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Sunday,

AM
A1. OHS 4-6 x 6; rest 120 sec, all at 95# 5 reps
A2. Med Grip Pronated Chin Ups + 1/4 BWT; amrap strict x 6 sets; rest 120 sec, First 5 sets 45#x 4, last 45#x

PM
aggressive hill runs:
35 sec accelerating effort to top - 90%
Walk 4:o0 back down
8 sets - take 8 min break b/t set 4 and 5

Found a reasonable hill. Guess its not so flat around here after all. Enough of an incline such that a lot of bike riders get off to walk up it. Still would rather see something like a 40yd berm up to a train track or something like that. It was also paved. Toward the end, could see my distance drop a bit as 35sec timer went off.

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4/12 WOD

10 Rounds for Time:
15 Deadlifts (135#)
16 Med Ball V Twists (20#)

15:34 as RX'd.

Not much to say. Fun WOD. Worked with KJ, Augie, Kaela, and Jason. First time working with Jason. Five is a nice number for a class.

The Claw

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short WU, packed box today but thats ok great group of people at CFC

Thruster
1@95#
1@115#
1@135#
1@155#
1@175#

WOD

60 single jump rope
6 rounds Cindy
60 singles
5 rounds Cindy
60 singles
4 rounds Cindy
60 singles
3 rounds Cindy
60 singles
2 rounds Cindy
60 singles
1 round Cindy

24:10

m/55/180 CrossFit Chesterton

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4-12-10

WU: 1600m C2=7:11.9
dips/BWsquats/pullups/weighted 20in stepups/#20 WB shots/pushups

Deadlifts 1,1,1,1,1
255
275
285
295
305xF(2)
Pretty frustrated with this effort. I'm sure I'm strong enough but there's something missing in my technique that I don't think I'm going to find watching videos. My PR for the DL is #315, but I can feel #400 calling my name.

WOD: 10 RFT of:
3 ring dips
6 burpees
9 butterfly situps
18:29

My consistency has suffered lately with sick kids and spring break. My first day back after yet another lengthy lay off.

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Did the work out from 100410. 5RFT: 135 Back squat X 20 reps, Hand Stand Walk for 20 yards. One alt. for the latter rec. on Crossfit X was 60 reps of Wall Run (i.e. hand stand positiion and alternate touching inside the shoulder w. free hand).

Subs: 30 vs. 60 Wall runs. Completed in 11:35.

Limits: 1) skipped two other workout that included Oly. lifts: snatch balance and split cleans --will get some coaching here--may be too ballistic.

2) Back Squat were less than parallel--too tight to get there today
3) Reduce # of wall runs as it is new exercise.
4) Touch chest as free hand could not touch just inside of same side shoulder (part of an impingement not improved w. physical therapy).

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[QUOTE=John Scott Rezendes;767691]
Pretty frustrated with this effort. I'm sure I'm strong enough but there's something missing in my technique that I don't think I'm going to find watching videos. My PR for the DL is #315, but I can feel #400 calling my name.
[/QUOTE]

Hey, a couple of things you might want to try. First go download the Wendler 5/3/1 e-book.

[url]http://flexcart.com/members/elitefts/default.asp?cid=370&m=PD&pid=2976[/url] (WFS)

It' a great program for elevating your 1RM quickly. I mean 10-15 pounds a month in DL is not at all difficult to achieve.

Second, if you haven't already, go check out Mark Rippetoe and Coach Burgener's DL videos on youtube.

My DL 1RM fluctuates like mad due to a wonky back. But those videos have helped me a ton with form, and when my form is good, I can get new pr's. For me the biggest thing is starting with the bar right over the middle of my feet, a good lumbar curve, head up but [B]with my butt far enough back that when I engage the bar, I feel tension in my hamstrings.[/B] Then up from there— with your hammies doing all (most of) the work.

The other thing that i think makes a difference for me is doing a few warmup sets (as RX'ed in Wendler) THEN stretching (hammies, quads, hips) real good. I think being warmed up AND stretched enables me to get in the optimal starting position I describe above. And not being stretched gets me in trouble where I strain my back.

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04.13.10:
Month 2, Week 1, Wendler 5/3/1, Front Squat Day
(subbing various squat moves for eachother one day a week from month to month— in addition to DL and Shoulder Press)

WARMUP:
Front Squat
5x85
5x105
5x125
Full Body Stretch

STRENGTH:
Front squat
5x135
5x155
5x175 [B](F-6)[/B]

WOD:

Overhead Squat 25x75 lbs.
Hang Cleans (to rack) 25x75 lbs.
4:42

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Thanks, [B]JJ[/B], will do. Since I don't have an affiliate within driving distance I'm kind of stuck being self taught.

4-13-10

In a big hurry today.
WU: #25 OH lunges/flutterkicks/heel jumps/#95 power cleans

WOD: CINDY. Cindy was the first CF WOD I ever did (11 rounds not as Rx'd)and ever since I have considered her a kind of personal benchmark. My best Cindy has been 19 rounds as Rx'd and I've struggled ever since to break 20. It certainly didn't happen today.
5xpullups
10xpushups
15xBW squats
13 rounds +5 pullups +8 pushups
Not my best effort and not my worst.

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CFC WU

21's Pushups, Situps
20 pushup 1 situp
19 pushup 2 situp
and so on and on
21:55

WOD 5 rounds
10 lunge 35# KB each hand
10 35# KB swings
6:23
Post WOD 3 rounds
:60 Plank from rings
30 situp combo GHD AB mat

m/55/180 CrossFitChesterton

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25 slow deep squats (deep for me, knee replacement on right leg)

Dead Lifts
10x135
5x225
10x315
10x315
10x315

50 close grip assisted pull ups

12x3 45# incline sit ups

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Row 1000 M
75 sit-ups
Hill run with 60 lb sandbag
25 push-ups
Hill run with 60 lb sandbag
25 pull-ups
Hill run with 60 lb sandbag
25 squats
Hill run with 60 lb sandbag
25 kettlebell swings (45 lbs)

25:30

On 4-6-10 PR for deadlift 1 rep: 425

Haven't posted in a long time. Working out regularly, just busy with clients and work.

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[quote=Tim Fisher;768357]25 slow deep squats (deep for me, knee replacement on right leg)

Dead Lifts
10x135
5x225
10x315
10x315
10x315

50 close grip assisted pull ups

12x3 45# incline sit ups[/quote]

Hope the knee is doing well, Tim. Nice work on the deads. Hope to post back here in a couple of days. Busy with work / other stuff keeping me out of the box....

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[B]Tim[/B]

Those are some serious deads. When my 1RM is 315 to see you bang out multiple set of 10, FNA!


Tuesday, April 13,

A. Power Snatch - 3 x 7;
95, 115, 115, 135(f), 135(1), 95, 95, 95

B. GH Raises with Bands 8 x 5;

No band. Done properly, these are a BIE ACHE

C. Max Vertical Jump - 3 attempts per set x 5 sets; rest 5 sec b/t attempts, 90 sec b/t sets

Worked my way up to 39 1/2 inch and failed. Final 38 inches

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[QUOTE=Jeff Kilinski;768481][B]Tim[/B]

Those are some serious deads. [/QUOTE]

+1, my back twinges just thinking about that.

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[B]4-14-10[/B]
[B]TIM[/B], I'm jealous of your DLs
WU: 400m C2/Kane bar squats/#50 KB swings/#20 med floor pushes/elevated ring pushups/bar thruster

Press
#65x10/#75x10
#95x5/#105x5
#115x1
#125x1
#135x1
#145x1
#150x1 [COLOR="Green"]PR[/COLOR]
#155x[COLOR="Red"]F[/COLOR]
#100x10

Pretty happy about the PR. All lifts true presses.

WOD: 3 RFT of
400m row (1:37/1:37:1:43)
15 burpees
11:54

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Today was the third WOD in two days. Coach is doubling me up on Tuesdays and Fridays, rest on Thursdays. Wants to get me ready for 2 WOD's on the Saturday in Washington.

Yesterday noon:

“Dead Man’s Row”

10 Deadlifts 255
Row 500 Meters
8 Deadlifts 255
Row 400 Meters
6 Deadlifts 255
Row 300 Meters
4 Deadlifts 255
Row 200 Meters
2 Deadlifts 255
Row 100 Meters

Last night:

3 rounds of 1 minute each: 65 lb tire throw, clean and carry an 85 lb heavy bag, one leg box thrusts, followed by 5 rounds of (20) 65 lb OHS, 15 double unders, 20 situps.

Today:

5 Rounds for Time: (all with a 15 lb vest....... ugh)

10 Burpees
15 Dumbbell Pushpress
200 Single Rope Jumps


Fun.....

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CFC WU

Snatch Balance and or O/H Squat
1 65# snatch balance 5 O/H squat
1 95# SB- 5 O/H squat
1 115# SB-4 O/H squat
Zippo SB-5 O/H @ 95#

WOD
50 situp AB Mat on all situps
20 Burpee
40 situp
15 Burpee
30 situp
10 Burpee
20 situp
5 Burpee
10 situp
9:45

m/55180 CrossFitChesterton

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Wednesday 100414

For time:
50 Box jump, 24 inch box(step up one leg at a time)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood(55 #DB)
Walking Lunge, 50 steps(not quite to the floor)
50 Knees to elbows(close but not there)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (10K?)
50 Burpees
50 Double unders(sub 5:1 singles)

Completed in 38:34. Last attempt in 11/09 was 42:35.:pepper::pepper::pepper:

The burpees are tough. Did them in sets of 5. My knees are aching. I may sub box step ups for jump rope in the future. any other alternatives suggested by others? It's the pounding that's at issue. Banging one of them on a lunge would also be problematic.

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04.14.10:

20 pushups
Pose Run 1/2 mile
20 pushups
Pose Run 1/2 mile
20 pushups
2x115 stairs (up and down)
Pose run/walk 1/2 mile (calves and achilles tightened up big time)
20 pushups
Pose run/walk 1/2 mile
20 pushups

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[QUOTE=Michael Thille;768827]Today was the third WOD in two days. Coach is doubling me up on Tuesdays and Fridays, rest on Thursdays. Wants to get me ready for 2 WOD's on the Saturday in Washington.
[/QUOTE]
Good idea Mongo, I've been doing that as well. You need to post your times so I can see what I am up against. :)
It would be cool to meet you in the finals, but who knows, I am thinking the competition will be fierce in our regionals.
I'll just be glad when its over so I can relax.

They moved our Master events to 2 on Friday, and 1 on Saturday. The Masters WODs should be released shortly.


I Did this Monday... my became really sore 2 dayslater for some reason, so I am taking a couple days off, not sure if it was the Snatches or the GHDs.

ME Power Snatch 3-3-3-3-3

rest 5 min, then

5 rounds, each for time:

10 overhead squats, 75 lbs
20 unbroken GHD sit-ups
30 double-unders
rest 1:30

P-Chain: 3 x 8 GH raises

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Masters workouts announced.

[url]http://games2010.crossfit.com/blog/2010/04/masters-workouts-announced-all-regionals/[/url]

Thoughts? I don't know if its a blonde moment or what, just seems off the top of my head like you guys will destroy these!

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[I][B]100415 THURSDAY

[/B][/I]Haven't posted in a few - - you guys are tearing it up - - awesome! Tore my left hamstring again yesterday. Luckily, it's minor, but still will slow me down a bit.

[I][B]Warm-up:
[/B][/I]500m row (sub for 400m run) 1:48
25 DROM
20 SPT
5 X 2 Body Circles
15 GHD sit-ups
10 Pull-ups
10 Ring Dips (4, 4, 2)
DU practice - - [I][B]Chained 10 together---PR!
[/B][/I]25 squats

[I][B]WOD:[/B][/I] [I][B]Skill Work and Hamstring Rehab
[/B]While CF Sonora did "McGhee" today........

[B]Back Squats (Empty bar - 45#)
[/B][/I]W/U: 5 reps, 2 sets
Working:
15 X 4

[I][B]Squat Cleans
[/B][/I]W/U: 45# X 2, 2, 2, 2, 2.
Working:
75# X 5 X 5

[I]Took a lot of mental effort to stay off my toes/balls of my feet and on the cleans, to keep the weight close in to my body. I probably hit only 60 - 75% of the lifts on form....still need to work on being consistent.

[COLOR=Blue][B]Got my 1st jumping/assist (rings just above shoulder height) muscle up!!!
:pepper::pepper::pepper:[/B][/COLOR][/I]

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[quote=Deb Borbone;769487]Masters workouts announced.

[URL]http://games2010.crossfit.com/blog/2010/04/masters-workouts-announced-all-regionals/[/URL]

Thoughts? I don't know if its a blonde moment or what, just seems off the top of my head like you guys will destroy these![/quote]

I think these are examples of good, solid, standard CrossFit programming (the last event being "Cindy"). And you are right, Deb, I think the competing members of our over 50 crew will kill these! Should be a lot of tough competition with all the great "more vintage" CrossFitters out there.

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Wednesday, April 14th

Elizabeth

21-15-9

135# Clean
Ring dips

15:07

My cleans (with full squat) not my best lift. Need to work on the transition from pull to rack.



I didn't expect the master's wods to come out so soon. They certainly don't look to be that bad (but that's always when they get you). I'm looking for Terry and Mongo to crush the Thruster. I'm not that heavy of a lifter. I'm skinny, so my pullups are ok.

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I played 11/2 hrs of basketball with my son and one of his friends. I have to say the old man held his own against two young guys. It was pretty warm today in TN. 87 degrees. It felt good to be outside.

Dumbbell Swings - 55# 25x4
Bench Press - 20x45#, 25x135#, 20x135#, 15x135#, 10x135#, 10x135#

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Thanks guys for the complements on my DLs. I'm a pretty big guy at 230 and I have long arms thus the DLs are a strength for me. I have been doing dead lifts for only a year but was able to pick up decent form. I wish I could do pull ups like i can do DLs. Some of yall amaze me with your strength and skill in so many crossfit exercises. I believe some of you will do well in the games. Good luck to all of yall competing. I have to many injuries to ever compete, I do hope to enter into some powerlifting competitions in the future.

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4/16 WOD

“Chief”
AMRAP 20 – 3 Minutes of Work, 1 Minute Rest
3 Cleans (135#/95#)
6 Push Ups
9 Air Squats

16 rounds as Rx'd. (The board only says 15, but I was too exhausted to call out my final rep.)

Three days unintentionally off, needed to come in and bust one out, and this was it. First couple rounds I missed a few cleans, wasting a lot of time and effort, so I had to buckle down and make each rep count. Whipping elbows around, and crouching lower to catch bar helped, and I didn't miss a rep on last three rounds. With all the personal uproar in my life, I've been skipping meals and losing weight, so I was 152# this morning, meaning I knocked out 48 cleans at 89% of my bodyweight. I'll take that, hell yeah!

Every morning there are new members joining our little gym, which is awesome! Welcome Courtney, another lawyer; watch out, we're everywhere!

The Claw

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We shall see about the thruster. My long arms and old shoulder have hampered me a bit. I am not sure what my max is right now. My double unders need LOTS of work! I use 1.5 pood for swings now so that is just how much pain one can endure. I look forward to working out with some of you us in Washington. :D

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[QUOTE=Deb Borbone;769487]Masters workouts announced.

[url]http://games2010.crossfit.com/blog/2010/04/masters-workouts-announced-all-regionals/[/url]

Thoughts? I don't know if its a blonde moment or what, just seems off the top of my head like you guys will destroy these![/QUOTE]

The WOD's look pretty crushable by this gang. I'm about 2 years behind you, cheering everybody on. Please post your thoughts and performances, and good luck everyone!

The Claw

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[QUOTE=Jim Cordes;770059]The WOD's look pretty crushable by this gang. I'm about 2 years behind you, cheering everybody on. Please post your thoughts and performances, and good luck everyone!

The Claw[/QUOTE]

The games are self selective so anyone there will think that the wods are "crushable". Otherwise, why go? I'm expecting some good competition.

I'm also stoked to be in Colorado.

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I suppose they could have thrown a lot worse at us but nothing's easy when you go all out.
Jeff, I'll be in CO too. I hope I don't get my *** kicked too bad.

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[QUOTE=Greg Major;770160]I suppose they could have thrown a lot worse at us but nothing's easy when you go all out.
Jeff, I'll be in CO too. I hope I don't get my *** kicked too bad.[/QUOTE]

Greg,

I'll look for you. Hey, isn't Bulldog CF in Oak Park?

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WU stretch 21 34# kb swings 10 pullups pushups

Push Press
1@135
1@155
1@175
Fx3@185

WOD 4 rounds
Hang Clean @ 135#-Pullup
5
4
3
2
1

11:53

jump rope work

m/55/180 CrossFitChesterton

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skipped the scheduled workouts today. After warm up on treadmill, still felt tightness and swelling in knees and one forearm from "filty fifty" two days ago. Sort of like an "exercise hangover". :)

Put on swim suite and grabbed goggles. Swam 25's on 45 for 20 reps. Ran 10 50's in the water on 75.

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[I][B]100416 FRIDAY

[/B]Just a couple of short (250m) rows today. Probably at about 80%, but fast for me, especially with the protesting (slightly) hamstring.
Best pace, about 1:40 / 500m.

[B]WOD: Coach daughter on her second (ever) CrossFit workout.
[/B][/I]Rowing basics and skill work.
250m X 4. Not timed (per-se).
Her first one was at a 3:34 pace. A couple of corrections and she dropped her pace to 2:14 per 500m.

[I][B]AWESOME![/B][/I]

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Jeff, yes, Oak Park. I'm going to try the Regional WODs out. I'll post here how I did.

Helen on Thursday: 11:02 (felt like crap)

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Partner WOD today.

Alternate with partner to complete each set of:
60 WB -- did 2 sets of 15
50 Pull-ups 2 sets of 10--partner did 3 sets of 10 on 24"
400m Run
40 Box Jumps 32" Did 2 sets of 10
30 Thrusters 95lbs 1 set of 8 & 1 set of 10
20 Burpees 1 set of 10
800m Run

Team time: 14:75

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[QUOTE=Greg Major;770349]Jeff, yes, Oak Park. I'm going to try the Regional WODs out. I'll post here how I did.
[/QUOTE]


Lived in Oak Park for about 7 years before going to Glen Ellyn. I'll have to swing by one of these days. You're on my way home from work.

Jeff

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Jeff, Feel free to drop in any time.

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4-17-10

WU: #45 back squat/2x#45 famer shuttle/dips/pullups/back extensions/HSPU (smith)

WOD: 5-4-3-2-1 of
Deadlifts/Backsquats/PushPress like this:
Row 200m on C2 to begin each set
5 sets of 5 reps each of each lift (add weight at end of each series)
4 sets of 4 reps each
3 sets of 3 reps each
2 sets of 2 reps each
1 set of 1 rep
DL: 155/185/205/225/245
BS: 115/125/135/155/165
PP: 75/85/95/105/115
I tried to go as fast as I could but changing weights at the end of each iteration took some time. My final time was 1hr:8min.48sec