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Claw- those Stone lifts sound fun (watched those being moved around on TV once and they looked burly (to say the least)

Andrew-Ditto on Williams comments

[QUOTE]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!!)[/QUOTE]

((every time I try to do pistols I look like my 3yr old grandson trying to put on his underwear over his shoes!:confused::confused: ))

Alan, for sure take it easy on rebuilding those rotatorsl (I am struggling as well in not overdoing it) great that you have a PT to work with-a good one that understands the bio-mechanics and basics of Oly lifting will sure to be a blessing!


4/2-was CF day-off (quads still really sore to the touch at hip insertion) Driving 400miles help didn't loosen things up either!-
4/3- Up early doing shoulder MOB and DU-practice--then trained the Mrs. in the Garage Gym--off to the Box
Spent the first 20min discussing with my trainer strategies for strengthening my shoulders without re-injury as it appears I the (external rotators) and as well most of the tendons are still pretty weak and stressed (evidenced by the time it takes them to recover after doing any overhead lifts?
(I decided to change to coming in Every other Day instead of my usual 2-on/1-off cycle? and spending the off day doing X training on bike and running along with enhanced duration MOB workouts ((((comments/experience from you all as to recovery times between workouts))) for us 55+ masters would be helpful:confused::confused:

4/4 WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Time: 14.47 (scaled Barbell to 35#) had to take a few stutter steps to maintain balance/form (hip stability was weak) as well my wrists were pretty stressed---bla, bla, bla!


[QUOTE]I had 12.1 flashbacks of the burpees![/QUOTE]

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[QUOTE=Tim Randall;1049782]

((every time I try to do pistols I look like my 3yr old grandson trying to put on his underwear over his shoes

(I decided to change to coming in Every other Day instead of my usual 2-on/1-off cycle? and spending the off day doing X training on bike and running along with enhanced duration MOB workouts ((((comments/experience from you all as to recovery times between workouts))) for us 55+ masters would be helpful:confused::confused:

[/QUOTE]

Tim,
re the pistols.. that is i suspect how i look doing box pistols... but add in an intent look of concentration.. one day i will succeed!!! it is an achievable goal.

re: change of schedule
I had been on a Mon WED FRI rotation.. with some aerobicx training on the other days and sunday a rest day.. doing farm work LOL

then late last years I changed to MON TUE REST THUR FRI with areobic stuff ect on other days rest sunday. This resulted in building up a heap of soreness stiffness and being constantly tired..
Now i alternate between the two and schedule a long run/bike ride/ row on the weekend and a bit of light aerobic work/circuits etc on the other off days.

this seems to be working well. Mind you i am a bit older than you. as i gather more life experience ( :rolleyes: ) i find that i have less wriggle room for error than i had before even if i am stronger etc. A higher level of body awareness is necessary for me to keep improving.

cheers

helen

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4/4
close grip bench 6@135 1@185 1@195 1@205 1@215 1@225
3 rep push jerk @ 135 @ 155 F @ 175
5x7 blue band tri extensions
3x10 DB bent over row @ 35 ea

WOD
A-1 10 push press @ 115
run 200m
A-2 10 KB swings @ 53
5 Burpees
5 horizontal jumps
1st A-1 4:00 time limit rest on unused time
A-2 4:00
A-1 3:00
A-2 3:00
A-1 2:00
A-2 2:00
A-1 1:30
A-2 1:30
Post 30 Burpees
3x10 GHD back extensions
3x10 Reverse Hypers @ 80

m/57/180

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Cliff - Add my congrats to the chorus!! I've wanted to try stones forever!!

JB - Nice WOD!! Yay! Burpees!!

Jack - Way to go on that Clean Complex!!

Tim - Good Luck with the rehab. Nice time on the walking lunge/Burpee Couplet! Yay! Burpees!! (They should be nothing after 12.1 !!)

Helen - Same to you on the rescheduling!!

[B]WU:[/B]
400m
3 rounds:
5 Pull Ups
10 Sit ups
14 Air Squats

[B]WOD:[/B]

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders [I]Subbed 450 single unders[/I]

23:04

[I]Was the 1st one done with the HSPUs. It was down hill from that. Did the Push Presses in set of 5, which seemed to help. (Wasn't looking forward to the 75 Push Presses. Single, single, Double Unders didn't work for me. I'm thinking of going to 3 Single Unders then a Double Under to try and get my DUs. Still it was a tough slog & I wasn't the last one.[/I]

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:yikes:4/4/12 Bike Intervals

Warmup: Abmat sit-ups, back extensions, 200 single unders

Workout: Intervals on the Life Cycle
1 minute on (level 16), 2 minutes off (level 13)
30:00

Cashout: Shoulder mobility

Had my first physical therapy session today. I was impressed with the thoroughness she showed in checking things again and explaining to me what the issue was and what she was going to do to work on it. The various stretches felt like they loosened things up. She even found some trigger points I was unaware of. Then the "fun" began. Dry needle trigger point therapy turned out to be more sporty than I expected. If you've ever misadjusted a TENS unit and gotten the very strong muscle contraction, you have a good idea as to how a bad TP reacts to the needle. :yikes: The good news is that happens, you know the needle is in the right spot.

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william here is the link (wfs) [url]http://www.slatershardware.com/stonemolds.html[/url] for where we got the stone molds from. they are super easy to make.

tonite

18 minute amrap

15 - 95 lb bent row
400 m run
prowler 40 yds hi pins
prowler 40 yds low pins

just made 4 rounds with seconds to spare

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Helen,

Thanks for the feedback on scheduling. I am going to do a 2week switch and then a little different the next and see what happens? (I have the feeling) that when/if the darn weather ever gets a little drier and I get out running/riding more I will stay much looser and that will help (truth be known I am probably just whining about being still gimpy) after tearing my self up last year!

William, Nice work! (I like the 1 short air squat "Cindy" warmup!) That many PP's after handstands is BRUTAL!--

Alden, sounds like you got a good PT and are on the right track!
John B--You continue to inspire me--your avatar makes me sweat!!

Can't wait to get to the Box in the morning--REST DAY ARE HARD ON ME!!:pepper:

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You guys are rockin' these workouts. Enjoying my deload week and doing the group WODS.

"Small"

3 rft:
1000 row
50 bur pees
50 box jumps
800m run

5 min. Rest

50 walking lunges.
Did two rounds in 51:34.

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Good morning all.

4/4/12
Warmup: High knees, butt kicks and Abmat situps

Workout: AMRAP in 12 min
Back extensions X 15
Single unders X 50
Walking lunges X 25 yds
Abmat sit-ups X 15
4 rounds

Cash out: shoulder mobility and double under practice. Got 16 of those bad boys today! :pepper:

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"Open Goats"

Done in FGB style:

1 minute each of:

Wall Balls
Double Unders
Heavy Push Press (115)
Toes to Bar
Chest to Bar Pull ups

3 Rounds with 1 minute rest between rounds

Score 228

Very cool workout. I made it for my specific goats. Make your own and have fun!

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4/5 WOD (drop in at Crossfit Max Effort in Las Vegas)

3 rounds for time:
8 back squats (275/195)
16 dips
16 t2b

12:38.
Backsquat suggested at 80% of 1 rep max, so I did 215#; ring dips; toes to rings.

Claw

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Claw, Glad to see you got your priorities right in Vegas!! Hope the gambling is at least as successful!!

[QUOTE=Tim Randall;1049913]...That many PP's after handstands is BRUTAL!...[/QUOTE] That's why I did them in sets of 5! The young guns started at set of 15 & were down to sets of 5 (or less) by the end. I wanted to be consistent!

[QUOTE=Jack Davis;1050019]"Open Goats"...Score 228...[/QUOTE] Nice Idea!! (and a great score as well!)

Pat - Yay! Burpees!! We hope to be able to keep up with you! :D

Alden - sounds like an ERG (Electric shocks!!) I love the TENS unit, this seems to be beyond it! Hope it helps.

[B]WU:[/B]
200m run
3 rounds of Cindy
5 Wall Walks

[B]WOD:[/B]
Nancy
5 RFT:
400m run
15 75#OHS

17:34

[I]I was SO worried about this WOD!! OHS & running!! But I did it TEN pounds heavier than last time (15 Dec 10) AND I clipped 3:23 off the time. :pepper: Even did decent squat snatches in the last 4 rounds to get the bar overhead! The CrossFit stuff works!! Gonna do the "Happy Dance" the rest of the evening!! :pepper:
Next time: Rx!! :D [/I]

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Oh Yeah, Cliff - thanks for the link! They're just down the road (~1.5 hrs) from me!!

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william have fun if you get to check it out. it looks like an adult toy store

tonite

shoulder shrugs 1rep max 155lbs

then
50-40-30-20-10

double unders (singles x3)
situps

10:04

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Alden 16 DU's is a sweet feeling, this is something I know
William congrats on the PR

4/6
10x2 box squat @ 105 with blue bands from the floor
5x3 Axel bar DL @ 225
2x7 good mornings @ 95
few prison getups @ 95

WOD Tabata 8 rounds
25# slam ball
95# SDLHP
row
jumping air squat
plank
DU's

Post 50 Burpees YAY
Jack Open Goats great idea what a good way to work on them

m/57/180

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Prison get ups?

Snatch practice.

5 rft
30 sec row
30 sec double under
800 m run w. 60 # sandbag
5 min. Rest
5 L sit on rings.

Completed 3 rounds in 33:14.

Now I can work at the airport!!!!!

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this morning

shoulder mobility, push ups

then

20 rep max saftey sqaut bar back squat

195 lbs

hope i can walk this afternoon 'cause the wife has lots of yard work planned for me :D

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3 x Power snatch, Hang Snatch

then 15-12-9-6-3 of

Power Snatch (115lbs)
Burpees

12:31

Cash Out

Cut grass and hid Easter Eggs!:D

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Jack, great stuff on the snatches. I wish I could still move with enough flexibility to do those.

Some back spasms after yesterday's WOD. Spent allot of time this AM just doing mobility. All my buddies at Tribal had started their WOD's. Saturday at Tribal is usually a catch up day so member can do one of the missed WOD's from the prior week.

Did my own WOD:

200m tire flip w. 400 lb tire. Should have timed this so it could be a crossfit WOD.

More mobility for lower back after this WOD.

Enjoy the holiday. Happy Passover, Easter or whatever makes you happy.

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4/7 WOD (drop in at Crossfit Newport Beach)

One mile run for time,
followed immediately by 50 Overhead Squats (95/65)

10:46 @ 75#, mile done in 6:48.
This was a good pace for me on the mile, although there is more speed available. Felt like going light on the OHS so I went with 75#. I was disappointed in my ROM. The last two squat WOD's included poor ROM so I will have to refocus on getting it right, not necessarily getting it heavy or fast.

Claw

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Pat the Prison get up barbell on shoulder from standing to one knee to both kness back to standing and repeat, they are pretty tuff

4/7
9x3 bench wide narrow and normal grip @ 185 w/ chains
3x12 green band Tri ext

WOD 4 rounds
200m sled pull w/ 45# bumper
5 Tire Flips jump in jump out
20 AB Mat situps
20 DU

Post YAY Burpees 50 sets of 15 15 10 10

m/57/180

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[QUOTE]Big Clean Complex

6 Rounds of:

High Hang Squat Clean+Hang Squat Clean+ Squat Clean+Push Press
...[/QUOTE]

clean from high hang in crossfit = ? (just above the knee?)
clean from hang in crossfit = (? below the knee?)
I wish you had vid of you doing this - sure it'll be a back & leg burner though, trying keep your tight thru all that. Ill try to fit this one in today.

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Nice work everyone!--

It is for so many a GLORIOUS EASTER DAY! We are blessed to have most of our family here with us to help us celebrate. I trust all of you will in your own way celebrate as well

4/5-

"Hug a Twinkie"

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters
Time: 23:19
(1st run time-3:20, Second 3:29) I was thrilled with being able to PR my 800m run :run:and keep the second time pretty close after the couplet! (the KTE felt a lot better after that OPEN TTB WOD:eek:)

4/6-Rest Day to Celebrate Good Friday (and then went down and traded my Dodge Diesel Trk for a 4dr Jeep (fun toy-just cuss):pepper:
4/7--Worked out ALL DAY!--at home
7:00AM-
BARBARA-
5rds with 3:min exactly between set (keep track of set times)
10-Pull-ups
20-Pushups
30-situps
40-air squats
rds 2:50, 2:58, 3:03, 3:20, 3:13 (dang that is a lot of airsquats)

RESTED/STRETCH/MOB-1HR--and then dusted off the road bike and went for a 17 mile (first is a long while ride)

CASH-OUT: mow 1+ acre with (powered push mower):cool:






-hr

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why not happy passover?
Happy passover and easter.

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Congrats on the 800 Tim:kicking0:

4/8
wu run 1/4 mile

sprint training
6x60
6x50
6x40

Post 50 YAY Burpees YAY sets of 10
m/57/180

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[QUOTE=Deb Borbone;1050636]clean from high hang in crossfit = ? (just above the knee?) [B]In the Pockets[/B]
clean from hang in crossfit = (? below the knee?) [B]Just above the knees[/B]
I wish you had vid of you doing this - sure it'll be a back & leg burner though, trying keep your tight thru all that. Ill try to fit this one in today.[/QUOTE]

:)

Its a good one.

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Deb,

I apologize for not mentioning Passover as well as Easter. I honor all Biblical Holiday/celebrations and respect the beliefs of all others.

Be Blessed,

Tim---Back to my "Paleo dinner" :super::run:

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no need to apolgize! I didnt mean it like that - it was just the first thing that popped into my head...in a way all christians are jews...OT and all that; but jews are not christians. why DON'T christians celebrate jewish holidays? i probably dont know enough about the jewish holidays.... although I [I]was[/I] uninvited from a seder once, because I grew up christian (my friends father said, oh no. she can't come, she's not a jew). kinda silly.

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Front Squat work

AMRAP 7 minutes of

5 Front Squat (115lbs)
5 Push Press (115 lbs)
35 Double Unders

2 Rounds + 10

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4/9 WOD

5-5-5-5-5 Back Squats
155-165-185-205-205

Followed by 3 Rounds (not for time, just work explosive jumping)
8 Squat Box Jumps.

Regular readers will note I expressed dissatisfaction with the depth of my squats the last two squatting WODs. I placed a wall ball beneath me and intended to tap it on all reps. When I got to 205 I got real close but missed it. It is HARD to get below parallel with any kind of serious weight on my back for multiple reps! Still pleased, however, that I got to parallel for sure, if not below.

Not sure the squat box jumps worked out. I know the point was squat, explode up with open hips, and then land, but I could never get to fully open because I was focused on getting my feet high enough to clear the box. In any event, I did sets to 20", 24", then 30" so there was a least a little exploding.

Starting to feel like it's time for a break. Spent two late nights in Vegas then one very early morning heading south for Easter. I was really dragging this morning.

Claw

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[CENTER]Hope everyone had a wonderful Easter and/or Passover!![/CENTER]

[QUOTE=Jim Cordes;1050962]...Regular readers will note I expressed dissatisfaction with the depth of my squats the last two squatting WODs. I placed a wall ball beneath me and intended to tap it on all reps. When I got to 205 I got real close but missed it. It is HARD to get below parallel with any kind of serious weight on my back for multiple reps! Still pleased, however, that I got to parallel for sure, if not below...[/QUOTE] Claw- tried that but my problem is that the wall ball moves & I end up trying to find it with my butt at the bottom of my squat! Great job!!

[QUOTE=John Burch;1050580]Pat the Prison get up barbell on shoulder from standing to one knee to both kness back to standing and repeat, they are pretty tuff...[/QUOTE] I'm having flashbacks to Catholic grammar school! :yikes: Yay! Burpees!! (BTW, nice WODs!!)

Tim - Nice work on Barbara and Hug a Twinkie! Tried ONE of those on a GHD and it felt like doing a sit up with someone pressing a wall ball into my gut!

Jack - WTG with the Front Squat AMRAP!!

[B]WU:[/B]
400m run
10m:
walking lunges
sumo squats
spidermans
hip openners
hip closers
high Knees
butt kickers
inch worms
skip for height
skip for distance

[B]WOD:[/B]
"Klepto:
4RFT:
11 95# squat cleans
27 20# box jumps, 18" last round
20 Burpees (Yay! Burpees!!)

31:18

[I]Could have done the Rx'd Squat Clean (145#) - ONCE! Figure form was the way to go! Big class so I had to settle for the 20" box - and had to share that! (Good news is that the class is so crowded, maybe more classes??) Still, box jumps are still my goat, even scaled!! Burpees (Yay! Burpees!!) went relatively quick. (Thanks Open 12.1!)

Nothing like the suck of a hero WOD. Klepto was killed in Afghanistan right before one of the guys in the class was deployed there.

Réquiem ætérnam dona ei Dómine; et lux perpétua lúceat ei. Requiéscat in pace. Amen.[/I]

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William, thanks! (good thing No nieghbors came over for morning coffee or wasn't looking in when I had the wife do hers using the "kitchen island countertop" with a chase cushion taped to it:confused:

I admire the WU routine you are doing (as we are growing our Box and getting more organized we are incorporating more "organized" WU/cool down as well.

I remember doing that Klepto WOD last year (was announced just after my nephew was deployed for the second time (gave me the motivation to kick in high gear) but I can still hear echoes of my lungs sucking the sweat up from the pool on the floor!:rofl::rofl:

My darn wrist still gives me fits when at the top of any overhead lift so I am still forced to do lighter weights than I am capable of (humility and patience I am still working on)

I can relate to the reference to burpees being less of a surprise after OPEN WOD's--I was able to do much better on T2B on this WOD

Claw- must share the same genetics? I as well struggle getting out of the hole on heavy squats? ( I have been watching a lot of videos of late working on form):confused:


Today's 4/9/12 WOD

“Pheezy”

Three rounds for time of:
165 pound Front squat, 5 reps (scaled to 100#)
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps (scaled to 100#)
18 Hand-release push-ups

Time: 21:00


Thanks for your ultimate sacrifice Corporal Clark (YOU WILL NOT BE FORGOTTEN)

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William Flashbacks to Catholic Grammar school, That's Funny Stuff
4/9
front squats 3@ 95 1@135 1@185 F@215
2x10 DL from floor back to knee to upright back to floor repeat @ 165
3x12 green band good mornings

Mixed In 4 sets 10 of YAY burpees

WOD 20:00 EMOM
5 med ball cleans @ 25
5 ball slams
3 Burpees

Post Double Unders
m/57/180

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tonite modified "kelly"

5 rounds

400 m run
30 8kg kb perside goblet squat (i did all 5 rounds of these unbroken)
30 24"box jump (unbroken as well with a few box step ups towards the end just so i would keep moving)

32:57

i think this was if not the hardest then it was certainly in the top 3 in the 2 and a bit years i have been xfitting.

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2 miles on bike 8:35

Dead lift 15x45, 10x135, 5x205, 5x365, 5x365, 4x365 failed on 5th rep because of grip

wod - suitcase squats 55lb per hand
push ups, reps 17,15,13,11,9

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I see you guys and gals are still hitting 'em hard. I'm back within internet range. Went to New Orleans to visit family for a few days. Worked out every day (speed walks, jump rope, air squats) but I have to confess that my cash outs included things like cafe au lait, beignets, boiled crawfish and oysters in large quantities. My annual visits are the only time I don't think about the nutritive value of what I'm eating; I just enjoy the food of my youth. :)

Claw and Tim - I was having the same issue with squat depth when the weights got heavy so I changed over to working box squats for a while. More stable than trying to hit the wall ball and I can really concentrate on the form. I haven't tried regular squats yet at a heavy weight but am expecting to see an improvement.

I'm happy to report that the trigger points are gone after one needling session. I have a spot or two that is still sore because the TP was really bad but otherwise, it is pretty amazing. The therapist is also working on shoulder and neck mobility. After two sessions, I have between 5-10 degrees improved ROM in my neck and can now reach behind my back and overhead without discomfort. Based on the last week and two PT sessions, I am definitely a fan of manual physical therapy!

4/10/2012 Run 5K

Warmup: Butt kicks; high knees; Abmat sit-ups, back extensions, air squatsX10X3

Workout: Run 5K
21:40

Cash out: Hip and ankle mobility

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Seems like we all have problems getting out of the hole!!
Im probably the worst squatter ever: depth, doing a good morning getting up, et al.
A big problem with my squats is not even my legs, its my back! This is light and see how much trouble I have keeping my back up?? And I divebomb into my squats. :mad: I keep hoping it'll get better.
[url]http://borbonedesign.com/squat.mov[/url]

Tonite, I went slow & controlled down with 58kg, and came to a dead stop. Sitting soft in the hole a big no-no; and somehow managed to bounce and stand it up. That's a first!!

Anyway, nice squatting!! I'm always envious when I read about your squats and just, how much weight you guys do.

Oh yeah, I never did that clean complex. From the pocket.... I didnt really know what that was, I was standing still w bar at hip crease and realizing - Im almost standing straight up - nothing to zing with!!! Tonite I saw a guy doing snatch from high hang (I asked, is that 'from pockets'? and he said yeah). It was actually from upper third of the thigh.... duh.

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Chaplin Tim - I'll bet that would've been quite a sight!! :rofl: My wife & our Globo instructor thought the name was obscene!

Our instructors have been working hard to have our WUs reflect the WODs in a "Same but different" manner. They've also been bringing in a lot of the Mobility WOD stuff.

[QUOTE]My darn wrist still gives me fits when at the top of any overhead lift so I am still forced to do lighter weights than I am capable of (humility and patience I am still working on)[/QUOTE] I'm with you there!! I always have to check my ego at the door!!

JB - Dominican Nuns! The Green Berets of the Catholic Church!! I'd rather do ANY WOD than cross those ladies (though that Prison thing is pretty comperable!)!! Front Squats are tough for me! I keep dropping my arms!! Nice EMOM WOD!! (Yay! Burpees!!)

Cliff - Nice Kelly!! Consecutive Box Jumps are tough for me! Being able to do 5 rounds of 30 mostly consecutive is awesome!!

Tim F - I'm in awe by your deadlifts!! Have you seen that biking video a few days back on the main site? It looks interesting.

Alden - Glad to hear the PT is helping!! Sweet 5K time!! Some of my friends went to a box in "Nawlins" & had a great time there.

[B]WU:[/B]
Hollow Rock work
10 Plank to pillar to starfish (5 each side)
40ft Squat Broad Jumps
10 In and outs
10 scapular pulls

Pull up work
Squat Clean work

[B]WOD:[/B]
5 RFT:
7 30# Squat Clean Thrusters
10 Pull Ups

10:29
[I]Tougher than you'd think! Did the Pull Ups better than in the practice, though by the last round, it was ONE pull up at a time. And I wasn't the slowest.[/I]

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What Bill said about the nuns. Such great memories. Sister Bertha beating my hands with a ruler for my varied infractions and locking me in the mop closet. To this day, I cannot stand the smell of PineSol! Thankfully, I started public school in the 3d grade so only so much damage was done. ;)

Another PT session this afternoon. My infraspinatus is still a bit unhappy so it got needled again. Compared to its previous state, I didn't even know there was a TrP there. But when she put the needle in, there was no doubt. :yikes: Thanks for all the encouragement, I have a good feeling about how this will all turn out.

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Bench Press - 20x45, 10x135, 10x185, 8x205, 4x225, 1x245, 1x265, 1x275
10x135, 10x135, 10x135

choppers - left 10x70, 10x80, 10x90
right 10x70, 10x80, 10x90

wod - mowed 2 yards with push mower