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CFC WU
333111 worked up to 265# back squats

WOD 5 rounds for time
5 DL @ 275#
10 Burpees
10:15

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Computer has been on the brink, I was finally abe to get on. I worked out with my son yesterday, so I had to do bp two days in a row.

Warmup: 30 squats, bp 135 x15 x 2

BP Burnout: 165 x 20, 125 x 20, 185 x 20, 45 x 10 no rest or racking of bar.

Sumo Pulls: 135 x 10 x 3

lat pulls: 135 x 10 x 3

12 min. on elliptical 1/2 mile

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Hey Tom,
That's interesting. I had never heard of a safety squat bar, I googled it. I hear you on hating metcons, squats and deadlifts are my favorite too. Either way those numbers are great numbers, looking foward to see your post when you hit 500. Just keep chipping away at the metcons maybe they will help improve your lifts. :)

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Hi all,

Just a quick hello. Good work for our growing group! Tom, ditto on the metcons. I really like lifting too. Horrible about the killings.

Flew yesterday and had to spend all my free time working on my son's car today. A bit bummed because I didn't get to work out today.

Good night.

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Today

[U]WU [/U]- 2x last weeks increasing to 1:15 plank

Test Snatch Lift - 34,44,54,64(press out -N/L), [B]59#[/B]

[U]WOD (from CFO)[/U]
15 Minutes/Max Rounds:
[LIST][*]3 Deadlifts - 50% of PR (assumed its dropped so used 90#) [*]3 Push-Ups[/LIST]
[B]Score:[/B] 26 rds

*Adding a new challenge this week to try to eat one salad a day. One for today.

Ditto on the growing over 50 community and inspiring workouts.

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[I][B]090805 WEDNESDAY

REST DAY

[/B]Doing the August "Tabata Challenge", so warmed up with some double under practice (about 10:00). Got a good number (lost count) of 2 strung together, but no more than that. At least I'm consistent.....:shrug:

[B]Tabata Shoulder Presses @ 45#
[/B][/I]20 seconds "on" / 10 seconds "off" for a sum of eight (8) cycles over 4:00 total.
[B]TOTALS:[/B][B] 15/15/13/9/9/7/7/6 = 81[/B]
[I]I initially thought, never having done this before, that 45# might be too light. WRONG.......ended up frying my shoulders starting with the fourth cycle; reps in cycles 5 - 8 were broken.[/I]

[B][I]Later....Assist with training at cross-training class - 1 hour.
[/I][/B]Warmed up with more DU practice.

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Steve, thanks for the props on the row. This is not my best (19:28), but I try to keep in under 20 for this distance. I do not row as much as I have in the past, my rower is at my office and I like to get to the gym at lunchtime for a respite. Keep at it. I find the more you row the better (more efficient) youi get. Remember it's similar to a seated deadlift. Use the legs.

Tom, those are some incredible #'s on the squats. Have to ask you, with all the prior injuries, is it prudent to go so heavy? I understand your desire to work to your strengths, but Crossfit is about balance and improving those areas we feel are less than strengths (METCON). Please take this with a grain of salt because I realize we all have different goals. Also, the only whining allowed here is the type that goes with cheese.

Tuesday PM - met with my stair group at a new venue. Was introduced to a hill called "Bid Bertha" ( about a 1/3 mile on a very steep incline). Workout was the following in any order broken into as many sets as needed: 3x farmers carry up the hill with 20# db's/kb's or a 40-50# sandbag, 50x 45# thrusters, 40 pullups, 30 pushups, 20 burpees and 2 runs on another trail (about 1/2 mile) with some decent inclines. I beat everyone, but two of the other guys handicapped themselves with weight vests (one guy with 20# and another sicko with 30# body armor and 30# backpack). these youngsters will never learn!

Wed - After a good warm up, did OHS's. Goal was 5x5 with 135#. Got 5,5,5,3,4,5. Had a little trouble with keeping it locked out and didn't want to dump it. No bumpers and I use a squat rack with the safeties. Dumping causes a terrific racket = unwanted attention.

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[B]2009 08 06[/B]

[B]Linda[/B]…26 rounds! Yikes. Made me get tired just reading about your workout.

[B]Steve[/B]…Tabata shoulder press sounds like a new kind of pain. Embrace the suck, brother.

[B]Tom[/B]….Just used the Concept 2 pace calculator for your 5000m time. Comes out to a 1:56.8 and that my friend is smoking fast. BTW, just looking at the pic of your stairs makes me think about Pukie.

My workout today, at squadron PT in the base gym.

WU: ~5 min on the elliptical (since I can keep the wt on my toes and off the heel).

[B]Power Clean[/B] – Haven’t gone heavy on these in a while
WU: barx5, 65x5, 95x3, 115x3, 135x1
Working: 140 X 5, 155 X 5, 160 X 5 (5RM – pr)

[B]Back Squat[/B] (high rep) – the challenge was 205x20, did 205x15. Legs and lungs gave up at about the same time. This, too, is a new kind of suck.

5 min or so of heavy bag work. Haven’t done any of this for a good while. Trained for two years in Krav Maga, but it got too expensive.

Have a great day!

Power Clean Broccoli
:broc: :broc::broc::broc::broc:

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[B]Pat[/B], I loved the whinner line. As far as CF evolved, I think that I should be in CF de-volved. I still have to say, that you are the man. I have been so impressed with how you can push yourself.

Charles P, Nice work on the high rep squats, not too many people understand the physical and mental demands of high rep BB squats. It truely takes a different mind set to go through this. I used to love these things, but I have found that I can not stand to have the bar on my shoulders for more than 8-10 reps now. So enjoy the pain.

[B]Tom G[/B], I ask myself the same question on an ongoing basis, and to a certain extent I have learned that I will only push when I feel like it. I have learned that I need to really listen to my body, and I can usually tell if it is a good day once I hit either 315 or 365lb. I agree with you, that I need to hit the Met-cons as this is a weakness for my overall conditioning. But, since coming to CF I have found that it is easier to go heavy on certain lifts than run or burpees, which would flat out kill me....not from a conditioning perspective, but from true joint pain. Therefore, I am going to experiment with a hybrid program of CFStrenght Bias and Heavy Met-Con ladders. This will focus more on higher reps with heavier weights, followed by heavy ladders of 3 exercises (that my joints can tolerate) starting with 3 reps and adding 3 reps on each succesive set working up to 15 reps. I think that this will keep my ego in check, and at the same time force me to face my "Inner Whinner".

Share your thoughts.

TR

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I dread the day burpees comes up in a workout at my gym. So far, so good. :cool:

Today's workout was:

“Nancy”

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

My time: 16:00

I used 26# bar for the first round (my first time doing OHS with weight), then down to 14# because I need work on form. It was still tough!

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Tom, thanks for the props. I did not do much met con after knee surgery in 2004. But I did lift 3-4 times a week. I got heavier and stronger. I never did 1 rep max's. Never anything less then 3-5 reps. So with crossfit, the metcons blew me away. I'm coming up on 10 months or so of crossfit and I actually enjoy them. I also think that what Terry suggested is true. The metcons add strength and depth. I will probably compete in at least the Senior Olympics' Powerlifting next winter. I don't intend to do any special training for the event. The folks here encouraged me to continue to work on general fitness and I'm sticking to the advice.

Today's a rest day for me. The L pull ups look interesting and I'll have to do towel pull ups as I have no rope.

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Interesting metcon vs. lifting discussion, gentlemen. For me, as long as my metcon has no burpees, I'm OK with it!

Today - 08/06/09
Noon group workout on the North Shore with Patrick

WU:
Fussing and fuming in the car as I sat in gridlock traffic due to a road closure.
Sprinting from the car to the park because I was late.

WOD:
4 x
20 bench dips
1 minute bench jumps

4 x
1 minute triceps push-ups on bench
1 minute squat jumps (tough after yesterday's bottom-to-bottom squats)

3 x
30 lunge walks
400m run

2 x
1 minute burpees

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[QUOTE=Pat Quigley;638975]Tom, thanks for the props. I did not do much met con after knee surgery in 2004. But I did lift 3-4 times a week. I got heavier and stronger. I never did 1 rep max's. Never anything less then 3-5 reps. So with crossfit, the metcons blew me away. I'm coming up on 10 months or so of crossfit and I actually enjoy them. I also think that what Terry suggested is true. The metcons add strength and depth. I will probably compete in at least the Senior Olympics' Powerlifting next winter. I don't intend to do any special training for the event. The folks here encouraged me to continue to work on general fitness and I'm sticking to the advice.

Today's a rest day for me. The L pull ups look interesting and I'll have to do towel pull ups as I have no rope.[/QUOTE]

[B]Pat,[/B] I experienced a 20lb weight gain after neck surgery, and could only lift up to 40lbs post op. The strenght came back more so than met-con and as a result my met-con's simply suck. [B]I agree with Terry G[/B], and my goal is to incorporate CF movements that do not kill me and utilize them for met-cons. Since I really am just starting with CF, I am weeding my way through those exercises. As it makes no sense to be able to move the house if your out of breath running around it.

As I make these adjustments, my inner whinner, who sounds alot like "Mr. Bill", is saying Oh No!

TR

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[I][B]090806 THURSDAY

[/B]Woke up this morning with [U][B]serious[/B][/U] left hip / SI joint pain.........don't know what I could have done to cause it.....

[/I][B]Assist with T-Th morning cross-training class instruction at globo (1 hour).
_________________________________
[I]Warm-up:
[/I]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU [/B](Modified)
[B]500m Row - [/B]Moderate: 1:58
[B]Stretching - - [/B]About 30:00. Still could not "pop" my back/hip.....rowing at least didn't hurt too badly....

[I][B]WOD: Kinda-sorta.....Tabata Rowing [/B][/I][B](WATTS as unit of measurement)
[/B][B]20 seconds "on", 10 seconds "off" (rest) for 8 cycles -> 4:00
[/B][B]TOTALS: [/B]343/323/320/302/290/296/303/324.
[I]First time I've done these. It was hard to maintain consistency through the exercise. Pushed really hard the last two cycles.

[B]Strength Work (a little fun):
[/B][/I][B]Tarzan Pull-ups. [/B]Gave these a quick try. 4 reps X 2.

[I]Back/hip still giving me fits. Called it good - - will try to get a WOD in later....[/I]

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I got back to the gym this morning.

Today's WOD 21-15-12-9-7
OHS (pvc) I'll add some weight next time
Push ups
KB Sumo Dead lift high pull #24
Push press #55
Knees to Chest (Captains chair)

Since I've been doing this since November, I've noticed a few things:

I have had less injuries.

My knees are actually better. I don't have a lot of pain. I tore my meniscus a few years ago but my doctor and I came to the conclusion that I shouldn't have the surgery

I rarely try to use a lot of weight because I don't want to risk serious injury. I have to much to lose and I like this too much. I generally would rather do more reps etc. I will gradually bring up the weight. What's the hurry? I'm 60.

A few quick questions - what's a met-con and what is everyone here doing about diet? Zone?

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Jay - Met con = Metabolic Conditioning. See this thread from the CrossFit message boards: [URL="http://board.crossfit.com/showthread.php?t=3854&page=1"]http://board.crossfit.com/showthread.php?t=3854&page=1[/URL]

Regarding diet, I don't Zone because I would lose my gourmet mind if I did. Instead, every day I think about the CrossFit credo on diet which is:

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat".

I include fish with "meat" and hope that wine falls into the "fruit" category!

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That is so funny about wine being in the fruit category! I am doing "mostly Paleo" the past couple of weeks but for the past couple of years of have been following the Body for Life eating plan (6 meals a day, equal carb and protein (lower fat)). It works well for me but in May I went to Pittsburgh and gained 10 pounds (Diane! Mancini's! And sausage and beer and beer and chips).

Now I can't remember what else I was going to say. My body hurts in the strangest places. Really looking forward to resr day tomorrow.

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rest day
Diane Mahoney tell me your at Abasin or keystone, Breck, copper some place cool in the winter cutting it up in deep powder. If I were that close to all that I would hope to be out at least 30 days a season so tell me are you out there in the snow tearing it up all you can during the season

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Diane D.; I liked the wine being a fruit, that was good.

Jay S.; Your line regarding adding weight and what's the hurry is classic. I will steal that sometime.

Pat Q; Have you given any thoughts in competing in Senior Games, like Shot Put or one of the other field events?

Day 1 of my hybrid routine:
CFStrength Bias DB Shoulder Press 50 x 5; 55 x 5; 60 x 5 reps x 3.

Met-Con was a triplet consisting of 65lb KB Swings, DLHP 150lb; Pull Ups.
5 Sets of 3reps, 6reps, 9reps, 12reps, and 15reps for Swings and DLHP. Pull Ups reps 1, 3, 4, 5, 5. Thank goodness for Pull Up assist. Completed in approx. 22 minutes without nausea. Take that you inner whinner!:pepper:

TR

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[I][B]090806 THURSDAY - - continued.

[/B]Well........it's later; the back is still messed up. Tried a 400m run @ 6.5 MPH before class; no additional ill effects, but squatting/bending over just about killed me.

[B]Evening cross-training class @ the globo -- assisted with training.

Double under practice: [/B][/I]About 30:00 on and off - - before, during class (while the trainees were doing their WOD), and after. Finally chained a good number of DUs for three in a row.....lost count......

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[B]Jay[/B]- You know my diet...I just count the points !

[B]Stephen L.[/B]- Be careful with that hip pain.

8/6/09- True Rest Day- Nothing, nada, none. Just rest.

8/7/09
Row 15 min.- 3838m

DL
135 x10
225x5
315x3x5

Press
45x10
95x5
135x3x5
(So of course our box is going to Crossfit Total tomorrow...S-it !)

WOD
5 rounds (Not for time)
25 Knee to elbow (Subbed Abmat sit ups, unanchored)
25 KB swings (Did single arm with 35#, transfer hands w/ each swing)
25 Russian Twists w/ 25# KB

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[U]WU[/U] - 3x last weeks (1:15 plank)

[U]WOD[/U]

Test for max KBS (35#)

Every minute on the minute do an increasing number of reps starting at one. The WOD is over when the maximum KBS to be done in one minute without putting the KB down cannot be performed.

Score: 18
(171 swings)

A few 30 sec. samson stretches and other hip flexor stretches.

Going to eat a salad now.

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Steve,

Hope that the hip is feeling better.

I really thank you for the idea regarding tabada BW Squats. I will add this soon, and I mean very soon.

Pointing different types of training/conditioning concepts out is what I like about this Board, as it causes one to see the whole forest and not the tree. And sometimes when needed the tree.

TR

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What exactly is metcon? I know the answer is here somewhere!

I haven't skiied in years, John. It's a lot more fun to do during the week than on the crowded weekends. Maybe I'll get up there a time or two this coming season. I'm a little squeamish after a friend of mine skiied into a tree a couple of years ago. I'm pretty much a big scardy cat. I am afraid of water and box jumps.

Rest day is terrific!

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[B]Diane[/B] - Mancini's!! Whenever I see a Mancini's bread truck, I have to run the other direction. I haven't had white bread in my mouth in over 2 1/2 years but just smelling fresh Mancini's could do me in.
[B]
Linda[/B] - Nice KBS!

[B]John[/B] - Can't wait to see what your CFT is today
[B]
Stephen[/B] - Be careful! Don't do anything that might exacerbate the problem. Keeping my fingers crossed for you.

Today - 08/07/09
11:AM workout in the gym with Bill

WU - stretching, run to gym, row 500m (some nimrod put the damper back on 10 and the lever is broken off so you can't easily move it down :ranting2: )

My workout was a bunch of things in rapid succession so I might not remember everything:

90 sec sit-ups: 67
2 min jumping jacks: 162
60 sec sit-ups: 52
60 sec jumping jacks: 95
40 sec sit-ups: 37

2 x
lateral dumbbell swings, #20 1 minute (very easy, don't remember the counts)
dumbbell push presses, 25#, 1 minute (too heavy for my left side, had to switch to #15 to make it through the round), 22 then 18

Regular dumbbell swings - don't remember the details

More frustrating pull-up work. I think I'm actually getting worse! :bonk::bonk::bonk:

Ran backwards up the hill to home. My speed on the backwards run has improved dramatically because I now know where all of the manhole covers and other obstacles are and can avoid them without turning around.

Rest day tomorrow. After 5 days on, I need it!

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[B]2009 08 07[/B]

Sore all over from yesterday’s power cleans.

WU: 5 min on the elliptical.

Heel pretty sore today so today I did:

[B]Bench Press[/B]
WU: barx5, 65x5, 95x3, 115x2, 135x1
Working: 160X5, 165X5, 170X5 (5RM pr)

[B]Weighted Chin Ups[/B] – static (no kip)
4 X body wt (BW)
4 X BW + 10
2 X BW + 15
1 X BW + 25

[B]Bench Press[/B] (high rep)
115 X 15-12-9 (planned) / did 15-12-8 (could not lock out the last rep)

[B]Weighted Chin Ups Broccoli[/B]
:broc::broc::broc::broc::broc:

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Charlie - Those chin-up broccoli are taunting me!!

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Thanks for the info on Met-Con. I guess I'm a Met-Con type of guy.

I'm trying to integrate the Zone diet into what I am doing now. I was starting off good today when someone here in the office gave my a great piece of birthday cake. I completley forgot everything.

Today's WOD

Tabata

Dips - Pullups-Situps - Push ups - Squats - Knees to chest.

I do this assisted. Someday without. I can't keep track of reps and time very well so I did it for 20 minutes.

Tomorrow I through the metal around.

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[I][B]090807 FRIDAY

[/B]Back felt much better this morning.......

[B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up - [/B]Modified. GHD situps to 20 X 2.
[B]Stretching: [/B]About 15:00 - specific to back and posterior chain.

[I][B]WOD: "NATE" (Courtesy of CF Sonora - - thanks guys!).
[/B][/I][B]AMRAP in 20:00 of
2 X Muscle-ups
4 X HSPU
8 X 2 pood Kb swings (70# Db)
[I][COLOR=Navy]I subbed......
2 X pull-ups + 2 X dips
4 X HSPU (against wall - - not quite full ROM)
8 X 1.5 pood (55#) Db
[/COLOR][/I][COLOR=Navy][COLOR=Black]TOTALS = 15 rounds. [/COLOR][/COLOR][/B][COLOR=Navy][COLOR=Black][I]This was my first time doing "NATE."

[B]August Tabata Challenge: Week 1, Day 5.
Tabata Bench Presses @ 75#
[U]20 seconds "on", 10 seconds "off"/rest for 8 cycles - - 4:00 mnutes.
[/U][/B][/I][B]Got 4 cycles - - - right arm/pec started cramping badly in fourth cycle.
16/15/10/4....
Dropped weight to 65#, tried to continue. 1 cycle at 10 reps and cramped again. DNF.[/B][/COLOR][/COLOR]

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a whole lotta Tabata goin' on. Haven't see one on the main site for a while so I guess one's coming. Holding at the bottom of a squat is really difficult for me---so I did some today.

The workout was from yesterday: 3RFT 21 L-Pull Ups, 15' rope climb. Subbed a knee up and used a tricept bar for 15 side to side pull ups. I could not hold the towel (ah yes! one more skill to work on!:p) to pull myself up. I finished this in 9:11.

I finished off the work out with 5 X 5 BS (185#) while holding the bottom position for a few seconds--just long enough to take the "bounce" out of the movement.

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8/7/09
No Crossfit Total today...Heel hurts from yesterdays DL

Instead.....

Row 5555m - 22:34.3

WOD (Thanks to Peter Nathan at Gunx Crossfit, Gardiner, NY)

For time;
10-9-8-7-6-5-4-3-2-1

KB Snatch (each arm) 53#
Pull Ups
Push Ups (I added this for extra credit)

32:36

Usually after a WOD, I can get to a box or something and sit and gasp until I recover. I don't normally fall to the floor in a puddle of my own sweat but this was an introduction to a new kind of suck ! Why does this stuff always look easier on paper (or the monitor) ?

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Im afraid of box jumps too Diane skiing into a tree well

no WU today
weighted pullups
3 @ 35#
3 @ 45#
3 @ 50#
1 @ 65#
1 @ 78#
F @ 78#

WOD for time
50 ring dips
run 400m
50 pushups
run 400m
50 push press @ 75#
run 400m time 19:45

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Mowed yard yesterday and did a lot of yard work. Did not have time to go the gym today so I did 50 x 2 pushups in the morning and 50 x 2 pushups in the evening. I am maxing out on my deadlift in the morning, hoping to get 425.

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Friday -
I did CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Did 3 rounds of
row 2:15 (the C2 computer does not work)
do 21 burpees
run 400m on treadmill

My time: 25:16

Did OHS
10x45lbs.
10x45lbs.
5x55lbs.
5x55lbs.
5x55lbs.

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1/2 CFC WU
WOD 4 rounds for time
10 HCJ @ 95#
50 squats
run 200m

19:09

m/54/183
thats a big DL Tim 425#, and a whole lot of push ups

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8/8/09

Row 2501m- 10:07.5

KB drills and warmups (25#KB)
3x20 Halos (each direction)
3x20 Ribbons
3x20 Around the body
2x20 Figure 8's
1x20 Figure 8's to hold

WOD
"Pushing Helen"
3 rounds for time
400m Run (Subbed 500m row)
21 KB swings (55#)
12 pull ups
12 push ups

19:14- Last time I did a regular Helen (without the push ups) I had 20:12 ! KB work and losing weight is really helping my times.

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I went to CrossFit in the park today. The Rx'd workout was 100 burpees, and if you stopped for more than five seconds, you had to run 100 meters. Since I'd not done burpees before (at CrossFit anyway), I got scaled back to 100 pushups on my knees. I ran 6 times. Nice break!

The knee pushups are becoming too easy. A month ago I could not do a single all-the-way-to-the-ground regular pushup. Did ten in my living room a little while ago. :evilsmile

Since I didn't think I worked hard enough at CrossFit, I ran 1.5 miles around the park behind my building. Now I'm satisfied.

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WU - 20 minutes brisk walk at Long Beach boardwalk
WOD - Intervals run 1 min, walk 30 seconds for 1 mile

Lifting

WU - Overhead squats PVC ( I was already warm)
Front Squat -10 reps 30/50/60/70 wrists start to hurt
Back Squat - 10 reps 80/100/120/130
Bench Press- 10 reps 65/90/110/ 5x130

5 Rounds 10 Pull ups assisted/ 12 Back extensions

Local track - jog 1 mile, walk 3/4, sprint last 400

I was eating a Supreme protein bar during the WOD and I noticed a bring difference in endurance. I never tried that before.

"It's not the reps,time orweight that counts, it's the satisfation you get from doing them."

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Today I did 50 pull-ups for time.
My time 6:55

I did Deadlifts 5-5-5-5-5
I did
5x225lbs.
5x225lbs.
5x225lbs.
5x225lbs.
5x225lbs.

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Deadlift 5-5-5-5-5

Good warm up. Left shoulder recovering from FGB on Tuesday - SDHP?
Did jumps with right foot on plyo box (12, 16, 20"), alternating leg JR, worked on double unders, etc...

Ea x 5; 185, 235, 255, 275, 285.

Cool down, more box work for right leg and checking email.