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I heard the Lumberjack WOD is a killer. :D

Double rest day for me. I was going to go to the gym yesterday, drove four blocks, decided driving was not a good idea, so I circled back home. Darned snow. My legs are killing me anyway, so rest is probably a good idea.

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Wow, I thought everyone was just joking about puking!

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Still sick. Well, getting over it. Pretty sure now I had the flu. Which strain? I don't care. It sucked.

Back at it today, though still light.

WARMUP:

30 squats
20 pushups
25 flutter kicks (4-count)

MetCon:

Dead lift 21x155
Bench Press 21x135
Dead lift 15x155
Bench Press 15x135
Dead lift 9x155
Bench Press 9x135

7:52

Maybe tomorrow the gym!

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Dave O. , I did not set the world on fire with this one!:)

Lumberjack 20 (scales in parentheses)

275# DL 20 reps, 400m Run (5.0 spd on treadmill for all runs)

70# DB/KB swings 20 reps, 400m Run

45# OH Squat 115 #, 20 reps (45# bar), 400 Run

20 Burpees, 400 run

20 Pull ups, 400 run

20 Box Jumps, 2 ft. box (step ups), 400 run

20 DB Squat Cleans, 45# ea. (25 # ea), 400 run.


completed in 45:34. The DB squat cleans were very difficult.

Maybe it's the conditioning or the weight loss or both. This many runs without significant knee issues is not where I was a year ago.:kicking0::kicking0::kicking0:

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[B]Pat, Dave & everyone else[/B] kudos on that lumberjack wod. The Shed did a way-modified version (limited time a lot of people) and everyone said it was very difficult anyway.


Still not sleeping well, but back in the saddle today. Felt good to be back in action.:)

[B]12_7_09 Monday[/B]
Warmup Row 500 (2 min, darn), dislocates

AMRAP (1) in 12 minutes of:
15 back extensions
10 K2E
5 pull-ups
rest for exactly 6 minutes
AMRAP (2) in 12 minutes of:
5 burpees
10 kettlebell swings - 24kg (16kg)
15 goblet squats - 24kg (16kg)

[I]Fun one!
Exactly 6 Rounds AMRAP 1
5 Rds +5 +10 +8 AMRAP 2[/I]

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1 mile run
Deadlift x5 225 255 275 275 275
Helen 12:35 with 40lbs Kettlebell.
PS, I'm only 46 :)

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push jerk
95x3
115#
125#
135#
155#
165#

WOD 4 rounds
10 hang squat clean @ 115#
35 sit ups
11:05

m/55/181#/5'10"

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Yesterday - flew.

Today - snow, snow, snow. No one went to work. Tons of the stuff! Shoveled a little to keep the front porch clear and also the garage doors. No point doing more, it's still snowing hard.

Dug out my snow shoes and went for a short hike in the storm. Took the dogs with me. That's some hard work. Dogs are exhausted, but happy.

[B]Snow Shoe Broccoli[/B]
:broc::broc::broc::broc::broc:

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I wish no one was at work in Denver. We have snow!

I got my deadlift up to 155# this morning. Last time was 145# and then my form went south. 155# felt really good. 165# was apparently out of the question though. That bar did not budge.

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No snow here. Just cold, gray Columbus.

WARM-UP:

30 squats
10 HSPU
10 pullups

STRENGTH:

Rear squat 5x5 185, 205, 225, 235, 235

WOD:

Fran
Thrusters as Rx'ed
Pullups with thin band
10:03

Feeling about 90%, still hacking a bit, but not infecting anyone in my basement!

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Nice PR [B]Diane[/B]. Snow tonite. Pbly not as much as where you guys are, we'll see. It seems like summer was just yesterday.
Well wishes to everyone recovering :)


[B]Push press: 3,3,3,3,3[/B]
Warmup - 15x45#, 5x55#, 5x65#
75/85/95/105/110(f)
[I]Didnt get any at 110, darn. But last time I didn't even get 100 so Im happy. Next time Ill breathe properly & get it.[/I]

[B]WOD[/B]
3 rounds for time of:
30 box jumps
30 ring push-ups
10:08

[B]Bonus WOD:[/B]
2K row for time
[I]I went right to this without resting more than a minute. Big mistake, 9:42.[/I]

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Snow? What's that?

[B]12-7-09 [/B]
Recovering from my 7th wedding anniversary. Wasn't much of a celebration considering my lovely bride is in Iraq. Thank god for Skype; it just rocks.
WOD: 3 Rounds for time of:
800 m row
21 x #95 power clean
Time: 24:43.4

[B]12-8-09[/B]
1000m row (4:19.1) followed by:
3 Rounds of 21-15-9
GHD
Back extension
Time: 22:42.1 The gym doesn't have a GHD so I improvised on the back extension machine. Probably going to snap my spine doing that one day.

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CFC WU
WOD
Row 1000m
40 20# wall ball shots @ 10'
rest 5min
AMRAP in 12:00
10 75# push press
10 24" box
10 SDHP @ 75#
5 rounds

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Sunday, rest (reasonable after the Lumberjack)
Monday, boring 30 min cardio

Tuesday
Deadlift 5-5-5 225, 235, 235;
ME pull ups 5sets, 3min rest, 20, 12, 10, 10, 10

We got a blizzard. Going to be a classic Chicago snowstorm. Don't call it the Windy City for nothing.

Jeff

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Jeff,

Where do you work out? My sister and nephew (both of whom I'm trying to get into CF) live in St. Charles.

Thx


Diane,

Congrats on the deadlift PR!

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Hi. I'm not over 50, I'm almost 46 but am happy to be on this thread.

eileen

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WOD for Time

50, 30, 20
wall ball shots
pull ups

My time was so bad I won't post it.

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Quick one:

Respirator on full workout

800 meters stairmaster level 11
50 jumping jacks
200 single unders
30 squats

For time:

5 rounds

10 db swings #50
10 db squat cleans #40's

10:14

Was listening to the Stone's Gimme Shelter with Lisa Fischer for this one. Great track!:kicking0:

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[B]12-9-09[/B]

[B]Deb's[/B] got some great WODs and I liked this one....EXCEPT, I forgot to read the part that said rest exactly 6 minutes between efforts. I was totally gassed.

AMRAP (1) in 12 minutes of:
15 back extensions
10 K2E
5 pull-ups
[B][COLOR="Red"]rest for exactly 6 minutes[/COLOR][/B]
AMRAP (2) in 12 minutes of:
5 burpees
10 kettlebell swings - 24kg (16kg)
15 goblet squats - 24kg (16kg)

Exactly 5 rounds as RX'd followed immediately by a miserable
4 rounds +5 burpees and 10 KB swings

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WOD today - shoveling heavy slush for time!! I have gotten stronger though. Did 10-15 95# front squats and 10 backsquats just b/c I passed the rack in the garage.
[B]John SR[/B] now you know how I felt for the bonus row....
[B]Dave[/B] love that track; pbly never hear it in our gym - almost every session, Clutch is blaring; I've become a fan!!

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I have been sick for 6 days. Hope to get in some kind of workout tomorrow.

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Mark,

I hope you don't have what I've had. Only been able to work out (mostly light) about 5 times over the past two weeks. I still don't feel 100% ready to go back to the box.

Ugh. Good luck. The only cure is rest.

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Ladies and Gents,
We have made the big time !!! There is going to be a Master's division at the 2010 Crossfit Games for athletes 50+.

More details to follow at the CF Games site but thanks to CFHQ for recognizing that we're here and growing !

Sucks for me because I'll still be rehabbing but if there is any way at all I can do one lift, pull or press at the sectionals just to be a a part of this inaugural event, then I'm all in.

Hope training is going well for all of you.

I'm still limited to some walking on crutches and some range of motion exercises. Should start on the stationary bike in a couple of days.

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[QUOTE=John Jaeckel;707792]Jeff,

Where do you work out? My sister and nephew (both of whom I'm trying to get into CF) live in St. Charles.
[/QUOTE]

They're in luck! I go to Crossfit Tri-Cities located right in St Charles ([url]http://www.tricitiescrossfit.com/[/url]) WFS. Even though I'm about 30 minutes away, its worth it. I've been going there for about a year. I'm a big fan of Mark and the coaches there. He gives a free intro on Saturday's at 10:00. If they decide to try it out, let me know I'll try to meet them and introduce myself.

WODS,

Wed
Jerk 3-3-2-2 135, 155,155,155,155
1000m Row, 3:52
PR, 20 double unders in a row.

Tues
ME Pull ups, 5x/rest 3min 20 (PR), 12,10,10,10
Deadlift 5-5-5, 225 lbs, 235 lbs, and 235 lbs



It is friggin cold around here!

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[QUOTE=Jeff Kilinski;708644]They're in luck! I go to Crossfit Tri-Cities located right in St Charles ([url]http://www.tricitiescrossfit.com/[/url]) WFS. Even though I'm about 30 minutes away, its worth it. I've been going there for about a year. I'm a big fan of Mark and the coaches there. He gives a free intro on Saturday's at 10:00. If they decide to try it out, let me know I'll try to meet them and introduce myself.
[/QUOTE]

JEFF—

Chances are, I'll see you then, because I'll probably go in with them the first time they go. I have a client up there and get there often. BTW, are you a Blackhawk fan?

JJ 12/10/09

WARMUP:
30x KB Swing (53 lb)
20 pushups
30 squats
25 rollovers

STRENGTH:
5X3 Hang Power Clean 120, 125, 135, 140, 145

WOD (my own personal creation— still working out in my home "dumbgeon" due to lingering cold/flu thang):
"THE MAD TURK"
3 rounds for time of:
10 Turkish Get-Ups (5 each side/35 lb. KB)
10 GHD situps
20 pushups

19:50

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12-10-09
WU:
10x3 BW squats
5x3 Jumping MU
5x3 DH pullup
5x3 Ring pushup (feet elevated)
50x3 SU
5-5-10 Diamond pushups

WOD: Deadlifts (with 100 SU between sets to stay warm)
#65x10
#95x10
#145x10
#185x10
#205x1
##225x1
#250x1
#270x1
#295x1
#315x[B][COLOR="Red"]F[/COLOR][/B]
#315x1 [B][COLOR="DarkOliveGreen"]PR[/COLOR][/B]...it wasn't pretty but I pulled it all the way up
#135x20

then to celebrate the PR I got on the C2 and did:
1 min on/30 seconds off x 8

Pretty good day...and to think I was going to take a rest day.

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[QUOTE=John Jaeckel;708649]JEFF—

Chances are, I'll see you then, because I'll probably go in with them the first time they go. I have a client up there and get there often. BTW, are you a Blackhawk fan?
[/QUOTE]

Not a fan per se' but was at the game the other night with clients. Half of the folks in the suite left to get a jump on traffic and weather. It was a good call to stick around. Great game.

Give me a heads up when you decide to hit CFTC. I'm not regularly checking my PM's here so shoot me an email at "theclaw900 at yahoo dot com". We have the second leg of a competition tomorrow so I'm sure to be there at some point.

Yesterday was a rest day, needed one after a late night at the game.

Jeff

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[B]12-11-09[/B]
rest day :rofl:

WU:
10x3 pushups
50x3 SU

WOD:
1000yd swim (crawl stroke)
23:37.4

ravenous (funny, this only happens after swimming) and tired

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So much snow we did not have work for three days. The second day, the wind was pretty fierce and the temp too. low. Yesterday, drove into work to find that there was no parking available.

Yesterday, put the snow shoes on againg, took the dogs and went for a nice long hike in the snow. Bitterly cold. Something like 5 degrees. Loved it. Did find that if the snow if fluffed enough, no amount of snow shoe will keep you from sinking up to your hips in a deep drift.

Today, went to squadron PT. Ab area is pretty irritated from shoveling snow, so I just walked for a long time. Did not keep track of time.

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My nephews up in W. Michigan have been off school for three days. Just a light dusting here, and cold. But I'm gonna run a little tonight regardless.

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12/11/09

WARMUP:
25 KB swings (53 lb.)
20 pushups
25 squats
10 pullups

STRENGTH:
Stationary Press 120x3, 130x2, 135x2, 140x1, 145x1, 150x1, 155x1 [B](PR!)[/B]

WOD:
Run 1000 meters
50 pullups (assisted)
50 squats
50 pushups (clean)
50 KB Swings (53 lb.)
Run 1000 meters
26:28

(Maybe I PR'ed press today because I had a major cheat for lunch; my boy Steve-o needed the comfort food of Five Guys Burgers and Fries after his "Stillers" got beaten by the "Brahhhhns" last night. I only had half the bun and no cheese, but man, I had a mess of them fries!) :shrug:

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CFC WU
weighted pullups
15#
40#
60#
75#

WOD
5 rounds
20 KB swings @55#
20 DU (for me it was a combo of five DU and 45 singles)
14:59
m/55/178#/5'10"

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lots of physical therapy this week. Doing the recommended exercises as part of the usual warm up has kinda shortened the work outs. Took Tuesday's 5K run and planned to do a 5K row: 2 X 2500m w. 1-2 minutes rest between ea interval. Got one of the intervals done before I ran out of time. This one was 11:43. Not the fastest ever.

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Thurs,
Front squat 2-2-2 85, 95, 105lb

5 rounds
20 situps
15 KB swings 55#
10 KNE

15:04

Today is second round of 8 week challenge at out box. Games format. 3 events.

Event 1:

-Max effort load: "floor to locked out overhead"....(15 minute time cap)

-Load must reach full lockout, and lifter must be in control of the load during the lockout!

5 minutes rest, then.....

Event 2:

Complete 10 rounds of "Cindy" as quickly as possible....(15 minute time cap)

-1 Round of "Cindy" is:

-5 Pullups
-10 Pushups
-15 Squats

-This event will be time based.

5 minutes Rest, then......

Event 3:

-1000m Row

-This event will be time based

Last result #175, 9:15, 3:55

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Here we go

Floor to overhead from 175 to 185
Cindy, from 9:15 to 8:39
1000m row from 3:55 to 3:46

Now I'm out to shovel some snow!

Jeff

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CFC WU

15 35# Dumbell hang snatch right arm
15 35# Dumbell hang snatch left arm
5 Burpees
10 35# 0f the above ea arm
10 Burpees
5 35# ea arm
15 Burpees
7:46
post WOD 15: row 3421M Damper @ 8

m/55/178/5'10" CrossfitChesterton

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Team training 12/10 workout too long to post here.

12/11 Rest day

Today a workout suggested by one of our friends, mr. Colby...:evilsmile

Respirator on full workout

800 meters stairmaster level 11
50 jumping jacks
200 single unders
30 squats

For time:

100 pull ups
100 bench presses #135
100 sit ups w/#25 plate
100 squats #135

32:47

Pretty sick workout, although I'm getting very comfortable with the respirator.

[B]Eileen:[/B] If you're still here, welcome to the group! Post some workouts!

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[B]12.11.2009-Friday[/B]

Warmup: Row 500, usual.
[B]WOD[/B] Complete the following movements and rep scheme for time:
21-18-15-12-9-6-3
push press - 95# (65#)
hang cleans - 95# (65#)

[I]Scaled up to 75#[/I]
16:50

[B]BONUS WOD[/B]
100 Burpees
9:00




[B]12.12.2009-Saturday[/B]

Warmup: Burpees, Situps, Squats, Back Ext., couple pullups
[B]WOD [/B]5 rounds for time of:
30 squats
15 ghd sit-ups
30 double unders
16:57 [I]DUs getting better, 17 in a row to start. Tougher further along... hopefully faster next time.[/I]

What happened to the [B]Dianes??[/B] Hope all is well - I miss reading their workouts!!!:)

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12/12/09

REST


12/13/09

WARMUP:
25 KB swings (53 lb)
30 squats
20 pushups
10 pullups

STRENGTH:
Bench Press 5x5 135, 185, 195, 200, 200 (failed on 3)

WOD:

Tabata/6 rounds each:
body rows
sit-ups
overhead press (45 lb bar only)
sumo deadlift high pulls (53 lb k-bell)
overhead squat (25 lb. bar only)

[B]Deb—[/B] that 12/11 workout looks tough!! And what's with this 100 Burpee "Bonus WOD"?! That's crazy talk!! :)

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Little cardio...

10 rounds

200 meters stairmaster level 11
100 single unders
1+ minute on heavy bag, all out

32:40

Fun!