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Sunday October 13, 2013
"TGUs make BTUs" 10 rounds, not for time (which is good b/c it took much longer than the half hour I planned....) 5 GHD situps 5 GHD reverse situps 2 TGUs (one on each side) 10 box jumps TGU weights went 10, 20, 35, 45, 45, 35, 20, 20, 20 Box height jumps went 10, 10, 13.5, 13.5, 17, 17, 20.5, 20.5, 24, 24 Then busted out a 30" jump!! [url]http://www.coachseye.com/suT4[/url] |
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Thanks JT.... Great job on the dubs.... I still can't get the hang of them
MONDAY– OCTOBER 14, 2013 Strength Cleans- 4x3 up to 70% 4 x 2 @ 175 WOD 5 Minute AMRAP: Power Snatch x 5 @ 115 Burpees x 10 Rest 2 Mins Then: 8 Minute AMRAP Push Jerk x 10 @155 10 T2B 100 Meter Sprint |
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10/8-10/12 Wendler 5/3/1+ Week
Shoulder press 140 X3 Deadlift 165 X7 Bench press 175 X4 Back squat 155 X7 Am pleased with my progress after the back injury. Taking it very slow and easy. All of your posts a week or so ago about self programming and being one's worst enemy describe me to a "T." Trying not to do myself in again. The chronic mild sciatica since the back injury is a daily reminder of the foolishness in overdoing it. 10/14 Deload week Shoulder press 45, 60, 75 X10/ 90 X5/ 45 X10 |
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10/12 WOD
"Grace" 30 squat clean & jerks (135/95) 8:27. The squat part was a real kick in the pants. A little janky on some of the squats. Toward the end I had to power clean then front squat. Failed one jerk at the end so there was one extra power clean in there. Last time I did squat clean Grace was about 3-1/2 years ago, and I did it at 105. Claw |
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@Claw, does Grace really require a squat clean? Or just a C&J????
Monday October 14, 2013 Front Squats 5x45 5x95 3x145 3x195 4x195 5x145 RDLs 6x95 6x145 3x145 Metcon 10 muscle snatches, 85# 40 dubs 10 muscle snatches, 85# 50 dubs 10 muscle snatches, 85# 60 dubs 13:01 That's a lot of dubs. Longest streak was 47 in a row. Shortest was 1... |
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JT, no, Rx Grace is just a clean and jerk, i.e. power clean is OK.
My coach just decided to mess with us. We knew Grace was coming for weeks -- it is our quarterly Challenge. But about 15 minutes before the first heat, he surprised us with the requirement of a full squat clean. Claw |
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10/15 WOD
A. EMOTM, 8:00, 3 Hang Power Snatch (moderate load, perfect form) 85 (just right) + AMRAP 20:00 15 Russian KBS 30 Single Jump Ropes 20m Broad Jump 12 rounds @ 2 pood. All kbs rounds straight through except a couple in the middle. I started really popping my hips and that made the straight sets doable. Single jump ropes clearly the active rest here. After first couple sets of broad jumps, modeled Chris Chan and just hopped, about 8 hops per 10 meter length. Really sped things up. Claw |
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TUESDAY– OCTOBER 15, 2013
Strength Heavy Deads- 6 x 5 Progressive Load- Last 2 Sets @ 405 WOD 3 RFT: Deads x 10 @ 275 Chin Ups x 20 Dubs x 40 That was a lot of dead lifts....my grip was toast on the last set of chin-ups!!! |
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great work as usuall guys
back at it after a nice thanksgiving break/camping trip (where there was no cell phone service nor internet available:) ) last nite at the gym 4 rounds 7 ring rows 7 24 kg kb russian swings 7 24 kg kb goblet squats 2:48 100 decline body held parrallel to floor dbell press 5 lbs (20,20,50,10) 150 single red band pull aparts |
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Awesome stuff guys!! And Happy Thanksgiving Cliff!
[B]15 Oct WU: @ Base Globo[/B] .555555556mi run 100 SUs 10 Leg Swings 10 Air Squats 10 Forward lunges 10 Reverse Lunges 10 Push Ups 10 sit Ups 20 DUs/DU Attempts [I]I did 4 with SUs in between then 5 with SUs in between TWICE!!:kicking0:[/I] 10 Good Mornings 18# [B]WOD:[/B] AJ Complex: 20 Hip Ext GHD 20 TTB 20 Back Ext GHD 20 GHD Situps 4:07 [B]16 Oct: WU: @ Base Globo[/B] .55555556mi run 100 SUs 10 Leg Swings (both legs, both directions) 10 Air Squats 10 Push Ups 10 sit ups 10 DU/DU attempts [I]Couldn't repeat yesterday's DUs! :shrug:[/I] 10 45# presses [B]WOD:[/B] 3 RFT: 10 Power Cleans (135, 95#) 10 Burpees (Yay! Burpees!!) 9:30 [I]This was tough. I could only string 3 together. Mostly, it was 2. This one left me on the floor![/I] |
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Wednesday October 16, 2013
"Warmup" run 200, 10 pushups, 10 squat hops, 10 walking lunges, 2 rounds Push Press 5x45, 5x95, 5x145, 5x195, 5x165 C2B 25 total (all singles) Metcon 12 minutes AMRAP 12 thrusters, 95# (did these without putting the bar down, I "rested" with it in the racked position) 9 burpee box jumps (12" box) 6 HSPU (45# plate with an abmat on it) 21 dubs (got these unbroken) 1 round, + 21 reps Am going to USAW coaching tomorrow (Thursday) in Grafton and am going to talk to the coach about entering a USAW Master's Comp. |
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[QUOTE=JT Kalnay;1201791]
Am going to USAW coaching tomorrow (Thursday) in Grafton and am going to talk to the coach about entering a USAW Master's Comp.[/QUOTE] American or National Masters? I might go in spring, if Im lifting well enough. [url]www.mastersweightlifting.org[/url] |
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last nite had the gym's 4th birthday celebration
had 14 people in class paired up in costumes (jessie on of the owners said he was leaving if i were to wear the lime green mankini) i ended up with an elf hat and super ugly xmas vest 2 sizes 2 small on. they had a giant board game laid out in duct tape on the gym floor and the pairs rolled dice and moved around the board. lots of different things all crossfit based. questions, work outs and just generally laughs and smiles. quite the easy nite all and all but made many of us realize just how far we have come since jessie and heather came into our lives |
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THURSDAY– OCTOBER 17, 2013
Olympic Snatch- 2 x 5 @ 80% Progressive Load Warm Up WOD 4 Minute AMRAP- 2 Minute Rest- 8 Minute AMRAP: Wall Balls x 75 @ 20 KB Swings x 50 @ 70 Pull Ups x 25 Burpees x 12 Rnd one.... I got threw the KB swings before time ran out Rnd two... Picked up at the pull ups and got in a full round +three pull ups I now officially hate wall balls.... |
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@Deb, National Master's, `105+, M50 (hoping to hit 182kg and thus on to Pan Ams.)
But there's a lot of work to be done to reach that 182kg mark. Will be interesting to see what "official" weights I can hit on a sanctioned comp. Thursday October 17, 2013 USAW practice one hour of snatch drills and snatches. mommy.... [url]http://www.coachseye.com/auEK[/url] Am going to enter my first USAW competition, on november 2nd, in Grafton. Hit the qualifying weights "unofficially" at the box, but upon further review I may have been "pressing out" the snatch. Hope to come close to hitting qualifying weights with no press out at the comp. Today's WOD posted for the box? Outlaw Snatch efficiency test (lots of snatching at 90% of 1RM) Grace ouch. |
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1 Attachment(s)
@JTK:
You're gonna SPLIT snatch? You want a critique of the coach's eye? FWIW from Miss crappy-snatcher: That's a nothing weight for you, I would lower it to practice though. [LIST][*]At .11 - your start - try to arch your back stick out your chest, everythings too bent over here. Knees should touch your arms. [*]The first thing that rises is your butt (everything should go up at the same time.) [*]At .13 looks like you're starting your 2nd pull already the bar's nowhere near your hip. (The bar has to come IN toward you as soon as it breaks off the floor; gotta pull your knees back faster. Be more patient stay over it longer.[/LIST] That's why its forward. Can you snatch weight like that? Sure, you can. Can you snatch BIG weight like that? No. A drill that helps me is to go slow as possible stay over it till I get to the second pull (I attached a pic) - then snatch it. You get the bar in that position before exploding, it'll fly up like a feather! [url]http://www.youtube.com/watch?v=izvZKobvwLA[/url] wfs |
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@Deb, Thanks! for the critique on the coach's eye.
Yes the butt is going up way too soon and I pull too soon. Gotta fix those things first. Yes that was a "nothing" weight for me, maybe need to go even lighter for drilling like you said. Here's some coach's eye from today's practice, [url]http://www.coachseye.com/LoOY[/url] was working on keeping the butt down and arching the back (swing thought was pinching corn cob between shoulder blades) Yes I tend to split snatch b/c I have a prosthetic hip. But, it's odd, I never actually think about how I'm going to catch it and thus sometimes it's a split, sometimes it's a pure muscle, and sometimes it's a half squat. As you can see I've only done about 200 total snatches in my whole life and am just learning. Friday October 18, 213 15 days until first USAW comp. Outlaw Snatch Efficiency Wod EMOM for 5 minutes, 2x90% of 1Rm 2 minutes AMRAP 90% of 1Rm (18 reps total) Grace, Rx (135#), 4:42 Then coached up some people who have rowing in a comp tomorrow. Got them to slow down but to make every pull count. |
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Kudos, I would never have known given the workouts you do at the weights you do them*. Very inspirational! Id be interested to see Posted vids of your comps, hope to see you at a masters comp. Keep going nice work.
*thats everybody in here, always feel like a weakling peeking in this thread. :) |
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@ JT / Deb
I give you credit.... The snatch is my nemesis..... Very frustrating because I can explode from position one and get 225 up to my shoulders ( I'm 6'2").....so C&J no problem even though if I could get under the bar quicker my coaches tell me I'd be cleaning mid three hundreds.... But on the snatch! My shoulder mobility is so poor that I can cave pulling myself under the bar.... Stinks because I can power snatch 195... Bright light is we now have U S Oly coach Danny Camargo at our box every other week for two hour small class...... He has helped me a lot so far and hope to improve over the next 6 months under his guidance ( tons of extra mobility homework) ..... Then maybe I'll see you guys at a masters comp. :) SATURDAY WOD Strength Squats- 1 x 8 @ 70% 315 Progressive Load Warmups WOD “DT” 5 rounds: 15:09 12 deadlifts @155 9 hanging power-cleans @155 6 push-jerks @155 FRIDAY WOD 4 Rounds For Time: 400 Meter Run 40- V-Ups 40- Supermans |
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@Michael,
With those numbers you could WIN any comp you went in... Yes, mobility, mobility, mobility. |
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JT....
I've got some numbers but depending on the rulings/judges I get no repped 3 out of four times on CJ.... if the they even allow a power snatch? I do great when it's " ground to overhead" :D My main focus these days is my mobility....heck I'm really new to this .... By next summer I should be putting up decent numbers with strick strick form... My coach just told me on Thursday " the bar has a path it's gonna take, it's your job to get the F.... Out of its way!" These old bones are trying!!!! |
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@JT & michael - you BOTH could win with your numbers. Powersnatch is fine as long as your arms dont bend. C&J same thing can power clean as long as you rack it right and no arm bend with the jerk.
and SPLIT snatch, seriously, really?? Im much better split jerking than power, go figure, but a split snatch for me, well, my spaz factor is too great, I can't split snatch at all. Find that MUCH much more difficult I dont know how you do it. My bf would tell me that, just pull the bar higher so you dont have to go down. My coach would tell me, it never needs to go higher than nipples/armpits - otherwise youre wasting time/energy - this sport's about SPEED. You jump under. Im JUST understanding that in a physical way with my cleans, finally cleaned 148# & 150#. But Im slow. Clean & jerk is just so exhausting - I stand up and thinking, no way I want to jerk this! The snatch its the same for me the catch & lockout...Not sure its all mobility. I saw a thing on juggernaut training, usaw has a feature called wednesday word (they facebook it), and i think this video Im thinking of is on there too, a wler explaining three common snatch problems. Its in my log, the link - on the turnover/pullunder - he says not to flip the bar, thats what I think I tend to do. |
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@Michael, @Deb,
Isn't it great that we're trying to learn new tricks after 50? Yes it takes a lot of mobility and a lot of speed to be able to use the strength which it appears we all have. Without the speed we can't get the bar accelerating enough to get where it needs to be. Without mobility we can't get into the positions to receive the bar once we get it where it needs to be. Did a "technique-only" today where I used very light weights. This turned into a really aerobic workout and a thigh burner. Then went rock climbing... Sunday October 20, 2013 Worked on snatch technique, clean technique, and jerk technique, all with light weights. Got a real burn in the thighs and a full lather sweat. Was really trying to get full hip pop and "hip flip" from the "muscle beach" set up. [url]http://www.coachseye.com/V1Na[/url] Watched the de-evolution of my training partner Tim on the Air-Dyne.... 13 days to my first USAW comp and counting. It'll be a real education to see which lifts count (if any...) Am nervous and excited all at the same time about entering my first lifting comp! |
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JT...Deb...
I think it really speaks volumes about us and the type of people we are... Most our age are on the couch... Others who are " active " are happy with a round of golf ( nothing wrong with golf I suppose) but you get my point, we love to push the boundaries and test ourselves, congrats to us! Next for me... Get on Bushwacker and try to ride for 8 seconds. ( number one ranked bull in the PBR) ( I don't think I would even have the brass to sit on him in the chutes!!!) :D |
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[QUOTE=Michael Pollak;1202445]JT...Deb...
I think it really speaks volumes about us and the type of people we are... Most our age are on the couch... Others who are " active " are happy with a round of golf ( nothing wrong with golf I suppose) but you get my point, we love to push the boundaries and test ourselves, congrats to us! Next for me... Get on Bushwacker and try to ride for 8 seconds. ( number one ranked bull in the PBR) ( I don't think I would even have the brass to sit on him in the chutes!!!) :D[/QUOTE] I'd be happy with a bodyweight clean & jerk, a 50+kg snatch & a 90+kg squat. :p Im tired of being a weakling, although it does dawn on me in looking at other gyms/lifters, that I'm less tolerant (mainly with myself,) b/c the people I formally trained with/learned from, were all very good lifters, young, & a high % were national champs!! |
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wow great work you guys with your intentions to compete. i would love to be there as well but with my shoulder issues i would be happy to just ride my mountian bike again.
as for being over 50 and getting off the couch. friday nite curling just started and what a blast that was. 6 of us from xfit have formed a team for the next 8 weeks. with the sweeping it was a surprisingly taxing couple of hours. the drinking (closed the bar) is another issue :rofl: i was however the only one out of the 6 of us to make it to xfit class saturday morning and 4 of those missing were under 30 so yup us old ones rock in many different ways. :pepper::pepper: friday 4 rounds 500 m. row 25 12kg kb perside red bands large bamboo bar bench press 13:21 weighted situp 3 x 20 30lb dbell banded pull aparts 50-40-30-20-10 single red-single red double red double red single black 8 ends of curling and many beer's saturday 18 minute amrap teams of 2 w/only one person working at a time 250m row 5 toes to wall 10 incline push ups t bar row 3 x 8 45-70-90 lbs 150 single red band pull apts 150 large green band standing good a.m.'s total rounds 11 (my partner was another over 50'er who just started 4 months ago) rest of the weekend yard work, frisbee golf and more yard work |
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@Cliff, curling rocks, but I never trusted myself on ice after a beer...
Monday October 21, 2013 Stank at everything today. Must have overdone it yesterday. 4 rounds of AMRAP strict pullups immediately followed by pushups 3-4, 4-5, 4-5, 5-6 15 minutes to find 1RM C&J 215 (and it wouldn't have counted in a comp) [url]http://www.coachseye.com/2HDU[/url] I couldn't clean hardly anything today, partly b/c I was trying to "do it right", which I know is the right thing and the long term way to go. But it's frustrating to see your numbers go down when you are trying to do it right. I'll have to flip back to this post when I hit a new PR 3 months from now doing it the right way, but today it's just frustrating. |
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[QUOTE=Cliff Miller;1202482]i would love to be there as well but with my shoulder issues i would be happy to just ride my mountian bike again.
the drinking (closed the bar) is another issue :rofl: i was however the only one out of the 6 of us to make it to xfit class saturday morning and 4 of those missing were under 30 so yup us old ones rock in many different ways. :pepper::pepper: [/QUOTE] Cliff - Hang in there. It's hard to sit out from the activities you love but it will be worth it. Way to go on showing up! As a Marine of 22 years, I've closed one or two bars myself and have been known to continue that practice occasionally. ;) When I was a young guy, a mentor made it clear that "if you are going to hoot with the owls, you have to scream with the eagles" so I made it my philosophy. I'm happy to report that I've never missed a planned or scheduled activity, even after a night of overindulgence. It was occasionally not pretty, but I've always managed to show up. :D 10/21 5+ week Warm up: 50 straddle hops/ hip and back mobility/ 100 single unders/ abmat situps Lift: Press 45 X10/ 60, 75 X5/ 90 X3/ 100, 115 X5/ 130 X4,2 Assist: Press 75 X3X10 Pull-ups 5, 8, 8 |
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@ Deb... Sounds like your as hard on yourself as I am! My Own worst critic.
@ Cliff.... I love curling!!!! None down in Florida..... Every time I go up to Canada I wish I could try but don't know anyone who is into it...doesn't look like you could just walk in to a rink and say "let me try" Olympic: Cleans From Power Position- 3 x 4 @ 60% Progressive Warmup To 60% WOD 5 Rounds For Time: Cleans x 2 @ 80% Rope Climbs x 4.... Scaled to chin ups Single Leg Sit To Stand x 8 Per Leg.... Scaled to double leg |
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jt....yup for sure after friday no more pre/during curling beers....it certainly did not help
alden....yup again...never missed a planned morning after activity...and yes perhaps not real pretty but usually end up with a good story or 2 afterwards....intresting article in our daily paper about "boomeritis" i just am having a hard time accepting i am not 25 anymore gosh darn it:ranting2: michael.....next time you are in the great white north...just look up a curling rink and give them a call and ask if you could drop in and give it a try. explain you are from flordia and just want to try it. i would be really really surprised if they said no. none of of us on our team have ever curled before (i did in grade 8 but that does not really count) and we are in beer legue play every friday nite. it is just like shuffle board, except on ice, with a broom and a 40lb granite rock :D besides what can go wrong.... last nite a the gym 5 rounds 5 deadlift 235 5 bench press 135 (shoulders not real happy) 3:36 3 x 20 5 lb lying on bench rear delt raise 35lb shoulder shrug on bench 3 x 20 red band ghd sit ups (this one just about killed me. not from the exertion but from me getting wrapped up in the band) |
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Tuesday October 22, 2013
11 days until first USAW meet. Lots of mobility work, then 1 hour practicing snatch, including several drills. Hit a PR 170# snatch today that might have counted in a comp, might have been a tiny little press out, only the judges could say for sure. Then did 50 double unders. |
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@ Cliff.... I'll give it a try!
TUESDAY– OCTOBER 22, 2013 Strength Dynamic Dead Lifts- 12 x 2 @ 60%- Every 20 Secs @315 WOD 12 Minute AMRAP @ 55 lbs. 6 rounds plus five snatches KB Snatch x 5 each arm KB STOH x 5 each arm KB Swings x 5 KB Figure 8′s x 5 |
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last nite
zerker squat 1RM w/ 5/8" chain 295lbs plus chains stiff leg sumo deadlift 3 x 8 185lbs jessie's home made squat machine as a guine pig (like a box squat but worse) 70lbs x 20 reps hip bridge...100 red band hamie curls red band 100 1/2 ghd sit up 100 |
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Wednesday October 23, 2013
10 days until first USAW comp... Lots 'o mobility Rigorous warmup DT complex (12 deadlifts, 9 hang cleans, 6 jerks) 65#, 85#, 95# 12 minutes to find 1RM backsquat 95, 145, 195, 245, 295, 345 (spectacular fail), 330 Jackie 1000 m row (4:02) 50 thrusters, 45# (did 30) 30 pullups (did jumping pullups) 11:02 |
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JT - Nice work on the snatch. Keep working that mobility. It seems to be the key to success. Wish I'd worked on it more through my lifetime. Every one of my parts and joints now is stiff and requires lots of work...
10/22 WU: 100 single unders; butt kicks; high knees; hip mobility; deadlift 45 X10/ 80, 95 X5/ 115 X3 Lift: Deadlift 125, 145 X5/ 165 X10 Assist: Toes 2 Bar X3X10; deadlift 95 X3X10 10/23 "Nothing Special" Turkish get-ups and pull-ups Realized I have done little supplemental core strength work since getting the husky puppy a year ago. Probably the reason I hurt my back. :( Every time I get on the floor, our 70 lb ball of energy thinks it is another game with Daddy. I end up fending off the nibbling and pawing and it is impossible to get through a set. Decided that I'm going to shut him out of the gym for the time I need each day working on those items. |
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good luck in the rest and training down the home strech JT
last nite w/a partner 2minutes per movement only 1 person working at a time 110 lb football bar pin press 24" box jump 20lb wall ball ring rows walking luge 243 reps....would have possibly been higher had may partner and i not been dough heads and screwed up setting up the rings at 2 different lengths, putting the wall ball at the oposited end of the gym from where we were doing the rest of the work and been a little bit more corordinated getting out from the football bar.....all in all a pretty diorgainzed effort but we sure had fun doing it.....:D then on elbows plank hold :32, :46, 1:01 then 3 x 20 per side oblique side crunch |
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10/24
WU: 50 straddle hops; plate halos X20; hip and spine mobility; bench 45 X10/ 75, 95 X5/ 115 X3; 150 single unders Lift: 125, 140 X5/ 160 X9 Assist: Pushups X3X10; DB rows 52# X3X12 Cash out: Supine rows and TGU |
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@Cliff, ah yes, that moment during a WOD when you realize you've set it up all wrong and have to decide to stop, set it up right, and start over, or just keep going. Been there more than once!
Thursday October 24, 2013 Rest Day (Will be going heavy with USAW coach on Friday) 8 days until first comp... (cue horror movie music of impending doom) |
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Friday October 25, 2013
8 days until USAW comp. Practiced snatch and C&J. [url]http://www.coachseye.com/sWVz[/url] Hope I can hit this one in the comp! |
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Saturday October 26, 2013
7 days until USAW meet. Mobility work Deadlifts 135x5 205x3 275x1 325x1 375x1 415x1 440x1 450x1, with a front roll (had to tape on a 10# kettlebell b/c we ran out of weights) (watch all the way to the end...) [url]http://www.coachseye.com/WzdI[/url] 5 rounds, trying to work at 50-70% of 5 burpees 5 pullups 15 step ups onto a 24" box 16:42 |
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