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Sunday November 16, 2014
The pond is completely frozen over, on 11-16-14. I don't think I understand global warming.... Some mobility work 2 tgus on each side with 15# knee rebending drills clean practice 3x75 3x95 3x115 3x135 3x165 metcon 10 burpee buy-in (burpees! yay!) 10 rounds of: 3 pullups 5 wbs, 20#, 10' target 10 burpee cash-out (burpees! yay! said no-one ever...) 15:57 |
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[QUOTE=JT Kalnay;1244901]
The pond is completely frozen over, on 11-16-14. I don't think I understand global warming.... [/QUOTE] @JT - Me either. That was my father's ongoing joke. He was a welder and worked outside his whole life. He'd look at the thermometer on the fence, see the sub-freezing temps, shake his head and say, "damn global warming." 11/16 WU: Row 1km; shoulder pre-hab; walking lunges x20 ydsx2 Workout: Deadlifts 45 x5/ 65, 75, 85, 95 x10 Goblet squats 35, 45 x10 KB swings 35 x15x3 Was going to do another set of goblet squats at 52 but my back said "stop." Glad I listened. ;) |
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great work as usual guys!!!!
friday for time: 500m Row 50 Incline Push-ups 500m Row 50 Lateral Wallball 500m Row 50 Sit-ups 500m Row 50 Squats 18:01 3 rounds of: 20 Toe Touches 20 Russian Twists Flat Bench Pull Aparts: 200 Ski Rear Delts: 3min. saturday morning after staying out to late and enjoying 18 year old scotch with the birthday boy Deadlift: 1RM 405 sumo Camber Bar Back Squat: 8-8-8 52-82-102 Band Good Mornings: 100 Hollow Rock: 100 |
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@Alden,
The thing is, I'm in favor of global warming b/c I live in Cleveland! Monday November 17, 2014 Snatch Practice at RCW with Coach Dan Bell 1.5 hours of drills, focused on punching out the arms when the weight flies overhead and, getting the bar from the top of the knee caps to the power position and then using the legs/butt to make the bar fly overhead, so then you can punch it. Practice weight of 45kg now feels like practice weight of 40kg used to. That's a good thing. I feel like I'm a better lifter after today's practice session than when I started, and I feel like I have two of the drills dialed in to where hundreds of reps on each per week will make me an even better lifter. Only 49.8 weeks until the window opens for qualifying for 2016 Worlds.... |
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JT...good on you with an eye to the 2016 worlds......
last nite....first nite on the power lifting program.... Multi Grip: 5-5-5 130-145-165 Ext. Rot. Band Pulls: 3x20/s DB Bench: 8-8-8 30-35-40 *pause at the bottom Skull Crushers: 12-12-12 45-50-55 Flat Bench Rows: 8-8-8 65-75-85 *bench grip Supine MAG Grip Rows: 3x20 (W) 90lbs DB Incline Press: 100 12lb dbell.....shoulder was real cranky by 50 ended up doing set of 10 reps to finish |
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Tuesday November 18, 2014
Rest Day Walked 1.3 miles on treadmill increasing the incline every .1 Held a goblet squat for a while Did 50 knee rebends with an empty bar. Today's walk is the best my back has felt since I injured it on July 8, 2014. Neither leg tingled or fell asleep during the walk. This is very encouraging. |
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last nite
Reverse Hyper: 20-20-20 (warm up) 90 lb Ankle Weight Box Jumps: 3-3-3-3-3 10 lbs per ankle....24"box....the first couple of sets were a little sketchy Box Squat: 1RM 365lbs PR:pepper: 3 rounds of: 1min. Plank *across benches :30. Side Plank *on GHD :30. Side Plank *on GHD |
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Hey guys, good to see everyone is still around. I have not been posting lately. Still doing my Wendler cycles and swimming intervals on at least 2 days per week.
Today was bench day. 5X185,3X210, 1X235 (5R). 5X10 Bent rows w. 185 5X10 Dips. 2X10X135 w. chains, Bench. New owner for Tribal. since I work out off hours, he gave me a key. Cool! |
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@Claw, nice fitness model photos on FB!
Wednesday November 19, 2014 Rowed 1k some mobility work Snatch Practice (the new way, not splitting) 10x45# power position drills 10x45# knee rebending drills 10x75# muscle snatch with a 1/4 OHS 10x105# ms with 1/4 OHS 5x135# ms with 1/4 OHS 1x140 1x145 1x150 1x155 (missed, got it to where it needed to be but didn't get under it) I've been "forced" into the muscle snatch b/c Dan Bell has corrected my bar path and power position so much that the bar is travelling too fast and too close to my body to split snatch at the lighter weights. At the heavier weights the bar is moving slow enough I might have to split at that weight. Will stick with the experiment for another couple months b/c there's still 49 weeks and 4 days until the first qualifier for the 2016 worlds. Presses and Push Presses 10x45 10x75 10x105 5x135 5x155 3x165 3x175 5x155 Did some coaching on the snatch for one of the trainers. |
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Great work, everyone.
@Pat - Good to see you back. 11/17 WU: Row 1km; shoulder pre-hab; pull-ups x10 Workout: Overhead press 45, 55, 70 x5/ 75, 85 x8/ 90 x11 Weighted pull-ups (+18) x 10, 7, 8 KB press 35 x10x3 Cashout: KB swings 35x17x3 11/18 No workout. Life and work got in the way. 11/19 WU: Row 1km; shoulder prehab; walking lunges BW, +10, +21 x20 yds; pull-ups 12, 8, 6, 6 Workout: Split squats BW, +15, 18, 21 x5/ +24, 27, 30 x8 Goblet squats 35, 45, 52 x10 Cashout: KB swings 35 x55 |
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great to see you are still around and being active pat
last nite......legs were thrased by the time i got out of the gym warm up: Russina KB Swings: 10-10-10-10-10 16kg-20-24-24-32 Lateral Squat: 4x20/s *band X'd around knees red band....did not think these were doing much till i got home had dinner and then tried walking Reverse Hyper: 3x20 *strap 90 lbs Sled: 800m (light-mod) 45lbs Belt Box Squat: 20-20-20 45lbs Ankle Weight Knee Ext.: 200 5 lbs per ankle 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Toe Touches Russian Twists |
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Been a while again since I logged my WOD’s.
11/9 Saturday WOD Involved 20 mins. of running, goblet squats, kettlebell swings, burpees, and a bunch of T2B’s. 11/10 workout at SBAC 5 mins max double unders. 273. PR! AMRAP 10: 2 TGU’s 10 swings. 6 rounds + 2 TGU's at 1.5 pood. The TGU's took 90+ percent of the time. Really worked on control the whole way up and the whole way down. 11/11 WOD A. “Badger” 3 Rounds For Time 30 Squat Cleans (95#/65#) 30 Pull Ups 800 M Run 35:50. Something about a long sucky WOD seems right for Veteran's Day. 11/12 WOD A1. Snatch Grip Dead Lift, (30X2), 5-7 reps, 5 sets @60 sec rest 135 then 155. Had to use wraps to hang on to bar at 155. A2. KB Clean & Press, 5 reps each arm, 5 sets @60 sec rest 1 pood then 1.25 pood (20 kg.) B. Tabata Hollow C. 10 Min Max Double Unders (pace accordingly) 400. Just barely hit that last one. Got to 399 at 9:50. 11/13 WOD A. In 20 Minutes Find: 1RM TGU 2 pood each hand, nearly accomplished 80# with right hand but failed on the descent. & 1RM Weighted Pull Up 44#. So, so close to getting chin over bar at 50#. B. Build Your Best 500 M Row 250 M Row x 2 @ 3-4 Min Rest 48.5 + 50.1 = 1:38.6. Worked out at 11:30 AM. 11/15 Saturday WOD Two AMRAP 6’s with 4:00 rest in between. One involved running, T2B’s, and something else; the other involved med ball cleans, sit ups, and V-twists. 11/19 WOD A. 1 Hang Power Snatch to 1 Hang Squat Snatch to 1 Overhead Squat, 8 sets, @90 sec rest. 75 and 85. Squat snatches really hard this morning. I experimented with hanging out in the bottom of the OHS and found it to be good. B. 800 M Run Time Trial 3:00. C. KickFit Abs ™ 1 Min Max Sit Ups 1 Min Hollow Hold 1 Min Max V-twists (no ball) 1 Min Max Sit Ups First round of sit ups in low 30’s, second round in low 20’s. 11/20 WOD A. Max Unbroken Dead Hang Pull Ups, 3 sets, @90 sec rest 8-6-6 B. EMOM 8: 3 Pocket Hang Power Cleans (3-5 reps per minute) 1) Low Hang 2) Mid Hang 3) High Hang — Athlete will perform 1 Power Clean in each of the above positions to equal 1 rep 95#. Grip was the limiting factor. C. 1 Round For Time 3 Rounds Cindy (5 Pull Ups, 10 Push Ups, 15 Squats) 5 Parallette Passthroughs 3 Rounds Cindy 5 Paralette Passthroughs 3 Rounds of Cindy 10:12. Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15216136194/[/url] Claw |
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@claw, I threw up a little in my mouth when I read 275 dubs...
Thursday November 20, 2014 Rowed 1k some mobility work C&J practice 20 knee rebends and punches 7x95# 6x135# 5x165# 1x185 1x195 1x205 1x215 1x225 1x230 1x235 (miss) Squats OHS 3-3-3 45, 95, 125 Front Squat 3-3-3 155-185-205 That's a pretty deep hole I dug today. Tomorrow is deadlifts and little squats off the jerk blocks and maybe some jerks from the blocks. Saturday is swimming. Might need to get mentally irregular and try a 135# OHS at the SoP on sunday! |
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you have been busy jim....keep up the great work
last nite Floor Press: 1RM 210lbs Ext. Rot. Band Pulls: 4x20/s Bow Bar 1-1/2 Rep: 8-8-8 62-82-92 DB Rollbacks: 8-8-8-8 15-20-25-25 DB Tri Ext.: 10-10-10 15-20-25 Incline Push-ups: 100 had to take a couple of breaks *no rest/pause Flat Bench Ski Band Pull Overs: 3min. *review movement with me first Seated MAG Grip Rows: 10-10-10 (M) 95lbs Ring Rows: 100 Sit-ups: 3x8 35lb dbell |
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Friday November 21, 2014
Rowed 1k very leisurely. Deadlifts 10x45 3x135 2x225 1x315 1x405 1x500 (PR) 1x405 10x315 [url]https://www.coachseye.com/v/0IxG?utm...hared_email4-1[/url] Farmers Carries with progressively heavier bumper plates then kettlebells up to 72#. Rowed 1k very leisurely. |
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Saturday November 22, 2014
Swam 900 yards in 23:27. That pace would get me under the time cap of 2 hours for an Ironman. I'm happy with that. We'll see how my arms feel tomorrow.... Might go out in the barn later and do some knee rebending drills and punch drills with both snatch grip and C&J grip. |
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11/22
WU: Row 1km; shoulder pre-hab; pull-ups x5 Workout: 3 RFT Pull-ups x8 KB press 25x20 Row 500m KB swings 35 x20 14:48 |
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Sunday November 23, 2014
Walked for 40 minutes on the sometimes muddy trails at the farm. Was still feeling the swim from Saturday and the 500 pound deadlift from Friday. Technique Practice (all done with 31#, tens on the 11# training bar) 50 knee rebends with snatch grip 50 knee rebends with clean grip 25 muscle snatches from the power position 25 jerks from the rack Coached the kids for a few hours during "Sunday Ninja Camp". The video is on FB. |
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nice work as always JT and everybody else
friday nite Kneeling Box Jumps: 1-1-1-1-1 these were a challenge just to get to the floor let alone to a box :) Back Squat: 5-5-5+ 245,265,285 --tweaked something in my groin area on the last lift of the last set....bumbled through rest of work out *adding 5# from Oct. 29th 2014 Speed Pulls: 8x1 (minis) 185lbs *on 3/4 mat Wide Stance SS Good Mornings: 6-6-6 85-95-105 GH Raise: 3x5 Deficit Double KB Sumo Deads: 3x20 skipped Walking Lunge: 200m (vest) no vest GHD Oblique Twist: 4x20/s (band) red band *vest if possible 50 45 Degree Oblique Crunch 50 45 Degree Oblique Crunch saturday.....rest day....groin felt tweaky but better sunday.....bench press morning to determine opener for next sunday's "squamish crossfit inventational" powerlifting comp....which i think means 15 of us are getting together to go through the proceedures of an actual comp.... monday/tuesday off to the city for 2 days of head office meetings and no work outs.....just recovery..... |
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11/22 Saturday WOD
Teamed with Augie on "CPC Elders" Involved rowing, wall balls, kettlebell swings, burpees, and running. 11/24 WOD A. Tabata MB V-Twists Started at 20 and kept 20 up. B. 1 Month to Xmas Eve Chipper 50 Wall Balls (20#/14#) 40 Double Unders (2 shots at unbroken, then start counting to 40) 30 T2B 20 Burpees 10 Wall Walks 200 M Farmer's Carry 15:25. Double under sets of a little over 20, then about 8, then counted through to 40. Used 1.5 pood kettlebells for Farmer's Carry. Slowest in class. Yep, I was "that guy." Link to whitboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15870249202/[/url] Claw |
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Monday November 24, 2014
Snatch Practice I stank. Maybe the 500# deadlift, the swimming, and the walking took more out of me than I realized. Back Squat Technique Instruction Worked on perfecting back squat technique, with an empty bar. Doing one perfectly with the empty bar was about as hard as doing one "my way" at 300#... We are certainly in the "two steps back" phase right now. But that's okay, because there's still 48+ weeks until the first qualifier for the 2016 World Championships. |
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Tuesday November 25, 2014
Rest Day, I feel like crap. |
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11/25 WOD
A. Rear Foot Elevated Split Squat, 5-7 reps each leg, 6 sets @2 Min 25, 30, 1 pood, 40 lbs. B. 5 Rounds For Time 10 SFG KB Swings 8 Push Presses with perfect form (115#/75#) 6 Bar Over Burpees 200 M Run 2 Min Rest 18:20 @ 95# barbell. For the life of me could not keep accurate count on the burpees. (“Does the rep end on the jump or on the clap? I started on the left side so I should end on the right side. I think I missed a rep last round, so I’ll make it up here.”) Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15259675883/[/url] Claw |
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[QUOTE=JT Kalnay;1245332]
Rest Day, I feel like crap.[/QUOTE] @JT - Good. That's the proof you needed a rest day. 11/25 WU: Row 1km; walking lunges X20 yds x2; pull-ups 5, 8 Workout: Deadlifts 50, 65, 75 x5/ 90, 100 x6/ 110 x16 Goblet squats 35, 45, 52 x10 KB swings 35 x65 Missed a couple of days. My mother-in-law died unexpectedly so I have been busy with other things. She was a great lady and Janice and I will miss her a lot. At 86 years young, she was always up for an adventure or a road trip so she was a large part of our lives. We saw lots of festivals and the state in the last four years. She could also drink a margarita or mojito faster than any other human I know and then ask for another with a sweet smile. Here's to you, Joyce... |
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Sorry for your loss Alden.
Wednesday November 26, 2014 Mobility Work Snatch Practice trying to learn to squat snatch [url]https://www.coachseye.com/v/tBv2?utm...hared_email4-1[/url] |
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Thursday November 27, 2014
Some mobility and TGUs to warm up, then.... Squat Day OHS 3-3-3 increasing weight to failure Front Squat 3-3-3 increasing weight to failure Back squat, 20x135, OMG... "Is that turkey I smell cooking?" "No, it's my posterior chain frying!" |
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back at it last nite after a couple of days meetings......
have a gym invintational powerlifting comp sunday. went in sunday and figured out my opener for bench will be 205 last nite got my opener for back squat at 315 given a tweaky groin problem and then 405 for my dead lift no idea what to expect other than as this is a gym comp it should be fairly laid back and what i think the coach is doing is running it like an actual comp to give all of us some experience for when we do a real comp in febuary looking forward to it....... |
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Nice job on getting ready for the powerlifting meet
Friday November 18, 2014 Some mobility work. Got stuck in a goblet squat. Strict Presses up to 175# (PR) Push Presses, 3x185, 20x115 Swung the kettlebell 130 times in 8 minutes. Various weights, 15#, 20#, 35# (the 35 was heavy). |
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Sorry for your loss Alden. In "de-load" week. Have strung together some combo exercises to pass the time.
Today I did Wittman: 7RFT: 15 box jumps, 15 kb swings, 15 power cleans. Scale: box step ups vs. jump. 24:00. Monday onto the next Wendler cycle. Enjoy the holiday. |
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alden....sorry about your loss....it is never easy and even worse when it is someone close to you
last nite....easy nite russian kb swing 10-10-10-10-10 16-20-24-32-32 max height box jump 37" 3 x 20 90lb ghd legs 30 hollow rock strech and mobility work weigh in later today.....dog walk and trying to stay warm -13 C...... keep up the great work guys..... |
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Saturday November 29, 2014
Good to have Jeff visit the SoP this morning. Thanks for the Chair Yoga idea! Good warmup and mobility work. Snatch Practice (all squat or power/muscle snatches, no splits, trying to learn to do it right and really pull myself under the bar) 5x11# 5x31# 5x45# 5x75# 5x95# (went 4 for 5 squat snatching, 95# was a squat snatch PR) 5x115# (went 2 for 5 squat snatching, 115# is a new squat snatch PR) 5x135 (went 4 for 5 muscle/power snatching into a 4" squat, no split) 2x145 (1 for 2) 3x155 (2 for 3, one was a press out) 3x115 (these felt easy) |
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Sunday November 30th, 2014
60F at noon. Split and stacked several tons of wood. Ouch-man. |
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ahhhh yes the joy's of splitting firewood eh? JT.... i still have about a cord left to do and have been putting it off for way to long.....certainly worth the effort when it is cold outside and you are curled up next to a nice warm fire though
yesterday....first Power Liftinging comp...13 of us from the gym 5 guys 8 girls....our coach went all out with judges, platers and even a light box.....pretty cool intoduction to the sport..... back squat 350 (took it easy due to tweaky groin) bench press 230 (finally back to p.r. pre shoulder surgery....2 years later) dead lift 445 (15 lb p.r. :pepper: ) total 1025.....i think i may just enjoy this sport.....then watch the Grey Cup with some friends....very good close game that came down to the final play....just the way it should |
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last nite
long slow 5000m row 24:45 just needed to get moving again |
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@Cliff, yes it was a really fun Grey Cup game, especially the second half. I felt so bad for the punt returner who thought he'd won the biggest game on the biggest stage with a spectacular run, only to have it called back on that penalty.
Nice job on the Powerlifting Comp, comps are good for PRs, as you discovered with that 15# PR!!! Tuesday Dec 2, 2014 Mobility Clean and Jerk Practice 5-5-5-5-5-1-1-1-1 95, 125, 155, 185, 215, 220, 225 (missed jerk), 230 (missed jerk), 235 (missed clean) Front Squats 3-3-3-3-3-3-1-1 95, 125, 155, 185, 215, 225, 235 |
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thanks JT.....i told my coach tonite he may have created an obsessed monster on his hands....he just smiled.... :D i think i am really going to enjoy the training for powerlifting
if i were #44 on hamilton i would have been looking for a different flight home that's for sure.......if that play stood banks would have gone down in grey cup history for sure for a run like that...i sure felt bad for him.... tonite double russian k.b. swings x 10 8-12-16-20 k.g. lateral squat red band....3 x 20 saftey squat bar later box step over 3 x 20 16" box sweatt shrugs 3 x 10 95lbs shrugs 3 x 10 95 lbs ghd lateral oblique crunch 2 x 20 |
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Wednesday December 3, 2014
REST DAY Feeling very worked after back to back oly and squat days, which followed splitting wood on sunday, and snatch practice on Saturday, and and and Rest is Training Too |
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It's been a while guys!!
Great stuff guys!! [B]17 Nov:[/B] 1 push up stand up 2 push ups stand up 3 push ups stand up 4 push ups stand up 5 push ups stand up 6 push ups stand up 7 push ups stand up 8 push ups stand up 9 push ups stand up 10 push ups stand up 2:53 [I]This killed my shoulders!![/I] [B]1 Dec:[/B] 1 Mi run 10:54 (16+ rounds in the gym BB court) 2 RFT: 25 Wall Balls 25 GHD Sit Ups 9:55 [B]3 Dec: WU:[/B] 400m run 100+SUs 10 leg swings 10 Push ups 10 45# Push Press 10 45# OHS [B]WOD:[/B] Diane 21-15-9 225 DL HSPUs [I](Belly to wall, Not full depth)[/I] 9:22 [I]1:06 slower than last attempt. I tried to do it in subsets of 7,6,5,3 & 6,5,4 & 3 sets of 3. Easier said than done! This wasn't bad considering I've been off due to traveling & thanksgiving! [/I] |
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welcome back bill...dang life getting in the way of working out eh?
JT....funny for me how long it took to figure out the rest day portion of things. last nite Multi Grip: 5-3-RM (1 or more) 147.5-167.5-187.5 (3 reps) add 2.5# from Nov. 12 2014 Ext. Rot. Band Pulls: 4x20/s 1-1/2 Rep Bench: 8-8-8 95-105-115 Seated MAG Grip Rows: 3x8 (W) 95lbs Skull Crushers: 10-10-10 55-60-65 my shoulder really does not like these *behind the head Tri Kickbacks: 8-8-8 12-15-20 Flat Bench Rear Delt.: 3x12 10 lb Front Raise: 3x12 10lbs each hand |
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Thursday December 4, 2014
1 mile walk in the late fall sun. 20 foot sled pull, for time, 12 minutes, 2 seconds (see attached photo of sled) Full size photo available on Facebook. |
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