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3/9 WOD

CrossFit Games Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

5 rounds + 15 box jumps + 7 push presses = 202.
Wow was that hard! I did push jerks instead of push presses. Only my first set consisted of straight sets. After that, other than box jumps, everything was broken into shorter and shorter intervals. I videotaped myself and realize I need to stand fully erect at top of box on all reps. Otherwise, good ROM. Counted for Augie after I was done, he was two push presses away from lapping me. I'm amazed how deep he can dig.

Claw

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Claw and John B.

Great Job!!! 12.3

JB Holy :censored: 267!!!!

Can't wait, I do it at high noon.

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JOHN B!---NICE!!!!! :pepper::pepper::pepper:

JIM C--NICE WORK AS WELL!~ yeh this one really builds up quick!---Sure noticed the leader board shrinking--

I am leaving for to give it a go for the second time! (wrist is a little sore) but with tape I think manageable.

Best of success to anyone that hasn't done it yet and Kudo's to anyone going for improvement!

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great work everybody on 12.3 based on the numbers going up our box is getting its butt handed to it!

today

5x20 hip extensions in roman chair

then 8 minute amrap

2 50lb dbell bent row
4 115lb bench press

11 1/2 rounds

keep up the great work this weekend everybody

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12.3 181

I went in with a goal of 6 rounds and by the end of round three I was praying just to get to 5.

Push Press really smoked me and I thought they would be my strength.:o

Yes, the leader boeard is shrinking and I think next weeks WOD will be another fickled mistress.:smiley_ev

Got to love it......it's Crossfit.

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Went to the box this morning to re-do 12.3
After warming up and doing a few sets at 75# and 95# decided it was best to give the shoulder another day off.

The box had a team WOD so joined in that effort and it proved to be a good loosening up event: 2 teams of 5

2000m row
250 DU's
100 DL
200 Jumping PU
100 Wall Balls
10mile run (not)
Will go in tomorrow at 2 and go at it!
Sure fun to see what is possible even at the Masters level!

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So after lurking for a while another 54 year old signs up. Next Friday will be 5 months since I started. Oh I so wish Crossfit had been around when I was in my 20s & 30s. I look forward to picking the more "seasoned" members brains for advice and suggestions. Recognizing the need for recovery is a discipline I must develop. As I sit here both knees and my shoulder are wrapped with ice. Getting old sucks.

Tom

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Tom - Welcome to our merry band. Its a good bunch!

Tim - Sorry to hear the shoulder was so bad. I got off easy.... Glad to hear you gave your shoulder another day. Like Garddawg (Jeff Martin) on the BrandX site says (or words to this effect) "the goal of CrossFit is to be better at life. Not being able to work out tomorrow because you were pigheaded today is not in line with our goals"

Cliff- Like you, I find time in the gym is the best way to blow off steam in a constructive manner. Too bad about the employee; I worry about the the US budget and the impacts to people's lives as the government makes their cuts.

JB - You are an animal! Good job on 12.3.

Pat - Sometimes the best thing to do is surrender so you can make it to the next day. I'm not very good at that; it is nice to see someone who takes the smarter approach.

3/10/2012 Deadlifts, Hang Power Cleans, Push Jerk

Warmup: 2 min single unders, row 500m, [assisted pull-ups/ pushups/ KB swings (35#)/ good mornings (45#)]X10X3

Workout: Five rounds for time of:
65 pound Deadlift, 12 reps
65 pound Hang power clean, 9 reps
65 pound Push jerk, 6 reps
9:27

Cash out: ring dips X 6X3, 10 mile bike ride with some hills (first ride of the season; it was great to get out on the road).

The shoulder did not like the hands on the handlebar position for the first three or four miles but it finally loosened up and felt ok.

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Alden,

Shoulder feeling not so bad, Ditto on the Quote! I have alternated Ice tonight and at 6pm went out in the Garage to practice some DU's (linked 5 for the first time):) things are looking up! (sure to see some DU's on 12.4?

Early to bed, up for Church then hit the Box! Great way to start a new week!

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JB, Jim....outstanding job on 12.3

I've been intimidated by the weights. But beforehand tried one and saw that I could in fact get a 115 PP.

Did 4 rounds + 19 so 163. Disappointed in retrospect but I really put it out there...so pleased.

Keep up the great work guys and gals!

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Wow, Was I ever surprised at how many more scores were posted today in all categories! a lot of changes at all divisions and teams! (makes this so much fun):D

I wanted to shout-out to ALL the great coaches at the CF Boxes!!! I have never experienced anything like it in my life! I personally wasn't gifted with natural physical abilities and for sure started Physical Fitness late in life!

I am treated the same as the fire-breathers at our box and the only qualification necessary is the willingness to listen and give each workout 100%! I am never asked to do more than I am capable of and nothing less either!

Today we had a full crowd (special opening) for those of us that were determined to better our first attempt at 12.3!

Managed to improve my 12.3 score of 4rds +15+8=167 to [B][U]5rds +15+12=207[/U][/B]:):pepper:
All improvement attributed to a much better regard for making every lift with the best form I could muster (started to falter in the last set of PP's and it cost me the time necessary to finish the 6th round!:yikes:

Looking forward to 12.4 and wishing everyone an awesome week!

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Tim - Way to go on 12.3. Nice improvement.


3/11/2012 Michael

Warmup: Row 500m, Assist pullups/ 35# KB swings/ pushups X10X3

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups
19:07

Cashout: 52# Suitcase carry (L and R sides) X 30 yds, ring rows X10X3

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3/11 WOD

Deadlift:
5-3-2-2-1-1
225-255-275-295-305f-310f

Followed by:
1,000 M Row for time
3:49.5

I was feeling pretty beat up from last week and considered taking a rest day, but when I saw deadlifts I had to come in. The deads felt very heavy this morning. I've done deadlifts twice since getting to my new weight of 155 and have not lifted more than 295. (My PR is 310.) I think the 1k row time is a PR. In going through my records the best time I found was 3:51. I'll probably rest a little this week in anticipation of 12.4.

Claw

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[QUOTE]I've done deadlifts twice since getting to my new weight of 155 and have not lifted more than 295. (My PR is 310.) [/QUOTE]
are you trying to lose weight, and if so, why?

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Rest day today.

Ran the Shamrock Run in downtown B-more yesterday just to run out the soreness from 12.3 ....and for the beer at the end.:)

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New Wendler cycle starts today.
Deadlift: 5X225,285,315
5X10X185.

WOD: 5rft
400m run
10 OHS 95#

scale: row for run, BB only of OHS
14:31.

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[QUOTE=Deb Borbone;1042838]are you trying to lose weight, and if so, why?[/QUOTE]

Yes, I am. Total vanity is the reason. :shrug: We did hydrostatic body fat testing in connection with a 28-day Paleo challenge in January. At the beginning I weighed about 165 with 15% body fat. At the end I was 158 with 11% body fat (and I could start to see my abs!) At 155 I will be 10% body fat and can see abs a little more.

Not all my scores are suffering, I'm actually doing better on many metcon-ny things, and recently improved my Fran score by about 2 minutes. I also re-did Open WOD 11.3 from last year (AMRAP 15 of 9 Deadlifts (155#), 12 Push Ups, 15 Box Jumps) and improved on my score by a lot. I'm hoping the relatively poor numbers on deads are just temporary.

Claw

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Vanity here too; I was at 175# today, asked my coach about that; he said we can check to see what I'm gaining, muscle or fat, but that I carry it well and look more and more like a WLer. We'll see!!! I just want to be able to do bodyweight, at ANY lift! haha

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last nite

150 double unders
100 lunges
50 20lb wall ball

12:50

the catch was if we were unable to do double unders we had to spend the first 7 minutes of this wod and get as many as possible. i was upto 30 after 7 minutes. talk about frustrating.

i am not gonna let some stupid rope beat me!! i will string together at least 10 of them one of these days.

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3/13/2012 Dumbbell Bear Variation

Warmup: Row 500m, good mornings 20, 30, 45X10, assist pull-ups X10X2, pushupsX10X3, box squats 45, 65, 85, 105X10

Workout: 10 RFT (with 20# dumbbells)
DB deadlifts X 5
DB hang power cleans X 5
DB thrusters X 5
9:47

Cashout: PVC OH squats

Shoulder has been stiff and uncomfortable for a few days after doing ring dips and band dislocates. Decided to drop both of those exercises for a while and then re-introduce the dips separately to see which one is causing the issue. Also decided to work box squats into my weekly routine; not sure my backsquat form stays good when the weights get over bodyweight. With the box there, I know I am going deep enough and that my leg and posterior chain position is better.

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3/13 WOD

8 Rounds For Time
5 Paralette Passthroughs
10 Wallball Shots (20#/14#)
200 M Run

17:07
This is my 7th WOD in 9 days, including Open 12.3 and Fran, and I am feeling very worn out. I was on the fence about coming in today, but because it was primarily metcon I decided to do it, and take the next two days off to prep for Open 12.4 on Friday. First five or six sets of wall balls were straight through, then 5-5. Pretty good ROM. (Once I got so deep I rolled over backwards while holding wall ball.) Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/6833133856/[/url]

Claw

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Thanks everyone for the comps
3/9 games 12.3 267

3/10
5 rounds
10 pullup
200m sled pull @ 55
10 ring dip
15 abmat situps
10 55# KB swings
19:51

3/11 re did 12.3 274 at least i know thats about all I had, looks like Im once again too far back to crack the top 20 so it's all about pride now, cheese dickin around on that burpee WOD hurt my score bad, next year I will make sure I have my mind right

3/12 WOD 20 14 8
racked lunge @ 115
push press @ 115
pullup
11:45
post 3 x 30 wall ball
4x100m sprint

3/13 WOD 2 rounds
15 KB swings @ 55
10 Burpees
run 300m
10 SDLHP @ 115
rest 2 min
2 rounds
10 DL 185
10 24" BJ
Farmers carry @ 70
5 Burpee

great work everyone
m/57/180

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[QUOTE]3/11 re did 12.3 274 at least i know thats about all I had, looks like Im once again too far back to crack the top 20 so it's all about pride now, cheese dickin around on that burpee WOD hurt my score bad, next year I will make sure I have my mind right [/QUOTE]
You and Claw seem to be in the top 20%, unless I'm not reading the standings correctly... that's pretty darn good! :)
(I didnt check everybody else)

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Welcome Tom!!

[QUOTE=Helen M Brennan;1041733]...the lesson i have learned is that i waste too much time thinking/saying " I cant do that" and choosing to scale down. in future i will remember this and try to choose accordingly. Without the incentive of the open i would be doing V-sits or knee raises for the rest of my life...[/QUOTE]

Helen-That's what I love about the open. We push ourselves beyond what we normally do!! Good on ya!! You did great!!

Everyone has been KICK@$$ on 12.3!! Especially Claw & JB! You guys are blowing me out of the water!! (Even you Chaplin Tim!! ;) ) Check out JB's video and see the machine he is!! Totally impressive.

[QUOTE=Jack Davis;1042840]...Ran the Shamrock Run in downtown B-more yesterday just to run out the soreness from 12.3 ....and for the beer at the end.:)[/QUOTE] :D

[QUOTE]...i am not gonna let some stupid rope beat me!! i will string together at least 10 of them one of these days.[/QUOTE] Way to be, Cliff!! Way to be!!

[QUOTE=Pat Quigley;1042854]New Wendler cycle starts today.
Deadlift: 5X225,285,315
5X10X185...[/QUOTE] Pat - Are following the book or one of the spreadsheets?

[B]WU:[/B]
20m walking Lunges
20m Butt kickers
20m high knees
20m jog
10 leg swings each leg
10 Air Squats

[B]WOD:[/B]
EMOM for 15 min
Sprint 100m

[I]Wasn't the 1st. But, I wasn't the last! And during the last 8 sprints, I finished 2nd most of the time. No pulled hamstrings either! Not bad for the old guy on a sprint WOD!![/I]

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good work on the sprints william (both placing and not hurting yourself):)

last nite

5 minute ladder with emphasis on form rather than time

25 lb incline dbell press
pistols

almost finished 6 pistols

then

5 rounds

5 130lb good mornings w/saftey squat bar
30 sit ups

7:21

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3/14/2012 Cindy

Warmup: Row 500m, Abmat situps, back extensions, KB swings

Workout: AMRAP in 20 minutes
5 pull-ups (assisted)
10 pushups
15 squats
15 rounds (improvement of 3 rounds since my last Cindy)

Cashout: Row 500m, shoulder press 75, 90, 100X5

Steadily using less assist on the pull-ups. Down to 25# of assist this week.

We have company and last night our friend said, "I'll work out with you. What is this CrossFit stuff?" I figured Cindy was a good choice since it is simple and all movements he knows how to do. He did two-three sets of pull-ups before the workout and I told him he better stop because he was going to wear himself out for the main event. He managed five rounds before he said, "I'm going to stop now so I'll be able to move tomorrow." Then he went back to bed. Did I mention he's in his late 40's and works out? :-)

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Welcome Tom!

Nice work Alden in demo of Crossfit to a new guy! I will never forget my first attempt at Cindy and only managed 3 rounds--:rofl:

Cliff--Nice! those Pistols still allude me (lot has to do with my limited ankle ROM and (still learning to activate the Posterior chain from the bottom, MY BS numbers reflect that!)

William, thanks for the Kudos and you are spot on on the amazing technique and stamina demonstrated by both JB and Claw!!:yikes::yikes: It sure gives the rest of us a glimpse of what is possible! THEIR WORK ETHIC IS STELLAR!

Not to forget anyone:--Wife reminded me I had "other things to be done in addition to CF at the box and then CF on the Computer!! so I did miss a few days of postings!--I took a couple of "Active Rest Days----(well One for sure) as my Shoulder and wrist was still smoked after 2nd go at 12.3 on Sunday. (I am so grateful for the Level ! certified Coaches that were available to help me with "basic variations" of getting that P Press up with the least amount of wasted energy (I have a long ways to go)


I went in on 3/12 to just Stretch, and work on basic Lift technique. Trained my bride at home in the Morning of 3/13 and then to the box to shadow one of our Coaches in training and encouraging a Team WOD for a group of Tactical Law enforcement officers that are coming in once a week for some "team building". (I amazed how even at their young age how out of condition most of them are)---
WE are doing basic movements (with no free weight training until they decide to "sign" up and train with a class. It has be great for me to be able to "learn how to train and as well I am often asked to jump in on a team when one of them is "finished"-- This week i was called on to do quite a bit of work as the newest and youngest of the group wasn't able to continue after just 5 minutes into what was about 30 minutes of work! When we finished and a few were saying that was pretty easy I challenged them to chase me down in a "cool-off" 800m sprint?--they did and were a lot more subdued at the end (when I looked back):ranting2: (two of them did finish ahead of me and to them Kudos!:pepper:

I am convinced if I can keep from re-injuring myself over the next year I will be able to at least perform all of the movements that make Crossfit so effective for all around fitness (at any age)

I am just learning how vital a fine tuned and consistant Nutrition program is How the fuel used during exertion and equally if not more importantly during "recovery".

Looking forward to what HQ comes up with this afternoon to test our Resolve this week--BEST OF SUCCESS to everyone with 12.4

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Wow, thanks for all the kind words everybody! :thanx:

Seems like everybody is laying it out these days, great to see. Deb, I wish I was top 20%. I'm about top 35% now but hoping to move into at least top third and hopefully top quarter. Something like double unders, pull ups, kettlebell swings, maybe light-ish deadlifts (~155#) would be good for that. Muscle ups, 315# deadlifts, heavy OHS (> 135#) would be bad for me. On the fence about HSPU's. I can do a ton of them to one pad but head to floor is another story altogether.

Claw

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Cliff- Not hurting oneself during a WOD is a good under-appreciated thing!! :D

Alden-Nice story about showing your friend Crossfit!! [QUOTE]Did I mention he's in his late 40's and works out? [/QUOTE] That's one of the reasons I got into CrossFit - I worked out, BUT nowhere NEAR the level we do on the WOD's! BTW, Nice work on Cindy!!

Tim - I can relate with balancing other things than CrossFit. (I'm sure our lovely & gracious brides could have a LONG TALK about our CF activities!! :D ) One thing I found is that rehab is an important part of our training! I had a similar conversation with a young lady at the box.

Claw- It looks like you got your wish for 12.4!! ;)

[B]WU:[/B]
700m row
3 Rounds:
10 box dips
20 air squats
10 Push Ups
10 AbMat Sit Ups

[B]WOD:[/B]
Tyler
5 RFT:
7 Muscle Up progressions
21 95# Sumo Dead Lift High Pulls

18:40

[I]Went out too fast trying to do at least 5 or 6 in a row. The last 3 rounds, I focused on doing subsets of 3, which helped a lot!! Was the third one finished & only 20 sec behind the 2nd guy! Good WOD[/I]

Good luck all on 12.4!!

Burpee challenge and WOD
 

SO I am up to 33 burpees on the 115 Royal burpee challenge.
[url]http://www.crossfitadvanced.com/burpee/[/url] WFS

So I went back to my made up WOD today "Gertrude" Fran's evil sister
135# back squats and pull ups 21, 15, 9 well I added 11 burpees per round. I don't know if burpees made the time line stretch but doubled to 30 minutes.

The wod post throughout this thread are impressive, when I grow up......







Tom 6'4 215# 52

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wow! impressive performances everyone.

This weeks WODs
MON:Erin. Not rxd
3 rnd
15 DB split clean 10kg
7 pullups
7push up
7 squat
19m23s
TUE:
Shoulder press 3-3-3, max pushup between stes
27.5kg (3) 11pu, 27.5 (2) 10pu, 27.5 (3) 8 pu

WED rest day
THUR:
3 rds
10 Thrusters ( 40kg women)
50 DUs
cut at 2 rnds
Thrusters at 25kg, 30DU 20 attempts per rnd. Just cannot get DUs

FRI:
150 kb swing 16kg
5 burpee buy in, 5 burpees on the minute every minute
20 min 55s
scaled the burpees to burpee kick backs
it was horrid but i finished.

Good luck all with 12.4
I hope to complete the 150 wall balls under 12 min. which will be a personal best.

Go hard have fun

H

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Bill- +1 on the good job on the sprints. Last time I did them I managed to injure myself. That wasn't as bad as the grief I got from SWMBO for "sprinting at my age." Lol My view on most activities is that any physical activity that doesn't result in injury is a good day.

Cliff - I still can't get pistols so am working on my ankle ROM and hip mobility in hopes of seeing some improvement.

Tim - Nice to see you setting the example for those young guys (and kicking some of their buttts). In their line of work, they need to be in shape!

Helen - Keep up the good work. I love the quote in your signature. Never thought of it that way.

3/15/2012 "Jerry"

Warmup: shoulder mob; hip mob; pull-up shrugs/ ring rows/ Abmat sit-ups/ back extensions X10X3; deadlifts 135, 205, 255, 285 (PR) X5

Workout:
For time:
Run 1 mile
Row 2K
Run 1 mile
23:37

Cashout: Row 500m

Total run time was 14:21/ rowing time was 8:30/ transition time was 0:46. Pleased with the improvements I'm seeing in my run times, especially after deadlifts. :-)

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i am sure most if not all of our wives could have a great crossfit conversation. i know that mine just gets that glazed over look on her face whenever i start rambling about crossfit.

that being said may 1st she is actually moving in with me (i know it sounds strange that we have been maried for 3 years and have never lived together yet) and i have already signed her up for foundations at our box. if for no other reason than to be able to understand what i am talking about;)

last nite

20 minutes mobility work then

tabata style box squats starting at 225 with saftey squat bar and going up in 10 incriments

ended up at 355

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Tom - It's been a while!! Yay! Burpees! Great Job with "Gert"! Sounds like a killer!

Helen - Talk about impressive! Way to go! Don't worry about the DUs. They will come! If you do a search for the Univerity of Wyoming, they have a jump rope program that I found helpful. Heck, 2 years ago I could barely do a single under! Not at DUs consecutively yet, but I've done 150 & 120 without a miss during an Annie WOD. Keeping at them will make them happen!

Alden - I've torn my hamstrings and have pulled them during sprint WODs. So keeping them injury free is a priority! Nice job on "Jerry"!

Cliff - I'd love to get my wife to one of our onramp classes. She likes to work out, but CrossFit is insane "Superman" workouts to her. Nice work on that Tabata box squat workouts!

[B]WU:[/B]
200m run 50 was a hip opening walk
PVC shoulder work
3 rounds of "Cindy" (only 2 rounds Air Squats)

[B]WOD:[/B]
Open WOD 12.4:

12 Min AMRAP:
150 20# Wall Ball Shots, 9 foot target
90 DUs
30 Muscle Ups

152

[I]My hammies were still sore from the last few days. Started trying to do the WBs in sets of ten, but ended going to 5 and less. Got all the Wall Balls, but I was too smoked to do justice to the DUs. Surprised I got 2 in.

Well the bar is set for the rest of you guys! Good Luck (AND KICK SOME @$$!) :D[/I]

Cash out:
800m run [I]And it was SLOW!! [/I]

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William :thanks for the DU link.. will checkout over the weekend. i need not have worried as i managed a dismal 121 wb in 12.4. very disapointed with myself. i think i wimped out a bit due to the stifling heat.. but really that is only a poor excuse should have been more committed to the reps.... another lesson i guess

h

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Bill,

How much time was left when you finished Wall Balls?

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William,

Nice work on 12.4 we are back to exactly even on 3 of 4 (fun stuff)

I just knew that they would through those MU's in and they were no problem for me at all! (I was only 98 reps short of knocking them out):D I can relate to how the Wall Balls stacked up on ya---been a long time since I had done anywhere near that many! (I had been using a 14# ball all winter protecting both my wrist and shoulder. I was relieved to see the target dropped to 9ft! Started off doing the first 30 (Probably a mistake). then 20-10's and then by the end 2 at a time!-(I only had time at the end to pick up the rope and lasso my feet :ranting2: Du's still allude me after all this time!
[B]12.4=151[/B]

THANKS FOR SHARING the link on DU practice!:thanx:
Best of success to everyone on this, yet another great measuring stick of our improvements and highlight of our weak areas!

Did I mention my Quads are a little sore today??:yikes:
HAVE A GREAT WEEKEND EVERYONE!

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Darn, Must be still delirious after re-reading my last post! Sorry for the numerous spelling errors and mumble jumbo! In any regard, 12.4 once again represents why CF works for all those that WORK it!--

Alden, Nice job on those runs after the lifting! (I been trying to run Intervals) lately: CF-M/T-Run/Bike/Spin on Wed, CF Th/Fr-Sat active rest and Sunday afternoon 2-5 mile run--
I have noticed that my runs get pretty labored on the day's after heavy lifting so I have tried to do (longer rests between intervals)?? I am looking forward to doing a few 10k/1/2 marathons this summer along with my scheduled participation in a 200mile Relay race at summer end?--

(Note) it is fun to be in the top 20 [B][U]for a minute or two [/U][/B]by being one of the first to post a validated score:pepper::pepper: then turn your head as we slide down to the next page (ha, ha)

Chaplain-Tim

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Dead lift day for new strength cycle.
5X 325,385, 425.

5X10 X 225.
3x5 X 225 w. Short black bands.

WOD
4X 800 m run 3 min. Rest in between.

Walk instead of run
7:45,8,8 8.

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3/16 WOD

CrossFit Games Open WOD 12.4
AMRAP 12 Minutes
150 Wall Balls (20# to 10'/14# to 9 ')
90 Double Unders
30 Muscle Ups

178. Kinda disappointed. Raced through first 30 wall balls straight and thought I'd have tons of time for double unders. Wall balls really slowed down after that, and I did at least the last 80 or 90 in sets of five. Doing 150 of anything is demoralizing, it seems like I'll never finish. In warm up I had my double unders really dialed in. (Key for me = jump a little higher than I would normally do.) I had a little over 60 seconds for my double unders, but they just weren't happening because I was so gassed. Also videoed myself and realize my ROM on wall balls is not what it should have been, primarily in squatting deep enough when I get tired.

Claw