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3/27 WOD

“Full Grace” – Challenge Trials
30 Squat Clean and Jerks For Time (135#/95#)

7:45 @ 105#. It's been a crazy week (poor food, bad sleep, lots of stress), so I did not have high hopes for this one. I'm pleasantly surprised with this performance.

The Claw

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Hi everyone! Have to share my new [COLOR="red"]rowing PR.[/COLOR]...

[COLOR="Red"]I just rowed a 1:58.[/COLOR] :pepper: My previous best was a 2:04. I'm convinced it's due to my new home studio (see my blog or log for pics).

I kept looking at my pace, and when it would get to 1:55 or so, I'd lay off until it'd get back to 2:00, and then I'd pick it up again. I thought that was a good way to survive and break 2:00. I just couldn't hold steady at the 1:55/1:56 pace. I was hurtin'.
:)

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03/28/10: Rest Day (again too much extraneous crap going on)

03/29/10:
(Week 3, Wendler 5/3/1, Dead Lift Day)

WARMUP:
Dead Lift 5x135, 5x155, 3x185
Full Body Stretch

STRENGTH:
Dead Lift
5x230
3x265
5x295
(puts my 1RM by Wendler's calculator at 344; last time I went for a p.r. on Deads, I lost my grip at 325)

WOD/CASH-OUT:
50 Good Mornings w/PVC
30 Lunges with PVC
20 Knees to Elbows
3:55

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[QUOTE=Nancy Cohen;760525]Hi everyone! Have to share my new [COLOR="red"]rowing PR.[/COLOR]...

[COLOR="Red"]I just rowed a 1:58.[/COLOR] :pepper: My previous best was a 2:04. I'm convinced it's due to my new home studio (see my blog or log for pics).

I kept looking at my pace, and when it would get to 1:55 or so, I'd lay off until it'd get back to 2:00, and then I'd pick it up again. I thought that was a good way to survive and break 2:00. I just couldn't hold steady at the 1:55/1:56 pace. I was hurtin'.
:)[/QUOTE]

Congrats, Nancy! LOVE the studio!

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[QUOTE=John Jaeckel;760537]Congrats, Nancy! LOVE the studio![/QUOTE]

Thanks John! And thanks for leaving a comment on the blog. Hey, you need to go out this weekend and buy some paint and spiff up your home gym. No excuses!!!

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Smooth [B]Nancy[/B]...congrats.

3-29-10
WU: 1600m C2=7:30.9

WOD: 30 Muscle Ups
I did this using a technique I learned recently wherein you place the rings so the bottoms are just touching the tops of your shoulders. Using a false grip and standing on one leg (ladies choice) lean back until arms are at full extension and execute a jumping MU.
I did 10, then adjusted the rings up 2 inches, did another 10 and adjusted up another 2 inches. I managed 8 more when I failed and then executed last 2. Didn't keep time.

I was in a hurry and did the following mini-METCON:
AMRAP in 7 minutes of:
1 x #135 push press
2 x ring push ups full ROM
3 x pullups

Managed 9 full rounds, though I was shooting for 10. Got sweaty: met goal.

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[QUOTE=Nancy Cohen;760559]Thanks John! And thanks for leaving a comment on the blog. Hey, you need to go out this weekend and buy some paint and spiff up your home gym. No excuses!!![/QUOTE]

uhhhhh, think I'd need some studs and drywall first. :)

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Some long winded WODs over the weekend.

Saturday at the box

3 Rounds
-1 min KB Swings (#35/25)
-1 min double unders (4 singles)
1 minute of rest
3 Rounds
-1 min Wall Sit - # of seconds = reps
-1 min Box Jumps (24"/20")
1 minute of rest
3 rounds
-1 min situps
-1 min static plank - # of seconds = reps
1 minute rest
3 rounds
-1 min Walking Lunges
-1 min Push Press (#45/35)

754 total reps


Sunday, OPT programming

For Time:
30 Pull-ups
15 Deadlifts, 205#
400 m Run
30 Push-ups
15 Push Presses 95#
30 Air Squats
15 Front Squats 95#
400 m Run
15 Deadlifts 205#
30 Pull-ups

23:08

Going to follow more closely the OPT blog and 2-1, 3-1 schedule. Lately I"ve been combining that with whats at the box.

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[QUOTE=Nancy Cohen;760525]Hi everyone! Have to share my new [COLOR="red"]rowing PR.[/COLOR]...

[COLOR="Red"]I just rowed a 1:58.[/COLOR] :pepper: My previous best was a 2:04. I'm convinced it's due to my new home studio (see my blog or log for pics).

I kept looking at my pace, and when it would get to 1:55 or so, I'd lay off until it'd get back to 2:00, and then I'd pick it up again. I thought that was a good way to survive and break 2:00. I just couldn't hold steady at the 1:55/1:56 pace. I was hurtin'.
:)[/QUOTE]

Nancy, Congrats on the PR. Your studio looks great. Another reason to swing through SoCal.

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Nancy---cool gym. I love the bosu. I am not a certified trainer. Got a cert. in bosu locally so I could be more creative with it. I was introduced to it as a part of PT after knee surgery in 2004. Cute pooch posted in your blog.

Terry, give us all the story once you've caught your breathe. What were the work outs? What were the age ranges competing?

Today I did the 100326 from the main site: 5 RFT of 40 Double unders, 30 Box Jumps@24", 20 KB Swings of 1.5 pood (or 55#DB). I subbed on 5:1 singles, step up instead of jump, and 55# DB for KB.

This was a long one at 39:18.

Just got the manual for the Level 1 cert. in Scottsdale this May. Getting psyched just anticipating the weekend.

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That is a cool Gym Nancy, maybe Im slow or something but what was your rowing distance?

Terry You did a great job at the Nor Cal way to go Dude
CFC WU
starting to put together some DU's
Max effort Thruster
5@65
5@85
5@95
5@115
5@135
WOD 3 rounds
20 DL @ 135
20 HC @ 135
20 FS @ 135
under 40:00

m/55/180 CrossFit Chesterton

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Thanks everyone for props on my gym!

And John, sorry, that 1:58 was for 500m.

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Made it back in one piece, thanks or all the props on the Sectionals. Quiet the experience, if you want to up your game or intensity of your workouts you should try it. Overall I was happy with my performance. After every work out I always felt I could have done slightly better, but it seems like I always feel that way. A few times I thought to myself...why the heck am I doing this?

I ended up 172 out of 255 men who competed. They don't list ages, but I saw a few over 40 guys I knew from a previous competition and met 2 other men over 50. One placed just ahead me, he was 3.6 points ahead of me. We talked after and he has been Crossfitting 5 years, he killed me in the OHS WOD, he did 26 I did 12. The judges were very strict on form, I felt really good about my form. I would say I had only 2 or 3 reps in every WOD that I had to redo for some reason, like OHS I did 14 but 2 were not deep enough.

Mistakes I made;
- had a senior moment and missed my first heat time, wrote down 12:40 instead of 12:20. I was lucky they had a no show the next heat and they fit me in, but hey a 40 year old did the same thing
- I picked a bad station for pull-ups in the AMRAP WOD, the bar was so low I couldn't kip, they made me do full hang holding my feet back off the ground, there was no way to extend. So it was almost like strict pull ups chest to bar, that really slowed me down, their pull up system sucked, it was moving all over the place and I had to wait a few times for competitors to get off the bar as to avoid our legs slamming in to each other
- on the chipper WOD I did the lunge walk way to slow, I did it as they showed in the standards video, one step then feet together in the middle then another step, I was to focused on doing my own thing, they were actually letting competitors do one large step, I didn't notice this until watching the heat after mine. Probably would have cut my lunge walk time in half.
- should have worked more on OHS, I know its a weakness.

Positive things
- dug deep on the AMRAP, only a few reps less than the 22 yr old fire breather from our gym, he had a lot of redo's on KB swings though, I had only one redo on a chest to bar pull up.
- felt really strong Sunday morning on the 1 rep max clean and jerk, my PR for clean was 235 and PR for jerk was 225 but I i hav enevr actually tried a one rep max of clean and jerk (together), I cleaned 225 several times no problem but barely missed the jerk. With 30 seconds left I pulled 10 pounds off and clean and jerked it 215 no problem. I wanted to make sure and get the points. It really feels good when your out lifting guys half your age.
- did the 1st round of burpees in the chipper unbroken, doing it on the grass reminded me of playing football...I love that smell of grass and bouncing off the turf, it was fun.
- did the farmers walk with out ever dropping the weight, lots of young guys around me were dropping them.
- very few redo's because of bad form

So I am taking a couple days off then hitting hard. Plan to focus on my weaknesses, running and OHS.

My results for each event;

800m Run - max rep Overhead Squat; result 12 reps, placed 231

10 minute AMRAP, 7 Thrusters 115 lbs - 12 KB Swing 1.5 pood - 7 C2B Pull-Ups; result 110 reps or 4 round plus 6 reps, placed 146

1 rep max in 6 minutes - Max Floor to Overhead; result 215lbs, placed 119

Chipper;
25 burpees
100 yd lunge walk
5 rounds of
- 15 reps 40 lb dumbells shoulder to overhead
- 100 yrd farmers walk with 40lb dumbells
25 burpees
500m row
450 yrd run
my time 25:32, placed 161

I was actually hoping when I found out 278 men signed up that I would place less than 200, so guess I met that goal.
Thanks again for all the props, sorry for the long winded post but thought I would fill you all in.

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Terry,

AWESOME job this weekend! Thank you for posting and sharing your experiences. It is a testament to the hard work you've done and the inspiration you are to all of us in the "over 50 set." Your account gives us a good idea of the hard work which is in store for any of us who want to consider competing in the future.

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[I][B]100329 MONDAY

[/B][/I]We changed things up a bit at CrossFit Sonora today......lots of fun...

[I][B]Warm-up: AMRAP in 5 Min of:
[/B][/I]5 KTEs
5 second handstand hold
5 sit-ups unanchored
5 push ups
[B]Got 6 or 7 rounds - - lost count. [/B][I]Got the heart rate up and a little sweat going.....

[B]WOD: For time:
[/B][/I]100m Run
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of Med ball Cleans and Press overhead
100m Run between each set of Med ball Cleans
100m Run to finish.
[B]Time: 10:10
[/B][I]This was a fun, wicked little WOD which left me gassed and my legs feeling like rubber. Gotta find me some endurance!

[B]Skill Work: Squat Cleans for 1 RM
[/B][/I]Got [B]135#[/B] - PR for me I believe (I have to check my logs).

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Great post Terry. Sounds like an awesome weekend. Congrats.

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Yea Terry! :highfive: You did an amazing job. Thanks for sharing the details. Very fun and interesting to read about your experience!

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Great job Terry. It sounds like you learned a lot thus you will even do better next time. I can't imagine very many old guys doing a better job. Maybe one of these days I will give it a shot. I am fair in the heavy lifts but I'm so weak in the other skills, maybe some day. Keep up the good work.

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[QUOTE=Terry Dickman;760806]Made it back in one piece, thanks or all the props on the Sectionals. Quiet the experience, if you want to up your game or intensity of your workouts you should try it. Overall I was happy with my performance. After every work out I always felt I could have done slightly better, but it seems like I always feel that way. A few times I thought to myself...why the heck am I doing this?[/QUOTE]

Terry, what was the weight on OHS? 135?

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[QUOTE=John Jaeckel;760977]Terry, what was the weight on OHS? 135?[/QUOTE]
115 lbs

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3-30-10

[B]Great Job, Terry![/B]

WU: dips/step-ups/#45Front Squats/burpees

WOD:
7 RFT of:
#145 Front Squat x 3
L pull ups x 7

time: 16:45

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[I][B]100330 TUESDAY

Strength/Skill work: [/B][/I][B]Back squat at 1.25 of BW; [/B]scale to ability.
[I]High bar squats of: 10, 10, 5, 5, 3, 3, 2, 2, 1, 1.
Rest approx. two minutes between sets.[/I]
Began with 95#, worked up to 155# and had to dump last one of the second set of 3. Did both sets of 2 at 145, then 1 X 155 and 1 X 165. Tied my post-reset 1RM of 165#. Very pleased!

[I][B]WOD:
[/B]Nice, intense little "quickie..."
[B]For time: 50 Jump Squats X 45# bar[/B][/I]
Time: 2:27

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[QUOTE=Terry Dickman;761141]115 lbs[/QUOTE]

12 strict reps @115 and a few close ones, man, that's pretty good work, regardless. I might have 2 at that weight.

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30 squats
12 135# DL

WOD
5 rounds of 10x225# DL and 10 push ups, I have not been consistent in my workouts. This about killed me.

a bunch of rotator cuff stuff

close grip lat pull downs 120x10, 135x 10, 150x10

10 min. elliptical

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CFC WU

WOD
40 situp
20 burpee
30 situp
15 burpee
20 situp
10 burpee
10 situp
5 burpee 7:45

Post WOD as many ring dip as possible in 4:00 total 52

m/55/5'11"/180 CrossFitChesterton

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John, I love your avatar. I have a snapshot of me swinging on a rope swing at a lake, from when I was 18. I'll have to dig it up out of the photo box and scan it. :)

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[QUOTE=Stephen R. Lampl;761216][I][B]100330 TUESDAY

Strength/Skill work: [/B][/I][B]Back squat at 1.25 of BW; [/B]scale to ability.
[I]High bar squats of: 10, 10, 5, 5, 3, 3, 2, 2, 1, 1.
Rest approx. two minutes between sets.[/I]
Began with 95#, worked up to 155# and had to dump last one of the second set of 3. Did both sets of 2 at 145, then 1 X 155 and 1 X 165. Tied my post-reset 1RM of 165#. Very pleased!

[I][B]WOD:
[/B]Nice, intense little "quickie..."
[B]For time: 50 Jump Squats X 45# bar[/B][/I]
Time: 2:27[/QUOTE]

Steve, I've been doing a lot of work like this lately, longer heavier work on strength and then quick, intense little WODs. Wonder how you feel it's working for you. This is the kind of thing Robb Wolf recommends as well.

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A1. Back Squat @ 40X0; 4-6 x 5; rest 20 sec
135, 155, 155, 155, 175
A2. DB Walking Lunges @ 20X0; 8 steps/leg x 5; rest 120 sec
30, 35, 40, 40, 40
A3. Weighted Chin Ups @ 30X0; 2-3 x 5; rest 20 sec
25, 30, 35, 35, 35,
A4. Kipping Chin Ups - chin over vertical plane; 20 x 5; rest 120 sec
all unbroken

Never did a set of 20 Unbroken chin ups let alone a set of 5. Feel good about this one. PR

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[quote=John Jaeckel;761418]Steve, I've been doing a lot of work like this lately, longer heavier work on strength and then quick, intense little WODs. Wonder how you feel it's working for you. This is the kind of thing Robb Wolf recommends as well.[/quote]

John, thanks for your thoughts about this type of programming. It is a bit new to me and aside from having no endurance to speak of yet, I really like it. I had been following the Main Page for most of my CF workouts and threw in a bit of my own programming for the year I did CF at the globo. Most of what I did was obviously varied - - as short as "Fran" (for me, my best was 6:43 scaled) or "Diane," with ones as long as "the Kilo" which took me an hour and a half. I'd finish out my workouts with a strength or skill session which also varied, but I'd normally run out of steam after about an hour. When I had to stop the workouts last October, I was thriving on the WOD / strength program I'd been doing....

I apologize for the longish response.

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[quote=Jeff Kilinski;761422]A1. Back Squat @ 40X0; 4-6 x 5; rest 20 sec
135, 155, 155, 155, 175
A2. DB Walking Lunges @ 20X0; 8 steps/leg x 5; rest 120 sec
30, 35, 40, 40, 40
A3. Weighted Chin Ups @ 30X0; 2-3 x 5; rest 20 sec
25, 30, 35, 35, 35,
A4. Kipping Chin Ups - chin over vertical plane; 20 x 5; rest 120 sec
all unbroken

Never did a set of 20 Unbroken chin ups let alone a set of 5. Feel good about this one. PR[/quote]

That's quite a load of work you did today, Jeff. Congrats on the chin PR! That's awesome!

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Thanks Steve.


OPT Wednesday
A1. Clean Grip Dead Lift @ 52X1; 4-6 x 5; rest 120 sec
A2. 14" Close Grip Bench Press @ 40X1; 3.3.3 x 5; rest 120 sec
B1. Russian KBS - 30 unbroken x 3; rest 90 sec
B2. Kipping Ring Dips; 30 x 3; rest 90 sec
C. GHD Back Extensions @ 4022; 10-12 x 3; rest 90 sec

Oh well, after reading some blog posts on OPTs site, I didn't quite do the bench correctly. I just did a simple set of 6 or 4. Not sure what a "Russian" KBS is and no KB so did DB swings and no rings so deadhang bar dips. Let's just say "not quite Rx".

A1. 4 reps at 225 x5
A2. 135(6), 135(6), 155(4), 155(4), 155(4)
B1. 35#DB swings 30x
B2. ME deadhang dips, 15, 13, 12
C. Rx

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[QUOTE]Not sure what a "Russian" KBS[/QUOTE]

My understanding is that the Russian swing is to eye level.

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[QUOTE=Deb Borbone;761576]My understanding is that the Russian swing is to eye level.[/QUOTE]

TOO EASY!

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3-31-10

WU: mostly Oly/power lift drills....heel jumps/Kane squats/bar cleans/bar split jerks

WOD: 5 RFT of
100m farmer carry w/ #45 plate each hand
15 Burpees

Time: 16:23
Managed to do all the Farmers carry's as Rx'd, the burpees, however is another story altogether.

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There is an old article on the Journal about the KB swing here. WFS
[url]http://journal.crossfit.com/2004/09/post-1.tpl[/url]

Put some pics up on my Facebook of the NorCal sectionals. WFS
[url]http://www.facebook.com/album.php?aid=2043048&id=1011018981[/url]

Back at it today.

3/31/2010
Overhead Squat 3-3-3-3
[B]115, 115, 115, 125, 125[/B]
Form felt really good on the last set, time to add weight.

Then 3 rounds for time;
400m run
15 burpees

[B]Time 8:51[/B]

Plan to run some 800m intervals tonight after class

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03/30/10: rest (did some indian running with the kids in lacrosse)

03/31/10:
Week 3, Wendler 5/3/1/, Shoulder Press day

WARMUP—
Shoulder Press 5x55, 5x70, 3x85
Full Body Stretch
20 PVC Rollovers

STRENGTH—
Shoulder Press
5x105
3x120
4x135

WOD—
36 Squats
20 Behind the neck Press (45)
36 Squats
20 Pushups (feet raised on 20" box)
36 Squats

5:53

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[QUOTE]
Put some pics up on my Facebook of the NorCal sectionals. WFS
[url]http://www.facebook.com/album.php?ai...&id=1011018981[/url][/QUOTE]

Nice pix! [B]You did GREAT Terry! CONGRATS! [/B]
I got to see Karianne Dickson compete this past weekend - UNREAL!!! First overall. My coach did ok, except both her palms ripped open in the first exercise of the last chipper - blood all over the place, she just tried to keep going; I think she got four SDHPs in and time ran out - that pulled her down quite a bit. She finished 18th.
What an experience just to watch!

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[QUOTE=Deb Borbone;761882]Nice pix! [B]You did GREAT Terry! CONGRATS! [/B]
I got to see Karianne Dickson compete this past weekend - UNREAL!!! First overall. My coach did ok, except both her palms ripped open in the first exercise of the last chipper - blood all over the place, she just tried to keep going; I think she got four SDHPs in and time ran out - that pulled her down quite a bit. She finished 18th.
What an experience just to watch![/QUOTE]

Thanks Deb.
Yeah I have worked out with Karianne and usually go to her box when I am out there. She is an incredible athlete.

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Terry, Thanks for posting that article. That helps.

Awesome shots from the sectionals.

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Terry I see you running in a heat with Freddy Camacho from OneWorld
did you get to meet Freddy, looks like he runs a pretty cool box, where the members have a lot of fun

Thanks Nancy Im glad you like the pic, I think yours is way cool also with you there on the beach with that board, do you windsurf also?

CFC WU

O/H squat
5@65
5@85
5@95
5@115
4@115

WOD 7 rounds
10 pullup
10 KB swings @ 55
10:32

m/55/180/5'11" CrossFitChesterton