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Great show Jim.
Box squat: 5x5: 135,185,225,245,265. WOD: 1rft 150 wall ball. Scale 14# ball. 12:20. |
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Claw, As I said on FB, we all could make better commercials than what they showed!! Awesome effort!!
[B]WU:[/B] B-ball court width: Walking Lunges Reverse Walking Lunges High Knees Butt Kickers Run Faster Run Sprint (2) Bear Walk (2) Paleo Sits Squats 10 Push ups [B]WOD:[/B] 1-1-1-1-1-1-1 Thrusters 75-135-165-185(f)-175 (PR!)-180 (f)-180(f) Then Tabata Row (60 cals, lowest 3) rest 5 Min Tabata Row (59 cals, lowest 6) [I]Love Thrusters, but working with the firebreather in the class was questionable. Wished I hadn't jumped from 165 to 185. Next time!!![/I] |
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warmed up with burpees and DUs
WOD 1000m row 10 O/H squats @ 95 15 pullups 20 Burpees 25 situps 30 ring dips 35 push press @ 95 40 DU 22:14 Very slow O/H squats and push press were a bottle neck, Just no drive today! m/57/180 |
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yesterday
tricep extensions w/barbell, pushup progressions, pull ups x5 all shoulder testing stuff which is surprisingly feeling better than it has in the past bit. have been going to masage 2x week and heather is breaking down the giant knot that she feels is in part creating such a lack of range of motion in my shoulder. my coach wants me to take 2-3 months of total attention to my diet (and to cut out beer completly) when we get back in 10 days to see if that will further reduce inflamation in my shoulder. about 20 of us from the gym are heading to an all inclusive in mexico tomorrow. really looking forward to it since it is -12 celcius or -25 with the wind chill today. only one more sleep...... |
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Thanks for all the kinds words about my buddy carry video.
1/16 WOD Box Squats (for real this time) 5-5-5-5-5 185-225-245-265-285 Not going full depth really makes a difference. Weird having 285 on my back. The squats felt better than walking the bar to and from the rack did. Advanced: Handstand pushups. 5 sets of your max with 2 minutes rest, to be perfectly honest. 8-12-7-7-8 (one pad) Started with hands closer together, then wider which allowed more reps. Final round might have had a ninth but I lost the handstand. Small class on this holiday, only James, Donahoo and me with Traver coaching. Lots of time to rest between sets. Good WOD. 1/18 WOD 3 Rounds for Time: 50 Air Squats 20 Pull Ups 10 Hang Power Cleans (135#/95#) 12:56 @ 95#. This is a variation on Nasty Girls, which has 7 muscle ups instead of 20 pull ups. Some days you're the windshield, some days you're the bug. I was the bug today for sure. Could only hang power clean 135# 3 times, with about 3 fails getting that far, so I downloaded to 95# for rest of WOD. I simply cannot generate enough speed through the pulls. Pull ups started 10 straight, devolved all the way down to 1's by the end. At least I did the 50 squats straight through, although I was not setting any speed records. (Last time I did Nasty Girls was 9/30/10. That time I did 115# HPC and 21 pull ups and finished in 15:54.) Felt absolutely out of it this morning, I think it's related to eating so few calories recently trying to get my weight and body fat down about 10#/5%. Oh yeah, and I dropped the Oly bar on my big toe during HPC drills before the WOD started. :ranting2: Seriously bruised, toe nail will be lost for sure, at least it's not broken. Claw |
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Split Snatch
95, 95, 115, 115, 120, 120, 120lbs. Never do these. Stayed light worked on form. Making my now famous Meatzza. Really good! Can't wait! |
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01/18/2012 Run 5km
Warmup: t-spine mobility, band dislocates, Abmat situps, KB swings, weighted back extensions, air squats Workout: Run 5km 23:16 Skills: shoulder press - 15# X 10 X 3 Deadlifts - 135, 165, 195 X 5 reps wall pushups Added band dislocates and wall pushups to my rehab routine today and the shoulder is very sore and stiff now. That'll teach me to not change two things at a time. ;-) |
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[QUOTE=Jack Davis;1024573]
Making my now famous Meatzza. Really good! Can't wait![/QUOTE] In the middle of a Paleo challenge and that sounds good. Recipe? Claw |
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Jack - Ditto to what Claw said!
Claw - Sorry about your toe! I'm the master of dropping weights on myself in our box! Must be something going on. 3rd injury I've heard of (or felt) today!! Alden - Awesome 5K run time!! [B]WU:[/B] 2 rounds 15 samson stretches 10 broad jumps 10 GHD situps partner, a does 40ft plank walks, while b does star holds [B]WOD:[/B] “Jack” (Scaled) – 20 min AMRAP: 10 Push Jerk (95#) 10 KBS (53#) 10 Box Jumps (24″) [I]ONE FRICKIN Box Jump from 6 rounds!!! :ranting2: Scaled to 95 since I don't do push jerks that often. Heck, many ended up being push presses! tripped on the 9th Box Jump of the 6th round, banging my hands. Jumped up to redo it, again & the 20 min were done!! IF I didn't miss it, I'd have gotten 6 rounds!!:ranting2:[/I] |
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Warmed up with 250 m row, 2 sets each of 15 situps, 15 squats, and 15 good mornings with 20 lb. bar.
Worked on pullups (still haven't gotten one without a band) by doing a few jumping pullups, then did 7 negatives, pulling back up from 90 degree elbows on the first three. Back squats: 5 x 5 @ 125 lbs; my heaviest 5 x 5 to date. Felt much stronger than last week at 120 lbs. Bench presses: STUNK! Last week did 5 x 3 @ 70 lbs; today failed after 2 @ 70 two times. Dropped back to 65 lb and did a reverse pyramid down to 55 lbs. WOD was 500 meter row at 100% effort. Seriously flawed technique had me come in at 2:17 and breathless. Will have to work on my rowing. Tired and sore. A good workout.:) |
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to start best 3/5 tug of war 4 against 4. our side only won 1. on the first tug both of my calfs cramped. something i have never had happen before and really don't want to have happen again cause it really did not feel all that great.
then 5 rounds 20 ring rows 30 16kg russian kb swing 20 20 lb ball slam 13:20 keep up the great work everybody. william....get that damn one box jump next time!;) will be back in 10 days. |
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Alright, here it goes!
"Meatzza" Take 1lb ground chicken, mix with 1 egg and a wee bit of oatmeal to keep it all together. Pat down in a 9in. cake pan sprayed with pam. Bake for 10 minutes at 400 degrees. While that is cooking cut and mix toppings in a bowl. Any combo of meat and veggies. My first one, I mixed sweet baby peppers, mushrooms, bacon, and spinach w EVOO. Salt and pepper to taste. Remove "chicken crust" and top with a small protion of tomato sauce then pile on the toppings. Cover with lowfat mozzarella and parmesean cheese. Bake an additional 20 minutes at 400 degrees. Remove and enjoy!:kicking0: This makes my lunch for the week. Experiment with the toppings. |
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Elisabeth
21-15-9 Squat Cleans 135lbs Ring Dips Scaled to 95 lb power cleans 6:40 |
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[QUOTE]Elisabeth
21-15-9 Squat Cleans 135lbs Ring Dips Scaled to 95 lb power cleans 6:40 [/QUOTE] nice job, after all that meatzza (I had the same Q as Claw, google - OMG!!) :) Sounds like something I'd eat; my son still razzes me about "meat marks" (he says he's never seen anyone take ground beef, plop from pkg to frying pan, cut chunks off hot or cold and eat them, still with the grinding pattern in the meat. Doesnt bother me!) |
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01/19/2012 Wall Ball, TTB
Warm-up: jump rope, double unders, row 500m, Abmat sit-ups, weighted back ext, pulldowns, air squats Workout: Pack (-) Five rounds for time of: 12 DB Thrusters (R arm), 7.5 DB 12 Toes-to-bar 6:41 Skills: Shoulder press 15# X 10 X 3 Cleans 15# X 10 X 3 |
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3 Rounds
1000 M Row 45 lb Thrusters 50 Pull ups 30 This was brutal....39:56 Glad its a rest day tomorrow. This weeks Meatzza Combo was: Broc, peppers, Italian Sausage, Mushrooms. Outstanding! |
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i found these links from last week's meet (ALL WFS, still asking myself, did I SEE that??)
Danica 120kg C&J: [url]http://www.flickr.com/photos/bklemens/sets/72157628952139767/show/[/url] Danica 87kg Snatch: [url]http://www.flickr.com/photos/bklemens/sets/72157628951979991/show/[/url] Rizelyx Rivera 88kg Snatch: [url]http://www.flickr.com/photos/bklemens/sets/72157628952193421/show/[/url] Rizelyx Rivera 107kg C&J: [url]http://www.flickr.com/photos/bklemens/sets/72157628952020599/show/[/url] Holley Mangold 140kg C&J (love the way she picks Mike up at the end): [url]http://www.flickr.com/photos/bklemens/sets/72157628952167419/show/[/url] Holley Mangold 110kg Snatch: [url]http://www.flickr.com/photos/bklemens/sets/72157628952242475/show/[/url] |
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Jim - D@MN STRAIGHT on that!! ;)
Jack - My mouth is watering!! (BTW, Way to go on Elizabeth!!) [B]19 Jan WU:[/B] 400m run 2 rounds- 10 Pull Ups 10 AbMat Sit Ups 10 1.5 Pood KBS [B]1,1,1,1,1,1,1 Clean[/B] 95-135-165(f) :mad: -155-165 :mad:-170(f):mad:-170(f):ranting2:-170(f)-135-135 [I]Man, Cleans are a BIG goat. Still pulling high and NOT dropping underneath!! Going to spend more time at 135/155/165# working on receiving in the squat! At least I was able to match my 165 PR. It was maddening how easy it was after struggling the 1st time!! Amazed at those ladies Deb had in those links!![/I] |
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took two days rest
1/20 50 Abmat situps 40 24" BJ 30 Bar Facing Burpees 20 SUMO DLHP @ 85 10 O/H squats 11:09 1/21 7 rounds 7 WB @ 20# 7 Push press @ 115 14 jump lunge 7 each leg 7 55# KB swimgs 7 24" BJ 7 Pullup 7 K2E 25:36 I seem to be getting slower, need to work on the mental end of pushing myself m/57/180 |
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Norwalk Masters Tournament:
Got snowed out (spun out trying to get there, so returned home) so did the competition on my own at local gym. WOD 1: 4 rounds: 5 pushups; 10 kb swings(53lbs); 15 goblet squats(53lbs); 30 DUs. : 11:20.* I'm getting better, but still suck at DUs. WOD 2: Cleans, add up total weight. 5 attempts: 155, 165, 170(PR), 170, 170, 170 WOD 3:* 10,9,8,7,6,5,4,3,2,1: Deadlifts@225lbs, 24'' box jumps: 19:20.*Was very slow, but my goal was to keep my form and not kill myself. WOD 4: maximum continuous pull ups : 28 (PR). This extra WOD is only done if you come in in the top 10. Since I was competing on my own, I declared myself the winner. Extra WOD : Maximimum continuous pull ups: 28.* |
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Hi guys. Been tardy posting here.
Props to Big John Burch for showing up at the online WODclubopen. Nice job. Just watched your Bear Trap. Good work. today was my birthday WOD. Wooohooo!!!!!!!!! DR. DAVE’S UPPER BODY BIRTHDAY MASSACRE 53 Bench press (Men: body weight, Women: 2/3 bodyweight) 53 Pull-ups *Perform 5 burpees on the minute until all 106 reps are completed. *To be considered “Rx”, you must scream “Happy Birthday Dr. Dave” during your first 5 burpees of the WOD. Did 165...not my body weight but a concession to my advanced age (and therefore high number of reps!) Did it in 18 minutes. |
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Happy Birthday Dave.
10 Rounds: 15 DL (135#) 15 Push-ups (3 rounds to bench then to GHD) 14:59 The last few months have been hectic. Sold CrossFit Marquette to my Landlord :pepper: They are slowly ramping up and I think they are going to do well. |
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01/22/2012 Back Squats
Warm up: row 500m, jump rope, double unders, pulldowns (60, 70, 80 palms in X 20 reps/ 60, 70 palms away X 20 reps), shoulder press 15# X 10 X 3 sets Workout: Back Squats 45, 95, 135, 185, 195 X 5 reps Yesterday was a rest day. Added band dislocates to my shoulder rehab routine. Last night, shoulder was so uncomfortable, I had to resort to ibuprofen to get through a social function. I skipped the skills practice to see if the shoulder would settle down. A little stiff tonight but not too bad. |
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01/23/2012 Row, Thrusters, Pull-ups
Warmup: 150 single unders, Abmat sit-ups, KB swings Workout (Puppies +): 2 RFT Row 1000 meters 10 pound Thruster, 20 reps 20 Pull-ups (Assisted) 15:01 Skills/ Cash out: t-spine mobility, shoulder stretching, RC strengthening exercises Just beginning to add pressing movements back into my shoulder rehab so kept the thrusters light. Also looks like the road back to unassisted pull-ups will be a long one.... |
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Nice work everyone!
Happy Birthday Dave! Took two days off, fighting something then Today 7 Rounds of: 7 DL at 225lbs. Scaled to 135lbs. 7 L Pull ups 9:35 Mobility WOD after |
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Happy Birthday David!! Yay! Burpees!!
[B]WU:[/B] 30 sec Samson Stretch 10 PVC OHS 10 GHD Sit-ups 10 Supermans 10 Push Ups 7 Pull Ups [B]WOD[/B] Split Jerk 1-1-1-1-1-1-1 for Max Load (Cleaned from the floor!)95#-125#-155#(f)-155#-165#(PR!)-175#(f)-175#(f) THEN 3 RFT: 10 Dumbbell Thruster (45# or 95# barbell) [I]"Chose the Wrench (95# barbell)"[/I] 10 Pull-Ups 6:01 [I]I regretted NOT doing ANYTHING since last Thursday, especially the clean practice!! It showed the 1st attempt at 155#. Got my head together & the next lifts were easier! Felt the Split Jerks were sloppy & I could have done more from the rack, but at this point, Cleans are my limiting factor! The 2/3 Fran was tough. They were supposed to be 7 reps, which "somehow" got changed. Got the 1st round in 1 set, then it was downhill from there! Wasn't the last one, but we had some real firebreathers doing this WOD![/I] |
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Happy Birthday David and Thank You
1/22 double unders O/H Squats 100 Burpees 1/23 WU double unders Good mornings 4x10 @ 115 front squats 3x8@ 95 3x8 @ 115 weighted walking lunge WOD EMOM 20:00 5:00 each set 5 24" BJ 5 Burpees 5Pullup 5 Burpee 5 Med ball squat cleans 5 Burpees 5 20# Ball slams 5 Burpees m/57/180 |
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Bills, Jack, John...thanks for the birthday wishes. Good work guys.
Another birthday wod today....this one born 1/22/66: AMRAP 15 minutes 1 Clean @85% 1rm 22 Deadlift @ same wt as clean 68 Rope Singles (Dbl unders if you have them!) Birthday treat of 44 BURPEES! YAY!! BURPEES!! I did 125 for the clean and deadlifts. The deadlifts were a lung burner. Finished 7 rounds/9 reps. |
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2 for 1 today
Shoulder Press 2x2x2x2x2x2x2 95,95,115,115,135,135,135 then 7 Rounds of 7 Front Squats at 165lbs (Scaled to 95lbs) 7 Chest to Bar Pull Ups, Scaled to 5 Reps of each 6:36 |
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1/24/2012 Deadlifts
Warmup: 120 single unders, Abmat stops, KB swings, pullldowns, shoulder mobility Workout: Deadlifts 5 X 5 135, 185, 225, 260, 265 (PR) X 5 reps Cash out: t-spine mobility, shoulder physical therapy |
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Haven't posted in a while. Sorry that this is long.
1/21 workout (make up at SBAC) 1 Round for Time: 1,000 M Row 25 Knees to Elbows 50 Burpees 75 Push Presses (45#/33#) 100 Double Unders 19:51. Famous last words, this looked easier on the white board. Took it easier on the row (about 2:11), had to walk a few steps to the K2E bar. 50 burpees is just slow, 75 push presses went in sets of 20-20-15-10-10. 100 double unders by this time took a little while too. My messed up toes still hurt but did not affect any of the movements, including the double unders, except that they hurt on the push up part of the burpees and on the double under misses when the rope smacked them. 1/22 workout (at SBAC, WOD off the main site) Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups 16:08. First 5 rounds in less than 7 minutes, then got slow. Deadlifts straight through for first 5 or 6 rounds, then 8-7. Pushup straight through for first 4 or 5 rounds, then shorter and shorter sets. BTW Santa Barbara Athletic Club now has a couple rooms with soft floors, wall balls, kettle bells, even a couple sledges. Functional fitness is going mainstream! No Pukie bucket however. 1/24 WOD Overhead Squats: 3-3-3-3 95-115-135-145(f, 1 only) Followed by: 3 Rounds for Time of 10 x 10 M Shuttle Runs* 10 Push Press (95#/65#) 10 Lateral Burpees Over Your Barbell *Forward/Backward = 1 7:34 @ Rx+ My 1 rep max OHS is 135, so 3-repping it was awesome (although maybe a little depth-challenged). I did do one legit OHS at 145, which is a PR, but failed on second rep. Worked with Hayden for the first time which was awe-inspiring. He casually threw out the comment, "This is only my 3rd time trying these" as he squatted 3 x 245. Rx+ on the 3RFT means by the time I got to load my bar, all the 45# bars were gone. I used the 33# bar and had a choice of loading 93# or 98#, so I chose the wrench and went with 98#. That's what I'm talkin' about! Rx PLUS baby! On shuttle runs, I was running between Parkour James and Hayden, and as they pulled ahead of me I began running opposite and between them. For a moment I felt like a (little tiny) NFL running back about to be crushed by two incoming linebackers! Claw |
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Claw - Great job!! [quote] Functional fitness is going mainstream! [/quote] The sooner the better!!
Dave -[quote]Birthday treat of 44 BURPEES! YAY!! BURPEES!![/quote]YAY!! BURPEES!! :D (You too, JB!! :D) [B]WU:[/B] 400m run 3 X 10 KB Dead Lifts (1.5 Pood each hand) 10 KB Swings (1.5 Pood) 10 Goblet Squats (1.5 Pood) 1-1-1-1-1 Max Squat Snatch 45#-75#-95#-115#-125#(f) [B]WOD:[/B] Isabel 30 85# Snatches 3:38 [I]1:32 faster & 20# more than my last time (31 Aug 10)! :pepper:[/I] Speed Front Squats (Slow going down & Up as FAST as possible!!) 5 to 10 reps. 45#(10)-135#(5)-155#(4)-135#(4) [I]155# was tough! My speed was a LOT slower than 135#. 4-5 reps were brutal!![/I] |
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1/24
wu DU's 105 burpees sets of 15 I,m gonna say it too William YAY! Burpees so far 945 Burpees for the month only 9055 to go WOD 15:00 AMRAP 10 75# racked lunge 10 T2B 10 clapping pushup 6 rounds 10 lunge 2 T2B m/57/180 |
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1/25 WOD
10-9-8-7-6-5-4-3-2-1 Power Snatch (115#/80#) 1 Round of Cindy Between Each Set of PS’s. Workout ends with a round of Cindy. Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats 21:57 @ 95#. No way was 115# going to work for me, I could not get even one up. As it was, a lot of the reps ended up being pressed out. Essentially every snatch was done one at a time; that is, snatched, then dropped bar, then reset, then snatched again etc. Remarkable the difference in feel of a rep that works (i.e. triple extension) and one that does not (i.e. pulling and then pressing with arms). First round done in less than 2 minutes, so I figured I would finish in less than 20 minutes because each round had one less snatch, but the fatigue more than cancelled out the fewer reps. Because of all the pressing out of snatches, my push ups on Cindy were frequently broken up to 7-3 or 6-4. Glad to put this one behind me. Nice warm up with Baker coaching featuring lots of mobility work. Claw |
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[quote=John Burch;1026833]...105 burpees sets of 15
I[']m gonna say it too William YAY! Burpees...[/quote] JB- :D Yay! Burpees!! (Ya gotta love 'em) And keeping them in sets of 15 is great!! I can crank out 10 & then it' sets of 5 (10 if I'm lucky!)! That's impressive! Claw - About 1 min a set! Impressive work!! [B]WU:[/B] Hollow rock work & Hollow Rocks to Supermans and back [B]WOD:[/B] Strength & Conditioning Recovery 3 x 15 reps of:[LIST][*]GHDs[*]Back Extensions[*]KBS[*]Bench Press[*]Pull-Ups[/LIST]*All exercises with light/medium weight. This is not a timed workout. [I]1 Pood KBS for the 1st 2 rounds & 1.5 for the last round. Bench press was 135#. Tried to incorporate some of the Westside Barbell stuff on Benching on the Journal.[/I] |
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Nice work guys. I like strength and conditioning WODS. Important to break it up. I did my own mini one yesterday.
Today though...back to the mines: Skill work: Sott’s Press 3×2 – not to max!! WOD: 500m Row 3:00 min rest 500m Row 2:00 rest 500m Row 1:00 rest 500m Row Did my Sott's press at 85lbs. Could have gone heavier but was saving myself for my rowing treat. I was pleased with my work: 1:55 (PR), 1:59, 2:01, 1:56 |
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Lots of nice work going on here. The lifting, amazingly fast.
I want to ask, how often and how much time do you guys spend stretching/triggerpoint/rolling?? The older I get the more and longer I seem to have to do!! I spend an hour the evening before in a hot mineral bath, and then doing it, I stretch before I train, after I train, during the day put my feet up on desks, grocery cart handles et al....constant struggle against tight for me. PS [B]Claw[/B], wow I have a hard time believing you can't do 115#, you have great squat/OHS numbers; do you sit? I always want to throw the bar higher in powers; my coach yells, 'a$$ down!! if you miss the power - its just a full snatch!' Kudos to the drop & reset, better on your rc, if not your time.;) |
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[QUOTE=Deb Borbone;1027339]PS [B]Claw[/B], wow I have a hard time believing you can't do 115#, you have great squat/OHS numbers; do you sit? I always want to throw the bar higher in powers; my coach yells, 'a$$ down!! if you miss the power - its just a full snatch!' Kudos to the drop & reset, better on your rc, if not your time.;)[/QUOTE]
It's frustrating Deb, I can't generate the speed or explosiveness on my pulls, I'm just slow. Plus anytime I start to feel any sort of weight at all, I start pulling with my arms instead of triple extension. I'm OK at light weights, but not once I start feeling heaviness. I'm aware of Burgener warmup, but if you've got any ideas to keep from pulling with my arms, I'd be much obliged. Claw |
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1/26 WOD
Split Squats: 5-5-5-5-5 (on each leg) 25-30-35-45-45 dumb bells in each hand, so weight is doubled. 8 x 30 Second Row For Calories 60 Seconds Rest 11-11-11-12-11-11-12-12 Pleased with the consistency. Several weeks ago KJ had quoted Fielding as saying start with 1/4 pull, then 1/2 pull, then full pull. I tried that at first, but it took about 4 seconds to get to full speed. When I started yanking the hell out of it from the first pull I got just enough extra to push me over the 11 calorie line to 12. "Yank the hell out of it," words to live by. Claw |
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[QUOTE=Jim Cordes;1027521]It's frustrating Deb, I can't generate the speed or explosiveness on my pulls, I'm just slow. Plus anytime I start to feel any sort of weight at all, I start pulling with my arms instead of triple extension. I'm OK at light weights, but not once I start feeling heaviness. I'm aware of Burgener warmup, but if you've got any ideas to keep from pulling with my arms, I'd be much obliged.
Claw[/QUOTE] I feel your pain!! David - Good times on those rows! Last one was almost as fast as the 1st! Wuzz up with that? ;) [B]WU:[/B] 3x15 Air Squats AbMat Sit Ups then 1000m Row then 2X 10 20# WallBall Shots 10 1.5 Pood KBS 5 Pull-Ups [B]WOD:[/B] "The Clean & Jerk Game" AKA “Death by Clean & Jerk” With a continuously running clock, do one clean and jerk (135#) the first minute, two the second minute, and so on until you can’t complete the lifts before the minute is up. Scaled to 95# [I](Had 135# on the bar. But after discussing with the instructor ("...you should have enough weight to at least be able to do 5 rounds (15 reps)...") Had an attack of sanity[/I] 7 rounds + 6 reps [I]Unbelievable! ONLY ONE MORE REP then the last time I did this in July! Tried to control my drops & BREATH (4 sec in & 8 sec out on the resting parts of each minute). Not sure if it helped. :shrug: If I went to 135#, I feel it would've been just 3 rounds![/I] |
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