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[QUOTE]I did the last rep or two with the bar fully on my left shoulder/pectoral muscle. By the last set it finally clicked that keeping my chest up would help keep the pressure off my quads.[/QUOTE]

I didnt understand this. I have the same problem, keeping your back tight/chest up. what did you realize to do to make it better? (125# is a heavy front squat to rep for me).

Don't you WANT the weight completely on your delts/collarbone? Thats why its so much easier for me to jerk/front squat from a rack rather than from a clean - I can get the bar tucked way back and racked on my delts better - a clean I sometimes wont catch it far back enough, gotta jump a bit when I recover to rack it good for a jerk....
the quad part; you meant low back/hands/wrists?
(Ill share the other tip I got, keep your whole hand on the bar not fingertips, b/c then you can push up on bar, drive elbows up to help you drive out of the hole)

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Deb, I did not consider it a problem that the bar was off my hand and fully on my shoulder, just a little odd. It crossed my mind that if the bar starting rolling forward there really would be nothing I could do to stop it.

The cue to get my chest was counting for my partner and watching as she slowly tipped forward through her reps. She tried to compensate by craning her neck up. We talked about it after she was done and just concentrating on it probably did the trick. That, and I focused on it during the lightest reps so it was easiest.

Thanks for the tip of keeping the whole hand on the bar, not just the fingertips. Unfortunately, with my shoulder mobility (or lack thereof) it's all I can do to keep my fingers on the bar as I focus on my primary goal, keeping my elbows up.

Thanks for your comments, you are a great resource here!

Claw

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ohhhh.... that shoulder mobility comes easier for me if I use a wider clean grip and point my elbows in (toward each other). But I have long tentacle arms. Also helps if I roll my lats/teres/back.

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Chaplin Tim - Hope you feel better. Did that trying to do a scaled inverse Burpee! Yay! Burpees! Knocked the wind out of me!

Nice Front squat work Claw & Cliff!!

[B]WU:[/B]
300m run
2 rounds:
10 AbMat Sit Ups
10 Push Ups
10 Air Squats

[B]WOD:[/B]
“Lumberjack 20″ [I](Scaled)[/I]

20 Deadlifts (235lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (95lbs)
Run 400m
20 Burpees (Yay! Burpees!!)
Run 400m
20 Pullups (As High as I could get my chest)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

38:41

[I]Nothing like a Hero WOD. They have a Special kind of Suck! Didn't feel I had 20 275 Dead Lifts in me! At least I was able to keep the bar speed up. The runs started out slow. The DB Squat Cleans were tough, but I did the last 10 in two sets of 5! The only way I got through them by remembering it was a Hero WOD![/I]

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Thanks all! Always a lot of encouragement with this group

Felt good enough to go in this morning couldn't miss the opportunity to do a WOD that demanded I do DU's:D
WU- forward/backward high step skipping?, butt kIckers (like I needed that)
5min on the pain ball, each side,
WOD-4/19
Shoulder press 3,3,3,3,3,
WU: 45x10, 65x5
65,75,95,105x2 105f, 95, 105x3(pr);)

"Annie"
50,40,30,20,10
DU
SIT-UPS
having yet to ever lInk more than a couple I knew this was going to take awhile:evilsmile
DETERMINED TO TAKE ON THE MONSTER and encouraged by the youngins I started with the class! With the fire breathers finishing in just more than 6 minutes, needless to say everyone could hear me breathing and spinning
Heck even with a "yoga pad" under me arse the sit-ups were a bit painful (motivated me to do them all unbroken)
Finished in 17:58! Heck that was a first time PR doing the WOD Rx:pepper:
Off on another road trip till Monday so wishing you all a great weekend!

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4/20 WOD

Find your 1RM Turkish Get Up (15 minutes)
65# dumbbell with right arm.

Followed by 1 Round for Time of
20 Kettle Bell Swings (1.5/1)
40 Competition Push Ups
60 Hollow Rocks (a Baker favorite)
40 Competition Push Ups
20 Kettle Bell Swings
7:01 @ 2 pood.

I did 1.5 pood TGU with both arms, then 65# dumbbell with right arm fairly easily. I then tired myself with 4 or 5 fail reps with 2 pood kettlebell with right arm. In retrospect I should have worked with Mike Mac and Brian with a barbell, since I could have gone up from 65# before I exhausted myself. I was surprised that kettlebell TGU's were harder than dumbbell ones were.

As to the 1RFT with the heavy kettlebell, Malzone threw out the concept of going heavy (probably because we had a full class and would have run out of 1.5 pood bells) and several of us chose the wrench. First set of 20 went straight through, but last set was broken to something like 8, 5, 4, 3. Competition push ups sort of go straight through since I can de-weight my arms entirely at the bottom. Hollow rock sets went something like 20, then 10's, then 5's. ROM on everything quite good, except getting that 2 pood bell overhead on each rep is a bit of a challenge. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/6950747988/[/url]

Claw

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Tim, way to stick with it, getting Annie done Rx'd!

Claw

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Chaplin Tim - I hope you asked the guys who finished @ 6 minutes, "Why'd ya quit so early?!" :rofl: Nice job on an Rx Annie [B][I]AND WITH[/I][/B] an injury!!

Claw - TGUs are harder than they should be!! Way to go on them & the 1RFT!!

[B]WU:[/B]
400m run
3 rounds:
10 Push Ups
10 AbMat Sit Ups
10 Lunges (5 each leg)

[B]WOD:[/B]
“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Did 185# (BW+/_25#)

7/7, 5/6, 4/7, 4/6, 4/5 = 24/31

[I]Not my best performance on this WOD, but it was a tough week!![/I]

[B]Cashout:[/B]
Team WOD
10 min AMRAP:
1 person runs 200m while 1 does as many push ups and the other does as many KBS (1.5 Pood) while the 1st is running, then the runner does Push ups, the push uppers does KBS & the one doing KBS runs. Score is the total number of Push ups and KBS

Did 7 rounds with a score of ~375 (Higher Math is tough for me!!) :D

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Great work Chaplain

4/19
Double unders
rode Air Dyne (it showed up from somewhere at the gym?)

WOD AMRAP 1:00 between rounds

Toes Thru rings 2:00
front squat @ 75 2:00
Burpees 2:00
double unders 2:00

m/180/57

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4/21 WOD (Saturday)

Sumo deadlift
3-3-3-3-3
135-225-255-275-295

AMREP 6 minutes
500 m row
400 m run
As many burpees as possible until end of 6 minutes.
38.

Never did sumo deadlifts before, so I started light and did not use my weightlifting shoes. Very pleased how easily 3 @ 295 went up. I might be due for another crack at one-rep max deadlift in my ongoing pursuit of a double bodyweight deadlift. Also, nice to be using weights on Saturday WOD's instead of just a bunch of bodyweight stuff all the time.

The AMREP really sucked the life out of me. At 10 burpees I was wondering if I had miscounted by 10 since they were taking forever, but sadly, no. On the plus side, I did the 500 m row in about 1:45 without completely gassing myself.

Claw

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Thanks for the Kudos on the DL's everyone.

I have to figure out why this forum no longer notifies me when there are more messages.

4-22-12 Sunday

1000 M Row
25 box step up/downs 18"
25 Wall ball shots 20#
25 kb swings 70#
25 front squats 65#

11:57

Felt pretty good. Been off a few days working on house/home projects. Life is getting interesting family/career stuff. I may contact the artist who drew my avatar and see if he can show the terrain (life) as being a bunch of high and lows instead of one long mountain slipe. It makse more sense that way.

Are there any birthday WOD's you folks know about? Maybe I will do a filthy 55 next month in celebration of turning 55.

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4/21
WU: General mobility warmup (KStarr)

Workout: 3 RFT
Run 1/4 mile
45# box squats X 15 reps
10:03

Cashout: Shoulder mobility; RC therapy; box squats 95, 115, 135, 155# X 5 reps

4/22

WU: Functional fitness (aka Fire Mitigation) workout. 3 hours of brush cutting and limb dragging

Workout: 14 miles road bike ride w/ hills and intervals

Cashout: 30 minutes of brush dragging. One hour in hot tub

4/23 Stretching Day

Stiff and creaky after yesterday's yard work so took it easy.

Back extensions, Abmat sit-ups, air squats X 10 reps X 3 sets
Single unders X 50
hip, t spine and shoulder mobility

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4/23 WOD

Clean and Jerk 1-1-1-1-1-1-1
135-145-155-165f-160f-160

Followed by 1 round of Max Unbroken Push Ups
(no more than 1 second rest at the top or bottom…none of the three-point-football-stance-rest nonsense of 2010)
35.

Pulled pretty badly with arms at 135 clean and jerk, but thereafter pleased with how little pulling there was. Fail at 165 because of lots of arm pulling. Fail at 160 was at push jerk after a successful squat clean. Both squat cleans at 160 felt pretty good. Even though I failed at my one-rep max of 165, I still feel like this was a very good day of Oly lifting. Weighed in at 157 after coming home, so 160 is definitely a legitimate bodyweight clean and jerk

Max pushups after all that cleaning and jerking was just mean, and the wiseguy comment about the 2010 debacle didn't help either. If you want me to do a bunch of push ups, you have to let me do them my way. :)

Link to this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7107225009/sizes/l/in/photostream/[/url]

Claw

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Eve

5RFT
800 m run
30 KB swings
30 pull ups

Scale 200m walk and .5 pood KB
31:28

I wore batter's gloves and still managed to tear a callus on one hand!:shrug:

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4/21 20:00 Ladder
pullup
200m run each round
95# push press
Burpee
3 Burpees short of 9 rounds

4/22 am
rode Airdyne
reverse hypers
9x10 burpees
abmat situps
T2B
pm
DU
4x10 burpees
4x10 pullup
4x10 pushup
snatch and O/H squat work @ 95
25:00 bike

4/23
Zercker squat 1@ 135 1@185 I don't like Zerckers
2x10 DL @ 185 from floor to below knee to floor
good mornings 3x10 @135

WOD
20 TGU @ 35
30 KB swings @55
run 1/4 Mile ?
30 WB @ 20
20 pullup
16:31
Post 5 rounds
7 T2B
10 Burpee YAY
1:00 rest between sets

m/57/180

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4/24

WU: 50 single unders, high knees, butt kicks, RC and general mobility warmup

Workout: 4 RFT
Run 1/4 mile
12 double unders
16:09 (total run time 6:42)

Cashout: Walk 1/4 mile, t-spine mobility

First two sets of double unders went pretty well; even managed a couple of multiple strings. By the third and fourth sets, though, I was having trouble with consistent single unders. Funny how that oxygen debt interferes with coordination. ;)

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4/24 WOD

Went in to open gym to get my first muscle up or die trying. Well, I didn't die. Got 12 of them in about an hour, including twice linking two together. But this is the first (video slightly NSFW) [url]http://www.youtube.com/watch?v=n0kYNL5bAgI[/url]

Claw

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WTG CLAW!! :pepper: That is SO AWESOME! You made it look like you've been doing them for years!!

[B]WU:[/B]
Using green Band anchored by feet, crossed over, & held in hands
Walk across the Box (~40ft) then put top of the band behind the neck & do 20 Good Mornings
Side Walk across Box then put top of the band behind the neck & do 15 Good Mornings
Side Walk back across Box then put top of the band behind the neck & do 10 Good Mornings
Squat Jump across Box with 3 pass throughs holding the band tight after each jump then put top of the band behind the neck & do 5 Good Mornings.
Shoulder mobility
Push Press Practice

[B]WOD:[/B]
15 min AMRAP of:
105lb Push-Press x 3 (women 75lb)[I] Couldn't add! Meant to put 115 on the bar!![/I]
10 GHD sit-ups

Increase the reps by 3 for the push-press each round until time expires.

7 rounds + 8 Push Presses.

[I]105# was tough enough, though I think I could've got 6 or 7 had I gone Rx'd. GHD Sit Ups were TOO short!! :D[/I]

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busy last couple of days at work and life in general.

tonite first work out since friday and i think my body appreciated the rest

tonite 3 rep max back squat

265-285-295-305-315

5 x 5 14" box 12 kg kb per side bulgarian split squat

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[QUOTE=Jim Cordes;1055454]4/24 WOD

Went in to open gym to get my first muscle up or die trying. Well, I didn't die. Got 12 of them in about an hour, including twice linking two together. But this is the first (video slightly NSFW) [url]http://www.youtube.com/watch?v=n0kYNL5bAgI[/url]

Claw[/QUOTE]

that looked EASY!!! like buttah :highfive:

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Thanks for the kind words about the muscle ups. As you can imagine, I am really happy finally to have them.

4/25 WOD
Every minute on the minute
8 Burpee Box Jumps (24″/20″)

20 for 20.
Holy crap, Malzone's kitty must have gotten run over to make him so mean as to program this one! As much of a mind game as anything else. My burpees took 38 to 42 seconds each minute, leaving 20 seconds for rest, but it seemed like only about 5 seconds before "3-2-1 Go!" Quite proud that I got all 20 in. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/6967167534/[/url]

Claw

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Great Work Everyone!!

[B]WU:[/B]
500m row
3 rounds of Cindy

[B]WOD:[/B]
Five rounds for time of:
Turkish Get-up, 15 pound barbell, 21 reps
Run 400 meters

42:51

[I]Started with the 35# bar. 1st round took over 10 min. !! Went to the 15# bar. I was able to move faster, but my shoulders were STILL smoked!![/I]

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Wendesday 4-25-12
J.J. scaled

Subbed Shoulder press for the Parallette HSPU

For time:
75# pound Squat clean, 1 rep
10 Shoulder Press 75#
75# pound Squat clean, 2 reps
9 Shoulder Press 75#
75# pound Squat clean, 3 reps
8 Shoulder Press 75#
75# pound Squat clean, 4 reps
7 Shoulder Press 75#
75# pound Squat clean, 5 reps
6 Shoulder Press 75#
75# pound Squat clean, 6 reps
5 Shoulder Press 75#
75# pound Squat clean, 7 reps
4 Shoulder Press 75#
75# pound Squat clean, 8 reps
3 Shoulder Press 75#
75# pound Squat clean, 9 reps
2 Shoulder Press 75#
75# pound Squat clean, 10 reps
1 Shoulder Press 75#

13:40

Did this outside. It was threatening rain. Had steaks on the grill.

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4/24
3x10 reverse hypers @ 80
3x10 GHD back extensions
WOD 4:00 AMRAP
10 KB snatch @ 35
8 BJ @ 24"
5 burpees
2:00 rest
4:00 AMRAP
20 DU
5 Pullup
10 pushup
2:00 rest
4:00 all work @ 95
20 DL
20 HC
20 push press
row last :10
post run 1 mile

4/25
seated DB press 2x3 @ 35 2x3 @40 2x3 @ 45
close grip bench 5 @ 135 8x5 @ 185
5 shrugs+ 3 power cleans 5 @ 135 5 @ 155
WOD EMOM 20:00
6- O/H lunge @ 45
4 pushup
2 burpee

post run 1 mile

m/57/180

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last nite since my coach was ****ed off :) at me for choosing to help my wife finish moving home (long story but we have lived apart for almost 7 years)over the weekend vs helping him at the regional games (he is in charge of the infield area) he said he designed this wod just to keep me thinking of him whenever i took a step.

amrap 12 minutes

7 16" box squat
14 lunge
7 24" box jump

7 round plus 3 squats.

after tuesday's back squat to last nites wod my legs are toast. i can hardly wait till tomorrow to see how they feel based on the way they feel right now.

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4/26
WOD 5:00
DB squat Clean to O/H @ 35
28 reps

m/57/180

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Cliff - I hate that when it happens!! (Glad for you that you & the Mrs are living together! Best of luck!) Nice job BTW.

JB - Awesome WODs as always!! (DB Squat Cleans are BRUTAL!!)

"The other" Bill H - Nice work on J.J. (My shoulders hurt from what we've been doing this week & READING what you did!!)

[B]WU:[/B]
500m Row

2 rounds:
10 Squats
10 Push Ups
10 AbMat Sit Ups

[B]WOD:[/B]
9-6-3
115# Thursters
Scaled (jumping) Muscle Ups

4:46

[I]Thought about doing 135#. Had an attack of common sense after doing one. Tried to squat clean the first one, which was tough. Had to bail at the bottom during the 1st 2 rounds.

Ended up being FIRST in the class!! AND on of the top scores for that scale in both classes!! :pepper: Not bad for an old dude!! :D[/I]

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[QUOTE=William Hoogsteden;1056190]
Ended up being FIRST in the class!! AND on of the top scores for that scale in both classes!! :pepper: Not bad for an old dude!! :D[/I][/QUOTE]

Bill H - Nice!!!

Good job everyone. I don't even have to think about your awesome workouts and my shoulder hurts. ;)

Cliff - Congratulations on getting your home combined.

4/26 Box jumps, lunges, KB squats

Warmup: 50 single unders; abmat sit-ups, back extensions, squats X 3 X 10 reps

Workout: AMRAP 12:00
24" box jump X 10
25m walking lunge
35# KB squats X 10
4 rounds + 10 jumps + 25m lunges

Cashout: shoulder and t-spine mobility

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4/27 WOD

Overhead Squats 3-3-3-3-3
105-115-125f-125-125-135

Followed by:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
6:43.

OHS felt very solid except for the fail at 125, where I was never really centered under the bar. Otherwise, I was very pleased with ROM and balance.

Annie was a PR by 2:30! Holy crap! Double unders went very well, no more than one or two misses on any round, and no breaks on sit ups. Wanted sub-9 and got sub-7. Nice way to start a weekend.

Claw

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4/27 wu run 1 mile
WOD
row 1000m damper @ 5
50 45# thrusters
30 pullup
11:49
2x10 box squat @ 185 w/blue bands

4/28
re do of the 5:00 DB 35# squat clean to O/H
40 reps

m/57/180

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[QUOTE=Cliff Miller;1056011]last nite since my coach was ****ed off :) at me for choosing to help my wife finish moving home (long story but we have lived apart for almost 7 years)over the weekend vs helping him[/QUOTE]

That's what you call being stuck between a rock and a hard place.


I started working out with a L1 coach with some decent oly skills. Did squat cleans at a 115# never really done them before, except the bar.

Tried push jerk ended up back to push press 135# did a few reps today after hitting 138# Push jerk pr the other day.

Didn't intend on doing grace reps today, did 3 or 4 single ground to overhead.

Deadlift (after hiatus) 285# x 3

I think I am back to a decent schedule, hitting wod with a group once in a while, it helps.

52 and still getting stronger

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4/28 WOD (Saturday)

3 Rounds for Reps of:
1 min max K2E's
1 min rest
1 min max KB sumo deadlift high pulls
1 min rest
1 min max mountain climbers.

414. Did this in groups of six but everybody kept their own scores. The vast majority of reps were on mountain climbers (90's and 100's per round). Sumo deadlift high pulled the 2 pood bell two rounds and the 3 pood bell once.

Claw

4/30 WOD

AMRAP 20 (3 minutes on/1 minute off)
3 Deadhang Pull Ups
6 Pistols (3 Left/3 Right)
9 Box Jumps (24”/20”)
13 rounds + 3 pull ups + 6 pistols + 2 box jumps.

Did pistols on 24" box because I could not keep my elevated foot off the floor. Still having trouble balancing, getting full depth, and keeping back on heels instead of forward on toes. Took two or three rounds before I warmed and opened up enough to get decent ROM.

Claw

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4/30
Sumo DL
6@135
2@225
1@315-365-F@404
Back squat max 5 @ 135-185-225-1@250
Good Mornings 4x6@115

WOD 15:00 EMOM
4 Pullup
2 Thrusters @ 115
with remaing time Burpees
6/2/2/4/4/4/4/4/3/4/7
missed a few rounds:shrug:

m/57/180

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Claw - I feel your pain on the pistols! My right leg is SO MUCH weaker than my left, & pistols just bring it out!! Killer Effort on Annie! Congrats! You are in firebreather territory now!

JB - Nice job on Jackie!! She & I have "issues" since I dropped the bar on my head!! :D:

Tom - Welcome back! Looks like your kickin' @$$!!

[B]WU:[/B]
Row 500m
2 rounds
10 KBS (1.5 Pood)
10 Push Ups
10 Goblet Squats (1.5 pood)

[B]WOD:[/B]
"Diane"
21-15-9
225# Dead Lift
Handstand Push Ups

7:13 Rx!

[I]Tried to follow the main site video. Strung subsets of 5 as long as I could! HSPUs went smooth. Clipped 1:54 off my last "Diane" (3 May 11):pepper:[/I]

[B]Cashout:[/B]
15 Min:
Crossfit Cards:
Each team of 3 gets a deck of cards. Each team member picks a card where
Hearts - KBS
Diamonds - Sit up Wall Ball shots
Clubs - Cleans
Spades - Push Jerks

The number on the card is how many reps the team member does. Picture cards are 10. Aces are 11.

When a Joker is drawn, the WHOLE team does 10 Burpees!! Yay! Burpees!!

Object is to finish as many cards as possible.

40 cards
[I]Thought my team mates were card sharks, but I ended up doing 21 KBS & 18 cleans!! :yikes: (Oh yeah! We did the 1st set of Burpees!!)[/I]

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great work this past weekend everybody and thanks for the kind words about moving my wife finaly with me.

i told her i wanted dinner on the table when i got home from the gym tonite. i figured it was a reasonable instruction to obey. we are going out for dinner i guess. :rofl: all kidding aside it is going to be great to finally live together after 6 years of only seeing each other on weekends and for week long holidays.:broc:

tonite 21-15-9

32 kg kb goblet squats
jumping lunges

3:35

then 5-5-5-5-5 zerker squat

135-155-165-185-205

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today. mid day visit to the gym and got to see a whole bunch of people i usually do not get to work out with.

3 rounds

800 m run
50 45lb bar good mornings
50 sit ups

24:34

did not think you could sweat that much in 10 degree ceclius weather

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Oh Yeah, I was remiss: YAY! Burpees!! ;)

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William great work on Diane, OUCH on the bar drop
Cliff dinner out is always nice (if thats what the wife wants, anyway)

5/1 wu DUs and walking lunges
WOD 5 rounds rest 1:30 between rounds
12 racked lunges @ 75
10 T2B
5 burpee
sprint 100m
5 burpee

Post- reverse hypers and GHD back extensions
4,607 Burpees so far this year YAY BURPEES,

m/57/180

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5/2 WOD

AMRAP 15 Min
8 Kettlebell Swings (1.5/1)
8 Weighted Sit Ups (35#/25#)

9 rounds with 2 pood bell.
The bigger bell didn't really matter since it was the weighted sit ups that took all the time. (As AM Wood pointed out, the kettlebell swings were a "lovely interlude.") All kettlebell sets went straight through. This was the first time I've ever done weighted sit ups with 35#, all earlier WOD's were 25# or 20#. My sit ups devolved from 8 to something like 6-2 to 5-3 to 4-4 to 4-2-2 (you get the idea) until, finally, 4-2-1-1, with the last one completed just as time was up. Hard to overstate how slow weighted sit ups are.

Claw

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[QUOTE=William Hoogsteden;1056991] Crossfit Cards:
Each team of 3 gets a deck of cards. Each team member picks a card where
Hearts - KBS
Diamonds - Sit up Wall Ball shots
Clubs - Cleans
Spades - Push Jerks
The number on the card is how many reps the team member does. Picture cards are 10. Aces are 11.[/QUOTE]

Last time I did this I dealt a straight flush and passed out.:rofl:

Claw