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1/9 WOD
A. Hang Squat Snatch, 2 reps, 6 sets, rest as needed (15:00 cap) 75-75-95-95-95-105f These remain so tricky. I just can't get bar up/me down fast enough with any kind of weight on the bar. Kept the weight low on purpose to try to nail them. Got 105 up to a power snatch, but could not catch it in the squat. + AMRAP 15:00 4 Turkish Getups (2R/2L) 14 Lateral Box Step up'n overs 200m Run 4 rounds + 4 TGU's + 2 steps 1.5 pood kettlebell, 24" box Definitely pulling up the rear in class today. Got lapped by a number of people, including MikeMacSB who was rocking a 2-pood bell. Bastard; I mean, great work! Link to whiteboard: [url]http://www.flickr.com/photos/93561498@N00/11860092596/[/url] Claw |
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@Jim, please considering trying split snatching, it is very effective for people in our demographic. All the Olympic gold medal winners did split snatch until 1956. 100% of them. So, it works. Sure you might only split snatch 97% of what you could snatch if you had a perfect overhead squat and could catch it low in the squat, but then again, you might do 150% of what you can safely do in a squat snatch... Might be worth a few tries.
Thursday January 9, 2014 (is it really Thursday already?) held a goblet squat as long as I could (ALAIC) held a front plank ALAIC held a left side plank ALAIC held a right side plank ALAIC 20 wall ball shots with a 6# ball climbed 500 feet on the treadmill (set at 15% incline the whole time) burgener warmup with empty hands burgener warmup with 45# bar 5 easy C&J 5 easy snatch I was nervous to try the C&J and snatch, but they went pretty good. concentrating on technique. |
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Thanks for the tip JT, I will give it a try.
Claw |
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[B]WU:[/B]
.5555556mi run .1111111mi walk 100+ SUs 10 Air Squats 10 Leg Swings 10 Push ups 10 Burpees (Yay! Burpees!!) 10 Walking Lunges 10 sit Ups 10 Burpees (Yay! Burpees!!) 10 Walking Lunges 10 Burpees (Yay! Burpees!!) (30 Total!) 10 27# Presses Burgener Warm Up 11 DUs (with 2-3 SUs in between) [B]WOD:[/B] 3 RFT: 5 135# Clean & Jerks 10 Pull ups (As high as I can Get 'em!!) 3:06 [I]SERIOUSLY!?!?!? Each of these seemed to take FOREVER!! Now I kind of wished I went heavier... Oh well, at least my DUs are getting more consistant with less SUs in between!! ;)[/I] |
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1/10 WOD
A. Backsquat, 15:00 to find 1RM 245 Malzone said depth OK. Failed at 255. + 2000m Row F.T. 8:02. 16 second PR! :kicking0: Wasn't feeling it when the alarm went off but saw it was one-rep max backsquat so decided to come in. Glad I did! BS felt strong and got a great tip on row (keep heels against foot pad and push from heels) from Rodrigo. Line to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/11878162864/[/url] Claw |
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Friday January 10, 2014
Rest Day, spent some time coaching rowing at CrossFit Legacy in Barberton. It's a nice facility and Brian is a good guy. Shed 'O Pain on tap for tomorrow and Sunday. Gonna to try to work just a little harder, while still being smart about my back. |
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Saturday January 11, 2014
Playoff football on tap for this evening, Shed 'o Pain on tap this morning. 5 15# tgus on each side. 20 pass throughs 5x5 deadlifts with burgener warmups in between 135, 135, 135, 135, 155 4 rounds of cindy in 8 minutes, heart and lungs were good to go but my back didn't want to do any more pullups. 25 single unders on the jump rope, "jumping" approximately 1/4 inch to let the rope go under. |
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1/11 WOD
Whole Life Challenge Prelims 7:00 minutes to complete: 800m Run AMRAP 5 Pullups 10 Russian kbs [B]6 rounds + 3 pull ups = 93 (1.5 pood bell)[/B] [I]Thought I gamed this well and performed well. Ran pretty fast. All sets unbroken except last set of pull ups because of sweaty grip. I didn't chalk. Next time chalk after third round or so. Debated going heavy on bell but decided this should be more of a metcon so stayed with 1.5 pood.[/I] <7:00 minute rest> 7:00 minutes to complete: 800m Row 5 Burpees 10 Wall Balls [B]3 sets + 5 burpees + 1 wall ball = 51[/B] [I]I counted for Ryan before I went and he said he gassed himself on the row, so I stuck with about a 2:05 pace or so. That seemed smart. Burpees one at a time as always, wall balls in sets of 5. Second rotation much harder than first.[/I] [B]TOTAL 144.[/B] I think this was a very good score. It will really be a test of WLC principals if I am able to make any significant improvement on this after 8 weeks. Claw PS. Based on JT's comment, spent some time during warm up on split snatch. Got 115 up easily, which is normally about as high as I can go. With more dedicated focus, I think I will see some bigger numbers soon. |
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@Claw, Nice job working the split snatch.
Hopefully someone at your box can coach you up a little. Key points: getting the front foot out front and to the side but keeping the knee behind the toes, getting the back foot out back and to the other side and getting up on the toe. At first, just try to split down so the bar is 6" lower than a muscle snatch. Over a period of months, you will be able to split down so the bar is 18" lower than a muscle snatch. Walking lunges and lots of repetitions of snatch drops and snatch balances with 65# on the bar are an excellent way to train, and can make a great metcon. Saturday July 11, 2014 PM Session (training for Peru) Walked 3.13 mi on 1/11/14' 541 elevation gain under an hour very promising [url]http://www.mapmyrun.com/view_workout?w=460536473[/url] |
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Just found this thread and will be posting as I remember to. 51 in two weeks with beat up shoulders and knees but still grind as I can.
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Sunday January (not July, guess yesterday's post was wishful thinking) 12, 2014
TGUs, rolling, pass throughs, Bergener warmups. Strict Presses 10x45 10x65 5x95 3x115 3x135 failed at 165 Push Presses 5x135, 3 sets 12-9-6 (not for time) 20# kb snatches burpees (2014 burpees (fast) not 2013 burpees (slow)) 20# wbs, 10' target, fast and unbroken. Tried to do each subset as fast as possible to work explosive power and quickness instead of working "grind it out" speed. Jump rope cash out, (about 30 singles and 13 dubs) |
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Monday January 13, 2014
The only thing MapMyRun got right on this WOD was the time. I guess it's not that accurate when you're walking up and down the same 35' hill over and over and over. This walk was done in howling wind with driving rain. [url]http://www.mapmyrun.com/workout/461949953[/url] |
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1/13 WOD
A. 3 Deadlifts + 2 Hang Power Cleans + 1 Split Jerk, work up to a challenging weight for the complex in 12:00 145. Failed at 155 HPC, which is the movement I figured would be my weak link. + 4 rounds of: 15 Box Jumps, step down 20 Russian KBS 25 Wall Balls rest 3:00 20:56. (Splits 2:50, 2:52, 3:00, 3:14) Used 2 pood kettlebell. This was a tough WOD! After first round had to break KBS into 10's then 5's by last set. Wall balls were broken up from the beginning between 11's and 2's. When I am really tired it is so hard to achieve good ROM but I am always striving for it. Increasing split times tell the story. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/11939165613/[/url] Claw |
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Tuesday January 14, 2014
goblet squat and KBS warmup squat clean practice to 95# snatch practice to 95# squat clean and jerk practice to 115# did about 1/3 of a "normal" lifting workout, trying to be smart very promising, one step at a time. |
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late last week at the gym but don't have my notes with me. know that by after my saturday class i was happy that there were 4 football games on for the rest of the weekend. :D
monday 5 rounds for time 250 m. row 20 air squats 8:36 3 rounds 20 5 lb strait arm oblique twists 20 flat bench situps 5 lbs windmills 3 x 20 last nite Bench Press: 3RM football bar 190 Incline DB Bench: 3x8 25lbs DB Tri Ext.: 3x8 20 lbs 4 rounds of: RM Supine Row 5,5,5,5 25 Incline Narrow Grip Push-ups Pushdowns: 100 7 kg plate Standing Rear Delt. (thumbs up): 8-8-8 5 lb dbell 3 rounds of: red band 50 Face Pulls 50 Pull Aparts |
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1/15 WOD
"Nancy" 5 rounds of: 400m Run 15 Overhead Squats 95/65# 15:55 About 30 seconds off my best. I should have read my workout log before doing Nancy this morning because I think I lagged it too much both on the runs and on the squats. Dumped the bar forward by mistake on the first set, third set 10-5, wanted to break up the fourth set but Traver was taking a picture and I wanted it to be an action shot. Last set straight through also. My PR is 15:29,and if I run just a little faster and make sure to do all OHS sets unbroken, I should be able to break 15. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/11969554903/[/url] Claw |
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Working my way back into shape. Started the Whole Life Challenge for the second time. After such a long lay off, I am really metabolically challenged.
Today after warm up and stretching, 5X5 Front squat: 135....175 21-18-...........3 Back Ext. GHD sit ups Thrusters w. 135 Scales: sit ups to parallel and push up in lieu of thrusters. 7:44. Good work out. Was able to move almost continuously. |
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Wednesday January 15, 2014
Successfully completed the online judge's course for the 2014 Open. So, while I won't be able to compete, I'll be able to participate as a judge. Today's training for Peru. Four laps of Hogsback Lane up to the memorial in Rocky River Reservation (2.33 miles, 700' elevation gain, 700' elevation loss). When I can do this 20 times in a row I'll be ready! Right now my legs are like jello. Am thinking that tomorrow will be a rest day... [url]http://www.mapmyrun.com/view_workout?w=463545559[/url] |
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[B]10 Jan:[/B]
30 Burpees (Yay! Burpees!!) [B]11 Jan:[/B] 30 Burpees (Yay! Burpees!!) [B]12 Jan:[/B] 5 Burpees (Yay! Burpees!!) [B]14 Jan:[/B] 55 Burpees (Yay! Burpees!!) [B]15 Jan: WU:[/B] .444444mi run 100 SUs 10 Leg Swings 10 Air Squats 10 Push Ups 10 Burpees (Yay! Burpees!!) 10 Walking Lunges 10 Leg openers 10 Burpees (Yay! Burpees!!) 10 Pull Ups 10 sit ups 10 Burpees (Yay! Burpees!!) 10 Box Jumps 13 DUs (with 2-3 SUs between) [B]WOD:[/B] Diane (Modified) 21-15-9 225# DLs Push ups ~12 min [I]Found out my chronometer isn't working right! The last few WOD times are wrong!!:ranting2::shrug: Nice work guys!![/I] |
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Thursday January 16, 2014
Rest Day (calves and back are a bit dodgy after yesterday's hill-walking. The uphill is fine, coming downhill is tough on my joints...) |
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JT where are you going in peru? one of my employee's took a leave of absence to travel down there. one of the more excited people i have seen leave on a trip. one of the places on my bucket list.
wensday 2 rounds for time of: 12 Floor Press 20 lb dbell 12 Box Jump (20") 12 Floor Press 12 Goblet Squat 16 kg 12 Floor Press 12 Lunges 12 Floor Press 12 Deadlifts 135 lb 12 Floor Press 12 Barbell Hip Bridge 135 lb 13:58 tweaked something in neck/shoulder and have had a couple of uncomfortable days dealing with it. |
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Friday January 17, 2014
15 minutes easy rowing warmup. 500m for time, 1:40, very encouraging Squat clean and jerk practice to 70kg. Snatch practice to 60kg. Very very very encouraging. Then, watched New London come from 15 down with 2:40 to go to beat Conference leaders Plymouth with a buzzer beater three pointer. Very exciting. Peru: 10 day hiking lodge to lodge on the Salkatnay trail from Cusco to Machhu Picchu (not the standard Inca trail). |
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11/17 WOD
4 rounds of: 15 Front Squats (95/65#) 15 Push Press (95/65#) 20 Box Step ups (alt L/R) (24/20") 20 H.R. Pushups 30 Double unders rest 3:00 Alternate order of movements each round (athlete's choice). 26:30 Box step ups, push ups, front squat, double unders 4:03 Push press, front squat, push ups, double unders, box step ups 4:29 Front squat, push ups, double unders, box step ups, push press 4:08 Double unders, push press, box step ups, front squat, push ups 4:50 Push presses were the toughest, then front squats. Claw |
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Saturday January 18, 2014
It was a little brisk in the Shed 'o Pain this morning (yes, that's frost/ice on the oly bar...) Some kb swings, lunges, and pass throughs to warmup. 5 front squats at 45, 65, 95, 135, 155 Then watched the Lady Wildcats lose their 44th in a row... Attached Thumbnails Click image for larger version Name: frost on oly.jpg Views: 0 Size: 120.7 KB ID: 13144 |
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1/18 Saturday WOD
6 rounds for time: 6 kettlebell snatch, left arm 6 kettlebell snatch, right arm 6 overhead lunge, left arm 6 overhead lunge, right arm 6 toes-to-bar 6 Turkish Get Up, alt. arms * Every 3 mins run 200 meters 29:30 with 1 pood kettlebell Claw |
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Sunday January 19, 2014
100 20" box overs 100 walking lunges 100 more 20" box overs 24:16 50 20# kbs When I can do 1,000 20" box overs with 500 walking lunges in the middle in under 3 hours I'll know I'm ready for Peru. Not quite there yet... |
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jt.....nice sounding trip....esp. going on the non standard trail part...:D
friday AMRAP in 5 minutes of: 10 Russian KB Swings 10 Cal. Row 94 total Rest 2 minutes.... AMRAP in 5 minutes of: 10 Deadlifts 135 15 Box Jumps w/Step Down 24 86 total Weighted Sit-ups: 3x12 30lb dbell Plank: 3x1min. saturday Zercher Squat: 3RM 255lbs Deadlifts: 8-8-8 225-235-255 SS Step ups: 3x15/s 65lb s/s bar Band Good Mornings: 100 1/2 GHD Sit-ups: 30-20-10 did yard work, built a deck, went and shot skeets and watched the seahawks advance to the super bowl......:pepper: |
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good to see you guys around here. I have been out with bronchitis. fortunately or not I am also doing the Whole Life Challenge. Sticking to the food rules is not problemmatic----actually I am doing some research and learning more about Paleo and low glycemic eating.
I have substituted yoga for the WOD's. sort of the best, I can do or could think of. Anyone hear about the Crossfit competitor who cracked his spine? The story on CNN was not specific. |
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[QUOTE=Pat Quigley;1215316]Anyone hear about the Crossfit competitor who cracked his spine? The story on CNN was not specific.[/QUOTE]
Pat, you must not be on Facebook. It is all over social media. Terrible accident. The press is calling it a "CrossFit accident" and CFHQ is going crazy trying to explain it was not CF-sanctioned event like the Games. Sad, sad story. 1/20 WOD A. 3 Position Power Clean, 6 sets, rest 1-2min 95-125-135-135-135-140 Barely getting 135 and 140 up from high hang. + 3 rounds of: 400m Row and/or 40cal AD 15 H.R. Pushups 20 Box Step ups 24/20" 15 Push Press 95/65 50 Double Unders rest 5:00 Note: increase pace every set (aka, 80%, 90%, 100%) 15:57 of work time. Splits about 5, 5:15+, 5:30+ Last week we did a WOD with sets of 15 push presses @ 95 and my ROM was pretty poor on them, so I focused on doing these one at a time and properly. Unable to get a full set of 15 done but pleased with form. Push presses by far the hardest movement. Double unders in sets of 20-30, just too tired to go 50 straight. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/12055903376/[/url] Claw |
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Monday January 20, 2014
Goblet squat mobility work. Deadlifts (to 50% of pre-injury weight) [url]http://www.coachseye.com/klGg[/url] 2.1 miles on the treadmill, gaining 600 vertical feet. 10 T2B (nearly every vertebrae adjusted on the first one!) 10 burpees (which were much worse than the 2.1 miles on the treadmill). |
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Bench Press: 3RM football bar 192.5
4 rounds for time of: 20 3 Board Close Grip Bench 95 lbs 12 Toe Touches 4:29 Flat Bench Rear Delt.: 100 (2.5 plates) saw my physio and got ims'd.....hip and back moving much better this morning |
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1/21 WOD
A1. Close Grip Bench Press, 30X1, 4-5 reps, 4 sets, rest 1:00 A2. Mixed Grip Strict Pullups, tough set, 4 sets, rest 2:00 (alt grip per set) 95/8; 115/10; 135/7; 135/7 + AMRAP 17:00 10x 10m Shuttle Run 3 Wall Walks 30 Medball V-Twists 8 rounds + 11 We seem to have entered a phase of long grinder WODs. Nothing fun about wall walks and medball V-twists. Special thanks to Coach Tom for shouting out "10 minutes left." Might as well have shouted "this will never end and you will spend the rest of your life doing this." Claw |
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Ten minutes left = This Will Never End!!!! Good one.
Tuesday January 21, 2014 Goblet squat warmup Bergener warmup with 2# dumbells Bergener warmup with 45# bar Snatch practice to 115# Squat clean and jerk practice to 115# Press and Pull, For Time 25 dumbbell presses each hand at 20# 25 lat pulldowns to waist 40# 20 dumbbell presses each hand at 25# 20 lat pulldowns to waist 50# 15 dumbbell presses each hand at 30# 15 lat pulldowns to waist at 60# 10 dumbbell presses each hand at 35# 10 lat pulldowns to waist at 70# (timer manlfunctioned, but these were unbroken except for moving between exercises. There was a big puddle of sweat and my heart rate still hasn't recovered). |
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[B]18 Jan:[/B]
5 Burpees (Yay! Burpees!) [B]19 Jan:[/B] 55 Burpees (Yay! Burpees!) [B]20 Jan:[/B] 30 Burpees (Yay! Burpees!) [B]21 Jan: WU:[/B] .3333333mi run 100 SUs 10 leg swings 10 Air Squats 10 Push Ups 10 Burpees (Yay! Burpees!) 10 Hip openers 10 Pull Ups 10 Burpees (Yay! Burpees!) 10 Hip closers 10 sit ups 10 Burpees (Yay! Burpees!) 10 27# Presses 11 Dus (with 2-3 SUs in between) [B]WOD:[/B] Open 11.2 with HR Push Ups 15 Min AMRAP: 9 155# DLs 12 HR Push Ups 15 24" Box Jumps 4 rounds + 8 DLs + 2 HR Push Ups [I]I did 5 rounds in 1 Apr 11. I don't feel I worked as hard as back then, but it wasn't HR Push Ups & I had to keep track of my rounds, which lost time. Also, I stepped down from the box. That slowed me also.[/I] |
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[QUOTE=Pat Quigley;1215316]good to see you guys around here. I have been out with bronchitis. fortunately or not I am also doing the Whole Life Challenge. Sticking to the food rules is not problemmatic----actually I am doing some research and learning more about Paleo and low glycemic eating.
[/QUOTE] Pat - since diabetes runs in my family, I have tried to "eat healthy" over the years (zone diet kind of approach). When my wife had to go gluten-free two years ago, I decided to cut out the gluten too and to start low glycemic eating. It has worked well for me; my A1c (marker for sugar attached to red blood cells and one of the indicators of future diabetes risk) dropped from 5.7 last year to 5.3 this year. 1/20 WU: 1 mi dog walk; pistol practice; dynamic stretching; pullups X5X6; press 45 X10/ 60, 75 X5 Lift: Press 75, 90 X12/ 95 X 9, 5 reps WOD: 3 RFT - 25# KB swings X20/ 6 pull-ups 4:12 Cash out: 25# KB swings X20; Burgner warmup; 20:00 bike trainer 1/21 WU: Row 800m; dynamic stretching; pull-ups X4X6; deadlift 45 X10/ 75, 90, 115 X5 Lift: Deadlift 120, 135, 145 X12 Assist: 45# front squats X10 Cash out: 4 rounds - 25# seated KB twists X10/ 25# KB swings X20 |
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5 rounds for reps of:
30s on/30s off Lateral Wallballs 20lb ball Ring Rows Goblet Squats 20 kg kb Russian KB Swings 20 kg kb 327 total reps Dimel Deads: 3x15 135lbs was gassed from the above Plank on elbows: 1min.-1min.-1min. (chain) 5/8" chain...got the full 1 minute for each Decline Weighted Sit-ups: 1x max reps 10 w/20 lb dbell and got some great news .....squamish b.c. (the town i live in) was named the best place to mountain bike in canada....which now fully validates the 20 plus years i have donated of my time to creating this mountain biking mecca :broc: |
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Wednesday January 22, 2014
8 Fahrenheit Five laps of Hogsback Lane in an hour. Total elevation gain 872 feet. When I can do 15 laps on three consecutive days I'll be ready for Peru. [url]http://www.mapmyrun.com/view_workout?w=468496099[/url] |
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Alden thanks for the feedback. first day back at the gym. Very light. Long warm up, static and dynamic stretching. 3X10 BP w. 135, 3X 5 Front Squat w. 135, 3X5 BS w. 135. More stretching on roller. Somehow pulled a back muscle playing w. 2.5 y.o. grandson. This is more painful than expected.
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ah pat.....those dang 2 1/2 year old grandkids eh? :D hope you get better soon. those pulled back things are never comfortable.
last nite 10 rounds 300m row 1 minute rest 19:34 (33 year old firebreather buddy texted me afterward that his time was 19:14. so i asked him how he felt beating an old man by only :20 seconds :rofl:) 150 red band chest pull apts 100 s/s bar standing obliques |
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Thursday January 23, 2014
7F, -10F with wind chill, driving snow, ice everywhere. REST DAY (rowing and Oly lifting on tap tomorrow at 1513) |
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