, its kind of been hit and miss depending on what is going on with personal events.

If you want to change your city and state send a PM to Lynne Pitts
wfs [url]http://www.board.crossfit.com/member.php?u=1[/url]

read this post
wfs [url]http://www.board.crossfit.com/showthread.php?t=24084&highlight=change+city[/url]

[B]Sunday 090719[/B]
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
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
50 Double unders

32:30 rx'd
barely beat my PR of 33:10, I wast 23:30 after the wall balls, man burpees suck

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Nordic track skier 66 min - 5 miles

Mixed sprint (for lack of a better term) intervals in every couple of minutes for 30-45 seconds.

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No workout today - Instead, I took my little Z3 roadster to the Pittsburgh Vintage Grand Prix where I got to drive it in the Parade Show Lap. It was a blast!! It took more than 50 years but I finally got to be one of the cool girls.

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[QUOTE=Diane Dennis;627638]No workout today - Instead, I took my little Z3 roadster to the Pittsburgh Vintage Grand Prix where I got to drive it in the Parade Show Lap. It was a blast!! It took more than 50 years but I finally got to be one of the cool girls.[/QUOTE]

Nice Car Diane! I miss ours.

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Diane, great looking car.

Terry that was an awesome performance in the "Filthy Fifty"

I did the same in a Brand X pattern. I did 35 repeats for ea. Did the sit ups on the GH stand, step ups in lieu of jumps, and singles instead of double unders. This took 20:15. Yes the burpees are just so though! I may try the RX next time. I did the wall balls in my globo gym. Used a 20 lb ball. I was careful not to crack the sheetrock wall.

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7/20/09
Terry that is a bad a$$ fifty great time DUDE. yes I do go to the Box in Chesterton every chance I get and thats 5 or 6 days a week and my son goes too he is the youngest guy working out there and it 13 years old he is comming around fast he threw 135# over his head and thats his body wieght he did it on a PJ I dont want to go on and on about my boy but I must say I am proud of his work

Diane cool car who is that hottie behind the wheel?

today no WOD only pullups, pushups ring dips, knees to elbow in the AM

PM row 2027- 9:37

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Hey all,

Sorry I haven't been very good about getting here on the the boards to see what's been going on......out of town and no PC access to speak of.
[I][B]
090713 thru 090718 (Monday through Saturday):

[/B][/I]Spent this entire week up in Redding helping our daughter move out of her old apartment and in to her new place.......100 degree-plus heat each day! Not too upset I didn't have any chance to work out. I got more than my fair share of exercise.

[I][B]090719 SUNDAY

REST DAY..........[/B]Ready to get back at it!
[/I]

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Sweet ride Diane!

Great time on the FF Terry.

Pat, solid effort. Scaled reps often makes for a more intense WOD (less resting).

John B, your son sounds like a beast in the making. I'm sure my 14 year old couldn't put that kind of weight overhead.

7/19/2009

CFWU x 1 rd of 15

DL 44x5; 114x5; 202x3; 246x3; 266x3; 299x1 (failed reps 2,3):mad: Some days are that way. I'm attributing it to all the kb swings last night on Nate.

"High Rep" 222x12

Met Con:

10-9-8-7-6-5-4-3-2-1 reps of Power Clean (3/4 bwt = 114) and C2B pullups

12:15, about a 1:40 improvement from May. My son knocked this out in 9:45 at the same weight. He recently perfected his butterfly kip and literally flies through the pullups.

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Today - 07/20/09
6AM group workout on the North Shore

Group was just me, led by Patrick

Bulgarians - 3x10 ea leg

3 rounds:
20 Bench Dips
30 lunge walks

3 rounds
20 push-ups
30 squats

2x400m run

Finished first in everything!

We had interesting conversation about boxing gloves. I'm on a quest for some decent gloves but the ones in the local sporting goods store were crappy and PINK! Call me "old-school", but what self-respecting boxer would wear pink boxing gloves?!? Good grief.

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Yesterday, with the thermometer reading 99 degrees I ran two miles on the road in 17:41

Stopped at 2 miles as I sensed my blood was coagulating in my brain from the heat.

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Got up at 5am to beat the heat and run a 5k, decided on a new route in the neighborhood instead of the park where I normally run. I think the distance was off on one of the routes, my time was almost 2 minutes longer and I felt like I had run harder and faster, guess I will have to measure it both.

[B]Monday 090720[/B]
Run 5 K

Time 26:45

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Mark,

Almost snorted coffe out my nose when I read your comment about your blood coagulating. :rofl:

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CFWUx2 w/assisted dips and pull-ups. Ran 4 mins. On treadmill.

Instead of doing Filthy Fifties I did Terrible Thirties
30 box jumps
30 jumping pull-ups
30 dumbell swings w/35lb. dumbbell
30 walking lunges
30 knees to elbows
30 push press w/45lbs.
30 back extensions
30 thrusters w/30lbs.
30 burpees
30 box jumps
My time: 27:45

Reducing the Filthy Fifties like this turned out to be a better exercise for me I think. I was able to keep my intensity level higher, rather than having to stand around recovering for much of the exercise.

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After just watching a really great program on the History channel about our American astronauts stepping foot on the moon exactly 40 years ago, I realized that as over-50 Crossfitters, we have actual [B]MEMORIES[/B] of one of the greatest achievements of mankind. While our young Crossfit bretheren have many physical advantages over us, we have had the amazing privilege to [B]SEE the Eagle land[/B] and [B]SEE Neil Armstrong[/B] jump down off that ladder and touch the moon's surface. After 40 years, the memory still thrills me.

Lunar Landing Broccoli
:broc::broc::broc::broc::broc: