TUESDAY 120522

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.

TIME: 11:01
50 lb DB

Compare to 110723.

Enlarge image
Jenny LaBaw, first place overall, Northern California Regional.

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May 21, 2012

MONDAY 120521

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.

TIME: 22:00
Compare to 100614.

Tuesday, May 8

SUNDAY 120506

2012 CrossFit Games Regional: Individual Event 4
For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps


85lb Shoulder-to-overhead in first round, everthing else Rx'd

Time: 26:45

Warm-up: 10 minutes, elliptical

walked 1 mile, 14:56

Ran 1 mile, 7:00

Tuesday, May 1 & Thursday, May 3

TUESDAY 120501

Shoulder Press 5-5-5-5-5 reps
Post loads to comments.
Compare to 110821.

Loads: 95, 115, 135, 135, 135


5k on Concept 2 Rower, 22:00


Thursday, May 3

WEDNESDAY 120502

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

25 rounds
115lb Power Cleans

Thursday, April 26 & Friday April 27

Thursday, April 26

WEDNESDAY 120425

"J.J."
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-


Squat Clean: 115lb
HSPU: used 70lb dumbbells

Time: 19:54

20 minutes on Elliptical: 310 calories, Ave HR: 138


Friday, April 27

40 minutes of full court basketball

Modified "Griff"
800 meter run
400 meter backwards
800 meter run

Time: 11:59

I am starting to ease back into running.  I am exactly 6 months out of surgery and the doctor recommended that I start slow with the running and then build up.  I didn't do the second 400 meter backwards because I simply forgot that this workout ended with it, oh well.  Yesterday's workout was really intense.  I really enjoyed the squat cleans even though I am not pushing around that much weight yet.  Plan on taking tomorrow off and hitting the YMCA on Sunday for another CrossFit.

Monday, April 23, 2012

10 minutes Concept 2 Rower

10 minutes Elliptical

100 Burpee Pull-ups for time: 14:19

Friday 3/16/12

SATURDAY 120407

"Pheezy"
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

115 Front Squat
135 Deadlift
115 Push Jerk

Time:18:00

Row 5k

Time: 19:56

40 minutes of basketball

Tuesday, April 4, 2012

TUESDAY 120403

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees


Time: 12:57

Still feeling Sunday's 250 squats during this workout.  Burpees were solid though.

Sunday, April 1, 2012

FRIDAY 120330

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Time: 21:57

SATURDAY 120331

Thruster 3-3-3-3-3-3-3

95, 115, 135, 115, 115, 115, 115




Did a double workout including a 10 minute warm-up and cool-down on elliptical.  Kept it light on the Thrusters.  No residual hip discomfort.

Did all reps on "Barbara" UNBROKEN!!  Also, did not take standard 3 minute rest in between rounds.

Tuesday, March 27

10 minute warm-up on elliptical

TUESDAY 120327

"Del"
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees


Time: 22:00

10 minute cool down on elliptical

Really liked this workout.  Variety is the spice of life.  I have been noticing a slight change in my hip this    week.  Not as much soreness and tightness.  I am hopeful that I will still make it to the lacrosse fields this summer.

Sunday, March 25

20 minutes on elliptical
Ave. HR: 128

FRIDAY 120323

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups


135lb Deadlift
Time: 5:47

25 Burpee Pull-Ups

Time: 2:57

Thursday, March 22

THURSDAY 120322

CrossFit Games Open 12.5
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.



Total Reps: 75

Set a goal to complete 90 reps compared to CrossFit Games results.  Hit the wall in the 12 + 5th rep of thrusters.  Might of had to do with the 5k row workout I did prior to this one.  The 5k was a PR though, 19:57.  I shaved almost 20 seconds off my best time.  My back and left SI joint have been feeling great lately, no pain, and my surgery hip has been doing well also.

Tuesday, March 20

SUNDAY 120318

Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents


Time: 14:57

Decline sit-ups instead of GHD

Warm-up: lunges, squats, push-ups, pull-ups, dips, back extensions, sit-ups
4 rounds of 15 reps each

Friday 3/16/12

40 minutes of basketball

30 minutes of cardio (elliptical)
average hr: 140

FRIDAY 120316

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


Bench Press Weight: 170

BP: 12, 12, 10, 10, 10
PU: 30, 26, 25, 22, 25

Two Heros

Sunday was a rest day so I picked right back up on Monday.

I enjoy doing hero workouts.  Makes me realize how fortunate I am to have people who would die for me so that I can live the life that I do.  Thank you J.T. and Michael.

Schedule for both days:

Monday
15 minute warm-up
"J.T."
20 minute cardio on elliptical
20 minute lacrosse shoot around on turf field

Tuesday
5 minute warm-up
"Michael"
5k concept 2 rower, 21:15

MONDAY 120312

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Time: 9:31

SUNDAY 120311

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Time: 24:16

Back to Back

Wednesday, March 7

WEDNESDAY 120307

Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups


Time: 7:01

Thursday, March 8


I was feeling pretty good today and got excited when I saw the WOD.  So I decided to workout today instead of taking a rest day.  Plan on taking one tomorrow.

10 minutes on elliptical
Ave HR 128

THURSDAY 120308

CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar


7 rounds completed
22" box
95lb Push press

10 minutes on Concept 2 rower
2300 meters

10 minutes on stationary bike
Ave HR 138

Playing around with butterfly pull-ups

SUNDAY 120304

Complete as many rounds as possible in 10 minutes of:
185 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent


Rounds: 10 + 2 Clean and Jerk

Elliptical
20 minutes
Average HR: 140

Had some extra time after school so I decided to practice my K2E and Toes to Bar.  Plus I explored Butterfly Pull-Ups for the first time.  Didn't go so well.  I need to watch more instructional video on the progression.

Smarter Not Harder

Today I stuck to my plan and it seems to be working.  I tried the WOD for today which is a 5x5 back squat workout.  I concentrated on form and technique and did not worry how much weight I was pushing.  Trying to avoid a set back like a couple of weeks ago.  Also managed to put in 5000 meters on the rower.

SATURDAY 120303

Back Squat 5-5-5-5-5 reps


135, 155, 185, 185, 185

Concept 2 Rower

5000 meters
Time: 20:56

Aha, FREQUENCY! LESS is MORE!

I think I might have finally figured something out about my training.  I have been suffering from an immune disorder for about 2 1/2 years now.  This includes testing positive for mono, developing ulcers, acquiring Cold Urticaria, and a few other things.  Because of a compromised immune system, I have been having trouble with my training.  I have been following the Rx'd CrossFit Training module.  This requires three days of training and one day of rest.  When I follow this format my body does not respond well and I have a tendency to develop signs of over-training which include irregular heart beats, disrupted sleep patterns, a feeling of vulnerability and depression, joint and muscle aches and pains.  The past two weeks I have experimented with training less days and on some days less intense.  The format that seems to be working well with me is one day on one day off.  On the workout day I choose a CF from the website that will be the best for where I am with regards to fitness level and recovery from hip replacement surgery.  Most of the time I am choosing the workout with more body weight exercises and trying to stay away from one rep max or heavy lifting.  On the rest days I am choosing to do some light aerobic activities such as walking, playing with the dog in the back yard, or shooting around with either a basketball or a lacrosse ball.  I have noticed that changing the FREQUENCY has allowed for my body to heal between bouts of exercise.  I have more energy during the intense workouts and my heart rate doesn't bounce all over the place.  I feel more relaxed during and after and I even checked my blood pressure post workout today and it was a perfect 120 over 73!  I plan on continuing this cycle for a month to see if I have continued success. By the way, I am killing the CF workouts!  Check out some of the times compared to the CF website.  My time is competitive with most of the elite CrossFitters my age.  Feeling good, feeling good today.

WEDNESDAY 120229

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders

Time: 21:21

Tuesday's workout from Monday's CrossFit

MONDAY 120227

Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups


Time: 11:43

MONDAY 120227

Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

Time: 11:43 Rx'd

A Step Backwards

I have been avoiding this post since last Saturday.  What a difference a day makes.  Friday's post explains something different than what I felt the next day.  I hurt my back, again.  Didn't feel it during the workout on Friday but Saturday morning my "sunshine" disappeared and a "black cloud" has been looming ever since.  It is most likely a disc issue since I have had problems in the past.  Pain is radiating from my lower left back to my front pelvic area.  It has gotten better since Saturday but I am being impatient and down right depressed about the progress.  I did NOT make a good decision on Friday.  I should have been smarter about the amount of weight.  I am not getting the concept that I am 45 years old and don't really need to impress anyone any more.  I wrote in my post that I was thinking about doing the CrossFit games this year.  What was I thinking?  I remember a time pre-surgery when my priorities were to get a good night sleep and do some casual exercise.  How soon we forget.  I have put in a call to my PT and also had a friend who is a chiropractor come over and do my first ever adjustment.  Didn't really work though.

I think it is time to reflect on what I really want out of this CrossFit stuff and life in general.  I am tired of being hurt and sick (long term issues).  I remember running into a colleague at the beginning of the year.  I was talking with him how I abused myself over the summer and was now paying for it with pain and loss of mobility in my hip joint.  I said to him, "I don't know why I keep doing this to myself", his reply "you wouldn't be you if you didn't".  Well, I am tired of being me if it means being stupid and hurting myself.  It's time for a change for the better, a better way of life, a more enjoyable life.

Sun is shining

FRIDAY 120203

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders


Time: 5:53

Managed to work my way up to 225lb deadlift today.  I felt real strong during all three sets.  Still feel like I am favoring my surgery side though.

I am seriously thinking about the CrossFit games this year.  Not sure if my hip will heal completely in time for the competition but if it does I feel like I can compete with the other 45-50 year olds.  I looked at last year's results and think that some of my times for those events would be close.  I plan on trying a few of them over the next couple of weeks to see if it is even worth it.

I am in a great mood today, don't know why, maybe the sun is shining.

Rest Day and back at it

Wednesday

Rest Day

Thursday

WEDNESDAY 120201

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Time: 13:24

I did Wednesday's WOD today.  Mostly body weight exercises which I usually do well with and that was the case.  Respectable time compared to CF website.  Handstand push-ups were a little difficult.  Should have warmed up my shoulders better.  Arms were still soar from Tuesday's muscle-ups.

Time not a factor, progress is!!

TUESDAY 120131

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Time: 32:44

Before today, I have only been able to perform two muscle-ups.  I knew today's WOD was challenging and typically I would modify the muscle-ups with 3 pull-ups and 3 dips.  I was curious to see were I stood regarding my performance of the move.  After a couple of trials something clicked.  I managed to go from only 2 MU performed in my entire life to completing all 35 for the WOD!  I concentrated on form and completing every last rep rather than racing for a better time.  I had many failures during the last three rounds but I managed to rest enough between reps to get them all.  This has been a great week.  First I learned how to kip with my K2E and now I can do MU.  It's all in the the kip!

Saturday, Sunday, Monday

Saturday
Rest Day

Sunday


"Desforges"
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Finally learned how to do kipping knees to elbows.  So much easier and faster.  I was still feeling the rock climbing that we did on Friday.  My forearms were waisted.  Still can't do heavy lifting yet but my range of motion is getting better.  I will try to add some heavier lifts in the next 2 or 3 weeks.

135lb Deadlift

95lb Clean and Jerk

Time: 34:16

Monday

20 minutes bike

20 minutes elliptical

Rx'd!!

FRIDAY 120127

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascents

Time: 16:24

Any time I Rx a workout is a good day.  I always feel guilty modifying my workouts but I know it is necessary sometimes.  I compared my time to the website and it looks like this is a respectable time for someone my age.  I did all of the Back Squats unbroken.  I need to work on my Rope Climb technique.  I am using my upper body to much and I know that there are better techniques that will put more weight on my legs.   i plan on taking a rest day tomorrow due to an all day wrestling tournament I have to coach.

Running? What? OH YES I DID!

THURSDAY 120126

8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.

Time: 26:59

Decided to try today's WOD which included 400 meter runs.  This was the first time running since my hip operation and I felt pretty good.  First couple of 400m I was a little tentative and didn't really get a good stride going until the 3rd round.  Managed to do a 2 minute pace for 7 out of the 8 rounds.  Doesn't sound that impressive but considering I would have been hurting badly pre-operation if I did this workout, I feel very fortunate to do that pace.  Warmed up with my usual routine for 15 minutes and after the workout I broke out the lacrosse stick and played wall ball for 25 minutes.  I NEEDED THAT!  Lacrosse is my therapy and helps relieve stress. I hope I wake up tomorrow with little or no pain from the run.  Also, my back is still aching but it isn't keeping me from doing things.  Sitting down for extended periods of time hurts it the most.  Speaking of that, time to get up!

Rest Day

Teach six classes on Wednesdays for the second semester.  Won't have much time to workout on these days so I will have to be creative in my scheduling for the spring.  Today happens to be a rest day on the CF website though.  Introduced CF to my personal fitness class yesterday.  They were surprised by the information I was giving them and I think I can influence most of them to continue doing CF after the semester is over.

TUESDAY 120124

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Still not confident with pushing the Rx'd on lift days.  I settled for 135 pound Front Squat.  Both my back and hip felt pretty good.  One step closer to getting back to the original me.

Also banged out 20 minutes on the Concept 2 rower.  Rowed 4800 meters.

Warm-up 15 minutes
walking lunges, overhead squats, push-ups, pull-ups, dips, back extensions, sit-ups

20 minutes cardio, elliptical

Was a little worried about today's WOD.  10 x 2 shoulder press would probably set me back a few days regarding my back.  It is steadily improving and hopefully will be completely healed by the end of the week.

SUNDAY 120122

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Time: 12:30
135 lb Deadlift

Rest Day

Spent the day outdoors.  Ice Fishing with my younger son and shoveling two driveways.  Feeling rested and will make sure I get good sleep tonight so I can be ready for an intense CrossFit session tomorrow.

Jackie

FRIDAY 120120

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

29:33 Rx'd

The 50 Thrusters are very deceiving in this workout.  Broke them up in increments that allowed me to not burn out.  Split the pull-ups into two sets each time.  Rowing was done at a pace of 2:05 per 500 meters.

I am going to post some Personal Records and Goals for 2012 next week.

Weight: 168.5 after the workout, 171.5 this morning after breakfast.

Might have the  NS training calculate my percent body fat.  Curious to see the results.  My body fat was at 11% when I was training for the Boston Marathons in 2003 and 2004.

Thursday, January 19th

Cardio

20 minutes on bike (hill 3)
20 minutes on elliptical (hill 3)
Maintained HR of 138-145

Still nursing my back.  Decided to stick to cardio to give it a rest for one more day.

Randy

Warm-up
4x
20 walking lunges
15 overhead squats
15 push-ups
15 pull-ups
15 dips
15 back extensions
15 sit-ups

Randy

75 pound power snatch, 75 reps for time

Time: 11:17 Rx'd

PR: 5:16 65lb

The WOD from today's CF.com is 7x max lift of split snatch.  I was worried my back would not be able to handle a max lift of this type so I decided to change it to the WOD Randy.  My back is still a little soar but I managed to get through it.  Time was terrible but I was concentrating on form more than how quickly I could get through.

Added a 30 minute cardio session later in the day.  Trying to cut the extra pounds I put on during the holidays.  Burnt 500 calories on the elliptical in this session.

MONDAY 120116

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Had to modify this workout today because I was at the Cape Cod YMCA.  They only had 10lb med ball and Toes-to-bar was done on the squat rack.  I then did 125 Double Unders.  Workout included 10 minutes on the stepper and 10 minutes on the concept 2 rower.

"Tabata This!"

SATURDAY 120114

"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Total Row 815 meters
Total of everything else 521

Minimums
calories 6
squats 20
pull-ups 10
push-ups 15
sit-ups 10
total 61

Wrestling tournament ended early so I was able to go back to school and workout.  My back finally is feeling good and overall I felt great doing this workout.

Rest Day

Today is a rest day although I will put in 2 miles walking on the track.  My PT appointment went well this morning.  I described the pain in my lower back and he was optimistic that it was not anything serious.  Matter of fact, he gave me stretches to do that immediately made my back feel better.  He seems to think that my back pain is connected to my hip immobility and that improving this will decrease the chances of a chronic issue.  Psyched!  I reviewed my workouts with him and he was surprised by my progress.  He thinks that I should be running by 5 months from my surgery date (October 27th).  Looks like I might be on pace to get back to some real lacrosse this summer, can't wait.  Tomorrow I plan on doing the WOD off the main website but I will see if I have time.  I am bringing my wrestling team to the Brookline Tournament and might not be home until late.

Active Rest Day

30 minutes on elliptical
2160 total steps
412 calories

Today I took an active rest day because my lower back is hurting.  I have a slightly herniated disc and whenever I do an overhead lift with to much weight (70lb KB swings the other day) I aggravate it.  I managed to get through the Filthy Fifty yesterday but I woke up really sore and today's workout is back squats, not recommended.  Tomorrow I have my PT appointment in the morning and will have to see how my back handles it.  Good news is that my hip is holding up fine.

Filthy Fifty - 11 weeks out of hip surgey

WEDNESDAY 120111

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I really wanted to test myself since I have not been able to do a lot due to my hip surgery.  Everything was done as Rx'd.  I flew through the first four exercises and was feeling great until I did the knees to elbows.  This is definitely a weak spot for me and had to stop numerous times.  I picked it up the rest of the way and finished with a PR time of 25:40.  Pretty happy with this time and my hip felt good through the whole workout.  My plan is to continue following the CF website and make sure I take the appropriate rest time.  I have a tendency to overtrain and one of my goals for 2012 is to improve in this area.