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Jeff,

I think I'm gonna pass on that challenge. I want to focus the next couple of months on a couple of weak areas for me— pullups and a lot of the overhead Oly stuff.

I found some nice pullup focused strength programs this AM elsewhere on the site which I plan to work in once a week and see where I get in terms of how many clean full hang pullups I can do. Right now, I can do 2. Losing another 13 pounds (my goal this year) will no doubt help!

I am pretty strong at stationary press, but not at push press or push jerks, and I want to go up 35-40 pounds in OHS this year. So I plan to do a lot of Sotts Press at home, and push press/push jerk work at Rogue.

Then this spring I am going to start working in some 10K runs as WODs once a week for fat loss.

I really like the CFSB type programs you post. When I'm not going in to the box, I do a lot of similar stuff to what you're doing here at home. So please keep posting them. Wouldn't mind doing a challenge like the one you describe maybe later this year as I get closer to trying to reach my "big" 2010 goal: dead lifting 2x my weight!

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Thanks, John and Jeff. I see I have some massive catching up to do with you all.

Today
AMRAP 15 minutes
10 Hang Power Cleans (65 lbs.)
10 Push Ups

10 rounds, 5 HPC's

Very light pullup and ring dip work.

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1/13 WOD.

Tabata sit-ups, then
3-3-3-3-3 Deadlifts, then
50 DU's, 10 K2E, 50DU's, 10 clapping pushups.

12 Tabata sit-ups (all rounds were 12 except last which was 13)
225-245-265-285 (2 only)-275
3:42.

Everything felt great except double-unders: when I get tired I miss a lot. My PR on deadlift is 1x 285# on Crossfit Total day; I tried 285# a month or so later and failed, so it was great to get two reps in today. The two reps were pretty bad form, but when I went back down to 275# I did three with good form. K2E's were slow but legit, with no swinging. Clapping pushups are just fun.

The Claw

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[B]01.13.2010-Wednesday

Strength[/B]
Push press: 8, 8, 8, 8
65/75/85/90? 95? Had to be 90(f at 4)

[B]WOD[/B]
Complete as many rounds as possible in 12 minutes of:
7 burpees
14 pull-ups
[B]6 rounds+7 [/B][I]I sucked today; couldn't figure out what was wrong!! Was so preoccupied w/my torn hands, I didn't realize I wasn't kipping right (forgot to pull in and push out at the top). Did I mention the burpees were EASY???[/I]

[B]DAY 10 of the burpee/d-u challenge[/B]
So, a quick easy 15-20 double unders. (Friday we have to do 5 rounds of snatches/50 DUs - oh boy:rolleyes:)

Then single leg stepups - 20" box w/45#, 2x10 each leg.

Then small sets of 20-30 more pullups - the right way, darnit!

Then deadlifts:
warmup w/95, 125 for 5, worked up to 205 (happy with the back:), pulled 230 in summer, will just have to work back up to it:mad:)

Then row 500.

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[B]1-13-10[/B]
WU:
SU, pushups, situps, DH pullups, dips, OHS (#45#65#75), good mornings (#45#65#75)

WOD:
10-9-8-7-6--5-4-3-2-1
#185 DL
#155 Bench press
#105 Push Press

Finished in 21:59.8 Could have gone heavier in the DL and Bench, but the PP was juuuust right.

bought out with some MU work

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01/13/10 workout at CrossFit Confluence

After the long lay-off from CrossFit, I was incredibly sore yesterday and took the day off. Unfortunately, I was just as sore today and had to do “Fight Gone Bad”. I was mentally and physically unprepared and I totally stunk. But that leaves a lot of room for improvement next time, eh?

My order was rowing, wall ball, SDLHP, box jump, push press.

I rowed OK (beat a young guy all 3 rounds of rowing), could barely do wall balls after rowing, was spaced out on SDLHPs (wrong stance, wrong grip – and nobody corrected me), too paranoid to jump so I did step-ups on the box, and then thought I should be doing shoulder presses instead of push presses. All in all, a complete disaster. Debating whether to actually post my numbers and be an object of ridicule. Maybe tomorrow after I lick my wounds. Geez.

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WU Stretch Pushup GHD Situps

O/H Squats
3@ 65
3@ 85
3@ 95
3@105
3@115

WOD 7 Rounds
10 Ring Dip
10 Pullup
10:50

m/55/180 CrossFit Chesterton

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1/13/10: REST

But, rewarded a good business month with some purchases at Rogue: a pair of 25 lb. bumpers (now have 230 lbs. bumpers and 275 lbs. iron), 26 lb. and 35 lb. k-bells (now have sets of both), and some Rogue wood rings!

I had been doing ring dips and ring pushups at home with some Monkey Bar Gym straps/handles where the metal adjustment bracket was KILLING the outside of my arms (bruises after very WOD using them). Sold those on eBay to a local guy.

Only thing really missing from my home gym now is a C2, but I think that will happen next winter, Lord (and business) willing.

My 7 year old was down in the gym helping me organize tonight— and did a clean pushup also learned how to sumo DL a 26 lb. k-bell. Great stuff.

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Took 2 rest days then worked out today.
Felt really good

Warmed up w/ 3 rounds CFWU w/assisted dips
Did 6 minutes running on treadmill

Then I did 500m row in 2:21 to warm up, rested 2 minutes, and then did max effort 500m row in 1:49

Then I did dumbell shoulder press
10x15lb. dumbells
10x20
10x25

Then shoulder press w/95lb. barbell 1-1-1-1-1
Then shoulder press w/75lbs. 3 sets of 10

Then 3 sets of 10 Knees to elbows

Back squats
5x135
5x135

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MRI showed no tear, just tendonitis and a fluid sac. Foot is still hurting but I am able to workout just can't do any running. Took it easy today, rode bike for about 20 min. and did some heavy dead lifts.

10 x 45
5 x 135
5 x 225
3 x 315
1 x 365
1 x 385
1 x 405

Felt like I probably could have made 425 to 450 if my foot had not been hurt.
Went home and iced it, doesn't feel to bad.

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Heavy Deads, the last refuge of gnarly old, injured dudes. :D

Been there.

Congrats on the good news, Tim.

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01/14/10

WARMUP:
Bike
20 pushups
20 PVC rollovers

STRENGTH:
(PULLUP TRAINING FOCUS)
band-assisted pullups 1x15
jumping pull-ups with :05 negatives 5x3
knees to chest 1x15

WOD:
:60 bike
10 pushups
:60 bike
20 pushups
:60 bike
30 pushups
:60 bike
40 pushups

7:50

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1/14/2010

Tabata single-unders (did not keep count)

100 squats
5 dips
5 pullups
75 squats
10 dips
10 pullups
50 squats
15 dips
15 pullups
25 squats
20 dips
20 pullups

29:00 flat (later pullups were quite deformed)

____________
55/5'8/220 (but descending)

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Today - 01/14/10
6AM workout at CrossFit Confluence

WU:
3 rounds shoulder pass-throughs, Sampson stretch, PVC OHS, jumping pull-ups, push-ups, back extensions, abmat sit-ups

WOD:
DL 1-1-1-1-1-1-1
95-115-125-135-145-145-145

PR is 185 but kept it light since I'm out of shape.

Post WOD:
Tabata DL (65#)/push-up
10/8
10/8
10/7
8/3 (got distracted during the push-ups and stopped - duh!)
8/7
8/7
8/7
11/7

Total weight deadlifted for day: 5,650#

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[QUOTE=Diane Dennis;724371]Today - 01/14/10
6AM workout at CrossFit Confluence

WU:
3 rounds shoulder pass-throughs, Sampson stretch, PVC OHS, jumping pull-ups, push-ups, back extensions, abmat sit-ups

WOD:
DL 1-1-1-1-1-1-1
95-115-125-135-145-145-145

PR is 185 but kept it light since I'm out of shape.

Post WOD:
Tabata DL (65#)/push-up
10/8
10/8
10/7
8/3 (got distracted during the push-ups and stopped - duh!)
8/7
8/7
8/7
11/7

Total weight deadlifted for day: 5,650#[/QUOTE]

Diane, that's a lot of dead lifting!

Where is CF Confluence? I get to the 'Burgh a lot (got family there 'n 'at).

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1/14 WOD.

4 Rounds for Time:
5 Left arm KB Thrusters (1 pood)
30 Second Handstand
5 Right arm KB Thrusters (1 pood)
30 Second Handstand
15 KB Swings (1.5 pood)

13:42.

Crap was this a shoulder burner! Rx'd at 1.5 pood the whole thing, but the shoulders were fried with one-arm thrusters and handstand holds, so went to 1 pood for one-arm movements on 2nd round to end. Handstand holds, which require some finesse, were a disaster with all the fatigue in my shoulders. (Barbell complex plus handstand practice plus extra power clean work as warmup didn't help the wasted shoulder issue, either.) I'll need help washing my hair tomorrow because I won't be able to raise my arms that high. :shrug:

The Claw

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just got back from Florida. Still some groin issues. After a long slow warm up that included squats , OH squats with weighted bar, hip raises and sit ups on GHD, pull ups, push ups, dips, small sets of Turkish getups w. 15 lbs.

completed Fran: 1 RFT 21-15-9 reps of 95# thrusters and pull ups. After first set of thrusters, lowered wt to 65#. I was not getting low enough (actually tried to touch top of 2' table on ea. rep.). Completed w. good form. Time was 6:49.

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[B]John[/B] - CrossFit Confluence is on the North Side (a few blocks from the confluence of the Allegheny and the Monongahela rivers!). It is the CrossFit location that I have been yearning for! The other Pittsburgh CrossFit locations are in outlying suburban areas, but this is close to downtown and 10 minutes from where I live in Crafton (the near-west suburbs). It is a brand new affiliate that is coached by one of the most talented trainers in the city (Patrick Benton). Patrick and I have worked together for a long time and he introduced me to the CrossFit concept. I've been drinking the CF kool-aid ever since, even though I've had to work out in a lot of locations that were not CrossFit conducive (various globos and body-builder gyms).

I've had 6 weeks off from all workouts so I'm not in peak shape right now. But wait until early-to-mid-Spring and I'll be kicking the butts of the youngsters once again thanks to Patrick and CrossFit Confluence! (Note: I have no financial affiliation to CF Confluence - just a long, loyal affiliation to "Coach P")

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[B]Diane[/B], It's great to have you back and posting again.

[B]Deb[/B], It's just something about your affiliates programming that I like. Here's my FGB numbers (my first, BTW). Humiliate away.

WU: Pushups, situps, pullups, dips

WOD; Fight Gone Bad ...where each event is 1 minute of effort with a 1 minute break between rounds. Having never done this before I assume you just add up all the numbers. Heck, what's a good benchmark?
RD1 RD2 RD3
20 23 25 #55 Push Press
18 16 14 20in Box Jump
12 13 11 #55 SDLHP
12 14 15 #20 Wallball
7 7 8 C2 Row Calories
69 73 73 Total = 215

This really sucked; The box jump and SDLHP especially. I might have been able to put up some better numbers but I was self timing and had to stop after each effort to write my numbers down. Oh, to have a training partner.

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Hi Honeys.... I'm home

6 weeks post op today. More clearances from the Doc. I can now row, swim and do some light (<25#) KB work along with some ring work and bodyweight exercises.
So.....

1/14/09
ROW (Woo-hoo) 2002m - 9:16.2 (Nice and easy on a low damper setting)
Xbike 30 min - 2.4 miles
ROM exercises

Hanging the Xmas rings tomorrow for some ring push ups and static holds. Gonna make some paralettes. Have to start doing some serious walking so I can shed the cane, too.

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Thursday, Didn't make it to the box. Worked out across from the office.

Crossfit warmup

Strength
Front squat 3-3-3 135, 155, 175

1000m Row
3:48

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[QUOTE=Diane Dennis;724738][B]John[/B] - CrossFit Confluence is on the North Side (a few blocks from the confluence of the Allegheny and the Monongahela rivers!). It is the CrossFit location that I have been yearning for! The other Pittsburgh CrossFit locations are in outlying suburban areas, but this is close to downtown and 10 minutes from where I live in Crafton (the near-west suburbs). It is a brand new affiliate that is coached by one of the most talented trainers in the city (Patrick Benton). Patrick and I have worked together for a long time and he introduced me to the CrossFit concept. I've been drinking the CF kool-aid ever since, even though I've had to work out in a lot of locations that were not CrossFit conducive (various globos and body-builder gyms).

I've had 6 weeks off from all workouts so I'm not in peak shape right now. But wait until early-to-mid-Spring and I'll be kicking the butts of the youngsters once again thanks to Patrick and CrossFit Confluence! (Note: I have no financial affiliation to CF Confluence - just a long, loyal affiliation to "Coach P")[/QUOTE]

I know Crafton, used to live in Mt. Lebanon. Good to know where Confluence is. Sounds like it's right around the stadiums there(?), by the old Heinz plant (the irony). Maybe I'll drop in there or send one of my chubby relatives.

01/15/10:

WARMUP
Bike
25 flutter kicks
10 OHS PVC

STRENGTH (OHS FOCUS)
Deep Back Squat 1x10 (135)
Slow, controlled OHS 1x5 (45)
Slow, controlled OHS 1x5 (75)
1-Arm Sotts Press 2x3 reps ea. side (26 lb. K-bell)

WOD:
Tabata—
Bike
Ball Slams
Situps

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[QUOTE=John Scott Rezendes;724799]

WOD; Fight Gone Bad ...where each event is 1 minute of effort with a 1 minute break between rounds. Having never done this before I assume you just add up all the numbers. Heck, what's a good benchmark?
RD1 RD2 RD3
20 23 25 #55 Push Press
18 16 14 20in Box Jump
12 13 11 #55 SDLHP
12 14 15 #20 Wallball
7 7 8 C2 Row Calories
69 73 73 Total = 215

This really sucked; The box jump and SDLHP especially. I might have been able to put up some better numbers but I was self timing and had to stop after each effort to write my numbers down. Oh, to have a training partner.[/QUOTE]


John,

There was a National FGB WOD and competition this summer. I completed 240 reps. Beyondthewhiteboard has the rankings and distribution here,

[url]http://www.beyondthewhiteboard.com/workouts/13-fight-gone-bad[/url] (wfs)

The site has yet to develop an age based distribution. I'm sure if you search the bbs here you'd find a lot of posts.

The whole thing was very cool and a lot of fun. We had 4 or 5 affiliates in the Chicago area at our box. It was like a mini Games.

This was the fourth national (Global?) FGB to benefit Wounded Warrior Foundation. I'm sure they'll do it again this summer. Here's the site,

[url]http://www.fgb4.org/[/url] (wfs)

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1/15/10

Rest Day.

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[QUOTE=John Jaeckel;724361]01/14/10

STRENGTH:
(PULLUP TRAINING FOCUS)
band-assisted pullups 1x15
jumping pull-ups with :05 negatives 5x3
knees to chest 1x15
[/QUOTE]

OMG, if DOMS is any indication, that Pullup focused routine will help a ton. Man, am I SORE. :eek:

Not Rhabdo sore. But sore. Definitely from the jumping pullups with negatives.

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Today - 01/15/10
Noon workout at CrossFit Confluence

WU:
500m row; 3 rounds - shoulder pass-throughs, Sampson stretch, PVC OHS, push-ups, back extensions, sit-ups

WOD: "AlterNate" - Choose either "Nate" or "Helen"

I chose Helen: 3 rounds - 400m run; 21 KB swings; 12 pullups
Subbed 500m row for run and pull-ups were jumping
4:32/ 5:25/ 4:42 = 14:39

My legs were tired and uncooperative causing my row to come unglued in round 2. I pulled it back together for round 3, but needed that third lung for the whole thing. Happy when it was over.

Graduating from jumping pull-ups to band-assist next week.

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Had the day off so I "worked from home" Did the 100114 workout. Called for walking on hands, stationary hold, and handstand push ups. Went to Brand X for a few well chosen scale downs.

Warm up on 30" stationary recumbant cycle (said I was "working" from home:rofl:).

3RFT: 20 wall walks (10 ea. arm), 1 min. hold, and 10 HSPU's. These were all done in "V" position w. knees on a desk. Finished in 4:34.

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CFC WU
Snatch Grip Dead Lift
3@85#
3@105
3@195
3@215
3@235

WOD
50 DU
40 PP@85#
50 DU
30 PP
50 DU
20 PP
50 DU
10 PP
I think my Son Kyle truned the timer off on me and good thing because it was a very Suckie effort on my part as once again I can not Double Under
worth a darn and my Push Press was almost as bad, at least it brought me back down Humble is the word.

m/55/180 CrossFit Chesterton

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Today
CFWUx3 w/assisted dips and 6 mins. running on treadmill

Did HPC
10x45lbs.

Full Squat Cleans
5x65
5x75
5x85
5x95

Full Squat Clean and Jerk
5x95

Push Jerk
5x95

Power Clean
5x95

Dumbell Shoulder Press
10x25lb. dumbbells

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Hey all,
Finally getting back to normal. I was down for 2 days with a cold but getting back at it.

Did this this tonight, results in bold

M.E. Sumo Deadlift 5-5-5-3-3-3

[B]315, 335, 335, 345, 355, 365[/B]

Rest 5 min, then

3 rounds for time:

7 dumbell burpees, 25 lbs in each hand
7 pull-ups
Rest exactly 2 min, then repeat for a total of 4 cycles. Post time for each of 4 cycles.

[B]3:03, 3:46, 3:57, 4:02[/B]

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[B]01.15.2010-Friday[/B]

[B]Warmup: [/B]
Row, squats, situps, shoulder circles, dislocates, back ext.

[B]WOD[/B]
5 rounds for time of:
10 power cleans - 135# (85#)
50 double unders

Rx 16:17
[I]Gotta agree with 'the Claw' (backsquats fear him!;) nice pic) and John Burch - the double unders!! I miss more the tireder I get. It was American Idol the whole time - "looking like a fool with your pants on the ground"; my pants kept falling down! :yikes: Some guys did this in under 10 mins. We had a choice to do the DU's or sub 30 20" box jumps or rowing 30 cals. Id rather the DU, not a good box jumper - I can't go fast & have to reload with every jump.[/I]

[B]Day 12 Burpee/Double Under Challenge, so 12 burpees.[/B]

I can't train today have to work, missing a good one, darn!
21-15-9 power snatch 95#/65#, wallball 20/16#, ring dips - snatch and ring dips are big goats.

woohoo [B]John W![/B] :highfive:

Nice work [B]Terry[/B]; Ive check your blog a few times but not been in a while; geez are you strong! Are you going to your sectional/regionals?? Im trying 5/3/1 squat & deadlift starting this week, see if I can handle it w/CF. There's a guy at a nearby gym (strongisland?) that is going to program a 5/3/1 cycle starting this week or next, it'll be interesting to watch how he does it. Great weekend to all!

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[QUOTE=Deb Borbone;725346]

woohoo [B]John W![/B] :highfive:

Nice work [B]Terry[/B][/QUOTE]

+1

Terry, having done Sumo Deads last week, all I can say is: that's impressive, man.

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1/16/10 Home Page WOD

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

44/16
44/16
39/21
41/19
30/25 F
30/30

All right columns were pushups or push presses (75 lbs.)

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Terry -- I went dizzy such just reading your workout!! I'm gonna have to go lay down for a minute or two.

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Terry Your a mean motorscooter
CFC WU and Du work

WOD 5 Rounds of
6 35# KB snatch each hand
6 24" Box jump
12 GHD situps
9:59

push jerk work

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First phase our affiliate challenge.

"DT"

So as not to crush everyone, Mark decided to scale it at 65% your ME clean. My last Power Clean was 185, so I worked out with 120#

Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

I asked about the order and one of coaches responded that there is some strategy involved "Do 6 DL's...." Anyway, I misinterpreted that to mean I could do 6DL, 3 HPC, then 6 sets of 1 DL, 1 HPC, 1 PJ. Nope. :shrug:

Surprised nobody noticed it. My time ended up being 10:07. So to be on the same with everyone else I'm going to redo it either Monday or next week in the right sequence. The challenge is scored by best time and most improved.

It will be interesting to see my time in the correct order.

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Rest day for me. Loving the workouts at the new affiliate, but a rest day was much needed.

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Terry, great work on the SDLHP. Just incredible. If I hadn't been thru such a long stint of physical therapy and even now working thru some issues, I'd be chasing the heavy weights. However, I'm really tired of carrying one limit or another. So for the next few months, my focus will be to just do each workout with as full a range of motion as possible and pay less attention to the numbers.

Today's workout was 12 minutes of work: count # squats for 1 minute and subtract that total from 60. During next minute do that #pull ups. Repeat squats and do subtraction for #push up. Do for 6 X 1 minute squats, altering pull ups and push ups.

Did this one from home, warm up on recumbant cycle for 30 minutes. Attached rings to outside balconey for pull ups.

Stats were for each round were: (1) 52-8, (2) 50-10, (3) 55-5, (4) 50-10, (5) 50-10, (6) 45-15.

302 squats, 28 Pull Ups, 35 Push ups. Squats were just above parallel.

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1/16/09
AM- Walk 1 mile (w/cane)- 24:25
KB exercises (25# KB)
1 arm clean and press- 5x10 R/L (Dead hang, no swing)
1 arm snatch - 5x10 R/L
1 arm swing - 5x10 R/L

PM
Row 2500m - 11:16.7
xbike 30 min - 7.4 miles
ROM exercises (PT)

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[QUOTE=Pat Quigley;725593]

Today's workout was 12 minutes of work: count # squats for 1 minute and subtract that total from 60. During next minute do that #pull ups. Repeat squats and do subtraction for #push up. Do for 6 X 1 minute squats, altering pull ups and push ups.

Did this one from home, warm up on recumbant cycle for 30 minutes. Attached rings to outside balconey for pull ups.

Stats were for each round were: (1) 52-8, (2) 50-10, (3) 55-5, (4) 50-10, (5) 50-10, (6) 45-15.

302 squats, 28 Pull Ups, 35 Push ups. Squats were just above parallel.[/QUOTE]

Pat, I like that idea. If you slack off on the first one, you have to do more of the second. I'm out of town a decent amount, that would be a good Travel WOD.

Today, Quasi Rest Day

30min Mindless Cardio on the elliptical in the basement
100 squats, 50 situps, 25 pushups.