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[B]Saturday 2/13,[/B]

Back Squat, 2-2-2-2, 225, 225, 225, 225

In teams of 2 Complete:

-Broad Jump 3000ft.
-Move #4,000 from floor to overhead.
-Deadlift #10,000.
-200 situps
-Jump 120 vertical feet (box jump)

Teamed up the Mark^2 (47yo) 20min :36sec


[B]Monday 2/15,[/B]

Muscle Snatch: 1-1-1-1 95, 115,115,115

"JT"
21-15-9 reps:
-Handstand Pushups
-Ring Dips
-Pushups

12:58

Out of town for a couple of days coming up this week and then the wife goes on a girls weekend away to San Diego and I'm Mr Mom. Going to be hit or miss.

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2/15/10

DL - 20X45, 15X135, 12X225, 5X315, 3X365, 2X405, 1X425(FAILED), 5X315X3
BP - 20x45, 15x135, 10x185, 8x205, 6x215, 2x225
incline 45# weighted sit ups - 15x3
incline pullups 15x3
lat. pull downs 10x135x3

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[I][B]100216 TUESDAY

Warm-up:
[/B][/I]500m Row
400m run
25 reps each - DROM (leg swings)
25 Shoulder Pass Thrus (added 10 X 2 body circles)
15 reps Squat Therapy
15 reps back extensions
--------------------------------------
[I][B]WOD #1
[/B][/I]500m row - maximum effort: [B][COLOR=Blue]1:40[/COLOR][/B][I] (Ties my old PR!).[/I]
--------------------------------------
[I][B]WOD #2
[/B][/I]For time:
7 Dead Lifts at 80% of 1RM (295# --> used 235#)
30 toes to bar (scaled with KTEs)
100m run
7 DLs
20 KTEs
100m run
7 DLs
10 KTEs
100m run
7 DLs
5 KTEs
100m run
[B]Time: 16:08[/B]
[I]This one was a gasser, especially after having busted my hind end on the row - - could not catch my breath and I wanted to quit. Core strength lacking a bit on the KTEs (missed full ROM on some reps) and grip on DLs and KTEs started going in last round. Glad I got through it![/I]

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2/16

WARMUP—
Stretch
10 OHS w/ PVC
25 SDHP (53 lb.)
20 pushups

STRENGTH:
Dead Lift
5x135, 5x185, 3x225, 3x275, 1x325 (grip failed at completion of rep)

WOD:
Tabata 8 rounds ea (:20/:10)
Bike
Pushups 16, 14, 8, 7, 5, 7, 6, 7 (TOT: 70, all clean)

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Good job Stephen

CFC WU

WOD 4 rounds
20 65# O/H Lunge
5 Pullup
5 Ring dip
7:24

Double under work these DU's are comming very slowly for me

m/55/173 CrossFit Chesterton

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Quick workout after lifting heavy yesterday. Not a lot of energy today.

squats and push ups - 20x5

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[B]2-17-10[/B]

WU:
Walk 1 mile
Run 1.25 mile
C2 2000= 9:08.7

WOD: 10 to 1/1 to 10 of
#75 thruster
Ring dips
and for fun I decided to do 5xDH pullups after each set of ring dips

took me an astounding 36:57.5 to finish. I was actually zooming along pretty well until my 3rd set of thrusters when our little "Crossfit" gym got swarmed by 10 soldiers wanting to do some kind of squad PT. They were polite and stayed out of my way as best they could but there was a lot of squeezing-bys and scuse-me's.

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CFC WU
Todays Wod called for 150 double Unders and 150 situps
worked on my DU for about thirty minutes, did no situps
my new goal is to learn how to string together a good # of Double unders

m/55/175 CrossFit Chesterton

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02/18/10


WARMUP:
Bike
15 OHS with PVC
20 SDHP (53 lb.)
30 flutter kicks (4 ct.)

STRENGTH:
Snatch
([B]Diane M.[/B], your good work yesterday inspired me)
3x95, 3x105, 3x115, 2x125, 1x135 (form sucked on the last two)
Hang Power Clean 5x95
(working on squat hang clean but I am really struggling with the squat, also on the end of the snatch)

CASH-OUT/WOD:
Tabata
Bike
Situps 11, 11, 10, 10, 8, 8, 8, 8 TOT: 74

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2/17 WOD.

”Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

22:50.

Started with 25 unbroken pull-ups, a PR for me. They took it out of me, however, as the pull-ups devolved to two or three at a time very quickly. Finished the 100 in a shade over 9 minutes, a little off my best. If I was to go strictly for time, I would pace my pull-ups more, but I wanted to work on max straight, in anticipation of the Birthday Challenge.

I did pace myself more on the push-ups, breaking at 10's, then 5's until I was in the 80's or 90's, so I made OK time on them. Sit-ups came in sets of 20's and 10's. Sit-ups aren't that hard for me, just slow. Squats started in set of 30, then 20's and 10's. Had more gas in the tank at the start of the squats than I thought, so I really went all out on them.

The Claw

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Jim C---so what is the B'day challenge that you will give yourself.

Yesterday did the 100217 workout: Tabata this. Tabata row for 8 rounds, rest 1 minute, tabata squat for 8 rounds, rest one minute, tabata pull up 8 rounds, rest one minute, tabata pushups 8 rounds, rest one minute, tabata situps 8 rounds. take the lowest # of either calories (for the row) or fewest # reps within each set and add the numbers for total.

Row: 5555555567==5
Squat: 21,30,20,27, 20, 22, 21, 25===20
Pull ups: 10,6,7,3,6,4,6,4==3
Push ups: 16,12,10,10,10,9,7,6==6
Sit ups (on GHD): 16,14,13,10,11,9,10,10==9

Total score = 43.

I don't have access to my last year's journal right now. Pretty sure that this was done late last year.

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[QUOTE=Pat Quigley;741507]Jim C---so what is the B'day challenge that you will give yourself.[/QUOTE]

48 straight pull-ups on 6/7/2010, my 48th birthday. (Yes, I am an associate member of this list until 6/7/2012 when I turn 50 and am eligible for full membership. :kicking0: )

The Claw

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[QUOTE=Stephen R. Lampl;740375]

[I][B]WOD #1
[/B][/I]500m row - maximum effort: [B][COLOR=Blue]1:40[/COLOR][/B][I] (Ties my old PR!).[/I]
[/QUOTE]

1:40 = Awesomeness! I just did a CFE workout, and my max was 1:46. No matter what, I could not get it to 1:45. :ranting2:

[QUOTE=Jim Cordes;741515]48 straight pull-ups on 6/7/2010, my 48th birthday. (Yes, I am an associate member of this list until 6/7/2012 when I turn 50 and am eligible for full membership. :kicking0: )

The Claw[/QUOTE]

Yikes Jim! Hurts just thinking about it! I'm cheering you on!

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[QUOTE=Jim Cordes;741515]48 straight pull-ups on 6/7/2010, my 48th birthday. (Yes, I am an associate member of this list until 6/7/2012 when I turn 50 and am eligible for full membership. :kicking0: )

The Claw[/QUOTE]

awesome Jim

going from 25 PR to 48 in a few days,
did you have to hang out to get the last ones in?
I have done 30 straight with out stopping, thinking i can get a few more if i hung out for a rest. just curious on the strategy to get you there

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[QUOTE=Terry Dickman;741571]did you have to hang out to get the last ones in?
I have done 30 straight with out stopping, thinking i can get a few more if i hung out for a rest. just curious on the strategy to get you there[/QUOTE]

Haven't got to 48 yet, 25 is PR. Did not hang out, but I am not ruling it out as a strategy. :)

The Claw

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[B]2-18-10[/B]

[B]Jim The Claw[/B]: Pretty good Angie time for a youngster.

[B]Stephen & Nancy[/B]: 1:40 & 1:46? Sheesh, I can't best 1:55....(note to self: must try harder)

WU: Walk 1 mile/C2 1600m in 7:06.1
Front Squat WU
4x#45
5x#65
5x#75
5x#95
5x#115
1x#135
At about this point I looked at my watch and realized I needed to hustle up, so I made this my [B]WOD[/B]:
[U]5 RFT[/U]
2 x FS @ #135 (~75% BW)
5 Cal C2 (only about 65m...should have made it 10cal)
50 SU
25 ABMAT butterfly situps

and finished in 19:27.4...fun, fast workout. Situps slowed me down in the last two sets.

Cashed out with 4 miles on the bike to try and get some more miles in for the Walk to Iraq thing at my wifes unit.

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db swings, suitcase squats then 1 min. rest
17x55, 15x60, 13x65, 11x70, 9x75 This workout was a killer for me today. About did me in.

bp - 45 sec. to 1min. rest between sets - 25x45, 20x135, 18x135, 16x135, 14x135, 12x135, 10x135, 8x135, 6x135, 4x135, 2x135

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[QUOTE=John Scott Rezendes;741813]
[B]Stephen & Nancy[/B]: 1:40 & 1:46? Sheesh, I can't best 1:55....(note to self: must try harder)
[/QUOTE]

John, you do realize that those times aren't the average/500m, right? They're just the max. effort during the row. So, I probably only held 1:46 for 10 seconds or so. Plus, I did this during a 30 on/30 off set, so I did get to really go all out each 30". Just didn't want to mislead you, or make you think I was a superhero!

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Thanks, everyone, r.e., my 500m row time. Felt good to have had at least one thing not slip with the 4 month hiatus.........

Nancy, outstanding effort anyway! Keep up the great work.
[I][B]
100217 WEDNESDAY

REST DAY........

[/B][/I]Lots of DOMS, especially in the posterior chain. Took today to try and stretch and recover......

[I][B]100218 THURSDAY

[/B][/I]Got the "crud"......no WODs today........BLEH!

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[quote=Terry Dickman;741571]awesome Jim

going from 25 PR to 48 in a few days,
did you have to hang out to get the last ones in?
I have done 30 straight with out stopping, thinking i can get a few more if i hung out for a rest. just curious on the strategy to get you there[/quote]

Terry,

Great to see you posting - - you'll have those 48 in no time. I'd love to do my age at my next B-day (here's dreaming, cause I'll be 60......sheesh!). Gotta settle for my old PR of 19.....

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[quote=Jim Cordes;741515]48 straight pull-ups on 6/7/2010, my 48th birthday. (Yes, I am an associate member of this list until 6/7/2012 when I turn 50 and am eligible for full membership. :kicking0: )

The Claw[/quote]
[I][B]Yes, I am an associate member of this list until 6/7/2012 when I turn 50[/B][/I].......

Jim, we're happy to have you anyway - - great work! We need "rabbits".....Gives old dogs like me something to shoot for or chase......

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Nice avatar, [B]Tim![/B] Awwww, what a cute little peanut!:)

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2/19 WOD.

Tabata squats,
5-5-5 High Bar Back Squats
5 Rounds for Time: Box Jump, Kettlebell, Jumprope Teamwork

18 Tabata squats! My previous PR was 17, so I aimed for 18 and kept it up every round but the last one, when I hit 19.
High Bar Back Squats: #185-#195-#205(f)
5 Rounds for Time: Box Jump (20"), 25 Kettlebell SDHP (1.5 pood), Jumprope; as a team. worked with Eric B and Brad (first Crossfit WOD!): 14:57.

Very happy with new PR on Tabata squats. High Bar Back Squats x 5 definitely hard; probably a combination of the 5 reps and the weight higher up on the back. I much prefer Low Bar. My fail at #205 was complete, couldn't even get it up once.

The Claw

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[I][B]100219 FRIDAY.

Warm-up:
[/B][/I]Row 250m (I did 1000m)
25 DROM - leg swings
25 SPTs (+ 10 X 2 body circles)
15 Back Ext.
15 GHD sit-ups
15 OHS with PVC
I added: 10 X 3 full ROM push-ups using parallettes

[I][B]WOD: [/B][/I][I][B]"Steve versus 'the Badger'"[/B][/I]
3 Rounds for time of:
30 X Squat Cleans -- 95# / 55# (started with 75#, had to drop to 65#)
30 X pull-ups (1st round rx'd, last two with bands).
800m Run
[I][B]Time: [/B][/I]45:48 (I think the Badger won this one!)
[I]This was my first ever "Badger" WOD. I actually got a bit scared during this WOD - - suffered through oxygen debt the entire time, could not catch my breath, and HR averaged above 160. Lots of breaks in the cleans, pull-ups, and interspersed a lot of walking in the 800m runs. I cannot wait to do this WOD again when I have some endurance![/I]

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[quote=Jim Cordes;742204]2/19 WOD.

Tabata squats,
5-5-5 High Bar Back Squats
5 Rounds for Time: Box Jump, Kettlebell, Jumprope Teamwork

18 Tabata squats! My previous PR was 17, so I aimed for 18 and kept it up every round but the last one, when I hit 19.
High Bar Back Squats: #185-#195-#205(f)
5 Rounds for Time: Box Jump (20"), 25 Kettlebell SDHP (1.5 pood), Jumprope; as a team. worked with Eric B and Brad (first Crossfit WOD!): 14:57.

Very happy with new PR on Tabata squats. High Bar Back Squats x 5 definitely hard; probably a combination of the 5 reps and the weight higher up on the back. I much prefer Low Bar. My fail at #205 was complete, couldn't even get it up once.

The Claw[/quote]

Nice work, Jim! Great job on the Tabata Squats! I think I'm stuck on about 13 or so.....time for me to go to work on 'em....

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[B]Stephen[/B], thanks. I think Tabata is supposed to be all-out every round, but I pick a target number and go for it, then stop and take a little extra rest if I finish early.

Thanks for the kind words otherwise.

[B]Nancy[/B], thanks also. Hope to see you by CPC some day. (I know you have called them... :welcome:)

[B]Terry[/B] and [B]John[/B], thanks also for the encouragement. :thanx:

The Claw

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[quote=Jim Cordes;742347][B]Stephen[/B], thanks. I think Tabata is supposed to be all-out every round, but I pick a target number and go for it, then stop and take a little extra rest if I finish early.

Thanks for the kind words otherwise.

[B]Nancy[/B], thanks also. Hope to see you by CPC some day. (I know you have called them... :welcome:)

[B]Terry[/B] and [B]John[/B], thanks also for the encouragement. :thanx:

The Claw[/quote]

Jim, you're welcome and I think you are correct about the purpose behind Tabatas. That being said, when you are "throwing it down" with other CFers or even competing against yourself, it is sometimes nice to shoot for a number you can sustain (of course, working to improve that as time goes on....).

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CFC WU

WOD 100 Burpees 8:30

m/55/180 CrossFit Chesterton
(found out our scale is broken, and good thing)

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[QUOTE=Deb Borbone;741958]Nice avatar, [B]Tim![/B] Awwww, what a cute little peanut!:)[/QUOTE]

Yeah, he looks just like Big Daddy (thats me) just a little smaller. He's my first grandson.

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did the 100218 workout.

"Linda">10,9,8,7,6,5,4,3,2,1 repeats of the following for time.

DL@1.5 times body weight
Bench Press@ 1.0 body weight
Clean @.75 Body weight.

Scaled this to .77 body weight: 275 DL, 185 Bench Press, 135 Hang Power Clean.
Did this for 10,8,6,4,2. Rounds in 23:25.

Did this WOD w. one bar in power cage. Loaded bar w. 45, 25, 45 on each end, so I just loaded or stripped the bar as needed.

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[quote=Tim Fisher;742508]Yeah, he looks just like Big Daddy (thats me) just a little smaller. He's my first grandson.[/quote]

Great photo, Tim! Future CFer, I see!

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John,

Smokin time on your burpees! AWESOME!

Great job on Linda-ish, Pat!

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Thanks Stephen :thanx:

CFC WU

Team WOD
#1 5 rounds each team member does all reps and rounds
15 WB 20# m 14# f
10 pullup
#2
100 pushpress as a team 95#m 65#f
#3 3 rounds each member does all reps and rounds
30 lunge
30 back extensions
#4 500 Double unders as a team

m/55/180 CrossFit Chesterton

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Stephen good to have you around regularly again.

Tim, congrats on becoming a grandfather.

My gym started a crossfit class today. One trainer and three of us participating. After warm up and some dynamic stretching, we did a workout:

AMRAP in 20 minutes: 30 abmat situps, 20 squats, 10 push ups, 5 pull ups. Finished 7 rounds and 7 situps.

This is the start of a weekly class.

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2/19/10: rest

2/20/10: @Rogue Fitness

WARMUP—

5 Rounds:
10 Renegade Rows
10 k-bell swings
10 box jumps

(sorta more like a WOD than a WU, if you ask me, but what the hey . . .)

STRENGTH—

Shoulder Press
95, 115, 125, 135, 145, 155-[B]F[/B], 135

WOD—

"Angie"
100 pullups (box)
100 pushups (all clean)
100 situps
100 squats
23:09 (beat my "Angie" time from 1/20 by nearly two minutes!)

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[I][B]100220 SATURDAY

Warm-up:
[/B][/I]800m Run
then, 2X of the following:
10 Back ext
10 GHD sit-ups
10 OHS w/ PVC
10 Pull-ups
10 Ring dips
[I]Suddenly got my kipping pull-ups back during my second warm-up set. Ripped out all 10 in a row, with the first two nearly C2B! WOO HOO!!!!!!!

[B]WOD: A Little Team Competition......
Guys Vs. Gals for time with:
6K row
Flip 2 tires
Move stuff, including Josh's pickup truck
[/B][/I]Guys had to flip a large and small loader tire one length of the building, gals flipped the small loader tire and a truck tire one length of the building. The other two lengths (3 lengths total) could be done by any method desired.
Assorted items to be moved (weight plates, sand bags, heavy bag, etc) and the truck had to move two lengths of the building. Rowing total of 6K could be accomplished by any method.
[B]Guys =[/B] [B]25:13; Gals = 18:41
[/B][I]Don't know how they beat us, other than they loaded the stuff in the truck and pushed the truck to make the trips. The guys [U][B]carried[/B][/U] the stuff and pushed the truck separately......HOO RAH!

[B]Post WOD strength stuff:
[/B][/I]10 X 5 full ROM push-ups - hands on parallettes.
3 attempts (successful...) at cleans using 95# Last one was nearly perfect!
3 MU progression attempts. BLEH! Lord, give me STRENGTH!!!!!

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[QUOTE=Stephen R. Lampl;742858]
[B]Guys =[/B] [B]25:13; Gals = 18:41
[/B]Don't know how they beat us, other than they loaded the stuff in the truck and pushed the truck to make the trips. The guys [U][B]carried[/B][/U] the stuff and pushed the truck separately......HOO RAH![/QUOTE]

that sounds fun Steve, is that HOO RAH for the girls? they sounded a little smarter :D

Did this today
In warm-up:
-row 1k in under 4 min
-50 GHD sit-ups
-50 back extensions

then:
Front Squats 5-5-5 @195 lbs

after our free class we were hanging out and 3 of us decided to do this WOD
3 rounds for time;
250m row
25 GHD with 10lb wall ball shots at 8ft
time 9:03

Nick did 7:ish and Buddy did 8:ish

Doing the GHD with a wall ball was wicked, hold the ball on your chest lean back doing a GHD sit up and touch the ball on the floor, come back up at the top of the movement you throw the wall ball above the 8ft mark catch it off the wall and back down for another GHD situp

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Terry, the HOO RAH was for the guys, actually. But I think you're right - - the gals ran their end of the competition a bit smarter.....:notworth:

Sounds like you guys had a blast with your workout this morning.

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I've been in NY for a couple of days, got back Friday morning. Then the wife took off for San Diego for a girls weekend away. I'm Mr. Mom this weekend.

While in NYC hit the treadmill for a 5k run. I think my post left off on Monday.

[B]Tuesday, Feb 16[/B]

Bench 5-5-5-5-5 135, 155, 175, 185 (2), 175

5 rounds
1 min Cleans
1 min Pullups
1 min Rest

118 total reps. The cleans were more power, than squat.


[B]Thursday, Feb 18[/B]

5k run, 36 minutes on a treadmil.

[B]Saturday, Feb 20[/B]

Jackie's Illigetimate Sister (Jackie with a 1 mile run instead of 1k row)

1 mile run, 50 45# Thrusters, 30 Pullups

17:15

Travel really kills the schedule. I"m home for at least a week or so.

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CFC rest day, went to local high school weight room/fieldhouse

CFC WU
65# & 85# snatch form work
O/H squats front squats push press
D/U work ran 6 to eight 40 yd sprints

m/55/180 CrossFit chesterton