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Did you guys all sign up for the open? I wonder if michelle is in?

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open gym last nite....sit ups, good mornings w/green band, pull ups w/green band (shoulder was feeling pretty good) lots of rolling around on a lacross ball

plus 5-5-5 bench press 155-165-175 pr which was 5 lbs heavier than 2 weeks ago for the same movement.

today i am feeling more confident than anytime over the past year that perhaps there my shoulder strength may return to pre surgery level if i just give it some more time.

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[QUOTE=Deb Borbone;1029622]...This is good, for triples. From below or above the knee? You shouldn't lose THAT much by not going off the floor - that part is just knees back, your hips/back dont move much. For me, triples is tough to hold my back position; youre standing, get tight, hang and go - then you're standing, check your back big chest and breath all tight, hang it and go... harder w/subsequent reps.
Did you ever do psnatch or pclean from the boxes? They seem easier to get the correct position, you're not holding the bar the whole time.
I can imagine the squat jumps must've killed after that!![/QUOTE]

Deb - they were above the knee. Trying to get the right position was tough. I'm so used to pulling from the floor... I'm going to work on position! And doing it more than once is tough trying to get back to starting position. It gets heavier!

I've done the Power Snatch from the boxes. (Actually used 10 45# bumpers!) I'm thinking of making up a set for home use!

Jack - Sweet chipper time!! Those last set of burpees (Yay! Burpees!) are a killer!!

Cliff - sounds like your shoulders are coming along fine! Way to go on those bench Presses!

[B]WU:[/B]
400m run
PVC pass throughs & shoulder work
Wide stance stretching & push ups

[B]WOD:[/B]
"Cindy"
20 min AMRAP:
5 Pull Ups
10 Push Ups
15 Squats

[I]We did this about 3 weeks ago and I wasn't looking forward to it. Cindy always scares me!! “Can I do at least what I did the last time?”[/I]

[B][U]3 Air Squats short of 16 rounds!![/U][/B]

[I]Frustrating :ranting2:, [B]BUT[/B] a PR nonetheless!! :pepper:[/I]

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02/03/2012 Deadlifts and Double Unders

Warm-up: Row 600m, air squats, PVC OH squats, shoulder press 85X5X3, Assist pull-ups single band X10X3, KB swings 35#X10X3

Workout: Pack(-)
Three rounds for time of:
135 pound Deadlift, 10 reps
35 tuck jumps
5:21

Skills/ Cash out: Thrusters 20#, RC PT, t-spine and shoulder mobility work

Went with a lighter weight to ensure I could maintain good form on the deadlifts. Deadlifts were all unbroken; tuck jumps started as 5 at a time then were all over the map. After watching the CFJ video about teaching thrusters to CF Kids, I realized my form could use more work.

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proved once again today why i am built for comfort not speed...:rofl:

10 minute warm up run

3 x 600

2:43.5
2:50.1
2:55.6

10 minute cool down run

tried to go to the golf course but it was closed even though it was 10 degree's celcuis today.

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Just registered for the Open. Anyone else?

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good luck on the open's jack. up until my shoulder issues changed my plans i would be there as well.

today

zerker squat 1-1-1

275-285-302.5

bench 1-1-1

185-195-205 (super happy breaking 200. within 25 lbs of pre surgery one rep max. gonna be there by summer!!!)

looking forward to the super bowl tomorrow....go giants....and then 90 days of a strict no drinking challenge that a bunch of us are doing in the gym....

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[QUOTE=Jack Davis;1030408]Just registered for the Open. Anyone else?[/QUOTE]

I'm in.

Claw

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I'm in the open ( Bring on the Double Unders)

2/3
DU's
50 Burpees
WOD 5 rounds
1 snatch @ 95
5 O/H squats @ 95
10 Burpees
:90 rest between rounds

2/4

DU's
100 Burpees in sets

WOD 4 rounds
row 250m
20 pushpress @95
20 pullup
20 DL @ 135
20 ball slams
20 wall ball @ 20
20 KB swings @ 52

O Boy what a ball buster

m/57/180

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02/04/2012 HSPU, pull-ups, KB swings, sit-ups, burpees

Warmup: Single unders X 150, double under practice, shoulder warm up, air squats

Workout: Pack (-)
20 Handstand push-up progressions
25 Pull-ups (Assisted)
30 Kettlebell swings, 35#
35 Sit-ups
40 Burpees
13:20

I need to work on burpees; I finished the sit-ups at 7:00.

Skills/ Cash out: shoulder and t-spine mobility, PVC squat snatch

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Our new box opened this week at Crossfit Hickory. Great facility!

Today's workout was a 20 minute AMRAP: 5 deadlifts, 185 lbs. for ladies (I used 175 lbs.), 10 wallballs, 20 lbs. for ladies (I scaled to 16 lbs.), 250 m row. Eeked out 6 rounds at the buzzer.

Wish I hadn't had to scale.

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Well, I totalled yesterday.
Improved from 98 to 103. Been having RC/impingement issues in my left shoulder... I had two great snatches that I couldn't stabilize. Story's in my log.
crappy crossfitty pcleans: (both wfs)
[url]http://tinyurl.com/77qkep9[/url] 57kg (i pressed this out in sept)
[url]http://www.youtube.com/watch?v=jcW6lfUq3qM[/url] 60kg (a gift from the judges)

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02/05/12 Row 5KM

Warmup: long dog walk and hike, single unders

Workout: Row 5 K
21:54

Skills/ Cash out: deadlifts 135, 185, 235, 270X5 reps
t-spine and shoulder mobility

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2/5 WOD (off Main Site at SBAC)

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

21:36 with one pad for HSPU.
I was pretty hungry going into this which affected my ability to do long sets. HSPU started with 16 straight, then devolved to 2 at end. Pull ups similarly were in sets of 4 by the end. K-bell swings five sets of 10. Sit ups went more or less straight through, just slow with mini break at 8 to 10. Burpees finally done in sets of 10 except last set was 20. This was just a long slow grind.

Claw

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2/6 WOD

“Lynne”
5 Rounds for Count
Max Bodyweight Bench Press (my weight = 160#)
Max Pull Ups
Take two minutes or so in between movements, but try to stay consistent between rounds.
Your end score is the accumulation of bench presses and pull ups together.

91. 4*/18; 7/14; 5/14; 3/10; 4/12
* First round BP @ 155#, then down to 145#. We were supposed to hit 10 reps at the chosen weight, which is why I went down to 145#. Even then did not reach 10 reps. Very pleased with pull ups, except everybody else was hitting even bigger numbers. LOTS of pull ups this morning.

Claw

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I'm in the Open!!

Great work folks!!!

[B]WU:[/B]
400m run
10 PVC Pass Throughs
10 PVC Around the Worlds (each side)
10 PVC OHS
10 Push Ups
10 leg Swings, Hip Openners, Hip Closers

[B]WOD:[/B]

“Wilmont”

6 RFT:

50 Squats
25 Ring Dips

22:18

[I]Squats & Ring Dips. How hard can that be? BRUTAL!! Squats weren't bad, but the Ring Dips were killers! Could only do at best 5 in a row and it started feeling like someone was stabbing my right shoulder with a big knife! Thank goodness for the squats!!

I need more ring work!! :mad:[/I]

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Bill - As weird as it sounds, I'm looking forward to be able to work on ring dips again as I get my shoulder sorted out. We've got a dip tower but the handles are too wide; I think that doing dips on that thing is what started my shoulder problems in the first place. I started doing ring dips and although I couldn't do very many at a time, it felt a lot better not he shoulders.

02/07/12 Pushups, Swings & Squats

Warmup: Squats, shoulder mobility, dynamic stretching

Workout: 21-15-9
Pushups
DB Swings (30#)
Squats
6:27

Cash out: Walking lunges, DB shoulder press

This was a "Hotel workout."

Rant on
Where the heck are the pull-up bars? I travel frequently and have never found a pull-up bar in a hotel fitness center. Always a couple of treadmills, sometimes a bike, sometimes dumbbells (up to 40# if lucky) and maybe a universal gym. I find myself choosing hotels based on the photos of the hotel fitness facility. And the choices are never that good.
Rant off

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5 Round of:

400m Run
185 lb DL's (Scaled to 95lbs)

15:20

Keeping with the scaled daily WOD's and trying to stay healthy. So far so good.:shrug:

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2/7 WOD

400 M Run
30 Alternating Dumbell 1-Arm Power Snatches
40 Jump Lunges
800 M Run
40 Jump Lunges
30 Alternating Dumbell 1-Arm Power Snatches
400 M Run

13:58 @ 45# Dumbbell. Tried both 35 and 45 and went with 45, it actually wasn't that much harder. Did sets of 5 alternating left, right. Jump lunges done in 10's for first set and 20-10-10 for last set. Runs were OK, pushed myself about 70%. Light rain just started, it was nice.

Claw

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Forgot reps on the DL's 21 reps per round.

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[quote=Alden Hingle;1031198]Bill - As weird as it sounds, I'm looking forward to be able to work on ring dips again as I get my shoulder sorted out. We've got a dip tower but the handles are too wide; I think that doing dips on that thing is what started my shoulder problems in the first place. I started doing ring dips and although I couldn't do very many at a time, it felt a lot better not he shoulders.[/quote]

Agreed! When we went to our new PU rig, we lost our 3 MU stations. We also have to set up the rings, so we tend not to do them as much as we should. And I'm feeling it!

[quote=Alden Hingle;1031198]Rant on
Where the heck are the pull-up bars? I travel frequently and have never found a pull-up bar in a hotel fitness center. Always a couple of treadmills, sometimes a bike, sometimes dumbbells (up to 40# if lucky) and maybe a universal gym. I find myself choosing hotels based on the photos of the hotel fitness facility. And the choices are never that good.
Rant off[/quote]

Straight on that!! Hotels tend to be 10 to 20 years behind the times. I always try to bring my jump rope along and see if I can make it to a local box!

[quote=Martha Lamb;1030570]Our new box opened this week at Crossfit Hickory. Great facility!...Wish I hadn't had to scale.[/quote]

Martha - Don't worry! You'll be doing the WODs perscribed before you know it!

[B]WU:[/B]
400m run
3 rounds
10 Pull Ups
10 Box Jumps
10 K2E

[B]WOD:[/B]

"Annie"[LIST][*]Jump Rope (single under) x 150 Reps[*]Sit-up (floor) x 50 Reps[*]Jump Rope (single under) x 120 Reps[*]Sit-up (floor) x 40 Reps[*]Jump Rope (single under) x 90 Reps[*]Sit-up (floor) x 30 Reps[*]Jump Rope (single under) x 60 Reps[*]Sit-up (floor) x 20 Reps[*]Jump Rope (single under) x 30 Reps[*]Sit-up (floor) x 10 Reps[/LIST]10:10

[I]A minute and 17 seconds slower than when I did this back in October. But then I did the 1st two sets of single unders unbroken! BUT I was the 1st done out of 8 folks in the class!! :D And it was 34 seconds faster than the previous time! So I can't complain! Just need more DU practice!![/I]

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gotta love subbing singles for du's eh william? ;) du's are one of my biggest goats on my back.

last nite

5-5-5 front squat

225-245-255

5x5 dead lift

225

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5 Rounds for time of:

600m run
15 Squat Clean Thrusters 95lbs. Scaled to 65lbs.

25:40

Ball Buster!

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Haven't done a bench day in a while.
BP with 135. 2 x10
2x10 w weight and red band,2x5 weight and short black band, 1x3 weight and short yellow band.
3x 10 of 225 bent rows.
3x10 dips.

WOD
The Sevens
7rft:135 thrusters, knees to elbows, 245 dead lifts,bur pees, 1 pood kb swings, pull ups.(7 reps of each exercise).

Trashed and crashed after 3 rounds. 21:15.

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last nite

1 RM floor press

195 lbs

then 5 rounds w/15 lb dbell(which is a totaly wimpy weight i know but my damn left shoulder just would not work with anything heavier)

5-rh snatch
10 rh oh lunge
5 lh snatch
10 lh oh lunge (due to my shoulder mobility issues my form totaly sucked on this and it was a grind to finish the entire workout)
max pull ups.

7:38 w/20 pullups

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2/9 WOD

Front Squats:
3-3-3-3-3
165-185-185-185(f, 1 only)-165

Followed by:
Kettlebell/Burpee Ladder of Fun
Round 1 = 1 KB Swing and 1 Burpee (rest for remainder of minute)
Round 2 = 2 KB Swings and 2 Burpees (rest for remainder of minute)
Round 3 = 3 KB Swings and 3 Burpees (rest for the remainder of minute)
10 rounds @ 1.5 pood plus 11 KB swings + 7 burpees.

I was worried that my diet -- I'm down about 5 pounds since Paleo challenge began and 10 pounds from day before my cruise on 12/20 -- was weakening me, since 3 x 185 FS was so hard. I then looked back at my log and see that my one-rep max is only 195 (failed at 205) and my three rep max is 185 (failed at 195), so doing two sets of 3 x 185 does not represent any kind of failure.

The Ladder of Fun looked scary from the beginning. Figured if I got past 8 I was doing OK. Barely completed the round of 10 and went straight to the round of 11, where I made it to the 7th burpee before time was up.

Final body fat testing is tomorrow at 10 am. I feel like a fighter trying to make weight. My juicer will probably be responsible for dinner tonight. Sorry in advance for my *****iness today, I'll just put that out there now. Also thanks to Danette for a few last-minute tips about Sunday's Half Marathon. She seems to be taking it more seriously than I am. I hope I'm not making a strategic error here. My main concern continues to be how my toes hold up.

Claw

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Claw- Good Luck on the 1/2

5 Rounds for time of

800m Run
9 MU's (scaled to 5 MU's)

28:02

Rest Day tomorrow.

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[QUOTE=Cliff Miller;1031553]gotta love subbing singles for du's eh william? ;) du's are one of my biggest goats on my back.
[/QUOTE]

Yep. I hate doing those double unders one at a time. :-(

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2/9/2012 Run 600m and Squat Clean Thrusters

Warmup: Row 500m, Abmat situps, back extensions, air squats, back squats 45, 95, 135, 175, 205 X 5 reps

Workout: (Puppies+)
Four rounds for time of:
Run 600 meters
20 pound Squat clean thruster, 12 reps
19:21

Cash Out: Assist pull-ups, shoulder mobility and rehab

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2/5 High school Field house
DU's
100 Burpees
sprinting

2/6
DU's
5x10 walking lunge @ 20KG each
5x10 70# KB swing

WOD 10 EMOM
5 KB DL @ 55 ea
8 pushup
20 situps
rest 3:00
repeate as 5:00 EMOM

2/7 WOD 2 rounds
row 4:00
rest 3:00
4:00 AMRAP
5 ring dip
5 each arm 44# KB snatch
5 Burpees
rest 3:00
4:00 Amrap
3 power clean @ 135
10 pushup
10 KB swings
20 walking lunge
rest 3:00

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2/8
WOD 13:00
3 pushpress @ 95
3 24" BJ
3 burpees
25 DU
increase each movement by 3 and DU by 5

I made it to 12 Burpees

m/57/180

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[quote=Cliff Miller;1031553]gotta love subbing singles for du's eh william? ;) du's are one of my biggest goats on my back...[/quote]

[quote=Alden Hingle;1032120]Yep. I hate doing those double unders one at a time. :-([/quote]

Guys - Amen to that. Just got a new speed rope! We shall see...

Claw - lost wieght on Paleo & still bein' [EMAIL="KICK@$$"]KICK@$$[/EMAIL]!! Awesome! Good Luck on the 1/2 Marathon!!

JB - Sweet Bunch of WODs! Yay! Burpees!! :D

[B]WU:[/B]
200 run
30 PVC OHS

30 Bear Complex for Time (95#)
Bear = Deadlift, Hang Power Clean, Front Squat, Push Press, Back Squat, Push Press
*1 Rep of Each

17:12

[I]Brutal!! Rx was 135#. Couldn't do that weight in Hang Power Cleans!! At 15, I was looking for any excuse to quit! It took me almost 10 min to do the last 15.:( [/I]

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tonite open gym

2 km run 10:43

5 x 25 green band good mornings

2 x 800 m run 4:04 and 3:42

1 x 400 m run 1:39

lots of rolling around on lacrose ball and foam roller

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today

16" box squats 12x 2 210lbs

2,000 m row

7:38.6

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Alden, some great times for the run + WOD's.

William, I know the feeling you had when the last third of a WOD doubles the time. I am working on recognizing when I need a breather and can then recover to do more OR I need a breather and that's it for the day.

Started at Tribal with plan to do Deadlifts on my Wendler progression and then do the 6AM class. Did several rounds of hard roller for a very tight IT band which is taking the related kneecap out of track. Good work. Just got into the deadlifts and skipped the WOD-----which is what tomorrow morning's class will do.

Deadlifts: main sets
2X10 135
1X10 225
1X3 315
1X1 405
1X1 475
1X1 525(F)
1X1 525(F). Had coaching for last two sets. 2nd fail was w. better form. This is same weight that I failed at last powerlifting comp.

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William that Bear Complex is just that a Bear

2/10
WOD 7 rounds
20 DU
5 power clean front squat
10 box jump burpees

Took me over 35:00 to get this one in but I may have done more then 7 rounds I lost count around 3-4 must be the age

m/57/180

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2/11
WOD 25:00 AMRAP
200m row or 30 DU
6 95# Thrusters
10 20# Ball slams
3 burpees
7 rounds with two of the rounds DU's

m/57/180

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Did the workout I missed yesterday.

AMRAP
5 minutes pull ups
4 minutes hspu
3 sit ups
2 minutes double unders
1 minute push ups.

Scales: toes over bar for hspu and 3to1 jump rope.

275. Fell in middle of the pack.

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2/12 Workout

Palm Springs Half Marathon.
2:01.

Ran my first Half Marathon since I was 15 years old. Missed beating 2 hours by one minute. Crap! :ranting2:

9:43 per mile for first 8 miles until I decided to pick up the pace, then last 5.1 miles at 8:29 per mile. Pretty sure my next run will be better paced and sub 2 hours.

Claw

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Nice Job Claw!

2/13
WOD Cindy 17 3/4 rounds :(

m/57/180