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using the farmers bars 1 RM deadlift on a 4" platform (i mistakenly grabbed the farmers bars with the oversized handles and had everything set up before i noticed this mistake so i just kept going)
310 lbs -2" saftey bar box squat 2 x 20 110lbs they were horrible by the last couple of each set double russian kb swing 8-12-12 kgs banded good mornings 100 unbroken (started with heavy green band and quickly realized i needed to drop down to lite green band) flat plank hold on a bench with band (in seconds) 9-8-14 |
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Thursday September 12, 2013
I'd been having trouble breathing on monday/tuesday/wednesday, but assumed it was due to over-eating associated with 9/11 PTSD and to getting over-heated and dehydrated Monday and then again tuesday. So, after yesterday's "rest day" (more overheating), I decided that today's WOD should be: 3 minute AMRAP burpees 1 minute rest 3 minute AMRAP thrusters (95#) 1 minute rest 3 minute AMRAP T2B 1 minute rest 3 minute AMRAP walking lunges holding 20# in each hand. This was a :censored:bad idea. After getting 25, 16, 28, 33 I experienced the rare double-ended:Flush000: pukie.:icon_spee Life is really annoying sometimes. |
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Last WO in Toronto before I head home
Friday 9/13 AMRAP 15 min. 9 rounds +10 slams 50 yd plate push ( 45# metal oly plate) 10 tire slams. 22# sledge Once again.... I go into this going " ok. Piece of cake!" Not!!!! The plate push maybe the singular hardest exercise I have ever done!!!! I really though I might puke I was working so hard... My legs were gone after 7 rounds, it was by sheer will alone I finished.... |
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Friday September 13, 2013
Oly lifting class with USAW coach. Worked on footwork and opening the hip with the knee bent. Didn't go very heavy (only 100kg C&J) b/c I have the strongman cert with Rob Orlando tomorrow. Flipping tires, lifting Atlas stones, lifting beer kegs, carrying the farmer handles, and carrying the yoke, ought to be a painful/fun day! |
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Saturday September 14, 2013
Strongman Cert with Rob Orlando [url]http://jtkalnaynovels.wordpress.com/2013/09/14/dear-crossfit-strongman-cert-demonstrates-definition-of-crossfit/[/url] I am WORKED. |
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JT are having way to much fun :D
friday 5 rounds 8 105lb zerker squats 8 ring rows then immediatly into 4 rounds 150 m. row 30 second rest 7:45 put 2 brisket onto bbq and drank way to many beers with friends saturday (hurtin for certain) 3 rounds (fight gone bad style) front lunge/back lunge/squat 14 lb wall ball 20" box step up situp rest 262 reps got home put brisket in oven, put 2 pork butt on smoker, did house/yard work getting ready for party..... sunday whoo hooo rest day and football |
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Monday
Olympic High Hang Clean- 5 x 3 @ 155 WOD 4 Rounds For Time: 9:27 Shoulder to OH x 10 @ 135 Pull Ups x 15 100 Meter Sprint |
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@Claw, yes life is fun some times, then you realize you live in Cleveland where the Cleveland Browns play football, then life ain't so good...
Monday September 16, 2013 Still worked from Strongman Cert. Walked 10 minutes at 2.5mph at 1.5% incline to warmup. Did 50 single unders to warm up. Then: 5 rounds, not for time (are you kidding? for time? After strongman? NFW) 50 double unders 5 pullups 3 dips Cooled down with 2 minute goblet squat and 10x135# back squats. Lots of travel tue/wed/th/fri/sat/sun (including Power Lifting Cert in Ann Arbor). |
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JT- I'd make a crack, but then I'm a Jets fan...:rolleyes:
[B]WU:[/B] 400m run 15 HR Push ups 15 AbMat sit ups 10 Back extensionx Samson Stretch 10 PVC pass throughs 10 Push Ups [B]WOD:[/B] HBBS: 1X6@65%, 1X6@75%, 2X6@80% 185#, 225#, 240# [I]Worked on my form for these, especially after the FB HHBS discussions with Deb Weber yesterday![/I] |
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last nite
4 rounds for time 10 24" box jump 5 under bar burupie for lack of better description (set up bar in rack about 16" off of floor. roll under it, stand/jump up, step over it and repeat) 250 m. row 7:45 2 x 20 rear delt 5 lbs 3 x 1 minute plank hold on elbows 150 banded good mornings green band |
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09.17.13
Wendler 5/3/1 Month 8/Week 1 Shoulder Press Day WARMUP Shoulder and Behind Neck Presses w/Oly Bar Rollovers w/PVC SHOULDER PRESS 5x95 5x115 6x130 ACCESSORY Overhead Walk 2x70 yards w/35 lb k-bells Incline leg raises |
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Nice work gus!!
[B]At base Globo: WU:[/B] .44444444mi run 100 SUs 15 Push Ups 10 Hip openers (each leg) 10 Hip closers (each leg) 15 Sit Ups 10 air squats 10 DU attempts [B]WOD:[/B] Front Squat: 1X5@60%, 1X5@65%, 2X5@70% 135#, 150#, 160# |
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great work as usuall all!!!
last nite 1 RM saftey squat bar 360lbs 4 rounds 50 banded good mornings green band 25 hollow rocks all done unbroken were susposed to add in sumo deadlifts but my ankle was feeling a bit wonky after the squats so errd on the side of caution and did not do them |
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GREAT WORK EVERYBODY!!
09.18.13 Wendler 5/3/1 Month 8/Week 1 Dead Lift Day WARMUP K-bell Swings Suitcase Deads 53# DL 5x225 5x255 6x295 ACCESSORY METCON Lunges Incline Situps Horizontal Rows |
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Tuesday sept 17
Dead Lifts- Progressive Warmup 4-5 Sets x 3 Then 8 x 3 @ 275 – Every 30 Seconds WOD “Anish”. RIP brother 15 Minute AMRAP: Wall Balls x 10 KB Swings x 20 @ 55 Dubs x 40 / Singles x 120 WEDNESDAY– SEPTEMBER 18, 2013 Strength Bench Press Reps- 4 x 5 Progressive Load to 65%- Then 1 x 5 @ 70%... 295 WOD 12 Minute EMOM Even- Bear Crawls Odd- Burpees I can't say how many times I face planted.... This was cruel after doing heavy bench press |
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Awesome work guys!!
[B]WU:[/B] PVC Pass Throughs [B]WOD:[/B] 25 Thrusters (95, 65#) 25 Toes to Bar 25 Box Jumps (24, 20″”) 25 Toes to Bar 25 Thrusters (95, 65#) Scaled 65# 12:06 [I]Broke the rounds into subsets of 5. That didn't work for the 2nd set of TTBs! Going into it, the folks from the early class told me I'd like it! It wasn't a bad one![/I] |
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Wednesday September 18, 2013
At a road-globo, where nothing good ever happens... Goblet squat, burpees, planks, air squats, box ups, burpees, kipping pullups. [url]http://jtkalnaynovels.wordpress.com/2013/09/18/dear-crossfit-will-i-ever-learn/[/url] |
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wow is all i can say of some people JT. sure glad i don't have to travel and live in a small town.
last nite 3 rounds rowing for total meters 30 seconds 100% 30 seconds 50% 30 seconds 100% 30 seconds 50% 30 seconds 100% 30 seconds 50% 3 minute rest 2473 meters then 3 x12 1/2 ghd sit up with 25lb dbell then 3 x 20 1/2 ghd situp no weight |
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THURSDAY– SEPTEMBER 19, 2013
Olympic Snatch- 4-5 Warmup Sets to 60% Then 8 x 3 @ 135 WOD “Elizabeth” 21-15-9 8:30 Cleans @ 135 Ring Dips First time I ever did this WOD... thought 8:30 Rx was pretty respectable... My sore shoulders really slowed me down... Normally I can string 21 ring dips no problem but I am so sore from this weeks training I had to do in groups of 5... By the time I was done I was finally warmed up lol |
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JT - [QUOTE]From now on it’ll be burpees ... in the hotel room...[/QUOTE] ONLY on the ground floor!! (Trust me! I found out the hard way!! :rofl:)
Cliff - Nice Rowing WOD! I'll have to remember to try it!! Michael - Total beast mode on Elizabeth!! She's been real nasty to me!!:D [B]WU:[/B] 100 SUs 15 Push Ups 15 AbMat Sit Ups [B]WOD:[/B] 5×3 Press Triplet (Strict, Push, Jerk) 45#, 75#, 105#, 125#(f),115#, 115# 10x100m Sprints 10-1 HRPU afer each round (100m Sprint, 10 HRPU, 100m Sprint, 9 HRPU, etc) 8:21 [I]I felt my shoulder on the Strict Press. Doing 135 or 145 would have been nice! Did the sprints and HRPUs outside in the rain!!! Nothing like getting your chest on a wet ground.[/I] |
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Bill... Couldn't imagine what I would think was going on if someone in the room above me was doing burpees!! Too funny:D
FRIDAY– SEPTEMBER 20, 2013 WOD 4 RFT: 24:20 400 Meter Run 10- T2B 200 Meter Run 20- V-Ups 100 Meter Run 30- Anti-Rotation Presses |
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SATURDAY– SEPTEMBER 21, 2013
Strength Squats- Warmup To 80% Then 2 x 5 @315 WOD “Barbara” 5 RFT Each For Time: 16:00:pepper::pepper::pepper: Pull Ups x 20 PushUps x 30 Sit Ups x 40 Air Squats x 50 3 Min Rest Between Rounds There were about 40 of us in class... My buddy Frank and I decided to stick together and push! Push we did!!! I finished at exactly 28 min minus the 12 min rest..... 16 min work time!!! Next people to finish we're at least 12-13 min later... A bunch timed out and quit... Coach came over and high fived me :) |
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Been a while since I posted my WODs.
9/14 Saturday WOD Partner WOD. AMRAP 20 3 power cleans (135/95) 6 hand release push ups 9 wall balls Alternate rounds but can only work while partner holds plank. 22 rounds + 15 reps. Worked with Augie. We held planks straight through until we realized we could drop out of plank for a couple seconds while partner switched stations. Team “Fielding of Dreams” 9/16 WOD A. Squat Clean + Split Jerk, 3 reps, 5 sets, rest as needed, 15:00 cap Coach’s Notes: “A” is skill work so light to moderate load. Work on fast elbows and clean transition from clean to jerk. 75-95-115-125-135 + 4 rounds of: 15 Wall Balls 20 No Pushup Burpees 25 Russian KBS 30 Double Unders 2:00 rest 20:15 9/18 WOD A. Backsquat, work up to a 1RM in 15:00 225 (ran out of time before attempting 245 or 255) B. EMOTM, 10:00 odd- Ring Dips 5-10 reps even- Strict pullups 5-10 reps C. EMOTM, 10:00 odd- Box Jump, 10 reps (step down) even- Burpees, 10 reps Don’t recall numbers. 9/21 Saturday WOD 8:00 AMRAP 200M run 15 goblet squats (1.5 pood) 10 h.r. push ups 4 rounds 2:00 rest 8:00 AMRAP 200M row 15 no-pushup burpees 10 dumbell snatches (5l/5r) 3 rounds @ 35# + 101 m rowing 2:00 rest 8:00 AMRAP 30 double unders 15 sit-ups 10 deadlifts (135/95) 4 rounds + 45 reps |
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Sunday September 22, 2013
176# kettlebell and day two of powerlifting cert. 'nuff said... [url]http://jtkalnaynovels.wordpress.com/...other-masters/[/url] |
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[B]09.21.13[/B]
Wendler 5/3/1 Month 8/Week 1 Bench Press Day WARMUP 20 pushups BENCH PRESS 5x155 5x180 5x205 ACCESSORY METCON Skullies [B]09.23.13[/B] Wendler 5/3/1 Month 8/Week 1 Squat Day WARMUP Deep, slow OHS w/Oly Bar BACK SQUAT 5x190 5x225 6x260 ACCESSORY METCON Uphill walk Incline leg raises |
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Michael, that is one impressive Barbara!
JT, how high were you able to swing that bad boy? 9/22 workout at SBAC Back squats to very low target (7" high, about 5" below parallel) 20 @ 45# 10 @ 95# 5 @ 115# 5 @ 135# 2 @ 155# 1(f) @ 165# (made it up about 1” then stalled out) Idea here was to work on my ongoing challenges with squatting to below parallel. 9/23 WOD A1. Close Grip Bench Press, 31X1, 5-7 reps, 5 sets, 1:00 rest A2. Bent Over Barbell Row, 31X1, 5-7 reps, 5 sets, 1:00 rest 95/105/115/115/115 Only 6 reps on last 2 sets of CGBP’s. + :30 Row Sprints (cal), 5 sets, 2-3min rest. 12-13-13-12-12 (Probably less than 2-3 min rest between sprints.) These felt good. I really focused on exploding with my legs. Claw |
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@Jim, I swung it thigh high about 10 times, waist high about 3 times, then eye high once. I considered trying for overhead, but then discretion (and fear) won out over recklessness (luckily).
Monday September 23, 2013 Three rounds of Cindy in 5 minutes to warmup. 10 unbroken back squats at 45#, 10 @ 95#, 10@145# 5 touch and go deadlifts @145#, 5 @195# (sumo width), 5@245# Metcon: AirForce 2013 (scaled for jt) Complete 20 each of thruster, SDHP, OHS, Press, Front Squat by performing: EMOM: 2 burpees, then AMRAP in the remainder of the minute of the movements. Proceed to next movement after finishing all 20 of the first movement. RX was 5 burpees and 95#. I scaled to 2 burpees and 45#. It still took me 16 minutes... |
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Total Beast Mode Guys!!
Michael - The issue was getting the call from the hotel staff!!:rofl: JT - 176# KB!?!? Seriously?!?!? [B]WU:[/B] 400m run 15 HR Push Ups 15 AbMat sit ups [B]WOD:[/B] 12-10-8-6-4-2 HSPU 2-4-6-8-10-12 Power Cleans (155/105) (12 HSPU, 2 PC, 10 HSPU, 4 PC, etc.) Scaled to Stinkbugs (knees on box) due to my shoulder acting up & 115# Cleans 7:47 [I]Heaviest weight and 2nd one done!! The PC's just kept getting worse and worse. Tried to keep hands on bar and I was able to string 3 together in the last round. My time was also one of the faster one on the board! Short brutal WOD!![/I] |
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Thanks Jim!
Great work everyone!!! Man, wouldn't it be awesome if we could get together and do an old farts team competition ... I know logistically impractical :D MONDAY– SEPTEMBER 23, 2013 Strength Cleans- 6 x 2 @ 65%. 145 – Every 30 Secs WOD 4 Rounds For Time: 400 Meter Run Over The Bar Burpees x 4 OH Squats x 6 @ 115/95 Pull Ups x 8 My OHS stink on ice, so I subbed out front squats @145 and did extra OHS with the bar |
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TUESDAY– SEPTEMBER 24, 2013
Strength Dead Lift Reps- 8 x 6 Progressive Load to Last Set @ 135,225,275,315,335,355,375,375 WOD 15 Minute AMRAP: 5 rounds Push Jerk x 6 @ 115 Good Mornings x 12 T-2-B x 18 Mans those GMs were the worst after blowing out my hams on the dead lifts .... Legs were a shakin!!! |
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Michael - [QUOTE]...wouldn't it be awesome if we could get together and do an old farts team competition ...[/QUOTE]That would be AWESOME!!:kicking0:
[B]WU:[/B] 2X400m run 10 Leg swings 10 HR Push Ups 10 Air Squats [B]WOD:[/B] 3 rounds of: 400m Run 21 Burpees (Yay! Burpees!!) 13:08 [I]It took me 1:47 to do the 1st 400m! Then, it was all downhill from there! Tried to get'em done in subsets of five. The last run was barely a run, but at least on the last set of Burpees (Yay! Burpees!!), I was able to get 10 in a row![/I] |
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great weekend and week of work guys
friday floor press with 5/8" chain 1RM 185 lbs 3 x 20 dbell bench 50lbs lying on bench row 3 x 12 115lbs lying bench band pull aparts 200 single red band saturday 4 rounds 500 m. row 20 14lb lateral wall ball 10:08 was not sure if i was hung over as i had gone out friday nite and had a few beers or actually sick so i pushed my self off the couch to go to class and find out i was actually sick. watched way to many football games the rest of saturday and sunday new week of "being good to ourselves". which translates to "everybody can have a bit of an easy week because it has been a long summer, there is the fall challenge coming up this weekend and the next couple of weeks are really going to suck" monday 4 rounds 5 20kg 16"goblet box squat 10 12kg kb reverse lunge 15 sit ups 7:54 last nite 4 rounds on the 2 minutes 300 m. row 15 incline push ups guys yup it would be logistiacly tough but i think we could have a blast if we were all able to meet up for an old fart comp:pepper: if for no other reason than to travel to a different local and drink some beer and eat some bbq. |
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Yes an old farts team comp would be cool.
I think at least two of us live in Ohio... Wednesday September 25, 2013 Three Months Until Christmas... sets of 10 unbroken strict presses 45, 75, 95, 115 10 minutes, EMOM, 5 push presses (75#), 5 jumping pullups 12 minute running clock 9 HSPU (scaled to 20" box) 25 dubs (got 21 unbroken) 68 walking lunges 9 HSPU (scaled to 20" box) 25 dubs (got 22 unbroken) 68 walking lunges 9 HSPU (scaled to 20" box) 25 dubs (got them all unbroken) 68 walking lunges I shankle complex (3 clean pulls, 1 squat clean, 2 jerks) In one of those "I might be getting better and might get good at this" moments I realized I was the only person who got 25 dubs unbroken at any point during the WOD. |
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9/25 WOD
A. Find your 1RM Weighted Pullup in 10:00 1 pood, failed at 1.25 poods B. Front Squat, 20X1, 3-4 reps, 4 sets, 3:00 rest 95-135-155-165 + AMRAP 10:00 30 Double Unders 20 MB V-Twists 10 Dumbell Thrusters 3 rounds + 49 reps with 35# dumbbells Weighted pull up went OK. (Did pull ups with palms forward, not chin ups with palms facing in.) Very pleased with depth and knees-out on FS. AMRAP was a mess. My rope broke on second set of double unders so I lost time trying out a couple different ropes, and the V-twists were doubled in that left/right = 1. Sets of 35# dumbbell thrusters went unbroken but I had to take a moment's pause at top of each thruster with bells resting on my shoulders. HUGE class this morning, Baker did a great job of staggering us and it was a very good thing we had the second room open. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9938682765/[/url] Claw |
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Hmmmm...... Might take some doing but could be interesting on the team WO
Just have to see what develops, Florida is a number one travel destination:D:D:D:D WEDNESDAY– SEPTEMBER 25, 2013 Strength Bench Press- Warmup to 85%- Then 2 x 3 @ 85% WOD 4 RFT: 400 Meter Run 15 Power Cleans @ 95/55 |
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THURSDAY– SEPTEMBER 26, 2013
Strength Snatch- 8x 3 -Progressive Load- Last Set at 80%... 165 x3 no problem... no reped at 175:(. WOD 2 Rounds For Time: 10:54 HSPU x 8 Deads x 16 @ 225/135 Pull Ups x 24 Split Squats x 32 Dubs x 40 |
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9/26 WOD
Geoff Deas' 41st birthday WOD (Just seemed the right thing to do in light of this: (WFS) [url]http://breakingmuscle.com/crossfit/the-slippery-slope-of-novelty-wods-in-crossfit[/url]) 410M Row 41 seconds rest 41 2-pood kettlebell swings (I did Russian style) 41 OHS with PVC pipe 41 Burpees 41 Manmakers (25# dumbbells) 41 (x 4 = 164) double unders 410M Row About 25:00. Worked with MikeMacSB and Deas. By the time the burpees and manmakers were done, my shoulders were so fried that they were the limiting factor on double unders. My RPM rope broke yesterday so I used my old, heavier rope. I could really notice the difference! Rest of the class did "Deck of Death," so this was basically exchanging one chipper for another. Claw |
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Yeah, JT could pick me up on the road to whereever! :D And I do like Cliff's Beer & BBQ suggestion! :D
[B]WU:[/B] .5mi run 100 SUs 10 Leg swings, both legs,bothgirections 10 Air squats 15 Push Ups 10 Presses 30Kg 10 DU/Attempts [B]WOD:[/B] Row 30 Min: 30 sec Max Effort Cals 90 sec Recovery During Recovery try to match Cals in 30 sec Max effort row 314cals, 5850+m [I]I was able to keep about 9 for the Max efforts. Keeping the hard pulls allowed me to get a calorie for 2 to 3 pulls. I ended up doing about 9 Cal for the 30 sec max rows. It was easy to match that during the recovery. But my Hmmies were REALLY SORE during the Recovery rows! :eek:[/I] |
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Cliff... Love to get some BBQ tips from you in person!!! That alone would make the trip worth it:)
FRIDAY– SEPTEMBER 27, 2013 WOD 200 Meter Run x 10 WOD #2 10 Minute AMRAP: 50 Meter Sled Variations Y’s / Pulls / Push / Pull Throughs |
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[B]09.24.13[/B]
Wendler 5/3/1 Month 8/Week 2 Shoulder Press Day WARMUP Behind Neck press Shoulder Press Both with Oly bar PVC Rollovers SHOULDER PRESS 3x105 3x120 6x135 ACCESSORY METCON Overhead Walks (Two 35# k-bells 2x70 yards) Janda Crunches with 10 pound plate overhead [B] 09.27.13[/B] Wendler 5/3/1 Month 8/Week 2 Dead Lift Day WARMUP K-bell Swings Snatches with Oly Bar Suitcase DLs (50 lb. k-bell) DEAD LIFT 3x225 3x275 5x315 ACCESSORY METCON Incline Leg Raises Tractor Tire Flipping |
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