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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......