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01.16.13
WARMUP 20 Pushups 20 Flutter kicks (4 ct) Bicycle crunches PTP/BENCH PRESS 5x210 5x190 TABATA Situps |
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JT, I cannot imagine what our reality would be like!?!
sick with a cold for a few days. Bench day 3X185,225,255 (5 R) OHP 3X135,155,165 Bent rows: 5X185,215,235 DIP w. weighted vest: 3X5 TTB 3X5. First competition is a week from Friday. I will not do much tapering. Just go with whatever training I can complete before. |
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Awesome Bench work guys!
[I]WU:[/I] 400m run 10 Dead Lift 10 Hang Squat Clean 10 Push Press 10 Snatch Balance 10 OHS [B]WOD:[/B] One of the guys turned 30 today, so we did: "The Dirty Thirty" 30 24" Box Jumps 30 Jumping Pull Ups 30 1 Pood Kettlebell Swings 30 Walking Lunge 30 Knees to Elbows 30 Push Press, 45# 30 Back Extensions 30 20# Wall Balls 30 Burpees (Yay! Burpees!!) 30 DU Attempts/tuck jumps 21:33 [I]What a slog!! Missed the 1st Box Jump!! :shrug: Got everything up to the Wall Balls done under 15 min - then Burpees & DU attempts (3X SUs weren't going to cut it! Good n tough WOD![/I] |
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Thursday January 17, 2013
My thighs and shoulders still aren't right from KALSU-2-65 on Tuesday. Still, pushed ahead with 2nd official Kili workout: 1.1 miles on the treadmill at 15% (previous was 1.0) 1 round of stairs top to bottom (previous was 0.0) Then did 1 round of: 10x55# Sumo Deadlifts 15x12" step ups 20x8# WBS (1:46) The 10-15-20 is prepping for a one-year test on the effect of regular CrossFit Box attendance. On my first day at Ctown CrossFit I did 4 rounds of that in 13:53, and nearly died. The 1:46 for one round today, after my mountain climbing prep, was very encouraging. It will be interesting to compare the 13:53 to whatever I get on the anniversary date. |
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JT - Good Job!
[B]WU:[/B] 400m run 2 Rounds: 10 Push Ups 5 Pull Ups 10 Air Squats 5 Wall Walks -then- 10 20# Wall Ball Cleans [B]WOD:[/B] 1) Every 30 seconds for 5 minutes (11 total reps): 1 Power Snatch @ 80% (of max Snatch any style) 95# 2) Every 30 seconds for 5 minutes (11 total reps): 1 Power Clean @ 80% (of max Clean any style) 135# -then- 3 rounds for time of: 800m Run 10 Push Press 135# 22:09 [I]The Snatches & Power Cleans went easy. The metcon was tough. Runs took around 5 to 7 min. Cleaned the weight and did the 1st round Push Presses in 3 sets and the 2nd in two sets of 5. I had "Cheerleaders" for the 3rd and was able to do all 10 straight through!! I was the slowest, but doing the last set straight through was awesome! Felt good about that!!:D[/I] |
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great work everybody
last nite 5 x 5 box squat to 18"box 150-180-200-220-240 5 x 10 good morning w/saftey bar 90-100-120-130-140 5 x 8 sit ups w/60 lb dbell under chin followed by 100 sit ups w/no weight thought i was going to die on the last 20 or so sit ups. saw the foot dr. yesterday as well. apparently i have weak feet and roll my injured foot out. suggested physio, feet exercise and orthopodics for shoes and to see her in 2 months. i guess we will see what works but at least i have a direction. tonite 1 rm future press 300lbs P.R. by 10 lbs from a month ago :broc: 5 x 15 JM press w/ blue bands 135 lbs 2 x 50 red band tri pushdown 5 x 15 95lb dbell bent row 2 x 20 8 lb dbell lying delt raise 5 x 15 15 lb dbell standing delt raise off to crossfit lynnwood washington's Cretus Ex Duellum which is 6 wod's in 36 hours. there is even a midnight wod on saturday. 15 people from our gym competing and i am going as "team cook" as i call it or "water boy" as they call it.:D back at it monday. keep up the great work. |
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Cliff, it that a powerlifting competition or local crossfit competition?
William great work on the Filthy 30 and then an intense WOD. Back Squat day 3X 255, 285, 325 3X10' lunge w. 45# each hand 3X5 225# BS w. bands for Strength-Speed. 3X10 GHD+Situp. I rollout and do mobility work before and after each of these sessions. The groin stretching this AM helped allot before the squatting started. Last week, I watched a few videos over at Elite Fitness on BS and it helped me recall some of the finer points of the lift. |
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Friday January 18, 2013
Strength 2-2-2-2-2-2 Hang Snatch (got up to 135#) 10-10-10 RDL (135, 145, 155) Metcon 21-15-9 OHS with a dumbell in each hand 3x dubs 9:30 My thighs and shoulders still aren't right from Tuesday... My wife said that if I used the time machine to change the Paleo diet that all my friends would be Neanderthals, then she paused a second, laughed, and turned away. I know she was thinking that my friends are already Neanderthals... |
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01/18/13
Today was my Squat/Side Press day. As I am going skiing tomorrow (mile and a half runs) for the first time in 16 years, and I was pressed for time this AM, I took it easy. WARMUP OHS w/ PVC Goblet Squats w/1 Pood k-bell PTP/BACK SQUAT 3x235 3x210 PTP/SIDE PRESS 3x53 K-bell (ea arm) 3x53 K-bell (ea arm) |
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Saturday January 19, 2013
Two hour kettlebell seminar. 'nuff said... |
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Great work everyone.
Last week was a bad week for workouts. Business travel with too many work hours and no convenient gym. Also, now that I started physical therapy on my foot and ankle, I hurt in "new places" while the therapist fixes alignment issues. (Also made worse by airplane rides and lots of time stuck driving from meeting to meeting.) Looking forward to a fresh start next week! |
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1-20-13 Sunday
w/u 10 dislocates 10 bar hangs 10 behind the neck pvc press 3 rft 1000 M. Row 10 C&J (88lbs) I have a bar off a smith machine weighs 38 lbs 10 DL 225# 21:59 |
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1/20
am Back extensions double unders and O/H squats @ 75 and 95 main site WOD took me over 16:00 I have no idear how Clever did it in just over 7:00. Guess that's why she is world class pm 6 rounds 500m row 1:00 rest between rounds post 8:00 airdye, pushups and dips m/58/180 |
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Claw,
Nice job at Norcal Masters. Saw the results on Facebook. Sounds like alot of fun! |
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great work guys.
pat there were 250ish athletes there m/f fire breather/open/masters/teams. it was certainly not a strict lifting comp. but certainly a strong bias towards wieghts. quite inspiring to be around such a group of people for the weekend. on the drive home it made me realize once again how lucky i am to have discovered crossfit tonite 5 RM bench press wide grip football bar 190lbs 5lb PR:pepper: then 6 x 10 tri extension with football bar (60 lbs) |
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Deadlift 5X5 (70% Perceived effort. This is not a max)
—– Diane 21-15-9 Deadlift 225/165 Handstand Push Up 4:38 —– 10 Minute Pull Over Practice |
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1-22-13 Tuesday
W/U 20 minute stepper Squat 3-3-3-3-3 135, 155, 175, 195, 205 Haven't squatted with weight (other than sandbag) for a long time. No PR, not even close, just trying to get back into some sort of routine. Way too much self programming and avoiding goats, etc... Rationalization: at least I consistently do something. :shrug: |
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Bill....avoiding goats?
Wednesday Bench 7X3---------------145,185....245. That felt so easy that I had to remind myself that this is a taper week and am competing Friday. —– 4 X: 8 Hang Squat Clean to Thrusters 135/95# 12 Pull-ups 16 KBS 70/35 Rest 2 min Scale: 95, 1 pood. 14: 37. |
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[QUOTE=Jack Davis;1127658]Claw,
Nice job at Norcal Masters. Saw the results on Facebook. Sounds like alot of fun![/QUOTE] Thanks, it was. I'm working on a comprehensive trip report and will post it here when it's done. Claw |
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Wednesday January 23, 2013
Kili #3 1.2 miles on treadmill at 15%. Two rounds of stairs (9:33) Then some easy squats, presses, and deads to get ready for Friday's CrossFit Total exam. Tomorrow will be a stretch/rest day. Am nervous, excited, wary of Friday. My main concern is getting warmed up enough before starting so that I can jump in to each lift at a high enough weight. The 3 attempt limit at each exercise worries me b/c I would like to have 5-6 attempts so I can creep up on the PR after starting at about 50% of PR. But, that's a different workout and a different exam, so I'll just have to suck it up and do it the Rx way! |
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good luck with the total JT. it is a fun one
last nite 15 minutes on the minute 2 110 lbs including saftey squat bar and purple bands good morning 4 V sit ups tonite 5 x15 barbell bench 80-90-95-105-110 5 x 15 dbell bench row 60 lb 5 x 15 15lb dbell side tri extension 50 sit ups un broken 50 green band good mornings un broken saw the physio today for the first time re my foot. she does not think it is all that bad and something that i may be able to work the issues out on my own at home with a lacross ball, bands and calf raises. lets hope!! keep up the great work everybody |
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BACK from ski trip.
Took a pretty hard spill on Saturday on a double black (crossed the tips of my old school 195cm Heads), the brunt of which was on my right hip, ribs, shoulder and oddly the middle of my clavicle, all of which have been sore for a few days. Did some light stuff the last couple of days then got back fully into it this AM. WARMUP 20 SDHP 53# Uphill walk/jog PTP/DEAD LIFT 3x275 3x245 CASHOUT 3x:30 Uphill Sprints (7.5MPH/10 degrees) |
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Claw and Augie at Norcal Masters (Part One)
Saturday morning dawned a beautiful day with at the Craneway Pavilion in Richmond, a former Ford assembly plant. The Norcal Masters for Crossfitters over 40. There were men’s and women’s divisions, ages 40-44, 45-49, 50-54, 55-60, and 60+. I had several goals throughout the competition which evolved as the competition went on. Primarily I was concerned without embarrassing myself and I think I achieved that. I also wanted not fail any of the WODs. As the organizers publicized the WOD’s in the week leading up to the competition, I realized I would be capable of scoring in each one, so my goal changed simply to not finish last. Augie and I drove up to Richmond the day before and stopped by the Craneway Pavilion to make sure we knew the way. We doubled back to our hotel in Jack London Square in Oakland. It was definitely a dive, but it was not expensive and I did not get any bed bug bites. That’s about it for the hotel. The first night I did not sleep very well; a combination of nerves, road buzz from the drive, and the coffee I had to make sure I would not fall asleep during the drive. I also subjected Augie to three hours of legal ethics continuing education tapes that I needed to fulfill my MCLE requirements. I actually think Augie was more interested in them that I was. I got up bright and early Saturday morning and had a hard-boiled egg, some nuts, and fruit which I brought from home, and the thin cheap “brew your own coffee” that is available in hotels. We got to the Craneway Pavilion pretty early because we needed to check-in. My nerves before the first WODs were pretty serious. There was enough time to stretch out and warm up in a haphazard fashion. In any event, I think I was warm enough for the WODs. There were three main WODs and three mini-WODs, the mini-WODs substituting for the floater WODs sometimes found in other competitions. Mini-WOD 1 was “Youngin’”: 3 min to achieve heaviest Weighted Pullup and 1 min of 10m Farmers Carry with pair of kettlebells (70/44). During warmup I hit 53, then did 53 during the WOD, then 58, then failed at 63 twice and went down to 60.5 but by then was too tired, so 58. The Farmers Carries went quite well, I was moving well, but on my second to last round I thought I heard the judge yell “five seconds left” (there was no visible clock so it’s difficult to track the time) so I sprinted to the end, and stumbled and dropped the bells, then realized there was time left so I got up and heard a real five second warning. Because of the fall I probably lost one length, getting nine instead of 10. Main WOD 1 was next. OLY SMOKES! 5 min EMOM. At the top of each minute for five minutes you will attempt: Burpee over barbell ( must do at least one) and one snatch—one attempt per minute only for the Snatch. (Your snatch attempt can be a power, muscle or full squat. You must show complete control and once again, you will only get one attempt each minute. You will have as many Burpee over Barbell attempts as you would like. You must start with your Burpee over Barbell and once you attempt your Snatch you cannot return to the Burpee over Barbell.) Rest one minute while changing weights 5 min EMOM. At the top of each minute for five minutes you will attempt: Toes to Bar (must do at least one) and one Clean attempt-one attempt per minute only for the Clean. (Your Clean attempt can be a power, muscle or full squat. You must show complete control and once again, you will only get one attempt each minute. You will have as many Toes to Bar attempts as you would like. You must start with Toes to Bar and once you attempt your Clean you cannot return to the Toes to Bar. You will be allowed to preload your bar.) Score: 50% is number of burpees plus toes to bar. 50% is total weight lifted (snatch plus clean). If you failed a rep, you get a zero for that minute. I mistakenly assumed I would be in the same heat for all WODs, so I was very late check-in and had to blast through some warmup. It turns out the requirement was bar over buprees, not bar facing burpees, so I was able to get even more burpees that I planned. I don’t know my counts, other than the first round was somewhere and 16 and I think I always kept it at least 10. Since scoring was 50% burpees and toes-to-bar and 50% Oly lifts, I planned on blasting the burpees and toes-to-bar and not push the Oly lifting. My snatch was 80# I planned on doing T2B in sets of 5 to keep a decent pace, but these were very fatiguing. I think I got maybe 10 or nine my first round, and then slowly dropped from there. In the fifth round I got just a couple before two consecutive no reps, so I did my last clean with about 30 seconds to spare. Cleaned 140 pounds, again staying with my plan of going for safe and easy lifts and focusing on the burpees and toes-to-bar. There was a several hour break before the next WOD. The athlete waiting area was cold. Note to self: Next competition bring warm clothes and beach chair to sit in. Main WOD 2. Hellenita! Part A: 3 rounds for time: Run 150m shuttle; 10 swings (53/35); 5 pullups. Part B: Immediate AMRAP that totals 10 minutes including the first three rounds. (Runs will be broken up into 25m lengths so athletes will shuttle run down and back 3 times per round to total 150m.) Scoring for the AMRAP portion: Each 150m run gets 12 points or reps. Each 12.5m gets 1 point. Each round of the workout is 27 points (12 for run, 10kb, 5pullup). Score: 50% Time for first three rounds. 50% total reps in 10min. The movie standards on the kettle bell swings were interesting: an athlete did not have to have his arms fully extended at the top of the swing but the base of the bell had to be parallel to the floor. I figured I could keep my arms bent and reduce the radius of my swings, and combined with a slight tilt of the bell back at the top of the swing, I would be able to go quickly and efficiently on this one. The wrinkle was that half of the score of his WOD was the 10 minute AMRAP and half was how quickly you can perform first three rounds. My plan is generally “slow is steady, steady is fast,” and my plan was to do everything continuously, focusing on scoring well on the AMRAP. I started running at about 80%. When it came time to do the kettle bell swings, I got a couple no reps because, although I did get the kettlell overhead, I was not getting the base parallel to the floor. I compensated for that by twisting the bell backwards with my wrists over my head to get the base parallel to the floor. Frankly, I thought this standard was poor for two reasons. First, allowing an athlete like me to swing the bar with bent arms made the swing easier, and then having to twist it back over my head meant there was 50+ pounds of iron hanging over my head, held only by my wrists. In any event, as I started my second shuttle run, I looked around and realized no one was ahead of me in my heat of about six athletes. At that point I decided quickly to change my tactics and pour it on in the three rounds for time, aiming for a high score on that half. My strategy worked because I ended third of the 21 athletes in my division, my highest score of the entire competition. After the 3RFT I was really out of gas so I took it easy on the fourth round, then picked up the pace again on the fifth and subsequent rounds. I ended it with nine complete rounds, placing 10th of the 21 competitors. I had to break up the last two rounds of pull ups. All kettlebell swings went unbroken, except on my very last kettlebell swings and with seconds left, I dropped the bell and headed for the pull up rigs, only to be no-repped by my judge, meaning I had to come back, bang out one more kettle bell swings, and time was called literally as I dove to the pull up rig. At the end of day when I was in 14th place of 21. This is when my expectations begin changing, because I wanted to at least maintain my position in the top two thirds, and hopefully move up from 14. I met up with several Crossfitters who I only knew via Facebook for dinner and we ate fairly clean with a couple beers. I went back to the hotel decided to have another beer at the hipster tavern across the street. Those were probably not my best decisions, because after that third beer I realized I was still hungry, so I found a soul food restaurant and blues bar down the street from my hotel, had a second small dinner, another glass of wine, that I heard some amazing blues. I got back to the room fell asleep pretty early, all things considered. |
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Claw and Augie at Norcal Masters (Part Two)
I woke up Sunday morning having slept pretty well, with no bed bug bites, but feeling bloated and a little hung over. I also didn’t really have any food for breakfast, other than some of the chemical food which is provided by the event sponsors and the protein bars which were in my CPC gift bag, plus the weak hotel-brewed coffee. (By the way, the CPC gift bags were awesome, especially the cards. At dinner the night before I was eating with other Crossfitters and coaches, and nobody else’s box did cool stuff like that!) Anyway, I packed quickly, we checked out, and we headed off to the Craneway Pavilion, again arriving early. While there I was able to hydrate and warm up and shake off most of the lethargy from the previous night’s adventures. WOD 3 (The Fat Gripz Master Chipper) 20 Cal Row 50m Bear Crawl; 13 Thrusters (95) 13 Up and Over Box Jumps (24) 13 Deadlifts (165) 13 Wall Balls (10 feet /20) 13 Ring Dips. And then back down I thought I would perform fairly well on this one, but it was really burning starting with the thruster. Judging throughout the events was fairly inconsistent, with most judges being fairly strict and several judges being much less strict. I was actually fortunate to have strict judges, and although I got no repped multiple times throughout the weekend, it really drove home to me that I need to make a 2014 goal of good clean reps on everything, meaning all thrusters and wall balls with hip crease below the knees, all wall balls hitting the target, and my toes actually hitting the bar on toes to bars. The thrusters were miserable, the box jumps were okay, but the fat grip 165 pound deadlifts were also extremely difficult. It’s surprising how much harder deadlifts are with the grip twice as big around as normal. The wall balls really sucked, just like the thrusters, because I was being called out multiple times for incomplete reps. The ring dips required shoulders below elbows at the bottom and full extension at the top, meaning I got no repped a few times here too. Coming back I was really lagging. As I was on the box jumps, I was half wishing time would be called so I wouldn’t have to face the thrusters. I got to 10 of the 15 thrusters before when time was called. I was pretty sure I was last or second to last. As I went to check the scores which were being posted almost real-time fashion, I came in at 14th place, meaning I at least maintained my position. Mini-WOD 3 was originally designed to inclue a prowler push and double-unders, but the night before it was discovered that the prowlers damaged the floor, so the WOD was changed. I had very high hopes for the final mini-WOD. It was 35 Air Squats, run to the other end of the Mini-WOD arena, pick up 2 plates (45/25), run plates back to start, add the plates to the wheelbarrow, walk/run wheelbarrow straight back down same path, stop half way and perform 35 more air squats, continue to move wheelbarrow over finish line, and 100 double unders, for time, with a five minute time cap. There were vendors at the Pavilion both days, including one selling speed ropes. I tried one out for demo the first day and very first time I touched it I strung about 40 double under together, which is pretty close to PR. I goofed around with it a little and it was an instant sale. I consider air squats and double-unders both to be strengths, so I had high hopes for moving up in the standings after the mini-WOD. Looking at earlier heats, I realized even at a fairly casual pace I would be the start of the double unders at about the three minute mark, leaving me two full minutes to do 100 double unders. I actually even envisioned doing 100 double under straight through. In any event, I stuck my game plan and finished everything about the three minute mark. The wheelbarrow was a little more taxing than I anticipated, but not too bad. Unfortunately, I had a hard time getting started on the double unders, was finally able to string a couple strings of 20 and 30 together, but at about 70 fell apart, and was only able to complete 81 double unders before time was called. I was extremely disappointed with this result. I ended 15th on the mini-WOD but maintained my place in 14th place overall. All in all, this was an amazing event. TJ from TJ’s Gym and team just a first-class job all the way around. It would be hard to imagine a better run event. On the drive back, Augie he asked me what my take-away was. It was a good question, and I think my primary take away is, as noted above, to really make sure I perform full range of motion on the movements which historically have given me trouble, thrusters, wall balls, and toes to bar. It is funny how expectations change, because my first goal was simply to complete the WODs, then not be in last place, which I accomplished. At the end of Day 1 I wanted to maintain my position in the top two-thirds and for while I was disappointed because I didn’t move up, but then looking back I realized that I did attain my goals. Most importantly, I did my best (well, except for the Chipper when I was hungry and hung-over.) With the Open coming up in about two months, I’m looking forward to once again giving it my all on all WODs. Claw |
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thanks for the report Claw. I know you are a busy guy and it took some time. I may consider doing this sometime in future. I have one daughter in S.F. so I could combine a few objectives.
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1-24-13 Thursday
W/U: SSROM 15 each. Practice each of the movements a few reps, esp the squat cleans to get the creaky parts lubed and warm. 3 rds 50 s.u. 25 kb swings (52 lbs) 15 squat cleans 58 lbs. 10 push-ups (to bench) 19:41 Buy out: splitting headache, drinking lots of water and posting here. |
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[QUOTE=Jim Cordes;1129064]
I met up with several Crossfitters who I only knew via Facebook for dinner and we ate fairly clean with a couple beers. I went back to the hotel decided to have another beer at the hipster tavern across the street. Those were probably not my best decisions, because after that third beer I realized I was still hungry, so I found a soul food restaurant and blues bar down the street from my hotel, had a second small dinner, another glass of wine, that I heard some amazing blues. I got back to the room fell asleep pretty early, all things considered.[/QUOTE] Claw, I read both of your posts totally, very impressive. The quote is the part that made me laugh out loud though. Love the blues! I'll tell you about back in the day in Kansas City some time. :pepper: |
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Great work guys! Especially Claw & Pat for the NorCal & that Diane time!
[B]WU: (In Base "Globo")[/B] .5555556 mi run 100 SUs DU practice 2 rounds: 10 Push Ups 10 Air Aquats [B]WOD:[/B] 10 RFT: 10 24" Box Jumps 10 TTB 19:13 [I]!st WOD this week and I felt it!! This was a slog. Tried to keep constant on the Box Jumps (Look forward, rest on TOP of the Box, use your arms...). Overheard a couple of guys on the tricep station comment that they couldn't believe how hard I was working & that I made them tired just watching me! Kinda cool![/I] |
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Claw I also read both of your posts and enjoyed the read
sounds like a fun event, Congrats |
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Thanks for all the nice comments on the trip report. It was a great experience!
1/23 WOD Traver's 37th Birthday WOD 370 m Row (Modified with 400 m run)) 37 Man-Makers (12 kg. kettlebells) 137 Double Unders 37 GHDs (modified to go only to parallel, not all the way to touching floor) 37 Sledgehammer Blows with yell 37 Pull Ups* 37 Ring Dips* * modified from 37 Muscle Ups 37 Box Jump Overs (24") (jumped on box, stepped down back side) 37 Deadlifts (modified to 185#) 37 Pistols (from floor but held vertical support) 370 m Row 38:48. At KJ’s urging, we came up a crazy birthday WOD for Traver, and then about half the class decided to join in, including me. I decided to scale movements to not crush myself. My time was actually pretty fast, due to the scaling. Great to celebrate Traver’s birthday, but this one wasted me. Claw |
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1/25/13 WOD
"Grace" 30 Clean and Jerks FT (135/95) 6:28. This is a 41 second PR over my last time, plus I think I did two extra C&J's this time. Not sure, so I went ahead and did the two. Still did C&J's one at a time, dropping bar from top after each lift. The limiting factor turned out to be the jerks, I had to wait a couple extra moments between lifts toward the end to make sure I could jerk the bar up. Claw |
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great write up jim. glad to read that you still have it in you to go out and enjoy a few beers and blues and still crush it the next day. that is in part for me anyways what road trips are about.
yesterday in rogue rack 7 pin deadlift 1 RM 195 in rogue rack 10 pin deadlift 1 RM 205 5 x 12 tri extension 20 lbs ring row 24" box x 5 rep max 10,10,10, 7, 9 1 arm dbell row 60,60,70,85,85 front dbell raise 3 x 20 10 lb standing r. delt raise 5 RM 20lb this morning 5 x 12 JM press w/saftey squat bar 2 rep w/chains tri pull down red band low bar 2 x 50 t bar row 5 x 10 45 lb plate face pull low bar red band 2 x 50 |
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01/26/13
WARMUP 20 pushups 20 rollovers PTP/BENCH PRESS 3X215 3x195 JANDA CRUNCHES UPHILL SPRINTS 3x:30 (10 degrees@7.5MPH) Going to skate for a while this afternoon :run: |
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1/26 WOD (Saturday benchmark makeup day)
“Barbara” 5 Rounds for time: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats 3 Minutes rest between rounds 35:16 (23:16 work time) About 90 seconds off my best. First set about 4:16, then 4:10, then sets around 5:00 each. Pull ups and push ups started in long sets, devolved starting in 3rd round and devolved badly in rounds 4 and 5. Sit ups and squats were more or less straight through, although some short pauses on sit ups on the 20’s and 10’s. Still feeling this one a few days later. 1/28 WOD A1. Weighted Pullup, 2121, 4-6 reps, 4 sets, 1:30 rest A2. Push Press, 10X2, 4-6 reps, 4 sets, 1:30 rest 36#(4 reps)/115#; 25/125; 25/135; 20/145. I probably could have gone even lighter on the weighted pull ups since my chin frequently did not clear the bar. All push presses 4 reps only, don’t know why I did not notice 6 was Rx’d. Otherwise, very happy with the push presses. I avoided the redip and I think 145# is a 4-rep PR. B. Tabata Thrusters (45#) 8. As is my practice with new Tabata movements, I go for 15 seconds the first round and used that as my benchmark. In this case, I was able to hit 8 reps in 15-17 seconds each round. On my last round I decided to go as long as possible and got to 9.5 (0.5 references I was down in the squat when time was called.) Used med ball to hit full depth on thrusters. Given my recent experiences at the Norcal Masters, I am going to start using the med ball to guarantee I hit full depth on squats for a while until it becomes automatic. Great class this morning, lots of firebreathers in at 6 a.m. to set the pace. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8423745437/[/url] Claw |
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Monday January 28, 2013
@Claw, nice job on the 30C&J. I'm going to post your time on the whiteboard in my barn and shoot for it next weekend! Today's WOD 15 minutes to find 1RM C&J: 230 Metcon 10 push presses, 135# 10 strict pullups 50 dubs 8 push presses, 135# 8 strict pullups 40 dubs 6 push presses, 135# 6 strict pullups 30 dubs 4 push presses, 135# 4 strict pullups 20 dubs 2 push presses, 135# 2 strict pullups 10 dubs 10:13 That's too many dubs for me at once. My right achilles is sore. Had some thoughts walking home from the box in the rain: [url]http://jtkalnaynovels.wordpress.com/2013/01/28/dear-crossfit-squat-clean-vs-power-clean-learn-to-squat/[/url] [url]http://jtkalnaynovels.wordpress.com/2013/01/28/dear-crossfit-doubling-down-on-double-unders/[/url] |
Re: Over 50 Crossfitters Sign In
[QUOTE=JT Kalnay;1130419]@Claw, nice job on the 30C&J.
I'm going to post your time on the whiteboard in my barn and shoot for it next weekend![/QUOTE] Glad to be a target! Claw |
Re: Over 50 Crossfitters Sign In
Awesome job guys!!
[B]WU:[/B] 400m run ~40ft: Walking Lungs Sumo Squat Walks Spiderman Walks InchWorms (1 Push Up) Leg Hold Walk (2) High Knees (2) Butt Kickers (2) [B]WOD:[/B] 5X5 Back Squats @225# then 5 RFT: 15 Thrusters @ 45# 8 Burpee Pull Ups 12:16 [I]This was my first WOD since Thursday - and I could feel it! There were a lot of people in the class, so I went after most of the folks. I could feel the Back Squats during the early rounds. this was tough! I ended up kneeling on the floor afterward! And boy do I have DOMS!![/I] |
Re: Over 50 Crossfitters Sign In
1-29-13 Tuesday lunch wkout
Set stepper on 20 minutes, speed training, level 6 4 rounds: 5 minutes stepper then: 5 push-ups 5 sit-ups 5 back squats w/100 lb sandbag 23:59 |
Re: Over 50 Crossfitters Sign In
Tuesday January 29, 2013
@claw, it's just your time I'm shooting at, not you, although with my aim, who knows what, if anything, I'll hit. Heading to Columbus Ohio for my L1 cert on sat/sun at Rogue Fitness. Today, in 25 minutes I completed: 5 GTO, 15# 25 wbs, 20#, 10' 5 GTO, 15# 25 wbs, 20#, 10' 5 GTO, 15# 25 wbs, 20#, 10' 30 18" box step ups 30 KBS, 70# Other people (who don't qualify to post on this board due to being in their twenties) finished: 5 GTO, 15# 25 wbs, 20#, 10' 5 GTO, 15# 25 wbs, 20#, 10' 5 GTO, 15# 25 wbs, 20#, 10' 30 18" box step ups 30 KBS, 70# 5 GTO, 15# 25 wbs, 20#, 10' 5 GTO, 15# 25 wbs, 20#, 10' 5 GTO, 15# 25 wbs, 20#, 10' You can download one of my eBooks for free tdoay or tomorrow on Amazon.com if anyone's interested. Like I always tell people, it's okay to hate the book and you don't have to finish it. [url]http://www.amazon.com/The-Pattern-ebook/dp/B004XN5HE4/ref=sr_1_2?ie=UTF8&qid=1359486413&sr=8-2&keywords=kalnay+pattern[/url] |
Re: Over 50 Crossfitters Sign In
1/29 WOD
A. Max situps in 2:00, 2:00 rest 67. B. Max pushups in 2:00, 2:00 rest 69. C. AMRAP 12:00 15 Wall Ball Shots (20/14) 30 double unders 100m run (50m out and back) 4 rounds. Sit ups are about the same as I have been doing for a couple years, it’s hard for me to move fast on these. Very happy with pushups. First set 20, then 10, then smaller and smaller sets with more and more rests in between. The AMRAP was horrible. I really tried to do full ROM on wall balls which slowed things down. I was most disappointed in my double unders. After the fatigue of the wall balls I could not string more than about 5 together to save my life. I took over a minute of each round just getting the double unders finished. Sprinted out the last 100 meter run to just barely finish the fourth round before time was called. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8428057694/[/url] Claw |
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