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[Mark Ervi]

Good Workout Diane. I hope you figure out your gym problem soon. I do not envy the grief you having now.

Today I did
CFWUx3 w/10 burpees each round

Did 5 rounds 215lb. deadlifts (5 reps each round) and 10 burpees (per round) for time.
My time: 13:02

Did dips 5 sets of 3 reps
Did pull-ups w/25lbs. added weight
6 sets of 3 reps

[Stephen R. Lampl]

Monday, 12/15/08:

No organized WOD today.

Functional Workout:

"Real Shoveling" and Snow Blower Wrangling: 1 1/2 hours.
Wrangled and "threw" around 250# snow blower and shoveled a foot of snow. Approximately 1200 Sq. Feet (total moved = 1200 cubic feet of snow).
Not included: Time to repair broken shear pin on snow blower.......

Nutrition:

Still feeling effects of sickness - - not really hungry.
Morning coffee w/creamer 16 oz, plus raw sugar.

Linner (Lunch/Dinner)
8 oz serving of homemade split pea w/ham soup
Medium green salad with 4 oz tri tip
1/2 C mushrooms
1 Tbsp blue cheese crumbles
2 Tbsp cabernet vinaigrette dressing

Snack:
1 medium apple
2 Tbsp organic natural peanut butter

Water:
60 oz + approx.
__________________________________________________ ________

Tuesday, 12/16/08:

No organized WOD today.

Functional Workout:

"Real Shoveling" and Snow Blower Wrangling: 1 1/4 hours.
Wrangled and "threw" around 250# snow blower and shoveled approx. 4" of new snow. Approximately 1200 Sq. Feet (total moved = 400 cubic feet of snow).

Nutrition:

Breakfast:
1 medium "everything" bagel, toasted
2 Tbsp Cream cheese
16 oz coffee w/ creamer and raw sugar

Lunch:
6 oz homemade black-bean chili (YUM!!)
1 oz cheddar cheese
1 serving (1 oz) natural potato chips

Dinner:
2 slices garlic-pepperoni pizza
small dinner salad
2 Tbsp balsamic vinaigrette dressing

Snack:
1 medium apple
2 Tbsp organic natural peanut butter

Water:
80 oz. approx.

[Mark Ervi]

Did CFWUx3 w/10 burpees each round

Then did 51 burpees to get 81 total on the day. (19 days to go)

Did split jerk 115-115-110-110-110-110-110 ( I am terrible at these)

Did split jerk 5x95lbs., 5x85lbs.

Did Shoulder press 10x75lbs.

[Diane Dennis]

Mark - No gym to go to so I am stealing your burpee count today for my workout - 81 burpees in the livingroom.

New gym tomorrow. I'm scared but determined.

[Thomas Wozencraft]

Mark Ervi, Hey, I'm a crossfitter in Sand Springs. Going on 9 mos. now. Turned 50 last July. Noticed your thread of posting WOD logs. Not much into that but doing crossfit out of my garage. I generally run about one week behind in the WOD's just so I have time to research and practice any exercises that I'm not familiar with. Thanks for the tip on the 100 burpee challange. Never heard of it before your post. Decided to go for it and started yesterday. I've been lurking around this board for some time, just not into posting stuff. Keep up the good work.

[Diane Dennis]

First day at new gym - bodybuilder joint at the end of my block. Went in with a positive attitude.

In advance, I told the trainer (who is a former bodybuilder) that I wouldn’t use machines. Consequently, he assessed my fitness with the following:
WU: 24 dumbbell swings - 10#, 24 back extensions , sit-ups (1 min), shoulder mobility

SDLHP – 1 min – 30# bar
Burpees (90 sec)
Push presses – 1 min – 30# bar
OH squats –1 min - 20# bar
Single-leg hops across floor – 1 min ea leg, 45 sec ea leg, 30 sec ea leg
Mountain climbers – 2 min
Back squats with a jump (hollow tube – no weight) – 1 min
Plank – 2 min
Walking lunges

Barely broke a sweat.

Going to steal Mark’s burpee count again tonight and do 82.

Going back tomorrow – Hoping to see some deadlifts, cleans or box jumps thrown in somewhere. What are the chances that I can convert this guy to a CrossFit mentality?!?

[Mark Ervi]

Thomas, hope you will become a regular over-50 post-er. I know you will be our first one from Middle-Earth.

Diane, your "barely broke a sweat" test of fitness looked like it had several Crossfit elements, and would be quite the WOD test with just a little higher weights. Hope you are on to a good thing at the new gym.

[Mark Ervi]

Warmed up with 2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees.
Did 82 Burpees (30, 10, 10, 10, 10, 12)
Did first 30 in 2:43

Did 4 rounds of run 400m, 15 pull-ups, 15 dumbell shoulder press w/20lb. dumbbells.
My time: 26:03

[Stephen R. Lampl]

Diane,

Sorry about the loss of your gym and trainer......What an awesome attitude you have with respect to the new gym and personnel there! That kind of change is always difficult, especially when someone is not really well-versed with CF.

Take care. Best to you and yours for the holidays!

[Stephen R. Lampl]

Welcome to the boards, Thomas!