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Congrats JT!!

Alden- Sorry about your back!:mad: I feel your pain!!

Nice work guys!!

[B]WU:[/B]
400m run
100+ SUs
10 leg swings, each leg, both direction
10 Air Squats
15 sec fingertip plank hold
10 push ups
10 bar taps
5, 2 pull ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
Strict Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Strict Press 65-85-95-115-135-155 (0)-145(0)-140(0)-135
Push Press 65-65-115-135-155 (2)-135
Push Jerk 65-95-115-135(3)-125

[I]I did this last on 17 May. I couldn't hit the loads I did then. This was frustrating since 135 felt so easy on the strict press! Going to the Push Press & Push jerk were tougher since you had to do more reps per set...[/I]

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Thanks guys. If they would have let me do it in a one piece chicken suit I would have....

Monday November 3, 2014

lacrosse ball rolling
pass throughs
held a goblet squat
triceps smashing and rolling

10 sets of 5 front squats
5 with just the bar
5 with 40kg
trying to learn how to front squat correctly

20 knee rebending deadlifts with 40kg
trying to learn how to stand up correctly

walked a mile at a comfortable pace

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11/4 WOD
A. Reverse Tabata Superman Holds
These were quite easy.

B1. Overhead Squats: 10, 8, 6, 4, 2 @60 sec rest
75-95-115-125-135
Pleased to get a couple at 135. They felt good.

B2. 2 Strict Pull ups to 3 C2B to Max Kipping PU's, 5 sets @60 sec rest
**Coach's Note - No rest between pull ups on part B. Go right from strict to C2B and finish with as many kipping pull ups as you can do.
7 kipping PU's-6-6-5-5

C. 5 Rounds For Time @95#/65#
3 Press
5 Push Press
10 Split Jerks (Alt Leg per jerk)
11:29.
First set straight through then it became a train wreck. Probably cheated a bunch of reps, particularly strict presses.

Claw

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JT any time you want to borrow the chicken suit let me know and i will ship it to you. it has been a very well traveled suit so far.... :shrug: good thing it can not tell stories of where it has ended up what with the characters who have borrowed it from me.

last nite....feeling in the dumps....weather..time change...sick....


for time:
100 Cal. Airdyne
75 Cal. Row
75 Lateral Wallball (20)
75 Cal. Row
100 Cal. Airdyne
time cap: 20min

got 44 of the second 75 cal row done so 294 reps....and was gassed at the end....

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Tuesday November 4, 2014

20 minutes of rolling and stretching and moving slow.
rowed 1k.

10 rounds of:
20 one arm dumbbell presses with progressively heavier weights each round, started at 5# ended at 50#
5 empty bar snatch movements (e.g., floor to low hang, low hang to pockets, pockets to overhead, high hang to pockets, ...)

5 rounds of:
10 kbs, 20#
10 box jumps, 12" (this was really hard)

Finished up with:
jerk dips from the box
5 sets of 5 with 75#
focusing on moving the bar straight up and down

jerks from the box
5 sets of 5 at 75#
focusing on moving the bar straight up and down

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Wow! that would be funny JT!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
20 sec fingertip hold
10 Push ups
10 Bar Taps
10 45# Presses

[B]WOD:[/B]
DG

10 Min AMRAP:
8 TTB
8 35# DB Thrusters
12 35# DB Walking Lunges

4 rounds + 2 TTBs

[I]I was able to get the rounds done in about 2.5 min each, the 1st one was a few seconds over 2 min. The last one, not so much! [/I]

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Congratulations JT.

Monday 11/3/14

DB Bench Press 45 lbs 5x10

Tuesday 11/4/14

5 Rounds

Row 500 M
KB Swing 45 lbs 20 reps

18:17

I spent the weekend laying tile in the bathroom. My arthritic knees didn't respond very well. Between that, the time change and a late Sunday night watching the Steeler game I've been dragging a little.

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great work as usual guys


Specialty Bar Back Squat: 1RM mega bow bar 362 lbs

Specialty Bar Back Squat: 3x5 252 lbs

3" Deficit Sumo Deads: 8-8-8 185-205-225

Good Mornings: 8-8-8 60-80-100

GH Raise: 3x5 struggled with body weight....this certainly lit up my hammies

Banded Hip Bridge: 100 (light)

woke up this morning feeling like crap.....some nasty bug is going around town right now with lots of people sick....lucky me...:(

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11/5 WOD
A. EMOM 12: 4 x 10 M Shuttle Runs

B. November Monthly Throwdown
20 Min to Find Your 3RM Hang Squat Clean
155, a couple fails at 160.

Liked everything about this except my misses at 160 (current bodyweight). Felt the hips pop and dropped quickly and deeply under the bar. I think all the KB swinging helped, I'm interested to see what this becomes at the end of the month.

Claw

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Wednesday November 5, 2014

Walked 1.5 miles
Rowed 1k

Prowler Push Pyramid
No words can describe how horrible and wonderful and painful and fulfilling this was... Start with an empty prowler and a pile of 45# plates at point A.
Push the prowler to point B (which was 30 yards of blacktop away). Walk back to point A. Pick up a 45# pound plate and farmer carry it to prowler.
Push prowler to point A then back to point B. Walk back to point A. Pick up another 45# pound plate and farmer carry it to prowler. Rinse and repeat until you have the whole pile of 45# pound plates on prowler (which today was luckily only 4 plates) Rinse and repeat unloading the prowler.
Stop to hurl and spit and curse as needed

After the prowler pyrmiad, which I did by myself in the twilight, while putting it all away, the class doing the WOD in the box was doing their CrossFit total. A couple of 20 somethings were pretty impressed with their 300# deadlift and for some inexplicable reason were disrespecting one of my forty-something friends who had just deadlifted 405#. He was, understandably, pretty pleased with himself and, equally understandably, confused about why the kids were disrespecting him. I know, it makes no sense why they'd disrespect someone twenty years older who just deadlifted 100 pounds more than they did. As I walked by I decided to support my friend so we went back and forth doing 405# deadlifts for a while. So these were "cold bar" deadlifts for me. At some point the 20 somethings felt shame and skulked away and I felt better for my friend.

Snatch Practice
5x75
5x95
5x125

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@Bill H - Thanks. Appreciate it.

11/5
Workout: Row 1km; walk 1 mi; pull-ups BW x10/ +21 x7,6,5; front plank 2:00; KB press 25 x10x3/ 35 x10

A couple of physical therapy sessions and lots of "quality time" working on a trigger point in my glute medius has me feeling better. Still hurts to get up after I sit and it takes a minute or two to stand up straight but I can now walk and do most other stuff without pain. :kicking0:

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Awesome stuff guys!!

[B]WU:[/B]
400m run
100+ SUs
10 leg swings, each leg, both directions
10 air squats
20 sec fingertip plank
10 push ups
10 bar taps

[B]WUD:[/B]
5 RFT:
400m run
21 DLs @ 185#

29:39

[I]This was almost 6 min slower than my last attempt on 3 Apr 13 and 2 1/2 min slower than my 1st attempt on 15 Feb 12. I got the 1st round done under 5 min, but it was downhill from there! My hammies were talking to me!![/I]

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Wed 11/5/14

5 Rounds

Row 500 M
Press 95 lbs x10

Felt good tonight. Rows were all about 2:05.

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good on you JT.....kinda sad when something like that happens.....and you have to go and prove them young wippersnappers wrong .... again...

last nite


for time:
21 Back Squats (155)
21 Cal. Row
15 Zercher Squats (155)
15 Cal. Row
9 Box Squats (155)
9 Cal. Row

6:17......my legs are toast after the last 3 days.....

Front Raise: 12-12-12 (single DB) 12-15-20

Single Arm DB Row: 12-12-12/s 45-50-55

keep up the great work guys...

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JT, AGREED with what Cliff said! One of the things I liked about CrossFit was encouraging those not at our levels. Yeah, we'll give each other what for, but I make sure we all know it's in fun! I just don't get disrespecting other folks...

Nice job on the rows (and Presses), Bill S!

Awesome squat work Cliff! Hope your lags feel better!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
25 sec fingertip plank
10 Push Ups
10 bar taps
5 pull ups
10 45# presses
10 45# OHS

[B]WOD:[/B]
150 20# Wall Ball shots
rest 2 min
450 SUs
rest 2 min
500m row

23:36

[I]Did "Karen" in 14 min, really slow! Did the WBs in subsets of 5 for as long as I could. The SUs took me 3:36 and I was able to get the row done around 2 min. I could REALLY feel it in my hips during the row!![/I]

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Thursday 11/6/14

Kettlebell Breathing Ladder 45 lbs
1,2,3......19, 20

Bench Press
95-10
105-10
115-10
125-10
135-10
145-6

Hammer Curls 35 lbs 10 10

I intended to do the KB swings back to 1 but boredom and sore glutes made me rethink that.

Bill...150 Wall Balls sounds brutal. I wouldn't be able to walk for a week.

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11/6
Workout: Row 1km; pull-ups 5, 10, 8; goblet squats 25, 35, 45 x10; deadlifts 65 x15

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@Alden, glad to hear you are on the mend.

Thursday November 7, 2014

10 TGUs on each side with a 20# KB.
On one of these, every vertebrae in my back popped in a rippling rifle shot progression. After the initial shock it felt great.

Rowing Research
Rowing For Distance versus Rowing For Calories
Many people have asked me about strategies for rowing for time vs. rowing for calories. My research discovered that the Concept2, which was initially known as an ergometer ("Erg"), doesn't actually measure distance but instead measures force applied (e.g., ergs). It computes distance from the ergs. After poking around I found the erg equation. The erg equation includes a quadratic term. The distance equation is a second derivative of the erg equation and thus is linear. Therefore, as you speed up, the rate at which calories are counted increases exponentially while the distance covered increases linearly. Here's some data points from yesterday's experiment

I rowed 1 minute at each of the following speeds, and recorded the average watts, distance, calories, and calories per her. As you can see, the calories increase exponentially and the distance increases linearly, with the big inflection point in the exponential curve being around 1:50/500.

time/500 watts distance calories cal/hour
4:00 25 125 6 387
3:40 32 135 6 410
3:20 43 149 7 447
3:00 59 159 8 480
2:40 83 185 9 582
2:20 120 210 11 713
2:00 191 249 15 956
1:40 320 291 23 1339

So what does all that mean? It means, if you're rowing for distance, going a little faster gets you to the finish line a little faster. If you're rowing for calories, going a little faster gets you to the finish line a LOT faster, especially if you can go faster than 1:50/500m.

Clean and Jerk Practice
5x95
5x125
5x155
5x185
1x195
1x205
1x215

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Friday November 7, 2014

Today's rowing data, from 1minute intervals:

3:23/500 148m 43W 7Cal 444 cal/hr
3:09/500 149m 42W 8Cal 479 cal/hr
2:52/500 174m 68W 8Cal 546 cal/hr
2:42/500 185m 82W 9Cal 582 cal/hr
2:40/500 187m 85W 9Cal 591 cal/hr
2:23/500 208m 118W 11Cal 701 cal/hr
2:22/500 211m 122W 11Cal 719 cal/hr
2:05/500 239m 178W 15Cal 909 cal/hr
2:03/500 243m 187W 15Cal 940 cal/hr
1:52/500 267m 247W 19Cal 1149 cal/hr
1:51/500 270m 255W 19Cal 1178 cal/hr
1:44/500 286m 303W 22Cal 1343 cal/hr

The combined rowing data from yesterday and today:
As I fill this in we'll be able to plot the distance vs. calorie curve more accurately.
Right now it is shaping up to have a beautiful linear vs. exponential curve contrast

4:00/500 125m 25W 6Cal 387 cal/hr
3:40/500 135m 32W 6Cal 410 cal/hr
3:23/500 148m 43W 7Cal 444 cal/hr
3:20/500 149m 43W 7Cal 447 cal/hr
3:09/500 149m 42W 8Cal 479 cal/hr
3:00/500 159m 59W 8Cal 480 cal/hr
2:52/500 174m 68W 8Cal 546 cal/hr
2:42/500 185m 82W 9Cal 582 cal/hr
2:40/500 185m 83W 9Cal 582 cal/hr
2:40/500 187m 85W 9Cal 591 cal/hr
2:23/500 208m 118W 11Cal 701 cal/hr
2:22/500 211m 122W 11Cal 719 cal/hr
2:20/500 210m 120W 11Cal 713 cal/hr
2:05/500 239m 178W 15Cal 909 cal/hr
2:03/500 243m 187W 15Cal 940 cal/hr
2:00/500 249m 191W 15Cal 956 cal/hr
1:52/500 267m 247W 19Cal 1149 cal/hr
1:51/500 270m 255W 19Cal 1178 cal/hr
1:44/500 286m 303W 22Cal 1343 cal/hr
1:40/500 291m 320W 23Cal 1339 cal/hr

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Bill S - Yeah doing "karen" drains everything out of you! The only saving grace for that WOD was the 2 min rest.

Alden - awesome WOD!

JT- That rowing stuff sure looks interesting especially for a data rat like me!

[B]WU:
[/B]
10 leg swings on each leg for both directions

[B]WOD:[/B]
20 min AMRAP:
10 C2B Pull Upd
10 HR Push Ups
10 Ring Dips
10 HSUPs

4 rounds + 1 C2B PU

[I]The C2B's were actually the easy part o the WOD! This one smoked my shoulders![/I]

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Friday 11/7/14

Heavy Bag 3/3:00 Rounds with 1:00 rest

15:00 Shoulder Prehab Work

Just a little something different on a semi-rest day.

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@Bill, working the heavy bag and the speed bag is the epitome of "constantly varied". Working the speed bag is a big part of my Olympic lifting practice b/c it's so good for co-ordination and hand speed and eye/hand co-ordination.

Saturday November 8, 2014

Walked one lap around the muddy farm.

Swam 24 minutes continuously. It is odd to be in the pool with no triathlon circled on the calendar. It's interesting how much math and physics my brain does while swimming.

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Saturday 11/8/14

Row 2000m easy pace

Cable Pull Downs 180 lbs 5x10
Press 95 lbs 3x10
Hammer Curls 35s 3x10

JT, I'd love to have a speed bag, but think me pounding on that thing in the basement might be the end of my 35 years of wedded bliss.

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Sunday November 9, 2014

The Shed 'o Pain lived up to its name this morning...
It was brisk when we started and sultry when we finished.
There seems to be some kind of local weather phenomenon that occurs inside the Shed when people start lifting and moving and met-conning (is that a word?)

Strength and Skill
OHS
5xpvc
5x11#
5x45#
5x65#
5x75#
5x95# (PR!)

Metcon
50 KBS, 20#
5 rounds of:
3 T2B (these were easy today and are no longer a "goat")
5 burpees (these were incredibly hard, moving 255# in a burpee is hard)
7 thrusters (75#, I used 75# b/c I haven't done a thruster during the Obama administration and remember them being hard, they weren't hard, maybe Oly lifting makes thrusters easier)
50 KBS, 20#
20:15

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Monday 11/10/14

Row 5000m 26:15

Feeling a little sore and tired today. Rowed an easy 21 spm pace. I have a goal of running an 8 mile Spartan Race in July if my knees will allow it. The plan is to do as much low impact cardio over the winter as possible. I know it's not running, but there just aren't that many miles left on these arthritic old things. I'm working on the boredom thing too. I might need something more entertaining than Seinfeld reruns while I row.

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Monday November 10, 2014

Two hours of supervised snatch drills with Coach Dan Bell at RCW.
Since we have 51 weeks until the next meaningful meet, we are breaking it down to the basics and starting over to try to do it right.

About an hour of yesterday's practice involved moving an empty bar from about 2 inches up and down into the power position. Another half hour involved moving the empty bar from the top of the knee caps to the power position. My glutes and hammies are screaming today. Who knew that the lower body was used in Oly Lifting....

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Tuesday November 11, 2014
Veteran's Day in the States, Remembrance Day in Canada

Speed and Strength Day
Rowing, 500m intervals, 1 minute rest in between each interval
500 in 4:01
500 in 3:31
500 in 2:50
500 in 2:32
500 in 2:10 (had to start actually working here)
500 in 1:55 (had to work a little harder)
500 in 1:37:3 (this was an all out make your head spin effort )

Deadlifts
3x135
3x225
1x315
1x405
1x455
1x495
2 misses at 500
1x405
5x315 unbroken

Presses
5x45
5x95
5x125

Push Presses
5x155
3x175
3x195, and then I was out of gas so I sat down for ten minutes...

Walked 1.25 miles

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Tuesday 11/11/14

Deadlift 185-5/205-5/225-3

For time:
Row 200
Hang Power Clean 95 lbs-15
KB Swing 45 lbs-15
Row 200
Hang Power Clean 95 lbs-10
KB Swing 45 lbs-10
Row 200
Hang Power Clean 95 lbs-5
KB Swing 45 lbs-5

6:45

Damn JT that's some real work. Hellava job.

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11/7
WU: Row 1km; pull-ups 5, 10, 8, 8; shoulder prehab
Workout:
Pushups x10x3; KB rows 35 x10x3; TGU 25 x10

11/8-10 Life got in the way. No workouts

11/11
WU: Row 1km; shoulder prehab; pull-ups 7, 7, 9

Workout:
Walking lunges 20 yds x3
Deadlifts 65 x10
TGU 25 x10
Goblet squats 35, 45 x10
KB swings 25 x10/ 35 x10x2

Working back into things gently so as not to irritate the back. Can't believe how much "wind" I've lost since things went south.

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great work guys.....

friday


Floor Press: 1RM 215lb

Multi Grip 1-1/2 Reps: 8-8-8 (W) 80-100-120

DB JM Press: 10-10-10 12-15-20

DB Tri Ext.: 10-10-10 12-15-20
*
Bent Over MAG Grip Row: 10-10-10 (W) 50-80-90

Single Arm DB Rows: 10-10-10/s 50-55-60

was feeling run down before class and stupidly went to a football game after class rather than home to bed....did not get of couch for weekend....went to work monday for half day home to bed .... finally went to the box last nite just to do something.....5,000 m. row 24:36....feeling the best today that i have felt in almost a week....will see how tonite at the box goes....

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Wednesday November 12, 2014

Rest Day

Walked 1.2 miles at 2.0mph on the dreadmill, increasing the incline slowly.

Did 50 knee cap to power position rebends with an empty bar.

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Wednesday 11/12/14

5 Rounds
Row 500 M
Incline DB Bench 45 lbs

Cable Pull Downs 185 lbs 3x10

Kept all of the rows between 2:00 and 2:05 which feels pretty hard. I have no idea what a 7:00 2000 M must be like.

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last nite....feeling a bit better


Multi Grip: 5-3-1+ (75%-85%-95%) 145/165/185
calculated off a .9% of 1RM

Ext. Rot. Band Pulls: 3x20/s *no rests

9 Pin Press: 1RM 210lbs

Ext. Rot. Band Pulls: 4x20/s

Mega Bow 1-1/2 Rep: 8-8-8 52/72/92

Tate Press: 12-10-8-6 15-20-25-30

Flat Bench Ski Band Pull Overs: 3min.

Single Arm DB Snatch: 10-10-10/s 10/12/15

so at the start of the class my coach asks me for a chat....his request to think about crossing over at the box from xfit to the darkside of powerlifting.

i thought about it for the next hour and after a bit more of a conversation with him november 30 i will be doing an invite only powerlifting total at the box and then december 1st going full time with the powerlifting side of things.

it seems like it may be a good fit esp. after talking to the wife last nite and our both wanting to tighten up our eating. we had done the zone/paleo thing hard in the spring and it worked for us so this should be a good fit for the next few months anyways.

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@bill I have no idea what a 7:00 2000 M must be like

my fastest 2,000 m. row has been 7:20ish and it by the end it really did not feel all that great :D i can only imagine what a 7 minute for 2,000 would feel like........

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Real Kick@$$ guys!!

[B]12 Nov:
(at base Globo!)
WU:[/B]
.33333 mi run
100+SUs
10 Leg Swings, each leg, both directions
10 Air Squats
20 sec fingertip plank
10 24" Box Jumps
10 Push ups
1 Pull Up with a hold
10 45# Presses
10 45# OHS

[I]The WOD was CrossFit Total. I got to the gym late & the Squat rack & cage were being used. :mad: I didn't have time because I had a meeeting. WHEN will I learn NOT to let work get in the way of CrossFit!! :shrug:[/I]

[B]13 Nov:
WU:[/B]
200m run
50+SUs
10 Leg Swings, each leg, both directions
10 Air Squats

[B]WOD:[/B]
Find 1RM weighted Pull Ups
5, 10, 15, Got 20 up to my eyes!

3 RFT:
21 1.5 Pood KBS (Rusian Swing)
14 Burpees (Yay! Burpees!!)
7 115# Thrusters

11:51

[I]Weighted Pull Ups are one of my goats!! I was surprised about how easy the KBS felt! The Thrusters made up for them! I could barely do two or three in a row! Still, I wasn't the slowest on the board, and not that far behind most of the times! This was a pretty good WOD![/I]

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@Cliff, enjoy the dark side...

Thursday November 13, 2014
First official snowfall in Cleveland for winter 14-15.

Rowed 1k

Snatch Practice
5x45
5x75
5x105
5x135
1x145
1x155
1x165
missed three times at 176 (which would have tied a PR)
5x105 from the high hang

Front squats
2x3x105
2x3x135
2x3x165
1x3x195
1x215
1x235
1x255

Rowed all out for as long as I could, which was 1200m.

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Friday November 14, 2014

CrossFit HQ posted my rowing video on Facebook, check it out.

Mobility Work

Rowed 1k

C&J Practice
5x45
5x75
5x105
5x135
5x165
5x195

The cleans were really hard after yesterday's front squats.

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11/12
WU: Row 1km; shoulder pre-hab; walking lunges x20 yds
Workout:
KB press 25, 35, 35 x10
Pull-ups BW x8/ +18 x 8,7,6
KB swings 35 x11x3

11/13
WU: Row 1km; shoulder pre-hab; pull-ups 7, 12
Workout:
Split squats BW x10/ +10, 15, 21 x 10
Walking lunges BW x20x2/ +21 x20 yds
Goblet squats 35, 45, 52 x10
Cash out:
TGU 25 x10
KB swings 35 x12x3

11/14
Bike trainer 15:00
Row 1700m
KB swings 35 x13x3

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Friday 11/14/14

Bench Press 115 lbs-10
125 lbs-10
135 lbs-10
135 lbs-10

Did manual labor at work today. Came home tired with a sore lower back. This was the only thing that wouldn't make that worse.

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Saturday November 15, 2014

Lots of rolling and stretching.

TGUs
2x10# on each side
2x15# on each side
3x15# on each side

More rolling and stretching.

Metcon
10 rounds of:
10 KBS, 10 boxups
12:47

This got me pretty sweaty on a brisk 26F day in Northern Ohio.