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[QUOTE=Cliff Miller;1100134]alden...wow do those yoder smokers ever put our frankenQ to shame. i would love to add one of those to my other 17.

tonite

1 RM back squat 365 pr :pepper:

1 RM dead lift 425 pr :pepper:

both were good enough to put me back on the leader boards # 2 for back squat and # 5 for dead lift.[/QUOTE]

Awesome!!!!

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Alden-Nice Work!

[B]WU:[/B]
.4444mi run
100 SU

Bergener Warmup

[B]WOD:[/B]
15 minutes to practice or test a Tall Snatch.

Then
12 minute AMRAP of:

7 Burpees (Yay! Burpees!!)
*Add 7 Burpees (Yay! Burpees!!) every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).
50 Double-Unders [I]Scaled to Single Unders.[/I]

75#

3 rounds + 28 Burpees (Yay! Burpees!!) + 50 Single Unders

[I]Did this backwards & Single Unders were a rest! Counting down helped. Last set of Burpees (Yay! Burpees!!) I had to break up into subsets. AND the 70 Burpees (Yay! Burpees!!) count toward the 68 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!![/I]

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Thanks for the Welcome guys. Did a 5 on 2 off 4 on and really feeling spent. I need to eat a LOT more but cant figure out what to eat in between meals other than shakes. I'm overtraining now, I know that but I'm addicted. Love the outcome and the way my body has drastically changed over the last (first) 3 months. Anyway, here was last night:

Thursday, October 11, 2012
BREATH FIRE

Warm Up: 400m run, 2 x 10 lunges, 10 ring rows

Skill/Focus: Pistols
Warm up with body weight if you are using weight; find best modification if youare not; 1 or 2 warm up sets for the row

Pistols x 6-8 ( a load if possible)
Rest 60 sec
1 arm db row x 8-10 (if you get 10 go up)
[B](was able to do 90# for 8 reps each arm)[/B]
Rest 60 sec
4 sets

WOD:
AMRAP in 12 min
6 db g2o 40-45#/25-30#
12 box jumps 24″/20″
Partner @ 1:1
Post Pistol weight if used/row weight and # rds for score

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Friday October 12, 2012

First CrossFit Competition...
[url]http://jtkalnaynovels.wordpress.com/2012/10/12/first-crossfit-competition/[/url]

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JT,

Good Luck! Have a great time!

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william....the almond thing has to do with the omega 6 to 3 ratio....plus it was on the no go list our coach sent out and i missed them on it

alden...all that it means is that there will be that much more meat for you :rofl: go a head and get one and you will be the hit of your street.

good luck jt...have fun

tonite

20 minute as many reps as possible

10 20 lb wall ball
10 20" box jump
10 205 lb dead lift
10 16 kg kb swings

268 reps

day 12 of eating challenge and still only 2 points due to the da#n almonds

have gained 3 lbs since starting this contest. but am leaning out to the point my pants are getting real loose in the waist. weird but enjoying it.

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Kevin- Awesome work!!

JT-Good Luck!

[B]WU:[/B]
.333333mi run
Tried to get 100 SU, Only able to get 3 sets of 69ish reps

[B]WOD:[/B]
Angie

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

21:26

[I]Got the Pull Ups done in ~10:30! Clipped 3:42 off my 21 March time!! SWEET!!:pepper: [/I]

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10/12
Warmup: Row; Abmat situps; 15# weighted back extensions; pull-ups; bench press 45, 80, 100, 120X5
Lift: Bench press 130, 150X5/170X8
Assist: 105# barbell rows X4X10; pushupsX4X10

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nice job on helen william....that one cripples me for a few days afterwards

this morning

floor press 1 RM 197.5

then 5 x 8 135 lb bent row

then 2 hours of mountain bike trail maintance in prepertion for our annual 6 hour holloween mountain bike race

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welcome K.O.
Good luck J.T. your gonna have a Ball!!

10/13 Cindy 19 rounds matched my pr, 20 is right round the corner Who Hoo!!

m/58/180

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CrossFit Comp, Day One Summary

[url]http://jtkalnaynovels.wordpress.com/2012/10/14/crossfit-competition-day-one/[/url]

Thanks for all the well wishes. There were some real fire-breathing 50+ CrossFitters at the comp. One 50+ athlete did all 18 stations in the skills ladder, it was amazing and inspirational to see!

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JT- Awesome Job!! Sounds Like you rocked that competition!

JB - 19 rounds on Cindy is amazing - but not for a machine like you!! :D

Cliff - It was "Angie"! :D Still, Thanks!! Great work on the floor Press & bent rows! Good Luck on that bike race!!

[B]13 Oct:
[/B]
70 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

[B]14 Oct:[/B]
DIYWOD Harriett:
21-15-9
Power Cleans
Burpees (Yay! Burpees!!)

Finished out 26 Burpees (Yay! Burpees!!) for today's 71 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

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[B]WU:[/B]
400m run
Dynamic Stretching (~40ft):
Sumo squats
Walking Lunges
5 Inch Worms (2 Push Ups)
Butt Kickers (2)
High Knees (2)

Mobility WOD stuff

[B]WOD:[/B]
5 RFT:
15 Walking Lunges (75#) in Front Rack position
90 Single Unders (1st round was 15 3 SUs & 1 DU attempts)

9:51

[I]Scaled to 75# which took hurt my SUs. Was the 1st one in my heat. Felt good about that! (Kinda wish I went Rx @ 95# :shrug:) Good thing is that my knee felt good![/I]

Did 72 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

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Hoog I'm so sick of doing Burpees YAY Burpees I got less then 1500 to go

Strenght
push press 3@95/135/155/185/ F@205
6x5 pullups @ 44
6x5 Bench Press @ 205
10-1
KB swings @ 70
elevated pushups

WOD 8:00 AMRAP
8 thrusters @ 115
8 Burpees YAY :pepper:
8 CTB pullups
3 rounds 4 thrusters
She's a Dandy

m/58/180

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tonite

10 135 lb bench press
10 full extension bench sit ups w/14 lb med ball
20 95 lb bench press
10 full extension bench sit ups w/14 lb med ball
30 75 lb bench press
10 full extension bench sit ups w/14 lb med ball

5:50

appointment w/surgeon 8:30 tomorrow morning for shoulder hoping for the best fearing the worst:confused:

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Cliff - Good luck with the doc.

10/14
Warmup: Row 700m; back squats 45, 80, 100, 120X5
Lift: Back squats 130, 150X5, 170X6
Cashout: 50 miles on the dirt riding some Colorado historic routes. A group of us rode Shelf Road (old railbed of the Midland Railroad between the mines of Cripple Creek to Canon City) and Phantom Canyon Road (the stagecoach route between Cripple Creek and Canon City). In some spots, the road is only one car width wide with steep cliffs and drop-offs. Definitely a concentration ride between controlling the bike in the rough stuff, enjoying the scenery and watching for oncoming vehicles. I was definitely wiped when we were done. Especially after the margarita when I got home. :)

10/15
Warmup: Row 700m; upper body mobility; shoulder press 45, 55, 65, 80X5
Lift: Shoulder press 95, 105X5/ 120X6
Assist: Pull-upsX3X10; 65# shoulder press X3X15
Skills: PVC snatch

Creaky today after yesterday's ride; slow to get warmed up...

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10/16
wu
pullups, GHD situps and Back Ext, H/C OHS Snatch with hook grip all @ 75
walking lunge

WOD 8 rounds 2:00 cap on each round rest with remaining time
5 squat clean @ 115
8 Burpees
:45 to :47 each round

m/58/180

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o.k. news from doc....she wants me to try physio for 3 months and has an mri schedualed then a re evaluation....so we will see what happens in the new year.

last nite front squat 2 RM 305 lbs

then bulgarian one legged dead lift spent 15 minutes and never really go the hang of them even after going from 135 lbs down to 95 lbs

then 5 x25 green banded good mornings

then with 10 other gym members food prep for our gyms 3rd birthday today. just over an hour to pep veggies/salsa/gaucamole for 80. in addition to the 4 pork butts cooked for breaky (my wife will kill me when she sees the oven this morning) and the 4 butts that are on the smoker for dinner tonite.

keep up the great work everybody.

alden....that sounds like an amazing trip....i lived outside of wonderland over by boulder for a year in the early '80s and loved it. little log cabin no running water no heat except for the wood stove. great county down there.

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Guys - Great job!! (JB- Awesomely close!!! Yay! Burpees!!)

Cliff - Glad to hear about the medical news!

Alden - Dittoing what Cliff says.

[B]16 Sept:[/B]
73 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge

[B]17 Sept:[/B]

[B]WU:[/B]
50 Push Ups
50 Sit Ups
50 Air Squats

100 SUs Attempts

[B]WOD:[/B]

800m run
75 20# Dumbbell Thrusters (Rx was Wall Balls)
800m run

14:19

[I]Running is running! Did the DB Thrusters in set of 15, counting down, which helped![/I]

74 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

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10/17
Front squat 3x 135 185 2@ 205
racked dl @ 315 3x5
DL @ 315 3x3

WOD
10-1
1-10
135 push press
T2B

Cliff good to hear the Doc's visit went well:thumbs_up
Alden that bike ride does sound like a great way to spend the day!

m/58/180

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10/10 (?) WOD (cruise vacation)
Run/power walk about a mile uphill from tour bus to Gambino Winery in Sicily, Italy.
Link to Google maps of winery, bus parked at highway (WFS): [url]http://tinyurl.com/8l9douc[/url]
Unknown time, unknown distance, but about one mile.

10/11 WOD (cruise ship gym)
5 x 5 seated dumbbell presses
30-35-40-40-40
5 x 12 dumbbell lunges
30-40-40-40-50
5 x 10 weighted decline situp with foot anchors
15-15-15-15-15

10/13 WOD (cruise vacation)
Walk up 1,300 steps from Old Town Kotor to Fortress for time.
(View from top (WFS): [url]https://sphotos-a.xx.fbcdn.net/hphotos-ash3/546833_10151057063377047_1585758207_n.jpg[/url])
18:46

10/19 WOD
Halting Power Clean
2-2-2-2-2-2-2-2-2-2
95-95-115-115-125-125-135-135-145-155

Tabata Row (cal)
5

First real WOD in basically three weeks, since the week before my two-week vacation I was so busy getting ready I barely had time to WOD. Pleased with PC's. Felt like they clicked. Finally figured out that I only have to pull high enough to get clearance to pop under bar to catch it.
Tabata row showed the loss of metcon from the vacation (and the 5 extra pounds I added). Started with 7's, then 6's, only once got that damned 5, otherwise would have been a 6.

Claw

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welcome back jim. everybody needs a break every now and then :D

wendsday....gyms 3 birthday....teams of 2 wod...board game type of wod....not quite sure how but my team won in our class and had the 3 rd highest score of the day....

tonite

bamboo kettle bell bench with red bands 16 kg kb 3x20
dbell bench 40 lb 3 x 20
3 RM ring row to max height box got to 24"

then chili making for 100 for time...team of 3....just under an hour and for tomorrow's bike race we have 5 brisket smoking and 20 pounds of pork belly waiting to be cooked :broc: :holysheep: and me in the middle of my 28 day food challenge with still only 2 points and not being able to partake in the chili cause of all the caned stuff in it or the brisket cause i brined it in root beer and maple syurp....oh well gotta go with the pork belly i guess :pepper:

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Hey guys, where has Deb Weber gone? Do you know if she is ok? A lady on another forum asked me for a link to Over 50 CrossFitters. I was surprised to find the last few pages of posts are all of the guys with no ladies posting.

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Here I am! I usually post in my own log, not a lot to learn from my stuff its all weightlifting 101. Wheres pat q? where are the other ladies that used to post? Busy im sure. I dont post much in here, its a little intimidating, actually for me its the whole board, everybody so strong prs all over. Its all good. inspiring, keeps me playing catchup, I guess;)
I posted a news clip yesterday, a lady jumped a 7 ft wall escaping a gunman...my first thought?...must be a crossfitter. Someone pointed out a cfer woulda kicked his butt!!

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this morning in the dark cool wet rain 5 km run 29:41

brisket looks and smells great after being on the smoker overnite

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Cliff - Your posts always make me hungry. :)

Was on travel again this week. Managed to get all my lifts in this week courtesy of the local globo in Rosslyn, VA.

10/20
Warmup: Row 700m; back squats 45, 80, 100, 120X5
Lift: Back squats 140, 160X3/ 180X6
Cashout: 10 mile bicycle ride with hills

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Nice work guys!

Cliff - What Alden said!!:D

[B]18 Oct:[/B]

800m run
100 SUs

75 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

[B]19 Oct:
WU:[/B]
.55556mi run
100 SUs
10 DU attempts (3SUs & 1 DU Attempt)
10 24" Box Jumps [I]Trying to keep the jumps QUICK![/I]

[B]WOD:[/B]
500m row
50 Wall Balls @ 20#
400m row
40 Wall Balls @ 20#
400m row
30 Wall Balls @ 20#
200m row
20 Wall Balls @ 20#
100m row
10 Wall Balls @ 20#

19:55
[I]"Karen" interspersed with Wall Balls. Tried to do 'em in subsets of 5. :rolleyes: Was able to do the last 10 straight, which helped me break 20 min!![/I]

76 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

[B]20 Oct:[/B]
77 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

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[B]21 Oct:[/B]

78 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

[B]22 Oct:

WU:[/B]
.5555556mi run
100 SUs
DU Attempts

2 rounds:
10 Push Up
10 Air Squats

50m:
Butt Kickers
High Knees

[B]WOD:[/B]
Eight rounds for max reps of:
115 pound Hang power clean,
20 seconds Rest 10 seconds
115 pound Push press,
20 seconds Rest 10 seconds

53
[I]Merged them all together. Did more Push Presses. Just glad I was able to get all the HPCs!![/I]

79 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

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i love the challenge of cooking for large groups and after several years of doing it have most of the bugs worked out so now i can concentrate on having fun doing so. it still is a lot of work but it is a labour of love.:D

tonite 5 RM back squat 310lbs
then 1 x 6 deal lift 310lbs
then 5 x 25 roman chair dbell press 20lb dbells

keep up the great work everybody

Re: Over 50 Crossfitters Sign In
 

Cliff - Got to figure a way to sneak across the border to get some of your eats!! ;) Nice work! (That is DEAD Lift, right?)

[B]WU:[/B]
.33333mi run
100 SUs
DU practice

3 rounds:
10 Push Ups
10 Squats

[B]WOD:[/B]
7X2 Hi-Hang Cleans (knee extension only) – heaviest possible, rest 60 sec.

-then-

4 rounds for total reps of:

In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.
*Rest 90 seconds after each round (including the final round).

-then-

400m Run for time (absolutely all out effort).

50#-70#-80#-90#-100#-110#-115#-135#(f) [I]115 felt SO EASY. This is more mental than anything else. Doing the WOD in the Base Globo is NOT the same!)[/I]

Scaled to 25# Dumbbell OHS 31 reps

1:52 for the run.
[I]My hammies were feeling it! Rowing went well & was able to do about 7 OHS per round. The rest helped, but is a little nerve racking.[/I]

80 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

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guys....anytime you happen to find yourselves up here in need of a wod or meat fest the door is open. like i really need an excuse to fire up the bbq :rofl:

yesterday....after getting x rays on what the doctor thinks is a cracked bone in my foot:mad:will find out later today or tomorrow

8 40m forward and 8 40 m backward sled drags with 185 lbs

then

4 left side and 4 right side 40 m sled drags with 140 lbs

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[QUOTE=William Hoogsteden;1102995]Cliff - Got to figure a way to sneak across the border to get some of your eats!! ;)

[/QUOTE]

+1 on that! Road trip to Cliff's house.

10/22
Warmup: Row; Abmat situps; weighted back extensions; shoulder press
Lift: Shoulder press 100X5/ 115X3/ 125X4
Assist: Ring pull-ups 12, 10, 7, 6; 65# shoulder press X3X15

10/23
Warmup: Row 700m; Abmat situps X2X20; 20# back extensions X2X15; deadlifts 45, 110, 135, 165X5
Lift: Deadlift 205X5/ 230X3/ 260X6
Assist: 65# good mornings X3X10; T2B X2X10
Skills: Hang squat snatch PVC, 20, 30, 45X3, 55 (1,f,f), 45X3
55# OH squat X3

Waiting for an MRI on my foot. Hurt it a few weeks ago when I did my sprint through the Denver airport trying to make a connection. X rays didn't show any problem but the lump in the ball of the foot is proof that something is up. Luckily it only hurts to walk but not too bad when I do deadlifts or squats. :)

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Hi gang, have not posted in a while, have not crossfit in a while. About a month ago, I strained something called a scalene in my neck. At first it felt like a torn pec around the collar bone. Yet it also involved the trap and neck muscle. Getting chiro trx. a few times per week. Went back to Tribal today.
Jared
4 X:
Run 800 meters
40 Pull-ups
70 Push-ups
Scales: Rowing for running and a band for pull ups.
34:43.

good to be back.

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Sounds like a road trip!! :D

Hope you guys are feeling better with your feet! Broke a metatarsil (sp?) when I was younger. Not fun!

Pat - Glad to see you're back!

[B]WU:[/B]
400m run
2 rounds:
10 Pull Ups
10 20# Med Ball Cleans
10 Hollow Rocks
3 forward rolls

[B]WOD:[/B]
5X5 Back Squats @ 75% – rest 90 sec.

-then-

1 minute AMRAP of Jerks @ 185/120#

-then (no break)-

100 Burpees (Yay! Burpees!!) for time.
*Perform 2 Power Cleans EMOM beginning after the first minute @ 185/120#.
Notes: There is a 10 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks @ 185/120#
Score is total number of Jerks and total time for Burpees (Yay! Burpees!!).

135#(5)-185#(5)-205#(5)-205#(5)-205#(5)

Scaled to 135#

10 Jerks/66 Burpees (Yay! Burpees!!) in 10 min/4 Jerks

[I]Back squats went well. Used my 1 rep max for the 75%. 205 felt easier on my knee than 185#. Weird.

the AMRAP was awful I counted for the class & did it by myself with a cheering section ("Yay! Burpees!!, Bill!" :D Did 11 the 1st min, then tried to keep a 6 Burpees (Yay! Burpees!!) pace for the rest of the 10 min. Could barely do 4 Jerks for the last minute.[/I]

Did 15 Burpees (Yay! Burpees!!) to finish the 81 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

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glad you are back at it pat. missed hearing from you as you inspire me with each of your posts.

tonite

3 RM bench 195

then

3 x 12 135lbs bent row

then

5 x 25 green band good mornings

then the local news paper had the "best" in squamish awards. the bike race we organize won 2 awards and i won one for the "best mayor" we will never have:rofl: kinda nice to be recognized by the comunity for all the work we put in over the year

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Thursday October 25, 2012

First day back at the box after the comp and a lengthy trip to California.

Two rounds of:
50 single unders
25 ball slams
15 air squats.

Two rounds of:
20 weighted burpees (did regular burpees on second round)
40 situps
60 goblet squats (did air squats on second round)
run 800

Wow that knocked some rust off!

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Congrats Cliff!! You're the fittest in my book!! :D

[B]WU:[/B]
.5555555556 mi run
100 SUs
2 rounds:
10 Push Ups
10 Air squats

[B]WOD:[/B]
15 Min Push Jerk Practice 135#, 155# (PR!), 175#(PR!), 185#(PR!), 205#(f) :pepper:

5 135# Power Cleans
9 135# Front Squats
4 135# Push Jerks
90 sec rest
5 135# Power Cleans
4 135# Front Squats

4:14

[I]Got tired & pulled a DNF. Front Squats got hard. But since I PR'ed the Push jerks, I didn't feel that bad! Should've went with 195# Before going into BW territory![/I]

82 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

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Pat - Welcome back. Glad the scalene issue has gotten better and you're back in the gym.

Cliff - Congratulations on being recognized. Always nice when the good guys get some credit.

10/25
Warmup: Short hike (3 mi) in the snow; row 500m; Abmat situpsX2X20; weighted back extensions X2X15; ring pull-upsX2X10; back squat 45, 80, 100, 120X5
Lift: Back squats 150X5/ 170X3/ 190X4
Assist: 100# back squats X2X10; 25# walking lunges X2X16

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JT - nice job!

Alden - Nice Back Squat Work!! The Farmers Almanac is predicting snow her the week of Halloween!:D It might happen!

[B]WU:[/B]
500m row
100 SUs
10 24" Box Jumps

[B]WOD:[/B]

Abatte
1 mile run
21 155 Clean & Jerks
800 m run
21 155 Clean & Jerks
1 mile run

Scaled to 95# C&J

40:04

[I]Was able to do ONE 155# C&J. Had an attack of sanity & scaled since my shoulder was sore. The second round of C&J seemed lighter than the first. Weird. Kinda of wished I at least went to 135.:rolleyes:[/I]
83 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

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thanks guys

last nite teams of 2 only 1 person working at each time

10 minute amrap

10 20lb med ball straight leg sit up
10 hip extension

12.5 rounds

5 minute rest

5 24kg goblet squat
10 lunge

17.5 rounds

this morning

1-2, 2-4,3-6.....10-20 (10 minute time limit)

275 lb dead lift
hollow rock

8 rounds plus 7 deadlifts