Hip-Back Extension, 400m Run

Today Penny and I warmed up at the gym with 250m row, HBE, situp, pullups, squats, and pushups.

Shoulder Press
Push Press
Push Jerk

I had to work more diligently on getting a good second dip (1/4 squat) on my Push Jerk.

WOD (scaled from yesterday’s mainsite workout):
12 Hip-Back extensions (focus on form, not speed)
400m run

Bob’s Time: 13:10
Penny’s Time: 13:36

I’ve completed 2 months of a slow work-up into non-cycling, non-aerobic activities, and feel I’m ready to turn up the intensity.

Bring it on!!



Lunge, Pullup, Situp

10 Deep squats

60′ walking lunge
21 ring rows (steep angle)
21 sit-ups
60′ walking lunge
18 ring rows (steep angle)
18 sit-ups
60′ walking lunge
15 ring rows (steep angle)
15 sit-ups
60′ walking lunge
12 ring rows (steep angle)
12 sit-ups
60′ walking lunge
9 ring rows (steep angle)
9 sit-ups
60′ walking lunge
6 ring rows (steep angle)
6 sit-ups

Time: 9:41

Wasn’t sure on best scaling on this, so went with 60′. In retrospect, I probably should have started with the Rx’d 100′ and scaled back on subsequent lunges as necessary.

Push Jerk 1RM

Push Jerk (1,1,1,1,1,1,1)

Tried these at home and pretty much sucked.

90, 110, 130, 140, 160F, 150F (partial), 150F

These explosive movements are my bane…. so much to still learn…

Pullup Day

20 Ring Rows (light)
10 Deadlifts (90#)
10 L-Sit Ring Dips (feet on stool)

2 Pull-up attempts
Steep Angle Ring Rows (21, 15, 9)
10 Pullup Negatives (full body weight)

10 Deadlifts for Form (90#)

10K Elliptical

5 minute elliptical warmup
2 Rounds of:

Overhead Squats (10 reps)
Ring Rows (10 reps)

10K Elliptical
Time: 19:44 PR (Compare 1/17/09 @ 23:37)

Almost a 4 minute improvement from about a month ago.

Feb 21st

500m row
1 Round of:

GHD Back Extensions (10 reps)
GHD Situps (10 reps)
Overhead Squats (10 reps)
Ring Rows (10 reps)

Skill Development:
5 step Snatch progression
Worked on Overhead Squats some more. Definitely seeing a big improvement in these as my hip flexors and shoulders are getting stretched out better!

Workout of the Day (WOD): (Scaled)
“Joshie” (a Hero workout named after a soldier that fell in Afghanistan)
3 Rounds of:
21 Snatches (Bob 45# Barbell; Penny 20# Barbell)
21 Jumping Pullups
Bob’s Time: 9:16
Penny’s Time: 10:09

Penny practiced L-sit progressions between two benches, and I held L-sits on the Rings and then the Pullup bar 30 seconds at a time for a couple of times each.

This was the first time we did a CrossFit workout together, so I know that my time was a lot better with her there pushing me than it would have been had I been with a group of strangers. Knowing how close she was, I stayed fairly anaerobic on the last round, something I definitely wouldn’t have done on my own. Nice job baby! You did great and motivated the hell out of me!

Feb 19th

My second CrossFit class was an intimidating workout, even scaled for me… eek!

500m row
2 Rounds of:

GHD Back Extensions (10 reps)
GHD Situps (10 reps)
Overhead Squats (10 reps)
Ring Rows (10 reps)

Workout of the Day (WOD): (Heavily Scaled down for me)
30 ring dips with feet on bench
Row 500m
30 push-ups incline hands on bench
Row 500m
Attempted handstand push-ups, but after a few comedic attempts and face plants, did 30 barbell push presses instead.
Row 500m
Time: 23:06

I was toast today after leaving everything I had left on the final row.

I find it a bit amusing that what I used to consider a workout is now my warmup… lol.

Feb 18th

Penny finished up her 3rd (of three) Foundation classes tonight. Her workout was Grace.

Clean and Jerk 30 reps, scaled 45# (Rx 95#)
Time: 7:50 (Her time was 1 minute faster than mine was the other day… Grrrrr).

Tonight was my first session with the main group, so I learned several names (unfortunately I’ve forgotten most of them… lol)

500m Row

2 rounds of:
Back Extensions on the GHD* (10 reps)
Hip Flexions on the GHD* (10 reps) (used to be known as a Roman chair situp)
Push-ups (10 reps)
Overhead Squats (10 reps)

Workout of the Day (WOD):
Death by Pull-ups (1 PU first minute, 2 PU’s second minute, 3 PU’s third minute, etc until you can do the required number in that minute)
6 rounds complete + 2 PU’s in 7th round. (Assisted by Green stretch band). (Total 23 Pull-ups)

I’m surprised at what started out so incredibly easy quickly became very difficult.

My hands and forearms are yelling at me right now!


Feb 17th

Today I loaded and unloaded equipment up to a room on the 2nd floor 15 foot mezzanine. Equipment consisted of electric motors, transformers, and electric training units. This used to take me about an hour to do, but today I did it for time… lol… 25 minutes!!! yeh baby!!

Penny did her first Fran yesterday with 20# barbell and jumping pullups. She is two months post-surgery from a partial Hys, and still beat me by about a minute. Time to step up my game!

She’s finishing her final Foundations class (of 3) tomorrow night, and I’m doing my first WOD with the class at the same time. The trash talk has started in earnest already at home!!!!

Game on!

Feb 14th

As part of 3rd (of 3) CrossFit Foundation’s Class, went over the mechanics of the overhead squat, clean, push jerk. I struggled with the OHS, especially as we applied more weight to the bar.

I’ve got to develop more flexibility in my hip flexors and shoulders, maintaining a better upright position at the bottom of the squat, in order to improve this movement.

Clean and Jerk 30 reps, scaled 65# (Rx is 135#)
Time: 8:50

I’m finding the complexities of some of these more advanced movements challenging. These aren’t natural for me, and very awkward. I bet we took 20 minutes just trying to get the jump and shrug part of the clean down. The catch in the squat position was the first “natural feeling” part of the movement. I was over half through Grace before the Clean and Jerk started to feel smoother. I think the constant repetition, and the fatigue in my arms kept me from muscling through parts of it, and using more of the technique and explosion from the legs.

Anyway… good day… I look forward to being able to do these Olympic movements competently.  Just wish I hadn’t waited until age 43 to start learning this stuff.

Penny started her first Foundation’s Class today, and seemed to really enjoy it.  I told her that her Valentine’s gift from me was a gym class…lol… she preferred to think of it as private time with two handsome young gym studs that wore her out and left her sweaty and shaking…. gawd I love her! 🙂

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