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Nice job on the half Jim Colby!!

Been battling and earache for the past several days, finally got meds yesterday so the battle continues interanlly.

[B]5-16[/B]
5 minute AMRAP
3 reps 185# dead lift
7 reps 75# push press
3 rds + 1 rep Rx'd

[B]5-17[/B]
2x7 Thrusters
75-80-85-90-95x-92x-92x
No PR on thrusters today, onward and upward!

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Tim - Enjoy the vacation! I'm jealous!! ;)

Great job everyone!!

[B]WU:[/B]
Mobility WOD: [URL]http://www.mobilitywod.com/2011/03/episode-207365-better-hip-positioning-for-better-pulling-deadlift.html[/URL]

5x10
-Push ups
-AbMat Sit Ups
-Squats

2x5
135# Dead Lifts

[B]WOD:
[/B]1-1-1-1-1-1-1 Dead Lifts
135#(3 reps)-155#(3 reps)-175#(3 reps)-225#(2 reps)-275#-295#-[B]315# (PR! :pepper:)[/B]-335# (f)-335#(f)-[B]320#(PR! :pepper:)[/B]

[I]What can I say? Jammed my right thumb on the 135# & I was sharing the bar with one of my friends I hadn't seen in a while. I was just focusing on getting my form right & 295# felt REALLY EASY! We put 3 45# plates on the bar, I got into position, tried not to think about it & the next thing I knew, I was standing up with 315# in my hands!! Everyone said I looked stunned that I was able to do that. I was stunned at how easy it was!!
Couldn't do 335, but my buddy kept going & PRed at 385#! As we were finishing up, I took off all his weight beyond 315 & thought "What the heck!" I threw 5 more lbs on the bar, got set & pulled 320#!! That felt so good!
What was even more awesome was that EVERYONE working out in the class set PRs!! :pepper: Our firebreather busted 500# & one of the ladies lifted 225#!! SO COOL!! What a day!!
[/I]

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Nice Will - I miss deadlifts!!

[B]5_17_11 Tuesday[/B]
164.5# today, quick workout (chores, baseball, hockey holy crap seguin scores)

warmup, double unders
[B]
OHS[/B]
25kg/3
30kg/3
32kg/2 (3)
39kg
43.5kg (2)
45kg PR

[B]BENCH
[/B]32kg/5
39kg/3
43.5kg/3

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William. Awesome performance. I would love to have seen the look on your face! One of those priceless moments I bet. :highfive: Deb, glad you're feeling better.
[B][U]
May 16[/U][/B]
Rest day.

[B][U]May 17[/U][/B]
Easy recovery run. Hilly 4.6 miles. Walked every 5 minutes for a minute and ran slow. 45:51 (HR avg 120, max 141)
Strict pull-ups with pause at the bottom: 5, 5, 12
Stretched

My legs were quite sore yesterday, but I felt better today. Interestingly, I'm most sore above my right scapula. I guess I was hunching my shoulders a bit when I ran. Need to work on that. It's not a problem on shorter workouts, but bad form on longer events, especially for people our age, has side effects.

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congrats william. pretty cool when it happens like that eh?

who would have thought there was so much to learn about running. spent 1 1/2 hours at the gym trying to unlearn just how bad my running form really is.

our coach had us do drills and then 5 x 400 m. runs.

i think by the 5th one i was only just starting to get some of the mechanics figured out.

it is going to be a long road learning to run all over again i fear.

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thanks Jim.
Any of you guys have trouble w/OHS, not being still - moving around?
I don't know how to fix that, always seem to move the bar forward on my way up and my knees go forward when I try to get up. Happens w/all weights.

I PRd w/100# not a big deal at all, feel like I can do more if I can keep the bar in one spot and not move my knees forward when I get up (i think thats why they're hurting too).

[url]http://borbonedesign.com/75LbOHS.mov[/url] (wfs)
[url]http://borbonedesign.com/85LbOHS.mov[/url] (wfs)
[url]http://borbonedesign.com/95LbOHS.mov[/url] (wfs)
[url]http://borbonedesign.com/100LbOHS.mov[/url] (wfs)

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[QUOTE=Deb Borbone;937806]thanks Jim.
Any of you guys have trouble w/OHS, not being still - moving around?
I don't know how to fix that, always seem to move the bar forward on my way up and my knees go forward when I try to get up. Happens w/all weights.

I PRd w/100# not a big deal at all, feel like I can do more if I can keep the bar in one spot and not move my knees forward when I get up (i think thats why they're hurting too).

[url]http://borbonedesign.com/75LbOHS.mov[/url] (wfs)
[url]http://borbonedesign.com/85LbOHS.mov[/url] (wfs)
[url]http://borbonedesign.com/95LbOHS.mov[/url] (wfs)
[url]http://borbonedesign.com/100LbOHS.mov[/url] (wfs)[/QUOTE]

Dunno Deb,

That form looks pretty good.

Yeah, I see the wobble, but this is an extreme stability/flexibility exercise and that is to be expected on your 1RM (among other flaws). To me, everything looks good and I wish I could get quite that deep. I usually find by my third/heaviest set, I gain confidence plus the actual weight itself forces me down lower in my squat.

The stability issue is just that: a question of core form and core, shoulder and grip strength in the lowering phase and early part of the up phase. I make sure and mentally focus on getting my chest forward with a good lumbar curve and imagine that pose rock solid.

But overall :highfive:

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05.18.11
Wendler 5/3/1, Month 4, Week 2
OHS Day

WARM
OHS 5x45
Stretch

WOD
OHS
3x95
3x105
5x120

CASHOUT/ASSISTIVE
15 GHD Situps
20 Jump Squats @45 lb.
20 Presses (alternating front and rear) @45 lb.

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William and Deb, great lifting.

Strength: BP: 5X185,205,225 (7R).

Thruster 2-2-2-2-2-2-2
135,155,185, 205(f. on second), 205 (f. on second).

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[B][U]May 18[/U][/B]
2.6 mile hill easy recovery run (ran slow, walked 1 minute every 5 minutes, Avg. HR 119, Max HR 136, 28:15)
Stretched legs
OHS: 3x10x45# (de-load week)
Power Cleans: 5x120#, 5x135#, 5x150#
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
Stretched shoulders

Getting more comfortable with OHS technique and power cleans. The circuit at the end feels much easier than it used to. Even the planks weren't too bad. I'm feeling pretty well recovered from the half.

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so i go to the gym early this morning to do my shoulder rehab work. walk in and it is box squat day with chains.

i ask jessie if it was o.k. to come in tonite for class as it was susposed to be an off nite for me and he knows i love doing any kind of squats. so he says sure.

i do my shoulder work and leave without as is normal looking at the white board.

tonite walk up to read the white board and see the second part of the wod.

5-10-15 yard both directions running crossovers and then 40 yard sprint x 5.

so

8x2 back squat with 5/8 chain and 175 lbs.

then 26:12 seconds was my fastest run time.

i think i was set up by my coach. after last nites 1 1/2 hours of running coaching i was feeling better about my running tonite.

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[QUOTE=Jim Colby;938139][B][U]May 18[/U][/B]
2.6 mile hill easy recovery run (ran slow, walked 1 minute every 5 minutes, Avg. HR 119, Max HR 136, 28:15)
Stretched legs
OHS: 3x10x45# (de-load week)
Power Cleans: 5x120#, 5x135#, 5x150#
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
Stretched shoulders

Getting more comfortable with OHS technique and power cleans. The circuit at the end feels much easier than it used to. Even the planks weren't too bad. I'm feeling pretty well recovered from the half.[/QUOTE]

Forgot to mention that I swam 10x100 yds with 30 sec RI at lunch

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Thanks John. Everybody here going to town on OHS, kinda hoping for "stretch/strengthen [insert bodypart]" and that gets easier". :p Oh well, work in progress.
Cliff squats w/chains and running :eek: (ALL my squatting is, less than optimal!)

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05.19.11

Woke up at 5 (didn't want to) and went to the dam before work.

1/4 mile jog
120 stairs (up, then down)
Stretch
Uphill Sprints 3x75 yds.
120 stairs (up, down)
1/4 mile jog

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William, Thanks again,
Jim Colby, (I can relate to the shoulder/neck tension) I found that as I concentrated on running more vertical, lifting knees much higher (pose style) and landing under my center of balance the shoulders softened and running became much more enjoyable! (largest change was lack of impact on lower back!!)

I have been taking it a little easy (CF) over the last couple of weeks so to try to get my wrist healed! (did a couple of modified WODs) and a lot of mobility stretches, Yardwork and continuing to put Interval miles on the road bike.
5.19.11
AMRAP-10min
10-CTB pull-ups
15-DB thrusters (15#)
15-KB swings (35#)
[B]Total=6rds+3CTB[/B]
cool down--hand till in 1yd soil amendment-load/unload/place 3 trees in yard

Bike-18miles 1:07 3 x 10min intervals at 80% MHR--3min RBI-average speed 14.3mph-Cadence 76rpm (legs were pretty fried from AMRAP in the morning) and still hard to shift with right wrist

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Stay with it Tim. Way to go with the cross-training! John, nice job starting the day out with a tough hill workout like that.

[U]At Lunch[/U]
Swam 3x500 yds (8:50, 8:55, 9:07)

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[QUOTE=Jim Colby;938360]Stay with it Tim. Way to go with the cross-training! J[B]ohn, nice job starting the day out with a tough hill workout like that.[/B]

[U]At Lunch[/U]
Swam 3x500 yds (8:50, 8:55, 9:07)[/QUOTE]

Thx, Jim.

I was actually disappointed I couldn't do more. It is probably the most taxing thing I've ever done. Period. By the end of the third hill, I was seriously ready to vomit. I did 4 last week. Kinda disappointed that I can't do more. And I guess if I had time, I could take long rests in between and do a lot more, but I've also been trying to minimize (as much as possible) the rest between the sprints. Keeping it to about a minute or less. Anyway, thx

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[B]5_19_11 Thursday[/B] 162.5# today
So tired, (p)>MS, headache backache but nothing else hurt.

Warmup & stretch
snatch warmup

sn+snpress+OHS (coach said on OHS stay retracted and keep the bar BACK)
15kg 1+1+3 (3)
25kg (3)

[B]Snatch[/B]
25kg/3
25kg
30kg
30kg/3
35kg/2 (2)
38kg (3)
40kg (6)
I think my coach might've fixed my snatching problem. He told me to stop contracting the top of my traps before I pull. So much easier to pull the bar in. No misses, couple where the bar was a tiny bit in front, in fact it was back to easy, the bar just there....and he said at 40kg, 'you're finally snatching.' I had one at 40 that I didn't sit fast enough and bit of a pressout (he said this weight is too light for me). Relieved, GOD, I hope it stays this way.
[B]
Snatch Liftoff[/B]
45kg/5 (3)
50kg/4(2)
55kg/3 (2)

[B]Squat[/B] still taking it very easy, knee.
35kg/4
45kg/4 (2)
50kg/3 (3)

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Guys, thanks for the kind words about my dead lift PR. You don't know what it means to me, especially after struggling to go above 300#!

Cliff - love that your running is getting better!!

Deb - One of the lead guys @ CFWP told us that Coach Glassman told him that OHS will "insult" or "abuse" (forget which) EVERYTHING wrong with your squat! IMHO, truer words were never spoken. I could see the "wobble" in your videos & the "Butt Wink" (where your rear slides down at the very bottom of a low squat, Supposedly not good.) I've been told that my knees do the same thing as yours (wiggle as you go up & down). Been focusing on keeping them out as much as possible. Just my thoughts.

JJ - Love the "Dam" run! There's one by us & I need an excuse to try it!

I was on such a high from the past 2 days' WODs especially the Dead lifts & was REALLY looking forward to do yesterday's WOD, "Jackie". This was going to be the 3rd time I attempted it AND I want to do it Rx'd!

[B]WU:[/B]
3x10
- 24" box jumps
- squat cleans 45# bar
- OHS 45# bar

[B]WOD:
[/B]"Jackie"

1000m row
50 45# Thrusters
30 Pull ups

[I]I finished the row under 4 min. The thrusters were harder. Did them in sets of 5 & 10s. Got #50 up, turned to head to the pull up bars, BUT neglected to watch where the bar was headed.
It clipped my forehead and nose! All of a sudden, I was bleeding, could feel the gush out of my forehead! Being on Coumadin wasn't helpful either. Fortunately the instructor & folks in the box were on it in a heart beat. They got me to the fitness staff, while covering me with towels, & calling the EMTs. The bleeding did stop, but I end up going to the local ER for a bunch of stitches. I have the dubious honor of being the 1st person leaving the box via ambulance!:shrug:Though I guess it beats leaving in a body bag!;)

I'm taking a few days off & plan to rest up for getting back to the box.

We need to be focusing on safety, as opposed to just getting the WOD done. Hal Higgdon's 2nd rule of Masters' Running: Don't get hurt! :rofl:
[/I]

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yeah, im stretching a LOT for that. Buttwink, i think that's bullspit. In oly everybody does that, same w/knees over toes, not a second thought.

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[QUOTE=William Hoogsteden;938555]
[B]JJ - Love the "Dam" run! There's one by us & I need an excuse to try it![/B]
[/QUOTE]

Heck, [B]Bill[/B], my dam is only about an hour from Dayton! There is a workout for uphill sprints you can google. Sounds a bit more reasonable than what I've been trying: more sprints but over much shorter distances.

[B]Hey Deb (and others) re: OHS.[/B] As with anything, proper form is best achieved through using proper weights. When I hear about knee wobble, much less encounter it myself, its usually because you're using a pretty heavy weight.

Don't get me wrong—there is a lot to be said for periodized/progressive improvement, ie, using a really heavy weight toward the end of each workout. That said, I don't think [B]that[/B] set its the best metric of your form.

If your 1RM is 135, then probably the best way to evaluate your form is 3-5 reps at 85-95 pounds.

Just my .02

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05.20.11

Wendler 5/3/1 Month 4, Week 3
Dead Lift Day

WARM
DL 5x135
Stretch

WOD
DL
5x265
3x300
2x335

CASHOUT/ASSISTIVE
15 GHD Situps
15 Back Extensions
5 Chin-ups w/ #3 band (F-6)

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[QUOTE=Deb Borbone;938223]Thanks John. Everybody here going to town on OHS, kinda hoping for "stretch/strengthen [insert bodypart]" and that gets easier". :p Oh well, work in progress.
Cliff squats w/chains and running :eek: (ALL my squatting is, less than optimal!)[/QUOTE]

I am by no means an OHS expert, beyond the fact that when I got into CF in late 09, I could not do them with PVC and can now do 135, and that's somewhat self-taught thru trial and error. I imagine a coach would tell me my feet are too wide apart and my grip is too wide, or that I hold the bar too far back/lean forward a bit too much. Whatever.

All that said, here's what I'd recommend (generally—because some of this I don't think applies to you).

1) Hip flexibility through stretching (you get pretty deep so it does not look like this is an issue)
2) Core "assistive" exercises— especially GHDs, back extensions, planks and side presses (the wobble you talk about could be solved here).
3) Shoulder press/behind the neck press/push press as an assistive exercise (when I fail on these at higher weights, it is usually due to my shoulders/grip not being able to hadle keeping the weight overhead as I squat up)

To me, this lift is about strength in the core and shoulders, and flexibility in the lower body—not really strength. When you think about it, a 100 pound squat is nothing!

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[QUOTE]3) Shoulder press/behind the neck press/push press as an assistive exercise (when I fail on these at higher weights, it is usually due to my shoulders/grip not being able to hadle keeping the weight overhead as I squat up)[/QUOTE]
another big thing (for me) is shoulder flexibility, plus sometimes I forget to push up on the bar on the way up which actually helps a LOT. Im not sure what my 1RM is, I guess I could test it.

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5/20 WOD

Weighted Pull Ups
2-2-2-2-2
25-30-35-40-45
Had trouble with chin clearing bar on later reps. Tried various combinations of weight vests and dumbbells between feet.

Bench Press
5-5-5-5-5
135-155-155f(3)-145-155f(2)

Special bonus, we started with max double unders in 5 minutes: 190.

Big class, fun WOD.

Claw

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Today's WOD, my birthday WOD (54)

4 rounds:
400 M run (hills)
50 squats

23:40

Thinking the whole tim how lucky I was to hve found CrossFit. "My fountain of youth"

P.S. Decided I want to die in my 90's right after a PR deadlift!

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[B][U]May 20[/U][/B]
10 minutes of jump rope practice
10 minutes of mobility work and dynamic stretching
OHS 3x10x45#
Deadlift: 10x135#, 5x235#, 3x270#, 3x300# (had several more in me, but didn't want to strain my back. Still a little nervous after the incident this winter, but it felt great)
3 circuits:
- 10 chest to ring pull ups
- 10 ring dips
- 10 knees to elbows
- 25 situps

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Deb and John, thanks for the advice on OHS. Cannot do w. much wt. I do these w. broom stick.---even after 2+ yrs of work. Still a work in progress. Deb I watched the way that you lowered the bar to your shoulders. I cannot do that. If I want to embarass myself some day, I'll post a jpeg of a back squat and the bar is on my finger tips.

Strength: DL: 5X 315,360,415.
Sissy squats: 3X5X 630.

"Wilmot"

Six rounds for time of:
50 Squats
25 Ring dips

Scaled: 25 and 10 for 5:19.

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boy oh boy do i want to be doing the kind of weights you are doing when i reach your age pat. GREAT work. :notworth:

happy birthday bill. nice birthday wod.

john the dam run workouts sound like a killer.

we have the second largest granite monolith in the world here. this week the gym just started a comp. for the fastest time up. right now it is somewhere around 29 minutes. for some one peak is not enough and they toss in the other 2 as well. i have gone up several times over the years but never really thought about timing my self. i just know it hurts when you go to fast right off the start as there are about 125 super steep stairs right at the start.

[url]http://www.stawamuschiefpark.ca/[/url] (wfs)

First Peak: 1.5-kilometre trail with an elevation gain of 540 metres.

Second Peak: 1.7-kilometre trail with an elevation gain of 590 metres.

Third Peak: 1.8-kilometre trail with an elevation gain of 630 metres.

i hate those days at the gym when i ask jessie what my program is because i can not do the wod due to my shoulder and he says he is thinking about it go for another run to warm up.

21-15-9

saftey bar lunges
row for calories

4:36

did not feel real good right afterwards and am really sore this morning. i guess this is why we keep going back to crossfit. :pepper:

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05.21.11
At The Dam

1/4 mile jog
Stretch
120 stairs (up/down)
Uphill Sprints 5x45 yards
1/4 mile jog/walk
Uphill Sprint 1x45 yards
1/4 mile jog

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Happy Birthday Bill!

5/21 WOD
"Fight Gone Hogans"

3 rounds of 1 minute of each of the following:
Ring Rows
Hang Power Cleans (95#/75#)
Ring Pushups
Burpees
Situps
Rest

108-90-97. Total 295.
Made the big numbers on ring push ups, ring rows, sit ups in that order. HPC's slowest, then burpees. Since I'm not competitive, my ranking in the class does not matter at all to me. ;)

Claw

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Happy Birthday Bill... apparently very old deb cant see very well. thats what I get for skimming. :rolleyes:

[B]5_21_11 Saturday[/B]
yardwork this am


[B]Warmup[/B]
40 DU
5 DH Pullups

[B]WOD[/B] (not timed)
Run 1/4 mile w/Rex (blue heeler/pitbull)
5 Rounds:
5 Pullups (kip)
20 DU
starting to get that kip back. DU drives the dog berserk.

25-30 more kipping pullups, prax
50 more du prax
2x10x95 bent rows (not feeling much so just 2 sets)
2x10x30# pullovers (for OMD)
4x10x40# situps (TOUGH, too much weight+facewash from Rex eeewww)

oh yeah all the DU were unbroken. pbly should do more.

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Also HBD, Bill, you are like the fourth person I know who's birthday is today—and you're all really nice people!!

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[QUOTE=Deb Borbone;938706]another big thing (for me) is shoulder flexibility, plus sometimes I forget to push up on the bar on the way up which actually helps a LOT. Im not sure what my 1RM is, I guess I could test it.[/QUOTE]

[url]http://www.crossfitcenturion.com/centurion/1rm[/url]

I would input what you think you can do for 3 reps. That will get you close to a 1RM.

[B]Also Pat and Deb,[/B]

Another GREAT assistive exercise for OHS is [B]Sotts Press.[/B] Especially for shoulder strength and flexibility.

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these?? my coach makes me do 'em. Sooooo hard!
[url]http://borbonedesign.com/5_6_11SottsPress.mov[/url]

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Happy B Day Bill

Back at it after 11 day break pinched nerve/ cold
must be a little bit of rust as I did not record my WOD but it was something like this

Wu back extensions/ reverse hypers @ 50#

3x9 bench press @ 185 w/ chains close narrow and wide grip

5x5 good mornings and pullups

7 narrow pushups

tri extensions

WOD 5,4,3,2,1 snatch increase by 5# each set run 70 yard each set

m/56/180

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5/22 Workout

5 mile roller blade along waterfront with Becky.

Then, at SBAC, in 6 Minutes complete
1 x 500 M Row
AMREP Bodyweight Backsquats in the remainder of the time.

36 @ 165# (500 meter row in 1:50).
Took it easy on row, then had to walk about 20 seconds to squat rack. First set was about 10-12, then sets of about 5-8. Timer got a little confused, but I was within about 10 seconds of 6 minutes either way.

Claw

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[QUOTE=Deb Borbone;939144]these?? my coach makes me do 'em. Sooooo hard!
[url]http://borbonedesign.com/5_6_11SottsPress.mov[/url][/QUOTE]

Deb, it sounded like that bar was hitting your shoulders pretty hard. Ouch. Your depth looks great (someday) Impressive!

Thanks everyone for the B-day wishes!

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[QUOTE=Deb Borbone;939144]these?? my coach makes me do 'em. Sooooo hard!
[url]http://borbonedesign.com/5_6_11SottsPress.mov[/url][/QUOTE]

Yes. I do them stationary (no bounce), so I can't do that many reps at 45#!

05.23.11
Wendler 5/3/1, Month 4, Week 3
Bench Press Day

WARM
BP 5x135

WOD
BP
5x185
3x210
3x235

CASHOUT/ASSISTIVE
12 Dips
10 GHD Situps
10 Pushups (feet on box)

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Scaled J.T.

21-15-9
Handstand push-ups (30 plyobox on knees)
Ring dips (jump and lower slowly, most good, last round pretty much dropped)
Push-ups (On knees for this one) :mad:

11:33 (I think, left logbook at gym)