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[Jim Cordes]

PS Deb.

I read the testimonial on the Sandsone DVD. Their "poster boy" walks 5-6 miles a day, 5-6 days a week, supplements with weight training, and carefully moderates his food portions. OK, that works too.

If any of your friends keep up that regimen, more power to them! They're probably get good results. (And if they have the personality type to keep that up, they have the personality type to dig Crossfit.)

Once again, results are directly correlated with effort.

The Claw

[Eileen Schreiber]

Holy Batman! A thread where someone says I'm "only" 48.... and where narcissim can be discussed with insight and wisdom.

I dunno guys and girls... Feeling absolutely wonderful about oneself can only make everything else better.. unless we ARE true narcissists who can only focus on our own gain.

And feeling better because of the actual effort we expend and from the love we have for what we are doing.. rather than chasing surgeons.. (I have nothing against plastic surgery.. everyone gets to do whatever they want)...

We exude something real.. something from the inside... health, clarity, strength, confidence, fitness.... and we are old enough to understand the difference between this and ego driven narcicissm that must constantly be replenished from superficial sources on the outside.

At least that's how this Coug sees it!

(of course, attention from the cubbies is always welcome!)

[John Burch]

Eileen Welcome young lady
Thats funny stuff, sometimes I see a old picture of myself and think is that me, or a recent picture of myself and think thats not the John I know

Today I pushed 50# sled around parking lot, flipped tractor tire and pulled 95# sled

made a pr on cleans @ 195#

m/55/180 CrossFitChesterton

[Tim Randall]

Friends, part of what I like about this forum group is I am not the oldest and not the youngest, yet all of us have a common desire to strive for excellence and feel good about ourselves in the process. As for me I often do a lot of 'self talk' to give it "all" I have each WOD and find something to focus on "other than the immediate pain" of the WOD. That is life, right!! We must have a Dream, something worth fighting for, and than treat it as a matter of life or death, not be swayed by naysayers/Dream Stealer's! I know that I have started a lot of things and not finished them. I also know that after working out consistently for 5-6 days a week for over a year now, my weight is staying consistent within a couple of pound, body fat percentage moving down to where it should be, my energy level growing steadily, (not a sick day in a year. Those around me have concluded that this is not just a passing fad or just another fantasy for me. Many of my peers have joined me, more and more call and ask how I have done it! (I am lately telling them less and yet offering to show them if they come over to my garage gym or our CF gym for a demonstration)----another words "are you serious or just curious?"

Deb, to answer your question; We were received pretty well. You could see that a lot of "lookers" were "self conscious" by their glances as they gulped down the free "hot-dogs, chips and cokes and waddled by!---It was good to see the interest shown by quite a few young folks and the Firemen/women and law enforcement attendees watched pretty closely at our demonstrations.

I hope to be able to grow our exposure at the event next year. When we get our box Affiliated and move to a slightly larger place we will be able to expand and grow.

(Tomorrow) I get to do the Rowing WOD from last week!--(My favorite Cardio/full-body workout)--goal to stay in the mid 1:40's each round!!

You all have a great week!

Chaplain Tim

[Tim Randall]

Great day in the PNW--raining, raining, raining!!

Went to the Gym 0700 (planning to do last Saturdays Rowing WOD)

DL-HSPU WOD was posted so that is what I did! (decided this would be more to what I was wanting to do anyway to check my strength Progress?

As Posted: Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

WU-DL 135 x 10
AS-15
Push-ups-15 (2sec down, 2 sec up)

WOD: 225/5HSPU-245/10-265/9/-275/9-295/6
I am pleased as I was able to better than double my HSPU compared to April's attempt and I probably could have done more DL weight. NEXT DL WILL BE FOR 1REP MAX PR
Darn I love CF!!!

[Deb Weber]

09.20.2010-Monday
AM: 30 Burpees 12# Vest

PM: Warmup - Row 500 (1:54), step & stretch, et al, pec stretch, shoulder mobility

WOD:
4 rounds for time of:
200 meter sandbag carry (45#)
30 hand release push-ups
20 kettlebell swings - 24kg (16kg)
18:50 Runs were better than last time I did this; not the best time but KBs are always slow for me (the most enjoyable part is pause at the top, I dunno I like the way my back feels holding things overhead) and the pushups, OCD - I'd rather break them & pushup in a plank!!

Stretch

[John Burch]

great work Deb

WU
1000m row 3:55
10 walking lunge
8 backward lunge
10 pushup
jumprope
2x20 GHD backextensions
2x20 GHD situp

Squat
10 @ 135
6 @ 185
working 6 sets of 4 @ 235
power clean
3@95
3@145
3@155
3@175

WOD
21 DL@225
run 800m
15 DL@225
run 800m
9 DL@225
run 800m
15:08

m/55/180 CrossFitChesterton

[John Jaeckel]

09.19.10:

Hunting property work

09.20.10:

Warmup
Run 1/2 mile
10 assisted pullups
20 flutter kicks (4 ct)
Stretch

Strength
DL
5x225
3x275
3x295
2x315
1x335

Cashout
15 knees to elbows
100m sled push (190 lbs)

[Terry Dickman]

Welcome Eileen…we let the Claw in at 48 so I think you are OK here.

Pat, you asked about CFFB, starting strength etc ,for additional strength work. I followed Coach Rut’s MEBB (max effort black box) programming and really liked it. When I trained for the games it was mix of OPT, MEBB and my trainers programming. You can find Coach Rut’s MEBB programming here it’s (WFS) http://www.bootcampfitnesskc.com/the-fitness-conduit/. The best thing about for me is that it’s only 3 days a week, I throw in other activities like sprints, Frisbee football etc., so it works out nice.

Saturday 9-18-10
Tried the Team Again Faster competition WODs 1 and 2 (link is wfs)
WOD 1 - 3 rounds for time
- 200m run
- 50 double unders
- 25 thrusters 95lbs
Time 18:30, I struggled with DUs. Brian Curley 2010 Games Masters winner did it in 15:09 wfs http://vimeo.com/14827054

WOD 2
1 RM rack jerk
230 lbs, never tried rack jerk before, form not too good. I need to work on getting the front foot farther out with a quicker lower dip and drive...instead of trying to muscle it up.
wfs http://vimeo.com/15100980

[Deb Weber]

09.21.2010-Tuesday
Kind of a slacker day

Warmup: Run 400, step & stretch, et al, shoulder/pec stretc

WOD:
3 rounds for time of:
500 meter row
15 deadlifts - 225# (155#)
10:40 rx