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Went to Tribal three times this week. This self imposed resolution to either go and work out OR stay home and warm up and stretch has provided an interesting motivational platform. Two mornings this week, I was just up early enough and figured I'd go and work out cause I was up already.
Today's WOD: 3 RFT 155 # front squat for 7 R 53# KB for 21 R 50 Double Unders (scale 3:1) 12: 37. |
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Michael, Thanks! My knees were SORE from the Bike ride and the squats. You were right about the Lateral Burpees (Yay! Burpees!!) Those are Awesome goals! You will be amazed at what you will achieve!
Pat, Nice WOD!! [B]WU:[/B] [URL="http://www.mapmyfitness.com/routes/view/190763746"]Accelerator Runway Run[/URL] .2222222mi walk 100 SU 10 Push Ups 10 Leg swings 10 Air Squats 10 Tuck Jumps 10 GHD Sit Ups 8 GHD Extensions 10 45# Presses [B]WOD:[/B] 2013 Masters Deadlift & Box Jumps 21-15-9 225# DeadLifts 24" Box Jumps 12:48 [I]Thought Deadlifts would be a good way to end the week. I also kind of wanted to see how I stand with respect to the guys in my age bracket. WOW! The DLs were tough! Tried to do them in subsets of 5, but ended doing 3 or 4 in a row. I could feel them when starting the box Jumps! Did several 2 to step ups to get me going. I would have been 21st out of all the Masters in my age bracket!! :rofl: Most of them did it in less than 5 min! I've got aways to go! :D[/I] |
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FRIDAY– JULY 26, 2013
WOD 100 Meter Sprints x 18 Rest 1:1 Between Start Every Sprint Lying On Belly Finisher: Any Sit Ups x 100 SATURDAY– JULY 27, 2013 Strength Squats- 6 sets working up to 3 x 2 @ 85%. 375 WOD’s “Elizabeth”. 11:19 21-15-9 Cleans @ 135 ( full front squat) Ring Dips Some days you eat the bear, other days the bear eats you! As crappy as I did on Thursday, I tore today up.... Able to string cleans 11/6/4.... 11/4... 9. Able to string all ring dips together and went deep..... Mmmmm bear tacos tonight. Lol |
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great work guys. like i ever expect to read anything less :D
friday nite 1 RM mid grip football bar bench press 180...still going up which is a good thing 3 rounds for time 10 elevated bar push up 20 ring rows 2:08 3 rounds 30 tri ext 15lb dbell 50 single red band pull aparts put 5 pork butts on the smoker saturday 4 rounds for time 10 155lb saftey bar squats 20 20kg russian kb swings 5:15 standing abs green band mid bar 150 unbroken put on 8 chickens on the smoker for a wedding we catered. after seeing a group of people at the wedding pretty close to our age and the general shape of most of them (round) i told my wife when we got home that i am so thankful for having found crossfit because it has allowed us to be in good enough shape to do what we do and not pay the price over the following couple of days due to aches and pains. |
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7/28 WOD
Pier to Peak training run. Old Mission to Flores Flats. 6.9 miles, 2,556' elevation gain. 1:22. Garmin (WFS): [url]http://connect.garmin.com/activity/349854276[/url] Claw |
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07.27.13
Wendler 5/3/1 Month 6/Week 2 Shoulder Press Day WARMUP Behind Neck and Shoulder Presses w/Oly Bar Rollovers SHOULDER PRESS 3x95 3x110 6x125 (F-7) ACCESSORY Bicycles Overhead Walks 2x70 w/35 lb. K-bells 07.29.13 Wendler 5/3/1 Month 6/Week 2 Dead Lift Day WARMUP K-bell swings 53 lb. DL 3x235 3x275 5x305 ACCESSORY Horizontal Rows Back Extensions Extreme incline situps Hammer Curls |
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***** new PR****:pepper::pepper::pepper:
MONDAY July 29 Strength 15 Minutes To Find 1 Heavy Strict Press. ***215***. I wish I would have not jumped to 225 ( no rep... Got it up but coach called me on not being strict and proper form, lockout) I had 220 in me for sure but out of time. WOD 12 Minute AMRAP: 4 rounds + shuttle 60 Yard Shuttle Sprint Pull Ups x 25 Push Ups x 25 hand release Post WOD Lateral raises 2x15 Face pulls 50 Hey Cliff: I here you.... Me and my wife( she does not crossfit but does Pilates and hot yoga , cycles six days a week) often see people who are 10 years younger than us..... And they look 20 years older!!! And act it. As for me, I am so thankful to have found crossfit and the amazing box I'm in!!!!! I got to get me a good smoker!!! |
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Nice lift Michael. What is your total?
After warm up, stretching, and strength on floor press: WOD 5X 1 HSPU 1Strict Pull up 3HSPU 3 Strict Pull up 5 HSPU 5 Strict Pull ups 9:59 Forearm is starting to recover. |
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7/29 WOD
A. 3 Position Power Clean, 5 sets, rest as needed with 12min cap (ground, knees, high hang) 125-145(f high hang)-135-135-135 B. EMOTM, 10:00 odd- 5 Push Press even- 5 Bent Over Barbell Row Used 115# for both, challenging on push presses, easy on barbell row. C. EMOTM, 10:00 odd- 8 Kettlebell Swings even- 8 burpees 1.5 pood until I saw Ralph and MikeMac using 2 pood, then 2 pood. With all the Endurance Training lately, I have barely touched iron. Nice to get back in the gym and throw some weight around. Strength down a little. On PC progression thought I loaded 135 on second set, was surprised to fail high hang clean, then realized I loaded 145 on by mistake. Decided to stick with 135 to complete the movements. Using 115# on push presses gave me a chance to work on legit push presses (i.e. not pseudo jerks). Glad I went up to 2 pood on Kb swings after first round. Claw |
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@ Pat Q
I haven't done any 1 rep max for quite a while. Should be coming up in the next few weeks. I pulled 505 on DL eight weeks ago but that was after a very long hiatus and I've been hitting it hard and heavy ever since, so I'm sure it's up a bit.... My squat is in the 405-415 range if my knees aren't aching... So my three lift combo is 1125 or more on a good day. |
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tonite
1rm zerker squat to a 16"box 317.5 lbs russian kb swings 12-12-12 20-24-32 kg's 100 walking lunge unbroken with 10 kg kb in each hand 3 x 20 reverse hypers with 30lbs 4 x 25 red band sit ups ghd max plank hold 18 seconds |
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7/20 Endurance WOD
Warmup jog (All links WFS): [url]http://connect.garmin.com/activity/350767220[/url] 7 x Mesa Lane Stairs 1. 1:42 [url]http://connect.garmin.com/activity/350767232[/url] 2. 1:42 [url]http://connect.garmin.com/activity/350767238[/url] 3. 1:47 [url]http://connect.garmin.com/activity/350767251[/url] 4. 1:46 [url]http://connect.garmin.com/activity/350767263[/url] 5. 1:51 [url]http://connect.garmin.com/activity/350767277[/url] 6. 1:54 [url]http://connect.garmin.com/activity/350767286[/url] 7. 1:54 [url]http://connect.garmin.com/activity/350767297[/url] Cool down jog back to cars. Goal here was to get one more rep than the 6 we did the other day. Felt it that this was my third consecutive day of WODs. Time consistently crept up and starting at the 4th rep I had to walk a few stairs each round. Ready for a rest day tomorrow. Claw |
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[QUOTE=Cliff Miller;1182047]
after seeing a group of people at the wedding pretty close to our age and the general shape of most of them (round) i told my wife when we got home that i am so thankful for having found crossfit because it has allowed us to be in good enough shape to do what we do and not pay the price over the following couple of days due to aches and pains.[/QUOTE] Cliff and Michael - Definitely agree with you on this. The folks we hang with are very fit but most of our peers are not taking care of themselves. On a recent camping trip, we met some very nice folks and spent a pleasant hour or two sharing cold beverages and talking about places we had been or were planning to go. We thought they were older than us. When we commented that we were getting up early to hike the next day, the husband commented that he used to like to be active but he had really slowed down since he hit 40. Jan asked him how old he was and he told us he was 43. Ouch! Great work as usual, everyone. 7/29 WU: Row 1000m; shoulder press 45 X10/ 60, 75 X5/ 90 X3; upper body mobillity Lift: Shoulder press 100, 115 X5/ 130 X6 Assist: Shoulder press 75 X3X10 Pull-ups 10, 10, 7 7/30 WU: Row 1000m; upper body mobility; deadlift 45 X10/ 135, 165 X5/ 200 X3 Lift: Deadlift 215 X5/ 165 X2X5 Assist: T2B X2X10 First "successful" deadlift workout since I hurt my back. 215 felt heavy so I scaled back; it was a good decision. |
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TUESDAY– JULY 30, 2013
Strength Speed Front Squats- 2 Reps Every 30 Seconds x 10 @ 155 WOD 3RFT: 11:39 Hang Power Cleans x 10 @ 115 Front Rack Lunges x 20 Dubs x 40 Dubs really slow me down.... I really need to by my own rope!!! |
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5 rounds
20 green band good morning 20 24" step up and down then.... 5 minutes banded belt walk 14:40 the banded belt walk is one of the evilest things our coach has come up with in a while red band hamie curls 100 toe touches 50 was spanked by the end of this one |
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7/31
WU: Row 1000m; bench press 45 X10/ 90, 110 X5/ 135 X3 Lift: Bench press 145, 165 X5/ 165 X8/ 185 X3 Assist: 45# KB rows X3X10 Bench 110 X3X10 Cash out: 35# waiter carry X 25 yds/ 45# waiter carry by 25 yds |
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Alden, gotta love the scaling. It's what lets us come back.
Today at Tribal: Warm up, dynamic stretches. 2 rounds untimed: 10 dips, 10 V ups, 10 Double unders. Strength: 3X5 Back squat: 135, 155, 225 3X2 Back squat work negative and hold at the bottom: 245. Quiet standing broad jumps 3 RFT: 50 kb w. 53# 25 Hand release push up. 2 minutes rest between each set. Total Time: 14:35. |
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12 Minute AMRAP/ Partners:
MB Burpee With Chest Pass x 5 MB OH Throw x 5 MB Underhand Toss x 5 MB Rotation Throws x 5 (Each Side) MB Sit Up & Throw x 5 WOD 12 Minute AMRAP-Sleds @ 45/25 x 20 Yards - Duck Walk - Side Shuffle (Both Sides) - Pull Throughs - Forward Walk - Backward Walk |
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last nite
1 rm foot ball bar bench press mid grip 185 ... have been going up 5 lbs a week on this for the past 4 weeks :broc: 8-8-8 underhand t bar row 45-70-90 4 x 50 single red band pull aparts 3 x rm decline sit up 8-10-13 |
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8/1 Endurance WOD
3/4 mile warm up jog from Sheffield Reservoir to intersection of Gibralter and El Cielito. 25 mins as far as possible up Gibralter Road from a little past intersection of Gibralter and El Cielito. 2.1 miles, 826’ elevation gain: (WFS) [url]http://connect.garmin.com/activity/351775631[/url] Cool down jog back to Sheffield Reservoir: (WFS) [url]http://connect.garmin.com/activity/351775642[/url] Better than 12 min./mile pace going up Gibralter. I am aiming for average of 12 or 13 mins/mile for Pier to Peak, which equate to times of 2:38 to 2:51. Last time I did P2P in 2:47, which was a 12:40 per mile pace. Want to beat that this year. Claw |
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Great work everyone.
After warm up of stretching, bear crawls, gallops, scorpions, etc, 2 rounds not timed : 10 good mornings, 10 toes to bar, 10 DU's Strength: 3X5 Front squats 95,,,,155 2X2 Front squats working the negatives and bottom hold 155 1RFT 50 Burpees 20 Front Squats 155 50 Burpees 16:34. |
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8/2 WOD
5 minute kettlebell snatch test 81 @ 1.5 pood Improvement by 10 over last attempt. Alternated left hand, right hand, in sets of 15-15-10-10-5's to end. Tore left hand callus after 75, so I did last 6 with right hand. Worked with Traver who crushed it. I made a video which I will post once it loads to YouTube. Claw |
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[QUOTE=Jim Cordes;1183580]I made a video which I will post once it loads to YouTube.[/QUOTE]
WFS: [url]http://www.youtube.com/watch?v=yg4_4fih8sI&list=U[/url] Claw |
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[B]08.01.13[/B]
Wendler 5/3/1 Month 6/Week 2 Bench Press Day WARMUP Pushups Rollovers BENCH PRESS 3x165 3x190 4x215 ACCESSORY Dips French Curls Janda Crunches [B]08.02.13[/B] Wendler 5/3/1 Month 6/Week 2 Squat Day WARMUP OHS w/Oly Bar SQUAT 3X195 3X225 5X255 ACCESSORY Box Jumps Incline Leg Raises |
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Sat 8/03/13
Oly lifting cert/ seminar with US coach Daniel Camargo 8 hours of drills, snatch and clean and jerks Didn't go to heavy. Very technical My form is 500% improved...stayed about 60-70% for about 1000 reps!!!! Many PRed but I wanted to concentrate on strict form, speed and muscle memory ... Amazing that just tweaking little things made the bar just fly up light as a feather.... I felt like I could really have gone heavy but coach much preferred me staying light and technical..... Great day...really lucky to have been taught by one of the best!!! I'm going to pass out now, and hopefully not slip into a coma :yikes: |
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Sunday August 4, 2013
Mobility work Bench press to 235# T2B (6 in a row, PR) and pullup (11 in a row, not a PR). Death by Kettlebell, 35#, made it all the way to the end. We plotted reps versus "suck" versus time and discovered that while reps increase linearly the suck increases exponentially. "The problem with death by KB is that when you're 1/2 done, you're not..." |
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Warm up: arm swings, core rotations, warrior pose. Gallops, scorpions, figure 4 walking, couch stretch 2 minutes ea. leg.
3X3 power snatch: 95...135 10 EMOM 2Xpower snatch w. 105. WOD: 1 RFT 21-15-9 Pullups 9-15-21 Power snatch w. 95 Rx: 13:24. |
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08.05.13
Wendler 5/3/1 Month 6/Week 3 Shoulder Press Day WARMUP @the Dam Stairs 1x120 (walk) 1x120 (jog) Uphill sprints 2x70 yds. (ME) 1x45 yds. Shoulder Press w/Oly Bar Rollovers SHOULDER PRESS 5x105 3x120 3x135 (F-4) (new 1RM=145) ACCESSORY Overhead Walks (2 35 lb.K-bells) 1x70 yds 2x35 yds. Incline leg raises |
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8/3 Endurance Group run
Gibralter Road, No Shooting sign to La Cumbre Peak. 5.4 miles, nearly 2,000' elevation gain. 1:09. Yikes, that was long, steep, and hard. (WFS) [url]http://www.mappedometer.com/?maproute=205591[/url] Claw |
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MONDAY– AUGUST 5, 2013
Strength Speed Strict Press- 8 x 3 @ 50%- Every 30 Seconds WOD 5 Rounds For Time: Burpee + Clap Push Ups x 8 High Hang Power Snatch (Power Position) x 4 @ 115 200 Meter Sprint Shuttle Post WOD Shoulder scapula mobility work 3x10 OH squat bar 3x10 black band pull a parts 3x10 sotts press Bar 3x10 Knealing KB press. @25 3x10 black band y raises |
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8/6 Endurance WOD
Run 35 minutes from Old Mission up Gibralter Road. 3.14 miles, 1,130’ elevation gain. (WFS) [url]http://connect.garmin.com/activity/354535051[/url] Took a little longer to feel warmed up (i.e. not out of breath) on this run, but then pushed it pretty hard. Just a bit over 11:00 per mile pace, well ahead of my 12 minute mile goal. After a short cool down walk, ran fast downhill with Quigley. I also have to say – and this is no reflection on Kiwi’s programming – I am getting pretty goddam tired of running up this hill. Will be glad once I get this year’s Pier to Peak under my belt. Claw |
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08.06.13
Wendler 5/3/1 Month 6/Week 3 Dead Lift Day WARMUP K-bell swings at 53lb. DL 5x255 3x285 4x315 (new 1RM, 345) ACCESSORY Lunges Incline Situps Machine Row/Pulldowns |
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WEDNESDAY– AUGUST 7, 2013
WOD 20 Minutes EMOM Dubs x 20 T-2-B x 8 Post WOD KB floor press. AHAP 4x8 GHD 50 reps @10# TUESDAY– AUGUST 6, 2013 Strength Heavy Front Squats- Work to 1 Heavy Rep (8-6-5-5-3-3-2-2-1-1) WOD 10 Rounds For Time: KB Swings x 10 @ 70/50 Pull Ups x 10 |
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After warm ups and dynamic stretches, strength:
Press up to 50 %: 3X5, 95 to 110. 2X2 Press working negative @ 110, followed by 2X5 wall ball to 12 '. WOD: 24 EMOM: 5 burpees odd minutes, 4 thrusters w. 95# on even minutes. |
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8/7 WOD
A. Thruster, build to a 1RM 95-135-145-155-160(f) B. OHS, 30X2, 3 reps, 5 sets, 2:00 rest 95-115-125(f1)-115-125(f2) + EMOTM, 8;00 5 PC+PJ at 70% 1RM Did not do, stretched out instead. I have been missing lifting weights a lot lately, so I decided to come in to Open Gym to do the strength part of the Sport WOD. Good ROM on all movements I am pleased to report. Strength down as expected. I have basically never done heavy thrusters, so 155 seemed OK. OHS way down, but part was probably the 3 second descent. Also I am fasting today. Good to know I still have it in me to make poor Crossfit choices! Claw |
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@Claw, nice run!
Thursday August 8, 2013 Tigers complete 4 game sweep of Indians tonight effectively ending Indians' season. Browns play home opener ($115 for a pre-season ticket? Really?). Skills work Held a 35# goblet squat for 2:30 front plank, l side plank, r side plank, 30 second hang, 30 second handstand against wall, 35# tgus, 35# one arm OHS, pistol progressions Strength Strict press 10x45, 5x65, 5x95, 3x115, 1x135, 1x145, 1x155, failed at 165. Metcon (who am I kidding, I just didn't have anything in the tank today 10 burpees 10 35# kb snatches right arm 10 35# kb snatches left arm then sat and watched sweat run off my nose onto my round belly.... |
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8/8 Endurance WOD
25 mins as far as possible up Gibralter Road from a little past intersection of Gibralter and El Cielito. 2.31 miles, 907’ elevation gain. Average pace 10:51. I pushed it very hard. No way I can keep sub-11 going up Gibralter Road for the entire race, but I held it for over two miles. (WFS): [url]http://connect.garmin.com/activity/355499092[/url] This is the same WOD as 8/1, and it showed great improvement! Here is a comparison (WFS): [url]http://connect.garmin.com/activity/comparison?activityId=355499092&activityId2=351775631[/url] |
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08.08.13
Wendler 5/3/1 Month 6/Week 3 Bench Press Day WARMUP 20 pushups PVC Rollovers BENCH PRESS 5x175 3x200 3x225 ACCESSORY Dips French Curls Incline leg extensions |
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Real Kick@SS Guys!!
[B]6 Aug:[/B] Deadlift 7-7-7-7-7-7-7 reps For each set, touch and go at ground only. 135(7), 185(7), 205(7), 225(7), 245(7), 275(3), 225(7) [I]This WOD looked great on the main site. My grip was the limiting factor. I really wanted to do break 300#.[/I] [B]7 Aug:[/B] 15 min: Est Max 3-position Snatch (Floor, Hang, High-Hang) 45#, 65#, 75#, 85# [I]It helped doing some OHS with the target weight, which helped. But the 85# were power snatches.[/I] [B]8 Aug:[/B] AMRAP 20: 50 Wall Ball (20,14#) 50 Double Unders [I](150 Single Unders)[/I] 40 Box Jumps (24,20") 40 Toes to Bar 30 CTB Pull-Ups [I](As High as I could get 'em)[/I] 30 Burpees [I]Yay! Burpees!![/I] 20 Cleans (145,100#) [I]Did everything except 28 Burpees (Yay! Burpees!!) and the cleans. Felt good about the wall balls and the box jumps. It also included a run from one side of the base Globo. Kinda wanted to get to the Cleans...[/I] |
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THURSDAY– AUGUST 8, 2013
Strength Speed Deads- 10 x 2 @ 225 WOD 5 RFT: 3 Position Clean & Jerk @ 135 100 Meter Sprint Post WOD Band pulls. 3x10 OH squats Sotts press Face pulls Lateral raises |
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