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3/31
Games WOD #2 7 Rounds, 252 total. Box jumps were a bear! |
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great job Jack on the games WOD
I gave it a shot Thursday I got 2 rounds into it when Nikki the young lady who was counting my reps and watching my form noticed she failed to start the clock, O well what a nice girl she is and I want to thank her for taking the time to help me, Anyway doing that WOD at elev 8900 is not going to help me in the standings anyway as the thin air makes it all the more of a S.O.B 4/1 WU 10 situps 10 squat 10 Burpee 10 Burpee pullup WOD 20:00 AMRAP 9 jumping lunge /W 40# DB ea hand 8 hang clean 40# DB ea 10 OHS 20# KB 5 ea arm 11 pushup 7 rounds Best wishes to all and good luck on the games m/56/180 |
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Deb B.— You weren't gonna let me slide, were you?! :rofl:
4.1.11 Wendler 5/3/1, Month 2, Week 3 OHS Day WARM 1/4 mile run 20 Rollovers OHS 8x45 Stretch WOD OHS 5x85 3x95 6x105 (New 1RM, 125) CASHOUT ASSISTIVE Sotts Press 5 w/ dowel stick 3xOly bar 3x10 lb. plate (right arm, then left arm) 15 lower back extensions |
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Hey Folks,
New on here. Not sure where to begin other than to say hello. Starting official workouts at a local box next week. Been working on my own for about 3months, some progress, however definitely need to get pushed. Stats: 55 yo 5' 8" 180 I'll start logging WODs when on Monday, if I survive the foundation class. Happy to be here. Wilfredo |
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04.1.11
Welcome Wilfredo! Nothing short of fantastic encouragement on this board and some truly amazing athletes to inspire us! Nice work John J. and John on the #2 WOD! and Happy Birthday to you John as well! Went in today to judge/Score for some of our Athletes that wanted to see about bettering their 1st attempt. Some good scores were posted! It was great to see some of our newest athletes give it a go! As for me my 312 will have to stand as I need all the legs I have for the run on Sunday! Did manage to get a little 2mile pace run in and 1/2 hour of stretching and Mwod. Enjoy the Weekend everyone! |
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Wilfredo - Welcome!! Hope your on ramp class goes well. Wish I had the opportunity to participate in one!
Tim - "...Thanks Good buddy! The Open WOD was fun and another example of just how great CF is for exposing our weaknesses! Your WU routine is inspiring to me and I look forward to all your posts as they too inspire me to ''do more"!..." Thank YOU for the kind words! Actually, my warm ups are usually what the young Captains and "LT"s come up with! ;) They get alot of the WU stuff from the CrossFit Journal. As one T-shirt says "Our warmup is tougher than your workout!" :D I'll pass it on! All you folks on the Open WOD 2 have been fantastic!! I feel like a wimp!! ;) [B]WU:[/B] Tried to do some of the stuff Carl Paoli discussed in the [URL="http://gymnasticswod.com/content/gwod-crossfit-games-edition-week-2"]Gymnastics WOD[/URL] Sit ups skin the cats [I]Tough! & Scary!![/I] Squats Jumping without the rope [B]WOD:[/B] Games WOD #2 15 Min AMRAP 9 155# Dead lifts 12 Push ups (hand release) 15 24" Box Jumps 5 rounds & 5 dead lifts (I think) [I]The box jumps were my goat on this one! the push ups were sort of a rest but were over TOO fast! As Tim said, "...The Open WOD was fun and another example of just how great CF is for exposing our weaknesses!.." Too true!;)[/I] |
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William, thanks for being such a great cheer leader.
The two weeks off for another cold and gunk have shown their stuff and left me really taxed this week getting back into things. Dropped the met-con and just did some assistive work on the Wendler progression. DL: 5X 315, 365, 415. Performed the latter more like 3-1-1. (I forgot my sheet sheet for the gym and the last weight was 90%, not the planned 85% Leg Presses: 10X 315, 365, 385. 4X50 foot lunges w. barbell in OH position. |
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[B][U]April 1[/U][/B]
Welcome Wilfredo! Tim, Jack and William, good efforts on the games workout. 312 is a great score Tim! Nice way to taper for your half marathon :rofl: Welcome to the club JJ. [U]Swim[/U] 15x100 yds ~30 sec RI (mostly 1:36-1:39 pace, a bit slower at first as I warmed up), then, [U]Run[/U] 2 miles (mostly around 6.8-6.9 mph to keep my HR at around 135) Stretched I'm feeling pretty sore from the Abbate, particularly my triceps from the C&Js. Generally achy all over. Took me a while to loosen up in the pool today. Hopefully I'll feel better tomorrow because I want to try games WOD #2. |
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Thank you all for the welcome. Feels great already. Reading the WODs on here is definitely encouraging. You guys are amazing.
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Welcome Wilfredo!
Im still not sure I understand the Open, if you do a wod at your affiliate, they have to video and post it?? |
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welcome wilfredo. you will do great at you foundations class and then it will be full speed ahead.
the rest of you wow you are just like engerizer bunnies. you keep going and going and going. yesterday it was games wod at the box and there were some spanked people at the end. me i got a modified games wod 9 135 lb back squats 12 lunges 15 24"box jumps. 5 rds...plus 9/12/12 for a total of 213 i wish i could have done the games wod because mine had no break for my legs. after a few beers last nite i jokingly e mailed my coach saying i did not think that i did enough leg work last and that could he ramp up the leg training as i was beginng to feel like we did not concentrate enough on lower body work. his response was that yes he would be more than glad to acomidate my request. i should know by now not to make jokes at my expense. |
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Welcome Wilfredo!
Tim!!!! 312!!! Awesome!!! Taking a few days off. I tweeked my back last night. Bummer. |
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[QUOTE=Deb Borbone;921538]...Im still not sure I understand the Open, if you do a wod at your affiliate, they have to video and post it??[/QUOTE]
Deb - You just have to go to a Crossfit Affiliate & have some one judge & verify your score on the WODs [U][B]OR[/B][/U] you can video tape your self per the guidelines/suggestions on the website & post it to the web site. If your affiliate video tapes you WOD, I suppose that's good too! :shrug: [QUOTE=Pat Quigley;921473]William, thanks for being such a great cheer leader. ....[/QUOTE] No problem! If we were in the same Box I'd like to think we'd be cheering each other on!! (& hating each other's guts while we were in the middle of the WODs! ;)) Cliff - Watch that drinking & e-mailing!! ;) [B]WU:[/B] 600m run Tried some "Skin the Cat" on the rings. 200m run 30 sec Hollow Rocks 10 push ups (hand release) 30 sec Hollow Rocks 10 air squats 30 sec Hollow Rocks 10 shoulder shrugs in push up plank position 30 sec Hollow Rocks 10 Air Squats 10 PVC pass throughs 30 sec X 2 PVC push downs [B]WOD[/B] 3RFT: 400m run 15 75# Squat Snatches 9 Hand Stand Push Ups 19:20 [I]The runs were brutal. (Except for the first.) My form for the snatches was bad, but I was lifting the most weight in the class! So, I don't feel too bad about my time! Just glad I did NOT do McCluskey yesterday! The WOD's in the early part of the week went well. The one's at the end, not so much. But that's CrossFit! :D[/I] |
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3/31 WOD
Power Clean: 2-2-2-1-1-1 115-135-145-155-165-175f-170* 170 is a PR! :kicking0: Followed by 2 Rounds of: 700 M Run (Beach Run) 1 Minute Rest 1 Round Max Pull Ups 2 Minutes Rest. 12:something; 17 and 12 pull ups. Too tired to tackle this WOD at 6 am but it looked so fun I had to come in at 5:30 pm. Very interesting observations. I was [B][I]extremely[/I][/B] caffeinated and generally warm and wide-awake for this one. I had been stuck at 155#-160# for cleans for about a year. This time, because I was so energized, I was ready to do anything. I had only ever done 165# clean once before and this time it went up easily (although my back swayed pretty significantly on the catch). I failed at 175#, but threw 170# up pretty easily. Had these been squat cleans, maybe the 175# would have gone up. Also, we revolted at running the 700 meter beach run because it involved crossing Yanonali Street with lots of traffic, so we did 800 meters (twice around the block) instead. Pull ups were slightly disappointing. Re caffeine, I spend my entire life under its influence. If fact, the only time drinking coffee is not the first thing I do in the morning is when I Crossfit at 6 am. Given that caffeine affects me so much, I have felt like I am cheating a little to use it before a WOD. However, having been assured that it is not a banned substance, I see more caffeine in my future before 6 am WODs. 4/2 WOD "Open WOD #2" AMRAP 15 9 Deadlifts (155#) 12 Push-ups 15 Box jumps (24") 7 rounds + 9 deadlifts + 15 box jumps = 271. Malzone judged me, so my reps were all legit. Very happy with this performance. The Claw |
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[B][U]April 2[/U][/B]
10 minutes of jump roping 10 minutes of dynamic stretching and mobility work Some deadlift, push up and box jump warm-ups [U]Crossfit Games Week 2 WOD[/U] Complete as many rounds and reps as possible in 15 minutes of: 155 pound Deadlift, 9 reps 12 Push-ups 15 Box jumps, 24" box [B]9 Rounds + 9 DL + 12 push-ups (345 reps)[/B] Was hoping for 10 rounds, but messed up my pacing a bit. Started out below a 1:30 pace/round and eased up a bit because I was starting to feel tired during the BJ/DL combo and thought I had more time in the bank. After round 5 I checked the time and I was over 8 minutes and realized that I had messed up. Anyway, the push-ups were very easy, the box jumps were tiring and I did start to feel the DLs as the workout progressed. Everything was unbroken but the box jumps toward the end, where I took a very quick break between reps 10 and 15. This WOD is all about willpower if you want to post a high score. |
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Jim, great performance on the WOD.
At Tribal Crossfit today, did an unusual combo as warm up. Three rounds w. one minute rest in between: 10 tire flips, 20 shots w. sledge hammer, row 250m. 50 Hollow Rocks Reps. Strength: Overhead Press: 5X135,145,160. |
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Pat, great to have you back! Looked like a fun WOD!
JIM C. NICE work on WK #2, Ditto on the pacing, wish I had time to give it one more go, Felt ok doing almost 9 rds on my first attempt. (surprises me how few 55+ athletes even attempted the wods? Saved my strength for tomorrow 1/2m. It will be a good test WOD for today was stretching and MASSAGE! |
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Tim, good luck today with the race!!
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Thanks Will. So they trust the affiliate to judge and score? I was wondering because I didn't see any of our people's WOD's in the videos :( ... Kinda missing the Redshed.
[B]4_3_11[/B] Yoga, foam roll, SMR & stretch. And a mineral bath later! Gotta start working in some metcon, mine is met-GONE from concentrating on lifting. ;) Probably sooooo suck at CF right now! And, got that Warrior Dash in June. |
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4/3
#2 games open WOD 8 rounds 8 DL m/56/180 good thing step up box jumps are ok |
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Nice PR Claw! Over your weight is excellent!
[B][U]April 3[/U][/B] Ran 8.42 miles 1:18.23, HR in low 130s Kind of hilly. Felt good. |
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Jim Colby,
0500 came early this morning but Praise God, we got the Only 2nd dry day in 33 days and the starting gun temp was 40 calm wind! I finished right on my planned pace (for my first 1/2 marathon attempt) [B]2:10:15 sec--9:56m/m[/B] pace My HR stayed at 158 average (climbed briefly to 175'sh on the hills but I was able to recover quickly on the flats and make some up on the downhills (I was so thankful for changing to a mid sole/Pose style running and the "Karhu"-race ride flats worked great! My calves held up great (only soreness is in the hamstrings and hip flexors (so as I understand it) I must have been running fairly good form (for a newbie) I kept well hydrated with with Electrolytes and water with some "caffeinated GU" I finished about midstream out of 1885 finishers and only 6 men at 58 or older bettered my time (some of those that were "real" runners are amazing!! John B! good work on the #2 WOD! I don't know how I finished up the week in the standings (as I can't even get on the site)---must be swamped again Back to the Box tomorrow to get limbered up for this weeks Open WOD!!! |
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Congratulations Tim! That is a commendable performance. !3.1 miles is no cakewalk! I can only imagine, since I've never run that far. You're really coming along with your results in general. 312 on games WOD #2 would place you well in the 55-59 age group.
:highfive: |
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Jim Colby,
Thanks, (I have plenty of room above me to shoot for and I am looking forward to the challenge!! My wife just reminded me that I am certifiably "Nuts" :thanx: When I told her I was going to get up and go to the box at 0630 tomorrow (to get loosened up) so to be ready for #3 WOD on WED!!! and as well informed her that I am going to start riding the 25mile RT on the Bike starting next week (in prep for my first road ride (double Century) in July from Seattle/Portland:evilsmile Heck the one thing going for us over 55 we get the "senior discount" served right up when we walk in to the greasy spoon with either compression tights on or padded Bike tights! :D You would have no trouble with the 1/2 (looking at your amazing training discipline!) Wishing everyone great success (no matter what their goals are) |
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Well Tim, I will find out on May 15th! Half marathon here in Motown NJ. Really busy at work and with my volunteer work at the Y. Hard to find time to train properly. We'll see how it goes. The real season starts after May 15th, so I better get serious soon.
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Jim C,
To quote my CF trainer--"you will do fine" as our CF training is "not sport specific" but will surprise any athlete that has previously trained "sport specific" The weekly WOD's do an awesome job of getting us prepared (the only variable that I discovered is the many "un-resolved" injuries that I didn't properly Rehabilitate? IE: my pinned together ankle that is 'temporarily' limiting my range of forward motion. (I would love to spend a little time with a "Pose" coach and get some instruction on getting more efficient. My right ITB is really tight and after about 8 miles I could feel it affecting my gait. Went to the Box this morning (still sore) but not "hurt". Did a good 1/2 hour of Mwod and jump rope/rowing.---then did our alternate WOD: 5rds for time 5-BS-115# row-400m Time: 11:42 I feel really good, and look forward to posting a score on WED for the Open #3 |
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Claw - Congrats on the PR!! Also, KICK@$$ on Open WOD #2!! Coffee in the mornings before a WOD has always worked for me!
Jim C - Real Firebreather stuff on the Open WOD #2!! Good WU that paid off well in the WOD! Agreed Tim on wanting to try the WOD again after seeing everyones' rounds! (We should be doing that at the end of the month!) Pat - Love your overhead presses! Impressive!! Deb - Yeah. I look at it like a point of honor. You're not doing the athlete you're judging a favor if you cut them slack. It'll show up later. John B - Great stuff on Open WOD #2!! AND with step ups! I'm not sure they're any easier! Tim - Congrats on the half marathon!! They are brutal!! Sounds Like CF helped real well! [B]WU[/B] WOD set up 10 air squats A LOT of stretching [I]especially the groin!![/I] [B]WOD:[/B] 3RFT: 150 ft Sled Pull (135#), Sandbag Carry 150 ft (50#), 10 Burpees (Yay! Burpees!), Sandbag Carry 150 ft, Sled Pull 150 ft, 10 Burpees (Yay! Burpees!) 12:30 & change! [I][B]WHAT A BLAST!!![/B] It was rainy & nasty & windy!! During the last half of the 3rd round, I was so disoriented, I didn't know whether to grab the sandbag or pull the sled! :confused: As my instructor said, " When in doubt, do Burpees!! (Yay! Burpees!)" We had so much fun with the WOD & a couple of "the Girls" had their 1st Rx'ds!! Cool!:cool:[/I] |
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Some epic numbers on WOD #2, congratulations Colby, Burch, and Tim! I'm definitely sucking hind you-know-what on this one.
Thanks also for the kind words everybody! Rock on WOD #3! The Claw |
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Your a Bad man Claw to throw that much overhead, good job
4/4 DL 6@95 1@225 1@315 1@365 1@395 F@405 5x10 good mornings 10@95 2x10@115 2x10@135 WOD 5 rounds run 200m apx max squats @225 1st 3 reps rounds 2 thru 5/5@225 1:00 rest between rounds m/56/180 |
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John B,
That DL weight is awesome!!! I am believing for 350 and your Load is certainly inspiring!! You all are what makes CF what it is (just Stinkin FUN STUFF with GREAT FOLKS! William, You got me laughing with you on the "confusion" (sounds like my normal state of mind)!!! This weather around here makes me glad I live on a hill (we have only had 2 days of "partial sun" in the last 45! The grass is the back yard is so deep I am going to put in a CL ad for a goat!! Couple things are really starting to **** me off! What is up with the way they make frickin blue jeans now a days? so I went from size 38 to size 32 loose and the distance between the crotch and the top of the belt loops only has the darn things half way up over your A#%!!! Can't hardly get the darn things over the Quads/Hams-- and they want $30-$100 for britches that are half worn out and don't fit!!---(sorry for ranting):ranting2::ranting2: Back to the Games, I still love the format and so much look forward to Tomorrow and the announcement of WOD #3!! (Taking a Rest day tomorrow)--for real this time so to truly be fresh on Wednesday Morning!--Good Luck to everyone!! |
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04.04.11
Wendler 5/3/1, Month 2, Week 4 (De-load Phase) Dead Lift Day DL 5x135 5x175 5x205 WOD/CASHOUT 25 alternating arm k-bell swings @ 35# :60 plank 1000m Row 10 GHD situps 1/4 mile run 10:05 (BTW, in case I didn't post, it my target 1RMs for next month will be: DL- 345 BP- 245 OHS- 125 Big gains this month, most likely due to Wendler's advice to start light) |
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Tim--great running.
Bill, great performance on a very difficult WOD. Mobility work for legs, hips in prep. for squats. 10 min. walk on treadmills. Strength: Back Squat: 3X 245, 285,315(6R). "Diane" 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Post time to comments. Scale: toes on Smith machine bar. 7:28, not a PR. |
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[B][U]April 4[/U][/B]
[U]Swimming[/U] 3x500 yds (9:10, 8:59, 8:50) |
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4/5 WOD
4 Rounds for Time: 35 Squat Jumps (full squat) 10 Burpees 20 Jump Lunges 30 Second Accumulated L- Hang 19:56. Squat tuck jumps turned into two movements, tuck, then jump. Burpees legit. Jump lunges also turned into two movements, jump to standing, then lunge. Legs bent on L-sits, but I was able to do 3 of 4 sets without a break. This was long! Started with bonus: Max double unders in 2 minutes. 124! Very happy! Left my new rope at home so I borrowed Hogans.' It was a little short so I had to hold it with my fingertips at the very end of the handle, meaning my hands got tired first. Pretty sure I made my Elite Goal of 40 consecutive, but I will wait until I'm sure before I check it off the list. The Claw |
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[B]4_4_11 Monday[/B]
Warmup [B]Sn+Sn Press+OHS (blocks)[/B] 20kg/2+2+2 (3) [B] Snatch Blocks[/B] 25kg/3 (2) 30kg/3 (2) 35kg/2 (4) 37kg/2 39kg/2 (miss, miss) STILL trouble with the catch et al. 35kg/2 (2) Nothing difficult or even remotely heavy! Think I have a mental block w/snatch, not even thinking about the lift, I'm SWEATING thinking about all the things that could go wrong!!! Really getting tired of this and need to snap out of it. For the first month or so I was making steady progress - it was better when I knew less, now I'm going backward on the fast train. Pretty soon Ill be reduced to sets with pvc!!!:crybaby0: [B] Front Squat[/B] 25kg/4 (2) 30kg/4 35kg/3 (2) 40kg/3 (3) 50kg/1 (5) this has gotten a LOT better. [B] Pushpress[/B] 25kg/5 30kg/5 35kg/5 (4) |
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Nice Deb!
Sorry I've been MIA gang. Flew out to San Jose and went through the CF-L1 course. It's done, I passed. I'm convinced I was the oldest there, but I represented us well. :D [B]4-5[/B] "Michael" 3 rounds for time 800m run 50 hip ext. 50 sit-ups 26:35 |
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great weekend. caught up on tons of sleep.
at box last nite 8x2 green banded 175 lb back squats then my coach said i could spend the last 20 minutes of class streching, good mornings, lunges ect. i think i about knocked him over when i asked if i could go for a 2 km run but after he picked his jaw up off the floor he said sure. i know my dog sure was excited once she got over the shock of having to run with me as it was something she had never done in her 9 years of being with me. weird for me but i found i actually enjoyed trail running. just maybe i might have found something to replace mountain biking? great work everybody on all you do. you certainly help keep me on the right track. |
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Tim - To have such problems!!:rofl:
John B - Way to go on those DL's!! John J -The Wendler stuff seams to be working for you!! Pat - Awesome Diane Time!! Can't believe it's not a PR!! Claw - Awesome WODs! Especially on the DUs! Deb - Don't sweat the snatches, I still hurting from Saturday's WOD! You're doing great! Michelle - Glad to see you back! Congrats on the L1!!! Cliff - Sounds like a fantastic weekend!! I LOVE trail runs! Jim C - Always like to see your swimming workouts! [B]WU[/B] Pass throughs squats with PVC (overhead, back, & much of the mobility WOD stuff!) Pigeon stretches Mobility lower arm stretching [B]WOD:[/B] 4 RFT: 7 Jumping Muscle Ups 15 225# Dead Lifts :eek: 30 walking lunges 24:19 [I]Slow as hell! Had to break up the DLs into subsets of 2 & 3. (1 in the last round!) Tried to keep my MU pulls close to the chest which helped [B]ALOT!![/B] Especially with the bit of tennis elbow I got from doing those snatches wrong. I like the DL's, but they are killers! All in all, not a bad WOD! Cleans & Jerks in in next open WOD!!:yikes:[/I] |
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[B]4_5_11 Tuesday
CROSSFIT[/B] Warm-up 3 rounds: 3 heavy bench press/1:00 mobility wod sit 5:00 foam roll [B] WOD[/B] For time: 21-15-9 ohs - 95# (55#) burpee barbell hurdle [B]12:08.[/B] THIS FELT GREAT!!!! I was happy with this, deep OHS like they taught me at Oly. At the very end w/fatigue my sets broke because forgot to tuck my butt under my shoulders, keep my knees out and squeeze my butt.. 55# for upper body now is like a nothing weight, I've def gotten stronger. Used 95# for bench, not really heavy could've done more. Burpees, OMG. Sucked. Gotta start that up again. |
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3x3 weighted good mornings 130-150-170
and then x3 30 lunges 20 roman chairs 10 24" box jumps 7:04 and the box jumps after the roman chairs were such a delight. 3 of the last 4 days at the gym i swore i could not feel worse after the last work out and yet each new day sucks worse than the last day. |
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