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Missed my Monday and Tuesday workouts while trying to decide how my fitness routine works into my unemployed budget for June. I have been considering starting my own business for quite some time now and have decided that despite the economic downturn, now is the time. I have been a caterer and personal chef as a hobby for 20 years, but now I will try to make some money at it. [URL="http://www.ladyfingersprivatechef.com"]http://www.ladyfingersprivatechef.com[/URL] (WFS)

Today - 06/03/09
6AM group workout on the North Shore

WU:
Jumping Jacks and Front to Backs
Squats with conscious emphasis on engaging the hamstrings and proper lumbar mechanics (as seen in M. Rippetoes CFJ article)

[B]WOD1[/B]:
3X
20 kettlebell deadlifts
lunge to other end of park
20 kettlebell swings
squat-throw the kettlebell back to the starting point (like a wallball shot - took me approx 8 throws to get back to the starting line)
20 kettlebell high-pulls

[B]WOD2[/B]:
3X
take the kettlebell to the bottom of the hill
squat-throw the kettlebell up the hill (this was fun but you had to be quick because it would roll back down if you didn't get to it right away)
10 burpees at top of hill

I finished first on WOD2 but I was using a smaller kettlebell than the men and I could throw it pretty far. I also figured out a way to make it land handle-down and it would stick in the wet ground rather than roll back. That was key.

[B]John[/B] - Congrats on the muscle-up!!!

[B]Stephen[/B] - Glad to see your knee could take you to 8 MPH. I'm impressed as always with your rowing.

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Flying today, so no work out.

Terry..Glad your cold is better.

As far as curls go...I noticed that just doing the WODs has made doing curls obsolete. The "guns" get bigger doing CF!!!

Another way to look at it is to compare the work done (Wt X Distance). Curls don't even come close to competing with the work done on a CF WOD. I did a similar analysis of 225lb shrugs vs shoulder press. 275 sounds like an impressive wt until you realize you only move it 2 or 3 inches. The shoulder press is more of the order of 18 inches. Even at comparatively lighter loads, it does not take much to do more work with the press. Then if you want to have more fun, factor in power! You complete that press in about the same amount of time it takes to complete one shrug. There is just no comparison. This is a good way to determome if your work out is really going to help you much.

Have to go. Have a great day.

5 X :broc:

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Played tennis with my 22-yr. old stepson.
I won 6-4, then
I lost 7-6 in tiebreaker (9-7 tiebreak score)
It was great to use my tennis muscles again after doing nothing but Crossfit for months.

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Hey all, congrats on all the hard work and personal records.

Sunday morning did 20 stairs after church and felt pretty good. Got a call form a friend in the late PM seeing if I wanted to go to the stairs. Had to pass. PS, surprised no one has commented on the stairs. This is a demanding workout in itself.

Moday did my noontime yoga. Still amazes me everytime I witness someone who can hit all the positions.

Tuesday at lunch did my warmup followed by SP 5x5 with 135# supersetted with some 35# weighted pullups. My forearms have been hurting since my tire flipping episode last week and my pull ups are off as a result. Got sets of 4-5 when I usually can do 5-6. Late afternoon met a group at the stairs and did the following: 4 rounds from the parking lot entrance entrance and back to the stairs (about 1/2 mile), up the stairs to the top, 10 knees to chest (prone), 10 pull ups, down the stairs back to the set up area for 10 dips, 15 squats, 20 walking lunges and 30 skips with a jump rope. Didn't time yesterday but had to be around 40 -45 minutes.

Today, sore as hell, especially the shoulders from yesterday's presses. Did the OHS x5, 115#, 125#, 130#, 135# and 140# (only got 4 reps).

I really find myself sore in the AM. Usually wake up around 3-4 AM and take a couple of tylonol with a large 20oz glass of water. Anybody else in the constant grip of soreness?

With regards to curls, I have swallowed too much cool-aid over the years and now look with distain anyone who curls, and even more so if they are doing it in the power rack. FWIW, my arms are probably larger today than ever before. Again, lots of pullups and dips seem to take care of that. If you want more add some weights to the pullups and I am a big advocate of ring dips. I read once somewhere here that a good response to "what do I need to do to make my arms bigger?" was "come back when you can do 20 pullups and see if you have the same question"

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Diane good luck with the new business. The course options look wonderful.

Tom, since starting to do crossfit I rarely visit the free weight part of the gym. Usually, it's just to pick up some weights and take them to the free or advanced training area. In my current gym the power cages, open space for advanced training and a few treadmills are close by. Doing all those non functional, isolated body part exercises for endless reps and sets just does not make much sense anymore.

Today I did a variant of the 800 meter run
40 L pull ups
800 meter run
40 strick pull up
800 meter run
40 kipping pull up


Since the 400 m. walk took me a llittle over 4 minutes when I last did them, I cut the "run" down to 400 meters and since I cannot do a full L pull up, I merely bend by knees up. I cannot kip, so I did 40 jumping pull ups. The whole routine took 23:17.

I had enough time and energy to try the overhead squat WOD. Unfortunately, my shoulders are so tight that squatting with the bar overhead causes me to rock forward on my feet. So I just did the whole 5 X 5 with the bar. I spent allot of time trying to get more flexibility into my shoulder without much success. When I do back squats, my hands are pretty far out along the bar.

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[B]Mark[/B] - My thanks and appreciation to you for starting this over-50 thread that now has more than 1,000 posts! I came on-board as post #25 way back when - we were both doing the the 100-day burpee challenge and I was struggling to make it through the 80's and 90's. Your message to me kept me going and I was determined to finish due to your personal story of motivation. I don't know that I would have made it without you.

I'm fairly certain that cyber-recognition is not one of your goals, but you deserve credit for starting a thread that has struck a chord with an entire segment of CrossFitters! Here's to you, Mark, and to all of us who are over-50 and living the CrossFit life!

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[quote=John Burch;600834]10 rounds of
7 SHPDL
7 Ring Dips time 9:12
first muscle up 6/2/09 :notworth:[/quote]

Congrats on the MU, John!

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[B]Diane,

[/B]Props on the catering business! Wishing you the best! Nice North Shore WODs.....

Thanks on the knee. Felt really good and the R/Achilles was not complaining at all this morning.....:)

[B]Mark,

[/B]Glad you got to play some tennis.......haven't played in years myself, even though it was my sport in high school and the first year or two in college....

I'm with Diane, thank you for having the vision to start this thread. What a great community we have here......

[B]Charlie,

[/B]Glad you get to fly today - - there is nothing better than taking a stint in the blue (in good weather, of course). Sorry that pre-empted the workout, though.

Great info on the curls. Another great bicep developer is the Sumo Deadlift High Pull. It definitely works the biceps pretty much throughout the entire pull from the floor to the top of the movement at shoulder level.

[B]Tom,

[/B]Strong work! You also raise great points about curls. I guess there will always be the old specter of the curl hiding out in the corners of a gym.......hard to get away from. I must agree with you, I have noticed more development and feel more pumped after working at pull-ups work a while and even more so when I add dips.

[B]Pat,

[/B]Nice work on the 400m / L pull-up WOD and nice scaling. Intensity is what is important. Looks like you got that!

Take care, all!

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6/03
for time 3 rounds
50 10' 20# wall ball shots
25 back extansions
400 meter run
24:08

Brutal work out
good luck Diane

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Today did CFWUx3 w/assisted dips and 6 mins. Running on treadmill

Did modified “Grace” 30 Clean and Jerks w/100lbs. (all full squat cleans)
My time: 11:10 (PR for me at this weight)

Did 20 pull-ups w/20lbs. added weight

Yesterday, I played tennis for the second night in a row with my stepson. We split sets again. I won 6-4, then he won again in a tie-breaker 7-6 (7-1 in the tiebreaker)

Some comments:
Diane-
Thanks for the praise regarding starting this Over-50 thread, but I just feel lucky that people have responded. It has certainly helped me to remain motivated about doing Crossfit. Being a little competitive, and comparing myself to the younger folks, I sometimes felt discouraged about my progress. Even though there are some fantastic over-50 athletes like Terry, who can lift twice the weight or do a met con in half the time, I find myself motivated by knowing he is age-wise my peer.

Tom-
You asked the question about soreness? I am sore every day. Every day. Every day. Every day. I wake up in the morning moving like someone beat me with a board the night before. It is common for me to take one or two Aleve daily. The past two out of three days I played tennis for the first time in a long time, and was really sore after the first day despite my Crossfit fitness. There are many days where the discomfort makes me think that I must be nuts for doing this Crossfit stuff, but I like keeping my weight under control. I like the way the fitness makes me look, and most of the time I get some kind of pleasure out of seeing myself improve, even by very small increments over almost two years of Crossfitting.

Pat-
I work on shoulder flexibility a little bit every day, taking the pvc or mophandle or cane or stick or something, and taking it overhead and back. I start with my hands very wide. Re-set with my hands a little closer, and just continue that process. I usually do a few overhead squats with the stick or pole or whatever also.

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Tired today. Glad it is a day off. The RDL's I did the other day have definately made me sore...and tomorrow's WOD is deadlifts.

Mark...weighted pull ups are nothing to sneeze at. I can barely do three or so without band assistance.

Tom...As far as soreness goes...I only occasionally have problems. I do feel fatigue in my muscles though.

Diane...Hope your business works out. I would love to start my own business. Tired of working for someone else.

Steve...Generally, I love flying. But try strapping an aluminum tube to your fanny for hours on end, with a good bit of it pushing the limits of the machine. It starts to get old. Yesterday's flight was very busy 7 hours with nothing happening as planned. Op sorties are about 12 hrs. Ferry flights go from 15 to 19 hrs. Those really hurt. Regardless of the duration, I throw all my mental, physical, and emotional energy into each and every flight. It can be very exhausting. It takes a day or two to recover from the longer flights. When deployed, you are just in a constant starte of fatigue.

I retire in less than a year now and I think I will hang up my (flying) spurs for good. I've had a really long streak of luck (Someone's been watching over me) with only minor problems. Don't want to tempt fate.

Enough whining


Scott...How are your knees doing? Hope you haven't undone the good doctor's work. :super:

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[B]Tom[/B]:

In response to your question regarding soreness - every night after I've worked out, I place a large glass of water and two ibuprofen caplets on my nightstand. I set my alarm for 4:30, wake up, take the two ibuprofen and then sleep until 5:00 and then go and work out again. That routine allows me to get out of bed and be able to raise my arms above my head in the shower and negotiate the steps down to the first floor of my house. I don't even think about it any more. My orthopedist has told me that I have normal cartilage loss in my knees and shoulders due to age, but she is amazed that I don't have any PAIN and that I show no signs of arthritis (hereditary in my family). She told me to keep doing what I'm doing. It seems that CrossFit is the remedy that needs no prescription!

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Did an interval workout yesterday at lunch. Started with 15 minutes of stretching and general loosening up. As I have mentioned before, I am a bit susceptible to hamstring issues so I do my best with both dynamic and static stretching before any running. Got on the treadmill and did a slow 6.0 two minutes followed by one minute cooldown 3.5. Then cranked it up to 7.5 for two minutes with a two minute cooldown. Next two repeats were at 8.0 for two minutes with a two minute cool down. Finished up with three more repeats at 8.2 for two minutes. Felt very good, could have gone a little harder, but in the back of my mind I'm always thinking about the hammies.

Finally figured out how to post an avitar. Those are the stairs that I keep refering to. 122 steps with a vertical of 78'. At the top is the old tobbogan house where we have added some eye bolts to hang rings and portable pull up bars.

Will squat today and attempt 5x5 with 205#. Please no snichkering on the light weight.

Thanks for everyone's response regarding soreness. At least I am not alone with this.

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Been negligent on posting once again!

Diane-

Great to read that you are starting your own business! I'm an avid chef myself and always thought that a catering business would be fun. A couple of times catering friends weddings cured me of the itch though!

Mark-

Ditto on the thanks for starting such a great thread. Also, excellent job on the Grace PR and hanging with your stepson on the tennis court.

John-

Awesome achievement on the MU!

Tom-

I find that I'm most sore when starting up a strength cycle or after a 1+ week hiatus from back squats or dead-lifts. Also, some of the full-blown, rx'd main page WOD's can hit me pretty hard, although I usually don't do these more than once or twice a week.

For all relying on NSAID's, you might read this blog post by Kelly Starett (San Francisco CF). He's very knowledgeable, a physical therapist, and one strong man. Also young I might add, so probably doesn't have as much need as we "older" folks. Link is WFS:

[URL="http://sanfranciscocrossfit.blogspot.com/2009/06/get-off-ibuprofen-peoples.html"]http://sanfranciscocrossfit.blogspot.com/2009/06/get-off-ibuprofen-peoples.html[/URL]

I must say that I very rarely resort to meds unless suffering an actual strain or something.

Steve-

I don't think throwing some biceps curls into your routine is the worst thing in the world. If you make the standard globo-gym couplet of bench press and arm curls your staple WOD, we'll send you back to the "Getting Started" page!

Charlie-

Did kayak on Sunday, but you'll be happy to know that the mosquitoes were horrendous, so it wasn't all fun!;)

Pat-

Nice job on the running/pull-up WOD. I'm hoping to tackle that one today.

The past week I've continued my CF Strength Bias/Gant Grimes Hybrid program with lots of lifting and a few short WOD's (did set a 3-rep PR in back squat at 266# and a 3-rep PR in press at 108# this week, :kicking0:). Won't bore you with the details. I did do an interesting CFFB WOD consisting of 10-9-8-...3-2-1 of 3/4 bwt power cleans and chest to bar pullups.

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Scott, using some form of anti-inflamatory med. is not an option for some of us whether we exercise or not. Persistent inflammation is actually one of the theories of aging. Reducing inflammation thru supplements and or medications is life enhancing. I take about 4-6 gms of omega 3 per day. If I were the age of the person in that blog, I wouldn' be needing much medication either. :o

Did the deadlift WOD today. I decided to use rowing as a warm up for 1500 meters or 7 minutes. Then I did the other things I do.

1- 295
2-315
3-385
4-405
5-455 f.
6-455
7-315.

This is a PR. :highfive:

I did manage to rip a callous off one hand in the process. The failure was poor form so I dropped the wt. around med way. In my gym, people do not drop weights. :yikes:

Wish they would have given me as much attention when I got the weight.:)

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Pat,

I take fish oil every day, usually 6-9 grams. I'd venture to say that this is also true of most CF'ers. I've never read anything negative about fish oil supplementation. On the contrary, there is virtual unanimous recommendation to increase intake of Omega-3's. They were definitely part of our ancestral diet.

Anti-inflammatory drugs, however, are another story. These have a long list of adverse reactions and side-effects, including one meta-analysis that showed an 80% increased risk of myocardial infarction with high dose NSAID's versus placebo. Kelly's blog post highlighted a significant danger with NSAID's that I was unaware of:

[QUOTE]NSAIDs have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply. In one study on muscle strains, Piroxicam (an NSAID) essentially wiped out the entire inflammatory proliferative phase of healing (days 0-4). At day two there were essentially no macrophages (cells that clean up the area) in the area and by day four after the muscle strain, there was very little muscle regeneration compared to the normal healing process. (Greene, J. Cost-conscious prescribing of nonsteroidal anti-inflammatory drugs for adults with arthritis. Archives of Internal Medicine. 1992; 152:1995-2002.)
[/QUOTE]

As an aging athlete, the last thing I want is to delay or mitigate the healing response to my workout.

By the way, awesome dead-lifts!

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[QUOTE=Scott Allen Hanson;602807]Pat,

I take fish oil every day, usually 6-9 grams. I'd venture to say that this is also true of most CF'ers. I've never read anything negative about fish oil supplementation. On the contrary, there is virtual unanimous recommendation to increase intake of Omega-3's. They were definitely part of our ancestral diet.

Anti-inflammatory drugs, however, are another story. These have a long list of adverse reactions and side-effects, including one meta-analysis that showed an 80% increased risk of myocardial infarction with high dose NSAID's versus placebo. Kelly's blog post highlighted a significant danger with NSAID's that I was unaware of:



As an aging athlete, the last thing I want is to delay or mitigate the healing response to my workout.

By the way, awesome dead-lifts![/QUOTE]


Thanks Scott. Just so you are aware I am: 64, 6'1", 250, M. After today, I think that a 500 lb DL is not unreasonable.

I do not routinely use anti-inflammatory meds. However with osteoarthritis in my knees I do need to use them sometimes. Have you noticed that most of the negative report on these agents applies to muscles. And if it were only muscles, I'd agree. However, tendons, ligaments, and inflammation around the joints may be a different situation. Ice, compression, and rest work well for muscle strains. Regarding the other tears, sprain, and joint problems, I have a tough time taking a month or so off to heal. Although I have----usually with the help of a physical therapist doing at least passive therapies till more active engagement is possible. Don't get me wrong, I am prepared to agree to disagree.:notworth:

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[B]2009 06 05[/B]

Deadlift 1-1-1-1-1-1-1

[B]WU:[/B] 1500 m row at mod-effort pace 6:44 @2:14.7/500m; 3 X CWU

[B]WU Sets:[/B] 75X5, 75X5, 95X5, 115X3, 135X2, 225X2

1 - 315
2 - 325(f), 295(f), 275
3 - 280
4 - 285
5 - 295
6 - 300
7 - 305

[B]Very disappointing workout.[/B] DL’s have not been going well for the last two times. On 20090422 I lifted 345. On 2008 01 I lifted 355. Additionally, 2008 08 I did 5 sets of 3 with no set less than 315. My lack luster performance might be due in part to doing RDL’s the other day. I am still just a little stiff from that today. And I have been feeling a little punkish lately. Was pretty tired today. Even took a nap after I came home. Also, been having nerve problems with my herniated discs lately. Sometime my hands will spasm painfully and it has been getting worse lately.

[B]Post WOD Work:[/B]
RDL - 3 sets 225X5

Ham string PNF stretching.

[B]My two cents on the use of NSAIDs.[/B] They are okay for occasional use. Chronic use is bad news for the same reasons that you can’t take cortisone long term. Sure these drugs inhibit the “bad” eicosanoids that cause inflammation and pain, but they also inhibit production of “good” eicosanoids too. In the case of cortisone, you will die. In the case of NSAIDs, you get everything Kelly Starett describes in his blog. Use once or twice a week will probably not do you any harm. More than that…. Additionally, they are toxic it to your kidneys if you take them too much. BTW, Tylenol is liver toxic at doses greater than 4000mg/day. Aspirin is probably the most benign drug of all, but it has its draw backs too.

I rarely take Ibuprofen. Usually, if I hurt and I need to sleep for crew rest to go fly. Fish oil does seem to help a lot.

[B]Scott[/B]…Nice link. Much appreciated. Planning a day canoe trip here in Iowa with my youngest son…North Skunk River. My wife and I used to canoe a lot. Even some wilderness canoe trips. We have an 18 ft Winonah.

[B]Pat[/B]…Beautiful work on your DL’s.

[B]Tom[/B]…Those stairs…yikes! I have a friend who was a back up quarter back for the U of Wash Huskies. He used to box jump the stairs like that. He started with one stair at a time and worked his way up to three or four at a time, jumping all the way from the bottom to the top of the stairs.

[B]Anti-inflammatory broccoli for everyone!!![/B]

:broc::broc::broc::broc::broc:

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anti-inflammatory broccoli is reality just that. This supplement includes it just for that very reason. It also reduces the effects of negative estrogen isomers in males and females. BTW, I am not pimping this supplement.

[url]http://www.lef.org/Vitamins-Supplements/Item00969/Dual-Action-Cruciferous-Vegetable-Extract-with-Resveratrol-Cats-Claw.html[/url]

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Haven’t posted in a while, been busy with the affiliate, new job and trying to get my workouts in too.

Thanks for the compliment Mark.

Congrats and nice job on getting a muscle up John, I am envious.

Diane, I hope you go for it and start your own biz.

Charlie, your DLs’ don’t look bad, very respectable. It’ easy to be critical of ourselves.

My OHS absolutely suck, I actually did the OHS-5-5-5-5-5 WOD twice, 85lbs was my max. I just can’t seem to get my body to do it correctly so my plan is stick with weight until I get the form down.

I am sore all the time. I try and avoid NSAIDs or any drug as much as possible. Based on what I learned at the CF Nutrition cert, I take 18 one gram capsules of fish oil per day (Costco brand) these contain 300 mg of Omega 3 (EPA/DHA).

Awesome DLs and heavy work Pat, you should post some pics of yourself hoisting all that weight.

I am back on following the main site WODs.
Did the 800m run - Pull up WOD in 27:08, RXD...my L Pull-up form needs a lot of work.

DL 1-1-1-1-1-1 WOD today;
315,365,385,405,385,385,375

Looking forward to Lynne tomorrow since I weigh 10 lbs less when did it last time. :)

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[I][B]090604 THURSDAY - - Took another rest day.


090605 FRIDAY

[/B][/I][B][I]Warm-up:
[/I]Stationary Cycling:[/B] 10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up.[/B] Added two more burpees today (total 12).

[I][B]WOD: Dead Lift 3, 3, 3, 3, 3. Post Loads
Warm-up Sets:
[/B][/I]PVC x 15 reps
45# bar X 15
135# X 5
225# X 5
[I][B]Working Sets:
[/B][/I]275# X 3
295# X 3
305# X 3[I]
[B][COLOR=Red]315# X 3 - PR for reps*
[/COLOR][/B][/I][COLOR=Red][COLOR=Black]325# X F, F
315# X F
[I]Wanted to end on a positive note, so did a 5 X 2 set. Should have been sensible and just finished with another set of three......Oh, we who are driven........[/I]
285# X 5
285# X 5[I] felt form starting to go on these.......
[B]* Last multi-rep lifts were at 275# X 2 reps on 090410[/B]

[B]Shoulder mobility/flexibility work:
[/B][/I][B]Shoulder stretches/holds on Smith Bar:
[/B]30 sec X 3
[B]Straight bar cable sweep downs
[/B]70# X 15 X 3[/COLOR][/COLOR]

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Charlie,

Did not consider any of your account of your flying work to be whining in any way. I did not realize one flew sorties or assignments of such long duration with any regularity. Ouch....my butt hurts just thinking about it (2 - 3 hours in a C-150 was hard for me!).

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Interesting reading about the soreness and inflammation. I have days when I don't hurt or am not sore at all. There are other days where I can hardly move. I also take 4 grams of Omega 3s daily and will take an Aleve or a couple of ibuprofen if the soreness gets "serious."

I am a firm believer in using a foam roller and stretching during and after a workout. I think this helps minimize DOMS and/or post work-out soreness.

[B]Pat and Terry,

[/B]You guys are simply beasts! Great DL numbers. Pat, I am impressed that at 64, you are moving that kind of weight and hope I can get toward some of those numbers when I grow up! :D

[B]Terry,

[/B]Wonderful to hear you are busy at the affiliate and have the new job. Congrats! Still looking for work on this end. I hope things settle down a bit for you.....

[B]Charlie,

[/B]Those DLs are nothing to sneeze at - - - with everything you've had going on, you must be trashed and yet you still pulled at lot of weight!

[B]Mark,

[/B]Nice work on "Grace" - props on the PR, and great job on the weighted pull-ups - - AWESOME!

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Good discussion on pain relief and anti-imflamitories.

Pat, those are ridiculous #'s for DL's. I am weak and worthless. Seems my form breaks down considerably when I go 300+. Have trouble keepng my butt down to engage the glutes and hams therefore get too much back into it too early.

Yesterday's squats 5x5 @205# were fairly easy. Got good and low to the point of getting a slight bounce at the bottom. Again, feel the form could be better as I try to get the PC more involved.

Did a quick workout at the stairs the is AM. Did one warmup ascent followed by 5 run/jog ascents with a 2 minute rest at the bottom between ascents. This was brutal as I usually only walk the stairs. Finished up with 4 walking ascents for a total of 10 climbs in about 30 minutes. Usually can do more in this timeframe, but the running really slowed me down (to catch my breath and recover).

Have some graduation parties to go to today so I know I will be consuming a few or more adult beverages. Will do my penance tomorrow.

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Steve,

About flying...I grousing on a bad day. Should have kept my mouth shut. That's one of the reasons why I've never been promoted above my current rank...I tend to state my opinion or the obvious, no holds barred. It was just a tough day flying. Plus, I had a copilot who does some things well and a lot of other things not so well. I've instructed this individual on several occasions and don't seem to be getting anywhere. Sorry to all for the attitude.

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[QUOTE=Tom Girouard;603078]Good discussion on pain relief and anti-imflamitories.

Pat, those are ridiculous #'s for DL's. I am weak and worthless. Seems my form breaks down considerably when I go 300+. Have trouble keepng my butt down to engage the glutes and hams therefore get too much back into it too early.

Yesterday's squats 5x5 @205# were fairly easy. Got good and low to the point of getting a slight bounce at the bottom. Again, feel the form could be better as I try to get the PC more involved.

Did a quick workout at the stairs the is AM. Did one warmup ascent followed by 5 run/jog ascents with a 2 minute rest at the bottom between ascents. This was brutal as I usually only walk the stairs. Finished up with 4 walking ascents for a total of 10 climbs in about 30 minutes. Usually can do more in this timeframe, but the running really slowed me down (to catch my breath and recover).

Have some graduation parties to go to today so I know I will be consuming a few or more adult beverages. Will do my penance tomorrow.[/QUOTE]

for 6-8 weeks before I left my current gym for an affiliate, I found a trainer who knew the Oly. lifts. I never really did learn the lifts that required shoulder flexibility and others with my feet and groin banging around just hurt. However, once I learned to keep my butt down, the DL's came easily. I had been doing stiff legged DL's for years almost once per week on "pull day". As I tore a callus yesterday, I'm going to have to use one of the tape recommendations I found on another forum or look for my old lifting gloves (they are probably as stiff a boards and toxic--so maybe not). today's WOD calls for pull ups to failure.---my poor hands.

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this was a short tough work out given yesterday's demands.

Bench Pull Ups
10 20
9 17
9 12
7 12
5 10

Benches were done at 225 lbs. without a spotter. Around the 4th set, I stopped the decline at parallel---too many injuries to rotators in the past when my bench drops below that point. After two days of this heavy lifting, I think I'll take a hike tomorrow.

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Pat thats some great work you are putting in the DLs my hats of to ya

Today Helen
3 rounds of
run 400 M
21 KBs @ 35#
12 PU
time 12:34

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[B]John,[/B]

Nice time on Helen. She's always a smoker.

[B]Steve,[/B]

That's a huge volume of DL's. I'd be sore for a week!

[B]Pat,[/B]
Great work on Lynne. Those are great numbers for a big guy of any age. Do you kip?

[B]Tom,[/B]
Stairs are great for impromptu WOD's. I wish I had stairs like in your avatar that were convenient.

[B]Terry,[/B]
Strong numbers on the DL's! I'm definitely the weak cousin on that lift. Good job also on the run/pull-up extravaganza. I did that one today (see below). I agree on the L pu's.

[B]06/06/2009[/B]

Run 800, 40 "L" pullups; Run 800, 40 strict pullups; Run 800, 40 kipping pullups.

24:40

The "L" pullups were tough; only held the "L" for multiple reps (5 at a time) for first 20. After that, it was more of a kip to L for singles. The strict pullups were also tough after all the L's. Runs 2 and 3 with the dog. She looked so forlorn waiting at the fence as I left for the first run, I caved and took her with me. I don't think she really slowed me down at all.

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[I][B]090606 SATURDAY

Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding W/U: [/B]Subbed 50 ab-mat sit-ups for 25 GHDs....
[B]Shoulder Mobility Work: [/B]
[B]Arm circles[/B] - repeated several times throughout warm-up and WOD.
[B]Shoulder stretches[/B], 30 sec each arm/shoulder; arm as directly behind shoulder/back as possible - high, mid, and low positions.
10 X 1 shoulder presses - 10# Db.
[B]Shoulder Pass Throughs[/B] - additional beyond warm-up. 10 X 2 sets.

[I][B]WOD: "Lynne" Post total reps for each for five rounds of:
Max Reps of Body Weight Bench Press [/B][/I](scaled to 3/4 BW = 145# - no spotter)
[I][B]Max Reps Pull-ups [/B][/I](all pull-ups dead hang)
[B]Totals:
1) 13 / 5 [/B]OH grip
[B]2) 12 / 5 [/B]UH grip
[B]3) 10 / 5 [/B]OH grip
[B]4) 10 / 5 [/B]UH grip
[B]5) 10 / 5 [/B]OH grip
[COLOR=Red][B][I]PR: 55 [/I][COLOR=Red][I]@ 75% BW BP[/I][/COLOR][/B][B][I] / [/I][/B][/COLOR][I][COLOR=Red][B]25 [/B][/COLOR][COLOR=Red][COLOR=Black][COLOR=Red][B]pull-ups[/B].[/COLOR] [/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black](Last "Lynne:" 40 BP @ 75[/COLOR][/COLOR]% BW / 21 pull-ups on 090323).

[I][B]Double Under Practice: [/B][/I]about 2:00 minutes total. Kept missing singles today and felt like a real klutz.....did manage to chain two DUs together 3 separate times! WOOOOOOOOT!

[I][B]Rope Pull-ups: [/B][/I]2, 2, 1. Grip was fried and kept slpping down the rope.
[I][B]Kipping Pull-up Practice: [/B][/I]5, 5, 3. Again, felt grip going - - probably yesterday's DLs. Tried moving my hands apart for a wider grip today - - that made all the difference in the world, due to my poor shoulder flexibility. Nice knowing that [U]I can kip[/U]......I just never had my grip wide enough!!

[I][B]Metcon"ish" Work: Interval Runs 30:00.[/B][/I]
Warm-up 1:00 minute at 3.2 MPH walk
Warm-up 4:00 minutes at 4.0 MPH walk
Run 400m at 5.5 MPH; rest 1:00 minute at 4.2 MPH
Run 1:00 minute at 7.0 MPH, rest 2:00 minutes at 4.2 MPH
Run 1:00 minute at 8.0 MPH, rest 2:00 minutes at 4.2 MPH
Run 1:00 minute at [B][COLOR=Red]9.0 MPH[/COLOR][/B], rest 2:30 at 4.2 MPH
Run :30 seconds at [COLOR=Red][B]10:00 MPH[/B][COLOR=Black], rest 2:30 at 4.2 MPH
Run :30 seconds at [B][COLOR=Red]10:00 MPH[/COLOR][/B], rest 2:30 at 4.2 MPH
Run :35 seconds at [/COLOR][/COLOR][COLOR=Red][COLOR=Black][B][COLOR=Red]10:00 MPH[/COLOR][/B], rest 2:30 at 4.2 MPH
[/COLOR][/COLOR][COLOR=Red][COLOR=Black]Run :35 seconds at [/COLOR][/COLOR][COLOR=Red][COLOR=Black][B][COLOR=Red]10:00 MPH[/COLOR][/B], rest 2:30 at 4.2 MPH - actually ran about 45 - 50 seconds - - couldn't find the stupid speed control......
Run 400m at 6.0 MPH, rest at 4.0 MPH for remainder of time as cool-down.
[B]Total time: 30:00 Total distance: 2.50 miles.
[COLOR=Red]* PRs for speed. [/COLOR][/B][I][COLOR=Red][COLOR=Black]Haven't run that fast since LEO academy 29 years ago.

[/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black]I think I've earned my rest day tomorrow........Had lots of fun today![/COLOR][/COLOR][/COLOR][/COLOR]

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[quote=Charles Pyke;603102]Steve,

About flying...I grousing on a bad day. Should have kept my mouth shut. That's one of the reasons why I've never been promoted above my current rank...I tend to state my opinion or the obvious, no holds barred. It was just a tough day flying. Plus, I had a copilot who does some things well and a lot of other things not so well. I've instructed this individual on several occasions and don't seem to be getting anywhere. Sorry to all for the attitude.[/quote]

Charlie,

No apologies necessary......While I don't have over 100 hours PIC, I do know the importance of good team work in the cockpit environment and not knowing how a crew member (would) respond(s) under different conditions is frustrating at the least and downright dangerous at the other end of the spectrum. Gotta be a lot worse through a long day at the controls.......

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[quote=Pat Quigley;603233]this was a short tough work out given yesterday's demands.

Bench Pull Ups
10 20
9 17
9 12
7 12
5 10

Benches were done at 225 lbs. without a spotter. Around the 4th set, I stopped the decline at parallel---too many injuries to rotators in the past when my bench drops below that point. After two days of this heavy lifting, I think I'll take a hike tomorrow.[/quote]

Killer job on today's WOD, Pat - - especially the pull-ups! Yeah - - I second the rest day!

[quote=John Burch;603328]
Today Helen
3 rounds of
run 400 M
21 KBs @ 35#
12 PU
time 12:34[/quote]

Sweet "Helen", John - - great time!

[quote=Scott Allen Hanson;603363][B]J[/B]
[B]Steve,[/B]

That's a huge volume of DL's. I'd be sore for a week!

[B]06/06/2009[/B]

Run 800, 40 "L" pullups; Run 800, 40 strict pullups; Run 800, 40 kipping pullups.

24:40

The "L" pullups were tough; only held the "L" for multiple reps (5 at a time) for first 20. After that, it was more of a kip to L for singles. The strict pullups were also tough after all the L's. Runs 2 and 3 with the dog. She looked so forlorn waiting at the fence as I left for the first run, I caved and took her with me. I don't think she really slowed me down at all.[/quote]

Thanks, Scott!

You did a super job on the 800/L-pull-up WOD. That one looks hard, to say the least. Did your dog speed you up? :D

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[B]2009 06 06[/B]

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

[B]WU:[/B] 1500m row @ an “aggressive” mod-effort pace - 6:12.7 w/2:04.2/500m pace

BP WU: barX10, 75X5, 95X3, 115X3, 135X2

BP wt scaled to 150lbs, ~65% BW
Pull Ups scaled by light band assist

[B]Rnd - BP/PU[/B]
1 - 8/14
2 - 10/15
3 - 10/17
4 - 11/20
5 - 9/15

Did this WOD while washing the car. Due part of the WOD, wash part of the car, etc. Took a while to complete both. Since rest intervals btwn efforts were not specified I took my sweet time. Pull ups did make my hands hurt since my calluses were water logged.

Actually, seems that grip strength was the limiting factor on the pull ups or I could have done more. Would think that if I can do up to 20 pull ups with the light band I would be able to do more than one or two regular PU’s, but I can’t. Quite frustrating.

Finished w/ hamstring PNF stretches.

:broc::pepper::broc::pepper::broc: growing in my garden!!!!

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[QUOTE=Stephen R. Lampl;603390]
Thanks, Scott!

You did a super job on the 800/L-pull-up WOD. That one looks hard, to say the least. Did your dog speed you up? :D[/QUOTE]

Thanks back at you Steve. I think she did speed me up. She was downright sprightly. I wish I could make running look that easy! Shouldn't be too surprising to me since she can out-run a frisbee over 50-75 yards.

Great job on the Lynne PR! Nice to increase both the BP's and the pullups. Also, stringing the DU's! Good day. I practiced those today as well. I might have strung two together once (I think), but I'm really stuck in the single-dbl-single-dbl rut. My mind just can't seem to make the second consecutive double without a jump that is way too high.

Have a great rest day.

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CFWUx3 w/assisted dips
Ran 6 mins. On treadmill

Did modified Crossfit Jenks WOD
Ran 1 mile
30 thrusters w/30 lbs.
15 C&J w/100lbs.
Ran 800 meters
20 thrusters w/30 lbs.
10 C&J w/100lbs.
Ran 400 meters
10 thrusters w/30lbs.
5 C&J w/100lbs.
My time: 39:10 (all running on treadmill at 0% incline)

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[QUOTE=Charles Pyke;603401][B]2009 06 06[/B]

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

[B]WU:[/B] 1500m row @ an “aggressive” mod-effort pace - 6:12.7 w/2:04.2/500m pace

BP WU: barX10, 75X5, 95X3, 115X3, 135X2

BP wt scaled to 150lbs, ~65% BW
Pull Ups scaled by light band assist

[B]Rnd - BP/PU[/B]
1 - 8/14
2 - 10/15
3 - 10/17
4 - 11/20
5 - 9/15

Did this WOD while washing the car. Due part of the WOD, wash part of the car, etc. Took a while to complete both. Since rest intervals btwn efforts were not specified I took my sweet time. Pull ups did make my hands hurt since my calluses were water logged.

Actually, seems that grip strength was the limiting factor on the pull ups or I could have done more. Would think that if I can do up to 20 pull ups with the light band I would be able to do more than one or two regular PU’s, but I can’t. Quite frustrating.

Finished w/ hamstring PNF stretches.

:broc::pepper::broc::pepper::broc: growing in my garden!!!![/QUOTE]

Nice, Charlie. I always find myself sweeping the garage or some such between sets. Might as well be productive.

On your pullups, I was just reading a Rippetoe forum over at Strength Mill. He stated that he hasn't had much luck in progressing people from bands to unassisted pullups. I have had the same problem with some of my folks. Rippetoe recommends working sets of 1-3 unassisted if you can. If not, jumping pullups with a slow negative for sets of 3 reps. The idea is to build the strength requisite to a pullup rather than to an assisted one. Here's a link to the thread (WFS):

[URL="http://************.net/forum/showthread.php?t=5142"]http://************.net/forum/showthread.php?t=5142[/URL]

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[B]Charlie,

[/B]Nice work on "Lynne." Cool that your "GTG'd" the WOD and car wash.....Great rowing - - a warm-up? Man, that was a WOD in and of itself! As for grip strength, it seemed rather punishing to have a pull-up WOD after yanking heavy stuff off the ground for yesterday's workout......

[B]Scott,[/B]

Thanks! DUs are fun to work on, but frustrating at times. Seems I either have it going or I don't. I'm pretty much like you at this point - - stuck in the single / double / single / double. I'm told I need a better rope, so I'm probably going to plunk down for a Buddy Lee.

[B]Mark,[/B]

Great job on the "Jenks" WOD. Looks brutal to say the least!

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Did Lynne yesterday after open gym at our affiliate with Nick (29 yr old), our original owner/trainer. Good motivation for both of us.

Body weight bench 190 lbs.
12/20, 9/20, 8/16, 7/17, 7/20 = 136

Blew my old result away which was 85 back on Apr. 13th, it helped that I weight 10 lbs less from the last time I did this WOD.

Oh yeah... Nick's score 12/34, 10/27, 8/23, 7/21, 7/20 = 169

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[quote=Terry Dickman;603575]Did Lynne yesterday after open gym at our affiliate with Nick (29 yr old), our original owner/trainer. Good motivation for both of us.

Body weight bench 190 lbs.
12/20, 9/20, 8/16, 7/17, 7/20 = 136

Blew my old result away which was 85 back on Apr. 13th, it helped that I weight 10 lbs less from the last time I did this WOD.

Oh yeah... Nick's score 12/34, 10/27, 8/23, 7/21, 7/20 = 169[/quote]

Terry,

Great job on "Lynne" for the both of you. Great numbers!

BTW, are you teaching/training also? I'd have a blast working with either of the three of you guys....

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[B]2009 06 07[/B]

Helped the wife with lots of cleaning. Since I probably can't work out Tuesday, I'll defer today's scheduled WOD until tomorrow. Plus my hands are sore from two days of barbell work. Instead, I elected to do a 5000m row.

[B]5000m Row[/B]

[B]Time - 20:59.2 @ 2:05.9/500m pace[/B]

Somewhat humid today (79%), no wind. Nice temp though at 77 F.

Rowing broccoli :broc::broc::broc::broc::broc: