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[B]WU:[/B]
500m row
3 rounds:
10 Push Ups
10 Sit Ups
15 squats

[B]WOD:[/B]
20 AMRAP:
400m run
12 90# Hang Squat Cleans [I]Scaled from 135/95, looking for form[/I]
12 Burpees [I]Yay! Burpees!![/I]

2 rounds :mad: + 400m run + 12 90# Hang Squat Cleans + 6 Burpees (Yay! Burpees!!)

[I]Not thrilled with this. The hang squat cleans were the bottleneck. only one power clean in the bunch! At least the 2 rounds filled my quota of 16 Burpees (Yay! Burpees!!) for the challenge!!![/I]

[B]Cashout:[/B]
5X2 75# Overhead Squats

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[B]WOD:[/B]
3RFT:
400m run
20 Burpees (Yay! Burpees!!)
20 KBS using a 45# Dumbell

17:34

[I]Included ~30 sec of letting my son try a few swings. (Impressed him!) Burpees (Yay! Burpees!!) right after a run are tough!! So glad they count for today's count in the Challenge!! Running after the DB-KBS's were hard. I could feel how slow I am!! Last round was the slowest with the most breaks[/I]

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Haven’t posted in a long time. Here it is, quick and dirty.

8/17 WOD
“Snatch’n Balls”
Snatch 5-3-2-1-1-1
65-75-85-95-105-115f
Disappointed not to get 115 up, but my form on the lesser weights was pretty solid.

Then…
100 Wall Balls For Time performed in Tabata Intervals – 20 Seconds of Wall balls, 10 seconds of rest.
6:14

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7804689738/[/url]

8/18 Saturday WOD
Team of 2, perform
150 Thrusters (95/65) (one works at a time)
EMOTM 4 burpees (both)
14:58

Worked with Augie. We broke it out with burpees (took about 20 seconds), I did 20 seconds of thrusters, then Augie did 20. First round, without burpees, we did 30, then to sets of 4 each at end. Fielding and Zack programming.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7823964392/[/url]

8/20 WOD
Press:
5-3-2-2-1-1-1
(Idea is to go light at first, then really work for one rep max.)
75-95-105-115f-120f-115-120f-115
Not happy. Worried all the recent weight loss is hurting my strength, since I have 3-repped 120 before.

Then,
5 Rounds For Time:
200 M Run
10 M Broad jump
15 Kettle Bell Swing (1.5pd/1pd)
9:49 @ 2 pood

Worried I was struggling so much with kb swings until I realized I grabbed the 2 pood bell instead of the 1.5 pood bell by mistake.

Link to whiteboard (WFS): [url]www.flickr.com/photos/93561498@N00/7823967848/[/url]

8/22 WOD
Backsquat:
15 Min to work up to 3 Rep Max
235.

Given my recent worries about losing strength, I was pleased with this. Full depth. I have 5-repped 235 before, not sure what my 3-rep PR is.

4 Rounds for reps:
1 Min ME double under: 70, 55, 50, 30
1 Min ME wall ball (20#/14#): 17, 15, 13, 11
1 Min ME rope ascent 3, 2, 2, 2
1 Min rest

Forgot to photograph whiteboard, so scores might be a little off, but they are close. Worked out at noon, which always helps my performance.

Claw

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great work guys

deb my naming of what we did might have been off but it was wide grip on the bar pulling from the knees, elbows out pulling the bar to collar bone which is a struggle for me due to my shoulder mobility issues hope that explains it better

tonite for time

8-7-6-5-4-3-2-1

155lb front squat

2-4-6-8-10-12-14-16

20 kg kb sit ups

10:47

tomorrow nite is our first nite (a buddy and i went 1/2ers) out in an internation 14' sail racing skiff, i have not sailed since i was 14. this boat has 400 square feet of sail when it is fully rigged and can go up to 60 kph. my buddy who owns the boat has not sailed in 10 years but has assured me he has watched the power point presentation a couple of times so he at least knows how to rig this boat.

should be another interesting nite:pepper:

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8/23
Kiwi's Running Seminar
800/400 meter post-test

800 m = 3:06 ([url]http://connect.garmin.com/activity/214041246[/url]). Exactly the same as the pre-test, which ****ed me off enough to attack the 400.
400 m = 1:17 ([url]http://connect.garmin.com/activity/214041252[/url]), a four-second PR!

Shin splint on left leg pretty severe before and after the run. Iced the crap out of it this morning, doing better. I have to make up my 1600 m post-test, but otherwise no running until Pier to Peak on 9/2.

Claw

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8/23

12 miles of single track mountain bike riding. 2:10

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Claw - Choosing the wrench!! Awesome!! Don't forget, Form is King!!

Cliff - Living vicariously through you!! Enjoy the sailing!!

Alden - Nice job on the Biking!

[B]Out of town:[/B]

18 Burpees (Yay! Burpees!!) for the Challenge!!

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8/24 workout

11 a.m. Foundations class. Not a "WOD" strictly speaking but great exercises to strengthen the posterior chain (aka "booty area"). I was dripping sweat by the end.

Claw

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last nite

1 rm bench press w/ 1 second pause at bottom

195 lbs

then incline bench press 6-6-6-6-6

30-35-40-45-50

today partner wod each of us doing half

800m run
100 double unders
400 m run
100 24 kg kb swings
400 m run
100 40lb dbell bench press
800 m run

21:47

no sailing thursday nite as we had a storm blow in late in the day and for a change we erred on the side of caution since it would have been our first try

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Isabell

10-9-8-7-6-5-4-3-2-1 reps of

DL@1.5 bodyweight
BP @BW
Power cleans @ .75 BW
Scale: 275 DL, 175 BP, 135 CL.
30:08.

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Wow Seems Like everyone's been busy!! Nice job!

Cliff- Sorry about the sailing!

[B]24 Aug :[/B]

19 Burpees (Yay! Burpees!!) for the Challenge!

Ran a trail by the OK City river, their version of the San Antonio River Walk.

5 50# DB Thrusters and 5 Jump over the weight bench.

[B]25 Aug:[/B]

20 Burpees (Yay! Burpees!!) for the Challenge!

[I]Had a memorial Mass for my youngest daughter's boyfriend who pass away last week at age 39. Way too young! :( Getting ready for some more travel next week.[/I]

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7 Minute AMRAPof Burpees:

Nice easy pace got 80. 73 in the open last spring. I think I can hit 90 if I bust it.

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8/25 WOD
Day 4 Daisy
AMRAP 7:
5 HSPU's
10 Box Jumps (24"/20")
Rest 2:
AMRAP 5:
5 Deadlifts (225#)
10 Pullups
Rest 2:
AMRAP 3:
5 Burpees
10 Double Unders
Rest 2:
1 Min Row for Max Calories

Total 292. That number seems high, but I also know I cranked out a lot of reps. Thanks to Amber for teaching me to "kip" up from HSPU's -- I got a lot of rounds there, maybe 7. Deadlifts were the clear bottleneck as they were slow and also killed the pull ups. Burpees and doubleunders went fast, all rounds of double unders straight through except one. 22 cal in minute of rowing, which is a ton for me.

8/26 WOD
Kiwi's Endurance Seminar (make up from last Tuesday)
"Mile" run post-test. (Actually 1600M+ (4 x 400M from Lane 5) run.)

6:58. ([url]http://connect.garmin.com/activity/215706214[/url])
This is a 19-second PR from pre-test. Totally happy with this! According to the Garmin, did the mile in 6:22.5.

8/27 WOD
Overhead Squats
5-3-2-2-1-1
75-95-105-115-135f-135
Last 135 felt strong, wish there was more time to try for 145. MikeMacSB was incredible and Augie broke 200#!

"Annie"
50-40-30-20-10
Double Unders
Sit-ups
7:19.

Quite a bit off my PR. Shin splints in left leg really painful. After doing 50 fast double unders, I struggled on all subsequent rounds. Augie was amazing this morning, getting on the board twice; a 205# OHS and then setting the first sub-6 Annie time in the gym. That should remain on the leaderboard for a while. Thinking about taking a training break to heal leg in time for P2P on Sunday.

Like to this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7873983606/[/url]

Claw

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Sunday:

5 rounds for time:

5 pull-ups (two small purple bands)
5 push-ups
10 abmat sit-ups
5 push-ups
5 pull-ups
10 air squats
run 400 M

31:21

I have been putting together a lot of WODs with low rep sets like this. It is a method of scaling so I don't do any movement to failire. If I go to failure I end up finsihing the workout with one or two reps at a time and the time just runs too long. (Sorry for not posting more regularly.)

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Jack - Nice Job!! Been thinking of trying 12.1 again. My buddy told me that when we did it most folks went out full bore & got 20 done the 1st minute and died out. He said if you could be a little slower & tried to do 15, you would get 100. Consistancy is the key!

Oh, yeah, Yay! Burpees!!

"The Other" Bill H - Looks like an impressive WOD & time to me! My 1st rule is "Don't Hurt Yourself!!"

[B]26 Aug:[/B]

21 Burpees (Yay! Burpees!!) for the Challenge!

[B]27 Aug:[/B]

[B](Out of town)[/B]

for time:
1600m run
450 Single Unders
50 Burpees (Yay! Burpees!!) 22 for the Challenge!
800m run
300 Single Unders
35 Burpees (Yay! Burpees!!)
400m run
150 Single Unders
20 Burpees (Yay! Burpees!!)

39:42

[I]Took longer than I'd hoped, but glad I was able to get it under 40 min! Can't imagine how long it would have taken if I tried Double unders!![/I]

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william great work out....i would have taken all afternoon if i had tried that with double unders

great work everybody

last nite

2 rm sumo dead lift 385 lbs

then 5 x 8 16 kg kb bulgarian split squat

then 5 x 8 135 lb good mornings

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Cliff - Awesome Sumo DL!! I need to try those!! (As well as the Bulgarians!!)

[B]Still On the road:[/B]

[B]WU:[/B]
23 Burpees (Yay! Burpees!!) for the challenge!!

DU/SU Practice
2 rounds-

10 Push Ups
15 Air Squats

[B]WOD:[/B]

5RFT:
3 35# Hang Power Dumbbell Snatches
18 Single Unders
200m run
3 35#Hang Power Dumbbell Snatches
18 Single Unders

14:24

[I]Had to sub SU for box jumps since the "Fitness Center" bench was being used. Not thrilled with the time, but wasn't a bad WOD.[/I]

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the bulgarian split squat is despised by all of us at the gym. usually because it is programed in after either dead lift or squats.

the first time we saw them we thought "oh great our coach was thinking again" and then we found out he was reading his russian weightlifting manuals again.

last nite

12 minute amrap

4 20 lb ball slam
8 20 lb dbell tri extension
12 45lb plate overhead lunges

6 1/3 rounds

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8/29 WOD
4 Rounds for Time:
30 Mountain Climbers
20 Knees to Elbows
10 Plyo Pushups
30 Jump Lunges
20 Presses (45#/33#)
10 Kettle Bell Swings (2pd/1.5pd)

19:55.
This was slower than it appears on the whiteboard. Other than my first set of 30 mountain climbers and all sets of 10 plyo push ups, I had to break everything up. There was really no "active rest" component, although I laid on my chest and stomach for a brief moment between push ups. Modified the warm up run to a slow 500M row in deference to my shin splints. (I think this is my first injury-caused modification in three years of doing Crossfit.) Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7889060110/[/url]

Claw

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12 min AMRAP of

12 KB Swings
12 Wall Balls
12 KTE

Every minute on the minute 4 Burpees

3 Rounds + 12 KB swings

8/27

500 Double Unders

Broke them up into 100's. Averaged 3 min per 100 DUs. Really getting better at them.

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Great work guys!

[B]WU (Still on the road!)[/B]

Jump rope pracice

10 push ups
15 Air Squats
400m run

[B]WOD:[/B]
3RFT:
50 Lateral Jumps (over an upright Dumbell)
20 25# OH Walking Lunges, right hand
10 25" DB Snatch, alternating arms
20 25# OH Walking Lunges, left hand

17:24

[I]Walking Lunges were tough as were the lateral jumps!! Last rounds were MUCH BETTER than the 1st![/I]

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nice work on the double unders jack

last nite

ring row practice to try and get me into a horizontal plane due to shoulder issues and was able to get there and do 5 x 5 with no real shoulder pain or issues this morning

then 5 x 20 3 board bench press with 105 lbs

then 5 x 8 40 lb 1 arm dbell row (the old school type w/knee on bench. i knew i should have worn my cut off jean shorts to class last nite) :D

then 5 x 25 ab matt sit ups.

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8/30 WOD

“Hold on for dear life”
Teams of 2, for time:
50 burpees while teammate holds top of deadlift (225#/135#)
60 KBS (1.5pd/1pd) while teammate holds Kettle Bell in goblet squat
50 Pullups while partner holds chin over pullup bar (supine)
60 Tire sledges while holds plate in lockout position (25#/15#)

10:56
Worked with Dan Tobin and we crushed this WOD! Traded burpees on the 10's (5 each last set), KBS on the 10's, pull ups on the 5's (except Dan did one set of 10), and sledge hammers on the 20's. One of the funnest WOD's I've done in a while.

Claw

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I just turned 52, would like to start Xfit, will have to do it at home( not in budget to sign up anywhere) I have some equipment, dumbbells and such so I'd be doing a lot of subtituting and building of some items. Any recomendations for start up programs? I found some but I'm not really sure how to work my way up to doing WOD's and finding substitutions for the workouts I can't do at home. I've been working out a little already some jogging do a little weights but nothing seems to motivate me like Xfit and I want to do it right. Any suggestions would help, thanks.:)

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Welcome David!

As far as scaling goes, I suggest this website (WFS) [url]http://www.crossfitbrandx.com/index.php/forums/viewforum/16/[/url]

It posts the main site WOD with a video demonstrating how to do it as prescribed (aka "Rx'd") and then in the comments, users [B]Garddawg[/B] or [B]BlueBugofJustice[/B] post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

Claw

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Claw - Awesome WOD!! Amazing Brutality!! Way to crush it!!

David - Welcome!!:pepper: Listen to what Claw says!! Another resource that I like is [URL]http://DIYWOD.com[/URL] . You can do a search on the board for scaled and Body weight workouts that would challenge you!

[B]WU (Still on the road!):[/B]
400m run
Jump Rope practice
2 rounds:
10 Push Ups
15 Air Squats

[B]WOD:[/B]
3 rounds for total reps of:
90 sec. ME Power Cleans 135/95# ([I]Scaled to 90#, 45# Dumbbells)[/I]
90 sec. Rest
90 sec. ME Burpees (Yay! Burpess!!)
90 sec. Rest

106 reps

[I]Shoulders were smoked by this one!! Burpees (Yay! Burpees!!) didn't help!! My arms were SO PUMPED and sore!! Good WOD!![/I]

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Burpees YAY! Burpees 7130 YTD

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claw sounds like a super fun work out. i really like doing workout in teams

welcome david just an idea from a buddy of mine who got me started in xfit. he has slowly built up quite a home gym bit by bit and spends most his days working out there but he also comes into the squamish crossfit gym once a week for coaching and to keep in touch with what is going on.

last nite

speed frisbee golf (the 3 of us would throw and then run to the frisbee and throw again) as it is getting way to dark to see in the woods with the change of the season. took us about 1/2 the time it normaly would and we actually did work up a good sweat. good sweat and frisbee golf generaly don't go in the same sentance but it did last nite.

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David, welcome aboard.

Today at Tribal.

35 KB Swing 53/35
40 HR Pushups
30(steps) Single Arm KB OH Walking Lunges 24/16kg (15l/15r)
20 Power Cleans 115/75#
30 HR Pushups
20(steps) Single Arm KB OH Walking Lunges 24/16kg (15l/15r)
10 Power Cleans 115/75#
35KB Swing 53/35

took 15:21.
—–
Practice for 10 Minutes
Forward Roll to Handstand

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tonite

200 m run
10 32" box jumps
10 roman chair type thing sit ups

400 m run
15 32" box jumps
10 roman chair type thing sit ups

800 m run
10 32" box jumps
10 roman chair type thing sit ups

12:09

should have ran harder last nite :D:D

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this morning for time

4 rounds

5 back squat body weight (235)
50 m run (25 out 25 back)
5 24" box jumps

4:17

and for a birthday present to myself today i picked up a 1967 4 door chrysler newport. purrs like a kitten and drives like you are floating on a cushin of air. should look awsome pulling my 1966 travel trailer.

who would have thought getting old was this much fun. :pepper: when i look around at other friends and aquaintances who are around my and my wifes age i am more and more glad that i have crossfit in my life. it has made all the difference to where i was just about 3 years ago.

keep up the great work.

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got up early and decided not to wait for Sat. class. Went to local pool and swam laps for 30 minutes. Mixed drills and running in water.

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[QUOTE=Cliff Miller;1090623]this morning for time

4 rounds

5 back squat body weight (235)
50 m run (25 out 25 back)
5 24" box jumps

4:17

and for a birthday present to myself today i picked up a 1967 4 door chrysler newport. purrs like a kitten and drives like you are floating on a cushin of air. should look awsome pulling my 1966 travel trailer.

who would have thought getting old was this much fun. :pepper: when i look around at other friends and aquaintances who are around my and my wifes age i am more and more glad that i have crossfit in my life. it has made all the difference to where i was just about 3 years ago.

keep up the great work.[/QUOTE]

so good to hear that you are really enjoying your life.

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Sunday September 2nd, 2012

AMRAP 20 minutes

10 situps
10 hand release pushups
10 kettlebell swings (35#)
10 dips

7 rounds plus 21 reps.

<< this is my first post in this forum. I am 51 years old and live in Cleveland Ohio. >>

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2nd Pat @ Cliff:thumbs_up
Welcome David and J.T.
Ran Kowels Bogg Indiana Dunes National Lakeshore
just under 6 miles

m/57/180

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9/2 WOD
Pier to Peak

2:45
Messed up my Garmin a little way into the run.
First 10:31 [url]http://connect.garmin.com/activity/218367340[/url]
Break for Garmin screw up, about half a block.
Remainder of run: [url]http://connect.garmin.com/activity/218367372[/url]

Three goals. First, finish. Second, run all the way. Third, 2:45.
Achieved first and third goals. Ran first 10 miles, to Flores Flat. Next two miles were steeper, probably 3:1 running to walking. Thirteenth mile was just cruelly steep. Walked probably 90% of it. This was very hard, probably similar effort to doing Murph 1.5 times. Very proud of myself, the other CPC'ers who participated, and thanks to the best cheering/support system one could ask for!

Claw

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Monday September 3, 2012

Four Rounds of:

1 mile
30 GTO (95#)

then practiced ring dips and ring pullups, still working to get that first muscle up...

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welcome david and jt.

yesterday

18 holes frisbee golf and 9 holes golf

today

18 holes frisbee golf
2 hour mountain bike ride....great to be out on my bike again

then

5 rounds

10 30" box jumps
10 GDH situps

6:04

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Welcome JT and David :kicking0:

Had an evaluation last week, Functional Movement Screen. Wow. Shoulder ROM sucked, some balance and flexibility issues with my lower extremities. Working on fixing these now. The theory is that working out over movement impairment will continue to perpetuate the problem, slow performance, impede progress and increase risk of injury. :yikes:

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Hello everyone; I see you are all keeping up the great work. Back home after a week of camping in southern CO and then a three-day motorcycle trip through Rocky Mountain National Park and northwestern CO.

Welcome JT and David.

Bill H – the physical therapy/ functional movement work probably won’t be a lot of fun but it has really paid off for me.

Cliff – Congrats on the “new” car and on having so much fun. I’m a motorhead from way back; post a link to photos of her.

9/1 5 RFT:
10 pushups
10 dumbbell rows, left arm (52#)
10 dumbbell rows, right arm (52#)
10 KB swings (35#)
6:50

9/2 Bicycle ride "Hills and Headwinds" 18 miles 1250' of climbing

9/3
Warmup: Upper body mobility; squat 45, 75, 90X5, 110X3
Lift: Squat 135X5, 155X3, 175X4
Assist: 65# good mornings X3X10; 25# DB walking lungesX3X16
Lift #2: (Deload week) military press 50, 60, 75X5
Assist: deadhang pullups 10, 10, 6; ring dips 10, 10, 4

Doubled up on my lifts today since I didn't lift yesterday.