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[B]6-15-10[/B]
Finally back in the gym.
WU: DU/BW squats/dips/reverse hypers/lungers/pullups/dragon flags/stepups/pushups/flutter kicks/pass throughs

Press progression
10x45/10x45/10x45/10x65
5x85/5x95/5x105
115x3
115x3
115x3
115x3
115x3

[B]Deb[/B], Yeah, I hate rips too. I started taping for pullup heavy WODs a while ago, but sometime forget or think, "Ahhh, I don't need no stinking tape." And that's usually when I remember that there's no fool like an old fool. Here's to a speedy recovery.

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[QUOTE=Deb Borbone;797658]Thanks [B]Claw[/B] for that link; I don't usually tape. [B]Pat,[/B] I hear you, I don't usually get that many tears! Lesson learned. I file all the time too (Ive always had calluses on my hands anyway). :)[/QUOTE]
I never tape, occasionally I get a tear but not very often, at least not like I use to. This is a [URL="http://www.youtube.com/watch?v=bTqNSgCmM2s"]really good video[/URL] (WFS) by Rippetoe showing how to grip a bar to avoid tears, I use the same method doing pullups, sometimes during a WOD for time I will jump on the pull up bar too fast and forget, it only takes a second and you remember quickly. Another thing that helps is keeping the thumb on top of the bar with your fingers, not only does this improve grip strength it helps reduce the chance of tearing, many people will run their thumb underneath (like holding a baseball bat).

6-15-10
Power Snatch 3-3-3-1-1-1
[B]135(2),135,145,155,155,165(f),165 PR[/B]
Rest, then

Tabata mash ups of:
-squats [B]12[/B]
-SDHP, 75 lbs [B]8[/B]
-supine pull-ups [B]6[/B]
-burpees [B]6[/B]

Min # of reps above

Rest exactly 2 minutes after 16 sets (between the mash-ups)

P-chain work:
3 sets of
-10 Russian kb swings, 53 lbs
Rest 30 seconds
-8 GH raises
Rest 30 seconds

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Terry - Thanks for sharing the video! I'm going to try that!

WU:

200m light run
100m side squats
100m reverse side squats
100m backward run

JT's "Animal" Workout
1/2 basketball court bear walk
1/2 basketball court crawdad walk
1/2 basketball court crab walk
1/4 basketball court alligator walk (could barely do it!0

WOD
1600m run
50 20# Wall ball shots
800m run
35 20# Wall Ball Shots
400m run
20 20# Wall Ball Shots (2 sets of 10 in a row!)

27:53

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[quote=Nancy Cohen;797447]Jim, +10 points for using the correct form of "their." (one of my many spelling and grammatical pet peeves!) :)[/quote]

:yeahthat:

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[B]Deb,
[/B]Great job on "Angie" despite the tears. I use a "Ped Egg" on my callouses - - it works wonders and smooths them down enough I seldom have problems. I also don't tape - - it makes matters worse for me (so I probably don't do it correctly). Only recent time I've torn my hand(s) open is when I did "Cindy" a few weeks ago.

[B]Terry,
[/B]Props on the Power Snatch PR! Thanks (from me too) for posting the link on Rip's video. Excellent!

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[I][B]100615 TUESDAY

A.M. Workout at CrossFit Modesto [/B](Getting car serviced in Motown, so figured I do something constructive rather than sit on my caboose in the waiting room......

[/I][I][B]Skill Work: [/B][/I][B]Power Snatch and Snatch Balance
[/B]5 Sets of:
1 Power Snatch
3 Snatch Balances
[U]Work up to highest weight manageable[/U]
Since I'm not yet proficient on the snatch, I did the following:
4 sets using empty 33# bar
1 set using empty 45# bar

[I][B]WOD: 7 Rounds for Time of:
[/B][/I][B]7 Power Snatches 95#/55# ----> 45#
7 Box Jumps [/B](Use the tallest box possible)[B]----> 19.5"
Time: 7:15
[/B][I]
[B]P. M. Workout at CrossFit Sonora
[/B][/I]
[I][B]WOD: 4 Rounds for Time of:
[/B][/I]400m Run
12 KTEs
9 Front Squats 155#/110#[B]----> 115#[/B]
[B]Time: 17:30
[/B][I] All sets of K2Es unbroken! Woot woot! Used 115# for the FS, because all the racks were in use and I cleaned the weight from the ground--great practice for me, since I've had such problems with the cleans. Don't know if I could have gone much heavier, since my 1RM FS is currently 175#.[/I]

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06.15.10: REST

06.16.10:
Month 4, Week 2, Wendler 5/3/1, OHS Day

WARMUP:
OHS
5x45
5x60
3x75
Full Body stretch
15 PVC Rollovers

STRENGTH:
OHS
3x90
3x100
5x110 ([B]F-6[/B])

WOD:
21, 15, 9
Box jumps (20")
Pushups with feet on 20" box

4:41

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6-16-10
5 rounds for time:

-50 m sled drag (2- 45lb plates)w/sled=110lbs, w/100lb sandbag yoked around the neck
-50 m burpee broad jumps
-50 m run backwards

this was tougher than I expected, did the WOD on the grass at the park, you could feel the difference in the softer turf during the sled drag, short dead hard turf is best, tried to do everything unbroken, but burpee broad jumps ended up breaking about 3 times, 15-20 jumps each round, very first burpee my hand landed on a bee, nice sting between the fingers

[B]time was 19:20[/B]

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after a warm up, I did the workout scheduled for yesterday.

Tuesday 100615

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

I subbed Db swings w. 30# for WB shots. The rowers are too close to mirror covered walls and I didn't think that they would stand up to banging w. 20# ball. Finished in 22:10. This was much easier than the other day w. rowing and bench.

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Thanks for the link [B]Terry[/B]. Perfect time to hop on the bar and learn the right grip (cant grip it wrong with the tears, now can I?)
That sled WOD looks horrendous, yet I wanna try it!!!


[B]06.16.2010-Wednesday[/B]
AM: 30 Burpees 15# vest

PM:
Warmup - Row 500, walking lunge, squats, OHS w/PVC, couple pullups,

[B]WOD:[/B]
Complete as many rounds as possible in 20 minutes of:
5 hang power snatch - 95# (55#)
10 overhead squats - 95# (55#)
20 ring push-ups
[B]6.5 Rounds[/B] FUN WOD!!
55# is light. I LOVE THE SNATCH!! Ring pushups were surprisingly the hardest part, Ive done better on these. Pbly because of all the pushups Monday?? Maybe next time I get more rounds. I made a big puddle of sweat on the floor and my chest ball, it was great!:p

Run 400M - (for some reason I didn't get time to do more tonite)
Foam Roll, stretch....

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Great work Deb hitting it hard these days!

WOD
50 65# thrusters
200 m 45# run
50 Burpee
10:42

Post WOD
1/2 mile run
300m row
several 1:00 Plank hold followed by :30 ring holds
windshield wipers
20 pullup
20x2 GHD back extensions

m/55/176 CrossFitChesterton

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[B]Terry,

[/B]Gotta agree with Deb - -that WOD must have been nasty!

[B]Deb,

[/B]Great work and it looks like a great WOD for me to try someday soon as my two worst lifts are the snatch and OHS........Need all the practice I can get.

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[I][B]100616 WEDNESDAY

CF Sonora Warm-up:
[/B][/I]
[B][I]Burpee Challenge Day 16 [/I][/B](16 Burpees).

[I][B]WOD: [/B][/I][B]"Gymnastics (sorta) CFT..."
Hand Stand Hold for Max Time -or- Max Distance Walking on Hands
Max Height Box Jumps
Max Time L-Sit
[/B][I]Three attempts at Each.
[/I]Hand Stand - 2 Sec. Hold (away from support)
Box Jump = 31.5"
L-Sit = 15 Seconds
[B]SCORE = 48.5

[I]Strength Work: [/I]Shoulder Press 5, 5, 3, 3, 1, 1.
[/B]75# X 5
95# X 5
105# X 3
115# X 3
125# X 1 [I](Tied my post reset PR - - really wanted higher today......:( )[/I]
130# X Fail

[I][B]Post WOD:
[/B][/I]Double Under practice - about 5:00 minutes......sucked on DUs today - best was 3!
Supine Ring Rows 10 X 1

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Wednesday,

Press

Warm up, 5x3; 65, 75, 85
Workout, 5-3-1; 95, 115, 125

WOD, JT

21-15-9

HSPU
Ring Dip
Pushup

12:24

Was totally cooked on the ring dips had to hop up middle of the second set.

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6/17 WOD

”The Bear” (95#/65#)
5 Rounds for Time (Unbroken) of 7 Reps of the following:
Power Clean to
Front Squat to
Push Press to
Back Squat to
Push Press

15:01 @ 75#. This was about 40 seconds slower than my last time in October. However, that time I had to put the bar on the ground in the middle of the rounds, but here I did them unbroken.

The Claw

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[B][SIZE="3"][COLOR="Magenta"][B]WOD:[/B][/COLOR][/SIZE][/B]

[COLOR="DarkOrchid"][B]CFE...[/B][/COLOR]
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

2:06, 2:10, 2:14, 2:16, 2:14, 2:12 (so much for never slowing more than 3")

[COLOR="DarkOrchid"][B]TRX[/B][/COLOR]
• Ab roll outs....15
• Sprinters start....15 each leg
• Single arm back row....15
• T's and Y's....12
• Single leg squat....15 each leg
• Chest press w/ 1 leg suspended out to side....15
• Oblique crunches....15
• Plank...30"
• Hamstring curl-ups....12

For those of you who have a TRX, this workout is part of the new Endurance Workout they've designed. I left out the cardio part of it.

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[I][B]100617 THURSDAY - - REST DAY!

[/B]Contemplated doing a some skill or a bit of strength work. Ended up doing:

[/I][I][B]WOD #1 (CFE): 4 X 400m
Rest 2:00 between runs.
[/B][/I]1. 1:37
2. 1:42
3. 1:44
4. 1:40
---------------------------
[I]First time doing timed 400s since high school......what - - some 40 years ago?

[B]Then.......

CF Sonora WU:
[/B][/I]
[I][B]WOD #2: "Grace" 30 Clean and Jerk for time (135# / 85#) ---> 75#
[/B][/I][B]Time: [/B]3:34[B]
[I]Then: Tabata Squats; Rest in the "down" position.
[/I]Score: 9. [/B][I]PC was FRIED!
--------------------------------------------
Used just 75# for "Grace" to concentrate on form, since this [U][B]WAS[/B][/U] a rest day! These lighter weight substitutions really let me know what I have to work on......
[/I]

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[quote=Jeff Kilinski;798389]Wednesday,

Press

Warm up, 5x3; 65, 75, 85
Workout, 5-3-1; 95, 115, 125

WOD, JT

21-15-9

HSPU
Ring Dip
Pushup

12:24

Was totally cooked on the ring dips had to hop up middle of the second set.[/quote]
[B]Jeff,

[/B]Small wonder you were totally cooked on the rings dips - - that was a TON of "Push" work today!

[quote=Jim Cordes;798490]6/17 WOD

”The Bear” (95#/65#)
5 Rounds for Time (Unbroken) of 7 Reps of the following:
Power Clean to
Front Squat to
Push Press to
Back Squat to
Push Press

15:01 @ 75#. This was about 40 seconds slower than my last time in October. However, that time I had to put the bar on the ground in the middle of the rounds, but here I did them unbroken.

The Claw[/quote]
[B]Jim,
[/B]
Awesome job and time on the "Bear." I have never done this WOD....I no longer have any excuses not to try.....

[quote=Nancy Cohen;798581][B][SIZE=3][COLOR=Magenta][B]WOD:[/B][/COLOR][/SIZE][/B]

[COLOR=DarkOrchid][B]CFE...[/B][/COLOR]
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

2:06, 2:10, 2:14, 2:16, 2:14, 2:12 (so much for never slowing more than 3")

[COLOR=DarkOrchid][B]TRX[/B][/COLOR]
• Ab roll outs....15
• Sprinters start....15 each leg
• Single arm back row....15
• T's and Y's....12
• Single leg squat....15 each leg
• Chest press w/ 1 leg suspended out to side....15
• Oblique crunches....15
• Plank...30"
• Hamstring curl-ups....12

For those of you who have a TRX, this workout is part of the new Endurance Workout they've designed. I left out the cardio part of it.[/quote]
[B]Nancy,

[/B]The 6 X 500m workout is a beast! You still never varied more than 10 seconds - - that is fantastic (and great times to boot also!). :pepper:

TRX workout looks interesting. I have no idea what some of those exercises entails.....:shrug:.

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95 lbs, for time:
35 Power Snatch
800 M run
35 Push press
800 M run
50 sit ups

23 min

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Guys- Awesome stuff!!

I'm back in the saddle after a day or so off.

WU:

2 gym lengths
walking lunges, elbows to knees,
Squat broad jumps

15 pushups in groups of 3 with hands in various positions
10 Scapula pulls
10 hanging by arm swings

WOD:

Three rounds for time of:

10 Kneeling Muscle-ups
10 Forward rolls
20 One legged squats, alternating
1st round 10 attempts to try to get upside down, 2nd round 1:30 holding my self upside down with band assist, 3rd round assisted Handstand walk 20 yards

21:48

Going from the forward rolls to the one legged squats played heck with my balance! Hadn't done forward rolls since the '70's!:yikes:

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WU
1/4 mile run
5 burpee
10 pushup
15 air squat
1/4 mile run
10 lunges
4 squat stretch
5 dive bomers

WOD complicated
3:00 row for cal T 56
rest 1:00
2:00 max hang clean @ 95# T 28
rest 1:00
1:00 shoulder to overhead @ 95# 15
rest 1:00
2:00 max hang clean @ 95# T 25
rest 1:00
3:00 Cindy T 105
Total 229
not happy with my performance on this one I left wondering what went wrong

m/55/176 CrossFit Chesterton

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6/18 WOD

3 x Max Dead Hang Pull Ups (Supine Grip – palms facing towards you)
Followed by:
25 – 20 – 15 – 10 – 5 Reps of:
Box Jumps (24″/20″)
KB Swings (1.5/1)
Push Ups

4, 4, 2 on pull-ups. This was very disappointing. Thought I had more pulling power in my arms than this. Maybe it's the extra weight from the pizza while watching Lakers last night. (I'm not doing Paleo challenge, but even by my dining standards, this was a serious cheat.)

12:17 as Rx'd. This was great! I haven't felt like I've been putting out full effort since my rest break, and haven't really been happy with my output, but this time I felt like I was really pushing it. Thanks to Andy Wood for pushing me; I'm not sure if he was aware of it, but I was trying like hell to stay on pace with him. Don't know what he thought; as far as I was concerned, it was a race! Great job Andy, and thanks.

Lots of people at 6 am today, very cool. Happy Birthday to new person (Nicole?)!

The Claw

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Skipped my rest day so I can have the weekend off, attending San Francisco State orientation with my youngest on Saturday, moving my 2nd youngest's stuff down to Santa Barbara, she is a senior this year, graduating early in the fall. I think I will be broke for the next 10 years, paying off loans.

6-17-10
Front squats, 3-3-3-3-3
[B]205, 215, 215, 225, 235(2), 235(2)[/B]
3rd rep on last set slipped off 1/2 way up, couldn't keep the bar on shoulders, tried like hell for this PR but was not meant to be.

Rest, then

AMRAP 15 min
-7 power cleans 135 lbs
-5 clapping push-ups
-run 400 m, hard. This is where you really need to push, every round.

[B]6 rounds[/B]

Extra work: 4 x 25 GHD sit-ups
[B]Did 5x20[/B]

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[quote=Jim Cordes;799071][I][B]Maybe it's the extra weight from the pizza while watching Lakers last night..... [/B][/I][/quote]

[B]Jim[/B] - - it HAD to be the pizza!

[B]Terry,

[/B]Congrats on the youngest's graduation and starting college. With all you're doing this weekend, I'll call it "functional workouts" rather than taking the weekend off....

Great attempts on the FS! Those are impressive numbers!

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[I][B]100618 FRIDAY

CF Sonora Warm-up:
[/B][/I]800m run
DROM
Pass Throughs
Body Circles
Trunk Rotations
[I]then.....2X of the following....
[/I]10 Hip Extensions
10 GHD Sit-ups
10 Pull-ups (first 10 were dead hang, supine grip 7, 3), last 10 kipped.
10 Squat therapy (did OHS with PVC)
10 Push-ups
Finish with Samson Stretch

[I][B]WOD: "Fran" with a Twist
[/B][/I]12 X Thrusters 115#/75# [B]---> 115# [/B]got six broken reps and then couldn't even clean the bar properly from the deck, dropped to [B]95#[/B]
30 Sit-ups
21 Pull-ups [COLOR=Blue][B]20 unbroken pull-ups on the first round! PR! [/B][COLOR=Black](best was 19).[/COLOR][/COLOR]
9 Thrusters
20 Sit-ups
15 Pull-ups
6 Thrusters
10 Sit-ups
9 Pull-ups
[B]TIME = 9:52
[/B]
[I][B]Post WOD Strength/skill work:
[/B][/I]Full-ROM ring pull-ups, full extension at the bottom. Coach Nic showed me how to improve my false grip so my hands didn't slip as easily.
[B]3, 3, 1, 3 = 10 Total.[/B]

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[QUOTE=Terry Dickman;799124]moving my 2nd youngest's stuff down to Santa Barbara, she is a senior this year, graduating early in the fall.[/QUOTE]

Are you going to be doing a WOD while you're down here? Let me know and I'll try to meet you. There is a 9 am beach WOD tomorrow Saturda with my box, Crossfit Pacific Coast. Let me know if you want to drop in. Or you might be working with Nick at Goodland; if so, let me know that, too.

The Claw

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[B]06.17.2010-Thursday REST


06.18.2010-Friday[/B]
AM: 30 Burpees 15# vest

PM: Run 400m, et al.

STRENGTH:
Deadlift 3x8x156# (65%)
touch n go

Light day gym closed this afternoon, i missed Filthy Fifty. oh well

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Terry, congradulations on the academic successes of your daughters.

Stephen, great job on the pull ups.

Friday 100618

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

substituted rows for runs: 21,20,20,19,19,19,19,18,19,19 sec.

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WU:

Pass throughs
Push Downs

200m run

2x10
Air squats
Push ups

Stretching

WOD:
6 100m Sprints @ 24.5 sec, I was getting faster, the last one was under 24 sec! On the 7th, I got a VERY sharp pain in my right hamstring! I ended up doing it in 28 sec! :mad: That ended the WOD!

Looks like I'm going to have to remember all my hamstring therapy! Oh well, at least I can still do easy runs!:shrug:

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[I][B]"....Light day gym closed this afternoon, i missed Filthy Fifty. [U]oh well[/U][/B][/I]."

[B]Deb,

[/B]I kinda felt that way when I missed FF last week....:D (I think I'm expected to make it up, though).

[B]Pat,

[/B]Thanks! Those 100s had to be tough on the rower! Blistering pace and great times!

[B]Bill,

[/B]Great runs. Sorry about your hamstring. Hope you didn't tear it like I did a couple of times. Now I'm kind of scared to go full-tilt, but I'd like to see what I could do....

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Thanks for the props. I am blessed to have such great kids.
[B]Jim[/B] if I am there long enough I might, but most likely just moving furniture in Monday then taking off to visit my Mom in SLO. I need a rest day anyway since I skipped my rest day Thursday, 3 WODs in the last 2 days.

6-18-10
WOD 1 @6am

4 rounds for time:
-row 500 m
-run 400 m

[B]Time15:35, rows 1:47,1:50,1:51,1:47[/B]

WOD 2 @3pm

"Filthy Fifty"

[B]Time 26:14[/B], beat my previous time of 32:30 by 6+ minutes (from July 2009).

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Terry,

Solid work on the rows....really consistent despite the running in between!

Props on the 6+ minute PR - that's awesome!

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Happy father's day to our dads here. To everyone else, find a nasty girl and do 'er hard!

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06.18.10:

Work at property— hauled 50 lb. sack of corn about a mile, switching arms.
Cut grass wearing 30 lb. weight vest

06.19.10:
Month 4, Week 3, Wendler 5/3/1, Dead Lift Day

WARMUP:
DL
5x135
5x170
3x200

STRENGTH:
DL
5x255
3x290
1x325 ([B]F-2[/B])

WOD:
Tabata Lunges 9, 9, 9, 9, 9, 9, 9, 9
35 K-to-E

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[quote=Pat Quigley;799413]Happy father's day to our dads here. To everyone else, find a nasty girl and do 'er hard![/quote]

Thanks, Pat! You too. And Coach Nic had "Helen" waiting for us at our box today.....Small class today, but we kicked her butt!

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[B]06.19.2010-Saturday[/B]
Short on time, wedding today.

Warmup: Row 500, pushups, situps, squats, overhead squats, shoulder mobility and stretch
[B]
WOD:
Filthy Fifty[/B]
For time:
50 Box jumps - 24" box (20"box)
50 Jumping pull-ups
50 Kettlebell swings - 16kg (12kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45# (30#)
50 Back extensions
50 Wall ball shots - 20# (14#)
50 Burpees
50 Double unders
[B]30:10 Rx 16kg KB, 45#PP, 16# ball[/B] 3 minutes slower than my last one. Everything was great till K2E - the rips slowed me down some. Burpees just sucked, tough to get the DU going.

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[I][B]100619 SATURDAY

CF Sonora Warm-up

Skill / Strength work Pre-WOD: [/B][/I][B]Handstand holds and L-sit practice: Approx. 15 minutes.

[/B]Tried several hand stands, feet against the wall, finally got [B]3 - - held about 10 sec each. PR!
[/B]L-Sits: 3 X 10 sec. approx.
[I][B]WOD: "Helen"
[/B][/I][B]3 Rounds for Time of:
[/B]400m Run
21 Kb Swings 1.5 Pd / 1.0 Pd. [B]---> 1.0 Pd.[/B]
12 Pull-ups
[B]TIME= 10:27
[/B][I]First regular Helen. Last two previous done with rowing (torn hamstrings) - - can't locate previous log entries for time comparisons. Used 1 pood Kb instead of as Rx'd due to tendinitis in right elbow.[/I]

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Deb, PR or not, great FF.:notworth:

At group today, we did an extended Tabata. 6 exercises, record total reps per exercise.
Push ups: 99
Squats: 231
Sit ups: 67
Pull ups: 40
DB Swings w. 35#:68
Row: 733meters

Fourth row work this week! Any advice on where to place the toe strap? How many holes above set point for size 12 shoe? I've experimented w. 2,3,4 empty rows and cannot decide which is most efficient.

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[B]6-16-10[/B]
WU: C2 1600m/bar OHS/ring dips/scapula push ups/85# BPx25/kick outs/DH pullups/pass throughs

DL
85x10/105x10/125x10/145x10
185x5/205x5
225x3
245x1
275x1

Just plum ran out of gas and realized I wasn't getting anywhere near my 1RM today.

[B]6-17-10[/B]
WU: SU/chinups/burpees/45# plates farmers walk
On the minute for 8 minutes PP 85% of 1RM (125#)
rest 3 minutes and then,
On the minute for 8 minutes
5xKB swings (50#)
5xGoblet squats (50#)
5xclapping pushups

[B]6-18-10[/B]
Active rest day at the pool
Fin 500m in old school military rocket fins, 12:51
Crawl 1000m, 25:47
Sprint 25mx8, at the end of each sprint get out and do 15 pushups and 15 4-count flutter kicks, 10:16

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[quote=Pat Quigley;799517][I][B]Any advice on where to place the toe strap? How many holes above set point for size 12 shoe? I've experimented w. 2,3,4 empty rows and cannot decide which is most efficient.[/B][/I][/quote]
Pat,

Great Tabata work! 231 squats? WHOA!

My understanding is to use the set of holes on each foot plate which will place the strap over the laces of your shoes......I wear size 10s and generally use the 5th row (second from the bottom) of holes.