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great work guys.
JT....goes without saying it would be done for a good cause. william....it might be but it is only 100 k.m. and when i think about it it is like going from vancouver to whistler which really is not all that far. the grand fondo is further and the average person does it on road bikes in about 5 hours. anyways spoke to jesse tonite and he said that if i get my foot and shoulder issues dealt with to his satisfaction he will back me 110% so if that is not incentive to get healed nothing is.:) tonite 4 rounds 500 m. row 10 bench press w/football bar 90lbs 10 ring rows 13:32 |
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12/11 WOD
“Jackie” 1000 M Row 50 Thrusters @ 45# 30 Pull ups 8:28. PR by 42 seconds! Made up the time on the row, concentrated on long, slow, strong pulls, came in at about 4:00. Tried to pull at least 10 meters per pull. Last time I did this my notes indicated I did not go to full depth on all thrusters so I concentrated on them. First set 20 or 25, then sets of at least 10. Pull ups were in short sets, maybe 6 when first to bar, then 3's, 2's, and finally 1. Claw |
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Cliff - You're right! I'm off by a decimal place (or two)! Still, 100 km...:D Great job on that WOD! Hope your healing goes well!
Claw - Nice job on Jackie! I can do a similar time on the row, then fall apart on the thrusters!!! (Jackie and me have history!! :D) Guess this CrossFit stuff works!! [B]WU:[/B] 500m row 3 rounds of Cindy [B]WOD:[/B] EMOM for 7 Min 2 rep Back Squats @ 225 2 min max Effort DUs -then (with no breaks) 3RFT: 15 Power Cleans @ 115# 100 SUs 10:50 [I]DUs were awful! Got none! :ranting2: More practice!! Did the cleans in subsets of 3, which went well (I think I could've done 135!) Good WOD![/I] |
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last nite
good morning w/saftey squat bar 6x4 90-110-130-140-155-170 one arm bench row 5 x 8 45 lb dbell double kb swing 12 kg kb 5 x 12 |
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12/11
Warmup: Row 800m; Abmat sit-ups; back extensions; bench press45, 85, 105, 130 X5 Lift: Bench press 150, 170 X3/ 190 X4 Assist: Supine rows X3X10; pushups X3X10; pull-ups |
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12/12/12
WU 5 rounds Cindy 3 rounds 15 GHD :90 rest between sets 3 rounds 15 DB good mornings @ 40 WOD 4 rounds 15 WB 15 Burpees 9:21 short rest 4 rounds 10 KBs @ 24kg 10 pullups 3:56 m/58/180 |
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Thursday
7X3 Power Snatch —– 10 min AMRAP: 25 Snatch 75/45 25 Snatch 115/70 25 Snatch 155/95 25 Snatch 195/110 (power or squat) —– 9 Forward Roll or 9 Handstand to Forward Roll Now doing snatches one handed w. dumbbells. This allows me to get the weight back once it is snatched. Weights varied from 35 to 80 lbs. WOD scaled to DL's 155 to 235 for the AMRAP. |
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12/13 WOD
A. 20 Turkish Get up’s for quality and load – 20 minute time cap 1.5 pood kettlebell. Took nearly the whole 20 minutes and got pretty shaky by the end. B. Partner WOD: 10 Rounds For Time: 1 Rope Ascent 10 Push press (95#/65#) 10 Burpees (Coach’s Notes: Partner WOD is done with one person working for an entire round and then sitting one round out while their partner works (aka each athlete does 5 rounds)) 16:29. Worked with Christina Dotson, who did her first 5 rope climbs this morning! Timed my 4th round, it took about 1:05. Flew up the rope climbs, push presses all unbroken but I needed to be reminded not to redip. Burpees were the slowest part of the WOD. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8269471561/[/url] Claw |
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Thursday December 13, 2012
Today, I ran. Actual running. For those of you who know me, you know what that means. [url]http://jtkalnaynovels.wordpress.com/2012/12/13/dear-crossfit-i-passed-someone-today/[/url] |
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Nice work Guys!!
Claw - Must've been way cool to see Christina do her 1st rope climbs! Yay! Burpees! JB - Yay! Burpees!! How close are you to 10,000? [B]WU:[/B] 500m Row 100 SUs DU Practice 10 24" Box Jumps [B]WOD:[/B] 5K Run 32:28 [I]Don't like these WODs, but slogged through it on the 1/9th mile Base Globo track. It was the best 5K time in awhile for me!! And that includes some water breaks![/I] |
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JT -[QUOTE]... I realized that being the least fit and worst CrossFitter on the planet would be a good thing, because I’d still be ahead of about 6,000,000,000 (Billion) people who couldn’t do Helen if they’re lives depended on it. Today I did Helen in 12;38 and I’m damn proud of it...[/QUOTE] Awesome!! That's what I tell myself when I'm struggling to finish a difficult WOD!! (BTW, you smoked my Helen time!! :D)
[B]WU:[/B] 800m run [I](In 30+F Weather! :yikes:)[/I] 3 rounds: 5 STRICT Pull - Ups 3 Wall Walks 5 KTE Shoulder Mobility [B]WOD:[/B] Nate 20 min AMRAP: 2 Muscle Ups [I](Scaled to Jumping, rings @ forehead level.)[/I] 4 HSPU 8 2 Pood KBS 13 rounds [I]Last time I did this was 20 Nov 11. I did 10 rounds!! During round 5, I glanced at the timer & saw it was 12 something, then I realized it was counting down!! Got 10 rounds done with 4.5 min to go & then cranked out 3 more rounds. Tried to get at least one more MU when time ran out! 13 rounds was one of the top scores on the board today!! Could FEEL my shoulders, not bad for an old guy!!:D[/I] |
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great work guys
frantic last couple of days....work...old skeletons that should have stayed in the closet...life in general tonite 1 RM wide grip football bar bell 210 lbs beat my coach by almost 40 lbs...kinda strange then 5 x 8 50 lb dbell row saw the surgeon today...will be having surgery in early febuary to repair rotator cuff tear and tendon damage in my shoulder. got the call as well for next thursday for a sports foot doctor for my foot. can hardly wait for that appointment cause the air cast is becomming a pain. |
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this morning bright eyed and bushy tailed in the fresh snow
4 x 15 dbell bench press 35 lb 200 tri extension red band low bar 5 x 10 ring row 5 x 12 hammer curls 25-30-35-35-35 |
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Saturday December 15, 2012
Introduction To Gymnastics This was way too much fun... [url]http://jtkalnaynovels.wordpress.com/...wn-with-karen/[/url] |
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William I hit the 10,000 Burpee mark on 11/27
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Re: Over 50 Crossfitters Sign In
10,000 burpees? OMG!
Sunday December 16, 2012 Ouch... [url]http://www.mapmyride.com/routes/view/160103900[/url] |
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John B......that is just some great data gathering. I seem to have misplaced my written logs for the first three years. Maybe I should start using Beyond the Whiteboard and I can sort the WOD's better. The new version looks good. I only used the old version a few times.
Today at Tribal. Fight gone bad. 250. |
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12/15 WOD (Saturday)
Teams of 4, AMRAP 20 (two people work at a time in 2-minute intervals) Accumulate as many points as possible with the following: Squat = 1 Push Up = 2 Burpee = 3 2291. Team “One Snatch and Three Jerks,” consisting of Zach, Jody, Daniel, and me, ended up with the best score of the day to go along with the best team name ever. Lots of push ups! My two minute intervals ranged from 176 to 112 with the final one about 122. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8280941973/[/url] 12/16 Workout @ Bacara Front squats in Smith machine 5-3-3-2-2-1-1 105-155?-??-??-185-195-200 Didn’t plan on doing the second set of 1 but when I ended at 195 I wanted to break 200. Still not happy that I have to use a Smith machine, but I continue to think it is better than nothing. Tabata Hollow Holds. WTF was I thinking? Just brutal. 12/17 WOD A) EMOTM for 10min Hang Power Snatch, 3 reps 85# Once again, I really like this rep scheme. Concentrated on trying to throw the bar up and behind, which cue seemed to work. B1) Snatch Grip Deadlift, 1213*, 3-5 reps, 4 sets, 1:00 rest B2) Snatch Grip Push Press, 3-5 reps, 4 sets, 1:00 rest Coach’s Note: The Snatch Grip DL is completed above the knee at the power position. The athlete does NOT need to stand to completion. There is a THREE SECOND HOLD in the power position before moving on to the eccentric component of the movement. 185 deadlift/75 push press Tried 225# deadlift but could not hold bar in my hands without switch grip which was not allowed. Tried 95# push press but it went up hard and came down worse; I was worried about causing shoulder damage. Worked with Mike Mac and we came up with a pretty efficient system of changing weights on our bars; basically, put Mike’s extra plates on after my weight was set and just popped them off and on. Women outnumbered men today, so it was the perfect time to tell my most tasteless and sexist joke! Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8280960545/[/url] Claw |
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Monday December 17, 2012
Sneaking a Peak at the Red Line... [url]http://jtkalnaynovels.wordpress.com/2012/12/17/dear-crossfit-i-peaked-at-the-red-line/[/url] |
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[QUOTE=JT Kalnay;1117429]Monday December 17, 2012
Sneaking a Peak at the Red Line... [/QUOTE] JT - Nice article. Applies to a lot more than CrossFit. :) 12/15 Overhead Press Warmup: Dog walk 1 mi; Row 800m; Abmat sit-ups X2X20; Press 45, 60, 70, 85 X5 Lift: 105 X5/ 120 X3/ 135 X4 Assist: Pull-ups 9, 10, 6, 6; Press 70 X2X10/ 70X1X15 12/ 17 Bench Press Warmup: Dog walk 1 mi; Row 800m; husky tug of war; Abmat sit-ups X2X20; bench press 45, 85, 105 X5/ 130 X3 Lift: Bench press 160 X5/ 180 X3/ 200X2 Assist: Pushups X3X10; supine rows X3X10; pull-ups 6, 5 We got a new dog last Monday so my workout schedule has been affected. Tito is a large one-year-old Siberian and he pulled like a freight train. Our morning walks have been spent with training him not to pull and they have taken a lot longer than our normal dog walks. Also, any exercise on the gym floor looks like a new game to him. I spend some time protecting my ears and hands from his playful nips. His "brother," our five-year-old Siberian is not sure he's happy to have the new guy around. With a 10-15 pound weight disadvantage, Noah is getting pushed pretty hard when they play. |
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JB - Awesome!! Sorry I missed it!! I was worried I was losing it, :yikes: then I realized that was the week I was visiting my folks & didn't look back. Super accomplishment!! Yay! Burpees!! :pepper:
Pat - Let us know how it goes. I've been using [URL="http://sciencebehindsweat.com/"]science behind sweat/[/URL]. It's been kind of funky, but I like a lot of the features! Claw - Nice WOD work!! WTG on the AMRAP! Yay! Burpees!! [B]WU:[/B] 400m run 3 rounds: 5 Pull-Ups 10 Push Ups 10 20# WB Cleans Mobility work [B]WOD:[/B] Grace 30 reps Clean and Jerk @135# 7:38 [I]Slowest in the class, but there was only one other that went Rx. Like JT, I'd been watching the Games last night & was inspired! I REALLY wanted to do it Rx, even though it was pretty much 1 rep at a time. I finished it & felt good about it. It was awesome having the class cheer me on! When I checked my speadsheet, I had beat my last time (20 Nov 10) by 1:02 - and that was doing 60#!! Sweeet!!:D[/I] |
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great words JT
nice job on the burpies JB john arn't dogs fun. :) our 2 are getting old and i sure will miss them when they are gone. good work william on grace tonite 4 x 15 seated good morning w/saftey squat bar 60-80-90-100 seated dbell dead lift 4 x 20 40-45-50-50 5 x12 hammer curls 30 lb dbell |
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William Trust me you did not miss a thing
Pat we had a 2012 10,000 Burpee challenge for the year and I finished up on 11/27, Many people started it last Jan but looks like only 4 of us will finish the two other people ahead of me got done in late July Thanks Cliff, I dont know why after I started this thing that I felt like I had to finish it, doing Burpees before and after WODs suck 12/17 wu 3 rounds row :30 jump rope 10 air squat 4x8 ring pullup WOD 15:00 AMRAP 10 snatch @ 75 10 Burpees YAY Burpees 10 sit up 6 rounds m/58/180 |
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Tuesday December 18, 2012
Walked to Box. Metconned hard. Worked on bar muscle ups (still don't have one) Walked home. @Bill, awesome job on the double-ended PR. Not only did you go faster, but you went heavier. That's a HUGE PR. Even going one at a time RX is RX! 10,000 burpees in a year? 10,000 / 365 2,000 / 71 28 per day but, if you WOD three times a week... 10,000 / (52*3) 10,000/156 64 per WOD hmmmm..... I think this would require doing burpees on days you don't WOD, which would make the days you don't WOD into days you WOD. Might have to think about this. |
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John - Still an awesome accomplishment! Even more so that you were one of 4 to finish it!! Thought about joining you during our 100 day challenge, but left wrist was hurting during the last 10 or so days!! Fortunately, it's much better now! Yay! Burpees!!
Cliff - Dogs are part of the CF experience!! You should see my Lab/Newf jump around when I do Burpees (Yay! Burpees!) in the backyard!! Is a seated DBell Lift similar to that video by Louie Simmons on the main site awhile back? JT - Agreed about PRs! Next will be focusing on ways to string more together! Bar Muscle Ups?! Awesome that you're trying them! [B]WU:[/B] 200 Single Unders 3 rounds: 5 Pull Ups 10 Push Ups 10 AbMat Sit Ups 10 Squat Jumps [B]WOD:[/B] 3RFT: 10 DeadLifts @ 275# 50 Double Unders [I]Scaled to 2 Single Unders/1 DU attempt the 1st round (25) then 150 Single Unders the last 2![/I] 10:41 [I]Was thinking about doing 225#, but then got talked into it by my buddy Roger (a Bad Man :D)! Tried to keep on track with subsets of 2 for the DLs (1s for the last round!) Clipped 50 sec of my last attempt for this WOD (19 Mar 12)!! AND that was with 235# & ALL SUs! Good WOD!![/I] |
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john i think most if not all of us on this board page are cut from the same cloth to some degree. if we say we are going to start something you can pretty well count on us being if nothing else stubborn enough to finish it :D
william did not see that but if i had to guess quite possibly yes as my coach is a big advocate of west side and louie. tonite 4 rounds 50 sit ups 20 hip extensions 12:04 |
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12/18
wu 4 rounds 10 KB @ 55 10 walking lunge 10 pushup 5 squat thrust 3x5 hang squat clean @ 135 3x3 snatch @ 95 WOD 24:00 on the 1:00 odd 1:00 even 1:00 Bear complex @ 115 3 Burpees 7 T B 2 Burpee M/58/180 |
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Wedensday December 12, 2012
Reading about nutrition: Cereal with milk is so easy to eat for breakfast. But, it's all grains and high fructose corn syrup and other things that leave me hungry before lunch. Recent reading on nutrition suggests that a "healthy" (e.g., Food Pyramid) breakfast of grains and dairy might not be the best idea. So, I am open to suggestions concerning breakfasts that are just as easy to prepare (e.g., pour in a bowl from a box) but that are Paleo or Zone. I have the weekend covered with bacon and eggs, but would like ideas about monday to friday "easy as cereal" breakfasts. Help!!! |
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[QUOTE=JT Kalnay;1118124]I am open to suggestions concerning breakfasts that are just as easy to prepare (e.g., pour in a bowl from a box) but that are Paleo or Zone. I have the weekend covered with bacon and eggs, but would like ideas about monday to friday "easy as cereal" breakfasts. Help!!![/QUOTE]
One or two hard boiled eggs, handful of nuts, piece of fruit. Sometimes I will have a salad like this (WFS): [url]http://www.marksdailyapple.com/two-minute-salad/#axzz2FX94SXtv[/url] Claw |
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[QUOTE=JT Kalnay;1118124]Wedensday December 12, 2012
I have the weekend covered with bacon and eggs, but would like ideas about monday to friday "easy as cereal" breakfasts. Help!!![/QUOTE] JT - Concur with Claw; hard boiled eggs are one of my "go to" items for protein. I also like: plain lowfat yogurt mixed with fruit and protein powder cottage cheese with fruit and some nuts Homemade jerky, fruit and nuts whatever leftovers in the fridge that can make a balanced (Zone style) meal Two months ago, we started making homemade kefir and now we drink kefir smoothies each morning with fruit and protein powder. For some reason, the kefir really tamps down the appetite much better than yogurt. I used to start raiding my lunch pail for a mid-morning snack by 1030 each morning; now I find myself not thinking about lunch until around 12:00-1:00 PM. |
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JB - Have your ears been burning? I told a bunch of "the Kids" about your 10,000 Burpees (Yay! Burpees!!) accomplishment. There was a collective gasp followed by "TEN THOUSAND BURPEES!?!?!?!" Yay! Burpees!!:D
Since we're talking Paleo, anyone up on doing Paleo while taking coumadin? [B]WU:[/B] 400m run 3 rounds: 10 Air Squats 10 Push Ups ~40ft: Spidermans Sumo Squats High Knees Butt Kickers Mobility work for shoulders (PVC Pass throughs,...) Med Ball Clean Practice [B]WOD:[/B] 5RFT: 30 KBS @ 1.5 Pood 10 Squat Clean Thrusters 15 Burpees (Yay! Burpees!!) 3 min Rest 40:46 [I]There were [URL="https://www.facebook.com/media/set/?set=oa.10151213524827979&type=1"]pictures on facebook[/URL] from the 0600 class that made this WOD look ugly! They were right!!Any WOD with "rest" in it has an equal amount of "SUCK" in it!! I've been happy that my KBS for 1.5 Pood (& 2 Pood) seem easier. Unfortunately, the next movement was the Squat Clean Thrusters, which are more brutal than Thrusters or Squat Cleans alone! Ended doing 'em in subsets of ONE! Had little left for the Burpees! (Yay! Burpees!!) At least I wasn't the last one done!! [/I] |
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ya that one just sucked reading it william
JT couple of quick breakfast ideas....left overs from the night before with a couple of fried eggs over top. sounds a bit weird depending on what you had for dinner the night before but with a bit of planning it usually works for us. we also fry up a bunch of chopped bacon and mix it in with whisked eggs, and veggies and a bit of cheese and put them into those silicone cup cake things and bake them in the oven. kinda like a scrambled egg muffins. 2 or 3 of those for breakfast with an apple or a smoothie keep us going till past lunch. we make enough for 3 or 4 days so that it is just a grab and go kinda thing. tonite at the gym future press blue bands 290lbs PR by 10 lbs from mid july :broc::pepper: then tried incline bench dbell w/25 then 20 lb my shoulder was not happy so switched to debll row 5 x 8 45 lb with 5 x 20 20lb hammer curls saw the dr. about my foot. she said well it has been 3 weeks and your foot is not getting any better lets try taking the air cast off and see you in 10 days. my sports podiotrist appt got moved to mid january.......more wait and see but in the mean time i have a hard time walking:mad: |
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12/19
wu 9:00 airdyne 4x16 racked walking lunge @ 65 3x8 1 1/4 back squat @ 155 WOD 5:00 AMRAP 4 thrusters @ 95 4 pullup rest 3:00 5:00 5 Burpees 5 BJ @ 20" rest 3:00 5:00 6 Ball slams 6 Dips m/58/180 |
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12/20 WOD
A) Backsquat, 2012, 3-5 reps, 4 sets, 3:00 rest 185-215-225-245(f2) Traver reminded me to take my 2-count at the top, which became an exhale and an inhale, then squat. It helped. Pleased with this, although I probably lost the 245 in my head before I lost it on my back. B) 5 Rounds For Time: 10 burpee pullups 15 wall balls 200 M run 2:00 rest between rounds (Coach’s Note: 80-90% sustained efforts. Athletes should be looking to hold the times within 10 seconds of each other on each round.) 23:35. Nothing fun about this one. Very hard to tie movements together gracefully. Tried to do wall balls in sets of 5, but did not even manage that. Had a very hard time catching it on the way down. I took the idea of not going out with a blistering pace too seriously, since my first round was 3:28, slowest in the class and my slowest round. Other rounds were something like 2:58, 3:05, 3:10, and 3:02. Finished WOD at exact same time as Francie, we ran the last lap together and pushed each other pretty hard. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8292793268/[/url] Claw PS. Warmed up with squat clean wall balls, and Traver shared the cheery news that Malzone is going to have us do Squat Clean Burpee Wall Balls, 100 for time, someday soon. Oh well, maybe the Mayans will end the world before that day. |
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[QUOTE=Jim Cordes;1118572]...Traver shared the cheery news that Malzone is going to have us do Squat Clean Burpee Wall Balls, 100 for time, someday soon. Oh well, maybe the Mayans will end the world before that day.[/QUOTE]
One can only hope!! :D Nice Work on those WODs!! Cliff - Hope you get well!! Way to go on that PR!! JB - What a machine!! Yay! Burpees!! (If I were you, I wouldn't think of them until next year!! :D) [B]WU:[/B ~40 Ft: Toy Soldier walks Front back Front swing walks Sumo Squat Walks Hand Stand Attempts Hand Stand Attempts with a push up[I] Surprisingly easier than just the Attempts![/I] High Knees Butt Kickers Spidermans Inch Worms (2 Push ups) (6 Reps) 4 rounds of sprints 3 rounds: 5 Pull Ups 10 Push Ups 15 AbMat Sit Ups [B]WOD:[/B] Max height knees to feet Then 21-15-9 SDHP @95# OHS @95# 8:11 [I]SDHPs were tough! Did subsets of 2. Tried get as my OHS as possible, I was able to get the last 9 OHS straight! Wasn't the last one and I was sucking wind! I had one of the slower times, BUT when I checked the last time I did this, I HAD CLIPPED 3:58 OFF my last attempt time (29 Mar 11)!! :pepper:[/I] |
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William You are right Im good with the Burpees out of the WODs for a while
My DUs have gone south so Im doing some work on them, hope to find them again WOD 12/20 20:00 AMRAP 5 pullup 10 wb 10' @ 20# 15 KB @ 55 rounds unkown m/58/180 |
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Friday December 21, 2012
[url]http://jtkalnaynovels.wordpress.com/2012/12/21/dear-crossfit-a-long-day-in-the-box-on-the-shortest-day-of-the-year/[/url] Thanks for the ideas about eating right at breakfast easier. If I can make it as easy as pouring cereal or opening pop tarts, there's a much better chance this new habit will take hold. |
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12/21 WOD
“CPC’s 12 Days of Christmas” 12) Squats 11) Double Unders 10) DB Push Press (used 30#) 9) Box Jumps (step down) (used 24") 8) KB Swings (used 1.5 pood) 7) Knees to Elbows 6) Burpees 5) Pull ups 4) Ring Dips 3) Weighted Sit ups 2) Handstand Push ups 1) Muscle Up (Max 3 attempts) (Rep scheme is 12; 12, 11; 12, 11, 10 etc. all way to 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. That's 650 reps for those keeping score.) 34:05. SO BUMMED that I missed the muscle up despite three attempts. Otherwise, it's been a while since I've done a nice long chipper. Took a couple rounds before the double unders got dialed in, then basically they all went straight through. I focused on doing all sets straight through, and other than some double under fails and the aforementioned muscle up fails, all sets done continuously. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8294067125/[/url] Claw |
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JT....for us breakfast was the easyest meal for us get figured out. it just takes a bit of planning and you can have at least 3 or 4 days ready to go. stick with it you will be glad you did.
tonite 12 days of xmas 1 45 lb dbell bench press 2 windshield wipers 3 ring rows 4 push up 5 sit up 6 20 lb ball slam 7 air squats 8 medium bar green band stand abs 9 95 lb dead lift 10 hollow rocks 11 goblet squat 16 kg kb 12 kb swings 32 kg kb no idea how long it took cause i ended up doing the whole thing backwards and was getting verbaly abused by to many people to look at the clock :D all in good humor however cause it is par for the course for me.:pepper: |
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Here's another one. We have two over 50 women at our box. I'm one. I also write articles for Masters Athletes and others. I'm a researcher and would love to write about (and find answers to) any masters-specific questions.
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