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Deb--your time on the WOD was great. Seems I start workouts like that with a goal of one round per minute and then.........
Did the mobility WOD---helped w. deads. Wendler Wave 3 DL: 5X325, 3X365, 1X415 (3R). "Nancy"(scale) 5 rounds for time of: 400 meter run(Bike) 95 pound Overhead squat, 15 reps(45#--the bar). My form on OHS sucks so bad that I must work w. little or no weight to get close to good form. Finished in 10:19. This included a few trots across the gym to go from free weight area to bikes. Maybe I should try doing this with db's? Speaking of missing members, I seem to be in one of the longest runs of almost uninterrupted periods of exercise. Minor cold, some travel, otherwise I have been able to keep to my 4X/weeks schedule for months. I always feel that my greatest gains are during periods like these. I wish everyone this much success. |
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Thank you [B]Pat[/B]. I notice you're doing very well as usual.
Quick question for you 5/3/1 guys - on your last $$ set, where you're trying to do as many reps as possible, what's like a max rest between reps? Even though Im not flying or doing touch & go reps for instance on deads, I stop b/c I get breathy, not always a strength thing. [B]11.12.2010-Friday[/B] Warmup: Row 500, et al stretch [U][B]Strength - Deadlift:[/B][/U] 5x100 5x125 5x135 5x145 5x170 8x190 [B]WOD:[/B] Complete as many rounds as possible in 15:00 of: 5 front squats - 135# (85#) 10 hand release push-ups 15 toes to bar [B]8.5 Rds modified[/B] core core core! Subbed BF abmat situps for T2B, not worth risking the shoulder, still sore from rest of week.... the pushups were good for the shoulder, made it feel better. I think the shoulder hurts but the problem is the trap!! I dont know how to stretch that muscle well, feels like it needs trigger point tough spot to hit though. Pullups some static holds on the rings 4x10 95# RDL 3x20 walking lunge w/40# 3x12 Bent Flyes [I] my a$$ is much more powerful than my arms![/I] |
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Wendler recommends doing as many reps as possible on the last set. Surprisingly, he does not advocate doing this to absolute failure. Just as many as you can handle in succession. So in the last session, I remained in the down position at the end of each DL. Given the weight, I did check my posture, grip. I did not stand up for a breather.
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Tim looks like you are doing very very well from what I read in you post. you have always been active, and now a year and a half later you turned it up, good for you Dude keep up the good work
WU 2x10 2alking lunge 20 air squat 3x15 K2E 2x10 pushup Bench press wu 6 @ 135 1@185 1@205 1@235 1@245 F@255:ranting2: WOD Grace rx @ 135 4:33 Post 30 ring dip 30 pullup 20 each and 10 m/56/180 CrossFitChesterton |
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[QUOTE]WOD Grace rx @ 135
4:33[/QUOTE]:rofl: THAT'S your grace time AFTER heavy bench??? :notworth: |
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John, I'm with Deb. That's a wicked Grace after all that bench work.
Tue/Wed/Thur, Chicago/NYC/Toronto/Chicago - Shuffle (untimed) Thursday, For Time: 18200m Bike Ride (Mountain Bike) 20 Box Jump - 20 in.s 40 Pull-ups 40 Dips (Bar)s 80 Air Squats 30 Overhead Squats 35 lbs 30 Declined Pushups 40 Sit-up - Standards 66 min Saturday Strength Front squat 5-5-5-5-5, #95, 115, 135, 155, 165 WOD 10 rounds for time of: 10 Pull-ups 10 Push-ups 10 Sit-ups (abmat) 10 Air Squats 16:19 |
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JK, noticed yesterday for folks who travel often, Rogue fitness sells the "Hopper". It's deck of cards w. exercises on each card. Shuffle the deck and get of work out.
Mobility WOD : shoulders and hips. Joined Tribal Fitness in Phx. for Saturday workouts. Jake Priest runs the place. He is a great coach. After warm up of dynamic movements, 2 R of 10 Pull ups, push ups, sit ups, and squats. OH Squat practice. WOD: AMRAP in 12 minutes of 3 dead hang pull ups, Run 50m, 3 HSPU. I used the wall for HSPU's and did my slow shuffle for running. Finished 9R+3 Pull ups, and partial run. Wendler wave 3 OH Press: 5X135,3X155,1X170(4R). Jake Priest's wife, Rebecca, just opened Ahwatukee Crossfit. It is the first women's only crossfit affiliate. Good luck to Rebecca. My wife is taking advantage of the grand opening special of 1 month for $75.:highfive: |
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[B]11.13.2010-Saturday - REST[/B]
just a bunch of dance burpees [B]11.14.2010-Sunday[/B] warmup: run 400, lunges, squats, et al shoulder warmup & mobility (lots) [B]Strength: Wk 2 Press[/B] 5x30 5x45 3x50 3x55 3x65 3x75 (6) [B]Strength: Wk 1 Bench[/B] 5x30 5x45 3x50 5x60 5x70 5x75 (18) Pushups (only about 50-75) Dips (50, 10-35# skinny band) Pullups |
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Thanks Deb and Jeff I dont care much for Grace and was not looking foward to doing it but once I got started with it it was not so bad, Going overhead is something I am not too crazy about anymore
11/13 Stretch 3x10 Backextension WOD Helen 11:57 11/14 sprint training 60 50 40 30 yard sprints m/56/180 CrossFitChesterton |
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Hey everyone. Just hit the big five-oh so thought I'd check in. You are doing some impressive work!
[B][U]November 14[/U][/B] [U]Tough Mudder Training (Tapering)[/U] Ran 6 miles (250' hill at start, then easy terrain for last 4 miles). Mixed in 40 rungs on the monkey bars as I ran by the school. Stretched legs Dead Hang Pullups: 5, 5, 11 Shoulder Press: 45#x10, 95#x5, 110#x3, 125#x3, 140#x4 Stretched shoulders Correction to yesterday's entry: I did 3 sets of 5 DH pull-ups in my warm-up, not 3 sets of 45. I also forgot to mention that I golfed 9 holes carrying clubs after the workout. My right knee hurt a bit on the downhill sections of the first half of the run today, but felt ok by the end. Just old guy aches and pains. Finished off with a nice brisk pace. My watch should be back from the shop this week so I can start timing my runs again. |
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Hello Jim, welcome aboard. Congradulations, you made it!
Mobility WOD: calf, ankle, groin work. Wendler wave 3 Back squat: 5X240, 3X 275, 1X305 (5R). Good depth, One butt wink on last set. Think I was going for deep and lost the posterior chain set. "Blake"(scale) Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead(2 X17.5 DB's) 30 Box jump, 24 inch box(step up) 20 Wallball shots, 20 pound ball Finished in 23:15. The WOD was more will than anything. Tough after squatting. 10 Handstand push-ups |
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Happy Birthday [B]Jim!![/B] Nice work on Blake [B]Pat[/B] - and after 5/3/1.. (That one doesn't look pleasant to me... lunges always get me!!)
[B]11.15.2010-Monday[/B] Warmup: Run 400, squats et al, shoulder mobility & stretch [B] WOD[/B] For time: buy-in: 50 walking lunges 5 rounds of: 5 power cleans - 155# (95#), 15 ring push-ups cash-out: 25 knees to elbows [B]14:24 110#[/B] feet on a box at ring height, about 20". Wasn't as bad as I thought it would be after weekend. Went through clean progressions before & that actually helped, they were pretty darn easy and I did them correctly (slower). Ring pushups were all broken sets, core! K2E - ugh someday I'll be decent at them! |
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Welcome Jim. Your doing some great work Pat
WU 20 backextensions 20 air squat 20 K2E DL 5@225 5@250 5@275 5@345 5@367 WOD 30 pushup 30 pushpress @95 run 200m 20 pushup 20 pushpress @ 115 run 200m 10 pushup 10 pushpress @ 115 run 200m 13:26 the last set of pushpress was rx at 135, too much for me on this one! Post WOD 50 good mornings @ 45# 50 situps 3x10 reverse hypers @ 50# m/56/180 CrossFitChesterton |
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OK Well Then
WU 1:00 jumprope 1:00 row 1:00 jumping jack 1:00 row 1:00 jumping jack 1:00 row 2x30 GHD backextension 3x12 reverse hyper @ 50# WOD 3 rounds 30 each 75# power snatch 20# wallball 16:49 Post AB mat situps m/56/180 CrossFitChesterton |
reintroduction and question
I'm back drinking the kool-aid after a couple year hiatus (injuries & lack of motivation). There is now a box in East Lansing and I'm glad to be back at it.
I'm a firefighter nearing the end of my career and hoping for an active retirement of surfing, windsurfing, swimming, mountain biking and everything else I can get my hands on. My question is about PRs: should I start again or keep looking at my PRs from 4-5 years ago? Pat posted "In life, I believe we go from Brand X to Rx to Brand X in life in general." I'm hoping that I'm not on the downslope of that equation. Any thoughts are appreciated... bob |
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Strong work John! Great looking deadlifts. Welcome Bob! That active retirement sounds enticing.
[B][U]November 16[/U][/B] Tapering for Tough Mudder on Saturday. [U]Warm-Up[/U] 3 circuits: 10 push-ups, 15 sit-ups, 5 DH pull-ups, 15 squats Dynamic stretching routine Bench Press: 10x135#, 5x195#, 3x220#, 5x245# (assist on 5th rep) Dead lift: 10x135#, 5x185#, 5x225#, 5x 250#, 3x285#, 3x320# (I had a few more reps in me at 320# but didn't want to push it so close to tough mudder). Alternated between BP and DL sets to keep the workout flowing. Ran 1.6 miles on treadmill at 1% grade at 8-9 min mile pace. Nice and easy. Stretched legs. |
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Hi Bob. Welcome! If it were me, I would go by what my PR is now, IMHO.
[B]11.16.2010-Tuesday-Day 2[/B] Warmup: Burpees, pushups, squats, lunges [B]Strength: Front Squat[/B] 5x40 5x50 3x60 3x80 3x85 3x90 (12) [B]WOD:[/B] For time: 10 push press - 135# (75#), 10 ring rows 8 push press, 20 ring rows 6 push press, 30 ring rows 4 push press, 40 ring rows 2 push press, 50 ring rows CASHOUT: Front Squat max in 3 mins [B] 6:59 85#[/B] Coach told me to scale up!! Popeye arms today! Geez is that a shoulder pump! In June it took me 7:02 with 75# - so ok then. 23 Front squat cash out (yeah, with the 85#, wouldve had more but my back/rack is the problem) I think the FS prax is helping, Im hitting my legs with my a$$ and surprising the hell out of myself :eek: (not meaning to go that low). HAhahahaha Little cleaning prax and that was pretty much it. |
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11/14 WOD "Battle of the Boxes"
WOD #1 ”700″ (15 minute time cap) For time: With only one female and one male working at a time, the team must complete the following in order: 200 Double Unders 200 Wall-Balls to 10ft Target (M: 20lbs, W: 14lbs) 100 Turkish Get-ups (M: 35#, W: 20#) 100 KB Goblet Squats (M: 70#, W: 53#) 50 Ring Dips 50 Jumping Air Squats Only a few teams finished this one, but not us. We got cut off at the beginning of the Goblet Squats. Turkish Get-ups were a huge bottleneck. I had lots of "no reps" on the damn wall balls. WOD #2 “Load, Distance, and Time” Within 10 minutes: Each team member will establish a 1-rep max Clean & Jerk + 10m Overhead Walk (with the weight that was jerked). While this is occurring, each team member will have 2 attempts at max rep Pull-ups. Each team will have one bar and one set of plates. After the athlete crosses the 10m mark, the bar must be returned to the starting line of the 10m path for the next attempt/team member. If a bar is dropped, the bar must be returned to the starting line of the 10m path. Only one team member can be performing their pull-ups at a time. Pullups 17 and 15 with a number of "no reps." C&J walked 145#, could have done 155# but bad clock management, so I ran out of time. WOD #3 ”The Finisher” (20 minute time cap) For time: With a relay format, each member must complete the following, one at a time: 100m Partner Carry 20 Burpees 100 Partner Carry 20 Kettlebell Swings 100m Run 20 Box Jumps (20″) 100m Run* *as soon as the athlete tags the next member of their team after the last 100m Run, a 2 minute clock will start during which the athlete has to row as many calories as possible. Each team member can only be carried once. The 215# Augie carry was a highlight! Blazed through the burpees, had to break once on K-bell swings, and not much left for the row. The Most Interesting Team in the World (KJ, Kaela, Augie, and me) did everything Rx'd and came in 10th of about 15 teams. I'm proud of us. The Claw |
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11/17 WOD
Snatch 1-1-1-1-1 65-75-85-95f-95 These felt pretty good, but such a precise technical movement! Like hitting a golf ball, have to get it just right. (WAY more fun than hitting a golf ball, however.) Have never really gone for 1 rep max on full snatch, so these are technically PR's. Lifted with Amber, a total blast! (She's so cute when she launches F-bombs!) Followed by 1 Round for Time: 1,000 M Row 30 Overhead Squats (60-65% of 1RM) 5:50 @ 75#. Went head-to-head with Glenn; wanted to finish row within about 20 seconds of him and succeeded. Row time about 4:10 or so. OHS in two sets 17 and 13, used the rack. I felt pretty good about the depth on the OHS's. In retrospect, should have gone heavier. The Claw |
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Traveling Sunday thru last night. Lots of work and other obligations, so lots of quick workouts when and where I can get them in
11.15.10: Stretch Tabata Squats 8x :20/:10 11.16.10: Stretch Tabata Flutter Kicks/Rowing/Recumbent Bike 11.17.10: Warmup 20 Pushups Row 500M WOD 21-15-9 Dead Lift x135 Bench x135 6:15 |
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Busy day for an otherwise easy day.
10 min. treadmill warm up. Mobility WOD for lower and thoraxic spine, hips. Tabata for 3 minutes of hallow rocks. 30sec on and off for hold of down position of squat for total of 3 minutes. Some rehab work on sore forearm. Wendler wave 4 (easy week): Bench press 5X95, 5X120, 5X145 (30R). Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps 65, 85,105, 125f, 125, 135ffff. |
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Welcome Bob 4 or 5 year old PR's I say start new good luck
WU 12 walking lunge 12 air squat 12 pushup 12 pullup 30-15-10 backextensions 3x12 reverse hypers Back Squat 5@145 5@166 5@185 5@205 5@225 5@246 WOD 21 15 9 Hang Clean @ 115 Ring Dips 6:02 Post AB Mat Situps m/56/180 CrossFitChesterton |
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[B]11.17.2010-Wednesday-Day 3[/B]
Warmup: Row 500, squat lunge shoulder mobility & stretch [B]WOD: [/B]3 rounds for time of: 30 wall ball shots 30 squat snatches - 75# (45#) (movement initiates with barbell below the knees) This was a shedkicker back in August, check scores here [B]23:33 Rx[/B] I didnt do this in August; first time full snatches in a wod. Did this nice and slow thru my first set of snatches, stopping to get tips from my coach & scott (thanks!)......repeated a bunch working on form. Got a lot better as I went along. Bunch of almost pretty reps, fell on my butt more than once, starting to see pushing the hips thru is where its at! Good one!! Lots of room for improvement. My shoulders & arms today from the ring rows, soooooo ready for rest day! |
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11/18 WOD
Handstand Push Ups: 5-5-5 5-2-5. Used one pad, which is right at my limit. The round of 2 was because I was in too close to the wall. That slight difference in geometry made it too hard to press up more than twice. We are talking moving my hands back by only three inches or so. 10-9-8-7-6-5-4-3-2-1 Pull Ups Box Jumps (24#/20#) Ring Dips 9:28 as Rx'd. Had to bread up pullups at round of 9, and able to get them consistent again at 3. Not sure Colin Jenkins would have credited me with legit reps on all of them! Ring dips similar, had to break them up at round of 9, and kept them broken up until round of 2. Very hard getting full ROM starting at the round of 7 or 6. The Claw |
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11.19.10
Warmup Run 1/4 mile Row 250m 5 OHS w/ Oly Bar Stretch Strength/WOD OHS (every minute, on the minute) 2x45, 2x55, 2x65, 2x75, 2x85, 2x95, 2x105, 2x115 Cashout 25 Box Jumps (first 12 w/ 8-lb. ball overhead) |
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[B]11.19.2010-Friday[/B]
Ring row & snatch wod = I can't straighten my arms!!!!!!! Holy cheesedoodles! Warmup: Row 500, squats, lunges, et al shoulder mobility & stretch [B][U]Strength: Deadlift[/U][/B] 5x100 5x100 3x120 3x160 3x185 3x205 (10) The good part about this was, I had more. And, I got razzed for wearing my belt! [B]WOD[/B] 5 rounds for time of: 10 clean to overhead - 115# (75#) 10 pull-ups 10 deadlifts - 115# (75#) [B]13:28 Rx[/B] This included about a minute wasted because one of my bumper plates exploded!! :rolleyes: was ok, most painful pullups ever!!! RDL 4x10x95# Lunges 3x20x45# I should've run or rowed after this, but I didn't. Seems like with the dark and holidays looming there's less and less time! |
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wu walking lunge air squat pullups pushups stretch
Hang Clean High Pull 5@105 5@120 5@135 3@145 3@160- sloppy, no wait "cheesedoodles" WOD 30 Power Snatch @ 95 3:06 5 rounds 6 Snatch @ 95 10 K2E 5:06 m/56/180 CrossFitChesterton |
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Great DL DEB.
John B, great snatching time. Mobility wod: shoulders. Wendler Wave 4 DL: 5X175, 5X215, 5X250 (12R) Hang Power Clean: 7X3: 65, 85,105,125,145, 165, 175 (1Rff). |
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Oh yeah this iss what he had on when I busted my plate....
[url]http://illegal-art.net/allday/[/url] (wfs) |
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MWOD--not as RX. 10 minute squat hold. did my usual squat down holds in Tabata style for 4 minutes.
Wendler: Wave 4 OHP: 5X 40%, 5X 50%, 5 X60% (i.e. 70,90,105). Misread numbers on plates. Last set: 145(10R). Tribal Fitness WOD: 10 X 30 sec rows. Post total yards rowed: 1558. My numbers varied greatly: 149 to 161. Coach pointed out that my form needs allot of work. I'll add it to the list.:rofl: |
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11/20 WOD
15 Rep Max OHS: 95-105f(2)-105f(14) So bummed to fail on last rep! It was a mind trick for sure; lost concentration, bar tipped forward. Getting to full depth continues to be a challenge. I think I just need to load a very light bar and knock out about 100 reps to get the muscle memory right. AMRAP 15 Min: 30 Sec Handstand 30 Sec Squat Hold 30 Sec Pull Up Hold 30 Second L-Sit 5 rounds plus some pull up holds. Could have done 30 second handstand and squat holds forever, it was the pull up and L-sit holds that killed me. Wasn't totally gassed by the end, because the failures in my arms and abs kept me from working up to max metcon. Lots of fun, however. Thanks for this one Fielding. The Claw |
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[B]11.21.2010-Sunday
[/B] Warmup: Run 400, squats, lunges, et al shoulder mobility & stretch [B][U]Strength: Press[/U][/B] 5x35 5x45 3x50 5x60 3x90 1x75 (6) [B][U]Bench[/U][/B] 5x35 5x45 3x50 3x65 3x70 3x80 (17) 50 Dips w/skinny band (these are NOT getting easier) pullups [I]Not a good day; company came just after I started this - trying to run in and out and get it done.... eh.[/I] |
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11.21.10:
Warmup 10 OHS w/ Oly bar 10 Hang Squat Cleans w/ Oly Bar Stretch Strength Hang Squat Cleans 3x95, 3x105, 3x115 Behind Neck Press Shoulder Press 3x95, 3x105, 3x115 WOD 3 rounds for time: Run 1/4 mile 20 pushups 250m Row 14:15 |
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Last Weekend spent a couple of days riding the KTM on some really challenging single track with my Son-in-law (best leg workout I have done in weeks!) managed to get a couple run's in the PNW rain as well.
Mon 11.15.10 WU-row 500 x2, stretch, Squat Mwod-5min, leg kicks BS-45#x10, 105x5, 150x3, 155x1 BS Challenge #15 160x20 (the last 5 were really tough as my legs were still not recovered from riding!) got-r-done Decided to forgo the metcon. Monday Evening got a call from neighbor to our vacation home telling me a large aspen tree had fallen on our garage! Tues: 11.16.10 go to cabin and meet tree service (removed 60ft tree from garage) picked up a ton of limbs and started bucking up the fallen tree, next day dropped 2 more large danger trees and stacked (each round weighed in excess of 100lbs (so needless to say I got a great leg workout stacking at least 3 cords to "clean height"!! Wed-Thurs-Fri, (clean up)-stretch and take hot showers!!! Sat-Sun off! Looking forward to tomorrow (if I can get out of the driveway) still snowing!! Last two BS challenge this week--165-170#!!! |
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11/21 WOD
Skills work at SBAC on OHS. Went super deep, down to a box about 10" high. Did reps with 45#, 65#, and 85#, started to fail at 95# that deep. Did some more to a depth about 2" higher, but nothing more than 95#. Noticed my right knee kept collapsing inward, had to make sure to be back on my heels to help out. Then tried box squats, but was pretty tired and only was able to do a few reps at 165# max. 11/22 WOD Overhead Squats 3-3-3-3 95-105-115-125f. 3 @ 115#, full depth (i.e. tapping med ball with butt) is PR! This is my third WOD in a row featuring OHS. Finally figured out that if I looked straight ahead, even a little up, I don't tip forward! :pepper: Woo hoo! Think 125# is right around the corner. Followed by: 3 Rounds for Time of: 20 V-Twists (R+L=1) 200 M Run 1 Min Plank Hold 7:59. Was only able to string all 20 V-Twists together the first round, then needed to break them up a bit. Runs were less than 100%, but all plank holds were continuous. The Claw |
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Jim C. Nice work on the new OHS PR!! as well the WOD!
11.22.10 Stretch, OHS-PVCx20, ASx20, leg swings x 10, HS stretch, BS Challenge #15 160#x20--Was pleasantly surprised that I was able to maintain rythm and complete the lifts in 1:31m (one more set to go to get to the finish weight of 170#!! (seems the stacking logs was a good warm up:D) Cool down--go home and shovel 200ft of driveway (still snowing):yikes::yikes: |
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JC nice work on the OHS. The form on this is killer.
Tim, great functional workout. Did you order it? Mobility WOD. This is last of "De Load" on this cycle of Wendler. went to gym w. a buddy who is just started doing Coach Rip's SS. We did form checks on 4 basic moves for 60 plus minutes. Completed wave 4 of BS: 5X125, 5X 160, 5X 195 (12R). |
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[B]11.22.2010-Monday[/B]
Warmup: Row 500, squats, lunges, shoulder mobility & stretch [B]WOD:[/B] 10 rounds or 20:00, whichever comes first of: 5 kettlebell swings - 32kg (24kg) 10 sdhp - 95# (65#) 15 ring dips [B]8.8 modified[/B] skinny band for dips, I think the one in the gym is fatter than mine. Watched the two guys doing theirs, they dont go all the way to lockout. Im thinking now, maybe that's harder, because tension off your triceps when you're locked out, so maybe I shouldn't? (with the band I do full ROM no kip...). What will get me ring dips fastest?? That was it, Im slacking.... the holidays!!!:) |
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good work Claw
11/20 Team WOD 2 man teams 2 rounds run 200m sled pull 45# 50 yard 15 box jump 20" med ball toss 14# run 200m 14 AB mat situps 37 pullup in 2:00 55 pushup 2:00 51 situp 2:00 11/22 WU 30 GHD backextensions 3x12 reverse hypers 20 back extensions 20 pushup 20 wallball shots @ 20# DL WU @ 135 3x286 3x310 1@340 1@360 1@400 PR F@405 WOD 3 rounds 400 m row 21 hang snatch @ 75 12 burpee pullup 19:24 m/56/185 CrossFitChesterton |
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i am within 6 months of being 50 so i hope it is o.k. to post here.
just did my crossfit total. back squat 350 shoulder press 140 dead lift 405 total 895 i was super happy with that total as i am tied for 1st place in the box still. then chap i tied with is 35 and the person in 3rd place 15 lbs behind is only 29. i was hoping to be able to break 1000 by december 31st but it looks like it may be december 31, 2011. looking forward to crossfit football total january 1st and will be over 1000 for sure. |
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