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20 routes on climbing wall: Red, Blue and Dyno#2 IC.
55:00

23 pull-ups (100 pull-up challenge)
23 Dips

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Warmup#3: 3 rounds of:
1st= 20 Air Squats, 2nd=work on dbl unders, 3rd=20 assisted one-legged squat:16”chair
1st=10 Towel Pull-ups, 2nd=10 knees to elbows, 3rd=5 Wall Climbs
1st=5 bench Press115 lb, 2nd=5 bench Press120 lb, 3rd=5 bench Press125 lb.
1st=5 Shoulder press, 65lb.,2nd=5 split jerk, 75lb.,3rd 5 Thruster, 65lb.
1st= 5 Deadlift, 115 lb., 2nd= 5 push press, 75lb., 3rd 5 cleans, 65lbs.

AMRAP in 15 minutes of:
15 [B]try to get [/B]chest to bar pull-ups
30 sec. Ring L-sit hold (wasn't quite a L) 3 rounds

24 pull-ups (100 pull-up challenge)
24 dips

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25 pull-ups (100 pull-up challenge)
25 dips

Clean & Jerk
75-85-95-105-115-115-115
Tried 3 attempts at 120-not today.

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Nice job on the clean and jerk. Are you doing the full squat clean or more of a power clean? I can't do a full squat clean. I feel like my body just doesn't bend that way. Probably a flexibility issue. Keep up the good work!

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Crossfit Youngstown

Girls Gone Wild
75lb. Clean & Jerk, 10 reps
Double Unders, 50 reps
Sit-ups, 50 reps
45 lb. Thruster, 21 reps
Pull-ups, 21 reps
75lb. Clean & Jerk, 10 reps 14:27

26 pull-ups (100 pull-up challenge)
26 dips

[B]Tim:[/B]We did Clean and Jerk today. Joe taught about a quarter squat. He said I was squating to far, I had to correct. One of the Crossfit videos shows a full squat however. The only way I can get a full squat is to widen my legs during the "stomp" part of the clean, toes slightly out. I start with my feet about shoulder width apart and widen them by 6" or more for each foot. I can get a good squat sometimes using that method. Hope that helps.
Funny related story-See workout 2/3/11 (I should have called them "Cleans" not "power cleans"). On one attempt it spit me out like Anal Clenching Adventures at the New. We were doing a full squat on these. While sliding across the floor on my butt, I thought about that climb.

Re: The Barn
 

Warmup #1: 3 rounds of:
140 Single Unders (1st round only), work on dbl unders next 2 rounds
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups; 1 set toes to wall, unassisted. 2 sets heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb
[B]Note: Did 3 double unders in a row for the first time.[/B]

WOD from 2/14 modified: 5 rounds of:
5 Deadlifts, 5 Cleans, 5 Push Presses, 5 Squats
75-80-85-90-95

26 pull-ups (100 pull-up challenge) 26 dips

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Warmup#2: 3 rounds of: [B]Modified[/B]
2nd= 10 Box Jumps, 20”, 3rd=10 Box Jumps,24”
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.

Annie
50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups w/AbMat 21:04

[B]On 8/13/10 I did a modified version:Annie(modified)
50-40-30-20-10 sit-ups,alternating with:
100 each single unders, alt. footstep, jump3 explode(1 minute),single unders, alt. footsteps 12:50[/B]
Was able to the workout w/o modification (it took longer, however). Measureable improvement!

28 pull-ups (100 pull-up challenge) 28 dips

Note:yesterday should have been 27 pull-ups-copied and paste but forgot to change the number.

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Friday: rest

Saturday:
20 routes on climbing wall:Blue and Dyno#2 IC. 55:00
Wore a purple Mytho on my right foot, a brown one on the left. I need shoes!

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Sunday: Rest

Monday:
29 Pull-ups 29 Dips

5 rounds for time of:
[B]35[/B] lb. weight overhead walking lunges, 50'
21 Burpees 31:58

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Crossfit Youngstown

Warm-up; jump rope, arm swings, leg swings, lunges

Back Squat:
Got to 195, PR from 130

5 rounds for time of:
90lb. Front Squat, 5 reps
Pull-ups, 10 reps 9:04

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30 Pull-ups 30 Dips

Kelly, modified. 5 rounds for time of:
Run 400 meters
30 Box Jump, [B]20"[/B] box
30 Wall shots-[B]15[/B] lb. ball 44:56

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31 Pull-ups 31 Dips

For Time:
[B]Run[/B] 1K (.62 miles)
[B]20[/B] lb. Dumbell Snatch, 50 reps
[B]Run[/B] 750m (.466 miles)
[B]20[/B] lb. Dumbell Snatch, 35 reps
[B]Run[/B] 500m (.3107 miles)
[B]20[/B] lb. Dumbell Snatch, 20 reps

:pepper: Treadmill has worked for 2 days in a row now!

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32 Pull-ups 32 Dips
[B]Note: Left elbow (after almost a year) is feeling better![/B]

Back Squat 3-3-3-3-3 reps
150-155-160-165-170

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33 Pull-ups 33 Dips

21-15-9 reps for time of:
Sumo Deadlift high pull, 50 lb.
Overhead Squat, 50 lb. 8:53
Need practice on overhead squat-only able to squat about 1/2 way down.

Treadmill run of 1.5 miles in 12:47

[B]Yesterday I started the block diet recommended by Crossfit.[/B]

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"[B]Yesterday I started the block diet recommended by Crossfit."[/B]

I wondered when diet would get your attention. Watch out now. Getting your diet dialed in takes some work, but the pay off is huge.

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20 routes on climbing wall: Red, Blue and Dyno#2 IC.
51:00

3 sets of 1 lap (up and back) on the crackboard. Tried out the [B]"Brodie Mits"[/B] for the first time. They worked great.

Cut a piece of 1" PVC pipe and practiced a few Overhead Squats. This will take some practice to get right.

Felt shaky at the start of todays workout. I had more than usual energy at the end. I think it's going to take my body a while to get use to this new diet. I eat more than I use to at breakfast and lunch, but less than I use to at supper and after supper.

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Crossfit Youngstown

Warm-up; jump rope, arm swings, leg swings, lunges

Grace
85 lb. Clean and Jerk, 30 reps 6:20

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34 Pull-ups 34 Dips

3 rounds for time of:
Run 400 meters (1/4 mile)
[B]55[/B] lb. Squat Snatch, 15 reps
9 assisted Handstand Push-ups 19:59

Reading "Managing the Zone" by Dr. Barry Sears

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20 routes on climbing wall: Red, Blue and Dyno#2 IC.
41:19

3 sets of 1 lap (up and back) on the crackboard.

Run 1.5 miles in 12:25

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35 Pull-ups 35 Dips

Tried to do some handstands w/0 assistance. Key word tried.

5 rounds for time of:
75lb. Back Squat, 20 reps
5 Wall Climbs 23:47

Saw a flock of Robins, several Crows and 2 Killdeer in the field behind "The Barn". Maybe spring is close?

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35 Pull-ups 35 Dips

Shoulder Press
3-3-3-3-3-3-3
65-70-75-80-85 1 rep-85-90 0 rep, 90 2 rep, 90 0 rep

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Warmup#3: 3 rounds of:
1st= 20 Air Squats, 2nd=work on dbl unders, 3rd=20 assisted one-legged squat:16”chair
1st=10 Towel Pull-ups, 2nd=10 knees to elbows, 3rd=5 Wall Climbs
1st=5 bench Press115 lb, 2nd=5 bench Press120 lb, 3rd=5 bench Press125 lb.
1st=5 Shoulder press, 65lb.,2nd=5 split jerk, 75lb.,3rd 5 Thruster, 65lb.
1st= 5 Deadlift, 115 lb., 2nd= 5 push press, 75lb., 3rd 5 cleans, 65lbs.

4 rounds for time of:
[B]7 pull-ups
7 dips[/B]
[B]135lb.[/B] Deadlift, 15 reps
Walking Lunge, 30 steps 20:12

Re: The Barn
 

20 routes on climbing wall: Red, Blue and Dyno#2 IC.
42:02

3 sets of 1 lap (up and back) on the crackboard.

Run 1.5 miles in 12:19

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Tuesday-rest day

Wednesday: Crossfit Youngstown
Warm-up; jump rope, arm swings, leg swings, lunges
Practice thrusters w/PVC

21-15-9 of:
55 Thrusters
Burpees

Rest until 10 min. from start of workout. [B](No rest for me!) 11:27[/B]

12-9-6 of:
85lb. Thrusters
Burpee Wall Overs 16:10
Total time: 27:37

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Warmup: 3 rounds of:
1st=140 Single Unders, work on dbl unders next 2 rounds
50 Situps, 2nd=25 wheel, 3rd=25 bench
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb., 2nd & 3rd= 35 lb.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
9 minutes: 44 total
Same w/ dips; 6 minutes + 4: 24 total

Joe Hardy, Head Trainer @ Crossfit Youngstown, got third place at the Arnold Crossfit Games in Columbus. Kristin got 4th place in team. [B]Great Job to both!!![/B]

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37 pull-ups and 37 dips (3/5/11 should have been 36-copied and paste-forgot to change 35 to 36)

1 rep of the following:
Bench Press- 115-120-125-130-135
Shoulder Press- 85-90
Push Press- 95-100
Push Jerk- 105

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Saturday:Helped Joe move to new gym. Got plenty of exercise moving things around. Did not feel like working out when I got home.

Picked-up a pair of Mad Rock climbing shoes ($60.00) at Outdoor Recreational Equipment- a couple blocks from the new Crossfit location.

Sunday: 38 pull-ups and 38 dips

For time:
Run 1 mile
100 Sit-ups
100 [B]Supermans[/B]
Run 1 mile 26:15

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Monday-Rest


Tuesday-got a call from Joe about half way to gym-class canceled.

20 routes on climbing wall: Red, Blue and Dyno#2 IC.
52:41

3 sets of 1 lap (up and back) on the crackboard. 2nd set with toes in crack-2, 1/2 laps needed.

Tried out my new Mad Rock shoes; kind of "clunky" but was able to do all my routes. Had to take them off twice, hopefully my feet will get use to them.

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39 pull-ups

7 rounds for time of:
10 Wallball shots, [B]22[/B] lb. ball
10 [B]Dips[/B] 25:52

Feel terrible;cold or flu coming on.

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40 pull-ups and 40 dips

Overhead squat 1-1-1-1-1 reps: 45-50-55-60-65
Front squat 1-1-1-1-1 reps: 70-80-85-90-95
Back squat 1-1-1-1-1 reps:165-165-170-175-180
Try to increase the load on each of the fifteen sets.

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Sick: scratchy throat, sinuses plugged, weak

Same Saturday

Sunday: Feeling better: walked a couple miles. Did a few double unders and ground to overhead lifts. Still a little stuffy; feeling about 70%. Tommorrow is going to hurt!

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Crossfit Youngstown

Warm-up

Crossfit Games Week 1 workout:
AMRAP in ten minutes of:
30 Double Unders
15 Power snatches @ 75lbs.
2 rounds + 30 DU + 4 snatches

41 Pullups, no Dips (rings aren't up yet).

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20 routes on climbing wall: Blue and Dyno#2 IC.

Climbed with Jeff Barney today. Great to climb with him again! He is able to make the Colorado trip; going to fly out.

I finally got word the Galileos shipped (ordered on 2/8). I hope I picked the right size...

Ordered all new dogbones for my draws and 4 new live wires yesterday.

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Warm-up:
Practiced Muscle-ups and Double Unders

Started muscle-ups from a kneeling position, slowly increasing height of the rock rings until the rings were 6'1 1/2" from the floor. Did 5 single reps from the highest position. I was getting an assist by jumping to start the muscle-up. False grip is essential. Alot of progress today.

Also did my first chest to bar pull-ups.

Practiced doing DU in a row. PR=7 in a row.

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, [B]35 lbs[/B]
40 Pull-ups
30 [B]Assisted[/B] Handstand push-ups 33:40

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Warm-up:
5 sets of 1 assisted Muscle-up; rock rings 6' 1 1/2" from the floor, jump from floor assist
Double Unders; [B]PR of 19 in a row[/B],
Headstands; held one for 40 seconds,
Handstands; maybe held one for a fraction of a second
Handstand push-ups; 1-1.5-1-2:pepper: my first heel to wall!!!!!
Chest to bar pull-ups 3-2

5 rounds for time of:
15 Medicine Ball Cleans, [B]22[/B] lb. ball
15 wall ball Shots, [B]22[/B] lb. ball 14:44

42 Pullups, 42 Dips.

Galileos came in today. After waiting over 5 weeks they are to small.

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Warm-up:
50 Single Unders
Floor assisted Muscle-up; rock rings 6' 3" from the floor 1-1,6'4" from floor 1
Double Unders in a row; 6-2-2-4-9-18
Headstand; 60 seconds,
Handstands; held one for 1 second
Handstand push-ups; 1-1-2-1
Chest to bar pull-ups 5

21-15-9 reps for time of:
135 lb. Deadlift
45 lb. Overhead Squat 17:22

43 Pullups, 43 Dips.

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44 Pullups, 44 Dips.

Abbate:
Run 1 mile
[B]90[/B] lb. Clean & Jerk, 21 reps
Run 1/2 mile 9800 meters)
[B]90[/B] lb. Clean & Jerk, 21 reps
Run 1 mile 41:27

Re: The Barn
 

20 routes on climbing wall: Red, Blue and Dyno#2 IC.
45:08

3 sets of 1 lap (up and back) on the crackboard including 2 half laps w/toes in crack-1 half lap w/o falls.

Run 1.5 miles in 12:29

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Warm-up:
100 Single Unders
Double Unders in a row; 2-3-18-5-20
Headstand; 60 seconds,
Handstands; held 4 each for 1 second, held 1 for 2 seconds
Handstand push-ups; 3-2

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips 43:45

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Rest Day

Week 1 results of Crossfit games:

1 point for each rep

AMRAP in ten minutes of:
30 Double Unders
15 Power snatches @ 75lbs.
2 rounds + 30 DU + 4 snatches

45 points (or reps) x 2 rounds = 90 + 30 + 4=124 points
Finished 216 out of 289 in world for Masters age 50-54