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[QUOTE]Deb: I read and re-read your entry the other day: reverse lift off pull snatches? No clue what a reverse lift off was and couldn't find it on the site. [/QUOTE]
lift off is just the first pull.

So the first thing is a snatch pull... [url]http://www.youtube.com/user/devilsathletics2011#p/u/10/sqN94W47vV4[/url] (wfs - i've seen him C&J 180!)
After the pull you're standing up with snatch grip - now you keep good form, good arch etc and LOWER very s-l-o-w-l-y all the way down to your setup (this creates the tension that he's saying I should look for when I snatch).

From there, full snatch!!

You do sets of 4 like he usually makes me do at the end of workout where you've snatched or squatted already, its hard!! That was doubles Thurs., not so bad.

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Thanks. I'll try it.

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Perry, don't worry, I don't usually understand Deb's workouts either. Deb, that's why I hardly ever comment on your logs, but it sounds like you're doing great.

[B][U]June 10[/U][/B]
Too many other commitments, therefore a rest day.
[B][U]
June 11[/U][/B]
[B]Cycled moderately hilly 15 miles[/B] (463 feet of climbing, 47:58, Avg HR 121, Max HR 139), then
Stretched legs a bit,
DU practice for 10 mins, then
[B]CrossFit Main Page[/B]
225 pound Deadlift, 21 reps (15/6)
50 Squats (unbroken, basically a rest break)
135 pound Push press, 21 reps (9/4/4/2/2)
225 pound Deadlift, 15 reps (8/7)
50 Squats (unbroken)
135 pound Push press, 15 reps (5/3/3/2/2)
225 pound Deadlift, 9 reps (unbroken)
50 Squats (unbroken)
135 pound Push press, 9 reps (4/3/2)
[B]Rx'd 13:58 (Avg HR 141, Max HR 156)[/B]

Cycling felt slow, but that is typical after a rest day. I also didn't push it as hard as normal, as evidenced by the 121 heart rate. DU's were ok, but not quite up to snuff either. Main page WOD was all about the Push Press. The deads and squats were fast, but the push presses took a long time. Still, did better than I thought on that one.

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After getting lost in the woods last week, I downloaded an app called motion-x gps. Used it on Friday for a bike ride for the first time. Great app. It measured distance, time, the grade of hills, altitude and more importantly you can make way points so you can navigate back to them.

The down side? I thought the grade of the hills on this ride were steeper than they really are.

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Perry, the same thing happened to me. Its a bit disheartening to see that what we're riding isn't quite as hard as we may have thought, but it really gives one an appreciation of how good the guys riding in the tour are.

[U][B]June 12[/B][/U]
3 mile warm up run jog (very easy pace, but hilly)
[B]Timed 5K run at high school track (22:25[/B], outdoor PR by 47 secs, overall PR by 15 secs, Avg. HR 152, Max HR 159)
0.75 mile warm-down walk/jog
[B]7 miles covered in total[/B]
DH CTB pull-ups: 5, 5, 11
Stretched

I did much better than I thought on the 5K. My legs surprisingly weren't sore today after yesterday's ride/main page WOD, but they felt kind of dead and unresponsive during the warm-up and I felt slow. But as soon as I started the 5K, I felt great. Not sure why, but I won't complain.

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06.11.11

Rest

06.12.11

@the Dam

1/4 mile run
120 stairs (up, down)
Stretch
Uphill Sprints
1x65
2x45
3x25
120 Stairs
1/4 mile jog

Was going to do 4 Sprints at 25 yards, but pulled a hammie on the 3rd

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Hello Over 50 CF'ers. After 8 months of construction, my box is done.

[ATTACH]7932[/ATTACH]

Now I can get more serious about training and promoting the business. Bunch more pics on our page [url]www.crossfitmarquette.com[/url] (WFS) if you are interested.

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6/13 WOD

AMRAP 20
50 M Lunge
30 Box Jumps (20"/18")
30 Sit Ups

5 rounds + 13 lunges. (Probably should add 50 M jog in there too, because we lunged to the corner of Yanonali and then had to walk/jog/run back to the gym.) I set the pace for the 6 am'ers, but it was not easy! Kaela and I were neck and neck almost the whole way. My box jumps were faster, her sit ups were faster, so it all came down to the lunges. First time working under Coach Christina. Nice job coaching!

Claw

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[QUOTE=Bill Houghton;947475]Hello Over 50 CF'ers. After 8 months of construction, my box is done.[/QUOTE]

Congratulations and good luck! 3-2-1 Go!

Claw

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[QUOTE=Jim Cordes;947638]Congratulations and good luck! 3-2-1 Go!

Claw[/QUOTE]

Thanks Claw!

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Ill forget later, but [B][SIZE="3"]168# today[/SIZE][/B]!! :yikes: Even my chest is back, time to get back to CF. :rofl:

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[QUOTE=Bill Houghton;947475]Hello Over 50 CF'ers. After 8 months of construction, my box is done.

[/QUOTE]


Congrats Bill!!

[B]6-13 am[/B]
Back Squats 3x5
125#-125#-85#-85#-105#
Had trouble keeping my chest up this morning so I backed off the weight to focus on form. I'll do a thousand reps if that will keep my chest up at this age! :rofl:

[B]6-13 pm[/B]
30 minutes stair and sprint repeats.

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[QUOTE=Deb Borbone;947768]Ill forget later, but [B][SIZE="3"]168# today[/SIZE][/B]!! :yikes: Even my chest is back, time to get back to CF. :rofl:[/QUOTE]

Deb we're pretty darned closed to the same size.

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Took the grandson for Friday night. Feedings at 2AM and 5:30 AM. Too tired to go to Tribal Fitness on Saturday.

Return to Wendler cycles today: Back Squat: 5X 210,245,and 275. Used box for depth. These are all high bar as my shoulders are too rigid to let the bar drop to low bar.

Metcon: 3RFT: 50#DB thrusters for 15R and 30 GHD Sit ups.
Scale: 40# DB's and Sit ups to parallel. 6:40.

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Good luck [B]Bill![/B] Yeah Michelle I wonder how much I can gain here.


[B]6_13_11 Monday[/B]
Warmup, Stretch
[B]168#[/B] today

[B]Backsquat[/B]
25kg/3
30kg/3
35kg/3
45kg/3 (2)
52.5kg/2 (3)
[B]
Snatch from Blocks[/B]
15kg/2
25kg/2 (2)
30kg/2
35kg/2 (3)
37kg/2
37kg
37kg/2

[B]Snatch Liftoff[/B]
35kg/5 (2)
40kg/5
45kg/5
50kg/5
50kg/3 (2)

Much snappier snatches than usual tonite, was happy about that. Danica was behind me (I was in the middle of the Met Elite and Team NJ lifters for some odd reason), she was snatching 90kg FAST so I figured, I can do that with this baby weight. She was also snatch pressing and OHS with the same 90kg. I thought she said she C&j 145 Saturday. Geez talk about strong.

So I added some acceleration; they were pretty decent. I had a couple that were feather lifts, I know I pulled w/my legs b/c I wondered - did I let go of the bar?? Its like snatching air - can't figure out how to duplicate it. I had a couple where I pulled off the box instead of getting to the power position.

STILL struggling with the squat at times, damn it I wanna fix that thing! :ranting2: Danica said my hips aren't under me. They seem to think its a leg strength issue but I cant quite buy that. When I was lowbar squatting I was up to 3x5 with 145# w/nice depth for lowbar, and CF squatting 95# for a lot of reps! Did weightlifting make me weaker??? And how could it be, that one snatch is like nothing, bounce right up, and the next - can't get up at all, same weight. Gotta be something I'm doing or not doing with my butt/hips/knees. Maybe not working with enough weight? I dont know.

You guys are watching that game, right??? Luongo - Karma police??? GEEEZ!
damn, even silent kaberle scores??? tips suck.

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Bill H - Congrats! I'll have to make an excuse to head up your way!!

Been out of pocket, spending the later part of last week down at Robins AFB.

[B]8 Jun:
WU:[/B]
.32 mile run
3x10
push ups
squats
situps

[B]WOD:[/B]

3RFT:
5 65# OHS
10 Toes to Bar
15 40# Dumbell Hang Squat Cleans
60 Single unders

23:55

[B]9 Jun :

WU:
[/B]
1 mile run
5x10
Push ups
sit ups
squats

[B]WOD:[/B]
20 Min AMRAP

5 Chest to bar Pull ups
10 20# Dumbell Thrusters
15 Kettlebell swings [I]Got the heaviest KB I could find. They were all the same size, but different weights.[/I]

6 rounds + 5 Chest to bar Pull ups

[B]13 Jun:
WU:[/B]
800m run
10X3
Pistols
Toes to Bar
Pull Ups

[B]WOD:[/B]
3RFT:
21 95# Front Squats
40ft wall walk
30 AbMat Sit Ups
40ft wall walk

18:13

[I]Wasn't the first, but I wasn't the last! Huge crowd in the box today! We need more classes!! :D[/I]

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[B][U]June 13[/U][/B]
[U]At Lunch[/U]
Swam 1600M (1x500, 1x300, 2x200, 3x100, 2x50)
[U]After Work[/U]
Biked 15 moderately hilly miles (46:57, Avg. HR 124, Max HR 139)
Stretched

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Nice looking gym Bill, good luck
6/10
3x12 reverse hyper @ 50
3 HC from knee
3 HC from waist
3 HC
3 push press
5 pullup
all for 3 rounds
Box Squat 10x2@115
5 sumo DL 2235
2x10 good mornings@135

WOD AMRAP 5:00
Cindy
rest1:00
1 squat clean @ 75
6 lunge @ 75
rest 1:00
10 burpee BJ
10 burpee pullup
10 burpee

m/56/180

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06.13.11

Nothing much, rode my bike from the car repair shop in to work, then back at EOD, a few miles


06.14.11

Wendler 5/3/1, Month 5, Week 2
Bench Press Day

WARM
BP
5x135

WOD
BP
3x180
3x205
4x230

Definitely had another rep in me but didn't have a spotter so didn't push it.

CASHOUT/ASSISTIVE
12 Dips
15 GHD Stups (Full ROM)
11 Pushups with feet on box

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6/13
3x3
hang power snatch @ 95
from knee
floor
3 thrusters behind neck

Back squat 6@135 1@185 1@225
3 sets 95# good mornings 1:00 ea

WOD 20-15-10-5
BJ
GHD backext
20# med ball cleans
T2B

m/56/180

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[B]WU:[/B]
400m run
10 Push ups
10 AbMat Sit ups
5 Strict Pull ups

[I][B]3 TIMES!:eek:[/B] (Killed myself in the 1st run NOT realizing I had 2 more to do!)[/I]

[B]WOD:[/B]

5 min AMRAP

3 reps 225# Deadlifts
7 reps 95# Push Presses

4 rounds + 3 DL + 1 Push Press.

[I]Surprisingly rough. My Dead Lifts weren't there today[/I]. [I]Could barely[/I] move [I]275#, but at least cleaning 95# & 115# went well & getting them over my head was good![/I]

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Geez [B]Bill,[/B] that's a HELL of a warmup!! Probably kill me in my deconditioned state :)

[B]6_14_11 Tuesday [/B]Blairstown
Found my hand file!! Yay!! Very tired day, PMS ugh, its a blip on the radar when you're young, kicks the crap out of you when you're older, just the fatigue and aches. So tempted to do Fran but, did what I had to do.

Warmup

[B]OHS[/B]
45#/3
65#/3
75#/3
85#
95#
110# miss
110# [B]PR[/B] I didnt wait at the bottom or stick my a$$ out, squeezed my butt kept my hips under and got up. Not the prettiest OHS but I got it pretty easy after the first fail.

Tired of whining and asking q's about my squats; its like the movie A Bronx Tale - nobody cares.
So I'd better get to work fixing my squat cuz nobody else is going to do it. Yeah; its that my hips are out of place I think. Gotta get used to that 110 b/c Id like to be able to snatch more weight.

[B]
Bench[/B]
45#/10
75#/3
95#/3
105#/3
115#
120 F (spotter grabbed the bar from me for some reason)
120 [B]PR[/B] Not benched this much in a long time.

[B]Deadhangs [/B] Singles...Not that many but getting much better & easier.
[B]
30 Burpees[/B] no idea why I ever gave these up, they're so much fun! :D

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Sunday: 5 mile run. Pulled a calf muscle at mile 2 and finished in pain. Think my legs were super tight from yesterday's DL, squat, and push press routine.

Monday: classic chest workout and core routine.

Today: Before work: 20 mile bike ride. Evening: Fran: 10:39. This was my 3rd ever Fran. Shattered my prior times. Think that I can shave a minute or two off within a couple of months.

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Congrats on the PRs Deb, very strong work

6/14 WOD
run loop around building
50 35# KB ground to overhead
150 jumprope
50 bench @135
run down street
40 KB swings @ 53#
40 pullup
40 pushpress @ 75
run street to the next block and back
30 ring dip pushup
30 Hang Clean @95#
30 wall ball @20#
run down street to the next block and back
20 thrusters @75#
20 snatch @75#
20 burpee

no reason to clock this one as it took some time with broken sets 50 bench @ 135 broke down to sets of 5 some where with the last rep a real effort it self. last round of 20 thruster/ snatch / burpee took way to long, but all in all crazy WOD but something I feel I need once in a while

m/56/180

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06.15.11

1.25 mile jog/hike w/30 lb. weight vest. 18:00.

Deliberately low-intensity, nice way to start the day in cool, clear weather.

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[B][U]June 14[/U][/B]
[U]At Lunch[/U]
Met with a trainer at a local gym to have my squat/deadlift form checked. Everything looked good, except my squat stance was slightly too wide. Also did a bunch of TRX suspension exercises (bodyweight stuff) and really liked it. It's kind of like exercises on the rings but a little harder since the handles can slip up and down if you put more weight on one side than the other and the rings have a fixed length. I think I will buy one and start doing some regular circuits with it. That's probably more appropriate for what I am training for at this point than the 5/3/1 program.

[U]After Work[/U]
4.5 mile run at easy pace, hilly terrain (44:00, 2 hills totaling 460 ft. of elevation change, Avg HR about 121, max HR 135).
I think I ran this a bit too easily. At one point, I looked down and my HR was only at 112. My legs were a little tired from some of the exercises I did at lunch today.

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[quote=Deb Borbone;948471]Geez [B]Bill,[/B] that's a HELL of a warmup!! Probably kill me in my deconditioned state :)[/quote]
Deb - Believe me! I felt killed since I pushed it in the 1st round AND THEN realized I had to run TWO MORE!

Congrats on the PR's!
[quote=Deb Borbone;948471][B]30 Burpees[/B] no idea why I ever gave these up, they're so much fun! :D[/quote] Yay! Burpees! Believe it or not I miss doing the Burpee Challenge!!

[quote=Jim Colby;948688][B]...[/B] did a bunch of TRX suspension exercises (bodyweight stuff) and really liked it. It's kind of like exercises on the rings but a little harder since the handles can slip up and down if you put more weight on one side than the other and the rings have a fixed length. I think I will buy one and start doing some regular circuits with it. That's probably more appropriate for what I am training for at this point than the 5/3/1 program...[/quote]
Jim - I've tried the TRX & you can kill yourself REALLY quickly with 'em. Awesome BW exercises! Got 'em on my Christmas list!

Perry - Great work on Fran!! I NEED to hook up with her one day!!

[B]WU:
[/B]~30 min goat work! Where to start? Did pull ups, double unders, & tried Muscle ups!

[B]WOD:[/B]
2-2-2-2-2-2-2 Thrusters [I](Had to Clean them from the floor! :eek:)[/I]

95#
125#
145#
155# (2 rep PR!)
165# (f) [I](couldn't Clean!)[/I]
165# (f) [I](couldn't Clean!)
[/I]145#[I]

The instructor said I have to practice Squat Cleans. I can get the height but getting under the bar is where I failing. 165 is ONLY a mental thing! I WILL break through it!
It did feel good lifting heavier weight thrusters since that was the exercise that landed me in the ER!
[/I]

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[B][U]June 15[/U][/B]
[U]At Lunch[/U]
Swam 4x500M

[U]After Work[/U]
Cycled moderately hilly 15 miles (463 feet of climbing, 45:48, missed PR by 0:06, Avg HR 129, Max HR 146)

There is a traffic light about 300M from my house. A Subaru from Mass took off from the light at about 10 mph and didn't speed up for at least 50M. I was coasting behind the driver wondering what the he** he was going to do, afraid to pass him in case he turned. Finally he lazily accelerated to 25 mph with me on his bumper cursing under my breath as I saw my PR slipping away. Frustrating!!

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Deb, I do allot of work on my flexibility for the squat. It is coming along better on the down position and getting my butt lower than in getting the upper body to allow me to hold the bar low enough for a low bar position. I have used the stretch band to assist me in holding the down position off and on for several minutes. Gravity helps.

After warm up of walking on treadmill and stretching, I did strength:
Bench Press: 5X165, 195, 220 (6R) w. heavy band to add resistance.
3X10X bodyweight dips.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments. 5:25.

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Will try "Nancy" tonight if after a mile warmup run my calf injury isn't too bad. I hate, hate over head squats and haven't done that many. That all changes tonight. Not worried about the time yet. Have to get competent at them first.

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"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments. 5:25.[/QUOTE]

Pat: Awesome Fran time.

Btw: I still have no idea how to put the quotes in yellow highlights. I'm cutting and pasting.

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[QUOTE=Perry Dean Freedman;949068]"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments. 5:25.[/QUOTE]

Pat: Awesome Fran time.

Btw: I still have no idea how to put the quotes in yellow highlights. I'm cutting and pasting.[/QUOTE]
Hit the quote button and it pulls the material automatically.

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06.16.11
Wendler 5/3/1, Month 5, Week 2
OHS Day

WARM
OHS 5x45
Stretch

WOD
OHS
3x90
3x105
5x120

CASHOUT/ASSISTIVE
16 GHD Situps (full ROM)
20 Jump Squats @45 lbs.
20 Shoulder presses @45 lbs.

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[QUOTE=Deb Borbone;948471]30 Burpees[/B] no idea why I ever gave these up, they're so much fun! :D[/QUOTE]

You are welcomed to do mine anytime! :)


[B]6-14[/B]
Fran
8:34
65#, Scaled pull-ups band 8:34. January did 55# & band at 7:22. I'm starting to sacrifice times for heavier loads so that I can achieve more WOD's as rx'd.

[B]6-15[/B]
Box Rx'd Strength Skill WOD
30 minutes of strict controlled movements.
5 strict pull-ups, toes on a box to assist
3 20 handstand holds
2 turkish get-up 35# barbell (1 rep per arm)

[B]6-16[/B]
Nancy
5 rounds for time
400m run
65# OHS 15 reps
as rx'd 36:59
This one was tough but I'm a stubborn woman and refused to give in to it. ;)

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Pat-Awesome Fran time!!!

Jim-That must've been so frustrating!!

John-Great OHS work out

Michelle-Great Fran & Nancy times! (Nancy's a biotch! :D)

[B]WU:[/B]
200m run
b-ball court width:
2 Skip for distance
2 Skip for height
butt kickers
high knees
spidermans
Frankenstein walks
broad jumps
1/2 skips
1/2 skips with hip openings [I](Looked stupid, but hey, check your egos at the door!)[/I]

[B]WOD:
[/B]
CrossFit Total:

Back Squat - 275# [I][B]PR!! By 25#[/B][B]!![/B][/I]:pepper: [I]Totally unexpected!!
[/I]Press - 135#
Dead Lift - 315# [I]A little low but above 300, which felt good. Especially after last Tuesday's WOD.

[/I]Total - 725!! [I]Closing in on Intermediate!! 15 away!![/I]

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Wow 120# OHS for reps. Nice [B]JJ[/B]; WTG PR & total, [B]Bill[/B], and Fran!!! Good on ya [B]Pat, Perry & Michelle[/B]. Jim, I dont know how you recover from all that - I'm exhausted just reading it.

[B]6_16_11 Thursday[/B]
Warmup (again there were 5 students tonite, loooong workout b/c sharing a platform, none of us finished before closing. Not the best evening, but nothing very challenging anyway - stayed up late last nite & tweaked my left RC monday night. Hockey's over so I should be getting a lot more sleep!)

[B]
PowerSnatch + Press From Shoulders + OHS[/B]
20kg/2+2+2 (3)

[B]Snatch Pull + Snatch[/B]
35kg/3+1
30kg/3+1 (2)
33kg/2+1 (4)
35kg/1+1 (2)

[B]Snatch Pull[/B]
40kg/4 (4)

[B]Jerk From Shoulders (split jerk from behind the neck)[/B]
25kg/3
30kg/3
35kg/2
40kg/2
45kg (2)
50kg (3)

[B]Lunge[/B] blairstown
30kg/5+5 (5)

couple pullups just to check out my shoulder. Why does pressing and jerking make your shoulders feel so much better??? Snatch, eh. pulls, eh, jerks eh. I think I do better sometimes when the weight is more challenging my best snatch was the heaviest one. He was saying I wasnt splitting low enough & kinda pressing out on the jerks. I think thats my 2nd time doing behind the neck jerk. Lunges, wow havent done these in a loooong time and found a real tight spot in my right psoas - so that could be part of my landing snatch problem and sore knee...

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[B][U]June 17[/U][/B]
I had no serious trii training on the calendar today....just a short run, so I subbed Fran to see how much CrossFit fitness I have lost since starting my endurance work.
[B]
"Fran"[/B]
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
[B]5:14[/B]
I've done sub-5 a few times when doing Main Page religiously, but this was a pretty good effort. I had to game it and break it up a lot though. All I've been doing is DH pull-ups and I lost my kipping rhythm. Thrusters were a little rusty. I should do more of them.

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great work everyone this week.

what a brutal week. moving our business from last friday till today. about 500,000 square feet of drywall and all the related stuff, 3 stanley cup playoff games, getting stuff sorted for this weekend and the bike race that i am head organizer for.

tuesday 10 down to 1

dead lifts with 75 lb kettle bells each side and the 65 lb bar lunges each side

can not remember my time but woke up sore wensday morning

last nite

5 rds

400 m. run
24 box step up x 30reps
35 lb kettle bell squats

28:53

tonite loggers sports practice...threw an ax for the first time and ran with the chokers man cable thing 80 lbs. should be an interesting next 7 thursdays getting ready for the comp.

really looking forward to monday when the move and bike race is behind me.

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Yesterday: Nancy as rxed: 21:10.

Couldn't sprint all out with pulled calf muscle but wanted the practice of OHS. Made the injury a little worse, but still glad I did it.

Starting to feel good enough at many of these cross fit WODs to start working on my times as opposed to just completing them. Still have to learn cleans (I've done some, but not well), snatches, rope climbs, and muscle ups. Will be joining my first real cross fit gym next week and am looking forward to acquiring the complete arsenal of x-fit moves.

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[QUOTE=Perry Dean Freedman;949620]Yesterday: Nancy as rxed: 21:10.

[/QUOTE]

[B]Very nice job on Nancy Perry!![/B]

[B]Deb I've decided to find and Oly course somewhere.[/B]

[B]6-17[/B]

Clean & Jerks 1x7

75#-85#-90#-95#-100x-100x-100x got the cleans easily but couldn't get the jerks closed.