TexasPatrick - 22 March 2009 01:23 PM

JDG - 22 March 2009 01:20 PM

Man, everyone’s a proofreader

Only when it’s funny. 

Always nice to know that someone is reading all the details tho.

Hi all, first post on Brand X.

I’m 46 & 195 lbs at the present, could probably lose about 10 lbs.

I’ve been doing the wo’s for about 2 week.

Here’s todays:
Warmups & empty bar work ala Jim Schmitz.
Situps 2 x 15 & rev hyperextensions 2 x 20.

BP: 135 lbs x 10,10,8,7,6.
PU: 5,4,3,2 & 2 KU, 1 & 4 KU.
The KU were more practice than full ones. Did an extra set of these at the end, starting to get the hang of them.

Might be sore tomorrow:)

Followed Mrs. Tulatel’s advice and put all this functional fitness to good use - lots of gardening chores all day. Was going to blow off going to the gym; I felt I had a good excuse. Went anyway. Glad - one of those days when you have a good workout when you least expect it.

Wk 4
Front Squats
5x3
Met my goal; surprised me. It was easy.

Back Squat
1 set, ->21
Got 30 reps at 50#
I guess that’s a PR; I’ve never done 30 straight reps of weighted squats. Definitely could’ve gone heavier tho.

MetCon
I did one from a few weeks ago
—5 pullups (heavy for me)
—5 dips (heavy for me)
—15 situps
9:17, PR (vs 10:09 2 weeks ago)

I love CFSB  

-FD

modified “Lynne”
3 rounds, max reps Pushups and Situps

1.) 10 SU / 30 PU
2.) 10 SU / 15 PU
3.) 8 SU /  10 PU

Puppies:
For time:
75-95 pound Deadlift, 15 reps
Run 400 meters
75-95 pound Deadlift, 12 reps
Run 800 meters
75-95 pound Deadlift, 9 reps
Run 400 meters

16:49 @ 100lb

row instead of run

Warm-up:
3 x 15 of…
GHD Sit-ups
Back Extensions
Push-Ups

Lynne

Body weight: 221lbs (socks only…)

Bench Press 225lbs and Body Weight Pull-ups
Rd 1: 19/21
Rd 2: 13/18
Rd 3: 10/18
Rd 4: 9/20
Rd 5: 7/18

All pull-ups were kipping and rested approximately 5-7 minutes between sets.

Pretty pleased with bench considering I have not done bench since before the new year other than 3 x 10 at 225 during a warm-up about 4 weeks ago. Stamina was definitely lacking though.

Thought I would get away with not tearing a callous this time, but I tore one on the last round…I now have 5 torn callouses healing up…just got my first bottle of YBF…hoping it will help

225lbsBP/Pull Ups-18/10 9/7 8/7 8/6 7/5 5min rest between each set.

Pack:
Five rounds for time of:
115 pound Hang squat clean, 9 reps round 1 then 5 reps rest of the way
9 towel pull-ups x 3

30:44

All I can say is OW!!!!  My grip is destroyed.  Love it!!

Dead lift 5-3-3-1-1-1-1
WU 4(5 pull-ups, 5 dips, 5 remedial squats)
WU DL 5@ 95, 5@ 135
set
175-185-195-205-215-225went to alternate grip-235-felt good
20@135light, easy

WOD
3 RFT go as heavy as you can, so 24kg KB
20 SDHP
3(5 KB swing, 2 goblet Squat)
1 rope climb
time 10:30

this was nastier than I thought it would be, the final rope climb was like an inch worm.

I have been going very slowly into the CFSB program, I added deadlifts as consistently as possible working around illness and injury so its taken me 9 weeks or so to finish a cycle. I also have been doing squats and will finish that tomorrow if I have time. The presses haven’t been as consistent so I might “finish” but restart at exactly where I started the first time. Have not added the forth day at all.

Margaret - 22 March 2009 03:12 PM

its taken me 9 weeks or so to finish a cycle.

If it helps to know - it usually takes me 9-10 days to do a CFSB week. There’s usually 1 or 2 life-interrruption days; and I kind of defaulted to adding a day inbetween back squats and deadlifts.

Glad to see you’re working out !

Lyyne WOD
This was a great workout!
M/48/150#
BP 15/PU 35
BP 17/PU 30
BP 20/PU 25
BP 20/PU 25
PB 20/PU 26

10 min jump rope w/u

“Lynne” WOD - modified puppy

5 rounds of:
max rep bench press @ 60 lbs
max rep pullups @ 40 lbs assisted

1. 13/13
2. 15/11
3. 14/11
4. 13/10
5. 10/7

10 min stretch

CFWU

gym closed so I picked an old WO I’d never done:

080504
Puppies, for time:
25 Burpees

Since I’m still recovering from achilles tendinitis I did 40 but without jumping.

3:28

Warm-up: 5 minute walk on treadmill and CFWU (minus pull-ups)

Lynne
Substituted push-ups on knees for bench press and did beginner pull-ups; exceptions footnoted below.  Rested 3-4 minutes between rounds.

17*/15
11/8**
11/15
10/15
8/12

*  Round 1 Push-ups - first 4 reps were actually full push-ups.  All the rest were on knees.
** Round 2 Pull-ups- I elevated my feet on a bench to feel the difference.  In rounds 1 and 3-5, my feet were on the floor.

“Murph”

For Time:
1/2 mile Run
35 Pull-ups (or beginner pull ups)
70 Push-ups
120 Squats
1/2 mile Run

20:27