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been injured but registered. did 13.1 score 121

yippee

h

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great job on 13.1 guys and girls

after seeing the aftermath in the gym today i am glad i am only doing lower body work for a bit

tonite

3 x 60 yards with 45 lb plate on sled and 20 lb ankle weight each ankle

forward, backward and side step each side

was very glad it was over. this was one of the worst sled workouts i have done to date.

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@Jim
Yes, driving the green or laying up does describe so many of our dilemnas...

Saturday March 9, 2013

Feeling worked from 13.1 yesterday.

Going to a nutrition seminar today, then walking around the farm and playing in the barn with the kids.

Walking and stretching and playing today will be just right. Skills (dubs, hspu) and mobility and a light wod will be just the ticket for tomorrow...

[url]http://jtkalnaynovels.wordpress.com/2013/03/09/crossfit-13-1-a-day-later/[/url]

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Welcome back Helen
Great work on the open everyone

3/9
Gym put on a fundraiser this morning for breast cancer

the event was a 1 mile run with whatever time is left out of 20:00 to hit a heavy deadlift

6:34 / 425#

for a 4th place finish

m/58/183

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jim you are right on that...jt thanks for that little gem

funny how over life that applies and yes there are certainly many times i should have layed up in my life..my life certainly would not have been near as interesting as it has been

this morning with the sun coming up in a blue sky over the mountains

1600 m. walk backwards 45lbs on sled

have a great weekend everyone

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Hello friends,

Haven't been here for ages but always think about all of you "Masters"
It is great to see alot of familiar faces still posting their progress and encouraging others.
As for me I have been so busy with Ministry commitments and "wesseling" with the grandkids (along with 4-5 days of Crossfit and a running) that i haven't been able to get to the boards very often.

The good report is I made a MAJOR GOAL this last year that "I would not get hurt" doing silly stuff and I succeeded!!--My wrist injury two years ago is now healed about 90% (still can't hold a false grip on the the rings:mad:) my shoulder separation is healed 100% and I have been concentrating on upper body strength and shoulder mobility and it is paying off big time (Patience is a virtue)
I was determined to again compete in the Masters division 60+ this year and Friday managed to get 146 total reps in 13.1 (goal was to make it to the 3rd round) fell a little short but was excite to be able to only get beat by (2) of our young ladies and only one of them was "Pregnant" :pepper:
Today is rest day and wishing all of you great success in all that your are doing

Be Blessed!

Tim R:thanx:

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3/8 5+ Bench
WU:
Row 1000; hip mobility
Pullups 6, 8, 7
Bench 45 X10/ 90, 115 X5/ 135 X3
Lift:
Bench 150, 170 X5/ 195 X4
Assist:
DB Rows 52# X3X15
Push-ups X3X15
First time I didn't make the advancement on Wendler; will reset my bench weight

3/9 5+ Squats
WU:
Row 1000m; high knees butt kicks; hip and t-spine mobility
Back squats 45 X10; 95, 115 X5/ 140 X3
Lift:
Back squats (12" box) 150, 175 X5; 200 X6
Assist:
Back squats 115 X2X10
Snatch 30, 45, 55, 60 X5

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Awesome work on 13.1 everyone! Helen, Tim, Welcome Back!! Been thinking of you guys!!

JT - What great deal of meat you've given us to cogitate on!! ;)

After a week and a Friday when I had to give up anything CrossFit because my Anatolian Sheep Dog pulled a stitch & bled all over, I did 13.1! Aside from the Snatches and Burpees (Yay! Burpees!!), I wonder what the fuss was all about!!:rofl: Finished with 149 in a squat gasping for breath!! If I'd been a little more efficient, 150+ might've been doable!

Everyone NEEDS to check out John Burch's Video on the games site to see how it's done!! Awesome job, JB!!

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great work John.
146 !! woohoo Tim thats fantastic.

Wiliam.. you mention Anatolians.. working as guardians I assume?? I have maremmas here in queensland guarding my sheep and goats..
Congrats on 13.1 149..lordy that 150+ was just a short gasp away.

Today:
7rnd
12 Thruster 25kg ( scaled to 15kg bar 6 thruster, 6 push press)
9 toes to bar (scaled to knees to chest)
200m run with 6kg med ball ( could not find a reason to scale this one LOL)
time 24:39
then 70 burpees ( part of a 100 day burpee challenges )
and 1 hour at my local gym in support of my friends fitness journies.

H

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Welcome back, Chaplain Tim!

Epic posterior chain soreness subsided enough thanks to fish oil and
massage . . .

03.11.13
WENDLER MONTH 1, WEEK 1

WARMUP
OHS w PVC

SQUATS
5X145
5X165
8X200

CASHOUT/ACCESSORY
Uphill walk
3 Uphill Sprints (:15 @10 degrees @9MPH)

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Good to hear from you again Tim!

3/9 WOD

Redo Open WOD 13.1
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

101.
I got one snatch at 135# with about 5 seconds to spare! Went super slow to save energy for the 135 snatches, time after 75# snatches was 9:28. I had about 4 minutes to get the 135 snatch. Four or five missed reps before I got it. Really pressed it out!

Claw

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3/11 WOD

A1. Backsquat, 20X1, 2-3 reps, 4 sets, 1:30 rest
225-225-225-245
Depth issues on first set, probably later sets too but nobody said anything. I tried to get deep enough. Bar felt really heavy today.

A2. Ring Pushups, 20X2, AMRAP, 4 sets, 1:30 rest
17-12-14-10? (Time running short, kind of rushed the last set)
These felt heavy today too.

B. AMRAP 15:00
10 Turkish Get ups (5R/5L) (25# dumbell)
20 Weighted* Box Step ups (10R/10L) (2 25# dumbbells, 24" box)
30 Situps
2 rounds + 10 TGU's + 2 step ups.
TGU's took forever, even with relatively light weight. Stepping up 24" with 50 extra pounds no joke. I needed second leg assist to get all the way up on all reps.

Everything slow and heavy today, probably still gassed from doing 13.1 on Saturday and losing an hours of sleep with change to daylight savings time.

Link to whiteboard (WFS): [url]www.flickr.com/photos/93561498@N00/8549606438/[/url]

Claw

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Welcome back Helen and Chaplain Tim.
Thank you William But it looks like I came up about 17 reps too few, the guys at the top are tuff to catch if that ever happens for me, But I will keep at it
3/11/13
20:00 EMOM
5 SDLHP @ 75
3 bar facing Burpes
5 Push Press @ 75

Gasser

m/58/183

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welcome back helen and tim....glad you guys are well

this weekend meat fest was a huge sucess....60 people....lots of meat and laughs and raised about $200 for the gym's community fund

today met with surgon. she was happy with my rom and progress 11 days post surgery....4 1/2 more weeks till the next meeting and if all goes well she will o.k. me for weighted movements

tonite 2 k.m. sled pull 65lbs on sled

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Tim and Helen, welcome back.

Back Squat day

5X240,275,315
4X10' Lunge w. 2X35 DB's
3X5X185# BS w. chains
3X5 GHD Back ext/sit ups.

Working w. chiropractor to repair pec. from last week.
Doing the Whole Life Challenge thru Tribal. Diet sodas are gone.:pepper::pepper::pepper:

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Tuesday March 12, 2013

Kili Workout

1.5 miles at 15% on the treadmill in 59 minutes.
1 round of the stairs (10 stories) in just under 5 minutes.
5 minutes of holding a goblet squat and stretching the lower back.

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4 x 50 to a 16" box squat while wearing oversized west side barbell belt and connected to a purple band streched across squat rack.

first 130 or so were not to bad the last 70 sucked

then

with weight belt on a purple band over weight belt and standing with each foot in each loop of belt walk in place for 5 minutes.

took me about 30 seconds after i was done to actually want to try and walk anywhere.

not a real plesant way to spend 20 minutes tonite

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yesterday:

the farmers sled pull:
1 dead 65kg ewe 300m to burial plot ( after wading waist deep into dam to retrieve said ewe.)
80 burpees
35 min cardio.


today:
warm up 2 rnd
calf stretch
samson stretch
200m run
10 squat
10 push up
10 3 sec bridge
10 kip swing
200m row

WOD
4 rnd for time
21 KB swing ( 24m/ 16 f) scaled to 12kg russian swing
12 pullups ( 6 strict, 6 hard jumping ie from 20k plate on floor)
400m run alt with 400m row

19m26s... thought i was actually about to be ill.

H

what will13.2 bring for us????

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03.13.13
Wendler 5/3/1
Month 1/Week 2
Dead Lift Day


WARMUP
Suitcase DL's

DL
3x225
3x255
4x285

ACCESSORY
Tabata Situps


Anyone else look at the main page WOD today? 185 pound overhead walk? WTF? LOL.

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3/13 WOD

A1. Deadlift, TnG, 3 reps, 4 sets, 1:30 rest
225-265-275-275
Stayed at 275 since Baker pointed out my back was pretty rounded on first set.

A2. Ring Dips (Kipping), AMRAP (1 sec rest at top), 4 sets, 1:30 rest
13-10-9-8
Thought I lagged it a bit on the first set. Kipping helped.

B. 1000m Row FT
3:52
About 1:52 pace to start, then slowed to about 2:00. Three seconds off my PR.

Legs still pretty fried from back squats on Monday and deadlifts this morning. Don't think there is any way to improve my 1K row time other than be willing to embrace a bigger suck. I am going to start ProAnox twice per day and see how it works. This should be a good time to test since I have been working pretty hard on WOD's lately.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8555339536/[/url]

Claw

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Wednesday March 13, 2013

warmup:
5-10-15 x 3 of
strict pullups
HR pushups
kbs

strength:
5-5-5-5-5 deadlifts
135-185-235-285-335

metcon: AMRAP 15 minutes
3 x thruster complex (squat clean thruster, hang clean thruster, back rack thruster)
5 x ring dips
5 x box jumps (12, 18, 24, 24, 12)
5 rounds plus 3 thrusters

Note to self:
CrossFit on the day after a couple beers is much harder than CrossFit than on days after no beers...

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Cliff, if you have a video version of the workout, I'd like to see it! Just could not visualize all the gear and the weights!

Bench day. 5 days after tear a pec and getting some chiro. treatment.

Negative Bench: lower for count of 5. 3X95, 3X135
Bent rows: 5X10X95
Dips w. assist of heavy band
Overhead presses: 5X10X95
BP: 3X10X90 with chains.

Lots of stretching before, after, and in between.

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helen...that sounds like a nasty wod. esp. after having to wade into damn to get said ewe.

pat....fortunatly for all no video exists nor with any luck will it ever exist...at least if i have any say in the matter:D

tonite

4 x 40 45 lb on the sled - pull

forwards-backwards-L sidestep-R sidestep

then

standing on a purple band then around neck good mornings 100 unbroken

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Awesome work guys!!

[B]Still at the base Globo:
WU:[/B]
.55555558mi run
100 SUs
DU attempts
10 Push Ups
10 Squats

5 Box Jumps on the Biggest Box in the Globo!!:pepper: Fist time in over two years I was able to do it!! It was awesome!!

[B]WOD:[/B]
Skill Work:

Clean and Jerk

then,

3 min AMRAP:

10 no push up burpee box jumps 20″

10 power clean and jerk 95/65 [I]Did 95#[/I]

Rest 3 min

3 min AMRAP:

10 deadlift 185/115 [I]Did 185#[/I]

10 burpee lateral hop over bar

Rest 3 min

3 min AMRAP:

15 power clean 135/75 [I]Did 135#[/I]

15 box jumps 20″



Score = Total of all three AMRAPs

65

[I]This went pretty well, especially on the DL's & the Power Cleans.[/I]

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Thursday March 14, 2013

Rest Day

very easy lower back, hip, ankle, calf, and shoulder mobility work.

mental programming for 13.2

[url]http://jtkalnaynovels.wordpress.com/2013/03/14/dear-crossfit-13-2-keep-moving-and-dont-rupture-your-achilles/[/url]

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3.14.13
Wendler 5/3/1
Month 1, Week 2
Bench Press Day

WARMUP
20 pushups
20 PVC rollovers

BP
3x160
3x180
5x200

ACCESSORY
Tabata Planks, alternating 1 arm, 1 leg off the floor

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Thursday March 14, 2013

Got in a couple of hours volunteer coaching this afternoon. Very rewarding to see a woman go from zero dubs to ten dubs. Which reminds me... Jeff? Are you speeding up your hands???

Did I mention I will be stepping up and stepping down in 13.2?

[url]http://jtkalnaynovels.wordpress.com/2013/03/14/dear-crossfit-how-im-going-to-step-up-and-step-down-during-13-2/[/url]

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JT - Word!! As someone who's torn an Achilles Tendon (albeit the "right" way (Parallel to the leg!) :D) being careful is the way to go!

[B]Still at the base Globo:
WU:[/B]

.555556mi run
100 SUs
2 rounds:
10 push ups
10 air squats

[B]WOD:[/B]
Find 3 rep OHS:

135#

then
3RFT:
12 OHS @ 100#
6 TTB
12 DB Thrusters (30#)
6 Chin Ups

11:21

[I]Tried 145# & 155#, but could not get low enough. Got to stay TIGHT! The metcon was 5 rounds, but my knees were killing me through the squats and thrusters and my elbow was hurting with the chip ups. :mad: Took discretion being the better form of valor & ended it before getting hurt any more.[/I]

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Games 13.2
186

( aimed for 150+ ) very pleased.
stuck to my plan and got a better score than i had thought.

H

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3/15 WOD

Open WOD 13.2
10 minute AMRAP of:
5 Shoulder to overhead, 115/75 lbs
10 Deadlift, 115/75 lbs
15 Box jump, 24/20 inch

201 reps.
All sets straight through, step up/step down. Honestly do not think I could have gone any faster. I will bank this one, no redoes for me on it.

Claw

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William, found that I can do box jumps if the landing is soft. We have a gymanstics half moon. On its side, it's about the same as a box. Found that I can jump on it without knee pain.

Deadlift day.

5X315,365,405
5X5-10 seat Good mornings w. 2X35# KB's
5X10 TTB
5X5 DL @275 w. two sets of chains for speed strength

Chest rehab:
5X5 135 Bench working negative for 5"
5X10 95 Bench w. two sets of chains for speed strength.

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Friday March 15, 2013

13.2

169!!!!!!:pepper:

Couldn't be happier. Now if I could just regain feeling in my legs...

[url]http://jtkalnaynovels.wordpress.com/2013/03/15/dear-crossfit-13-2-what-a-difference-a-week-makes/[/url]

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Congratulations to everyone on their Games results.

Welcome back Chaplain Tim and Helen.

3/11-14 Skiing
1 day at Breckenridge, 1 day at Vail, and 2 days at Keystone. Skiied everything: bumps, trees, bowls, a powder day and groomers.
Approximately 112K feet of vertical over four days and 36,700+ yesterday.
Took a hard spill late Wednesday that was apparently pretty spectacular. My skiing buddies said they wished they had a video of it. :yikes: Left shoulder took a good shot and is still pretty sore; doing overhead presses and rows with moderate weights to get it back to normal.

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alden...sounds like a rough 4 days eh? good thing you have to go back to work to recover...always a sign of a good holiday

tonite....one of the few times i ever felt like quiting a wod in over 3 years

100 purple bands hamstring curls
5 x 25 ghd sit ups
800m 45lb sled pull with 20 lb weight vest and 20 ankle weight each leg

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For me the Open 13.2 is in the bag:D

After being axious as to my ability to do the work suffering with a head cold I decided to give it the best I could. Went to the box at 3:00 to stretch and warm up. I CAN'T THANK MY COACH ENOUGH FOR NOTICING THAT I WAS SLACKING ON GETTING MY ELBOWS HIGH AND RACKING THE WEIGHT EVERYTIME I BROUGHT THE BAR DOWN FROM OVERHEAD!

After scoring for a couple friends I set up the bar and gave it all!
Managed 8rds +1 shoulder to OH and felt good afterward!

Trust all the rest of you had as much fun with this Cardio speed test!:o

Tim

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great work tim

today in the cold heavy rain, hungover from a buddies wedding last nite 1600m. 45lb sled drag.....nothing exciting about it just a slogfest!!!!

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Sunday March 17th, 2013

Skills work, Karen, and coaching

[url]http://jtkalnaynovels.wordpress.com/2013/03/17/dear-crossfit-friend/[/url]

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03.17.13
Wendler
Month 1, Week 2
Squat Day

WARMUP
Uphill walk/jog
OHS w PVC

SQUAT
3X160
3X185
6X210

ACCESSORY
Tabata Front Squat w/Oly bar

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Thanks Cliff,

I was considering doing 13.2 over again today (then I woke up):yikes: I found my traps really tight and not 100% recovered---must be needing to up the (Omega 3's)? I thought I was dosing about right cause the neighbors "cat" was chasing me around the house:confused:

Hope everyone that is doing the open is enjoying it as much as I am, (especially seeing others at our Box achieving more than they ever imagined of themselves)

Tim

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Chaplin Tim - awesome job on 13.2!! You and JB are cleaning clock in the 55-59 Men's Masters Division!!

Pat - You are right about the soft landings on the box jumps!! When I made the best jumps, the landings were soft.

[B]The Ides of March:
WU:[/B]
100 SUs
10 Push ups
10 Air Squats
Box Jump/Tuck Jump practice

[B]WOD:[/B]
1/3 Hamilton:
1000m row
50 Push Ups
1000m run
50 Pull Ups

19:26

[I]Brutal! Felt everything weak in my body hurt on this one! Would've tried the rest of the WOD, but I wanted to saveit for 13.2[/I]

[B]17 March:
WU:[/B]
400m run
100 SUs
10 TTB
Hollow rocks
box jumps

[B]WOD:[/B]
CrossFit Open 13.1
10 min AMRAP:
5 shoulder to overhead, 95#
10 Deadlifts, 95#
15 Box Jumps/ Step Ups, 20" Box

211 reps

[I]The weight lifting wasn't bad. Kept my hands on the bar for all presses and DLs. Tried to keep these going fast. 95# was an easy weight for me.

Went to set ups pretty quickly, so that was my slowest part of the WOD. Even with the step ups were draining! Jumping would've been faster but much more draining! At least I was able to break 200![/I]

Oh, Yeah, 56 Birthday Burpees (Yay! Burpees!!) :D