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this morning last workout before xmas. hope all has a great holiday season. keep up the hard work and catch you next week.

5 rounds with 1 minute rest between

10 90 lb saftey bar good mornings
20 sit ups

9:08

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12/22
First day with the walking cast off. :kicking0:

Warmup: Row 800m
Lift: Back squats 45 X10/ 90, 110, 135 X5
Conditioning: 35# KB swings X30

Legs and foot feels weird after almost three months of either favoring the foot or being in the cast. Podiatrist said to resume all normal activities as quickly as possible to speed the healing. The squats did not hurt but they weren't "comfortable." Decided to do them today because we're planning to ski on Monday.

Have a wonderful holiday everyone. Wishing you all the very best of years in 2013!

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Good Luck Alden

12/22
wu worked on my DUs seems I have lost something with them along the way
GHD work and reverse hyper

WOD 20:00 AMRAP
10 KB swings @ 55
10 ring pushups
10 back squat @ 115
10 pullup

rounds unkown hard for me to count rounds and work so I quit counting at 5 round 10:00 in

m/58/180

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Alden - Dittos to what JB said!!

Nice work everyone!!

[B]21 Dec:
WU:[/B]

Modified Partner Tabata protocol (6 rounds, 20 sec work, 10 sec rest)

24" box jumps
Handstand holds (Worked out to 3 sets of 20 sec holds each)
Burpees (Yay! Burpees!!)

[B]WOD:[/B]
CFWP 12 Days of Christmas (Option 2)

1 95# Power Clean
2 Ring Dips
3 Burpees (Yeah Burpees!!)
4 Pull Ups
5 T2B
6 Push Ups
7 Air Squats
8 Jumping Lunges (1 each leg)
9 20" Box Jumps
10 20# Wall Ball Shots
11 1.5 Pood KBS
12 95# Thrusters

31:16

[I]Did this as an alt to Option 1, 12 95# bar weight movements! :eek: Had an attack of sanity & did this. It still was brutal!! Was happy with my Power Squats & KBS! The last set of Thrusters were awful!! Did them in 4 subsets which ragged me for the rest of the round - ended up forgetting the box jumps and air squats & had to make them up! Just so glad I didn't do option 1!![/I]

Merry Christmas to everyone!! :D

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Saturday December 22, 2012

Warmed up with foam rolling and light KBS.

Did 50 tries kicking up into a handstand from a standing start.
Made it 3 times, didn't make it 45 times, really didn't make it twice.

Worked on kipping big on the rings.

WOD
5 rounds, untimed
5 65# deadlifts working on perfect form.
5 strict presses 65#
5 split jerks 65# working on perfect form.
5 pullups on the rings.

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[QUOTE=William Hoogsteden;1119007]Alden - Dittos to what JB said!!

Merry Christmas to everyone!! :D[/QUOTE]

Thanks guys!

12/24
Warmup: Butt kicks; high knees; row 1000m; abmat sit-ups X2X20
Lift: Deadlifts 45, 115, 140, 170, 185, 210 X5/ 240X8
Shoulder press 45, 60, 75, 95, 110 X5/ 125 X6
Cashout: make homemade eggnog ;)

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12/23 WOD
Hike up Cathedral Peak (four miles round trip with an elevation gain of about 3000 ft.)
Lead by Augie, hiked with Nick, Traver, Allie, and Dave O.

[url]http://www.youtube.com/watch?v=kJj41u7oyD4[/url]
[url]http://www.youtube.com/watch?v=VKFzu0ADWvU[/url]
[url]http://www.youtube.com/watch?v=W51j3L6_KLM[/url]
[url]http://www.youtube.com/watch?v=Uchhr_Hxbic[/url]
[url]http://www.youtube.com/watch?v=L7ZUQkzPBSk[/url]
(All links WFS)

Claw

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Christmas, 2012

Merry Christmas Everyone!

[url]http://jtkalnaynovels.wordpress.com/2012/12/25/dear-crossfit-thanks-santa-sorry-rudolph/[/url]

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HELLO AND HAPPY HOLIDAYS ALL.

Back after too long of a hiatus. I recognize some of the old names and greet the new ones.

Just to catch up, I have been "self-training," first at a globo and now at home in a CF gym I've improvised as well as using some local resources outside my home. Those of you who are friends with me on FB probably caught my updates of running the side of the dam all summer, which was [B]amazing[/B] in terms of the fitness benefit. I [B]highly[/B] recommend uphill sprints for optiumum metabolic fitness, leanness and strength.

It usually involved a "warmup" of a 1/4 mile jog, followed by walk/jog 2-3 flights up the stairs on the side of US Army Corps of Engineers' dam (120 stairs), then I would do 3-6 sprints ME up the grass beside the stairs, a very severe incline, typically 45-50 yards, with necessary rests in between. I also did some Wendler 5/3/1 over the summer.

The weather being what it is, I am now doing an all-indoor routine, consisting of PTP (alternating days: bench, DL, squat/side press), followed by a Tabata of an assistive exercise re: the lift I did that day. So for example, this morning, I did:

WARMUP
2:30 on the treadmill, 10% incline
5 deep, slow OHS with Oly Bar

SQUAT
2x215
2x225
(weight is relatively low, just started this PTP routine and want to take it slow)

SIDE PRESS
2x53# kbell (each side)
2x53# kbell (each side)

TABATA
8x:20/:10 OHS with PVC (averaged 10-12 per round)

Also doing Janda situps 1-2X per week.

Have added in yoga 2-3X per week as well, the final, missing element of flexibility for me for a long time!

Will update as I progress. Anxious to go back and see what y'all have been up to!

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[QUOTE=Jim Cordes;1119311]12/23 WOD
Hike up Cathedral Peak (four miles round trip with an elevation gain of about 3000 ft.)

Claw[/QUOTE]

Claw - Nice hike!

John - Welcome back.

12/26
Warmup: Row 800m; Abmat situps X2X20; back extensions X2X15; box squats 45, 85, 105 X5/ 130 X3
Lift: Box (12") squats 140, 160, 180 X5
Skills: OH squats 45 X3/ 65 X1 (f) (f); Power snatch 65, 75, 85, 95, 105, 110 X3/ 115 (f) (f)
Cash out: 35# KB swings X 35

At 115, the power snatches were more of a "snatch press" than a proper snatch so I didn't count them.

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December 27, 2012 (I think it's Wednesday...)

Heading out to Oly lifting class with way less sugar in my blood stream than a week ago!

[url]http://jtkalnaynovels.wordpress.com/2012/12/27/dear-crossfit-its-pop-tarts-vs-paleo-day-eight/[/url]

Claw, it must've been cold up high!

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[QUOTE=JT Kalnay;1119831]Claw, it must've been cold up high![/QUOTE]

Well, this is Southern California. It must have gotten down to 50 degrees at the start of the hike, almost too frigid to remove our shirts! Thank goodness some wise person -- me -- brought along a flask of Jameson's to cut the cold.

Claw

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Welcome back JJ 215 and 225 squats r light? ok if you say so

12/27
20:00 AMRAP
6 pushpress @ 95
7 WB 20# @ 10'
6 30# slam ball
row 100m
14 rounds

m/58/180

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Nice work guys!

JJ - Glad to see you back!!

Alden - Feel your struggle on the 115# Power Snatches!

Claw - [QUOTE]Thank goodness some wise person -- me -- brought along a flask of Jameson's to cut the cold.[/QUOTE] Nothing like being prepared! :D

[B]WU:[/B]
400m Partner WB Carry run [I]One partner carries the WB for 100m then switches for the next 100m...[/I]

2 rounds
10 Partner WB shots
10 Push Ups
10 AbMat sit ups

[B]WOD:[/B]

EMOM for 10 minute 1 Power Clean + 1 Split Jerk @ 150#
-then-
In 12 minutes complete:
300 Single-Unders
AMRAP of…
7 Deadlifts 275#
25 Burpees (Yay! Burpees!!)

2 rounds + 3 DLs

[I]SUs were a "Buy-In". Took me 3:29 for the SUs. Then it was DL brutality - Tried to focus on form, but they took it out of me for the burpees (Yay! Burpees!!)
Since this was my first time in the box since Friday, it didn't feel that bad. Was happy about the Power cleans @ 150#.
Hope everyone's Christmas went well. Got something I've wanted for years! Got a LOT of work to do!!:D[/I]

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12/27
Warmup: Row 800m; Abmat sit-ups X2X20; 10# back extensions X2X15; bench press 45 X10/ 90, 110 X5/ 130 X3
Lift: Bench 140, 165 X5/ 185 X6
Assist: Pushups X3X10; 52# DB rows X3X10
Skills: Clean & jerk 45# X10/ 75, 95, 105, 115, 125 X3/ 130 X 2, (f)

At 125#, this was 20 pounds better than my previous best. :kicking0:

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Thursday December 27, 2012

Oly Lifting at NFT.
Still have my old habits... :-(

A member had a print copy of the Box Magazine that mentions the Shed 'O Pain. That was kinda cool.

@Claw, I thought you meant Cathedral Peak in Tuolomne... (10k+ ft)

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claw....nice video's. you are luck to be able to acess that year round. we have 6" of snow on the ground at sea level with lots more the higher up we get.

last nite

5 rounds

5 50 lb seated dbell dead lift
5 15lb seated shoulder press...my shoulder was not really happy with this one
5 45 lb dbell bench press

4:40

then 5 x 8 50 lb one armed bdell bench row

5 x 25 green band good mornings

5 x 25 25 lb hammer curls

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Congrats on the PR Alden!

12/29
WOD 4 rounds
row 1000m
25 Burpees Yea Burpees
25 situps
15 KB swings @ 55

Good Luck to Eddie Wineland who fights on tonights UFC card, Class guy with a punch like a mule, Eddie trains out of our gym in Chesterton In

m/58/180

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12/29/12

WARMUP
KB Swings @53#

DEADLIFT
2x295
2x305

TABATA
Lunges

15 Janda Crunches w 5 lb plate overhead
Yoga stretch for 5 minutes or so

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last nite

box squat practice nite

lots of 5 rep sequences upto 160 lbs to an 18"box till i got it right
then 5 x 8 50lb one armed dbell rows

today

amrap 6 minutes

12 sit up
12 24 kg kb swings
12 hip extensions

4 rounds total

talked to my coach about the doing the traditional new years eve crossfit football total which the gym is doing monday all day. we both agreed that given my physical circumstances no good could come from me pushing my self and thought that at least one responsible decision this year :rofl: might not be such a bad thing so i will be giving it a pass this time round.:mad:

instead i will be tending the bbq getting ready for a party with 6 sirloin tip roasts, home made red bbq sauce and smoked yams.:pepper:

hope everybody has a safe new years eve and catch you next year.

cliff

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CrossFit in the Cold Dark and Lonely Morning

Grace: 6:12
12.1: 62

[url]http://jtkalnaynovels.wordpress.com/2012/12/30/crossfit-in-the-cold-dark-and-lonely-morning/[/url]

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Hey Cliff, that sounds like a good dinner!

I got a deer this year and had it processed exactly the way I want it by a butcher: roasts, various sausages, jerky, deer sticks, some burger. Plus my hunting partner got FOUR deer after he'd ordered a 300 lb. outdoor penned sow, so I have not only gotten some of his venison but have a load of pork coming my way too.

So I am set for paleo protein for some time. ::D

12/30/12

WARMUP
20 pushups

PTP/BENCH PRESS
3x215
2x225

TABATA
Planks

Very, very sore today from the lunge Tabata yesterday. Gonna do some yoga stretching about right now.

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[QUOTE=JT Kalnay;1120500]CrossFit in the Cold Dark and Lonely Morning

Grace: 6:12
12.1: 62

[url]http://jtkalnaynovels.wordpress.com/2012/12/30/crossfit-in-the-cold-dark-and-lonely-morning/[/url][/QUOTE]

Hey JT, just left a "thank you" comment at your site. Fan frigging tastic.

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[QUOTE=JT Kalnay;1120500]CrossFit in the Cold Dark and Lonely Morning

Grace: 6:12
12.1: 62

[url]http://jtkalnaynovels.wordpress.com/2012/12/30/crossfit-in-the-cold-dark-and-lonely-morning/[/url][/QUOTE]

JT - I thought this was a great one as I read about not quitting and doing it because you would know. Then I got to the "colder, darker and lonelier" part. You really touched something there because it made me cry. Awesome write-up!

Not even going to enter my last two workouts after reading this.

Happy New Year everyone! I'll be "op-checking" my leg strength gains on the snow at Vail tomorrow. :)

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1/1/13

WARMUP
Uphill jog/walk
OHS w/ PVC

SQUAT
2x225
2x235

SIDE PRESS
2x53 (ea. side)
2x53 (ea. side)

TABATA
OHS w/ Oly bar

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darn you JT. its tough to sit here at work and try to hide my damp eyes. very well done :thanx::thanx:

yesterday after a late new years eve party

10 rounds

7 hip extensions
7 ghd sit ups
7 30 lb dbell bench press

11:13

then a feed for all the people that help make the bike races we organize so much fun.

more bbqed beef from the night before, bobby flay's mac and cheese (the wife was about to kill me after having to melt 14 lbs of cheese) and 20 lbs of clams steamed in chicken stock and tequila (thanks guy fieri) and of course wobbly pops.

now that is january 2nd the wife and i are going to do another 30 clean eating and no drinking challenge so that we can have our beach bodies ready for mexico in febuary.:D

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Cliff sounds like quite a feast.

First day back since 12/21.


Victoria


[url]http://www.people.com/people/package/article/0,,20656736_20657003,00.html(wsf[/url])

5X
10 Thruster 95/65
14 Box Jumps 24/20
12 Power Cleans 95/65
12 Burpees
27 Kb Swings 53/35

Victoria Soto was a teacher for 5 years
She was shot in Room 10
On 12/14/12 She was 27 Years old.


completed 3R in 23:04.

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[QUOTE=Cliff Miller;1121072]

more bbqed beef from the night before, bobby flay's mac and cheese (the wife was about to kill me after having to melt 14 lbs of cheese) and 20 lbs of clams steamed in chicken stock and tequila (thanks guy fieri) and of course wobbly pops.

[/QUOTE]

Cliff- Just reading the description of the food you prepare makes me feel the need to work out. ;)

Yesterday after a late night celebrating the new year.

Skiing at Keystone Ski Resort (vice Vail - didn't want to drive that far). 25k of vertical and great conditions (good snow and no crowds) for most of the day. By 1:30 PM snow was pretty scraped on our favorite runs so we called it a day. I'm very pleased that my core and leg work through the year worked so well to support skiing.

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i don't eat like that all the time but when i cook for a crowd it is fun to change it up and everybody likes it as it is something they don't usually get. real bbq up here has only been getting popular in the last 4-5 years so for most people it is still a treat to have something cooked low and slow or southern comfort food.

tonite

20 min amrap

10 24 kg kb swing
15 20 lb wall ball
20 sit up

9 2/3 rounds

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Happy New Year Guys!!:pepper:

Everyone's working hard!! (Cliff, you're making my mouth water!! :D)

[B]WU:[/B]
5 min stationary bike warm up (16 people in the class and no place to run!!)

Sitting box jumps (sit on an 18" box, then jump up to a 24" box!)

[B]WOD:[/B]

5X3 Jerk [I]Cleaned from the floor[/I]

95#-95#-115#-115#-135#

then

10 Min AMRAP:
15 95# Cleans
30 DUs

2 rounds + 15 Cleans + 10 DU Attempts

[I]Wanted to do more but the DU Attempts sucked the time away. Got more DUs than I thought I would![/I]

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wu row 1000m
4x6 1 1/4 back squats @ 135
4x10 reverse lunges @ 25# DBs

WOD
10-1 pullups
1-10 power clean @ 135

m/58/180

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1/3
Warmup: Row 800m; Abmat sit-ups X2X20; 10# back extensions X2X15; back squats 45# X10/ 85, 105 X5
Lift: Back squats 130, 150, 180 X3/ 190 X4
Cash out: 65# clean & jerk X5; OH squats PVC, 45 X10

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Nice work Alden & JB!

[B]WU:[/B]
600m
10 Airsquats
10 Push Ups

[B]WOD:[/B]
Back Squats: 1X8 @ 205#, 1X5 @215#, 1X3 @235#, 1X2@ 245#, 2X2@ 255#

then

10 Min AMRAP:
16 KBS @ 2 Pood
8 Ring Dips

7 rounds + 8 KBS

[I]Felt good about the back squats. 2 reps @ 255# was heavier than I Back Squatted in the last Power Lifting meet I did last year!! The AMRAP was deceptively brutal! The KBS were the worst! The Ring Dips went really easy, but then it was back to KBSs! :eek: 7 rounds was some of the highest on the board! Good WOD![/I]

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1/3/13

WARMUP
20 K-Bell swings 53 lb
20 situps

PTP/DEAD LIFT
2@305
2@275

20 Ring Rows

TABATA
Janda Crunches

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[QUOTE=JT Kalnay;1120500]CrossFit in the Cold Dark and Lonely Morning

Grace: 6:12
12.1: 62

[url]http://jtkalnaynovels.wordpress.com/2012/12/30/crossfit-in-the-cold-dark-and-lonely-morning/[/url][/QUOTE]

Great Stuff JT.

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1/3
wu
row 1000- 2000
work on DUs row 2000

WOD 5 rounds
10 T2B
10 HC @ 95
10 WB 20# @ 10'
10 GHD
10 pushup
10 back squat @ 95
19:45

m/58/180

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John, great work for that long chain of exercises.

Friday Regular Schedule
Press 5X5 65 to 155.
—–
4X 500M Row
1:59, 2:05,2:11, 2:09.

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JJ - Nice DL & Ring Row work

JB - Dittos to what Pat said!!

Pat - Awesome on those Presses (One of my goats!! )!!

[B]WU:[/B]

400m run

100 SUs

2 ronds:
10 Air Squats
10 Push Ups
5 24" Box Jumps

[B]WOD:[/B]

Helena (scaled)

3RFT:
21 1.5 Pood KBS
12 Pull Ups
300 Single Unders

11:31

[I]What a difference a day makes! The KBS were much easier today! It was a tough WOD, but as of 1200, it was the 3rd fastest time on the board! I love it when that happens![/I]

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last nite

3 rounds

12 incline push up
15 sit ups
18 saftey squat bar good mornings

5:10

this morning

1-2-3-4-5 165 lb bench press broken up with
10-8-6-4-2 sit up on a bench with a 50 lb dbell

3:40

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[B]Thx Bill H.[/B] Keep on keepin' on, brother!

1/5/13

WARMUP
20 pushups
20 rollovers

PTP/BENCH PRESS
5x205
5x185

TABATA
Parallette Reverse Dips (feet raised, then on ground—pretty brutal)