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Sunday. March 30th, 2014 - Row 2km
Posted: 30 March 2014 11:18 AM   [ Ignore ]   [ # 31 ]
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rosie - 30 March 2014 11:01 AM

Thank you, everyone, for all of the welcomes and encouragement!  grin

I’ve learned over the years that one of my biggest weaknesses is lack of consistency.  That’s probably the biggest reason I decided to go ahead with today’s workout, but on a baby level.  It was a light workout, even for me (the warmup took longer, and I didn’t even break a sweat), but at least I did *something*.  OPG57, I followed your suggestion for scaling.

Modified CF Warm-up:
10 second Sampson stretch
5 overhead squat with portable shower bar (can’t get all the way down yet, due to weight, lack of flexibility, and old knee injury)
10 shoulder lifts (beginning of military situp but just getting shoulders off the ground)
10 back extensions (on the floor, getting chest and lower legs off the ground)
skipped pullups and dips due to pullups in today’s WOD

Workout:
5 rounds of 10 doorway pulls (10-second rest between rounds)
Time:  3:17

Good job Rosie. If you got the time you can also squeeze in a walk and start building on time and distance.Not sure if you have mobility issues because of knee, You are the best person to decide what is a doable distance starting out. Have a Great day Rosie grin OPG and Olypowergal


Hey rosie the wife and I were thinking light bands might be a good substitute for rowing also , maybe attached to something stationary or even the bottom of your feet while seated on the floor. Just a thought.

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The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 30 March 2014 11:20 AM   [ Ignore ]   [ # 32 ]
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Rest.

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Crossfit Birthday 3/6/12
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Posted: 30 March 2014 11:35 AM   [ Ignore ]   [ # 33 ]
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OPG57 - 30 March 2014 11:18 AM

If you got the time you can also squeeze in a walk and start building on time and distance

Great idea!  My legs have been feeling rather neglected the past three days.  And today is a gorgeous day to be outside!

the wife and I were thinking light bands might be a good substitute for rowing also , maybe attached to something stationary or even the bottom of your feet while seated on the floor.

Perfect!  I even have a set of bands, but I didn’t think of use them for rowing.

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CF Start date:  March 28, 2014
F/53/5’6”/225 216 204 201
(goal: 125-130lb)

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Posted: 30 March 2014 11:58 AM   [ Ignore ]   [ # 34 ]
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rosie - 30 March 2014 11:35 AM
OPG57 - 30 March 2014 11:18 AM

If you got the time you can also squeeze in a walk and start building on time and distance

Great idea!  My legs have been feeling rather neglected the past three days.  And today is a gorgeous day to be outside!

the wife and I were thinking light bands might be a good substitute for rowing also , maybe attached to something stationary or even the bottom of your feet while seated on the floor.

Perfect!  I even have a set of bands, but I didn’t think of use them for rowing.

Sounds like a Win Win. Enjoy the walk grin

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F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 30 March 2014 12:12 PM   [ Ignore ]   [ # 35 ]
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Power Clean 5×3
95,115,115,135,135

1 RM One Arm Dumbbell Power Snatch (RT/LT)
60#‘s
2 RM Weighted Chin Up
55, tried 65, wasn’t happening today

Program from CFFB
Not a chance am I in any shape to do a metcon after 14.5. I barely has enough willpower to do this. Man that 14.5 put a hurtin on me.

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“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 30 March 2014 12:17 PM   [ Ignore ]   [ # 36 ]
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SheepDawg - 30 March 2014 09:29 AM
OPG57 - 30 March 2014 09:02 AM

Morning all, I went out to gym to put the rower up and set the bench up for tomorrow. I remembered it was 2000m row for todays WOD , I thought what the heck , 2000m isn’t that bad if I go easy. I started off pulling 2:00 per 500 meter pace since   SB burris and I talked about using that on his pull . Felt good for 1st 1000 m .Then it got tougher, at 1500 I wanted to
quit. Forced myself to 1700m than said what the heck if your going to cough a lung do it right. Moved pace to 1:54 500m pace to finish.          time 7:55.5

I’m still coughing a little.  I have no Idea how I did my PR 2000m in 7:14.3   in 2011 .  I think I need more rower time. Have a great day all tongue rolleye

Start new 8 week cycle tomorrow.

Compared to AtomicDawg we all need more rower time…. wink  nice job hanging there despite having not done 2000m in a while.

Not every day though. Been there done that when I first got it. Burned myself out on it. That’s when I pulled that 7:14.3 2000m and 1:27.6 500m. It was a cool new toy and I was a 53 year old teenager LOL

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The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 30 March 2014 12:26 PM   [ Ignore ]   [ # 37 ]
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SheepDawg - 30 March 2014 09:24 AM

SUNDAY 140330

WU: fast walk around indoor track, 3 laps; stretches

WOD:
Row 2,000 meters
Time: 7:41; pace: 1:55/500m

2 miles recumbant bike, 10:00
3x10 straight leg raises, toes even with shoulders (modified T2B for those who can’t quite get it)
3x5 dips, Gravitron 80# assist
3x10 progressive box jumps, 12”, 18”, 24”
3x10 squats, 135#
3x10 GHD sit-ups
3x10 GHD back extensions

CD: 400 meter jog, 2:05;

Great time SheepDawg 7:41 I guess this old geezer better get back in shape. wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 30 March 2014 01:01 PM   [ Ignore ]   [ # 38 ]
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OPG57 - 30 March 2014 12:26 PM
SheepDawg - 30 March 2014 09:24 AM

SUNDAY 140330

WU: fast walk around indoor track, 3 laps; stretches

WOD:
Row 2,000 meters
Time: 7:41; pace: 1:55/500m

2 miles recumbant bike, 10:00
3x10 straight leg raises, toes even with shoulders (modified T2B for those who can’t quite get it)
3x5 dips, Gravitron 80# assist
3x10 progressive box jumps, 12”, 18”, 24”
3x10 squats, 135#
3x10 GHD sit-ups
3x10 GHD back extensions

CD: 400 meter jog, 2:05;

Great time SheepDawg 7:41 I guess this old geezer better get back in shape. wink

Thanks!

Trust me I had to fight to keep it under 2:00…. it took two bottles of spray to wipe up the sweat. LOL

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CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 30 March 2014 01:14 PM   [ Ignore ]   [ # 39 ]
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Spring allergies in full swing…

warm up
MOBs

Lift
BS
[3@95;3@135;3@165 warm up]
Attempt 12x3reps @185; got 12x3
Debrief- ALL to 16in BENCH.  Could have engaged gluts more, knees?

WOD (from BrandX 3/31/2014)
Barbara Lite
3 rounds
20 pull-ups
30 push-ups
40 sit-ups (unanchored)
50 squats
[Rest 3:00 between each round.]
TOTAL (with rest)=21:21 (5:07/5:04/5:10=15:21 work only)

Still pretty slow, but held pace well.  Outside of quads sore, should have sat back more?

Previous Barbaras:
11/13/2012=20:56 (4:42/4:56/5:18=14:56 work only) ONLY 3rds with 3min rest b/w
5/6/2010=2rd ONLY; Rx’d reps=8:23 (4:09/4:14)(time of work only)
5/26/2009=Rx’d reps with variable rest(0,1,2,3min) 25:11 (4:36/5:16/5:07/5:13/4:59)(time of work only)
3/5/2009=RESTLESS & lite[reps=10/20/30/40] 16:07(2:40/3:10/3:24/3:30/3:22)(time of work only)
1/27/2009=2rd ONLY; Rx’d reps(w/ 3min rest)=8:34 (4:11/4:23)(time of work only)
3/25/2008=24:15 as Rx’d (time of work only)
12/29/2007=27:03 as Rx’d (time of work only)
2/20/2007=26:19 as Rx’d (time of work only)
1/17/2006=27:31 as Rx’d (time of work only)
6/16/2005= 28:50 as Rx’d (time of work only)

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 30 March 2014 01:47 PM   [ Ignore ]   [ # 40 ]
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Rowed 2000m 8 min 58 sec. First time done so a PR for me:)

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Posted: 30 March 2014 01:55 PM   [ Ignore ]   [ # 41 ]
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Just added a 0.55 mile walk to my exercise for the day (in addition to the baby WOD).  Did it in 14:00.  grin

It’s a beautiful day out, sunny and 72 with a light breeze, good for getting the cobwebs out and the heart rate up.

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CF Start date:  March 28, 2014
F/53/5’6”/225 216 204 201
(goal: 125-130lb)

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Posted: 30 March 2014 02:05 PM   [ Ignore ]   [ # 42 ]
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Buy-in: 2 sets of 10 sit-ups: 1 inclined, 1 level. Also a set of 10 shoulder presses at 84# to try to loosen up sore shoulders from yesterday.

WOD:
As Rx’d:
2000m row

Time: 8:17.3 (PR is 8:00.0)

My shoulders were bothering me from yesterday, still, so that’s why I used the buy-in to try to get them stretched out a little. Not much luck - they still bugged me. Also, I didn’t necessarily mind taking it a little easy because this is day 1 of a two-day paleo eating pilot for myself & I always have trouble figuring out how my body’s going to react. It reacted well, fortunately.

Conditioning: 25min stationary bike, 249 calories. I wanted 250 and fell just short. Again, taking it a little easier because of the eating pilot, plus my body’s pretty much toast going into a rest day tomorrow (which I’ll make the most of - probably just a short elliptical session or something, although I doubt I’ll be able to find a space in my day where I can fit it in).

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Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Splitting time between pups and pack - this stuff works!

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Posted: 30 March 2014 02:11 PM   [ Ignore ]   [ # 43 ]
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Deadlift
133x10, 183x5
231x3, 251x3, 286x3
183x20

Then
50 Box Step Overs (20” Box)

2:42

Then 3X

10 Toes 2 Bar

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M/48/5’ 11”/220#

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Posted: 30 March 2014 02:36 PM   [ Ignore ]   [ # 44 ]
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Vaulty Monk - 30 March 2014 08:33 AM
Glorybelle - 30 March 2014 07:14 AM

I’ll post regularly and read your posts too. Have a great Sunday, everyone.

Want to chime in… Glorybelle, you have been a big motivation. Thank you, good luck, and please come visit.  callme

Thanks Vaulty Monk! grin

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Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 30 March 2014 03:39 PM   [ Ignore ]   [ # 45 ]
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Sunday 140330

Run 2.0 mi. 16:01 min

*Just found I have been transferred (good news), work outs might suffer a little over the next few weeks.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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