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Sitting here in jury assembly area and realized I hadn't posted yesterday' workout.
Bench day: 5X 210, 3X245, 1X275 (3 reps completed) Assist: 5X10X225. 5X5 bent rows 225. 5X10 Dips with 45# weighted vest. Working up for challenge by younger MMA member at Tribal. He is an awesome athlete and Bellator finalist. He posted a threat to break my total as the highest at Tribal back in January. We agreed on June to do Crossfit total. This is the friendliest competition. I have already contributed to offset some of his substantial training costs. |
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3/29 WOD
20 Backsquats 20 Chest to Bar Pull Ups 20 Ring Dips Run 800 Meters 9:04 at 205# back squats. Considered 225 but went with 205. Sets of 7, 5, 4, 4. Not sure I got to full depth. I have to remember that just because I get to full depth with light or no weight during warmup, I still am not ready to full ROM at weight. Note to self: Do a couple full ROM warm ups with heavier weights before starting heavy back squat WOD's. Worked on good ROM for C2B and ring dips and was pretty happy with them. Ran quickly for the 800 m. Started with Tabata handstand holds. Started to collapse in 7th round and then in 8th round last two seconds were a slow, controlled collapse. Also fooled around with muscle up practice on the wooden rings. Wooden rings seem more comfortable with false grip. I really worked on a huge kip and am getting as close as I ever have to a muscle up. I think with a little concentrated practice I can finally get one! Claw |
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Tim I like your style hit it hard up to the open :pepper:
gonna get back to the 10,000 Burpees YAY Burpees in 2012 Monday or maybe Sunday Thanks for asking Gangasta 3/29 wu WOD 10:00 AMRAP 30 du 15 power snatch @ 75 150 this one went to *&%$ after the first set of du m/57/180 |
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JB- "BOOMSAUCE!!"" :rofl:
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open gym tonite
2000m row 9:28 was sluggish at the start but felt better after 1000m the 5 x narrow, medium and wide bench press 65-75-85-95 105 was quite happy the way the shoulder behaved on the narrow and medium grip but at 95 and 105 on the wide i really noticed the lack of mobility in my shoulder |
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Took the whole week off to rest and recover. Going to hit it hard today with "Barbara". No more scaling workouts since the Open does not scale for 50-54 age group.
I will also make a "Goat" WOD and do it once a month to try to eliminate those goats from my fitness life. It will consist of DU's, Toes to Bar, Burpees and OHS. Can't wait for next year' Open!:D |
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3/30/2012 Griff
Warmup: hip mobility; trigger point work on shoulder; high knees/ butt kicksX30; abmat sit-ups/ back extensionsX10X3 Workout: Griff Run 800 m Run 400m backwards Run 800m Run 400m backwards 15:20 Cash out: shoulder ROM; trigger point work Taking a week or two off from shoulder exercises while doing trigger point work in an attempt to get shoulder sorted out. Also looking for a local massage therapist or PT that can help me work out the knots. |
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Alden, do search on google for Mobility WOD.
Dead lift day : 5X375, 3X 420, 1X470 (3 reps completed) Assist: 5X10X275. 5X10 KTE on rings. Walk 2 miles. |
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[QUOTE=Pat Quigley;1048316]Alden, do search on google for Mobility WOD.
Dead lift day : 5X375, 3X 420, 1X470 (3 reps completed) Assist: 5X10X275. [/QUOTE] Pat - Awesome numbers on the deadlifts! Nice work. Roger on the Mobility WOD; I'm there every day. I was doing the shoulder and joint stretches daily but stopped a day or so ago. I found that my pain was worse after stretching and also that that the prevailing wisdom in treating shoulder trigger points is stretching and exercise should be avoided until the trigger points subside. Am hoping that a few days off and continued attention do the trick. |
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Pat--those are big numbers!!!
As for me I am Away from my home Box and area for 4 days (packed my gym bag, an abmat, jump rope, 53lb KB and planned on running (rain or shine) Started the day today with 'Painting cabinets for Gram' ;) as a warm-up than stretching! I was fortunate to be offered the opportunity to drop into Jogo Bellingham CF and workout with them.--fun stuff. (Participated in a team of three) WOD that was a good one! WU: sled push High/Lo 20yd up/20bak--DU practice, Shoulder mob, Lunges Team WOD- My (contribution) 1min work each team member-for total Score 15ft rope ascent=3 Sled Push=3rds 10#sledge on tire-20 ea arm 250#tire flip=15 GHD back ext=45 Spin bike for Cal=30cal (hope to get a 3-5mile run in tomorrow)? Alden, After separating my Shoulder in August and minor tearing about every tendon, ligament in my shoulder, I did (no overhead lifting for 4months) then only what didn't hurt, used ice nightly and a lot of light mobility (scarecrows) it was only 6 weeks ago that I started doing pullups (unassisted) till it got painful and things like wallballs (with 14lb ball). The Open WOD's were the first actual RX weights I did! (I am still taking it really gradual and doing a lot of light mobility stretches each workout--(Smart to take it slow)--- Have a great WE friends! |
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3/31 WOD (Saturday)
Skill work: rope climb practice Did one climb arms only from standing, could not grip rope tight enough to do it from sitting. Then wrapped feet around rope. I have been carrying long socks for six months in anticipation of this! WOD In 8 minutes complete the following: Tabata thrusters (95/65) 400 m run Max pull ups Score = Tabata + Pull Ups 5 plus 34. Thought about doing 4, but the 4 went pretty easily the first round so I added a fifth and stuck with it. Last round was pretty tough pressing out that last one! Spent 300 meters of the run gasping for breath. I had about two minutes left for pull ups, and they went OK. Started with 10 straight and then slowly devolved. Claw |
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I have not been on thread in a while but I am proud of my deadlift today. 435, not bad for a 54 year old man that had a knee replacement about 12 years ago. I started lifting heavy again about 2 months ago.
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Workout:
100 Kettlebell Swings for Time (1.5/1pd) Every minute on the minute, enjoy 5 burpees. I saw Claw had posted this WOD and I thought it looked like fun. It was extremely difficult. The burpees were taking so long I was only getting 3 - 5 swings per minute with a 70# kb. I hit 87 and just finished with kb's. My mistake was doing this after deadlifting. 13:45 :yikes: |
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[QUOTE=Tim Fisher;1048658]I have not been on thread in a while but I am proud of my deadlift today. 435, not bad for a 54 year old man that had a knee replacement about 12 years ago. I started lifting heavy again about 2 months ago.[/QUOTE]
Very good. Especially on an artificial knee. I had a TKR also but I'm not close to 435. Good job. |
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Nice Dead Tim Congrats
4/1 sprint training 4x40 Yard 4x30 4x20 rest 4x60 4x80 DU's 100 Burpees YAY Burpees sets of 10 and 15 20 walking lunge 3x10 pullup spent last week in Steamboat Colorado and did 3 WOD's at Fusion Fitness/ CrossFit Steamboat, nice group of people at Fusion, hope to visit again m/57/180 |
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Nice Work Tim!
As for me I am still out of town but managed to get in a 3.5 mile run on a local trail today (still sore from the drop-in team workout) but needed to burn off some of the "comfort food" I consumed the last couple of days! Tim |
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[QUOTE=Tim Fisher;1048658]I have not been on thread in a while but I am proud of my deadlift today. 435, not bad for a 54 year old man that had a knee replacement about 12 years ago. I started lifting heavy again about 2 months ago.[/QUOTE]
now that is an achievement well worth celebrating!!!!!:pepper::pepper: cheers Helen |
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Great work Tim.
Filthy 50 Scales: step up on box, kte on rings, 4:1 jump rope. 33:34. |
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Nice work on the deadlift, Tim.
3/31 Bike ride with hills; 12 miles. Trigger point and mobility work. 4/1 Fire Mitigation Workout Warmup: Trigger points and mobility work. Workout: AMRAP in 5+ hours: - Start chainsaw - Trim feeder branches on pines and cut scrub oak and other trees until unsafe to walk with chainsaw - Stop chainsaw and place on ground - Drag branches and limbs up hill to slash pile - Repeat Cash out: One cold Samuel Adams Boston Lager 4/2/12 Rest Day Trigger points and mobility (shoulders and hips) work. Light good mornings for stiff lower back. |
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4/2 WOD
Every minute on the minute for 30 minutes, 1 squat snatch and 20 double unders. Count completed rounds. 30 for 30. Started squat snatch at 65#, move to 75# the 5th minute as my hips warmed and opened up. Toward the end I did power snatch to overhead squat. Twenty-four of 30 rounds I did unbroken double unders. Did 50 double unders the last minute just for the hell of it. :evilsmile (I was the only person who went 30 of 30 this morning, not that I'm competitive or anything....) Claw |
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Tim, let me add to the congrats on your deadlift!
Alden, that's some WOD! Great job. Claw |
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horrid week.
monday26: unscheduled CF rest day..local gym for 30 circuit tue 27 : Front Sq 7-7-7 : 30-40kg + team row 15 min for distance. wed 28 : trigger point local gym 30 min circuit thur 29 : deadlift 10-10-10: 55-57.5kg Fri 30 AMRAP 20min: 10 push ups/20 KB snatch(24/16k)30 sq did 5 + 7 pushups w8kg sat : Rest day - tractor slashing of 3 paddocks sunday: farm work lantana clearing 5 hours with crowbar, Aldan you are more than welcome to join in..:D mon 2 april: pride cometh before the fall WOD:for time 500m row/20 turkish get up (10kg)/40 sandbag thruster(10kg)/50 pushups/60situps/90DU now i was all excited to have the opportunity showoff my recently achieved DU's. the turkish gets ups were hard work, as were the 50 pushups but completed with plenty of time to spare. with the first sit up i felt as if someone had stabbed a carving knife into my groin area... end of work and i got cut off spent the rest of the day alternating bags of frozen peas to damaged area.. sigh. i think it is an adductor but cannot figure out how on earth the situp contributed..:(:confused: well done everyone cheers helen |
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Thurs: " Barbara" 51:02. Disappointing but felt really good to sweat and work.
Friday: 3,3,3,3,3,3,3 Thrusters ended with 135lbs, lots of MU work and Dus. Saturday: 2 work outs. #1 Every minute on the minute do 1 Squat Clean 2 Push Press 3 Power Cleans at 135lbs. 14minutes. Then 20 min AMRAP of 200m run 5 Thrusters at 95lbs. 8 Rounds. Rest day today. Great work everyone! |
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dumbell swings - 30 sec. break between each set
15x55 14x60 13x65 12x70 10x75 9x80 8x85 6x90 4x95 4x100 farmers carry 55 each hand 90 yards 3 rounds with 30 sec. break stationary bike 2 miles 10 min. |
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Tim - What Claw said!! :D
Same for Alden!! Nothing like Functional Fitness! (Loved the cashout!!) :D Helen - Brutal WOD! TGUs are harder than they should be!! Sorry to hear about your groin!! Were you doing butterfly sit ups (soles touching) or bent knee? I could see strain on those muscles with a butterfly sit up. JB - Enjoy your travels! Yay! Burpees!! Jack - "Barbara" is a killer. Before the guy who honchoed the set up of [URL="http://crossfitwrightpatt.com/"]CFWP[/URL] did "Barbara" as his 1st WOD, he thought he was in shape. She proved him wrong! Nice Job!! Pat- Kick@$$ Filthy 50, even with the scaling. [QUOTE]I was the only person who went 30 of 30 this morning, not that I'm competitive or anything....[/QUOTE] Claw - you're just a laid back firebreather!!:rofl: [B]WU[/B] 400m run 3 rounds: 10 Samson Stretches 15 Supermans 15 Sit Ups 10 Tuck Jumps [I]Really tried to get the highest tuck & minimize ground time.[/I] [B]WOD:[/B] A: 3 RFT: 300m row 20 20# Wall Ball shots 10 Pull Ups B: 3-3-3 Press 5-5-5 Push Jerk Did "B" then "A" (Big Class) 115#-125#-145#(1) 145#-145#-145# 13:09 [I]Even though I couldn't do 3 @ 145# (Back started TALKING to me in bad ways!) 145# WAS A 1 REP PR!! :pepper: It was a LONG TIME in coming!! It was also a PR for the Push Jerk!! :pepper: It felt good - tiring but good!! The 3 rounds were tougher than they looked Especially when I had to hunt for a 20# Med Ball. The rows drained me & the last round was down to set of 1 for the wall balls & the push ups!![/I] |
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Hey William congrats on the PR
4/2 back to the Westside training Back squat wu 6@ 45 5@ 135 20 @ 155 5x7 Good Mornings @ 135 3x10 reverse hyper @ 70 WOD 20:00 EMOM 10 Air Squat 5 Vert Jumps 3 Burpees :23 or :24 each set Post 7x5 T2B and DU's m/57/180 |
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Just finished On Ramp, one month.
Began WOD with Angie, modified, today. 25 Banded pull ups 70 Ring rows 100 Sit ups 100 Knee push ups 100 Squats. Age: 52 Height: 5' 9" Weight: 225 High Blood Pressure, High Cholesterol, Chronic smoker. Crossfit is saving my life. |
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wow great work as usuall everyone
sunday 5 km ish run to the golf ball driving range to drive 60 balls. crossfit defiatly added 30-40 yards to my drive last nite 1 rep max stone ball lift to 52" table. 200lb stone ball 5 times then 5 x 5 bulgarian split squat 2 @ 12 kg kb 3@ 16 kg kb |
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[QUOTE=William Hoogsteden;1049228]Tim - What Claw said!! :D
Helen - Brutal WOD! TGUs are harder than they should be!! Sorry to hear about your groin!! Were you doing butterfly sit ups (soles touching) or bent knee? I could see strain on those muscles with a butterfly sit up. [I]Even though I couldn't do 3 @ 145# (Back started TALKING to me in bad ways!) 145# WAS A 1 REP PR!! :pepper: It was a LONG TIME in coming!! It was also a PR for the Push Jerk!! :pepper: It felt good - tiring but good!! I][/QUOTE] congrats on the ! rep PR.. satisfying sint it?? yep the situp was butterfly.. have never had the slightest hint of a problem before this.. maybe the TGUs worked me over more than i thought. also update re the Old Dogs Ts.. the sizes supplied were for midgets we think!!!! a lesson for us for next time. we are currently planning a run for singlets and hoodies will let you know when and if you like i can get one for you :) cheers Helen |
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Welcome Andrew, both to this Forum but more importantly to your new life!
This stuff works. Really. Especially the paleo diet. I crossfitted for over 2 years with only 60% adherence to good diet. When I kicked paleo into high gear starting this year, my health -- already quite good -- took a quantum leap forward. Off all meds. Blood pressure now normal. Blood lipids now normal. Keep it up! Claw |
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4/3 WOD
3 Rounds for Time 7 Ring Dips 14 Pistols 21 Sit Ups 3:56. Did pistols standing on a box so my raised foot could drop below my standing foot. This went really fast. All sets done straight through. Tried for good ROM on ring dips and think I got it, especially on the second set. Not the hardest WOD I've done, but my elbows were really sore afterward. Maybe the combination of 600 double unders from yesterday's WOD and the ring dips here was too much. Claw |
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Claw,
Geat job on the pistols. My knees sound like Rice Krispys (snap, crakle, pop) when I try them. Welcome Andrew! Did Min Page WOD today. 5 Rounds for Time of Overhead Walking Lunges 45lbs 50 ft 21 Burpees 26:38 Did 50 meters instead of feet. oops! I had 12.1 flashbacks of the burpees! Beautiful day here today! |
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Beautiful day here but in a different way. Sunday was in the high 60s while I was doing yard work; today in the high 20's and snowing all day. 10-15" predicted but I think we'll get off with about half that much.
4/3/2012 Warmup: high knees, butt kicks, Abmat sit-ups, back extensions, air squats, shoulder & t-spine mobility Workout: 4 RFT: Run 1/4 mile Single unders X 50 Air squats X20 Abmat sit-ups X 25 18:36 Total run time was 6:40 :D Cashout: Double under practice, shoulder mobility Had a physical therapy consult/ evaluation yesterday for my shoulder. The bad news is the therapist found lots of issues (weak external rotators, a boatload of trigger points in my back, bad clavicle and shoulder position, restricted ROM in my neck); the good news is that she believes that all of them can be successfully corrected. She was very upbeat about the prospects for a return to "better than before injury" capacity. First actual therapy appointment is tomorrow. For the time being, she was adamant that I do no shoulder exercises other than some stretches designed to loosen up my clavicles so my workouts will be legs and cardio for a while. :( |
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Cliff 200 Lb stone Dude you are one strong Man, moving a stone around that size takes some Muscle!!
Andrew Welcome, That sounds like the start of a great story I hope you will tell us more about your Journey 4/3 wu DU's 50 Burpees YAY Burpees WOD 75 WB 750m row 50 pushup 50 ABmat situps 25 Burpees 25 DU 18:17 post 50 T2B 7:18 m/57/180 |
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Andrew - Welcome!! Sounds like you are off to a great start!! If you can do Angie, you can do anything!! Claw speaks the truth!! (What a firebreather on that WOD!! Pistols!! Sheesh!! WTG!!)
Thanks Helen! It took TWO Years, so it's even sweeter!! I was thinking maybe the butterfly put stress on you, especially after the TGUs. Hope you're feeling better. A definite YES on the T's & Hoodies! (I'm not exactly a midget!! :rofl:) Jack - You should hear my knees snap, crackle, & pop! Nice job on that weighted walking lunge/burpees (Yay! Burpees!!) WOD - @ 3 times longer than everyone usually does! Sweet!! Nothing like WOD flashbacks!! Alden - Talk about weather swings!! Nice Job on that WOD, especially the run Times. Hope the PT goes well! [B]WU:[/B] Shoulder plank rolls on wall balls 10 jack knifes with feet on wall balls 3 sets of 3 push ups with feet on wall ball (normal width, close width, wide width) 10 push ups with hands on the wall ball. 5 push ups with one hand on the wall ball then switch to the other hand on Wall Ball. Wall Ball Tosses (Front and back facing.) [B]WOD:[/B] 5 Rounds: Max Reps BW bench press 185# (BW+/_22#) 6, 5, 4, 3, 3 Then: Death by 10m runs 12 rounds & 12 on the 13th minute! [I]185 was tougher than I thought. Last two rounds were brutal. The 10m ladder was a shuttle run - not my favorite, but at least I didn't hurt my hammies as I did previously. A good WOD![/I] |
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1)
4 april 28 min cut off 25 press - 10kg 50 back extension 25 ring row 75 push press 20kg 150 du this was the modified WOD taking into account groin injury and now really tight and painful right hamstring ( this getting more experienced in life sucks at times) Completed all save the last 8 DUs this is the first time i have actually managed any DUs in a WOD... They all consisted of the good old skip, skip DU, skip,skip DU/ but i got all the way thru to 142 reps like that so it has afterall been a good day. 2) Alden.. hehehe your shoulder sounds similar to mine. The good news is that with trigger point therapy, and a heap of physio it is getting better.. now to catch up the lost strength 3) welcome Andrew. I am impressed 4) william, two years... thats even more satisfying. it has taken me 2.5 years to actually get more than 1 or 2 DUs.. way to go everyone.... i am speechless tho at Cliffs 200lb stone handling abilities... or amybe its exhaustion at the mere thought cheers all Happy Easter helen |
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'twernt nothing that 200lb stone lift :) thanks though. if anyone ever gets a chance to try them give don't miss out. they look intimidating as heck but once you figure out the right way to do it the smaller ones are not that bad.
i helped our gym make 8 different sizes from 90 up to 245 lbs. the smaller ones are fun to mess around with. the biggers ones mess with your mind. last nite modified angie 100 30lb dbell bent row 100 30lb dbell bench press 100 sit up 100 squat 18:49 |
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Big Clean Complex
6 Rounds of: High Hang Squat Clean+Hang Squat Clean+ Squat Clean+Push Press High Hang Squat Clean+Hang Squat Clean+ Squat Clean+Push Jerk High Hang Squat Clean+Hang Squat Clean+ Squat Clean+Split Jerk Do all 12 reps without dropping the bar then rest as needed between sets. Try to go up in weight each set. 95,95,105,105,115,115 Great workout! |
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[QUOTE]Big Clean Complex
6 Rounds of: High Hang Squat Clean+Hang Squat Clean+ Squat Clean+Push Press High Hang Squat Clean+Hang Squat Clean+ Squat Clean+Push Jerk High Hang Squat Clean+Hang Squat Clean+ Squat Clean+Split Jerk Do all 12 reps without dropping the bar then rest as needed between sets. Try to go up in weight each set. 95,95,105,105,115,115 Great workout! [/QUOTE] How long you think that took? really long? (Kinda thinking of trying it during Easter break....) Can see why you'd need to do it with light weights, gee! |
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Took me about 35 minutes. Not too bad.
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