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Deb B you say slow down, and your doing am burpees pm WODs and strenght training, I just want to follow your lead. Your doing some great work I would like to work in the am but with a job start time of 6 am well, but thanks for taking notice of my posts and you thoughts
8/16 snatch 4x1 all @ 115# 5x2 snatch complex I did 8 rounds WOD 3 rounds 20 KB swings @ 45# 15 clapping pushup 10 24" box jumps 6:31 8/18 WU stretch 30 jumpingjack 20 20# wallball 20 jumping jack 10 wallball 10 jumping jack 5 wallball 3x8 muscle snatch 8@65 8@85 8@85 4x1 clean @155# 5x5 hang clean high pull 5@95 5@95 5@100 5@105 5@105 WOD 10-1 Pullups 1-10 pushpress @115# 10:54 m/55/180 CrossFitChesterton |
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[quote=William Hoogsteden;829136]Steve- Glad to see you're back in action! Take it easy & LISTEN to your body!
[B]WU:[/B] 400m run Stretching 200m run Suicides on Basketball court 200m run (100m backwards) [B]WOD:[/B] Dead lifts: 1-10-1-20-1-30 285#-225#-285#-225#-285#(f) [I](pulled an old injury! :ranting2: I was told[/I] [I]to stop by the instructor & started stretching! Gonna take it easy & see how it goes!)[/I][/quote] Bill, Thanks! Trying to slowly ramp things back up; the PT, long work hours / long travel distances, and fatigue have made even scaled WODs into challenges. Speaking of injuries, sorry to see that you are fighting yours again. Hope the pull wasn't too severe and that you're back up to snuff soon. Great work, by the way! |
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[quote=Pat Quigley;829777]Stephen, as William says, good to see you back. You have been a source of encouragement to many of here. Guess you're gonna have to take some of your own advice---the hardest to follow.
Warm up 10" on treadmill. 3X10( pull up, squat, push up, sit up). Upper back stretches. "Nate" Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Scaled: 2 Muscle up progessions (rings at chest height), HSPU's w. toes over bar at high chest height. Completed 11R +2 MU progressions. This is a round more since end of last year and 3 rounds more that when I first did this last winter.:kicking0::kicking0::kicking0: Used foam roller for 5 minutes at end of work out--esp on back.[/quote] Pat, Nice work on the "Nate" PR and in general! Thanks for your encouragement! You are correct, it is hard to take one's own advice, but the lack of energy has rather self-limited my abilities to do myself much damage......:D. What I like is that I don't feel stronger, but things are starting to come a little easier. I'm gonna chalk that up to the PT and increased flexibility - - (don't mean to hold forth here.....) |
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Deb B.,
Like John B. said, you are putting in a lot of work! Awesome stuff you've got going on. BTW, the 15:10 on your WOD today strikes me as a pretty great time. That's a lot to get done despite the runs, which I'd be willing to bet you got through in or under 2:30 or so, give or take. Question: by "hand jive" or hand release on the burpees and push-ups, are you referring to pulling your hands (barely) off the deck at the top of the push-up? Also, what are "double burpees?" Thanks! |
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[QUOTE]Question: by "hand jive" or hand release on the burpees and push-ups, are you referring to pulling your hands (barely) off the deck at the top of the push-up?
Also, what are "double burpees?" [/QUOTE] Thanks! My reps were pretty good and I was happy about that. Hand jive - hand release at the bottom (people look like they're waving they lift their hands up so far ;) ) . Double burpee - two pushups per burpee. |
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08.18.10:
Rest day Swim 100m 08.19.10: WARMUP Run 1000m Full body stretch STRENGTH: Dead lift 3x225 3x245 3x265 3x285 3x305 WOD: Run 1000m 4:55 |
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[quote=Stephen R. Lampl;829946]Bill,
Thanks! Trying to slowly ramp things back up; the PT, long work hours / long travel distances, and fatigue have made even scaled WODs into challenges. Speaking of injuries, sorry to see that you are fighting yours again. Hope the pull wasn't too severe and that you're back up to snuff soon. Great work, by the way![/quote] Steve - The old injury hurt about as bad as I remembered it!:yikes: But stretching & hitting it with cold water helps ALOT! It's feeling MUCH better now! Deb - TWO push ups per Burpee (Yay! Burpees!)?!?!?:yikes: You're as crazy as my buddy, Psycho! (We did 50 Burpees (Yay! Burpees!) for his birthday!) ;) [B]WU:[/B] Dynamic Stretching: Frankenstein Walks Knee pulls Inch worms (1 Push Ups) High knees Butt kickers 3 rounds- 10 walking lunges 8 Pull ups 6 Abmat sit ups 4 Push ups [B]WOD:[/B][B] “Ammo Can”[/B] This is the charter CFWP benchmark WOD. Holding 25lb db’s: Run 200 30 Push Presses Run 200m 30 Lunges (alt) Run 200m 30 Front Squat Run 200m30 Renegade (Plank) Rows The runs were more like fast walks 13:07 (Slow, but I felt good about the effort!) |
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[quote=Deb Borbone;829998]Thanks! My reps were pretty good and I was happy about that. Hand jive - hand release at the bottom (people look like they're waving they lift their hands up so far ;) ) . Double burpee - two pushups per burpee.[/quote]
Thanks for the explanation, Deb! |
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[quote=John Jaeckel;830563]08.18.10:
Rest day Swim 100m 08.19.10: WARMUP Run 1000m Full body stretch STRENGTH: Dead lift 3x225 3x245 3x265 3x285 3x305 WOD: Run 1000m 4:55[/quote] John J., Nice work on the heavy deads! Great 1000m run time to boot! |
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Bill,
Glad the pain has subsided somewhat and you are still "functional." Great job on the Ammo Can WOD! |
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Folks,
I've been off the radar for a while, hope everyone is doing well. I noticed on FB that today is Deb's birthday so I had to log on and say Happy Birthday!! Workouts have been spotty, won't bore with excuses. More like 1 on, 1 off (sometimes 2 off). On wednesday (was in NYC yesterday) we did, “Daniel” For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups Total time of 24:39 was better than a 2 minute pr from about a year ago. Bill, like that AmmoCan WOD. Something easily done out of a garage or traveling. Sad news, a good friend of mine, fellow crossfitter at our box and close to qualifying for our little group, Mark Rein, was seriously injured in a head on auto accident two weeks ago. (He is "intensity" doing the back squat in the rolling banner on our affiliates site, [URL="http://www.tricitiescrossfit.com/"]http://www.tricitiescrossfit.com/[/URL] wfs) We frequently worked a team together (he's 47 or so) strong as an ox. He's pretty banged up but improving. He need's all the prayers and strength the CF community can give him. His caring bridge blog is here, [URL="http://www.caringbridge.org/visit/Markrein/journal"]http://www.caringbridge.org/visit/Markrein/journal[/URL] (WFS) Please keep him in your thoughts. My apologies for being off the board. You'll see me around some more now. Jeff |
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[QUOTE=Stephen R. Lampl;830683]John J.,
Nice work on the heavy deads! Great 1000m run time to boot![/QUOTE] Thx, [B]Steve.[/B] Back atcha, your work is always impressive. Happy Birthday, [B]Deb![/B] if I'm not mistaken, this is a big one? Remember, it's all how you look and feel— and how much you can lift! |
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so i did my least favorite workout in the entire world the other day..
KELLY... I just stink at all those endurance things... 5 rounds: 400M run 30 box jumps (20") 30 wallball (14#-9' target) I last did it in 2/2009 and it took me over 43 min and the other day I did it in 36:05!:pepper: now, that was STILL one of the slowest at the gym, but it was so much better for me.... Now I can cross that off my list for the next couple of years!! I hate that one with a passion!!! Deb, is it your birthday!!! WELCOME to the club!!! Hope you have a GREAT day planned with lots of friends and fun!! What are you doing for your "birthday workout"!!? I made up a bunch of things and did "marianne's boat filthy fifty" cuz I was on my boat that weekend.. have fun!!:highfive::highfive: |
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08.20.10
WARMUP— Run 400m 20 pushups 10 assisted pullups Full body stretch WOD/STRENGTH— Bench Press 5x185 3x205 3x215 3x225 3x235 Pullups BWx5 BWx3 BWx3 BW+25x1 BW+35x1 ([B]F[/B], near the top) CASH-OUT OHS 3x95 400m run |
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Happy Birthday Deb.
Long WOD today. Modified "Eva" to "Biking Eva": Bike 800m 30R of KB swings w. 2 Pood (did 55# DB) 30 Pull ups. Completed in 44:32. converting from run to cycle sped the whole process up. Each 800 was completed in less than 2:00. I don't run long any more. I have to look. I think is did a "Rowing Eva" in the past. Now I'll have to figure a way of doing a "Swimming Eva". |
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Team Saturday,
Teams of 3 complete: -50 Burpee Buy-In (this must be completed before anything else) -300 Kettlebell Swings 55/35 -300 Box Jumps 24/18 -2000 Meter Row Didn't mark our time, something around 25 minutes. Did some tireflips to warm up. |
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Crossfit class at my gym today.
5RFT 10 turkish get ups 45# (did 10#) 20 box jumps (did step ups) 30 floor sweepers w. bar of choice (25#) completed in 26:24. |
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Deb - Happy Belated Birthday! Hope it was awesome!
Marianne - SO COOL that you shaved 7 min off that WOD!! Pat - Way to go on those Turkish get ups! They are harder than they should be!! John - I'm impressed with your DL & Bench lifts! Jeff - Sorry to hear about about Mark! One good thing is that since he's been working out, that should help his recovery. At least that is my experience & I hope that's the case for him! Thanks folks for all the kind words about the "Ammo Can" WOD. It was hard, but fun to do! (I felt bad for the guys doing it during the 0700 class. At 0730, reveille sounded, they had to stop drop the weights, & stand till it was completed & continue on, with the Burpee (Yay! Burpees!) penalty! Such is life on an AF base! ;)) Friday's WOD: [B]WU:[/B] 400m run 3X 8 lunges 6 Abmat sit ups 4 push ups [B]WOD:[/B] 1200m run 63 1 pood Kettlebell swings 36 green band assisted pull ups 800m run 42 1 pood Kettlebell swings 24 green band assisted pull ups 400m run 21 1 pood Kettlebell swings 12 green band assisted pull ups 35:54 Slow, but Got 'R Done - AND NO Injuries (Always a good thing!;)) BTW check out Check this out: [URL]http://crossfithollywood.wordpress.com/2010/08/18/we-are-different/[/URL] |
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Thanks Bill. One of the things that make turkish get ups hard for me is that one position on one knee. Given the shape of my knees, this hurts. I am planning to get some kind of foam pads to wear for this exercise and perhaps lunges.
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[B]Thanks everyone[/B] for the birthday wishes, half a century!:rofl: I feel the same as at 30!
Gym was closed on my bday, in fact I dont think they remembered it. I was at the beach (4 day weekend) so I did 20 burpees and then 3 rounds run 400, 30 squats, 30 situps, around 11:00. My biceps tendon has been really sore since the 21-15-9 OHS/pullup wod, so I rested yesterday & will pbly rest today or just do some strength. AND I GOT RINGS FOR MY BIRTHDAY!!!! (yay) |
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[QUOTE=Deb Borbone;831614][B]Thanks everyone[/B] for the birthday wishes, half a century!:rofl: I feel the same as at 30!
AND I GOT RINGS FOR MY BIRTHDAY!!!! (yay)[/QUOTE] Way cool. :pepper: |
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Thx Bill H. Good work, yourself.
08.21.10: rest 08.22.10: WARMUP 400m run 30 sit-ups Full body stretch STRENGTH OHS 5x65 5x75 3x85 3x95 3x105 1x115 1x125 CASHOUT Run 400m |
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[B]08.19.2010-Thursday - rest day
08.20.2010-Friday [/B](birthday - quickie b/c I was away, still shoulder problems) warmup 20 Burpees 3 rds - run 400, 30 situps, 30 squats 11:00 [B]08.22.2010-Sunday [/B]Run 2 miles (first one about 8:00, second not so good) practice squats w/light weight from 12" |
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08.23.10
WARMUP— 20 pushups 3/4 mile hike w/ 30 lb. weight vest and VFFs Full body stretch WOD— 5x120 (up, then down) stairs with weight vest and VFFs 10:48 WARMDOWN— 3/4 mi. hike with weight vest and VFFs |
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[B]WU:[/B]
800m Run 3X10 Air squats Pull ups [B]WOD:[/B] 7RFT 3 115# Cleans 4 Stinkbugs (Kneeling off 24" box handstand push ups) [I]Started warming up with 135# AND Pike handstand push ups, BUT had an attack of common sense while feeling how tight my back was:yikes:, so I scaled down! Focused on form & my back felt good!;) [/I]6:46! |
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Saturday 100821(Scale)
30-25-20-15 and 10 rep rounds of: Burpees Box jumps, 24 inch box(step up and down) Toes to bar(knees to elbow) Finished in 31:52. This was tough---had to complete in sets of 10's, then 5's. |
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[B]08.23.2010-Monday[/B]
AM: 30 Burpees 15# Vest Warmup - run 400, step & stretch, step & pull, ham kick, 30 walking lunge 15#, shoulder mobility & stretch [B]WOD:[/B] For time: 15 pull-ups 30 clean & jerks - 135# (85#) 45 burpees 60 squats [B]8:36 Modified [/B]Shoulder is still really inflamed :mad: subbed ring rows and cleans with 85#. Front squat light weight, working on form & depth, 6x3x85# 60 sec between. |
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WHAT A WOD!!!?
[B]WU:[/B] 500m Jog, run, run faster, run even faster, run backwards High knees, Butt kickers, & sprint suicides 5 Burpees (Yay! Burpees!) (Don't even want to think about Deb's Burpee (Yay! Burpees!) workouts!;)) [B]WOD: [/B][B]For 20 minutes: [/B]Post distance to comments. [I][I]Run 400 meters Rest precisely the time of the previous run[/I][/I] [I]4 Rounds [/I] [I]Very disappointed BUT saw my Lawyer today & he said I looked like the Incredible Hulk! ;) [/I] |
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Today I did Coe:
10 rounds 10 thrusters (95/65--I did 63# to make it easy without fractionals) 10 ring pushups time: 18:27 I couldn't believe the hardest part of this was the ring pushups!! They were brutal. I even went down to my knees (haven't done that in well over a year or more?!) the last 2 rounds because I was sure I wasn't having full ROM. I was so focused on keeping the rings tight to my body.. it was really tough.. |
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Roaming Bear -
Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence. -Power Clean -Front Squat -Push Press -Back Squat -Push Press At the end of the 7th sequence, run 400m. Three rounds. 11 mins 18 secs |
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MU, gotta love the rings.
Wednesday 100825 "Test 3" Tabata Squat Max reps of Muscle-ups in 4 minutes The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed. Scaled the MU's to 3 PU+3Dips. 25 X 9= 225 WOD2 from CFFB 1 RFT: 15, 10, 5 135# Hang power clean Box Jumps-24"(step up) Push Ups. Completed in 7:27. |
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Marianne - Ring pushups are harder than they should be.
Jeff - is the Bear as hard as it sounds? Pat - awesome WODs! [B]WU:[/B] 3x10 Pull ups Air Squats Push ups row 500m [I](Seemed harder than usual! I was really sucking wind!)[/I] [B]WOD: Crossfit Total : [/B]Back squat – 250# (PR!) :pepper: Deadlift – 275# :( Press – 125# :( Total – 650# :pepper: [I](Didn’t push the dead lift cause my back started talking, & I just couldn’t do the 135# press but was just happy to get the 125#[/I]![I] Only 128# to intermediate![/I] ;)) |
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08.24.10:
Was going to do deads, got distracted by some personal stuff, just did a 5x135 warmup 08.25.10: Hectic day, dealing with more crap. Just got a basic quickie in: 50 squats 40 pushups 30 flutter kicks (4 ct.) I have not been doing nearly enough work and intensity lately, evidenced by a 1" bulge in my waistline, feelings of boredom and frustration, etc. Life DOES happen. Getting back at it tonight at a new globo where I have a free membership. Because of my personal situation, I don't have access to my bumpers and other gear, and I also don't have the money to join a CF box. Gonna hit deads hard tonight, along with some lunges and knees to elbows as a cashout. Back at it, diet, too, which has been ****e. :ranting2: |
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[QUOTE=Jeff Kilinski;833338]Roaming Bear -
Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence. -Power Clean -Front Squat -Push Press -Back Squat -Push Press At the end of the 7th sequence, run 400m. Three rounds. 11 mins 18 secs[/QUOTE] Jeff, I used to do those a lot. Would do 5 sets of 5 (one sequence of each would be a rep) with 95-115. BRUTAL. |
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I love the bear!!!
[B]08.24.2010-Tuesday unplanned REST[/B] home with vertigo!! [B]08.25.2010-Wednesday[/B] AM: 30 Burpees (taking it easy, shoulders still bad, & STILL DIZZY!!) PM: Warmup Run 400, step & stretch step & pull, ham kick, lunge & twist, floor sweeper shoulder mobility & stretch, pec stretch [B]Strength: Deadlift[/B] 3x95 3x135 3x165 3x195 3x200 3x200 CUT SHORT HERE - the dizzy thing is getting old!!! [B] WOD:[/B] 5 rounds for time of: 10 kettlebell swings - 32kg (24kg) 15 toes to bar 30 double unders [B]9:35 Modified[/B] Shoulder probs so 15# dumbbell swing to eye level, BF situps.... slow time for modified I know, hard time getting the DUS going good till the end, go figure!!! |
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Woke at 4 am but the dizzy was gone!! Figured it was either a virus or water in my ear from the beach??
[B]08.26.2010-Thursday[/B] Warmup: Doubleunders, step & stretch step & pull ham kicks lunge & twist floor sweepers shoulder mobility & stretch [B] WOD:[/B] For time: 400 meter run 21-15-9: burpees, front squats - 135# (85#) 400 meter run [B]16:29 Rx[/B] Ugh why is it so hard to rack front squats?? Sweaty, slippery, broken and s-l-o-w!! [LIST][*]100 Double unders[*]Front squat prax, 5 sets of 5 w/the 85# much easier from the rack and not trying to speed.[*]Good morning, 3x10x75#[/LIST] |
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[B]WU:
[/B]Dynamic Stretching: 2 Box lengths high knees 2 Box lengths Butt Kickers 2 Box lengths Frankenstein Walks 1 Box length Inch worms 1 Box length Spidermans [B]WOD:[/B] "Angie" 100 Pull ups (50 Kipping, 36 blue band asisted, 14 Green band assisted) 100 Push ups 100 Abmat sit ups 100 squats 26:40 [I](Not fast, but almost Rx'd! My fingers were REALLY [/I]SORE even WITH gloves!:eek:) |
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08.26.10:
WARMUP: 400m Run 20 KB Swings (53 lb.) STRENGTH: DL 5x225 5x260 3x295 (lost grip— no chalk— on 4) WOD: 20, 16, 10 Lunges/Knees To Elbows 400m Run 8:40 |
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Trying to follow Wendler's strength
Week 0.5 Deadlift 5@ 200 5@ 230 5+@ 260 (8) Trail Run, 30 minutes. Not sure of the distance as I ran into a bog on the trail and had to turn around. |
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8/27 WOD
“Fight Gone Tabata” 1 Full Tabata Set (8 x 20 seconds of work/ 10 seconds of rest) of: Wall Balls (20″/14″): 5 Sumo Deadlift High Pulls (75#/55#): 5 Box Jumps (20″/18″): 8 Push Press (75#/55#): 5 Row for Calories: 5 1 Minute rest between movements. Welcome back! Two weeks with no workouts and eating crap, apparently, is not a good idea. :shrug: This was hard. Enough said. The Claw |
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