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Cliff - It actually was the County office building! Much bigger than the Sheriff's Office! Have fun!!
[B]WU:[/B] 400m run 100+ SUs 10 leg Swings (Each leg, both directions) 30 sec fingertip plank progressions 10 push ups 5, 4, 3, 2, 1 pull ups Burgener Warm up [B]WOD:[/B] 3 rounds for time: 10 back squat (115/75) 9 power clean 8 front squat 7 power snatch 6 overhead squat 5 summo deadlift high pull 4 squat clean 3 thruster 2 squat snatch 1 strict press Scaled to 100# 30:45 [I]My Snatch @ 115# wasn't good. I wanted to at lest do 100#. The temptation was to do the back squats straight through - not a good Idea! I took breaks as needed, though doing the squats without dropping helped. I was the slowest on the board, but not by much! The neat thing was this guy doing deadlifts came over to me while I was practicing snatches and asked what I was doing. He thought it was an impressive lift! I was ONLY snatching 95#! I figure not bad for an old guy!!:D[/I] |
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Thursday September 4, 2014
Was supposed to be a rest day but I felt good so I went to the gym and did deadlifts. 10x135 5x225 3x295 1x345 1x395 1x425 1x445 10x295 unbroken |
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Nice Deads JT!!
[B]WU:[/B] 400m run 100+ SUs 10 Leg swings (Each Leg, Both directions) 10 Air squats 30 sec fingertip plank progression hold 10 Push Ups 10 AbMat sit ups 10 bar taps (~1 foot above my reach) 2 35# box walks (~40ft each way, each hand) 10 45# Presses [B]WOD:[/B] ‘Chelsea’ Every Minute on to Minute for 30 Minutes 5 pullups 10 pushups 15 air squats I did only ~16 Min, 1st 3 rounds Rx remaining 13: 3 Pull Ups 5 Push Ups 8 Air Squats [I]This was a tough WOD. I was able to do 5 rounds of Cindy in ~5 min, But I was feeling my knee from yesterday. I was running late for a meeting, so I figured it was best to cut this one short. WHEN will I learn NOT to let work interfere with CrossFit!!:ranting2:[/I] |
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@Bill, yes work should not interfere with training.
Friday September 5, 2014 Warmup Snatch Practice 5 for 5 at 75 5 for 5 at 105 5 for 5 at 135 4 for 5 at 155 1 for 1 at 165 Mental state (hot, sweaty, not very angry) and yesterday's deadlifts really affected today's lifts. C&J practice on tap tomorrow at RCW. Will be squatting on sunday at the SoP. |
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back after a few lost days due to a head cold. My 3 year old grandson, who is in residence with his mother, goes to preschool and brings home colds, etc. regularly.
Wendler DL 5X270. 3X300, 1X335 (5R). Called it a day. |
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JT - Agreed!! :D
Pat - Hope you're feeling better! My wife has been suffering from a cold and allergies for weeks! :( [B]WU:[/B] 400m run 100+ SUs 10 Leg Swings (Both Legs, Each direction) 10 Air Squats 30 sec fingertip plank progression 10 Push Ups 10 bar taps 10 Hollow rocks 10 45# Presses 10 45# OHS [B]WOD:[/B] 20 min heavy deadlifts Try to find a 3-5 rep max 135# x 5, 225 x 5, 315# x 3 Got a WICKED buzz afterward! Then 3 rounds for time: 25 double unders 20 ab mat situps 15 wall balls 10 handstand push ups 5 strict pull ups Scaled to SUs, 14# WB [I][B](NOT COOL THAT WE ARE DOWN TO 2 to 3 20# WBs!!)[/B][/I], and belly to wall HSPUs… 10:16 [I]The guy who asked me about the snatches several days ago was at the box. Got to show him some DL stuff. I was able to do the 3 touch & go reps @ 315# which felt good, though the buzz was weird!! I got to do the WOD with 2 other guys! I didn't realize how much I missed that! I was the most scaled and I was the 1st one done! My right knee was talking to me during the Wall Balls. But it was a good WOD! [/I] |
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Saturday September 6, 2014
C&J practice at Rubber City Weightlifting I stank Then did back squats up to 130kg. My 10 year old niece Emma came to the weightlifting club today and had a good time. She said she wants to go back next time. It's amazing how fast she picked up the movements. [url]http://youtu.be/BJe5ZgUG-mU[/url] She also did 20 pullups.... |
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Sunday September 7, 2014
Some stretching and mobility warmup 40 minutes synchronized with Tim's 10k challenge WOD doing walking lunges, then overhead walking lunges jumping cleans jumping squat cleans jumping snatches and doing one front squat every time Tim did front squats. Then finished up with a few heavier front squats up to 205. Having the swing thought of "jump" in my mind when doing the cleans and snatches tended to keep my arms straight longer, rather than having them bend earlier into a reverse curl like they usually do. Might have to do more experimentation at the light weights with the "jump" concept and then try some heavy ones on Friday. |
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9/6
WU: Row 1km; air squats; goblet squats 35#X10 Workout: Deadlifts 75, 95, 115, 135 X12 KB press 25, 35, 45 X10 Overhead press 95 X6 Pull-ups BW X10; +15 X8; +21 X4,4; +24 X3 9/7 WU: Row 1km; t-spine and hip mobility Workout: Squat snatch practice 20, 35, 45, 55 X4 Turkish get-ups 25X10; 35X6 |
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Monday September 8, 2014
Warmup Snatch Practice 5x75 5x105 5x135 5 @ 165 (went oh for five) 1x155 (wanted to end on a hit) Presses 10x155 (had to push press the last 7) 10x145 (had to push press the last 5) 10x115 (had to push press the last 2) 10x75 Need to lose 25 pounds of bodyweight and increase my lift total by 6kg to qualify for 2015 worlds. Or, need to maintain bodyweight and maintain lift total to qualify for 2016 worlds. |
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JT, we are on the same track today.
After warm up and stretching: Wendler 5-3-1 shoulder press. 5X125,3X140,1X155 (3Reps. easy) 3x10 of 2 pood KB swings. 3X10 shoulder press w. 95# + chains. |
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Nice work guys!!
[B]WU:[/B] 400m run 100+ SUs 10 Leg Swings (Each Leg, Both directions) 10 Air Squats 30 Sec Fingertip Plank Progressions 10 Bar Taps 10 Push Ups 5, 4, 3, 2, 1 Pull Ups 10 Abmat Sit Ups 10 45# Presses 10 45# OHS [B]WOD:[/B] For Time: Row 30 Calories 30 over the bar burpees (Yay! Burpees!) 30 hang cleans (135/95) Did 25 Hang Cleans, then the Last 5 were Cleans 17:14 [I]The row and the over the bar burpees (Yay! Burpees!) were the easy part of the WOD. I got them done in under 8 min. The hang cleans went better than I expected. I was able to get a couple of 3 reps in a row and even 4 in a row. But, by the last 5, I just couldn't clean from the hang. So, I finished with cleans from the floor - much easier![/I] |
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Monday September 8, 2014
pm session walked a mile with Sue, then coached the 5:30pm class at CTown. I'd grade myself out at a B- for the class. Did okay with the clock managements and helping the athletes, but gave too much information when people were in the pain cave. There were 18 athletes! 10 minutes of warmup with rowing instruction 10 minutes to warmup to a heavy front squat 5 x E3MOTM, 2 FS as heavy as possible (power cleaned) 5 minutes to clean it up and put it away Helen 3 rounds of 400m run 21kbs 12 pullups |
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Tuesday September 9, 2014
Rest day Walked a half a mile at a very slow pace. I may have to switch over to swimming to accommodate my right hip and lower back...:censored: |
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Time to stop ignoring the blog. Rather than be intimidated by all the catching up I have to do, I'll just start today, except for Pier to Peak.
8/31 Pier to Peak. 2:44:53. Goal achieved! :pepper: 9/10 WOD "Mary" AMRAP 20:00 5 HSPU 10 pistols (alt R/L) 15 pull-ups 7 rounds. Used one pad on HSPU's and green band on pistols. By the end, the pull ups were one at a time. Claw |
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@Claw, congratulations on the pier to peak. Your posts piqued the interest of your peers.
Wednesday September 10, 2014 Another rest day, my back thanked me. Coached rowing for about an hour. Worked with two excellent athletes who are heading to a comp. Each had a significant power leak that was easy to fix. |
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[QUOTE=JT Kalnay;1241737]Your posts piqued the interest of your peers.[/QUOTE]
JT, for the win! Claw |
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Awesome Job on the P-to-P, Claw!!
[B]WU:[/B] 500m row 100+SUs 10 leg Swings (Each leg, both directions) 10 Air Squats 20 sec Fingertip Plank progressions 10 Push Ups 10 45# Presses 10 45# OHS [B]WOD: (At base Globo!)[/B] 5 RFT: 200m run 4 135# Cleans 6 Pull Ups 8 Stinkbug (knees on box) HSPUs 24:18 [I]This was a totally scaled WOD. I could feel my shoulders with this one. I was trying to do 10 rounds, but they shut the track down for Physical Testing. (Such is life in the Base Globo...)[/I] |
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good to see you around Claw. Wish I has taken some time to summer to vacay in Santa Barbara.
Wendler deload for BS 5X195,215,225 3X10 TTB 3X10 BS @185 w. chains. |
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great work as usual guys
welcome back jim great to be back at the box last nite after 6 days of fun in the sun. i am super thankful to my buddy for taking me out with him to where we went. it was a very eye opening experience to be on the water in a small boat like that and to travel where we did. very hard to imagine that from where we were it was almost 1,000 k.m. north of us of nothing. a very amazing province that i live in. last nite a nice welcome home workout Box Squat to Box Jump: 3-3-3-3-3 19" box jumping to a 24" box *stepping down *ues a +3" box and slam feet down to start Tabata Something Else 8 rounds of 20:10 MAG Grip Supine Rows 8 rounds of 20:10 Incline Push-ups 8 rounds of 20:10 Sit-ups 8 rounds of 20:10 Squats 396 reps DB Sit-ups: 3x8 35lb dbell *hook feet Ext. Rot. Band Pulls: 3x20/s single red band |
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Thanks for all the kind welcome back messages!
9/11 WOD A. Overhead Squats, Find heavy 3R 21X1, rest as needed 115 Did several sets at 95. Right knee started tracking in again. These felt awfully heavy this morning so I worked on getting them right. + Complete AFAP: 600m run 60 DU's 50 KBS 1pd/1.5pd 50 SA OH Walking Lunges (25R + 25L) 1p/1.5pd 400m run 40 DU's 30 Burpees 30 TTB 200m run 20 DU's 10 KB Clean to Press (alt) 1pd/1.5pd 10 KB Snatch (alt) 1pd/1.5pd 24:27. Jumped back and forth between 1.5 and 1 pood bells, especially on OH walking lunges. Use 1 pood on clean to press so I didn't have to jerk the bell up. 1.5 on snatches. Sweaty grip has really been a problem lately. I think I'll need to break out some wrist sweat bands. Link to (blurry) whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15208486455/[/url] Claw |
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Thursday September 11, 2014
Warmup Snatch Practice 10 for 10 at 95#, really focusing on knee rebend. 10 for 10 at 135, really focusing on straight arms 2 for 2 at 145, focused on moving fast 1 for 1 at 155, focused on getting low 1 for 1 at 165, focused on getting focused oh for 3 at 175 oh for 1 at 170 30 overhead walking lunges. Need to be able to snatch 190 to have a meaningful chance and performance at worlds. I guess there's going to be a lot of failure between now and then. |
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Awesome work Guys!!
[B]WU:[/B] 400m Run 100+ SUs 10 Leg swings (each leg both directions) 10 Air Squats [B]WOD:[/B] Beginning with the first 300m row, move to the next exercise every 2 min. 0:00 300m row 2:00 max rep power snatch (95/65) 4:00 300m row 6:00 max rep thruster (95/65) 8:00 300m row 10:00 max rep power clean (95/65) 12:00 300m row 14:00 max rep shoulder to overhead (95/65) 16:00 300m row 18:00 max rep front squat (95/65) 20:00 finished Rx 12,16,16,19,20 = 83 [I]Beware any WOD with "rest" in it! The rows took me about 1:30 to 1:40 to complete. At least each lift was easier than the previous one. I was able to do more Shoulder to Overheads by breaking them into subsets of 6, 5, 4, & 4. The front squats in subsets of 7, 6, 5, & 2. I didn't have the highest total, but at least I was able to beat some of the later lift reps on the board! [/I] |
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Friday September 12, 2014
Warmup C&J Practice 10x95 alternating squat cleans, power cleans, split cleans. 10x145 with mostly split cleans 1x165 1x185 1x205 1x225 epic failure at 245... Need to be able to C&J 275 to have a reasonable chance and performance and Worlds. Lots of work to be done. |
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Awesome Job JT! You can do this!!
[B]WU:[/B] 400m run 100+ SUs 10 Leg swings 10 Air Squats 15 sec fingertip Plank progressions 10 Push Ups 10 bar taps 5, 4, 3, 2, 1 Pull Ups 10 AbMat sit ups 10 45# Presses 10 45# OHS [B]WOD:[/B] 2RFT: 20 30" Step Ups 5 Jumping Muscle Ups 30 24" Step Ups 5 Jumping Muscle Ups 40 20" Step Ups 5 Jumping Muscle Ups 18:34 [I]Totally scaled WOD. It was just a matter of keeping on the move. I scaled the jumps to step ups. Though I think, I've got to get back to box jumps. My Muscle Ups still need work! :shrug:[/I] |
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@Bill, thanks, there's a long way to go and a lot of work to be done b/w now and then.
Saturday September 13, 2014 Snatch Practice at Rubber City Weightlifting Lots of drills on knee rebending deadlifts. 5 for 5 at 30kg 5 for 5 at 40kg 3 for 3 at 50kg 3 for 3 at 60kg 1 for 1 at 70kg 1 for 1 at 75kg oh for 5 at 80kg (but I'm pretty pleased with myself for trying 80kg) While missing repeatedly at 80kg the coach was paying close attention and gave me some drills to work on this week. snatch grip deadlifts 10x3 at 80kg 5x3 at 60kg Going to try to walk around the farm this afternoon with my trekking poles. |
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Saturday September 13, 2014 (pm session)
Made it once around the farm with my trekking poles. It was relatively pain-free, and my right leg did not fall asleep. However, my left leg did fall asleep from knee to hip. Weird. |
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Sunday September 14, 2014
Ideal conditions in the SoP this morning. A perfect late autumn day (oh yeah, it's only September 14, still summer technically...) Got to witness the completion of the 10k kb challenge. Tim went from 33:xx on the first WOD to 22:xx today. That's 11 minutes faster, or 33% faster. Amazing results. Congratulations. Some stretching, then alternated walking lunges and bench presses. Got up to 255 on the BP, that was heavy enough. Did 10 kb swings. Tried to take it easy on my back and legs this morning. Will walk another lap around the farm with the trekking poles this afternoon. |
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friday nite
Ankle Weight Box Jumps: 3-3-3-3-3 10 lbs per ankle *stepping down Deadlift: 1RM (bands) 275lbs red bands doubled up 3 rounds of: 20/s DB GHD Oblique Crunch 10 DB GHD Sit-up (3sec. pause) *1min. rest between sets Band Good Mornings: 100 green band saturday 3 rounds for time of: 1000m Row 21 Hollow Rock 12 Goblet Squats 20 kgkb 16:59 Standing Abs: 3x100 large green band *1min. rest between sets sunday 2 hour mountain bike ride with a couple of good friends. all in all a great weekend |
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Sunday September 14, 2014 (pm session)
Once around the farm with my trekking poles, a little more painful that Saturday... Monday September 15, 2014 Warmup Snatch Practice with drills 5x45, coming from the floor to waist via a snatch grip deadlift three times, then back to the low hang once, then snatching it overhead. 5x75, same routine 5x105, from floor to waist via slow chest up deadlift, then back to ground and snatch it 5x135, just from floor, felt pretty good 1x145 just taking it from the floor, felt easy 1x155, felt pretty easy 0 for 3 at 165 (75kg), just couldn't get it back far enough, was missing it out front. |
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[B]9/13 WOD[/B]
“Strength to Give” AMRAP 7:00 10 Hand Release Pushups 5 Box Jumps (24/20) (Mod 18/12) rest 2:00 AMRAP 5:00 10 Deadlifts (185#/115#)(Mod 95#/65#) 5 Pull ups Rest 2:00 AMRAP 3:00 10 Double Unders (Mod 20 singles) 5 Burpees rest 2:00 1:00 Row for Max Calories 320 reps. 8 less than last year which I attribute to a couple flubs on double unders and the crazy heat. [B]9/15 WOD[/B] A. Deadlift, 5 TnG reps, build to a tough weight in 5 sets (15:00 cap) 245. + B. 2 rounds for reps of: 3:00 to complete: 400m Run AMRAP KB snatches (alt arms/5 reps) (1.5 pood) REST 3:00 3:00 to complete 400m Run AMRAP double unders REST 3:00 195 reps. (17 snatches plus 73 double unders plus 18 snatches plus 87 double unders.) Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15246006901/[/url] [B]9/16 WOD[/B] A. Jerk Balance, 3,3,3, rest 1:00 B. Split Jerk, build to a tough single in 10:00 155. Way off my PR, still need to build back strength after Endurance training. + Modified Nate AMRAP 20:00 4 strict pullups 4 HSPU’s (one pad) 12 KBS (2 pood) 10 rounds. Not feeling it this morning, think tomorrow will be a rest day. Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15255507111/[/url] Claw |
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Pin Press: 5RM (MM) 115lbs
*set pin at 1/2 depth Tate Press: 10-10-10 45/55/65 Incline Bamboo Bench: 3x20 w/20kg kb's on red bands only able to get 8/8/5 shoulder was not real happy on any of the lifts Flat Bench Band Pull Aparts: 4x25 red band *face down on bench Supine Ring Rows: 3xRM 15/15/8 *1min. rest between sets DB 1/2 GHD Sit-ups: 3x8 20lb dbell *3sec. hold at bottom |
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@Cliff, those bamboo lifts are brutal (but awesome)!
Tuesday September 16, 2014 Deadlifts to 475. Yoke work to 525. Both 475 and 525 felt heavy today. Go figure... |
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Awesome WODs Guys!!
[B]15 Sept: WU:[/B] 400m run 100+ SUs 10 leg swings (each leg, both directions) 10 Air Squats 15 sec fingertip plank hold 10 Bar Taps 10 push Ups 5, 4, 3, 2, 1, & 5 sec hold 10 hollow rocks Stretching 10 45# Presses 10 45# OHS [B]WOD:[/B] 20 min to find your 1RM OHS 165# PR!!:kicking0::pepper: Then 2014 Masters Qualifier Event 3 3 rounds for time of 50 calorie row 15 handstand pushup 50 double unders Scaled to 3 to 1 SUs & Belly to wall HSPUs 18:46 [I]I started with just the bar & kept on adding 10# bumpers. The good thing was that my knee DID NOT BOTHER ME on the OHS's! :pepper: I actually did 2 @ 165# because I didn't feel the 1st one was deep enough. The Metcon was tougher than it looked. The 50 cal row was the tough part, It took me about 2 pulls per cal. I had at least the fastest scaled time on the board. :D[/I] |
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Just back from a 6 day motorcycle trip in western and southern CO. I lost count of the number of mountain passes we rode over and twisty roads we explored. The aspens are turning and the views are amazing from almost every road. I walked 2 miles every morning and then alternated KB press workouts and pushups/ KB rows before the day's ride. Nothing could make up for the great food and daily happy hour but I hope it mitigated some of the damage. ;)
9/16 WU: Rowed 1km; t-spine and shoulder mobility Workout: KB swings 35# X150 4:58 Farmer's carry 52#/side x70m X2 Turkish get-ups 35#X10/ 45#X2 (first successful TGU with the 45 pounder) :pepper: Clean & jerk 65 X10 |
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@JT the bamboo bench is something i have come to love to hate. weird thing though and it is for any of the bench movments for me. flat bench is no problem but with the incline i think it just puts my shoulder in a weird position and the weight and reps i can do just plunges.
@alden...when i lived in CO. this was my favorite time of year. quite the amazing state you live in. :) last nite at the box on the airdyne. 10 minute max calorie....was just getting going when my coach came by and asked "what? are you just out for a little bike ride in the country?" i asked "what is the goal?" he said "300" now i know i did not just fall of the potatoe truck last week so i did a quick calculation in my head and realized that i was being baited and that there was no way i was going to get 300 calories in 10 minutes. i ended up at 196 calories. i am still feeling it this morning and now i want to go and try to break 200 next time. |
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@Bill, awesome OHS PR. Way more than I can do!
Wednesday September 17, 2014 Warmup C&J practice: 10x95 10x155 3x185 30 overhead walking lunges (these were hard) Going to Akron tomorrow to work with my Oly coach ahead of the comp Sunday in Columbus. |
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just over an episode of bronchitis.
Wendler, deload. BP 5X135,155,185 (10R) Assist: 5X10 Bent rows 5X10 dips (body weight only). |
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Nice Work!!
[B]WU:[/B] 400m run 100+ SUs 10 leg swings (each leg, both directions) 10 Air squats 20 sec fingertip plank hold 10 push ups 10 Bar taps 5, 4, 3, 2, 1 Pull Ups & Pull Up hold 10 AbMat sit Ups 10 45# Presses 10 45# OHS [B]WOD:[/B] 20 min AMRAP: 10 Wall Balls 20# 15 GHD Sit Ups 20 24" Box Jumps 4 rounds + 8 Wall Balls [I]The Wall Balls and the GHD Sit Ups went fast. Box Jumps were the choke point in this WOD. Each round went under 5 min. I was the slowest on the board, but only by 12 reps![/I] DU & Banded KBS (1 Pood & thin Blue band) cashout! |
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@Bill - Awesome job on the OHS PR.
@Cliff- yep, we love it here. Took us a lot longer than expected but we are finally here. :) 9/17 WU: Row 800m; walking lunges X20 yds; deadlifts 50, 65 X5/ 75 X3 Workout: Deadlifts 85, 95 X8/ 100 X12 Toes 2 Bar X10X2 Air split squats X10X2 Suitcase carry 52# X80 yds/ side |
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