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Valarie, Perry, & Jim C. - I've tried crossfit endurance WOD's 3 to 4 hours after our box's WOD's. Pretty brutal. The bad thing is that I just can't seem to make the time to squeeze in an additional WOD.
Today was the 1st WOD in almost a week. my schedule has been a mess! [I](And I'm trying to keep a low profile since my weight drops!)[/I] [B]WU:[/B] Pass thoughs & a lot of shoulder stuff. [B]WOD:[/B] 3 min handstand hold 3 min L sit hold 5 rounds Max ring dips with 3 min rest between rounds 6,7,8,7,7 [I]The handstand & L sit holds smoked my arms! This WOD was a lot harder than it sounds![/I] |
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just a heavy gravity day. dragged my a** all day long.
wod 5x10 bench press with bamboo pipe and 16 lb kb. attached with red bands. very strange feeling. then 20 m. shuttles set to some weird beep thing. made about 15 or so laps. on the up side (maybe time will tell) i was one of 10 people from the gym jessie and heather (my coaches) selected for a 4 week food makeover. not sure exactly why i was selected but i agreed to give it a try. it sounds like it will start either by the weekend or early next week. glad i had those bisckets and gravy and grits and shrimp last week cause i don't think they will be on this 4 week makeover program. :D i was on a real quik trip to the states and had to get my fix because i have yet to find a place here in B.C. that serves either. |
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[B]7_11_11 Monday FDU[/B]
No Coaches were there!! Not Roselli, not Giordano not Nick :( I'd have done better with him there but I was happy as heck anyway. He said this microcycle I had to make all my lifts, and I did!! He texted that next time my 45 snatch would be better. I hope he's right! Warmup [B]SNATCH[/B] 20kg/2 25kg/2 30kg/2 35kg (5) 40kg (3) 45kg (2 - had it, left arm bent in my catch & lost it, then clarked it) 35kg (backoff) 45kg got it, slow and ugly but got it[COLOR="Red"] [B]PR[/B][/COLOR] finally (and Justin said Im pulling the bar up to my head) [B] Snatch Pull[/B] 40kg/3 45kg/2, 2, 3 50kg (4) [B]Power Clean off Boxes[/B] 30kg/2 35kg/2 40kg/2 43kg/2 (2) 46kg 49kg [B]Backsquat[/B] (Blairstown) 50kg/2 (6) 57kg/2 (6) the last two doubles I did 53, felt I was losing good form. |
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7/11
O/H Squat 45/65/75/95/115/125 F@135 Romanian DL 5x5 @225 WOD run around BLD 30 push press @95 30 pushup 30 situp run 20 HC @ 95 20 pushup 20 situp run 10 pullup 10 pushup 10 situp untimed m/56/180 Congrats on the PR Deb |
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[QUOTE=Jim Colby;958749][B][U]Sunday, July 10[/U][/B]
Ran 20 miles (3:30, 650 feet of elevation gain, HR avg. 134, HR max 150, distance PR by 2 miles). The purpose the run was to extend my "wall" and not to run fast. The targeted pace was at least 2 minutes/mile slower than my best effort. I'm targeting 9 mins/mile for the marathon in Oct and did 8:28/mile for the half marathon. I ran 4 minutes and walked 1 minute, averaging 10:30/mile. 10:30 might have been a touch fast, but not too far off my targeted pace. I'm not gonna lie, this wasn't much fun. I didn't run until 2:30, so I think it was over 90 degrees. Two 10 mile loops with a nasty little 150 foot climb at the end of each loop. I didn't take much pleasure out of doing the hill the last time around. Overall, the first 10 miles were easy, the next 5 ok, and the last five would not be classified as entertainment. I forced myself to keep walking after this was over and stretched and rolled thoroughly. Showered and had a little nap, during which muscles I didn't even realize I had started cramping.....lol! Anyway, I feel better now. These runs are hard but necessary and worth it.[/QUOTE] You are clearly in the zone. Very tough run, especially in this heat. Don't forget to eat and drink a lot so you don't waste away. |
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[QUOTE=William Hoogsteden;959155]Valarie, Perry, & Jim C. - I've tried crossfit endurance WOD's 3 to 4 hours after our box's WOD's. Pretty brutal. The bad thing is that I just can't seem to make the time to squeeze in an additional WOD.
Thanks guys. It looks like some good training. I'll try it out. |
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For time:
21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping. 27 minutes. |
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[QUOTE=Michelle Simpson;959031]Valerie I know you didn't ask me, but this was my experience.[/quote]
Im new Michelle .. so greatly appreciate all the earned experience that anyone wants to share. So thank you! [QUOTE=Michelle Simpson;959031]I started CF 1 year ago, coming from a basic body building style program 3 days a week with HIIT cardio 3 days per week. I had always trained early am 5 days a week and then a slower active rest run on the weekend. Once I started Crossfit I decided to keep up the 5 days on 2 days off. However, it's been a year now and I'm doing more and more of the WOD's rx'd. I'm 48 and a mid week rest day is starting to become a requirement. Depending on the length of the morning WOD I might do some light cardio later in the day as stress relief if I have time as long as it doesn't cause me to fatigue and start struggling on heavy load WOD days.[/QUOTE] This is pretty much where I am now: 5 days a week, in the morning. My challenge with adding another WOD is that I teach Yoga fulltime ([URL="http://hamsa-yogashala.com/"]own my own studio[/URL]), so its a matter of finding a balance between classes and massage appointments ([URL="http://hamsa-yogashala.com/massage__healing"]I am a Thai Yoga Massage Therapist[/URL]). Currently, there is an added heat issue. Here in GA, the temp by 8am is already in the low 80s. By the afternoon, when I may be free, its 90+. This has got me thinking about bringing out the mini-tramp and working on something inside. Otherwise, I keep my energy level up with green tea, which has greatly reduced the nap time I was doing when I started CF. Mind you, Im still taking an afternoon nap, but only laying down for an hour versus 2hrs pre-green tea. [QUOTE=William Hoogsteden;959155]Valarie, Perry, & Jim C. - I've tried crossfit endurance WOD's 3 to 4 hours after our box's WOD's. Pretty brutal. The bad thing is that I just can't seem to make the time to squeeze in an additional WOD.[/QUOTE] As I say above .. Im looking for a time slot in my day to incorporate one of these. Lol .. appropriately scaled no less! The "3 to 4 hours after" the WOD is the same time frame I looking at. Lol .. the only thing left for me to do is .. 3 . 2 . 1 . GO For It! :p [URL="http://yogacrossfit.wordpress.com/2011/07/12/week-8-day-28/"]For my daily WOD .. it was a strength day .. which Im really starting to enjoy.[/URL] [URL="http://board.crossfit.com/showthread.php?p=959599#post959599"][ Or here ][/URL] |
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[B]7_12_11 Tuesday[/B] Blairstown 167.5# today
warmup 1 Mile Brisk Walk [B]OHS[/B] 45#/3 55#/3 65#/3 75#/3 85# [B]Sn Grip Press Fr Shoulders from the hole (sotts?)[/B] 45#/5 (3) no bouncing [B]Pullup [/B] Deadhang Negatives (10) [B]Shoulder Rehab[/B] Y,T,L w/5# Bent Lateral Dumbell Raise 10#/10 (3) [B]Abs[/B] 50 BF Situps w/15# Waiting on my coach to give me programming so kind of a rehab slacker day. |
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Cliff - love the bamboo with the Kettle Bells attached to them. Tried it on my back squats in an after WOD with a steel bar. Really different feeling. Been thinking of doing that to some weights I have to my Oly bar at home!
Good luck with the eating program!! ;) Perry - Good time on those WODs [B]WU:[/B] 3 x10: Push Ups air squats [I]Did 'em with raised arms[/I] [B][I]THEN[/I][/B] 3 rounds with 1 Pood Kettle bell: 8 Goblet squats Waiter Walk across box (~40 ft), right hand Waiter Walk across box (~40 ft), left hand [B]WOD:[/B] 12-9-6 reps 95# OHS Burpee (Yay! Burpees!) Pull Ups 8:27 [I]Short but Brutal WOD! Burpees (Yay! Burpees!) were the limiting factor! I was one of the 1st done with the 1st set of OHS, But the last done with the 1st set of Burpees (Yay! Burpees!). At least I wasn't the slowest![/I] |
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hero wod "Morrisson" modified
50-40-30-20-10 20" box jump squat w/12kg kb standing ab crunch w/green band from high pull up bar 45 lb bar on back...good mornings 30:06 the eating program is going to be an interesting challenge. i have cleaned up my eating habits hugely over the past year but i know i still have an up hill battle to totaly clean them up. giving up the beer i think is going to be the hardest especially in the summer. |
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Great WOD Perry Dean amazing upper body strenght to finish that WOD
7/12 wu stretch/ air squat walking lunge back extensions and reverse hypers WOD EMOM 20:00 3 power snatch @ 95 3 O/H squat @ 95 2 bar facing Burpees Post push 95# prowler 200' apx, five six trips down and back m/56/180 |
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[QUOTE=Perry Dean Freedman;959410]For time:
21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping. 27 minutes.[/QUOTE] Good time on that WOD! [QUOTE=Deb Borbone;959171][B]7_11_11 Monday FDU[/B] 45kg got it, slow and ugly but got it[COLOR="Red"] [B]PR[/B][/COLOR] finally (and Justin said Im pulling the bar up to my head) [B] [/QUOTE] Deb, congrats on the PR! [QUOTE=Cliff Miller;959680]hero wod "Morrisson" modified 50-40-30-20-10 20" box jump squat w/12kg kb standing ab crunch w/green band from high pull up bar 45 lb bar on back...good mornings 30:06 the eating program is going to be an interesting challenge. i have cleaned up my eating habits hugely over the past year but i know i still have an up hill battle to totaly clean them up. giving up the beer i think is going to be the hardest especially in the summer.[/QUOTE] Nice work Cliff! I could never give up the beer or wine. [B][U]July 12[/U][/B] Cycled 15 miles (463 feet of climbing, 44.17 PR by 1:14) |
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[QUOTE=William Hoogsteden;959670][I]Short but Brutal WOD! Burpees (Yay! Burpees!) were the limiting factor! I was one of the 1st done with the 1st set of OHS, But the last done with the 1st set of Burpees (Yay! Burpees!). At least I wasn't the slowest![/I][/QUOTE]
I like Burpees. Or at least, they are very similar to the [URL="http://yogacrossfit.wordpress.com/2011/07/11/week-eight-day-27/"]Yoga Plavanas[/URL] that I teach in Yoga. Ive mentioned this more than a few times in my blog. Since day one, the peeps I work out with have commented on "how fast" I am with Burpees, and how Im "really good" at them. Being new and not knowing what a good time for them is, I take their word for it. Since these comments though, I have noticed that I am mostly finished with them before others are. [URL="http://yogacrossfit.wordpress.com/2011/07/13/week-8-day-29/"]Otherwise, had a really good WU and WOD today. Feeling really super this morning![/URL] :super: |
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Valarie--enjoyed your blog. I guess there is much crossover between yoga and crossfit at the core.
Strength work: Bench press: 5X190,225, 250. Skipped the assist work for the WOD at Tribal. 6RFT: 50 squats, 25 ring dips. Scale: toes on box for the dips. 24:48. |
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[QUOTE=Cliff Miller;959680]hero wod "Morrisson" modified... giving up the beer i think is going to be the hardest especially in the summer.[/QUOTE]
Good Job on Morrisson! God love ya on giving up Beer! :yikes: ( I think I'd prefer "Morrisson"!) [QUOTE=Valarie Wright;959830]I like Burpees. Or at least, they are very similar to the [URL="http://yogacrossfit.wordpress.com/2011/07/11/week-eight-day-27/"]Yoga Plavanas[/URL] that I teach in Yoga. Ive mentioned this more than a few times in my blog. Since day one, the peeps I work out with have commented on "how fast" I am with Burpees, and how Im "really good" at them. Being new and not knowing what a good time for them is, I take their word for it. Since these comments though, I have noticed that I am mostly finished with them before others are. [URL="http://yogacrossfit.wordpress.com/2011/07/13/week-8-day-29/"]Otherwise, had a really good WU and WOD today. Feeling really super this morning![/URL][/QUOTE] The only way to make Burpees (Yay! Burpees!) tolerable IMHO, is to just do 'em! We did a 100 day Burpee (Yay! Burpees!) challenge last winter ( 1 the 1st day, 2 the 2nd,..., 100 the 100th, "shouldn't I be doing Burpees (Yay! Burpees!) the 101st :D) which helped A LOT! [QUOTE=Pat Quigley;960086]Valarie--enjoyed your blog. I guess there is much crossover between yoga and crossfit at the core....[/QUOTE] Great WOD, Pat! I think so too! I understand Graham Holmberg, last year's games champ does yoga. Jim C & Deb- Good on ya for those PRs! [B]WU:[/B] 500m row 2 rounds- 5 Pull Ups 10 Push Ups 15 Sit-Ups [B]WOD:[/B] 20 Min AMRAP 5 Burpees (Yay! Burpees!) 7 Kettle Bell Swings, 2 Pood [I]Chose "the Wrench", Claw! ;)[/I] 10 65# Front Squats 9 rounds + 5 Burpees (Yay! Burpees!) [I]Rx'd! Just brutal! Burpees (Yay! Burpees!) & Kettle Bell Swings are tough! But I can handle 5 Burpees (Yay! Burpees!) at a time! Was surprised how easy they were from yesterday (But then, I didn't have to do a Pull up with each one! :D)[/I] |
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7/13
shoulder press 4@95 1@125 1@145 1@155 triple bench press 135/185/225 weighted triple pullup @55 @65 @ 75 @80 2@90 3x8 hang clean @135 WOD :90 clean & jerk @95 rest:90 5:00 AMRAP 5 pullup 10 pushup 15 squat straight into 5:00 AMRAP run 80YD 4 HSPU 6 burpee 8 lunge run rest :90 150 jumprope 50 situp 120 jumprope 40 situp 90 jumprope 30 situp 60 jumprope 20 situp 30 jumprope 10 situp last I looked at the timer it was at 22:00 so this was aleast a 30:00 WOD m/56/180 |
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[QUOTE=William Hoogsteden;960220]Good Job on Morrisson! God love ya on giving up Beer! :yikes: ( I think I'd prefer "Morrisson"!)
[B]WOD:[/B] 20 Min AMRAP 5 Burpees (Yay! Burpees!) 7 Kettle Bell Swings, 2 Pood [I]Chose "the Wrench", Claw! ;)[/I] 10 65# Front Squats 9 rounds + 5 Burpees (Yay! Burpees!) [I]Rx'd! Just brutal! Burpees (Yay! Burpees!) & Kettle Bell Swings are tough! But I can handle 5 Burpees (Yay! Burpees!) at a time! Was surprised how easy they were from yesterday (But then, I didn't have to do a Pull up with each one! :D)[/I][/QUOTE] + 1 for Morrison vs. giving up beer! Easy call. Excellent work on that WOD William! That looked tough. [QUOTE=John Burch;960261]7/13 weighted triple pullup @55 @65 @ 75 @80 2@90 m/56/180[/QUOTE] John, impressive weighted pull-ups! good work! [B][U]July 13[/U][/B] 2.6 mile recovery run (289 foot hill in the middle, 22:48, avg HR 130, max HR 142), then [U]quick circuit on trx suspension system[/U] swimmer pull, ab roll-outs, side planks, front planks while pushing up from resting on elbows to resting on hands, leg curls, lunges into high knee step, push-ups/knees to opposite elbow combo, pistol/rear lunge crossover combo, push-ups with hands on trx and feet on medicine ball (15-20 reps per exercise and 1 minute on planks) Stretched |
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[B]Michelle [/B]is back!!! nice snatching. [B]Pat[/B] strong as ever in the heat, along with [B]Cliff[/B](morrison, omg) and [B]Burpee Bill.[/B]
whats the name of that WOD, [B]John B[/B]? Shoulder Toast?? :D Nice work [B]Jim[/B]; you and [B]Perry[/B] could get together for a team comp (youre pbly close enough). I'd pay $$ to watch it!! LOL [B]Valarie[/B] saw the wodyoga blog. Maybe be a little careful w/SDHP - lots of folks wont do them at all, lot of shoulder injuries. Shoulders shouldn't round forward at the top, I guess a lot of times they do when you're rushing. ALL the bar height and drive is from your hips/legs; theres tons of pics of lifts w/bent elbows at extension, it LOOKS like they've used the shrug to move the bar up more, but by that point in the lift, the acceleration is over, the shrug is a natural consequence of accommodating the bar coming up, & pulling your body under. Nothing at all to do with powering the bar. |
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Yesterday: biked an easy 35 miles with a friend. Sprinted ahead a bunch of times to get my heart rate up. Followed up with a mile swim. Pushed it on the swim the last half mile. Followed with beer on the beach in the late afternoon.
I think beer is integral to the cross fit experience. |
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[QUOTE=Deb Borbone;960358][B]Michelle [/B]is back!!! nice snatching. [QUOTE]
Deb thanks!! My workouts are [I]always[/I] consistent, it's my posting I have to give up some times. ;) Our house got struck by lightening for the second time in three years Sunday evening. The summer storms in Alabama are a beouch. I'm just grateful it didn't burn the place down. Several electronics were zapped but I'm sure hubs will enjoy upgrading. [B]7-12[/B] 21,18,15,12,9,6,3 band assisted strict pu's, box inverted hspu's 19:37 [B]7-13[/B] 20 min AMRAP 6 reps 135# dead-lift 12 reps 18" box jump (no 20" left) 24 DU's subbed x 3 singles 6 rounds + 53 reps I got totally spanked by the younguns' on this one. I'm not sure where or when I got behind but I did and never got close to catching up. [B]7-14[/B] Mainsite WOD: 3 rds for time 100m waiters walk 40#db right hand 30 ghd sit-ups 100m waiters walk 40#db left hand 30 back ext 21:37 Rx'd This WOD was a beast! |
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[QUOTE=Perry Dean Freedman;960409]Yesterday: biked an easy 35 miles with a friend. Sprinted ahead a bunch of times to get my heart rate up. Followed up with a mile swim. Pushed it on the swim the last half mile. Followed with beer on the beach in the late afternoon.
I think beer is integral to the cross fit experience.[/QUOTE] Yes, but sometimes I cross-train with wine. Nice workout by the way! [B][U]July 14[/U][/B] [U]Swam at lunch[/U] 1x225M, 2x200M, 1x525M, 1x250M, 2x100M, 2x50M 1700M in total Kind of mixed things up, like a swimming fartlek, today. Just went with the flow. Broke it up since I wanted to do some faster intervals today instead of swimming slower straight through. Beautiful day to swim at the outdoor pool. So invigorating! Keith Urban concert tonight with my wife, daughter and two of their friends. I think I'll just stand out of the way while they swoon.... |
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Wow, I dont think Id ever swoon over Keith Urban!!!
[B]7_14_11 Thursday[/B] Warmup Tired day, sleepover last nite kids stay up half the nite, so I didnt get much more than 4 hrs. Ugh. I weighed 164.5 on the gym scale. Things were hurting today, plus I didnt eat alot yesterday; I've noticed certain times of the month I feel stronger, and when I eat everything in sight, things are a lot easier in the gym - OTOH with that approach I might be very fat very old (but stronger) deb! Shaky start tonite but things got much better. I think I need more warmup. [B]Snatch + OHS[/B] 25kg/2+1 30kg/2+1 34kg/2+1 (2) 38kg (6) (here is where I felt warmed up and normal; my coach said stop trying to figure out where to throw the bar from just throw it) Im kinda realizing I look at other people and when I workout alone I video in case my coach wants to see, but [B][I]I[/I][/B] look at it; and trying to make myself look like other people - I think my bodytype, my lifts/squats never going to look like some other people's. I look like an inflexible daddylonglegs on the platform.:rofl: [B]Power Jerk[/B] 30kg/2 35kg/2 40kg/2 45kg (2) 50kg (2) I didnt sit low enough on first one, tiny press out 55kg I didnt sit fast enough - BUT I pressed this out instead of dropping it like I used to. I guess thats progress. Very pleased w/jerks tonite, all my dips were straight and other than those all my jerks (splits too) were timed right, nice and low, no arm work at all. [B]Power Clean off Boxes & Jerk[/B] 30kg/2+2 35kg/2+2 40kg/2+2 (3) [B]Backsquat[/B] 40kg/5 47kg/5 50kg/5 55kg/5 I dumped the 4th rep b/c it was late, I wasnt getting low as I wanted - so dropped last two reps to 50. Squatting STILL is where I really notice if I havent ate and slept well. My coach is on vaca for 2 weeks. Was explaining the programming, how many lifts/mo., the shock workout... yeah, that's why I have the coach!! He told me again Im competing September 10/12 in Long Island. Said, "they're going to love you." It didnt sound sarcastic, but have no idea what he meant by that. I better start working harder!! Justin going to coach me during vaca (hes 24, like coaching his granny! He's good tho I learned some backsquat tips watching him, like, stop looking down LOL) |
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[B]Michelle[/B] you are having your share of weather troubles!!! My biggest fear with that is the well pump getting hit!! Im on the edge of a little valley, not often bad lightning but we get winds thru here sometimes that pick stuff up and its gone; grill, et al (thats why I don't have a picnic table, 6' heavy glass one I had got blown over the deck railing and smashed to bits)!
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[QUOTE=Perry Dean Freedman;960409]...I think beer is integral to the cross fit experience.[/QUOTE]
AGREED!! :D [QUOTE=Jim Colby;960630]Yes, but sometimes I cross-train with wine. Nice workout by the way!....[/QUOTE] You shoulda seen thr New Year's Eve WODs !! ;) Welcome back Michelle!! Sorry to hear about the storm damage! [B]WU:[/B] 400m run ~100m team tire flip/bear walk ~100m team tire flip double jumps/squat walk with 3 10 rep push up sets [B]WOD:[/B] 5 RFT: 95# Power Clean, 3 reps 60 Single unders 5:12 [I]Shoulda gone heavier ("Choose the Wrench!"), but tried 135# & couldn't do it. After the WOD, I retried 135#, did it, & it was A LOT easier! I'm playing around with trying this WOD over the weekend... We'll see how it goes since we're waiting on my daughter to give birth to grandchild #5...[/I] |
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[U]quick circuit on trx suspension system[/U]
swimmer pull, ab roll-outs, side planks, front planks while pushing up from resting on elbows to resting on hands, leg curls, lunges into high knee step, push-ups/knees to opposite elbow combo, pistol/rear lunge crossover combo, push-ups with hands on trx and feet on medicine ball (15-20 reps per exercise and 1 minute on planks) Stretched[/QUOTE] I really like like this routine. Will try it this week. Thanks |
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Last day in Hamptons. No Gym time. 5 rounds of 50: bike crunches, push ups and squats. 3 100 meter waiter walks. Did not have the rxed 50 lb dumbbell. Used a chair. Got many weird looks.
Extremely slow 17 mile bike ride with wife and another couple. Rode my wife home after 7 miles and our friends took off. I rode full out for 5 miles trying to find and catch back up to them. I really need to learn how to chill out. Not every ride needs to be a workout. At least I've heard people say that. |
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[QUOTE=Deb Borbone;960750][B]Michelle[/B] you are having your share of weather troubles!!! My biggest fear with that is the well pump getting hit!! Im on the edge of a little valley, not often bad lightning but we get winds thru here sometimes that pick stuff up and its gone; grill, et al (thats why I don't have a picnic table, 6' heavy glass one I had got blown over the deck railing and smashed to bits)![/QUOTE]
Yeah it's been a strange year here in the south for sure. My son goes back to campus the 21st of next month. It will be interesting to see the remaining storm damage through his eyes. [B]7-15[/B] Front Squats: 1 @ 105 10 @ 95# 1 @ 115# 20 @ 85# 1 @ 125x, 120x 30 @ 65# I initially got so upset with myself for not closing the 125 or 120, then I stepped back and remembered that today was day number 5 of workouts, 3 of which have been two a days, 2 of the 2 a days were strength/cardio combos and I realized at that moment I just need a friggin' day off! :D |
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[url]http://weightlifting.teamusa.org/events/6949[/url]
Good Luck gymmates Danica, Lou, Dave, Frankie, Graber!! and Maria!!! Can watch live stream tomorrow. |
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Perry there was a time when the "running craze" began and there were 10K races almost every weekend in Central Park. They were sponsored by Bud Light. Chilled 6 packs were waiting at the finish line. And there was NO water! More than once I'd be pretty smashed by the time I got back to gthQueens. But, honestly, that was just me.
Coach Jake must be burning people out getting ready for the area Filthy Fifty challenge. I was the only one at Tribal for the 6AM class. Strength: Deadlift: 5X325,375,420. Assist 3X5X185 BS. I could not do the last set of DL continuously. I run out of steam and must catch an extra breath or two. I'm wondering if I am reaching some plateau and what this would imply for my training. I am starting to work through Louis Simmon's book on conjugate strength training. I may find the answer there. Wendler's material is not clarifying this. Could also be that I need to focus more on how I coordinate breathing with the heavier lifts. I held myself to the 5 reps. They just weren't continuous. WOD: 3 Rounds Row 200 m. Use that time to get AMRAP double unders--however count both the failures and successes. The rows were 1:46, 1:45, 1:43. The counts were 15, 12, 9. Coach recommended that I do 2-3 minutes of jumping singles as part of the warm up every workout. |
Second Hero WOD - Bull
[QUOTE=Pat Quigley;960086]Valarie--enjoyed your blog. I guess there is much crossover between yoga and crossfit at the core.[/quote]
Thank you Pat! Yea .. the Yoga I teach and practice is very biomechanical / very science stretch based, so not your mother’s tofu eating, navel contemplating Yoga. :smiley_ev [QUOTE=William Hoogsteden;960220]I understand Graham Holmberg, last year's games champ does yoga.[/quote] Really? Hhhmmm .. gonna have to google that. [QUOTE=Deb Borbone;960358][B][B]Valarie[/B] saw the wodyoga blog. Maybe be a little careful w/SDHP - lots of folks wont do them at all, lot of shoulder injuries. Shoulders shouldn't round forward at the top, I guess a lot of times they do when you're rushing.[/quote] Thanks Deb .. Ill keep that in mind. Im very body conscious, so not only am I aware of my shoulders, but keenly watch my students as well. [QUOTE=Perry Dean Freedman;960409]I think beer is integral to the cross fit experience.[/QUOTE] Im all about beer and chocolate baby! :highfive: [QUOTE=Michelle Simpson;960462]Our house got struck by lightening for the second time in three years Sunday evening. The summer storms in Alabama are a beouch. I'm just grateful it didn't burn the place down. Several electronics were zapped but I'm sure hubs will enjoy upgrading.[/quote] Im a Southern Belle, so can attest to the ferocity of Southland Storms (Im in GA, btw). Glad to hear the house is still standing and no one was hurt! [QUOTE=Jim Colby;960630]Yes, but sometimes I cross-train with wine.[/quote] Is that before, during or after? :o [QUOTE=Pat Quigley;961000]Perry there was a time when the "running craze" began and there were 10K races almost every weekend in Central Park. They were sponsored by Bud Light. Chilled 6 packs were waiting at the finish line. And there was NO water! More than once I'd be pretty smashed by the time I got back to gthQueens. But, honestly, that was just me.[/quote] I sooo remember those days! (Well .. one or two are a bit hazy, but .. you know ..) ;) [URL="http://yogacrossfit.wordpress.com/2011/07/15/my-second-hero-wod-bull/"]This morning, I did my second Hero WOD .. the Bull![/URL] |
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[url]http://weightlifting.teamusa.org/live[/url]
what a pleasure to watch. the Met Elite lifters from my gym are there!! I just saw Dave Boffa snatch 112, and jake rubash (he posts in the digital coaching, his oly lifts sometimes) is up next oh he JUST went, snatched 122! SOOOOOoooo fast and fluid!!! Danica up later, she's amazing if you get a chance to watch her. |
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[B]7_16_11 Saturday[/B] Blairstown Quickie!!
[B]Backsquat[/B] Warmup 40kg/3 45kg/3 47.5kg/3 50kg/3 52kg/3 55kg/3 All easy, of course not heavy and no workout prior. Want to see the womens 69 nationals and have to go out to dinner with sons gf's parents in a bit so this was just a quick something to stay limber. Went to FDU this am, gyms supposed to be empty, only to find it full! Yeah I could've shared a platform but since it wasnt my normal day and its a volume day for me (take me till closing by myself) I figured extra rest till Monday wont kill me. Cmon D!!! |
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Strength: shoulder press: 5x 135,155,175. Last set was done broken 3+2.
10rft: 15x 135 dead lift, 10 push ups. 13:23. |
Re: Second Hero WOD - Bull
[QUOTE=Valarie Wright;961144]
Is that before, during or after? :o [/URL][/QUOTE] Depends on the kind of workout Valerie...:D [B][U]Friday, July 15[/U][/B] Ran 2.6 miles, very hilly, about 23 mins, HR about 129 on average TRX workout afterwards 3x10 DH pullups Stretched [B][U]Saturday, July 16[/U][/B] Ran 1/2 mile to HS track 3x1 mile, 1x2 miles, 1x1 mile (400M RI, medium pace, about 7:50 mins/mile) Ran 1/2 mile home 6.75 miles in total Stretched [B][U] Sunday, July 17[/U][/B] Cycled 62 miles, prob 5-6k of elevation gain, about 4 hours (went slow) Stretched |
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I have been wanting to test my OH squats to see if I have made any progress. When I started CF I couldn't squat below parallel (still takes a good amount of warm up) and couldn't get my left arm overhead (old injuries for both). So last nights effort was big for me to OH squat deep enough to touch a med ball with each rep, all PR's except for the empty bar.
65, 75, 85, 95, 100. Now it is on to developing my snatch. :pepper: |
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Bill, congradulations.
Today at Tribal. I usually walk in while the 5 AM class is in session so that I can do my strength work before the 6AM class starts. I made a decision and got concurrence from Coach Jake that I needed to be more faithful to the assistive work that Wendler and Simmons advocate. Back Squat day. General warm up. 3-4 sets of 10 box squats w. bench in front of knee to insure butt back and catch in the hamstrings. 5X 135, 5X135, 5X 225, 3X260, 3X 290, 3X 330. 3X6X 185 w. box as target for depth. Hanging leg ups for 3X6. WOD 1RFT: 100 DU (scale 2 fer 1), 75 KB Swings 55#, 50 Box jumps (step ups), 25 burpees. 23:43. |
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7/16 WOD
"Jackie" 1000 M Row 50 Thrusters (45#) 30 Pull Ups 9:26. This was nearly two minutes better than my last time! 7/18 WOD Press: 5-5-5-5-5 75-85-95-115-120(f, 1 only) AMRAP 6 Min 3 Handstand Push Ups 6 KB Swings 9 Box Jumps 5 rounds with 1 pad for HSPU, 1.5 pood bell, 24" box. Felt very good on this one. Took a couple attempts to get to handstand on last round, and raced through KBs and box jumps about as fast as I ever had to complete round 5. Claw |
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[QUOTE=Pat Quigley;962049]Bill, congradulations.
Today at Tribal. I usually walk in while the 5 AM class is in session so that I can do my strength work before the 6AM class starts. I made a decision and got concurrence from Coach Jake that I needed to be more faithful to the assistive work that Wendler and Simmons advocate. Back Squat day. General warm up. 3-4 sets of 10 box squats w. bench in front of knee to insure butt back and catch in the hamstrings. 5X 135, 5X135, 5X 225, 3X260, 3X 290, 3X 330. 3X6X 185 w. box as target for depth. Hanging leg ups for 3X6. WOD 1RFT: 100 DU (scale 2 fer 1), 75 KB Swings 55#, 50 Box jumps (step ups), 25 burpees. 23:43.[/QUOTE] Impressive back squat numbers Pat. Oorah! |
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Good job Bill on the O/H squat
7/15 2x12 box squat 2x4 @135 2x8 @135 w/ chains 7 ultra wide DL @275 good mornings 3x10@95 WOD walk lenght of parking lot down and back with 95# barbell on back every 20 steps do 8 back squat 7/16 9x3 bench @185 bent over row WOD - FGB m/56/180 |
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