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Patrick - Sorry to hear about your son. I hope he is better soon.
2/3-2/6 Skiing (Beaver Creek, Vail, Keystone, Vail) with friends from Pentagon Ski Club 2/7 WU: Row 1km; pull-ups X2X7/ +12# X7/ +18# X7; get-ups X10 WOD: 2 rounds KB swings 25# X20 Push-up rows 10# X10 KB snatch 25# X20 Lunge and reach X20 yds Seated KB twists X20 Pistons (assisted) X10 2/8 WU: Row 1 km; halos 25# X20; wall squats Workout: 5:00 min of TGU (25#) 5:00 min of TGU (35#) KB press 35# X2X20 Pull-ups (+12#) X10 |
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Sunday Feb 9, 2014
PM Session [url]http://youtu.be/Es9BYG61N9g[/url] Constantly Varied = (half hour shoveling snow, half hour scraping ice, ten trips to the house and back to bring a 5 gallon pail of water) + skating with the kids. Each kid reminded me to be careful because "you have a steel hip!" Life is very very very good sometimes. |
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2/7 WOD
“Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) 252. PR! Started at push presses and went all out on them, got in the 30's each round. Coasted on rows, got a lot of no-reps on wall balls, and really cranked out the box jumps. A long-standing Elite Goal for me as been 245, so I am thrilled to have exceeded that! Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/12419011853/[/url] 2/9 Sunday Funday WOD Skill Session: Coach’s Choice Worked on tire flips to get everybody warmed up. + 1:00 Tire Flips 1:00 Shuttle runs, 10m, alt forward run/back pedal 1:00 Dumbbell Snatches, alt L/R rest 3:00 x4 Rounds of 47, 48, 49, 51. Used 1.5 pood kettlebell and Russian snatches. Each round I did longer sets between hand switches, leading to increasing scores. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/12419026483[/url] Claw |
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2/10 WOD
A. Snatch, find 1RM 120 (multiple fails at 125) Split snatch. I'm liking it! + B. 3 rounds: 15 Burpees 20 KBS (1.5/1pd) 400m run rest 2:00 14:00 First round 3:15, then each following round about 15 seconds slower. Pushed it all the way on all rounds. Claw |
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Worked out Saturday with lackluster performance and breathing too hard to maintain the number of rounds.
Today, long warm up and mobility after 500m row. GhD sit ups and back ext. along with. dips. did 2X10 reps for ea. exercise. Back Squat: 5-3-1 225....to 355. Strength was ok, depth was too shallow. |
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Monday February 10, 2014
Goblet squat, front plank, l side plank, r side plank, to failure on each. Bergener warmup with 45# bar Snatch and C&J practice (with metal weights at a globo) 5x45 snatch 5x45 squat clean and jerk 5x65 sn 5x65 sqj 3x95 sn 3x95 sqj (at this point, apparently people were pretty comfortable with what I was doing b/c chad and buffy closed in a little bit while doing isolation curls and other exercises that I wasn't quite able to identify) 3x115 sn 3x115sqj (dropped the last one on purpose, which worked, people backed off quite a bit) 3x135 sn 3x135 sqj (now with plenty of room on all sides and some shocked onlookers) 3x155 squat c&j (with gratuitous grunting) 3x175 squat c&j (with extremely loud gratuitous grunting) Didn't want to go any heavier with the metal weights on the nice globo floor. And, I suspected someone had gone to "report" the madman. Finished with lat pull downs on the lat pull down machine (10x80, 10x150, 10x the stack (just b/c buffy was waiting for the machine) Then did some dips, pullups, and toes to bar, b/c chad had been struggling to get a pullup... Somedays people just rub me the wrong way and I do stupid stuff like show them up in the gym. I'm lucky chad or buffy weren't packing and waiting for me in the parking lot. |
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[B]WU:[/B]
500m Row (>1:50 min) 100 SUs 10 Leg Swings (Each Leg, both directions) 10 Air Squats 10 Push Ups 10 Burpees (Yay! Burpees!!) 10 25# Presses) 10 DUs (with 2-3 SUs in between) [B]WOD:[/B] 400m run (On treadmill) 12 Pull Ups 12 Dips 120 SUs 5:25 [I]A DNF! I didn't have much time due to a meeting and the track along with the treadmills were packed. [/I] |
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2/10
WU: Row 1km; hip and t-spine mobility Workout: KB swings 25# X200 Cash out: KB snatch 25# X10; KB C&P 25# X10 Working my way back into Pavel's "Enter the Kettlebell" program since the ortho and physical therapist had no issues with me working out with KB. That book, borrowed from my son, is what got me started with CrossFit back in 2009. |
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wow great work guys.....like i expected anything less :D
back at it yesterday after 10 amazing days in mexico Mega Bow: 1RM 302lbs Stiff Leg Sumo Deads: 3x8 185 lbs SS Seated Good Mornings: 3x20 Banded Good Mornings: 100 GHD Plank: 3x1min. Ext. Rot. Band Pulls: 3x20/s single red band perfect workout for a first day back. what an amazing trip for my mental health. yesterday while at home getting things back together from the trip my wife and i were talking about how things changed from a year ago. last year at this time when i was on the beach for the last morning i had a mental break down and sat there crying for over a half hour. cried in the hotel room and then on the bus on the way to the airport. then when we got home i stayed in bed for almost 2 full days then went to see my g.p. ended up on anti depressants for almost 6 months and seeing a counsilor for 3 months. this year....back at home ready to catch a tiger by the tail and am looking forward to the next few months and all that life might toss my way. what a difference a year makes........ |
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good to see all the regulars. I would rather compliment those who stay than mourn to loss of so many from the thread.
Tribal Crossfit started open gym middays during the week. This is great. Did a regular WOD yesterday. Today is supposed to be a non-WOD for Whole Life Challenge. Usually I would walk back and forth from work to home. Today did 5X500m. row w. 90 rest in between. |
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2/11
WU: Row 1km; t-spine mobility; wall facing squats X10; halos 25#/ 35# X20 Workout: TGU 35# X 6:00 Pull-up ladders (+15#) - 2X(1,2,3,4,5) (total of 30 reps) KB press 35# X3X20 Cash out: 5 rounds of "Huskies Gone Bad" with Noah and Tito. ;) Events include: Chase around the fireplace Bone toss and fetch Tug of war Floor wrestling Yes, Cliff, life is good! |
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Way to go guys!!
[B]WU:[/B] 800m run 100 SUs 10 Leg swings. each leg both directions 10 Air Squats 10 sit Ups 10 Push Ups 10 Burpees (Yay! Burpees!!) 10 Pull Ups 5 24" Box Jumps 10 27# Presses Burgener Warm Up 10 DUs [B]WOD:[/B] Overhead Squat 3×1 Snatch Balance 3×1 OTM x 5 – 3 Position Snatch 95# OHS x 5 75# Snatch Balance X 5 75# for the 3 Position Snatch |
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last nite after monday's welcome back wod was a shocker
fight gone bad 20lb lateraly wall ball 20 kg kb sumo hi pull 20"box jump 30 lb dbell bench press row for calories 276 reps..... |
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Wednesday February 12, 2014
Goblet squat warmup, toes almost straight forward, back getting flatter. Deadlifts 5x135 3x225 1x275 1x325 1x375 1x400 [url]http://www.coachseye.com/Hdrz[/url] (that's all the weight there was available. And, the bar was really slippery. The bar Tim bought for the So'P is FAR superior to the generic globo bar I used today) Back Squats 5x100 3x180 1x225 1x255 1x280 1x300 [url]http://www.coachseye.com/Wwh8[/url] Finished up with escalating Dumbell presses and WBS 20x15# db press 10x6# wbs 15x20# db press 10x8# wbs 10x30# db press 10x10# wbs 10x40# db press 10x12# wbs 10x50# db press 10x14# wbs WBS are a different creature these days, much more like they were "back in the day". Might have to try a Karen one of these days... I have really missed going to "The Box" and doing "CrossFit" while my back was hurt. Got the bug BAD while at CF San Fran. |
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2/12 Bike trainer
32:00 of random intervals 5:00 cool down |
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2/12 WOD
A. Clean Pull, 4-5 reps, 4 sets, rest 90sec 95 then 135's B. 3 Power Cleans + 2 Split Jerks, build to a tough weight for the complex in 10:00 155 (failed at 165 and 160) + AMRAP 8:00 5 Kettlebell Clean and Press, (right) 5 Kettlebell Clean and Press, (left) 10 Goblet Squats 4 rounds + 6 reps with 1.5 pood kettlebell. Had to jerk presses up a little bit but went with it because I wanted to swing a heavier bell. Lots of fun doing kettlebell cleans! Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/12490989613/[/url] Claw |
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Bench: 1RM (chains) 5/8" chain 185 lbs
DB Incline Bench: 12-12-10-2x8 quit after 2nd rep with 20lbs...shoulder felt like a ratchet....looked back in journel to last time i did this and yup same problem with incline stuff so i guess that is out now Multi Grip Skull Crushers: 3x8 Pushdowns: 100 small green band....tri's were on fire by the end Side Lying DB Ext. Rot.: 3x20/s 2 1/2 lb plate Farmers Bar Oblique Side Bends: 100/s 72 lbs..did 50-25-25 |
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2/13
A. 5:00 max double unders 285. This is a PR but I was actually not really feeling it this morning. Ran out of gas way too quickly. After my first round of 50+ the sets got really short really quickly. Wanted 300+. + 5 rounds: 3 Bar rollouts 10 Stationary Lunges w/BB front racked 135/95# 30 Double Unders 9:57 @ 115. Tried one rep at 135 and realized there was no way I was going to string 10 together, so this WOD would have turned into a lot of cleans. All sets at 115 straight through but challenging. I like bar rollouts, and double unders went OK. Last two rounds went 29 straight. Mind bottling what a mental game this is. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/12505690585/[/url] Claw |
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Thursday February 13, 2014
2.6 miles on the treadmill at inclines of up to 12.5%. "bump the Oly bar off your belly button" drills. |
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Friday February 14, 2014
"Rest" day, if you count working in four cities in three different states a "rest' day. |
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Saturday February 15, 2014
Goblet squat, pass through, wall ball shot warmup. Front Squats up to 265 (PR). OHS practice at 45# and 65#. 20 snatches practicing at 65# working on getting all the way to full shrug in triple extension (instead of pulling from mid thigh with bent arms while bent over). |
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[QUOTE=JT Kalnay;1219349]Front Squats up to 265 (PR).[/QUOTE]
Congrats! All PR's are fun, but strength PR's are the best PR's. 2/14 WOD CrossFit Open 13.4 AMRAP 7:00 3 Clean & Jerks, 135/95 3 Toes-to-bar 6 Clean & Jerks, 135/95 6 Toes-to-bar 9 Clean & Jerks, 135/95 9 Toes-to-bar 12/12, 15/15, etc 44 (ended on C&J's in round of 12) Ugh. 16 off my performance last year. Worked out at 5 p.m. because I felt too beat up at 6 a.m. Didn't eat much during the day and ran out of gas early. On the other hand, in warmup I nailed power C&J's at 155 and 165 pretty easily. This is the first WOD since WLC started that I felt more like the bug than the windshield. Claw |
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friday
2 person team 12 amrap 40 yard out and back prowler push me and another old guy 12 rounds....just got back with 5 seconds to spare....was totaly wiped afterwards and did not feel good for about an hour yesterday....3 x 20 standing on 16" boxes w/weight belt and kb hanging from it....20kg, 24kg, 44kg 3 rounds 3 minute on 1 on banded walking in place 3 x 20 russian twists cooked shrimp and grits for 20 friends ......most of them had never had grits before and were blown away by how good shirmp and grits were |
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2/16 Sunday Funday WOD
Skill Session: Turkish Getup Got some great step-by-step instruction from Ann Marie + AMRAP 15:00 Partner Workout (teams of 2): 20 Partner Sprawl Balls* 20 Partner Medball Situps (feet interlocked) 20m Wheel Barrow (10m each) * Wallball is squat cleaned and tossed to the partner 10ft away. 6 rounds + 20 sprawl balls + 13 situps. Worked with Brett. As a bonus, I hit my first muscle up in about six months afterward and also strung 4 kipping deficit HSPU's on 10 lb. plates. Claw |
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2/17 WOD
A. Clean & Jerk, work up to a 1RM 165. Felt rushed at the end. Think with a little more rest I could have hit 170. + 3 sets at 80%, 90%, 100% effort: 200m Run 10 CTB Pullups 10 Clean & Jerks (95/65) 10 CTB Pullups 10 Clean & Jerks (95/65) 70 Double Unders rest 5:00 31:15 Damn, this was long. Not really sure I totally applied 80/90/100%. Went easy on first round, but after that basically just went at it. Able to string a bunch of CTB's on first sets of 10 but after that I did not always contact chest to bar. After first set, all C&J's one at a time. Double unders started with 20 or 25, then 10's for pretty much the rest of the time. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/12594532105/[/url] Claw |
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Monday February 17, 2014
Woke up with a scratchy throat and not feeling 100%. Tried some Oly practice anyway (b/c I signed up for March 1st event in Miami). Wasn't really feeling it. Did snatches up to 145 and C&J up to 185. But didn't push it. [url]http://www.coachseye.com/2W1A[/url] [url]http://www.coachseye.com/DZAa[/url] [url]http://www.coachseye.com/43I4[/url] |
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JT, congrats on the PR.
Today was a mixed bag at Tribal. Usual warm up and gynmastics to start. Then weighted lunges, wall squats, and negatives for HSPU, and 200 y run. WOD: 5X 400 run w. 2 min. rest . Scale: 200 y. Still working on form for Pose running. Last two reps were best ever. I actually beat the runners coming in from the 400---this usually does not happen. |
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last nite speed bench press 95lbs 5 reps 3 set of n/m/w
then In 6 minutes: 1000m row AMRAP Mega Bow Band KB Box Squats 16 kg kbs Rest 3 minutes In 4 minutes: 500m row AMRAP Bamboo Bar Bench Press 12 kg kbs 65 reps total |
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Tuesday February 18, 2014
Walked on the treadmill for 75 minutes (2.6 miles) at incline up to 12.5%. Gained 1,000 feet of elevation. Did 20 empty bar snatches working on speed and hitting my spots. I simply have to get better at the snatch to qualify for Pan Ams and then Worlds. Those bamboo bar bench presses are freaky but effective! |
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Nice work guys!!
[B]BACK IN THE BOX!!! :pepper: WU:[/B] 400m run 20 Push ups 20 Sit Ups Sampson Stretch 10 PVC Pass Throughs 10 PVC OHS [B]WOD:[/B] 300 SUs 10 Jumping Muscle Ups 20 Squat Clean Thrusters (115#) 10 Jumping Muscle Ups 300 SUs 17:29 [I]It's been a long and complicated road getting back into our box. A lot of stuff I'm not privvy to. Though I did the WOD by myself, I had other CFWP folks cheering me on. The JMUs went easy, but the squat clean thrusters were tough. My form was bad and I could feel it. I was the slowest on the board, but I felt good about my time. [/I] |
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jt....know all to well from whence you come about the banded bamboo bench press....takes some getting used to eh?
Floor Press: 1RM (chain)135 w/2 5/8" chain DB Bench: 12-10-8-2x6 25,30,35,40 DB Skull Crushers: 3x8 25lb Supine Row: 12-10-8-6-4-2 Ext. Rot. Band Pulls: 3x20/s 6 rounds of: 8 Sinlge Arm Bent Row 30 lb dbell 30 Band Pull Aparts red band |
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Good day. Only one other person in noon group today. After warm up and mobility, DL 5X5@80%. 225----355
15 minute AMRAP: 400 m. run and 25 wall balls. 3R+100 m. run. |
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[B]WU:[/B]
400m Run 100+ SUs 10 Push Ups 10 Pull Ups 10 24" Box Jumps 3 DLs @ 135# 3 DLs @ 225# [B]WOD:[/B] 7 Min AMRAP: 5 Sub 1:40/500m Row pulls 3 DLs @ 315# 3 rounds + 5 Pulls [I]This looked like a good WOD on the main site. It was tough! I could not get the my row pace below 1:30, my fastest was 1:33. I couldn't hang on to the bar to do touch and goes. :shrug:[/I] |
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Thursday February 20, 2014
Rest Day (although my HR did max out during both the gold medal match in the bonspiel and for the final 5 minutes and the OT in the gold medal women's hockey game...) |
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[B]WU:[/B]
400m run 100+ SUs 10 Push Ups 10 Pull Ups Mobility work Pistol practice 10 GHD Sit Ups 10 Abmat Sit Ups [B]WOD:[/B] For 20 Min EMOM: Odd minutes, Burpees (Yay! Burpees!!) Even minutes, Row for Cal 104 Burpees (Yay! Burpees!!), 88 Cal [I]I tried to keep the Burpees (Yay! Burpees!!) at 15/min and the rows ~10 Cal/min. I ended up at 10-11 after the 8th round. Some how I missed a round! :shrug: Toughest thing I found was getting in and out of the rower. I would lose almost 30 sec. (Although that was somewhat of a rest! :D)[/I] |
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Friday February 21, 2014
Oly practice: snatch to 68kg. [url]http://www.coachseye.com/rYak[/url] c&j to 102kg. [url]http://www.coachseye.com/GvTU[/url] creeping closer to the 182kg I need to qualify for pan ams. lower qualifying weights at < 105kg... |
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yes, about that hockey. Went to my midday workout and asked everyone to not talk about the match. found out later at lunch that US has lost.
Warm up and dynamic stretching. Strength 3rep max. front squat. 3X155, 2X 175 (f). WOD: 4 minute Amrap: 15 thrusters @95, 15 C2B pull ups Scale (used heavy band for C2B) 1R, 25. More difficulty than I thought it would be. |
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Came down with bronchitis so missed some workouts. Still coughing a bit but energy level is back to normal.
2/19 Skiing at Keystone. 35k+' vertical; much of it in the trees and the back bowl off the Outback. We found lots of untracked and wonderful snow in there. :kicking0: 2/20 Skiing at Keystone. 19k+' vertical. Very cold and high winds. Due to the wind chill numbers, we were checking each other for frostbite after each couple of runs. The temps were so cold that the snow (in the trees) was sticky and slow. On the "groomed" runs, the snow was all blown off and the surface was firm and sticky. Even so, it was another great day skiing with a couple of buddies who approach it the gusto as me. :) |
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correction - "who approach it with the same gusto as me."
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Week 3 Day 3 Smolov Jr squat cycle 210x8x4 Legs are feeling hosed. One more day and done.
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