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Re: The Barn
Sunday September 9, 2012
Mobility work from foundations and mobilitywod Cindy, 11 rounds Practiced C&J up to 195#. Am going to do some running metcon this afternoon. |
Re: The Barn
Monday September 10, 2012
Mobility work warmup Low bar back squats skill and strength practice Work Capacity Wod 5 rounds of: 10 back squats, 7 burpee box jumps 13:11 |
Re: The Barn
Roller- clfs, quads, back/shoulders, hip
WU #7: 9 Forward Rolls, 9 Backward Rolls 12 Rev Wrist Curls @ 10lb. dumbbells 20 Rock Ring Rows, 10 jerk, 75lb. 10 Sumo Deadlift Highpull, 75lbs. 10 Towel Pull-ups, 10 TGU, 20 lb. 5 bouldering routes Skill: MU= 5 total for September HSPU=10 + 5 in Skill= 15 total for September WOD: For time: Run 1600m 150 DU 50 Burpees Run 800m 100 DU 35 Burpees Run 400m 50 DU 20 Burpees 47:37 15 min. Stretching |
Re: The Barn
Roller- clfs, quads, back/shoulders, hip
WU #8: BOSU C 5 bouldering routes 5/8 WOD: Front Squat 2-2-2-2-2-2-2 95-115-135-150-160-145-135 15 min. Stretching |
Re: The Barn
Hinckley w/ Rick and Ed; Hinckley Crack area and 3 Bannana routes. Fair to good conditions.
Later: Bike 18 miles with Sandy |
Re: The Barn
Roller- clfs, quads, back/shoulders, hip
WU #9: Rock Ring 10 min. workout 3 laps on Crackboard Skill: MU= 5 total for September HSPU=15 + [B]49 in WOD[/B](all kipping)= 64 total for September WOD: "The Seven" 7 rounds for time of: 7 HSPU 135 lb. Thruster, 7 reps; [B]85 lb.[/B] 7 K-2-E 245 lb. Deadlift, 7 reps; [B]190 lb.[/B] 7 Burpees 7 KBS, 2 pood; [B]1.5 pood[/B] 7 Pull-ups 1:17:36 15 min. Stretching |
Re: The Barn
Monday September 17, 2012
Welcome to the thread Eric. Welcome back Jeff. I am back from the Great White North. rode bike to CTown CrossFit. warmup: 3x: 25 dubs, 10 push ups, 10 PVC OHS 15 minutes to find 1RM snatch: 145 (did it both regular and split) could have gone heavier but ran out of time Then...... (drumroll.......) Helen (Tim, now I understand your moniker for this workout!) 16:40 RX rode my bike home. Norm: The 7 sounds like it reaches the 7th inner ring of HELL!:smiley_ev |
Re: The Barn
Tuesday September 18, 2012
Supervised warmup: pushups, squats, KTE WOD: "Smash" 20 minute cap, 3 rounds, FT 7 squat clean thrusters (125#) 50 dubs 7 burpee box jumps (18") After the 3 rounds, 20 strict pullups. I made 2 rounds plus 7 squat clean thrusters.... |
Re: The Barn
Saturday-Monday, Red River with Ed
Did some Trad for the first time in a long time 5.7 - 5.8 Redpoint (Sport): Lip Service 11.c. Been thinking about this one for a month A variety of other great routes. I followed Ed up the classic "Autumn" at Long's Wall-then the rain hit. JT; "Seven" was brutal, over an hour! |
Re: The Barn
Here is a youtube of the skill ladder for the senior comp in columbus.
[url]http://www.youtube.com/watch?v=X5pgoLR1hKA&feature=g%E2%80%90all%E2%80%90u[/url] |
Re: The Barn
Norm,
This link provides the context for the skill ladder in my previous post. It's from a master's comp being held in Columbus in October. I entered in the 50+ category, primarily to find weaknesses, which I have already found a few just by trying the skills ladder! [url]http://www.friendshipcrossfit.com/FCF_Masters_2012.html[/url] |
Re: The Barn
Thursday September 20, 2012
[B]Master's Comp Skills Ladder Exploration and Practice [/B]Here is the link to the comp: [url]http://www.friendshipcrossfit.com/FCF_Masters_2012.html[/url] Today's Practice: (one minute on, one minute to move to next station) Round One Goblet Squat, 53#, 1 minute, yes, 1 point 20 second bar hang, yes, 2 points (was able to hang on for over 40 seconds) 30 second front plank, yes, 1 point 30 second right plank, yes, 1 point 30 second left plank, yes, 1 point 30 second handstand, yes, 1 point (nearly rotated back, need to find the right distance to have my hands away from the wall) 30 double unders, no, 23, (would have been eliminated here) TGU, 53#, yes, 2 points (did one on each side) 3 strict pullups, yes, 2 points (did six) 2 strict ring dips, yes, 2 points (did four) 5 one arm KB OHS 44#, no, epic fail, not even close stopped here (five minute rest) Round Two Goblet Squat, 53#, 1 minute, yes, 1 point 20 second bar hang, yes, 1 point 30 second front plank, yes, 1 point 30 second right plank, yes, 1 point 30 second left plank, yes, 1 point 30 second handstand, yes, 1 point (same balance issue) 30 double unders, no, 29, (would have been eliminated here) TGU, 53#, yes, 2 points (did one on each side) 3 strict pullups, yes, 2 points (did six) 2 strict ring dips, yes, 2 points (did four) 5 one arm KB OHS 10#, (Rx is 44#), yes stopped here (will try skin the cats at my barn) So, I think I ought to consider skipping the dubs (unless I get a lot better and can guarantee I'll get 30) and skip the KB OHS, b/c I think I can get the skin the cats, maybe two or three times in a minute. Will keep practicing. If I can get the dubs, then I'll skip the one arm KB OHS and the pistols, because I think I could get the rope climb twice. Finished off with a 1000m row in 5:02 |
Re: The Barn
Yesterday: Climb at Hinckley with Rick: Hinckley Crack Area, Banana Routes and Dunes. Best conditions in a long time, 40% Humidity.
JT, Comp looks awesome. I'll have to try the workout in my barn. Thanks for the info. |
Re: The Barn
Yes conditions would have been ideal for climbing yesterday.
My day job is kicking my *ss right now... Friday September 21, 2012 warmup: 65# deadlift x 3, power clean x3, front squat x3, push press x3, backsquat x3 run 200m three rounds WOD 15-12-9-6-3 (with 200m run in between) 115# snatch then 15 HSPU I did 10 "HSPU" (three abmats) and 5 negatives (if you can call collapsing onto the abmats a negative) then did one round of the Master's skill challenge, and today I did it right, where there was no break in between skills 60 second 55# goblet squat, 1 point 20 second bar hang, 2 points 30 second front plank, 1 point 30 second right side plank, 1 point 30 second left side plank, 1 point 30 second handstand, 1 point 30 dubs (failed, only got 22) 53# TGU, 1 point 3 strict pullups, 1 point 2 strict ring dips, 1 point 5 one arm OHS w/ KB (Rx is 44, I did 20), 0 points 2 skin the cats, 1 point 5 pistols (skipped this) 1 rope climb, 1 point did not attempt HSPU, 5 yard handstand walk, 10 second L sit, or muscle ups. Gotta keep working this skills ladder (and need to get better on double unders...) |
Re: The Barn
Sunday 9-23-2012
Mobility work and stretching. ten rounds of: 10KBS, 45#, 3GHD then, practiced dubs Had a new PR of 27 (might have been 28) unbroken. While doing the dubs, someone turned off the oxygen and made the world spin faster. It was an uncomfortable experience.... Went climbing in the afternoon. Did 5 easy routes. |
Re: The Barn
Roller- clfs, quads, back/shoulders, hip
WU #1: 1 round of: 50 Singles,25 x-overs,50 alt. footstep, 25 DU 50 Situps, , 5 Handstand push-ups 10 front squat, 65 lb. , 15 Kipping Pull-ups 3 Forearm Rolls @ 15lb., 20 one-legged squat 9/20 5 bouldering routes 5/5 Skill: MU= 5 total + 5 in Skill(w/false grip, 2+2+1)=10 for September HSPU=64 + 5 in WU(4+1)= 69 total for September WOD: "Adrian" 7 rounds for time of: 3 Forward Rolls 5 Wall Clmbs 7 T-2-B 9 Box Jumps, 30" Box 28:51 15 min. Stretching |
Re: The Barn
Yesterday: Disc Golf
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Re: The Barn
Roller- clfs, quads, back/shoulders, hip
WU #2: 1 round of: 9 Forward Rolls, 9 Backward Rolls 10 Box Jumps, 24”, 25 Wall Ball Sit-ups: 4 lb. ball @ 4’ from wall 1 lap Weighted lunges, 45 lbs., 10 Wall Ball @ 15lb (2 fer 1’s), 10 Kettlebell swings, 1.5 pood, 10 dips 5 bouldering routes, 5/5 Skill: MU=10 for September HSPU= 69 total for September Bar MU=several failed attempts WOD: Back Squat 5-5-5-5-5 135-145-160(1)-160-145 15 min. Stretching |
Re: The Barn
Roller- clfs, quads, back/shoulders, hip
WU #3: 1 round of: 10 each, arm/leg stretches, 1/2 lap Inch Worm 20 Air Squats, 5 Wall Climbs 10 push press, 65lb., 10 Deadlift, 115 lb. 10 bench Press, 115 lb., 5 bouldering routes 5/7 Skill: MU=10 + 5 in Skill (2+1+1+1 all false grip)=15 total for September HSPU= 69 total for September Bar MU=0 for September WOD: "Filthy Fifty" 50 box jumps, 24" 50 jumping pull-ups 50 kettlebell swings, 35 lbs. 50 walking lunges 50 K-2-E 50 push press, 45 lbs. 50 Back Extensions: [B]Bench sit-ups[/B] 50 wall balls, 20 lb. 50 burpees 50 DU 49:47 Compare to 12-12-11, doing Supermans(easier) instead of Bench Sit-ups. 38:50. The jumping pull-ups were harder today also: need to come up w/consistent height. 15 min. Stretching |
Re: The Barn
Roller- clfs, quads, back/shoulders, hip
WU #4: 1 round of: 1 Tabata Run, 1/2 lap, frogger, 10 knees to elbows 10 Thruster, 65lb., 12 Wrist Pronators @ 5lb 10 Back Squat, 115lb., 5 Muscle-ups(2+2+1 w/false grip) 5 bouldering routes 5/5 Skill: MU=15 + 5 in WU=20 total for September HSPU= 69 + 6 in Skill(4 + 2)=75 total for September Bar MU=0 for September WOD: Crossfit Total: 1 rep each of: Back Squat 135-185-200 Shoulder Press 95-105(F)-100(F)-100(F) Deadlift 185-215-250 200 + 95 + 250 = 545 [B]PR[/B] Compare to: 1/16/11 430 6/30/11 520 9/12/11 540 Practiced climbing and putting pro in my crackboard. |
Re: The Barn
Sunday September 30, 2012
Skills Ladder Practice Fran: Rx, 13:28 |
Re: The Barn
Roller- clfs, quads, back/shoulders, hip
WU #5: 1 round of: 10 each, arm/leg stretches, 25 wheel Sit-ups 10 pushups, 10 inverted ring hangs, 10 Shoulder press, 55lb., 10 cleans, 65lbs. 10 OHS, 45 lb. (shoulder still sore) 5 bouldering routes 5/6 Skill: MU=20 total for September HSPU= 75 + 5 in Skill(3 + 2)=80 total for September Bar MU=0 for September WOD: 50-35-20 reps for time of: WallBall, 20 lb. Pull-ups DU 27:03 Practiced climbing and putting pro in my crackboard. |
Re: The Barn
Monday October 1st, 2012
Warmup 15 minutes to find 1RM clean 195# squat clean 205# power clean (PR is 240#) I felt weak from Friday's WOD, saturday's oly lifting seminar, and sunday's skill ladder + FRAN. 15 minutes to find 1RM low bar squat 145# (didn't feel like pushing it at all...) METCON 5 rounds, for time, 5 deadlifts 235# 10 burpees 8:38 |
Re: The Barn
[B]Sunday October 7, 2012
[/B]Tried to shake off some of the rust at the shed. Some easy TGUs, easy KBS, easy air squats, and lots of groaning. It was interesting and disgusting that I hurt worse from five days of inactivity and travel than I would have if I'd been CrossFitting. Apparently Neil Young is correct, that it's better to burn out, than it is to rust.... [B]Monday October 8, 2012 [/B]Today's report can be found on my blog.... [url]http://jtkalnaynovels.wordpress.com/2012/10/08/crossfit-dont-poke-bears-with-sticks/[/url] And some social commentary.... [url]http://jtkalnaynovels.wordpress.com/2012/10/08/federal-reserve-direction/[/url] |
Re: The Barn
Roller- clfs, quads, back/shoulders, hip
WU #6: 50 Singles,25 x-overs,50 alt. footstep, 25 DU 10 Burpees , 10 Ball Cleans, 22lb 25 bench situps, , 15 butterfly pull-ups 10 Toes to Bar, 10 Snatches, 65lbs. 5 bouldering routes 5/6 Skill: MU=0 total for October HSPU= 5 + 5 in Skill(5)=10 total for October Bar MU=0 for October WOD: 4 rounds for time of: 3 Rope Climbs at 15'; [B]3 Bachar Ladder[/B] 30 push-ups 30 sit-ups 29:38 15 min. Stretching |
Re: The Barn
Hinckley w/Rick; crack climbs
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Re: The Barn
Roller- clfs, quads, back/shoulders, hip
WU #7: 9 Forward Rolls, 9 Backward Rolls 12 Rev Wrist Curls @ 10lb. dumbbells 20 Rock Ring Rows, 10 jerk, 75lb. 10 Sumo Deadlift Highpull, 75lbs. 10 Towel Pull-ups, 10 TGU, 20 lb. 5 bouldering routes 5/5 Skill: MU=5 in skill (2+1+1+1, all false grip)=5 total for October HSPU=10 total for October Bar MU=0 for October WOD:Weighted pull-ups 1-1-1-1-1-1-1 35-45-55-65-75(F)-75(F)-70 154lb. BW Compare to 1/9/11 25-35-45-55-65-70-75 164lb. BW |
Re: The Barn
Friday October 12, 2012
First CrossFit Competition... [url]http://jtkalnaynovels.wordpress.com/2012/10/12/first-crossfit-competition/[/url] |
Re: The Barn
Good Luck at the competition JT!!!
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Re: The Barn
Hinckley w/Rick, Tim and Jeff. Best conditions of season!
Hinckley Crack Area:5/5 routes Banana: 3/6 routes Snoopy: 2/3 routes 14 routes total |
Re: The Barn
CrossFit Comp, Day One Summary
[url]http://jtkalnaynovels.wordpress.com/2012/10/14/crossfit-competition-day-one/[/url] Comp was fun, but climbing would have been more fun (and slightly less painful....) |
Re: The Barn
10/20
Did walking lunges in the desert, air squats in the desert, and goblet squats holding random pieces of granite in the desert. Also climbed (only on-sighted the 5.4): [url]http://www.mountainproject.com/v/holds-to-hollywood/105724393[/url] [url]http://www.mountainproject.com/v/buckets-to-burbank/105724318[/url] [url]http://www.mountainproject.com/v/ledges-to-lawndale/105723457[/url] [url]http://www.mountainproject.com/v/pullups-to-pasadena/105724321[/url] and then, for something slab-tastic... [url]http://www.mountainproject.com/v/buenos-aires/105722104[/url] The slab was a big effort for the legs, it was about 75 degrees on most parts, with one easy part at 70 degrees and the crux at about 80 degrees. The largest hold was the size of an old, worn dime. Thank heavens for sticky rubber. |
Re: The Barn
Climbing at the Red with Chris, then later Chris, Rick and Kerry.
Highlights: Amarillo Sunset 5.11b, redpoint with draws Bedtime for Bonzo 5.6 trad, 2 pitches Psyberpunk 5.11c, redpoint The Arrowhead 5.7 trad Glide 5.12a, couldn't do all the moves; stick clipped the 3rd bolt Gym Jones Approved 5.11b onsight (with hand jams at crux) 100 years of Solitude 5.11a onsight, steep Check your grip 5.12a 1 fall; very steep Size doesn't Matter 5.11a Rick onsighted! very thin, tough onsight. Taking my new Elantra into Pundergrass Murray (twice). Great weather, a little warm the last couple days. 7 days of climbing, plus 1 rest day. Another great trip to the Red!!! |
Re: The Barn
Nice job on the 5.11a onsight!
Sounds like CrossFit has helped your climbing? How do you feel about it? Sunday October 28, 2012 Two laps around the farm in the wind, cold, and rain. There's nothing Gore-Tex! Here's the answer to a question one of my coaches asked... [url]http://jtkalnaynovels.wordpress.com/2012/10/28/crossfit-why-do-you-compete/[/url] |
Re: The Barn
Hey Norm,
I have heard many great things from you by our mutual friend Tim. I know you are level 1 certified and I was wondering if I send you some videos on form if you could critique if you have time on here? God bless, Eric |
Re: The Barn
Here's some video from day 1 of Hurricane Sandy, as seen from my window in downtown Cleveland.
[url]http://jtkalnaynovels.wordpress.com/...its-cleveland/[/url] |
Re: The Barn
JT,
Thanks. Crossfit has helped my climbing a lot. Mainly working the opposing muscles-I had no pain in my wrists or elbows the entire trip. Since I started Crossfit the pain has all but gone. Before Crossfit, the pain in my elbows and wrists was severe enough to case negative progress-the harder I "trained" the worse it got. I was considering giving up climbing after 30 years; now I don't have to. I'm 55 and plan to climb even harder next year. Crossfit seems to have made a big difference in your life also. I enjoy reading your posts. Sounds like you had a great time in the desert! I saw on Facebook you climbed an 5.11 that you liked a lot. The Columbus comp sounded awesome also! Eric, I've heard alot about you also. You have a great training partner in Tim; he works very hard and is also smart with the program he has developed. I would be happy to critique any videos you send my way. Best of luck with Crossfit! |
Re: The Barn
Roller- clfs, quads, back/shoulders, hip
WU #8: BOSU Total Body Workout (TBW)A,B or C 5 bouldering routes 3/9 Put up a new route to mimic "Glide" 12a at Red Between my shoulder blades still very sore from...a 5.7 trad route Skill: MU=0 total for November HSPU=5 in Skill (2+3 kipping)=5 total for November; Wore old style running shoes instead of 5 fingers while doing these. I might have bruised my heel doing kipping HSPU with the 5 finger shoes on before the trip to the Red (was limping most of the trip). I can get a more powerful kip with running shoes. Bar MU=0 for November No WOD; visitor |
Re: The Barn
Roller- clfs, quads, back/shoulders, hip
WU #9: Rock Ring 10 min. workout 3 laps on Crackboard Skill: MU=5 in Skill(2+2+1; all false grip)=5 total for November HSPU=5 total for November Bar MU=0 for NovemberWOD: 5 rounds for time of: 45lb. OH bar lunges, 50'; [B]25'[/B] 21 Burpees 16:36 |
Re: The Barn
Roller- clfs, quads, back/shoulders, hip
WU #1: 1 round of: 50 Singles,25 x-overs,50 alt. footstep, 25 DU 50 Situps, , 6 Handstand push-ups 10 front squat, 65 lb. , 15 Kipping Pull-ups 3 Forearm Rolls @ 15lb., 20 one-legged squat 2/20 5 bouldering routes 4/7 Skill: MU=5 total for November HSPU=6 in WU (4+2, w/2 non kipping)=11 total for November Bar MU=0 for November WOD: Shoulder Press 3-3-3-3-3-3-3 45-65-75-90-95-95 [B]PR[/B] |
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