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Warm up.
5X5 front squat: 65,85, 135, 185,225.
Had to do this with bar resting on shoulders and arms crossed in front of bar.

Tabata this. 217 reps total. Had to sit out last few rounds of squats. Too winded.

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12/17 WOD

AMRAP 20 min w/ a partner
(one partner works while other partner holds)
30 sit ups/ plank hold
30 push ups/ hollow hold
30 squats/ squat hold

4 rounds + 3 situps.
Worked with Stacy Gannon, and we moved fast! The holds were harder than the movements.
Huge class, 28 people. That's the biggest class I remember for a non-special event WOD. Guess everybody is getting their pre-party appetite up.

This will be my last CPC WOD for two weeks. I'm on vacation next week, and the box is closed the week after that. I have big plans for programming my own WOD's on the cruise ship and then in the globo gym when I get back; we'll see how that pans out.

Claw

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Reading your posts. Some I credible work for you old codgers.


SATURDAY 111217

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

My timer stopped. Finished somewhere between 24-30 min. Was in Pukeville after 3rd round but managed to hold things down. DUs need a lot of work, but are improving.

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I agree with you Perry....some great work here.

Nice front squats Pat...that's impressive!

“12 DAYS OF CHRISTMAS”
1 Christmas Power Snatch (95#) (75 scaled)
2 Ring dips (bands)
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″)
10 10′ Wall-Balls (20#)
11 KBS (55#
12 Thrusters (95#) (75 scaled)

This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.30 minute cut off!


This was a fun one. Scaled the Power Snatch and Thrusters to 75#. Took me 31 minutes...didn't make the cut but kept going. I had my 13 year old daughter there with me...she counted and made sure her old dad didn't stray (or cheat).

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Nice PR's Michelle! :highfive:

Some nice deadlifting #'s; wonder if I could DL 300 (if my coach let me DL.). i bet I could.

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Sunday: Rest day

Early morning: Very easy 3 mile trail run with the dog. His time would have been better but for 2 dumps during run.

Core routine during Giants game. Most depressing core routine this season.

Post game: 30 clean and jerks @ 135lbs.

Except for Giants game, a good day.

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[QUOTE]Core routine during Giants game. Most depressing core routine this season. [/QUOTE]
that...and then the Jets.

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12/18 Crown Point's Firebreather competition
I was the oldest guy signed up for this one, couple guys were in the late fourties

first WOD was a DL ladder I was in the intermediate Group
start DL at 275 and work up to 465 I made it to 425 which is a 10# PR
Wheels fell off after that with Fran next and a added twist of a sprint ( run, jog) between each round 8:00 cut off time I made 4 thrusters into the last round

WOD 3 every 1:00 do 4 burpees 10:00 cut off all lifts @ 95
20 thrusters
20 SDLHP
20 push press
20 O/H squats I made 3 before time ran out
20 front squat
after this WOD you have 3:00 to hit a 1 rep max Ground to floor/ 165# for me

Todays Competition was humbling for myself as I stunk it up pretty bad, and I am a long way from being ready for 2012 open, not to mention I still have not gotten Double unders

m/57/180

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[QUOTE=David Cahn;1015032]I agree with you Perry....some great work here.
.[/QUOTE]

John those are some serious good numbers and I am 5 years your junior.



Been ok with consistency, but not tracking close.
Did a 15 minute Cindy, lost track of rounds
10 pull ups single hand swing 55 pound KB 10 each hand then 20 singles
4 - 6 rounds in 13 minutes.

Today
21 - 15 - 9 BS @ 135 pull ups 13.5 minutes.

I'll be first to wish you all Merry Christmas (or fill in your Holiday here)

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John,good work.

Warm up
Dead lift and push up progression:
5X5 DL: 135,185,225,315,365(last set was more like2-1-1-1)
Push ups:51,35,30,30,25.

WOD
5rft
15 wall ball
15 bur pees
3 min. Rest.

Scale 7 reps each.
23:12.

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Thanks Tom and Pat

little sore today, well more then a little body felt like Sunday was my first day of ever lifting a barbell

12/19
rolled out my quads and lower back
Back Squat 3 @ 135 155 185

WOD 5 rounds
2 DL @ 275
4 pullup
6 BJ @ 24"

Post green band Good mornings and AB mat situps
jumprope
m/57/180

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John: How do you do good mornings with a band?


WOD
Strict Press (with bands) 9×3 @ 60% of 1RM
Then…
2 Rounds:
3min AMRAP
2 Wall walks
*3 Power cleans* 135/95
Rest 60sec


I pressed 85# with skinny bands. Did the AMRAP with 115#. Completed 6 rounds. Have to work on my power cleans and all my oly moves. Afterwards practiced on 95#. Just flew up :D

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JB - WOW! You've been real Kick@$$!! Congrats on the DL PR!! Wanna be you when I grow up!!

Claw - Enjoy your vacation!!

Pat - Yay! Burpees!! :D

Tom - I know what you mean about JB! Good Stuff yourself!! & Merry Christmas to you (& everyone else)!!

[B]WU:[/B]
400m Run, 15 Squats, 500m Run, 15 Squats, 400m Run

[B]WOD:[/B]

5-5-5-5-5 OHS

THEN
21-18-15-12-9-6-3 for Time of:

75# SDHP
75# Push Press

45#-75#-95#-125#-145#(2) OHS

14:10

[I]Still fight a cold & feeling it in my chest!! But I wasn't the last & was not too far behind the rest of the folks doing the WOD![/I]

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enjoyed a couple of days off due to feeling lousey still, x mas parties and the like. just felt the need for a few days off.

last nite

future press 1-1-1 w/purple bands

235-245-255

then pullups w/green band
bench press 16kg kb's and black bands w/bamboo bar.

shoulder was not overly happy by the end of the workout.

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4 mile run and

4 rounds: 50 bicycle crunches and 25 pushups on 4 medicine balls.

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[B]WU:[/B]
5 Pull-Ups, 10 K2E, 15 Squats, X 2 then Jump Rope 5 min

10 Wall Climbs

[B]WOD:[/B]
“McGhee”

25 Min AMRAP:

5 225# Deadlift
13 Push-Ups
9 24″ Box Jumps

7 rounds + 5 DLs + 13 Push Ups + 6 Box Jumps

[I]Didn't do Rx (275#), still feeling the effects of my cold. Did this on 15 Apr 10 using 145# & got 10 rounds in 30 minutes. So I feel good about that.

Weird thing, though, after yesterday's WOD, my right ITB was hurting. Did some Mobility stuff and after today's WOD, I felt a LOT better! Weird![/I]

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David we do band good mornings by standing on one end of the loop and placing the other end around back of neck or shoulders

William thats funny stuff I thought we did these WOD'S and lifts to keep from growing up?

still very sore in the legs mostly
so I rolled out a bit and that helped and warmed up with some jumprope

WOD 5 rounds
5 pullup
10 DL @ 135
10 pushpress
10 BJ
10 floor wipers
10 35# KB clean and jerk
21:06
felt pretty good after but after the ride home tight as dick's hat band

m/57/180

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[QUOTE]12/18 Crown Point's Firebreather competition
[/QUOTE]
Nice job JB!! DL pr wtg :highfive:

(Seems like we're ALL fighting off some kind of ick sick!! I much prefer the warmer months.)

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JB: nice WOD. "dick's hat band". Gonna have to mull that one over...


34m Handstand walk
Then 7 Rounds:
7 Deadlifts* 225/155
12 Toes to bar
20 Double unders
After 7th round, run 700m


This was not surprisingly a coach's birthday WOD. I modifies with 34 m inch worm as my wrists didn't feel up to 34 HSPU or even 34 HS with hand lifts. Modifies the 49 deadlifts to 185. 20 DU became 60 SU. Run became row. Time was 23:59.

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OK grace @ 115# 12:18.

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Odd morning at Tribal. Starting to ease my way back a into the powerlifting.
Bench press: 10X 135, 10X185, 5X 225, 1X275.

WOD
5RFT
3rope climbs(or 6 ascend and descend from floor to standing)
10 kte
20 lunges w. 45# barbell OH
Run 400m.

Scale half reps and 3 rounds. 16:10. I was gassed. Could no longer work continuously so I stopped after 3rounds.

This was a class of one.

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[QUOTE]OK grace @ 115# 12:18.[/QUOTE]
Nice time... full clean or power?? (I suck at cleans!)

WTG [B]Pat![/B]

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nice work everyone.

signed up yesterday to be part of a 7 person running relay for a 81 k.m. running race. told my coach yesterday never in my wildest dreams would i have thought i would ever be doing something like that. funny how an accident can change your whole perspective on your ability to do or not do things.

yesterday's wod

20 min amrap

400 m run
10 situps w/10 lb dbell behind neck
15 55lb on axel bar sumo deadlift hi pull
10 45lb plate on shoulders lunges

4 rounds 10 situps + 6 sumo pulls

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Cliff I'm glad you like running, me not so much!

[B]12-21[/B]
"Cindy"
8 rounds + 18 reps

After 3 rounds had to scale to smallest band and bench push-ups because I'm trying to break the "worming" habit. F'ing Bench push-ups will do it because I hate them.

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michelle. who said anything about liking running.:)

i am just getting into it because i don't think i will ever mountain bike like i used tobe able too.

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Rehab day as my shoulders are so tight I can barely bench anymore.

Bench: 4 sets flat 6 x 185; 4 sets incline 6 x 175; 4 sets decline 5 x 185; 4 sets dumbbell flys 10 x 50 lbs.

4 sets scapular raises 15 reps with 20 lb DBs; 4 sets reverse flys 15 x 20lbs; 4 sets straight arm kickbacks 15 x 20lbs

3 sets triceps rope press downs 10 x 50lbs; 3 sets seated overhead triceps presses 8 x 80lbs; 3 sets lying french presses 10 x 85lbs; 3 sets one arm dumbell bent arm kickbacks.

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[QUOTE=Tom Gallagher;1016081]OK grace @ 115# 12:18.[/QUOTE]

Tom - NICE!!

[QUOTE=John Burch;1015987]David we do band good mornings by standing on one end of the loop and placing the other end around back of neck or shoulders

William thats funny stuff I thought we did these WOD'S and lifts to keep from growing up?...[/QUOTE]

I was so much older then, I'm younger then that now!! ;)

[QUOTE=Cliff Miller;1016117]...signed up yesterday to be part of a 7 person running relay for a 81 k.m. running race...[/QUOTE]

Wow!! So cool! Just south of here, Kentucky has [URL="http://www.bourbonchase.com/"]The Bourbon Chase/[/URL], which is a 200mi relay through the Bourbon Trail that I've wanted to try. You need a ten or eleven person team and it fills up almost at least a year before each run! I'm sure your run will be at least as fun!!

Michelle - Great job on Cindy! My experience has been that the scaled reps are just as brutal as the Rx'd ones!

Pat - Killer WOD even for 3 rounds!! Ascending and descending from floor to standing is no easier than doing rope climbs IMHO! Great Job!

Deb - You got it! (Now, if I can get to saying "Stuffed up nose" fast, I'll feel better! :D)

[B]WU:[/B]
1 mile run

[B]WOD:[/B]
Tabata “Fight Gone Bad”

5 Stations, do 8 rounds of each (20 sec of work, 10 sec rest) before moving on of:

20# Wallballs
75# SDHP
24" Box Jumps
75# Push Press
Row (for calories)

236 including 42 calories

[I]Brutal!! Wallballs were the best (lowest round was 7 reps). Box Jumps were my goat (only did 24! :censored:). Don't remember FGB being this bad!![/I]

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Thanks Deb
william Now I do like that one I was so much older then I'm younger that that now:rofl: Who sang that
My fav is
We don't quit playing b/c we get old, we get old b/c we quit playing

12/21
max bench with bar held by red bands from overhead
135 225 275 315

max 3 pushpress 135 155

6x8 Tate press w/ 35# DBs

WOD 7 rounds
row 300 m
3 power cleans @ 135

post 2x16 ring row and jumprope

m/57/180

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I need to work on that not getting old thread....
Setting PRs, but getting out of bed in the morning is slooow on some days.
Maybe we need a scoring system...
Deadlift xx pounds than when I was 30 +4
Ankle tweak hurts when I run -2
Elbow tendonitis -1
More pull ups than 30 +2
Yes better than I ever was!:super:

PR deadlift 280# x 2.

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Death by 10m
15 rounds

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21-15-9 reps for time of:
135 pound Clean
GHD sit-up

9:36 (No GHD so used incline situp board)

Really felt this in my quads so very happy. Finally getting the feeling on these that they are jumping and shrug movements rather than using arms. The lactic acid build up in my quads let me know I'm on the right track.

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[QUOTE]Wednesday 111221

21-15-9 reps for time of:
135 pound Clean
GHD sit-up[/QUOTE]
Not even asking, the times are soo fast.

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[QUOTE=John Burch;1016421]... william Now I do like that one I was so much older then I'm younger that that now:rofl: Who sang that...[/QUOTE]
The lyric is from "My Back Pages" a song written by Bob Dylan and included on his 1964 album, [I]Another Side[/I] of Bob Dylan. Last top 40 hit by the Byrds.
[QUOTE=John Burch;1016421] My fav is
We don't quit playing b/c we get old, we get old b/c we quit playing

12/21
max bench with bar held by red bands from overhead
135 225 275 315

max 3 pushpress 135 155

6x8 Tate press w/ 35# DBs

WOD 7 rounds
row 300 m
3 power cleans @ 135

post 2x16 ring row and jumprope

m/57/180[/QUOTE]

D@MN STRAIGHT!!! :D

[QUOTE=Tom Gallagher;1016468]I need to work on that not getting old thread....
Setting PRs, but getting out of bed in the morning is slooow on some days.
Maybe we need a scoring system...
Deadlift xx pounds than when I was 30 +4
Ankle tweak hurts when I run -2
Elbow tendonitis -1
More pull ups than 30 +2
Yes better than I ever was!:super:

PR deadlift 280# x 2.[/QUOTE]
Tom - I [B][I]LIKE[/I][/B] it!! way to go!

[QUOTE=David Cahn;1016513]Death by 10m
15 rounds[/QUOTE]
Awesome David!! I got a nasty hamstring pull on my 7th round the last time I tried that WOD! Got to practice on keeping my hammies back when I run!! Niiice Job!!

[B]WU:[/B]
10 KB Snatch Right, 10 KB Snatch Left, 10 Squats, 35 Sit-Ups X 2

[B]WOD:[/B]
4 RFT and Reps:

500m Row
225# Deadlift (Max Reps)
THEN
Max Handstand Push-Ups x 3 rounds

13:20, 20 Reps

6, 8, & 4 HSPUs

[I]Rowing was the tough part. And my DLs (3rd day of DLs in a row!) were not the best. Callouses on my hands we the limiting factor. Was the one of the few doing it Rx, so I felt good about that!!:D[/I]

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Sprint workout: Warmed up with mile run progressively going faster. 10 1 minute sprints at 13mph on treadmill with 1:30 min. rest in between sprints.

First time working on muscle ups, but no rings so had to use pull up bars. Did not get one. I'm determined to learn this move. Goal: Be able to do 1, and then 10 consecutive muscle ups within the next month

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william that race sounds like a blast. i told my buddy who is organzing the squamish 50 team that that was our road trip for 2013 :)

great day at the box today

2 teams wods

1st one

max plate hold to "o' come yee" done on eletric gitar.....135 lbs of steel and rubber plates...glad when it was over

then as a team w/only one person doing work at a time

20 pull ups
30 1 armed bench press 30 lb dbell
40 16kg kb goblet squats
50 sit ups
no idea how long it took cause we were having to much fun.

looked around today and realized how far i have come on this crossfit journey....2 years ago i was 25 lbs heavier and no way could have kept up the the guys 20+ years younger yet today i was able to hang right in there:pepper:

this is going to be a great end of the year. The Dead on the stero, a couple of wobbly pops, starting to build xmas eve dinner (bbq'd ribs and smoked turkey) and feeling great about life.

thank you all for the inspiration for keeping on this journey. it blows me away with the work you all are putting out.

have a great xmas.

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Perry Dean keep us posted on your Muscle up goal, i got a feeling your gonna hit it Good Luck
much needed rest day for me 12/22
12/23 Wu jumprope
strenght training
8x2 Box squat 95 135 185 most sets @ 135 as I got some help from the owner with my form

Ultra wide Sumo DL wu @ 135 work 225 275 315 w/ chains
Good mornings @ 135 3x8
WOD 12 days of Christmas
1 power snatch @95
2 ring dips
3 burpee
4 pullup
5 T2B
6 pushup
7 air squat
8 jump lunge
9 24" BJ
10 20# wallball
11 55# Kb swings
12 Thrusters
24:28 gets pretty tough in the later rounds

Post 5 rounds
60 jumprope
12 70# KB each hand deadlifts

m/57/180

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Great to read everyone's progress here. Crossfit has been a great addition to my life. Enjoying every WOD and making progress. Actually just happy to be able to keep doing it.

Today was my first Fran. Scaled back to 75# thruster as the emphasis is on speed with this WOD. Finished in 6:46

Merry Christmas everyone. See you Monday

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thats a sweet Fran time David

12/24
9x3 Bench @225 red bands

WOD 4 rounds
5 tire flips jump in and out each flip
10 pullup
65# 200m sled pull

Post
5x10 GHD situps
100 pushup
m/57/180

Merry Christmas Everyone

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Had no time for a workout before leaving for in-laws today so squeezed in a quick 20 pull ups and 100 pushups at home.

My first year of cross fit has been great. The people doing it are some of the best athletes I've known, yet humble and incredibly helpful. I appreciate it.

Enjoy the holiday folks!

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Merry Christmas everyone.

Yesterday @Tribal
5X5 thrusters:65,85,95,135,145.

WOD
5 rft
400m run
15KB,53#, 2 min. Rest
scale 200m
( senior moment---I forget!).