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11/14
Box squat w/ chains 205 5x3 DL @ 315 4x12 good mornings @ 115 GHD and box jumps WOD 7 rounds 10 pushup 10 slamball 10 ring row 5 burpees 100m row round 20:00 m/58/180 |
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Pat - Yay! Burpees!! Nice Job!
Claw - Feel your pain on Elizabeth! Still, not a bad time considering! (Have you tried to kip on the ring dips? JB - Nice work! How many more till 10,000? [B]WU:[/B] .555556 mi run 100 SU 10 DU attempts 10 24" Box Jumps 10 Push Ups [B]WOD:[/B] Split Jerk practice got to 175# (PR!) :pepper:, tried 185 but it was only up to my forehead. 175 went so easy, that I thought I could try body weight. Next time. 3X3 Snatch Grip Behind the Neck Press – heavy (65#, 70#), rest 30 sec. 3X10 Romanian Deadlift – medium/heavy (185, 9 reps for the last set), rest 30 sec. [I]Lifts I don't usually or have never done. Snatch Grip Behind the Neck Presses are tough! There's not much leverage. Thought I could easily do 95#, 75# wasn't even doable!! Was able to do 5 Romanian DLs, but grip strength was the limiting factor. That and inexperience made the last round tough.[/I] |
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so after seeing the 5 day forcast of nothing but rain and rain heavy at times(which means 80-100 mm in 24 hours) i realized that if i did not call in a favor from the box owner i would not be getting much exercise over the next 4 days as the gym was going to be closed because most of the gym was going to be away at a comp.
they had a foundations class happening and he let me go in and do a 10,000 m. row 41:57.2 which beats my last one from almost exactly a year ago of 45:05.3:pepper::pepper: enjoy the weekend and keep up the great work eh? william is it not amazing how those eastern european countries can keep on coming up with ways to beat you down with weights? i worry for myself when my coach says he has been watching old videos from those countries:rofl:cause i am usually the guinnie pig at the gym for him. |
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Cliff, are we test animals in a big experiment. Perhaps!
Tribal today: Clean and jerk 7X2. Stopped at 155 WOD 9 C&J 155 5 HSPU 7 C&J 10 HSPU 5 C&J 15 HSPU Scale 135 7:21. |
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11/16 WOD
High Bar Back Squat 3-3-3-3 185-205-205-215 “Black Jack” 7 Rounds For Time 7 pullups 7 burpees 7 Push Press (95#/65#) 12:00 Today was a legitimate fasted WOD. It did not go so well. I did not feel strong on the high bar back squats and I ran out of gas very quickly on Black Jack. I ate dinner the day before yesterday, ate nothing yesterday, and nothing in the morning other than some BCAA supplements and water before coming in at 6 a.m. I do not think this is a good idea. I am still assessing whether a weekly 30 hour fast is a good idea – there are pros and cons I’ve discovered so far – but with respect to WOD’s, I think I will have to eat my normal small pre-WOD breakfast the next time I work out following a fast day. I kept it on the light side on the high bar back squats, yet had depth problems on first set at 205 and came out of a couple sets fairly dizzy, probably due to the fast. My score on the 7RFT just sucked. Starting the fourth or fifth round I had to break my pullups and push presses into sets of 4, 3. I had to be conscious on the push presses not to turn them into push jerks. As for the burpees, they basically amounted to crawling down to the floor and then crawling back up again. This WOD was the primary indicator that fasting prior to a workout was not an optimal strategy for me. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8190624437/[/url] Claw |
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11/15
Warmup: Row 800m; Abmat sit-ups; weighted back extensions; pull-ups; butt kicks; high knees; t-spine and shoulder mobility; bench press 45, 85, 105X5 Lift: Bench press 125, 145, 165X3/ 185X5 Assist: Pushups X3X10; supine rows X3X10 WOD: 3 RFT: 55# clean & jerkX10/ pull-upsX5 8:58 11/16 Warmup: Row 800m; Abmat sit-ups; weighted back extensions; shoulder and t-spine mobility; hamstring stretches; back squats 45, 85, 105X5 Lift: Back squats 130, 150, 170X3/ 190X7 Assist: 25# walking lunges X3X16; 105# squats X3X10 Skills: Snatch PVC, 45, 65 X5 75# (1, f,f,f) Power snatch 75, 85, 95X5 During the snatch, can't seem to get under the bar when the weight starts going up. I've watched the demo videos but can't figure out what my issue is. For whatever reason, the power snatch seems easier. |
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Alden - Feel your pain on snatches. I can drop under to a squat on light weights, but once I start on heavier stuff, I go to Power Snatches (& Cleans). I feel it in my knees! Do you try the Bergener Warm-Up? Something I NEED to do more of.
[QUOTE=Cliff Miller;1107954]...he let me go in and do a 10,000 m. row 41:57.2 which beats my last one from almost exactly a year ago of 45:05.3:pepper::pepper:...[/QUOTE] SWEET!! Guess this Crossfit stuff has something to it!! [QUOTE=Cliff Miller;1107954]... is it not amazing how those eastern European countries can keep on coming up with ways to beat you down with weights? i worry for myself when my coach says he has been watching old videos from those countries:rofl:cause i am usually the guinea pig at the gym for him.[/QUOTE] Be [I]AFRAID[/I]! [I]BE VERY AFRAID[/I]!! :D Agreed!! Sets of 10 were a LOT to try at first. Claw - I HATE fasting! Gives me headaches and dizziness!! Though, I have to stop eating and drinking anything except water less than 2 hours before a WOD. Still, not a bad WOD considering you were without food the day beforehand! (Oh, yeah, YAY! Burpees!!) Pat - Nice WOD! [B]WU:[/B] 500m row 10 push ups 10 air squats 10 24" Box Jumps [B]WOD:[/B] Bull (Scaled) 2RFT: 600 Single Unders 50 OHS @ 95# 50 Pull Ups 1 mi Run 49:11 [I]Heard BAD things about this WOD. SUs went well. OHS, not so much! getting into doing them in subsets of 10 helped. Pull Ups & Run are Pull Ups & run. Did the pull ups in subsets of 2! Got the 1st round done in ~26 min. The 2nd round went quicker. Not a bad WOD for a Hero WOD, but still Brutal! [/I] |
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box squat 10x2@ 155 w/chains
belt squats WOD 5 rounds run 400m 20 burpees 15 DB row @ 40# ea William 365 Burpees to go, I hope to bring it home soon!! m/58/180 |
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[QUOTE=William Hoogsteden;1108172]Alden - Feel your pain on snatches. I can drop under to a squat on light weights, but once I start on heavier stuff, I go to Power Snatches (& Cleans). I feel it in my knees! Do you try the Bergener Warm-Up? Something I NEED to do more of.
[/QUOTE] Bill - I don't feel it in my knees but the flow isn't there. I'm not getting under the bar like I need to. I'll keep working on it; it will come. Interesting to me is that my squats have improved from working on the snatches and cleans. That deep squat position has made my back squats more comfortable at the bottom. 11/17 Warmup: 1 mile dog walk WOD: 5 km row. 22:05 Skills: Burgner warmup, t-spine mobility, practice snatches with 20 and 30# |
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Are you working on split snatches and split jerks?
I find it's a lot faster and that I can get under the bar a lot better. Walking lunges are a great warmup for the split. Have also been doing foot quickness and hand quickness drills. It's all about the speed!!!! Saturday November 17, 2012 Glad to be back in Ohio. Skill: Worked on kipping. Strength: Ten rounds of push press (up to 205#) and kipping pullups (3 or 4 at a time). Metcon: 10 rounds of: 5 GTO 65#, 5 burpees. |
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Still working to get under the bar and using it to push down on most OLY lifts.
Simple day: Crossfit total BS: 385 SP: 205 DL: 475 Total: 1065. |
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11/17 Saturday WOD
2,000 squat 750 wallballs 10K row 21:54. Did I mention this was a Team WOD? :) (teams of 10). Funnest part was all the wheeling and dealing to get the fast team score. I don't think anybody did exactly 75 wall balls, 200 squats, and 1,000 meter row each. I did about 450 squats and traded away some of my rows. Augie did like 4,000 M of rowing. JJ and Sarah helped BWood (1-8/9) with her wall balls. Fun! Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8197809487/[/url] 1/19 WOD Power Clean 2x EMOTM- 10min Heavy, but fast and technically sound 115#. Took until about the 5th or 6th minute to get them really dialed in, but it felt great when they were! Thought about doing 135# but I decided -- uncharacteristically for me -- to sacrifice weight for the sake of good form. Good call by me. Dynamic Bench Press 5-5-5-5-5 (speed sets, no rest between reps) 2:00 rest 125-135-145-145-145 These felt good, last reps on last last sets slowed a little, but all in all good. My weight has creeped up to a little north of 155 since last weekend and I am feeling the strength really come back. I think this is my sweet-spot, weight wise. Erin "Trouble" Maker did her first bench presses this morning, ever! Another angel in heaven gains his wings. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8199389029/[/url] Claw |
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@Pat, those are some HUGE numbers.
Worked hard on getting under the bar yesterday. Foot quickness and hand quickness drills helped. Monday November 19, 2012 Strenth: Back squats and weighted pullups. Metcon: 21-15-9 HSPU (3 ab mats {which is down from four...}) WBS, 25# T2B While embracing the suck during the round of 15, this thought came to mind. It was something Tim and I discussed yesterday. [url]http://jtkalnaynovels.wordpress.com/...r-gets-easier/[/url] |
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[QUOTE=JT Kalnay;1108302]Are you working on split snatches and split jerks?
I find it's a lot faster and that I can get under the bar a lot better. [/QUOTE] JT - I do split jerks but have not tried the split snatches. That seems even harder than getting my feet in place on a regular snatch. I'll have to give it a try. Pat - Those are BIG numbers. Nice lifts! Claw - The workouts at your gym always sound like lots of fun. 11/19 Warmup: Row 800m; shoulder and t-spine mobility; deadlift 45, 115, 140, 170X5 Lift: Deadlift 210X5/ 240X3/ 270X6 Assist: T2B X3X10; 65# good mornings X3X10 Cash out: 1 mile dog walk and then sightseeing. I have family in town. :) |
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Pat - Awesome CrossFit Total!!
Alden - Still feel you pain - and JT is right about the splits for the Oly lifts. Bergener say they're the best for us "Old Folks"! Claw - Awesome WODs there! Agreed with what Alden says!! JB - That's a couple of days work!! Yay! Burpees!! :D Way to go! [B]WU:[/B] 100m run then keep running with variations on theme, i.e., run backwards, karaokes, high knees, butt kickers, walking lunges, and sumo squats Mobility work [B]WOD:[/B] 15 minutes to establish a 1RM 3 Position Clean (ground, hang, hi-hang) & Jerk. Did 115#, but the issue was popping my hip. Easy on the light weights but started forgetting it. This was readily apparent in the hang & hi-hang. Then Run 400m 21 C2B Pullups 12 KB Thrusters 24/16kg (each arm) [I]Subbed 35# Dumb Bells.[/I] Run 400m 15 C2B Pullups 9 KB Thrusters 24/16kgI]Subbed 35# Dumb Bells.[/I] Run 400m 9 C2B Pullups 6 KB Thrusters I]Subbed 35# Dumb Bells.[/I] 13:28 [I]One of the slower guys. Kind of wished I did these Rx, but didn't feel comfortable on the practice @ 1.5 Pood. Not a bad WOD![/I] |
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11/19 Great work Pat
push press 1@135 155 175 185 close grip bench press 8-6-4-2-2-2-2 @ 185 10 pushup @ 10-15-25-35-45-35-25-15-10# 3x6 weighted pullups @ 25# WOD 10-1 1-10 DL @225 push press @ 95 9:34 m/58/180 |
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11/20
Warmup: Row 800m; shoulder mobility; but kicks; high knees; press 45, 55, 70, 85X5 Lift: Press 105X5/ 115X3/ 130X7 Assist: Pull-ups 11, 10, 7, 5; Press 70# X3X10 Skills: Clean & Jerk 3-3-3-3-3 65-75-85-95-105 |
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11/20 WOD
4 Rounds for Reps: 1 Min at each station: Sledge Hammer Strikes (alt L/R) Row (cal) Competition Pushups PVC Sit ups (feet anchored allowed) Wall Climbs 1 Min rest between rounds 93-95-97-95 = 380 Slow is steady, steady is fast. I tried to maintain steady movement throughout each of the one- minute intervals without gassing myself on any particular movement. The sledgehammers got more efficient, particularly from my left side. I kept extending the intervals between switches until finally I was striking 10 times left, 10 right. I kept a running count throughout each five minutes, so I don’t have precise numbers for the movements, but the sledgehammers strikes were in the low 30s, rows were 11 calories per interval except the first one, and push-ups and situps combined were another 45 or 50 or so, because I usually started the wall climbs at about 90. Wall climbs were expensive, somewhere around 5 per minute. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8202788727/[/url] Claw |
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Tuesday November 20, 2012
Warmup: Barbell Complex Strength: 15 minutes to find 1RM of Shanker Complex (without releasing the bar: 3 hang clean pulls, 1 hang clean, 2 split jerks) 205# Metcon: 21-15-9 115# squat clean thrusters ring dips Only made it through the round of 15 in the allotted 17:30... However, I was extremely pleased with how I was receiving the squat clean on the rack and low. Would have liked to try to some heavier squat cleans, but I was completely wrecked by the WOD. |
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JB - Nice work on that 10 to 1 & 1 to 10!!
Alden - Nice WOD Claw - Awesome work on that WOD. Great thoughts on consistency. Sometimes, that can make the difference! JT - Great Job on that Complex! Been doing a lot of those lately and they are tough!! [B]WU:[/B] 400 m run 100 SUs DU practice 10 push ups 15 Air Squats 10 24" Box Jumps [B]WOD:[/B] 7X2 Hi-hang Cleans + Push Jerk 45#-95#-115#(f)-105#-115#-110#(1)-95# Then Alternating Tabata: Dips Sit Ups 171 reps [I]Most of them were sit ups. The last rounds, I had to force 5 or so Dip reps.[/I] |
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TY William
11/20 wo 165 Burpees in sets of 15&10 WOD 4 rounds every 1:30 5 WB run 400m 4 rounds 5 hang squat clean @ 95 row 100m m/58/180 |
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jb Did you just change your sig? Or im in an age induced oblivion. Happens more snd more. :) Happy belated birthday?
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great work guys. good to see everyone around. Anyone heard from Terry lately?
Easy day at Tribal. Warm up and snatch review. 7X2 high hang snatch. ended at 135 EMOM Full squat snatch. Every fifth minute add weight. ended at 135 after a fail for 145. EMOM for 20 minutes. This seemed so easy when we started and found it was tougher that it appeared at first. 10 minutes DU and TU practice. |
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11/21 WOD
Split Jerk: 20 Min to find 1RM 155 (multiple fails at 165) 12-10-8-6-4-2 Dumbbell Thrusters 10 M Shuttle Runs 6:53 @ 40# Getting bummed with my strength. :mad: Feels like it has been months since a strength PR. My split jerk PR is 175 and I have hit 165 multiple times, yet failed here 4 times. The bar felt weird rested on my fingertip and shoulders, maybe if I grabbed it a little more with my hands I would feel like I controlled it more. I'm wondering if all the fiddling around with my diet (losing weight, paleo, intermittent fasting) is part of the reason. Decided to punish myself on the dumbbell thrusters by going a little heavier. I was one of the slowest in the class on the metcon but all thrusters went straight through and with full depth. Lagged on the runs a little. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8206666374/[/url] Claw |
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Wednesday November 21, 2012
CrossFit, It was the best of times, it was the worst of times. [url]http://jtkalnaynovels.wordpress.com/2012/11/21/crossfit-it-was-the-best-of-times-it-was-the-worst-of-times/[/url] Am going to be really really really sore tomorrow. |
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[QUOTE=John Burch;1109135]...165 Burpees in sets of 15&10...
m/58/180[/QUOTE] Nice JB! I found sets of 15 helped, though the last days, I did 2 set of 15, then 12, 9, 6, and 3, which seemed to be easier! Yay! Burpees!! JT - Congrats on the Quad PRs! Enjoyed "It was the best of times, it was the worst of times.." That's what I LOVE about CrossFit!! Claw - Hang tough! I've been where you are!! Pat - Great snatch work! [B]WU:[/B] 400m run 2 rounds: Samson stretch 15 push ups 5 pull ups 15 Air squats ~40ft: Spiderman walks Sumo squats Hip openners [B]WOD:[/B] High Bar Back Squats 1x8 @ 165# 1x5 @ 185# 2x5 @ 195# 1x3 @ 205# Then 5RFT: 20 1.5 Pood KBS 10 95 Push Press 1:1 Rest between rounds 13:42 [I]Did the 1st round in 1:28. Then it went down from there! KBSs went amazingly easy. PP's were the choke point. As my buddy, roberts quipped, "beware WODs with the word “Rest” in them!":D[/I] |
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Thanksgiving, 2012
A nice long walk in the woods with some kids and some dogs. A few games of horse (basketball) in the barn. Chased off some hunters. An excellent day! Going to Norwalk Fitness and Training CrossFit tomorrow at 6 pm for a memorial WOD. |
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CrossFit Murder, Now Angels Are Doing Thrusters...
[url]http://jtkalnaynovels.wordpress.com/2012/11/24/crossfit-murder-now-angels-are-doing-thrusters/[/url] |
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[QUOTE=Jim Cordes;1109225]
Getting bummed with my strength. :mad: Feels like it has been months since a strength PR. (snip) I'm wondering if all the fiddling around with my diet (losing weight, paleo, intermittent fasting) is part of the reason. [/QUOTE] Claw - I think you're on the money about the strength loss with the weight loss. You also train very hard; the combination of weight loss and training intensity might be the reason. And none of us are 45 any more so our recovery takes longer. ;) 11/23 Warmup: Row 800m; pull-ups X3X10; Abmat sit-ups X2X20; back squats 45, 85, 105 130X5 Lift: Back squats 160X5/ 180X3/ 200X4 Assist: Back squats 105#X3X10; 35# walking lunges X2X16 Skills: OH squats PVC, 45, 55, 65 X3/ 75, 75(f), 75(f) 11/24 Warmup: Row 800m; Abmat sit-ups X2X20; weighted back extensions X2X15; shoulder protractions; bench press 45, 85, 105, 125 X5 Lift: Bench press 155X5/ 175X3/ 195X2/ 185X3 Assist: Push-ups X3X10; supine rows X3X10 Skills: Snatch PVC, 45, 55X5/ 65 (f); Power snatch 65, 75, 85, 95, 105X5 (PR) :pepper: Still can't get under the bar well when trying to do a snatch. Since my OH squats are also weak, am thinking the balance and core strength required for both lifts is an area I need to work on. |
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great work everybody....
what a week since monday's 1RM dead lift with 5/8" chains 365 lbs in which i tweaked my lats to the point of not being able to do the bulgarian split squat and resulting in tuesdays not being able to bend over to put socks on. went and saw the doc....nothing that a couple days rest and some meds could not fix....kinda feel like i lost a couple of days however but the football and macey's parade kept me occupied thursday....happy thanks giving.... then yesterday bone scan for my foot in which i was injected with radioactive stuff which was a pretty weird couple of hours just waiting to turn into a super hero:super: woke up this morning feeling better than the last few days so today at the gym 200 m sled drag 135 lbs 30 135 lb front squat 200 m sled drag 135 lbs 9:05 and then i have a 14 lb pork shoulder roast on the bbq for the grey cup tomorrow which is canada's answer to the super bowl |
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Cliff - Glad to hear your back issue has resolved. Those are never any fun.
11/25 Crystal Trail Initial climb - 1.75 miles, 1475' climb, 1:08 Hike stats - 4.8 miles, 1843' of climbing, 2:45 I found a couple of good snatch training articles by Bill Starr on the CrossFit Journal last night. Some great coaching in there that should help me get the lift sorted out. |
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1.5 yrs, still struggling. still weak. The guy who babysits me said 5 yrs to be consistent. 10 yrs to get decent. I figure something to do into my old age. Maybe ill start a club. My last triple today: [url]http://www.youtube.com/watch?v=kaGJZ489bV4&sns=em[/url] wfs
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[QUOTE=Deb Weber;1110040] The guy who babysits me said 5 yrs to be consistent. 10 yrs to get decent. I figure something to do into my old age. [/QUOTE]
Great. I should finally arrive at good form at age 70. Lol |
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Monday November 26, 2012
Yes the days are still getting shorter... Warmup Pushups, situps, air squats, (lots of each) Strength 10 minutes to find 3RM of push press (200#, ran out of time) WOD 5 rounds of: 6 heavy deadlifts (315 for first two rounds, then backed off to 225) 10 pushups on the deadlift bar. 7 lateral box steps ups 8:32 Friday is going to be a Ctown CrossFit Total day, this ought to be interesting. Am thinking that Thursday (and wednesday) should be active rest days where I work on mobility. |
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11/25 workout @ Bacara
Backsquat (Smith machine) 5-3-3-2-2-1 195-215-225-245-245-255 Definitely relied on lateral stability provided by Smith machine to push weights up, but also went to below parallel cue. Pleased with this weight. 21-15-9 Front squats (50# dumbbells) Push ups Double unders 6:50 Front squats absolutely crushed me. First set 21, all later sets 5's and 4's. Holding dumbbells in rack position gassed my shoulders for pushups. Fasting today, but I don't think that made a difference. Claw |
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11/27 WOD
“Helen” 3 Rounds For Time 400 M Run 21 Kettlebell Swings (1.5pd/1pd) 12 Pullups 9:54 About 40 seconds off my PR. All kettlebell swings went straight through, first set of pull ups straight through, then 6 and 4's and 3's. Wasn't sure how hard to push it on the run, so went about 80%. Now that I have the kettlebell swings straight through, the run is where all the time is gained or lost. Big class this morning, so Christina ran us in two heats. As always, I was glad to be in the first heat, but a little more time warming up might have been good for me too. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8224950432/[/url] Claw |
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Nice work folks!! Ended up taking a rest through the Thanksgiving Holiday. Hope everyone had a good Thanksgiving.
[B]WU:[/B] 600m run 2 rounds: 10 Pull Ups 10 Burpees (Yay! Burpees!!) 10 Jump Squats [B]WOD:[/B] Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70% (200#) *Rest 2:00 Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75% (215#) *Rest 3:00 Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80% (230#) Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat. -then- 3 rounds for time of: 50 KB Hi-Pulls 24/16kg 50 Double-Unders Subbed 2x Single-Unders 11:04 [I]The worst part was holding the bar on your back! Had to rack it between rep 3 & 4 of set 2 and rep 2 & 3 of set 3. The KB Hi-pulls were brutal. Had to break them into sets of 10, which QUICKLY went to sets of 5! Thought I was the last one, but ended up one of the 1st ones in the class finishing! More DU Practice!![/I] |
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Hi Deb yes you are right another year in the books!!
Finished the 2012 10,000 Burpee YAY Burpee challenge Tuesday with 185 Burpees before the Wod so glad to be done with this, I also took a few days off but I was under the weather WOD 25 BJ 25 pullup 25 situps 25 Burpees 500 m row 25 wb 25 KB swing @ 55# 12:25 m/58/180 |
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wow!!!!! what great work everybody:pepper::pepper:
monday 3 rounds 5 dbell dead lift 5 dbell row 5 dbell squat 35-45-50 lb dbells last nite 3 x 12 d bell floor press 35-40-45 5 x 10 bamboo bench press w/16 kg kb w/ red bands 5 x 8 115 lb bent rows today dr. appointment for bone scan results for my foot and found out last nite i get my MRI for shoulder sunday morning in downtown vancouver at the same time as the santa clause parade. should make it interesting trying to get to the hospital anyways:D |
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The Santa Clause. Canada's health care system has a Santa Clause?? Sounds even better now!! ;)
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