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CFC WU
WOD FGB 233 m/55/180 CrossFit Chesterton |
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shoulder press
20x40, 18x50, 16x60, 14x70, 12x80, 10x90, 8x100, 6x110 22 min. bike I have stayed away from shoulder presses due to shoulder problems but it felt pretty good today. I will have to wait till tomorrow to see how shoulder feels. |
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02/26/10: Rest
02/27/10: Light day WARMUP— Full body stretch 10 Front Squats w/ 45 lb. bar STRENGTH/WOD: Squat Cleans 5x65 5x75 5x85 5x95 5x105 Just working on form mostly, barely broke a sweat. Will hit it harder tomorrow Built my PVC parallettes today and, inasmuch as I am a complete idiot when it comes to things plumbing related, I used the wrong stuff to bond the joints and also got the wrong end caps. So I'm off to Lowe's. Otherwise, they turned out pretty good. Will post photos maybe tomorrow. |
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Friday, Rest
Saturday, Feb 26 [B]Crossfit Total[/B], PR'd all three lifts Back Squat (245 Sept 8th) 265 Shoulder Prss (125 Sept 8th) 140 Dead Lift (300 Sept 8th) 335 Total (670 Sept 8th) [B]740[/B] Then I was stupid enough to do the [B]Team WOD[/B] In Teams of 3 Complete: 3 Rounds: -30 Squats -30 Box Jumps 24/18 -5 Cycles of: 6 alternating overhead lunge steps 45# 5 Overhead Squats 45# Took us 28:06 |
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Nice work, Jeff!
Got my parallettes built. Can't wait to start using them. |
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Thanks John.
How to get inspired. [URL="http://media.crossfit.com/cf-video/CrossFit_IAGoneBad_Final.mov"]http://media.crossfit.com/cf-video/CrossFit_IAGoneBad_Final.mov[/URL] [B]WFS[/B] |
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Here are my new Paralletes.
I got all the materials at Home Depot. But instead of cutting them from one 10 ft. piece of 1.5 inch PVC, I bought six 2-foot, pre-cut sections— much easier. Make sure you use both the primer and cement, and get the right ones for PVC. Line your cuts up well and work the hack saw at high speed for a nice clean cut. Going to go get my WOD in before the hockey game, but at this late hour, think I might end up doing Tabatas in front of the tv. Will post results later. |
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JJ you going to the Arnold next weekend?
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[B]John B,[/B]
Maybe. Someone I know has some passes. You coming in town? 02/28/10: WARMUP— Full Body Stretch 25 Squats 20 Pushups 30 flutter kicks (4 ct.) 20 rollovers 10 OHS w/ PVC STRENGTH— OHS 3x75, 3x85, 3x95, 2x110, [B]1x115 (p.r.) F on 2[/B] Pullups 3x3 w/5 second negatives WOD/CASHOUT— Tabata (8 rds. ea. :20/:10) SDHP (53 lb. k-bell) Situps |
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03/01/10:
WARMUP— Full body stretch Bike 10 Parallette Pushups 30 Jumping jacks 20 PVC Rollovers STRENGTH— Parallette Tuck Sit 3x :05-:10 L-Sit 3x :05-:10 Tuck Planche [B](F)[/B] WOD— 5K Run 34:11 (disappointed in this time, but first run in over a month, and had to do about a half mile of it through a foot of wet snow/slush, which maybe added a minute or two) |
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Just signed myself up for Masters Div at Sectionals in Colorado. :yikes:
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You go, [B]Jeff![/B]
3-1-10 WU: Pushups/pullups/dips/SU/Squats/1610m C@=7:07.7 WOD: Deadlifts #65x10 #95x10 #135x10 #175x8 #205x3 #245x3 #285x1 #305x1 #315x1 #325x[COLOR="Red"]F[/COLOR] #325X[COLOR="red"]F[/COLOR] #135x10 Frustrating, since 315 is my PR. Can't seem to break that barrier. I'm beginning to think I need some formal training in the DL. Another bit of funnyness. I was warming up with the bar doing some C&J and smacked myself under the chin with the bar. Nearly bit through my bottom lip and both cheeks. My mouth immediately filled with blood and I saw stars for a bit. But, I didn't drop the bar, suffered no broken teeth and, thank goodness, there were no witnesses. No fool like an old fool I reckon. Cash out with 6.25 bike ride |
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[QUOTE=John Scott Rezendes;747190]I was warming up with the bar doing some C&J and smacked myself under the chin with the bar. Nearly bit through my bottom lip and both cheeks. My mouth immediately filled with blood and I saw stars for a bit. But, I didn't drop the bar, suffered no broken teeth and, thank goodness, there were no witnesses. No fool like an old fool I reckon.
[/QUOTE] Done that a few times myself. Da-- near knocked myself out. |
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[QUOTE]Just signed myself up for Masters Div at Sectionals in Colorado. [/QUOTE]
Old & Badass!:smiley_ev I'll be rooting for you, Jeff!! |
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2/27 WOD.
"Bring a Friend Day" 2 min on/ 2 min off at 5 stations. 1. Leg Lifts (approx 70) 2. Burpees (31) 3. Box Jumps (about 40) 4. DB Push Press (#25) (??) 5. Squats (I lost track of my 10's, so either 71 or 81; I reported 76 to split the difference) I really sped up on the burpees toward the end; instead of squatting down and then shooting my legs back, I kind of dove down. Much faster, but more trauma to the wrists. This is a good technique for speed burpees, but I don't think I could keep it up for lots of them. Great job to Team Bring It On (NOT the Cheerleading Movie)! Over 1,700 total reps in 20 minutes of work. Good job to my friend Stu. Stu is a 50-something ultramarathoner, so he was a little out of his element with the strength work, but he put up some impressive rep totals. Hope to see you again Stu! The Claw |
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[QUOTE=Jeff Kilinski;747184]Just signed myself up for Masters Div at Sectionals in Colorado. :yikes:[/QUOTE]
Go get 'em Jeff! The Claw |
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JJ a group of us will be going down Sunday to the Arnold
Deb glad to see your still with us Jeff Colorado? glad to hear that your in but why not Ohio? John Scott Ouch CFC WU DL 55% max 5 x 205# 63% max 5 x 235# 70% max 5 x 265# 77% max 5 x 285# 85% max 5 x 320# WOD 4 rounds 5 hang clean @ 115# 10 push press @ 115# 15 pullup 20 pushup 16:15 m/55/180 CrossFit Chesterton |
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Deadlifts
20x135 15x225 10x315 5x365 1x405 |
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Jeff my bad I see Ill is in that region, I thought you were in the Indiana, Ohio
sectionals, good luck to ya Ill be pulling for you |
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[QUOTE=John Burch;747385]Jeff my bad I see Ill is in that region, I thought you were in the Indiana, Ohio
sectionals, good luck to ya Ill be pulling for you[/QUOTE] John, Good catch. Its the Regional. The Sectional for IL was in St Louis a couple of weeks ago. No Masters Div (at least that I was aware of). The North Central Region includes the Mountain and Mid-West Section. I got a confirm email so I guess I'm good to go. I had a trip to Colorado planned to visit my dad so I rearranged things to attend the games. Thanks to all for the encouragement. I'm pretty psych'd. Yesterday, Strength, Back Squat 1x20, 170# (5+ last effort) WOD, On the minute for 15 minutes 3 Power Cleans 135# 6 Ring Dips (after about 7 rounds I had to use a band) Rest for balance of minute. |
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[QUOTE=Tim Fisher;747296]Deadlifts
20x135 15x225 10x315 5x365 1x405[/QUOTE] That's some BIG deadlifts. |
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3/2 WOD
Overhead Squats 1-1-1-1-1 Front Squats 1-1-1-1-1 Back Squats 1-1-1-1-1 OHS 75-95-115f-105-115f FS 95-115-135-155-165(PR) BS 155-185-205f-205-215 Disappointed in my overhead squats. I liked the fact that my shoulders were engaged and I got deep enough, but at bottom the bar tended to tip forward, so my fails all involved the bar falling forward, and my successes still involved effort pulling bar back. I think I need to work on setting up with bar farther back. Front squats were great. I haven't really tried for a PR before, so #165 is now it, but there is more room to improve. Back squats also good. Malzone suggested "bouncing" up at bottom: my failure to do so lead to my fail at #205, and my doing so lead to my successes at #205 and #215. PR is #225, so I'm pleased with #215, given that it was my 15th squat rep. I'm hoping for a back squat of #240 this Saturday on Crossfit Total at the challenge finals. The Claw |
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[I][B]100302 TUESDAY
[/B][/I] No workouts since last Thursday, I believe. Sidelined with some sort of cold or infection involving the lungs. Doctors orders to take another week off........BLEH! |
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Feel better, Lampl.
Jim, I hate OHS. I don't know why they are so darned impossible. We did 4x 400m row, 400m run this morning. It was some good stuff. I finally stopped coughing some time this afternoon. :) |
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Tuesday
Hang clean 2-2-2-2 135, 155, 145, 145 5k Run. Treadmill at the club. Not sure of my time. I thought it's just time to start running again. |
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[B]3-2-10[/B]
WU: Walk 1.1 mile/run 1 mile/some dynamic stuff Shoulder Press #45x15/#55x10/#65x10 #75x5/#85x5/#95x5/#105x5 #115x3/#125x3 #135x1 #145x1 [COLOR="YellowGreen"]PR[/COLOR] #150x[COLOR="Red"]F[/COLOR] Between sets I did 20" step ups x 5 each leg whilst holding a #45 OH. I don't know why. It just seemed like the right thing to do. Then feeling especially froggy I did this [B]WOD[/B] 8 RFT 200m Row 5 ring rows 10 Ring push ups 15 butterfly situps did it in 30:28.5 On the outside this WOD looks relatively sane/quick. Not so much. Cashed out with a 3 mile bike. |
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CFC WU
3 rounds max effort 20 # WB 2:rest between rounds 30 30 20 WOD on the 1:00 for 20:00 5 24" Box Jumps 5 K2E post WOD 21s 20 pushup 1 situp 19 pushup and 2 situp and so on m/55/180 CrossFit Chesterton |
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5 rounds for time:
-Run 400 m -3 rounds of “Cindy” **Finish with a 400 m run ***wear the 20lb weight vest. [B]Time 32:40[/B] |
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[QUOTE]Please extend my best wishes to the "Over 50 Crossfitters" log. I'll post once I start doing Xfit wods again.[/QUOTE]
I ran into John Warkala on Facebook! He's still recovering, says he was recently cleared for some lower body work – and finally got to swing his Christmas present competition-style KB yesterday!! Yay!!!:pepper: [B]Best wishes John!![/B] Funny how you kinda miss people's posts after being inspired by them ([B]Diane D., Jay, Mark, Linda, Skip[/B] et al!!) |
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John, What's an RFT?
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[QUOTE=Jeff Kilinski;747994]John, What's an RFT?[/QUOTE]
I think its Rounds for time. Glad to see you signed up for the Masters Jeff, that's great...we need more of us representing. I signed up for sectionals too...that will be interesting...just hope to survive. |
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[quote=Terry Dickman;748105]I think its Rounds for time.
Glad to see you signed up for the Masters Jeff, that's great...we need more of us representing. I signed up for sectionals too...that will be interesting...just hope to survive.[/quote] Terry, glad to see that both you and Jeff signed up! [B][I]......just hope to survive[/I][/B] <----- I think you are underestimating yourself, Terry (or perhaps just being humble). You'll do great! |
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3/3 WOD
“The Filthy Fifty” 50 Box Jumps (24") 50 Jumping Pull Ups 50 KB Swings (1 pood) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (45#/33#) 50 GHD Back Extensions 50 Wall Balls (20#) 50 Burpees 50 Double Unders 30:31 as Rx'd. I've done modified versions before, but this was the first time as Rx'd. Hard to say what was the most hellish: 24" box jumps and #20 wall balls were certainly contenders, as was perennial fan favorite burpees (yay burpees!). The Claw |
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Great job on the FF, Jim! Diane, thanks for the well wishes. John, get better quickly!
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[QUOTE=Terry Dickman;748105]I think its Rounds for time.
Glad to see you signed up for the Masters Jeff, that's great...we need more of us representing. I signed up for sectionals too...that will be interesting...just hope to survive.[/QUOTE] Survive is right. |
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Dang, the Filthy Fifty looks scary.
We worked on thrusters and pullups this morning. I really want a stinkin' pullup for my birthday in, er, about five weeks. Either kipping or no bands. Just one would be good. I'm not sure I'm going to make it. Although this morning, I worked a little on pushing away from the bar at the top of the movement. Apparently I haven't been doing that part because it felt completely weird. |
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[B]Jeff/Terry[/B] Indeed, RFT=Rounds For Time
[B]Deb[/B], Speaking of other missing friends, [B]Charlie Pyke[/B] (he of dancing broccoli fame) e-mailed me the other day. He's been busy trying to retire from the Air Force and assured me he'd be back on the board as soon as he figured out what he wanted to be when he grows up. [B]3-3-10[/B] Happy Birthday to my 5 year old, [B]Ben[/B]. WU: Pushups/Wallball shots/Goodmornings/Wide grip DL/SU/Ring dips C&J(split) #75x3/#85x3/#95x3 #115x1 #125x1 #135x1 #145x1 #155x1 #165[COLOR="Red"]xFxF[/COLOR] This lift always makes me feel ungainly and disjointed. I was also somewhat distracted and unable to focus on form. Previous PR here was #165. I certainly felt strong enough but couldn't get my head right. Cashed out with: 5 RFT 3 pullups 6 Burpees 9 BW Squats all done wearing a #16 vest (props to [B]Terry[/B] for reminding me I had one in the closet) 6:53.8 |
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I didn't wake up in time to make it to masters swimming, so, instead, I went to the beach and did a fun interval workout in the sand...running, squatting, lunges, push ups, walking, planks....then walked the doggies....then sat and watched a couple of paragliders landing on the beach.
Just a beautiful morning! :) |
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[QUOTE=Diane Mahoney;748347]Dang, the Filthy Fifty looks scary.
We worked on thrusters and pullups this morning. [B]I really want a stinkin' pullup for my birthday in, er, about five weeks.[/B] Either kipping or no bands. Just one would be good. I'm not sure I'm going to make it. Although this morning, I worked a little on pushing away from the bar at the top of the movement. Apparently I haven't been doing that part because it felt completely weird.[/QUOTE] Happy 5th, [B]Ben.[/B] Welcome back, [B]Di.[/B] If it's any consolation, my birthday is a week closer and I'll (still) be older than you. 03/01/10: Rest 03/02/10: WARMUP— 30 Squats 20 Pushups 30 Flutter Kicks 25 hand-to-hand k-bell swings (36 lb) STRENGTH— Dead Lift 5x135, 5x185, 5x225, 5x275, 3x295 (definitely had a couple more left at 295, but as my back has been wonky for over 2 months, but felt fine today, didn't want to push it too much, too fast) WOD— 10 weighted pushups (25 lb on back), 1 ball slam (25 lb) 9 weighted pushups (25 lb on back), 2 ball slams (25 lb) 8, 3 7, 4 6, 5 5, 6 4, 7 3, 8 2, 9 1, 10 7:58 (all the pushups clean) |
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[QUOTE=Nancy Cohen;748406]I didn't wake up in time to make it to masters swimming, so, instead, I went to the beach and did a fun interval workout in the sand...running, squatting, lunges, push ups, walking, planks....then walked the doggies....then sat and watched a couple of paragliders landing on the beach.
Just a beautiful morning! :)[/QUOTE] Nancy, You're killin' us who still have a bunch of snow on the ground. |
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