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1/21/10

35 lb. kettlebell swings for 12 minutes

158

55/68/220/2795

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1/21/10

WARMUP:
Bike
10 Clean and Press (45 lb. bar)
30 flutter kicks (4 count)
20 PVC rollovers

STRENGTH:
Shoulder Press
3x115, 3x125, 3x135, 3x140, 3x145

WOD:
Tabata (8 rounds ea., :20/:10)—
Boxing Heavy Bag
Bike
Ball Slams (25 lb)
Flutter Kicks

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Rest Day/Open Gym

WU

[B]Strength[/B]
Deadlift 8/8/8/8/8
135WU/155/175/180/185

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100 push-ups for time 9:10

100 sit-ups for time 4:43

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M.E.Sumo Deadlift 3-3-3-1-1-1

[B]365, 375, 385, 395, 405, 415[/B]

Rest 5 min, then

AMRAP each couplet 5 min:

A.
10 db thrusters, 35 lbs/hand
5 chest to bar pull-ups

B.
10 kb swings, 53 lbs
5 clapping push-ups

C.
10 box jumps,24″
10 GHD sit-ups

Perform each couplet seperately, rest 90 seconds between each couplet. Post number of rounds for each couplet. (ex. A-5 rounds, B-7 rounds, etc)

[B]Results: A = 4 rounds, B = 6 rounds, C = 4 rounds[/B]

Skill Work: 2 handstand holds for time agaist a wall, and then 10 freestanding attempts

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I've been locked in a room with colleagues doing the "Annual Planning" drill which includes the night out so no workout for my yesterday. Nonetheless this was posted on the CFTC blog today,

[url]http://whole9life.com/2010/01/client-or-patient/[/url] (wfs)

I'll have to say, in the year I've been crossfitting I've been for the most part, injury free. Maybe some aches and pains but no injuries. In fact, a proper workout will usually loosen things up and make me feel better. So I totally subscribe to the thought in this post. I think following proper technique at our advanced exerience level is even more critical.

I've got another solid day of meetings but will try and get some "technique" in later in the day.

Jeff

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[B]1-22-10[/B]
Man, everybody has been busy. Me too. Spent every day since last friday on the road. I got to visit Ft. Bragg and look into their new "functional fitness room," which is really an undercover Crossfit faciltity. Super nice with enough stuff to keep a couple of company's of paratroopers busy for a while. It's situated in the middle of the 82nd area but my SF buds tell me they use it quite often. Unfortunately, I couldn't work out in it. I did manage a Deck-o-cards WO one day where each of the suites represents an exercise (i.e. spades=burpees, hearts=squats, etc) and you do the number of reps indicated on the card...(face cards=11,12,13 and an ace=15) as quickly as as you can deal from a shuffled deck. A fun, fast workout...perfect for a hotel room. I think I'm gonna call it the Deck-o-Death.

[B]1-21-10[/B]
WU
WOD: 3 RFT of
25x Deadlift (BW #185)
25x Pullups
25x Back Extension
32:12.4

I was pretty smoked and tried to row 2km afterward and only got to 1km. I'll return today for some punishment km.

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1/22/10

Rest day, today -- some tennis tomorrow. Have a great weekend.

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[B]1-22-10[/B] revisited

WU: pushups, situps, dips, pullups, front squats (#45, #65, #85)
WOD: 7 RFT of
7 x 20in box jump
3 x Muscle Up (one-legged jumping MU with rings about 3" above shoulders)

11:49.0

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[QUOTE=John Scott Rezendes;728450][B]1-22-10[/B]
Man, everybody has been busy. Me too. Spent every day since last friday on the road. I got to visit Ft. Bragg and look into their new "functional fitness room," which is really an undercover Crossfit faciltity. Super nice with enough stuff to keep a couple of company's of paratroopers busy for a while. It's situated in the middle of the 82nd area but my SF buds tell me they use it quite often. Unfortunately, I couldn't work out in it. I did manage a Deck-o-cards WO one day where each of the suites represents an exercise (i.e. spades=burpees, hearts=squats, etc) and you do the number of reps indicated on the card...(face cards=11,12,13 and an ace=15) as quickly as as you can deal from a shuffled deck. A fun, fast workout...perfect for a hotel room. I think I'm gonna call it the Deck-o-Death.
.[/QUOTE]

You do the whole deck?

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[B]01.22.2010-Friday[/B]

Warmup:
Row 500, shoulder mobility, squats, situps, back ext., pushups et al

[B]WOD[/B]
5 rounds for time of:
7 hang squat clean thrusters - 135# (85#)
35 box jumps - 20" box
4 rounds, my first DNF!! Back spasm! I think b/c of fatigue from yesterday's deads, & the combo of these exercises plus the old back injury. Disappointed, but very thankful it wasnt worse.

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Jeff K thanks for the post on form.

Did the 101022 workout after squats, OH Squats w. light bar, shoulder mobility work, sit ups, back ext, push ups, dips, pull ups.

3RFT: 50 double unders, 50 back ext. Did subs of 150 singles for each round. Completed in 10:15.

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WOS Stretch GHD situps pullups pushups walking lunge

Snatch work 95 115 135 very poor form A 135

WOD 5 rounds
5 ring dips
5 O/H squats @ 75
4:19

m/55/180 CrossFit Chesterton

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[B]Jeff[/B]
Yeah, the whole deck as fast as you can.

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1/22/10: REST

1/23/10:

WARMUP—
1/2 mile run
10 Bench Press (135)
10 Pullups (band)

WOD—

"Lynne"
5 rounds, as many reps as possible
Bodyweight Bench Press
Pullups

(Since it's a benchmark, I did it as RX'ed: 205 BP, and dead-hang, unassisted pullups, rested between sets)

5/4, 5/4, 5/3, 4/3, 3/2 TOTAL=39

CASH-OUT—

25 plyometric squats w/30 lb. bar on back

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Saturday 1/23/10

Deadlifts 1-1-1 225, 275, 315 (PR)

Team WOD

In teams of 2 complete:

-150 Kettlebell Swings
-225 DB Push Press 35/20
-300 Situps

Me and another of the "Old Guys" (46) in our affiliate went at vs a couple of the "Young Guys". We (25:20) didn't beat them (23:50) but considering our combined age was about twice as theirs I think we did ok. In fact, I am only a few weeks away from being the combined age of the Young Guys. I'd call that a win.

Jeff

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warmup and stretching

wod - db swings, suitcase squats, bench press, 5 rounds 10 reps (55,60,65,70,75lbs squats and db swings) 135 lb on bench press
did not time

25 min. on bike

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CFC WU+ snatch and front squat work

Team WOD
DU 1000 total I did singles @ 60 or 75 each set
DL 5000# total we used 25
100 K2E
150 HSC 35# KB each hand
row 5000m
a great workout at over 60:00 for each team

m/55/180 CrossFit Chesterton

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255# on the Dead lifts ooops

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1/24/10:

WARMUP:

Bike
25 k-bell swings (53 lb)
20 PVC rollovers
10 OHS with 30 lb. bar

WOD:

"Jeremy" (scaled for both ability and rain outside!)
5 rounds for time:
:90 bike (max. intensity)
10 OHS (75 lbs.)

11:25

I was pretty happy with my performance on the OHS, basically banged them out and got fairly deep on them. Good for me, considering I could barely do 2-3 at 75 a couple of months ago. Good workout, I was pretty gassed and sweated afterward.

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Was logging some of my stuff on beyondthewhiteboard and the following was at the top,

"You're only as good as the person behind you"

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I forgot to post last Friday - 01/22/09. We did 3-3-3-3-3 Back Squats and I was terrible. Mentally, I was unprepared to squat without the security of a squat rack and I never seemed to be positioned properly over the dynamax ball so I would squat and miss it. Ughh.

Saturday was a scheduled rest day and Sunday was an unscheduled rest day.

Today - 01/25/10
7AM workout at CrossFit Confluence

WU - 1000m row; 2X normal WU; additional stretching lunges and other weird stretching thingies

WOD:
*Complete as many rounds as possible in 20 minutes of

15 Push ups
12 Ring dips
9 Push jerks @ 115lbs.

knee push-ups again :mad:
box dips
45# bar

6 rounds + 2 push ups

Wow. My left shoulder started to fail on round five and I struggled through round 6. I drove home with one arm because my left arm was immobilized.

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[QUOTE=John Scott Rezendes;728450][B]1-22-10[/B]I did manage a Deck-o-cards WO one day where each of the suites represents an exercise (i.e. spades=burpees, hearts=squats, etc) and you do the number of reps indicated on the card...(face cards=11,12,13 and an ace=15) as quickly as as you can deal from a shuffled deck. A fun, fast workout...perfect for a hotel room. I think I'm gonna call it the Deck-o-Death.[/QUOTE]

We did a deck of cards workout two Sundays ago, but pulled the facecards and jokers = burpees. Got a chance to repeat it yesterday and improved everything except for time. It was awesome!

I haven't been very good about checking in here, but things are well and I am still loving CrossFit!:cool:

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1/25/10:

WARMUP—
Bike
25 SDHP (53 lb's)
20 pushups
30 flutter kicks (4 ct.)

WOD—
"Elizabeth"
21, 15, 9
135 lb. cleans/ring dips

12:53 (as RX'ed, no assists)

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After complete muscle failure in my left shoulder early this morning, I painted an entire room in my house later today. Pretty darned functional, eh? I think this CrossFit stuff works :D:D:D

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Diane M. good to see you back.

Diane D. "wash on, wash, off":)

did the workout from Saturday (100123)

1 RFT: 225 DL, 15 Reps, 5o Pul Ups
225 DL, 12 Reps, 40 Pul Ups
225 DL, 9 reps, 30 Pul ups
225 DL, 6 Reps, 20 Pul ups.
225 DL, 3 Reps, 10 Pul ups.

I scaled this to 40, 30, 20, 10, and 5 Pull ups. Completed in 14:58. This is allot of pull ups. My hands were petty torn up after this. We need one of the little figures for bleeding!

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[B]John J.[/B] Great work on the OHS
[B]Diane![/B] Cool deal on the cards WO. My kids love to torture me with a full deck...my daughter thinks kipping is cheating so I rarely let her choose pullups for one of the suites.

1-25-10
WU: dips, DH pullups, eleveated ring pushups, BW squats, #40 KB swings, SU

WOD: AMRAP in 15 minutes of
5 x burpees
10 x GHD
20 x #20 Wallball shots

5 rounds plus 2 burpees. Darned WB shots slowed me down. Followed it up with a 10 min C2 row of 2070 meters. Smoked. I'm participating in something called the Walk to Iraq to show support for my wifes unit. Somehow I'm (we're) supposed to walk/run/swim/bike/row 13,000 miles (+/-) by April. Yeah, stay tuned for that.

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Diane Mahoney dont stay gone so long!

CFC WU
DL
95# X 10
225# X 5
245# X 5
265# X 5
285# X 5
315# X 5
335# X 1
355# X 1
365# F X 3
WOD Row 1:00 rest 1:00 repeat for 6 rounds
Total 1768m
5 rounds
15 V ups
15 24" Box Jump
8:58

m/55/178 CrossFit Chesterton

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Starting my repeat of benchmark WODs after 8 weeks of doing MEBB. Off to a good start , increased my CFT from 885 to 940.

[B]CF Total: 940[/B]
Back Squat 315
Shoulder Press 175
Deadlift 450

Kind of nervous about having to do Helen tomorrow.

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[B]01.25.2010-Monday[/B]

[B]Warmup:[/B]
Row, squats, situps, pushups, pullups, shoulder work, stretching

[B]WOD[/B]
Complete as many rounds as possible in 20 minutes of:
15 deadlifts - 155# (95#)
5 burpees
15 kettlebell swings - 24kg (16kg)
5 burpees
6+15 [I]Could easily have gotten a few more rounds at least, chose to rest 15-20 seconds between each DL/DB - great form EVERY rep :) [B]JEFF[/B] thanks - pbly due to whole9 article[/I]


22 Double Unders

Bench Press: 10x45#, 10x65#, 5x75#, 5x85#
[I]Easy! can do more weight, didnt push it havent benched in a year and a half.[/I]

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Sunday, Rest

Monday,

Strength
Power Clean, Full Clean 1x; 65#, 85, 75, 75, 75

WOD

Overhead Squats, Pull-up - Chest To Bars

7 rounds for time of:
7 Overhead Squats #65
7 Pull-up - Chest To Bars

8:27

I didn't realize (didn't look in the log) that we did this back in early Nov. I did it at 12:47 but used a 95# OHS. Average power output a little down since last workout. That's consistent with how I feel. Recovery lately has been slow. Still feel a bit sore by the next workout. Diet maybe? Sleep? Not sure.

Besides good old fashioned rest, what do you all do for recovery? I know we are pretty anti supplement in general but anything you all find helpful?

Jeff

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[QUOTE=Jeff Kilinski;730154]
Recovery lately has been slow. Still feel a bit sore by the next workout. Diet maybe? Sleep? Not sure.

Besides good old fashioned rest, what do you all do for recovery? I know we are pretty anti supplement in general but anything you all find helpful?

Jeff[/QUOTE]

Hey man,

Great question. I find the following really helps me when I'm feeling rundown/overtrained:

- eat really well, lots of protein (meat)
- no alcohol
- take a couple of grams of fish oil, some 5-HTP and/or 1/2 to 1 milligram of melatonin before bed
- get to bed early with a book (I am currently reading Primal Mind, Primal Body by Nora GedGauddas)

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.6 mile bike
6 rounds of run 300 meters at 3/4 pace
.6 mile bike

Assorted pushups, parallel bar dips and pullups.

55/65/220/3261

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1/25/10
Warmup - 25 squats, 15 55lb db swings, 15 45lb DL, 10 135lb DL
wod - 5 rounds 15,13,11,9,7 225lb DL and pushups
bike - 22 min.

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[QUOTE]Besides good old fashioned rest, what do you all do for recovery? I know we are pretty anti supplement in general but anything you all find helpful?
[/QUOTE]
In the AM I have BCAA & Glutamine, Glucosamine, Echinacea & Fish Oil. Post WOD (if its weights) I have Glutamine & BCAAs in my protein drink.

[B]01.26.2010-Tuesday[/B]

Warmup: Row, situps, pushups, squats, pullups, shoulder mobility, dip work

[B]Strength:[/B]
Back Squat: 8,8,8,8
75/85/95/105 (still taking it easy b/c of the back, all good below parallel reps knees out - back is fatigued - but no "injury" pain).

[B]WOD[/B]
4 rounds for time of:
25 calories - rower
25 push-ups
25 back extensions
15:xx - pretty much 16. Sucked today but I felt really good. Wasnt even a strength issue, the rower just kills me! Can't wait till its warm and we actually start running again. Need to work on endurance.


[B]DAY 23 of the burpee/d-u challenge[/B]
both unbroken today

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Today - 01/26/10
Noon workout at CrossFit Confluence

4 rounds for time of
Row 500m
50 squats

I thought I had this nailed! Rowing and squats! Two things I really like. What could go wrong?!?

I was starving at 11:00 so I ate my normal post-noon workout meal. What a stupid idea. After one round I was nauseous and during the round-two row I had to stop to keep from summoning Pukie. I finished round two and then went from nausea to stomach cramps. I kept stopping and going and finally finished in a pitiful 22:something. Not my finest moment, but at least I didn't quit. About two blocks from the box I had to pull the car over. That was a first for me. Ick.

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[B]1-26-10[/B]

Recovery? Fish oil and Massage (at least 60 minute deep tissue once a month..also use massage sticks and foam roller).

I couldn't get to the gym today so I did the deck-o-cards WO again, this time though hearts=pushups, clubs=abmat butterfly situps, diamonds=#35 goblet squats, spades=#20 KB press, (J=11 reps, Q=12, K=13, Ace=15 and Jokers=10 burpees ([B]thanks Diane[/B]). Between keeping my 4 year old from crushing his little toes with the #5kb and fighting him for the abmat we finished in a terribly slow 35:30.3 but had a great time doing it. Ever tried to teach a 4 year old how to do a squat? :rofl:

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I am on a 3 on 1 off 2 on 1 off but it seems I always end up doing some type of work maybe just pushups or pullups or I work on the OLYs, I do feel the fish oil is something that helps in a lot of areas and I try to eat clean a Zone Paleo combo.

CFCWU

CJ practice
WB shots for total 35 for me
WOD
10-1 Pullup
1-10 pushpress @ 135#
I made it into the 8th round of pushpress 135# and had to back it down half way through to 115# finished in 16:08

m/55/178 CrossFit Chesterton

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[I][B]100126 TUESDAY[/B][/I]
[I]Back at CrossFit Sonora! Yay....

[B]Warm up:
[/B][/I]Row 500m (1:54)
25 Shoulder Pass Throughs
3 X each of the following:
15 pull ups (5)
15 ring dips/bar dips (5)
15 knees to elbows (5)
L-sit practice (5)

[I][B]WOD: Back Squat 5,5,3,3,2,2,1,1.[/B][/I]
5 X 45# (empty bar) for quasi-warm up.
[B]5 X 95 X 2
3 X 115 X 2
2 X 135 X 2
1 X 155
1 X 165
[/B]Satisfied with this as a new starting point after four months away from workouts. Really need to take things slowly and carefully though I [U][I][B]want[/B][/I][/U] to jump right in full bore........

[B]Greetings Everyone!
[/B]I'll try to catch back up soon. Blessings to you all!

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Rest Day

[B]Stephen!![/B] So good to have you back.