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Bill... Nice job on the C&J
Cliff ... Yuck needles in the foot :yikes: gives me the willies.. I've gotten my knees injected with synvisc, hurt like a b$&@h... Hope it heals you up Great work everyone THURSDAY– AUGUST 22, 2013 Strength High Hang Snatch (Power Position)- 10 x 3 @ 50%. Working at 115 wore me out WOD 5 RFT: 10:55 Thrusters x 8 @ 135 200 Meter Run I feel this one, I need to stop setting up so far in the back, I probably added added a good two min dodging everyone else's thrusters.... |
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Thursday August 23, 2013
Why can't every day be like 8/23/13? Did one hour of mobility, stretching, and warming up. Then got one hour of USAW coaching on the snatch in a 1:4 setting. For the first time ever I felt the "flip" from the power position to overhead. When that bar gets weightless and flips and you jump under it feels like cheating and magic and power and like being young and strong and useful all at once. Then had a 1:3 deadlift clinic with Julie Foucher. Revelations and records were involved! [url]http://jtkalnaynovels.wordpress.com/...s-not-a-squat/[/url] Coaching and technique, get some! |
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[B]NICE WORK EVERYONE!![/B]
08.22.13 Wendler 5/3/1 Month 7/Week 1 Squat Day WARMUP OHS w/Oly bar SQUAT 5x185 5x215 7x245 ACCESSORY Box jumps Incline leg raises Bicycles |
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8/23 WOD
"Sharknado" 1000m Row then 3 rounds of: 15 Thrusters (95/65) 15 Toes-to-bar 15:43. This really needs to be renamed "OhMyEffingGod-nado." It looked hard on the board and it was. ROM on both thrusters and T2B a little janky, although I focused on good depth for the thrusters. All sets of everything were 5 max, and by the end we were talking 2's. I was slowest among everybody but I got it done. This was choosing the wrench in a big way. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9575852885/[/url] Claw |
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FRIDAY– AUGUST 23, 2013
WOD 10 RFT: 14:57 Burpees x 10 25 Yard Forward Sled Drag @ 90 25 Yard backpedal Sled Drag @ 90 Evil :eek: |
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Michael, my last synvisc injections came after I worked with a terrible crossfit coach. I haven't needed an injection for the last 4 years with a better coach.
WOD 3RFT 50 DU or Jumps w. knees raised 20 Overhead lunges w. 115 # 25 Burpees Scale: 65 # bar 24:37. |
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[QUOTE=Pat Quigley;1189196]Michael, my last synvisc injections came after I worked with a terrible crossfit coach. I haven't needed an injection for the last 4 years with a .[/QUOTE]
Hey Pat Amazing isn't it... My last injection was over two years ago ....and six month ago when pain came on big time, prompted my change to crossfit form the garbage I was doing before. I did a ton of research as there are over 20 boxes with in range .... Finally chose Crossfit Ripped based on the coaching and am I glad I'll cut to the chase, after years of pain and hobbling..... A few months of lifting heavy and proper mobility and stretching .... I'm again leaping up stairs three at a time, 30 inch box jumps are a warm up, I can lunge and Bulgarian squat with 50-70# KBs or 155 on the bar and I'm back to the strength and conditioning I haven't seen in over twenty year( and improving daily) Yes .... Proper coaching makes all the difference |
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Friday August 24, 2013
Long work day. Rest from exercise. Saturday August 25, 2013 86F, 62% humidity (yeah it's hot & humid) 50 burpee buy-in 10 rounds of: 15 wbs, 10 double unders. 37:42 (7:21 to finish the burpees). I have an LSD session scheduled for this evening, 5 laps around the farm. Then deadlift and snatch practice. |
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SATURDAY– AUGUST 24, 2013
Strength 15 Minutes to Find Heaviest Back Squat. Kept it to twofers at 335... My back is still a bit out of whack and didn't want to go heavy WOD “Kelly”. OK coach really! This was just pure mean after heavy squats. Lol 5 RFT: 36:14 400 Meter Run 30 Box Jumps @ 24 30 Wall Balls @ 20 |
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/warm up with the usual arm winding, twirling, hip spinning, etc., Then frankenstein walks, rdc, scorpions, etc.
Strength training: after warm up for 3 sets of 5 presses, negatives W. 135 for a few reps and sets (not to exceed 50%) WOD: 10 minute AMRAP 10 KB w. 60# 10 DU and jumps 7.5 or 8.5 rounds complete. Just got stupid somewhere thru and lost count. I felt ok with this when a guy half my age reported the same confusion. |
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[QUOTE=Pat Quigley;1189429]/
7.5 or 8.5 rounds complete. Just got stupid somewhere thru and lost count. I felt ok with this when a guy half my age reported the same confusion.[/QUOTE] :D. Ok I'm not the only one.... I've resorted to making little hash marks on the floor with chalk. |
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re: chalk hash marks on the floor....
yesterday I used the kids little plastic horses to count rounds. I set them up on my box and put one in a hat after each round. It was both pleasing and sad to see the little horsies disappear. Sunday August 25, 2013 (early morning session) 2012 CrossFit Friendship Master's Challenge Skill Ladder Y = completed F = tried and failed DNA = did not attempt Y 1 minute goblet squat, 53# Y 30 second front plank Y 30 second left plank Y 30 second right plank Y 30 second bar hang F 30 second handstand hold against wall (wasn't able to kick up onto wall) F 30 dubs (only got 16) Y 44# TGU (did two) Y 3 dead hang pullups Y 2 kipping ring dips Y 5 one arm kb-ohs, 44# F 2 skin the cats (forgot to try these) S 5 pistols (scaled to 24" box) F 1 20’ rope climb (no rope available) DNA 3 hspu DNA 5 yard handstand walk Y 10 second l-sit DNA 1 muscle up It was early morning, and I forgot to set my equipment up properly before the attempts. So I was rushing to raise/lower rings. I bought a rope for the barn but forgot to put it up. Will try this again next weekend (and every weekend until the October comp) to find my goats (it won't be a difficult search, they've been the same for years) and work on them. I really liked the idea of doing pistol progressions to a box. Each week/month you lower the box a little until you don't need it at all. |
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Sunday August 25, 2013
Eight reasons to train. [url]http://jtkalnaynovels.wordpress.com/2013/08/25/dear-crossfit-eight-reasons-to-train/[/url] |
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Hey JT... Love the little horsy idea.... Maybe I'll get ten little airline sized vodka bottles and down one after each round :D ( ill replace the vodka with water just to get a rise out of everyone at my box):evilsmile
MONDAY– AUGUST 26, 2013 Strength 15 Minutes To Fine Heaviest Bench Press Rep stopped at 315 as my shoulder was killing me....it's always something! WOD 5 Rounds: 16:16 5 Hang Power Clean and jerk (from just above knee) @ 60% 1RM. Kept it to 135 due to shoulder 400 Meter Run |
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8/24 WOD
Four rounds for time: Teams of two split the work 400M run (both run) 20 front squats (135/95) 30 push ups 40 Med ball sit ups 22:something I think; with Augie. A little worried about the 135 front squats but we decided to do them anyway. My sets were 10, 10, 5-5. Pushups 15 straight through, all partner med ball sit ups straight through except when the slippery ball slipped out of my hands. Augie thanked me for going slow on the runs for him. No problem, I went slow just for you. *Ironic wink* 8/25 workout @ Bacara 10 handstand push ups 10 double unders 8 handstand push ups 20 double unders 6 handstand push ups 30 double unders 4 handstand push ups 40 double unders 2 handstand push ups 50 double unders 13:00 Spent probably half the time on the sets of 8 and 6 HSPU's. No mat except I could not get the last 4 on the round of 6 so I had to grab a mat, but I ditched it for last two rounds. D/u's only went OK. Strung 30 straight on round of 50 for my longest string. Claw |
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Crossfit total.
BS 405 OHP 205 DL 405 (f. 505 twice)(got that wt. 2X this year so I did not do any wt. in between). 1015. |
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@Pat, is that 505 a world record for 60+
@CrossFit retweeted one of my tweets. My blog had a lot of hits today... Monday August 26, noon session running warmup 600m run (2:57, "ran" the whole way) 2 minutes ME pushups: 30 20 minutes to find 1RM C&J 235 (couldn't clean 245, legs were tired from running, shoulders were tired from yesterday's presses) The Incredible Hulk 20 minutes, AMRAP 5 DL 95# 5 Hang Power Clean 95# 5 front squat 95# 5 push press 95# 5 back squat 95# 156 reps (could not have possibly done one more rep). Tomorrow will be a rest day... |
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Great work everyone! Back from two weeks of camping in southern CO. We alternated hiking and mountain bike riding each day. Great break from work and my back feels better than it has in quite a while. Guess it is time to start deadlifting again and tweak it. :rofl:
8/26 WU: Row 1000m; straddle hops; air squats Lift: Shoulder press 45 X10/ 60, 75, 90, 105. 120 X5 Assist: Shoulder press 75 X2X10 Pull-ups X2X6 |
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8/26 WOD
A. Push Press, 15:00 to work up to a 3RM in 5 sets 135 (failed at 145, 1 only) B. EMOTM, 8:00, 5 Hang Power Snatch 75, last set 80 + 6 rounds for reps per movement: :30 max single/double unders :30 rest :30 no pushup burpees (jump on to plate) :30 rest 255. Not really happy with this number. Burpees were 10-12 per interval, double unders were upper-20’s to mid-30’s per interval. Lots of misses. Going into the WOD I know I had done 30 HSPU’s yesterday so I was not surprised my push presses were only so-so. I forgot that this was my 4th consecutive workout, so I was not at my freshest. Plan for rest of week leading up to Pier to Peak is to rest Tuesday, WOD Wednesday and Thursday, then rest until Sunday. Lots of stretching and rolling out in the meantime. Big class this morning, link to fuzzy picture of whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9598254471/[/url] Claw |
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08.26.13
Wendler 5/3/1 Month 7/Week 2 Shoulder Press Day WARMUP Shoulder and Behind Neck Presses w/Oly bar SHOULDER PRESS 3x100 3x115 6x130 ACCESSORY Overhead Walks 35# k-bell ea. arm 2x70 yards Janda Crunches with 15# dumbell extended overhead |
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michael....great work on that bench press....and yes it is always something that is sore now a day's eh?
pat great job on the total jt once again very well said....you certainly have a way with words weekend off.....gym was closed for a power lifting cert so we were on our own.....dirt bike cruise with a buddy on his 1980 175 yamaha bike...was really only ment for one and not 2 people but it sure was fun anyways..stupid but fun.....had a challenging game of minature golf and killed an 18 year old bottle of single malt scotch with a couple of close friends for my 52nd birthday saturday nite monday back at the gym bow bar 1 RM box squat to a 16"box 294 lbs....foot was not real happy by the end -2" box squats 94 lbs 2 x 20 these were horrible by the end saftey squat bar seated good mornings 8-8-8 110-120-130 farmers bar dimel dead lifts 50 lbs per side x 100 45 degree oblique twists on the ghd thing 3 x 50 14lb med ball |
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@Cliff, thanks. You and over 47 millions readers agree...
[url]http://www.jtkalnay.com/[/url] The Flats is the book @CrossFit tweeted about: [url]http://www.amazon.com/jt-kalnay/e/B004XW2KOA/ref=ntt_dp_epwbk_0[/url] Tuesday August 27, 2013 Rest Day Already had my second nap, and there is a third on the horizon. Will do the deadlift technique sessin this evening but won't actually lift anything heavier than a medicine ball. |
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8/27
WU: Row 1000m; air squats Lift: Deadlift 45 X10/ 60, 75, 90, 100, 115 X5/ 130 X12 Assist: Deadlift 75 X2X10; Toes 2 Bar X3X10 |
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Thanks Cliff.... Sounds like you had a great weekend!!! I'm one year and one week behind you, 51 for me this weekend, probably just have dinner with my wife as we are going to Toronto in two weeks and I will let lose up there:kicking0::kicking0::kicking0: may even have a beer or nintyfive:D
JT ... read some of your blog posts.... Great stuff!!! Keep on linking us to them. Pat... I want to be like you when I grow up :). Awesome! TUESDAY– AUGUST 27, 2013 Strength 10 sets @ 70%: Snatch Grip Dead to Hang Power Snatch (Position #1) to 2 OH Squats WOD For Time: 8:22 60 Dubs 50 Pull Ups 40 KB swings @ 70 30 Pistols ( scaled to KB lunges @35s) 20 Box Jumps @ 24 My conditioning is really improving!!! I flew through this and except for the dubs and pull-ups( to adjust my grip) strung everything together.... No rest at all between exercises ..... Almost bought the farm on my first box jump... Didn't realize how jellofied my legs were and missed it completely. By the time I scraped my shins off the box I was recovered enough to nail all 20! |
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After about 24 hrs of driving (22 there & back to and from Parris Island to pick up one of the newest Marines!) it was back to the Box!
[B]WU:[/B] 400m run 50 SUs [B]WOD:[/B] find 1 RM HBBS 255# [B]Buyout:[/B] 3RFT: 250m row 10 Pull Ups 15 Air Squats 7:14 [B]Round 2 (at Base Globo): WU:[/B] .333333mi run 100 SUs 10 DUs 20 GHD sit ups 10 back extensions [B]WOD:[/B] HBBS 5X5 75% 1RM 190# [I]Tried 275#, But I could FEEL being off! Had to bail even though I tried lifting it while the guys were yelling at me to bail!! The rowing went fast but I kept getting stuck in transition. I did the Pull ups in a couple of subsets each round. Had a good transition into the last round of air squats. I was the last of 4, but the spread was 5+ min to my 7:14. Finished the strenght portion at the base globo. Not a back WOD.[/I] |
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@Michael, thanks.
Wednesday August 28, 2013 Today's WOD at Ctown was a total sh*t storm. [url]http://jtkalnaynovels.wordpress.com/2013/08/28/dear-crossfit-expectations-and-turning-off-the-brain/[/url] Bottom line, some pretty sexy (for me) snatch (165) and deadlift (455) numbers. And, people were actually able to swim in the puddle of sweat I produced. I'm not sure why they wanted to? Maybe b/c "it was there". But it was gross... |
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WEDNESDAY– AUGUST 28, 2013
WOD #1 10 Rounds 100 Meter Shuttle Sprints 30 Seconds To Complete as Many 100 Meters As Possible 45 sec Rest Between Bewteen Rounds WOD #2 10 Rounds 30 Seconds To Complete As Many Burpees As Possible 45 sec Rest Between Rounds WOD #3 10 Rounds 30 Seconds To Complete As Many Sit Ups As Possible 45 sec Rest Between Rounds No rest between WODs 1,2&3 |
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[QUOTE=Bill Hoogsteden;1190214]After about 24 hrs of driving (22 there & back to and from Parris Island to pick up one of the newest Marines!) it was back to the Box!
[/I][/QUOTE] Bill H - Congratulations on having a new Marine in the family. My son and older daughter decided to follow in Dad's footsteps so we have three. My younger daughter joined the Army just because she could. :) 8/28 WU: 1 mile dog walk Row 1200m Workout: Rowing intervals - 1:00 minute hard, 2:00 minutes recover X5 Cashout: Row 500m Shoulder and t-spine mobility |
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Alden - That's awesome! Ben follows two of his older brothers!
[B]WU: In the base Globo:[/B] .5555556mi run 100 SUs 10 push ups 2 min on Jacobs Ladder 10 Leg Swings (each leg) 10 Air Squats 10 24" Box jumps 10 45# Presses [B]WOD:[/B] Elizabeth 21-15-9 100# Squat Cleans dips 7:18 for 1st round + 9 Squat cleans [I]D@mn watch timer got switched off!! Completed the WOD as brutal at it was. I was tight during the squats. Could feel my legs and the tightness due to not working out! Elizabeth is one Nasty Girl!![/I] |
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THURSDAY– AUGUST 29, 2013
Strength 15 Minutes To Find Heaviest Thruster Rep. Called it quits at 225 WOD For Time. @ 17:20 d@mn forearm pain added about 3-4 min onto my time, got to lay off Kipling pull-ups for a while! 50-40-30-20-10 Push Ups Pull Ups Jumping Squats |
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great work as usual guys!!!
michael....you were totaly right on the needles in the foot thing....oh and have a blast in TO. i have some fond foggy memories from there. yesterday's 5 needles in the were not fun. especially when the Dr. could not get the 2nd one into where she had to. in an attempt to chear me up (i think) she said that my ankle had worse arthritis than some of her 70 year old women she see's. today it is stiffer and sorer than before.....so i hope that means it is working... tuesday at the gym for time 3-6-9-12-15 95 lb bent row 6-12-18-24-30 20 kg kb 16" box goblet squat 6:07 single arm delt raise 3 x 8 tried at 5 lbs but both shoulders were unhappy so dropped to 2 1/2's 1/2 ghd sit ups 12-12-12 15lb-20lb-25 lb |
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8/29 WOD
A. Sumo Deadlift, 21X1, 3-4 reps, 5 sets, 3:00 rest 185-215-235-255-255 First time I've done deadlifts in months. 255 was plenty challenging so I stopped there. + 4:00 to complete: 400m run AMRAP 20 Mountain Climbers 10 KB SDLHP 83 reps with 2 pood kettlebell. Rest 2:00 4:00 to complete: 400m Run AMRAP Burpee Box Jump (step down) 17 to 24" box. rest 2:00 4:00 to complete: 400m run AMRAP 20 Mountain Climbers 10 KB SDLHP 80. The 2 pood SDHP's kicked my butt. My slow running did not help my scores on any of these. My legs started swelling badly two days ago from the poison oak. I went in to my drug pusher (aka M.D.) this morning after the WOD for some steroids. Gotta get that inflammation down before P2P! No more WOD's until P2P on Sunday. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9622233457/[/url] Claw |
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Way to go guys!!
[B]WU: (at the Base Globo)[/B] .333333mi run 100 SUs 10 DUs/30 SUs interspersed 10 Push Ups 10 Leg Swings (both legs) 2 min on Jacobs Ladder [B]WOD:[/B] Annie 150 SUs 50 Sit ups 120 SUs 40 Sit Ups 90 SUs 30 Sit Ups 60 SUs 20 Sit Ups 30 SUs 10 Sit ups 8:37 [I]This was about 1:30 slower than my last attempt (6 Nov 12). Couldn't keep the SUs together in single sets. Don't feel that bad about this WOD. [/I] |
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Thursday August 29, 2013
1 hour USAW class on the first part of the clean. 1 hour one-on-one with Julie working air squat and OHS. Doubled my PR OHS. (double PVC is still PVC... ;)) [url]http://jtkalnaynovels.wordpress.com/2013/08/30/dear-crossfit-technique-and-second-chances/[/url] |
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FRIDAY– AUGUST 30, 2013
WOD 3 Rounds Each For Time: 22:20 400 Meter Run 20 T-2-B 200 Meter Run 10 T-2-B 100 Meter Run 5 T-2-B Full Recovery Between Rounds Subed out toes to rings, as my forearm is killing me.... Neutral grip on the rings feels much better.... A lot harder than doing T-2-B |
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tried to find how I did on Linda when I started crossfit close to five years ago.
It was a nightmare back then. I just remember starting out under prescribed wieghts and then starting to strip off plates round by round. Did it at my local globo at the time and I kept hoping that someone would commondeer some of my equiptment so I could take more rest! Linda 1RFT 10-9-8-7-6-5-4-3-2-1 DL @1.5 BW BP @1.0 BW Cl @ .75 BW Scale: 255 DL, 155 BP, 135 CL. 18:31. |
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Friday August 30, 2013
A total sh*tstorm at the box... Warmup: Row 500m, 5 med ball cleans, 5 kb swings Row 250m, 5 med ball cleans, 5 kb swings (Was supposed to be a partner wod, but there were an odd number of people and no-one picked the old guy. For some reason this got me yelled at by the coach {who apparently didn't realize that 11/2 leaves a remainder of 1!} So we were off on the wrong foot) 10 minutes to find 1RM thruster. 155, huge PR for me, in part b/c of how the USAW coaches have taught me to use my hamstrings and hips better. Apparently hitting a PR isn't good enough though. Second wrong foot in under 15 minutes. 16 minutes, EMOM odd minutes, 3x95# thruster even minutes, 3 muscle ups (or 6 CtB + 3 HR pushups) All the bar space was full, so I went to rings. While doing the C2B I tried go get a muscle up. Third wrong foot, scorn, wrath, unintelligible instruction, I got ****ed and turned my ears off. Found a bar on a back squat rack for the rest of the rounds. 5 minutes rest (steam coming off my head from WOD and from still being angry. For some reason my button just got pushed. It wasn't pretty). THEN, Diane (which I scaled to 155 and pushups off an 18" box. 9:42. I couldn't move for 5 minutes after finishing. I was sitting on the box and sweat was running off me like there was a faucet on. It was gross. There was so much sweat it pooled and started to flow in a little river into another where a guy was putting away his stuff. Apparently this grossed out a couple of the other people in the box, who put the cherry and whipped cream on top of the sh*t sundae that was today. Maybe it's a good thing that I'm going to Canada for a week and will have a week off from the box... |
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JT.... Sounds like it was one of those days.... I hate it when that happens
Hey I'm headed to Toronto next week for a week... Got two boxes I'm going to check out.... And plan on eating like a pig!!! SATURDAY– AUGUST 31, 2013 Good Mornings 5 x 8-12 @ Weight Moderate Enugh To Execute Perfect Technique WOD Strongman “Big Mike”. In honor of my bday:D 4 Rounds For Time: Tire Flips. 550# Backward Sled Drag 250 Stone Carry 150 All x 50 Feet (20 Yards) Post .... Front squats. 8,8,8,5,5,5,3,3,3. 225 is all I had in me after the tire! |
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happy bday michael.....great wod.....enjoy eating in toronto.....make sure you get some potine with pulled pork or brisket.....really good the morning after a late nite out.....
JT....i had one of those days just yesterday....i feel for you..... friday at the box 4 round for time 5 135lb zerker squat 10 24 kg kb swing 30 situps 6:53 roman chair press 8-8-8 25-30-30 50 toe touches today....team of 3 all working at the same time 2 "resting" 1 working 500m row (everybody) 75 burpie box jump 20" over (hold hollow rock for rest) 75 foot ball bar 75lb bench press (just hold bar up in lock out for rest) 75 ring rows (hold in arms extended for rest) 500 m row(everybody) 19:32 ankly has loosed up amazingly well :) |
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Saturday, August 31, 2013
Incredible day "on the erg" with Erin Cafaro, two time Olympic Gold Medalist. [url]http://jtkalnaynovels.wordpress.com/2013/08/31/dear-crossfit-on-the-erg-with-erin-cafaro-two-time-olympic-gold-medalist/[/url] 2 killer Wods 32 Tabata Intervals 8 with damper at 5 8 with damper at 10 8 with damper at 1 8 with damper at 3 For first of each 8 had to produce watts that matched your body weight. For each successive rep had to increase watts by 10% By the end of this wod (A) you are gassed and (B) you understand the damper. 20 minutes, EMOM even minutes, row 200m odd minutes, 3 front squats I highly recommend Erin as a teacher. |
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