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[quote=Charles Pyke;578329]Scott,
Just read the WOD your son did. Now I feel old. Ouch.[/quote] :yeahthat: Scott, Nice SP and BS work! Never thought of doing the high rep sets, but what better way to induce muscle memory..... |
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[quote=John Scott Rezendes;578391]
then a made up WOD completed in 15:33 of: 21-15-9 #65 thrusters #35 K-bell swings burpees (PFSS)[/quote] Jeepers, John Scott, this one sounds positively painful....at least, high on the suck factor. Great time! |
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[B]Mark,
[/B]Great SP work. Loved the competition stories too. I'd be willing to be now that Jim Ryun couldn't do any of the WODs you've done......As for Lance Armstrong, he's just not human (I say that with the deepest respect)! [B]Charlie, [/B]Great job on "Elizabeth" today. Glad the flight went well. I would have loved to have made into our Air Operations Program, even as a flight officer/paramedic or an observer on one of our fixed wings. Didn't happen... BTW, I added PFSSs to my warm-up today. I forgot the suck factor just 10 of those little wonders can add to one's day.....Just what I need though to raise my endurance! [B]Diane, [/B]Hope the rest day was all good! [B]John, [/B]Good stuff! Sensible to have backed off on the weight for the cleans. I'm curious - - can I ask if you timed your WOD? Take care of that ankle! [B]Robert, [/B]Nice "Elizabeth" also! Great that you acknowledged your form issues and kudos for "powering" through anyway! You may find your weight capability actually increases when you get your form dialed in. I'm not particularly strong comparatively with some of you and yet I've found technique to be key with these oly lifts. I am definitely not the sharpest tool in the oly lifting shed! Great work, everybody. Old folks ROCK! |
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Today I'm feeling like Ray Liotta in the last 15 minutes of Good Fellas.
Got to the gym and both the C2s were taken (by folks who really didn't know what the heck they were doing...except blindly watching Maury and pulling stroke about 5 times a minute...) so I got on the stationary bike and knocked out 2 miles in 7:54 until a C2 was vacated then executed a moderate 1600m row in 8:05. I got a new gadget WFS ([B][url]www.gymboss.com[/url][/B]) to do tabata with since my hearing is shot and it has a vibrating function. Anyway I mount the pull up bar to start and the wing starts barking after about 5 seconds. Being a more prudent man than I was twenty years ago, I bailed on the tabata and tackled some back squats. I just read the chapter in Starting Strength and thought I would test newly discovered technique. Much happiness and joy...shoulda read the darned book a long time ago. I didn't hit my #215 PR (being prudent and all) but I felt better under the bar than I ever have as follows: #45x5x2 #95x5 #115x5 #135x5 #165x5x2 #185x3 I'm pretty sure I could have hit a new PR for at least 1RM, but backed off to give the ailing knee a break. Now it's back at the house, finish washing clothes, pack the kids stuff, take a shower, pick up the kindergardner from school and drive to Tallahassee for a family reunion tomorrow. The wife is heading to NTC early sunday morning so I got exactly no help. Yeah, baby! |
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[B][FONT="Arial"][SIZE="7"]SCOTT,
SINCE YOU'RE SO HARD OF HEARING, I'LL TYPE IN BIG, BOLD CAPITAL LETTERS. HEARING LOSS FROM WHAT? AIRPLANES? NEVER HAPPENS. JUST ASK THE VOICES IN YOUR HEAD OR YOUR RICE KRISPIES.[/SIZE][/FONT][/B] |
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Long hard day. Ran out of time and energy. No work out today. Also, was bad with the diet this evening. Had a hamburger (really not so bad) but had a milk shake with it. The milk shake made me feel bloated and a bit crappy. I haven't had any sugar for a long time. Yech! On the road tomorrow. Will have to see what happens tomorrow.
Cancelled my order for the kettlebell and medicine ball. The online retailer was out of stock and the back order will take quite long. Other issues with the retailer as well. Oh well. I'll try a different seller soon. |
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my son and I did todays WOD Tabata something else, the pull ups and push ups were real tuff started out with 9 pullups the first round and went to six and down to 4, push ups were just brutal I did 20 the first round and my arms were on fire after that.
glad my 13 year old is into this stuff going over to the new crossfit affiliate here in Chesterton tomorrow for a WOD the place is not open yet but it must be some sort of open house looking foward to training with people who have at least a level 1 cert. I need help with my oly lifts Steven I did the Elizabeth in apx 10 min but dont forget my lifting skills are on the low side Charlie give us your GHD reveiw thanks :D |
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Buy In: CFWU
WOD: Pull Ups: 14,9,7,6,3,4,4,3 = 50 Push Ups: 18,10,10,8,8,5,6,6 = 71 Sit Ups: 18,15,13,10,10,12,11,10 = 99 Squats: 15,15,15,15,15,15,20,20= 130 Total: 350 [B]Stephen[/B], Thanks for the encouragement; after yesterday's workout I was down on myself for the lousy form; today, my numbers are okay, but if the truth were told, 50-75 of those reps wouldn't count in the CrossFit Games. But then again I'm not competing; I just glad that on a Friday afternoon, after a long week, my wife, my son and I are in the gym and that I'm lying on the floor gasping for air and not passed out on couch with a beer in my hand. Have a great weekend and tomorrow's WOD looks like funhttp://www.board.CrossFit.com/images/cnome/smilies/smile.gif |
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[B]WOD 5-1-09[/B]
"Elizabeth" 21-15-9 reps of: Clean 135 pounds Ring dips 10:11 RX'd Definitely a lot of room for improvement on my clean form. Had several misses because I didn't get enough speed on the bar and get under it. Was very happy with the ring dips, did 10 unbroken on the first round. Went way off my diet yesterday...two pieces of chocolate birthday cake, lasagna at lunch, spaghetti at dinner and 2 glass of wine...felt kind of crappy today but got back on the salmon and broccoli...feeling much better now. |
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Terry,
Strong Elizabeth! That's a solid time for anyone. Robert, Nice Tabata. It's amazing that laying on the floor, gasping for air can be enjoyable, or at least memorable, when you share it with family. John, Likewise, nice job on the TSE. That one's always deceptively hard. 4/30 Bench Press 45x5; 95x5; 115x5; 125x5; 135x5 Hadn't benched in a long while an hoping it will help my lagging SP's. followed up with Elizabeth, 21-15-9 of 135 squat cleans, ring dips. really tried to convince myself to try the power clean version, but forged on with the squat cleans. Time = 14:27, about 0:20 off my PR. 5/1 Dead Lift 65x5; 115x5; 202x3; 222x5; 237x5; 247x5. Followed with 202x15 after about 5:00. Met Con was a shortened (to adhere to the 10 minute met-con for CFSB) Tabata Something Else: 5 rounds of each exercise: Pullups: 13, 11, 9, 8, 7 Pushups: 13, 10, 8, 7, 7 Situps (Ab-Mat, Butterfly): 13, 13, 12, 11, 11 Squats: 20, 21, 21, 20, 20 |
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[I][B]090501 FRIDAY
[/B] [B]Warm-up: Versa-Climber: [/B]10:00 / 10 - 12" steps / 75 - 80 SPM. [/I][I][B]SCFWU (Steve's CFWU X 2) [/B]Arm Circles (once) "Chorus Line Kicks" X 10 each leg [B](yeah, I know - - corny name....)[/B] Lateral leg swings X 10 each leg Front/Rear leg swings X 10 each leg Shoulder Pass Thru X 10 Body Circles X 10 ea direction Trunk Rotations X 10 ea direction Push-ups X 20 OHS X 10 GHD situps X 25 Back Extensions X 25 Pull ups X 5 PFSS (Pain Filled Soul Suckers - - AKA Burpees) X 10 [/I]I was to "hit" the Main Page WOD today - - Tabata Something Else is one of my faves. Workout got delayed by lots of errands and pre-trip planning. Needless to say, I delayed eating too long and "crashed" big time. Got to the gym late afternoon and never did quite recover.....WOD was just not gonna happen, but I was motivated to do something...... [I][B]Double Under Practice:[/B] [B]Warm-up:[/B] 100 singles. [B]DU work: [/B]About 15:00. Lots of rest breaks. Got [B][COLOR=Red]15 DUs[/COLOR][/B] individually (I guess that's a [B][COLOR=Red]PR[/COLOR][/B] for the most I've ever gotten in a single workout). Could not chain any together though.....(RATS!). [B]Kettle bell Swings (Dumbbells): 20# X 10 35# X 10 55# X 10 [COLOR=Red]70# X 10 [/COLOR][/B][COLOR=Red][COLOR=Black](Maybe a default [COLOR=Red][B]PR [/B][COLOR=Black]because I've never swung 2 pood / 70# before). [B]KTEs X 15 [/B](7, 4, 4. For some reason, pretty sore amid-ship today....) [B]1/2 Pull-ups (top down): [/B]Tried to do these from at least throat to collar-bone over bar. [B]5, 5, 5, 6, 5 = 21. [/B][/COLOR][/COLOR][/COLOR][/COLOR][/I][COLOR=Red][COLOR=Black][COLOR=Red][COLOR=Black]Mixed reviews and lots of rest breaks today. I had no endurance or reserve, but it felt really good to get the 70# Db overhead. The swings are a great hip drive developer and I guess am learning - - form felt good, and [/COLOR][/COLOR][/COLOR][/COLOR]even as shot as I was it seemed easier than I thought it would be. Looking forward to a more "normal" day tomorrow. |
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[B]J. Scott,[/B]
Way to improvise with all the good equipment taken.....sucks when people "bogart" the rowers and use them as chairs...... Seems like the Tabata Timer is really reasonably priced. Is its quality as good as it looks? Nice BS work, by the way. [B]Charlie, [/B]Airplanes aren't noisy......The "Beward of Jet Blast" applies only to the force/pressure wave from the exhaust....:rofl: Sorry your workout got pre-empted. Best of luck on the Kb and Med ball order. [B]John, [/B]Cool that you got to do the TSE with your son. That's one of my favorite workouts. Glad you get to go to an affiliate tomorrow. I love visiting them. Terry's is a little more than an hour away - - really nice box and nice people too! Great Elizabeth time. I have the same problem you cite. I'd have loved to try it with more weight, but played it safe. [B]Robert, [/B]Great TSE! Wonderful you have the "family thing" going there at the gym. I've also gotta agree with you that being gassed on the gym floor has it's advantages......And thanks - - I look forward to a much better tomorrow. [B]Terry, [/B]Great time on "Elizabeth". Strong work on the ring dips to get 10 unbroken. Awesome! Was it your birthday? Geez, that food sounds good.... [B]Scott, [/B]Great work yesterday and today! I keep forgetting that I need to hit the bench presses....I guess Coach Rip says they really do help the SPs. Nice "Elizabeth" too. Solid TSE too for just five rounds! Have a great weekend everyone! |
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[B]2009 05 02[/B]
In the interest of time and I have to get going on a bit of a drive, I did yesterday's WOD, "Tabata Something Else". WU: 1500m row at mod-effort pace CWU: None [B]Pull Ups:[/B] 10,8,2,6,6,6,6,6 (light band assist) Avg=6.3, Median= 6, Peak=10, Low=2, Score=6, Volume=50 Chose 6 as the score because my feet slipped out of the band and I lost almost all 20 sec getting back into the band. Also, if for instance, I have a low score of 4 next time, that is a false improvement because I am capable of at least 6. [B]Push Ups:[/B] 8,8,8,8,8,5,4,5 (horrible!) Avg=7.0, Median=8, Peak=8, Low=4, Score=4, Volume=54 [B]Sit Ups:[/B] 10,10,9,9,8,8,8,10 (feet anchored with Ab Mat) Avg=8.9, Median=8.5, Peak=10, Low=8, Score=8,Volume=72 [B]Squats:[/B] 15,15,12,12,12,12,12,19 Avg=12.9, Median=12, Peak=19, Score=12,Volume=109 Strategy was to max volume while maintaining top performance while minimizing taper off due to accumulative fatigue. Some what successful at that on pull ups. Over estimated my ability on push ups. Spot on for sit ups. And under estimated my ability on squats. Got to go. John, I'll post some pics and comments on my GHD soon. Terry, Funny how that sugary crap makes one feel bad now. |
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:D Today I went to the crossfit affiliate in Chesterton ( under construction)
met the guys in charged and they seem to be great guys with a handle on the program. Im very happy and looking foward to opening day May 15 and my membership. So we went outside and set up some bars with bumper plates and we are gonna do at 135 lb 1 clean 3 squat cleans 2 overhead push press with a sprint of about 30 yards down and back. Guess who the oldest guy there is, thats right it's you know who. any way all the young dudes go and they finish in a little over 10 min then it is time for Bill and I, Bill is 49 (the youngster) so I make 5 rounds at 135 and it realy kicks my butt so I drop to 95 to finish and it takes twenty min I had to stop and catch my breath more then once Im telling you it was a mean workout. Bill and I worked as a team one after the other new week of recon ron starting tonight= 88 pull ups good work everyone stay with it M/54/183 |
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On my 2nd consecutive rest day. Loving it.
The Southwest Regional Games at GSX were awesome today. I will let the Games speak for themselves. Just amazing athletes. Breck, my cousin that I am so proud of, was 1st in the 1st WOD of the day, "Rowing Grace". 3 rounds of 10 C&J 155lbs. and row 500m. His time: 9:44 AMAZING!!! |
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Mark,
That's awesome going to the qualifiers and better yet your cousin being a contender...very cool. John, That's great you get to join an affiliate. Guarantee you will notice the difference. In my opinion it helps keep the intensity up. Every time I do a work out at at home by myself I just don't push as hard. The other great thing is the coaching, the friends etc. Steve, Charlie...(nice job on Tabata) I was totally spent after that track meet...then Angie, Thursday was a rest day and my boss's birthday party/lunch, forgot they were having a potluck...so I said what the hell. When I got home we kept it going having the spaghetti for dinner. I had heard about a sugar hangover...now I know. I did Hansen this morning with our trainer Nick...in the first round after I did 5 burpees I laid there thinking..what the hell am I doing...I should just go home and lay on the couch...I really wanted to quit...I was not looking forward to 120 more BURPEES and 2 pood KB swings. Some how I manage to do it and just told myself do 5 at a time. Nick met Pukie half way through the WOD but he smoked it at 31:01. [B]Saturday 090502 "Hansen"[/B] Five rounds for time of: 2 pood Kettlebell swing, 30 reps 30 Burpees 30 Glute-ham sit-ups My time 41:53 RX'd |
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[I][B]090502 SATURDAY
[/B]Packing for trip/running errands, so just "snuck in" yesterday's WOD! [B] Warm-up: Stationary Cycling [/B](Different bike): 10:00 / 100 RPM / 102 Watts / 2.6 mi approx. [B]Modified CFWU X 1 WOD: [/B][/I][I]"[B]Tabata Something Else[/B]"[/I] Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals. [I][B]Pull-ups: 8, 8, 8, 4, 2, 4, 5, 3 = 42[/B][/I] [I][B]Push-ups: 20, 12, 9, 8, 8, 7, 7, 6 = 77[/B][/I] [I][B]Sit-ups: 14, 14, 14, 13, 13, 14, 14, 14 = 110[/B][/I] [I][B]Squats: 13, 13, 13, 12, 11, 11, 11, 12 = 96[/B][/I] [I][B]TOTAL = 325 as Rx'd.[/B][/I] [I][B]Note: [/B]All pull-ups were hanging (no kips or jumpers). Did the first 8 straight through, the rest were broken. Push-ups still need work. Sit ups and squats were the most consistent I've ever been able to do them. Scored a [B]336 on 081202[/B], but with jumping pull-ups. Nice way to end my week![/I] |
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[B]Charlie,
[/B]Great job on TSE! Gotta agree with you on the sugary stuff. I cann't believe how much a little can mess me up.....a lot! [B]John, [/B]Awesome work! That looks like it was a killer to even get done in twenty minutes! [B]Mark, [/B]Props to your cousin on his fantastic finish for the "Rowing Grace." I didn't know that for the games, they ramped the mens' weight up to 155.....Whew! [B]Terry, [/B]Kudos to both Nick and you! I thought about skipping the TSE (which I didn't do yesterday), but looking at "Hansen" and having no experience until yesterday at swinging 2 pood / 70#, I didn't think it was a good idea. Never occurred to me to scale it......DUH! Well......off to Atlanta tomorrow to visit relatives. Going to try and get in a workout with Christin Street and Keith Walker......those two are just incredible athletes! |
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1 Attachment(s)
Just got back from driving to see my youngest son at Iowa State. We took him the truck and brought home his little car with some of his stuff crammed in it. Sitting in the car all day after working out is painful. My legs are very stiff.
Had my grip exerciser (See attached pic. No endorsement intended) in the car and did various "exercises" with it. Hold it closed for two miles of road travel, etc. Then did tabata intervals with it. I can program my Timex Iron Man watch to beep appropriately for tabata. Found my left hand is slightly stonger than my right. Strange. Added bonus was that the beeping of my watch drove my wife nuts! :rofl: A story to add to my work out earlier today. A guy came to my garage door after I had started my WOD. Claimed he was from the Census Bureau and was conducting some prelim work for next years census. I asked him to come back later. Didn't seem to get the clue that I was in the middle of of something with a timer beeper going off periodically while doing pull ups. He persisted. I asked if he had understood what I said. He still persisted in asking his silly questions. I told him to leave and leave now!. He kept jabbering. Finally, had to threaten to call the sheriff to get him to leave. Jerk! And forgot this earlier :broc::broc::broc::broc: |
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[I][B]090503 SUNDAY
REST DAY [/B]Heading of to Atlanta.......hoping to get in some great workouts at (an) affiliate(s) back there..... [/I] |
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[B]Mark[/B] - I'm rooting like mad for Breck! I'll be on the edge of my seat all day waiting to hear the final results!
Resting today - playing tennis in about an hour from now. |
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CFWUx3 w/assisted dips
Ran 6 mins. On treadmill Did “Elizabeth” modified w/90lb. full squat cleans And assisted dips. 21-15-9 of each exercise for time. My time: 18:26 |
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:D Today at the Chesterton affiliate
fight gone bad 1min each station 1 min rest between rounds round #1 #2 #3 Box jump24' 17 16 15 SDHP 16 16 12 row 15 11 10- Cals WB 20 lb 17 12 12 @ 10' push press 17 10 12 @ 75lb total 208 I was in the last group of 5, so while watch and keep count totals I thought to myself that I could tear this one up. that my totals would be higher, not today. So I will be looking for improvement next time around. Mark and Steve you guys are putting in some good work. m/54/183 |
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Breck finished second at the Southwest Regional.
Beaten by Dutch Lowy. Breck had best times for WOD1 and WOD3, but Dutch did an absolutely amazing WOD2 time of 3:12 for 50 chest-to-bar pull-ups and 50 Burpees. I think Breck had 3rd best time on WOD2, but was about a minute slower than Dutch on that WOD. I did not see Dutch's workout, but I am sure he must have done the 50 pull-ups and burpees all unbroken to get that time. Breck did 38 pull-ups before his first break. He had no breaks on the 50 burpees. I cannot imagine how their bodies do not scream out STOP!!!!!!!.. or how they ignore that scream. |
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[B]Mark[/B] - FANTASTIC!! I'm thrilled to hear that Breck did so well! I'll be rooting for him during the games!
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Did Tabata Something Else
Pull-ups -28 Push-ups – 53 Sit-ups – 72 Squats – 86 Total = 239 |
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Morning Everybody,
Man I feel like Ray Milland in The Lost Weekend. No PT and no Zone. The family reunion was fun and we ate southern style. I think the dessert table was bigger than the entree table...mmmm real banana pudding. Anyway, my part-time nanny has lost her mind and bailed on me this week (on no notice BTW), so I'm gonna have to figure out a way for my 4 year old to work the stop watch and call time for a Tabata later... Charlie, Thanks for the [SIZE="6"]SHOUT OUT[/SIZE]. I think it was a typical combination of airplanes, guns and assorted sized bombs. Have you ever been inside a HMMWV when the .50 was firing? The voice inside your head gets really loud with good advice, like "MAKEITSTOP!" Mark, Man, you have been busy. Good, solid work and consistant. I'm extra jealous. Stephen, The gymboss works really well. Quite a bargain for $20. I paid 3 times that for a swimming lap timer that got returned after one use. I really like gadgets, much to my wife’s chagrin. |
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Today - 05/04/09
This morning was the first 6AM GROUP workout on the North Shore. There were [B]two 20-year-olds[/B] (both female collegiate athletes), [B]a 24-year-old[/B] (male), [B]a 28-year-old[/B] (male) [B]and me[/B]. We stuck to basics but it was non-stop misery for an hour. Our "rest" was holding a squat position!!! And I'm SO COMPETITIVE that I was determined not to be shown up by youngsters so I pushed until I was about ready to keel over. I held my own well and was 2nd-best during the the push-ups and I wiped the floor with them on sit-ups. The one guy called me "Bionic Abs". The problem began when I got home and almost couldn't get out of the car. And about an hour ago I knelt down to put away some groceries and I almost couldn't stand back up. I'm really not sure how I'm going to do this five days a week. Maybe some broccoli will help! :broc::broc::broc: |
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Diane,
Glad it's just not the guys with ego problems. Nice job beating on the young ones!! Here's some recovery broccoli :broc::broc::broc::broc::broc: |
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Flew today. Pretty tired and now my head is ringing like a bell. Think I'll defer the WOD until tomorrow AM.
Scott, Never "make it stop" but have had a couple of "mama, I don't want to be a pilot anymore" situations. As far as hearing problems go, a few years back I had to go see the audiologist. He told me I had a hearing loss in the frequencies that happen to coincide with a woman's voice. So now I have a doctor's excuse to not hear what my wife is saying. :rofl: Then he told me that that kind of loss was usually from exposure to loud machine noises. (Duh, go figure) Then to top it off he asked me, while I was standing in front of him , in uniform with pilot wings in full view, where I might have been exposed to high machine noise levels. Sharp as the leading edge of a bowling ball. :bonk: I need more broccoli :broc::broc::broc: |
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Charlie,
That hearing loss in the frequency of a woman's voice sounds so familiar! My husband (a former tank commander in the Marine Corps) tells me that all of those exploding tank shells are the reason that he misses half of what I say. Who knew it was so prevalent? Thanks for recovery broccoli - I hope it mixes well with Pinot Noir and ibuprofen! |
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[I][B]090504 MONDAY @ Ultimate Fitness (really nice globo!), Fayetteville, GA.[/B][/I]
[I][B]Warm-up: Life Fitness Elliptical - [/B]10:00 / L3 / 8.5 MPH / 1.32 miles [B]CFWU X 2 [/B](modified - no GHD - subbed bent knee sit-ups; no back ext.). Push-ups X 25 reps. Still did the PFSSs! X 10 (Burpees). [B]DU Practice: [/B]Got cut short to about 2:00 - class in the room I was using. Got 5 (still not chained together). [B]WOD: Front Squats: 3,3,3,3,3. Post Loads. Warm-up: Goblet Squats: 35# X 10, 70# X 10 FS WU: Dowel X 15, 45# bar X 10, 95# X 5 Working: [/B](Did these barefoot) [B]105# X 3 115# X 3 125# X 3 135# X 3 [COLOR=Red]145# X 3 PR! [/COLOR][/B][COLOR=Red][COLOR=Black]These felt really solid. Ist rep at 145 I felt my self coming forward slightly; corrected the last two. [B]Kipping Pull-ups: 10 X 2[/B]. [B]FINALLY! [/B]Don't know if this is really a PR, but it sure felt good to rip these out. Got funny looks from a couple of teens who I don't think had seen anyone, let alone an old man, knock out a kipping pull-up....:rofl:[/COLOR][/COLOR][/I] |
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[B]John,
[/B]Nice work on the FGB! That's an awesome score by any account! [B]Mark, [/B]Great TSE! You must be so proud of Breck! There must have been some real beasts there to put out numbers like Breck did! Fantastic! [B]Charlie, [/B]I can identify with the "sharp as the leading edge of a bowling ball." I ran into a few of those myself at times during my past career. I'm also accused of having the same "selective" hearing loss......go figure. Never had to worry about sudden changes in altitude, constant turbine whine, munitions (larger caliber) fire, etc., frying my ears. Just sirens in close quarters, hollering commanders, lumber mill noises, etc. [B]J. Scott, [/B]Sounds like the reunion was a great success......especially from a culinary point of view. Thanks for the info on the Gymboss, by the way. Looks like a great product! [B]Diane, [/B]Great competitiveness and way to show up the younger set! Sounds like at least (a little) of the pain may have been worth it. I second the motion on the recovery broccoli and the Pinot-Noit! If you have enough of the latter, you might not need the ibuprofen! |
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[B]WOD 5-4-09[/B]
Front Squat 3-3-3-3-3 reps 185,205,225(2x),205,225 Got distracted on the 3rd rep-3 set and bailed. Last set felt good. |
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You can do it Diane!!! you can do it!!! give the young ones what for
here have some of this:broc::broc::broc::broc::broc: front squat 3@ 85 3@115 3@125 3@135 3@145 m/54/183 |
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Today - 05/05/09
Second 6AM group workout on the North Shore. The two 20-year-olds from yesterday didn't show up. Short run to warm up. Did some interesting combo lunging/stretching work Kettlebell WU: DL's, high-pulls, swings [B]WOD[/B]: 10 kettlebell swings - 1 push up 9 kettlebell swings - 2 push ups 8 kettlebell swings - 3 push ups 7 kettlebell swings - 4 push ups 6 kettlebell swings - 5 push ups 5 kettlebell swings - 6 push ups 4 kettlebell swings - 7 push ups 3 kettlebell swings - 8 push ups 2 kettlebell swings - 9 push ups 1 kettlebell swing - 10 push ups 7:04 Used a heavier kettlebell than I would normally swing and became winded very quickly. Broke down on the last 10 push-ups and had to do 4-3-2-1 - very humiliating - finished last. Oh well, at least I could get out of the car when I got home. |
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CFWU:
WOD: Front Sqts:: 95lb x 3 115lb x 3 135lb x 3 155lb x 3 175lb x 3 I've just recieved Coach Riptoe's book on beginning barbells so I'm trying to deconstruct my form: vertical back, deep drop etc. Theses sqts were probably the best i've done. nothing to brag about, but better than my "hack" squats of the past few months. [B]Stephen,[/B] Nice work on your Front Sqt PR, especially after a shakey 1st rep |
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Well that head ache has degenerated into some sort of bug or whatever. Feel'n a good bit woozy and wobbly today, so I am being forced to take it easy...at least for today. :puke0000:
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Re: Over 50 Crossfitters Sign In
[B]Charlie[/B],
Sounds like the swine flu to me...better quarentine yourself with a nice single malt scotch, some back issues of Pilot World, and some pay-per-view. As a friend of mine said recently, "I don't think I have swine flu....more like swine fever; all I want to do is lay around and eat all day." Hey, I got my Iron Woodies...way cool. Everybody is rocking the [B]front squats[/B] (especially Terry...I'm gunning for you, man...just as soon as I get better...:smiley_ev) Oh, and [B]Terry[/B]; digging your new avatar...later today I'm digging through my personal archives So, last night I reviewed Starting Strength and today I did this: 1600m C2 warmup in 7:38 CFWU x 3 consisting of: BW squats 10-10-15 1minute jump rope push ups 5-10-15 situps 5-10-15 dips 5-7-10 pull ups 5-10-10 farmers carry #45 plate in each hand for 50 meters my made up #20 wallball/burpee 5-5-10 back extension 10-15-20 Front Squats #45 x 5 x 3 #65 x 5 x 2 #95 x 3 #115 x 3 #115 x 3 #135 x 3 #155 x 3 #[COLOR="Red"]175 x 1[/COLOR] (sloppy form/bailed on last 2) On a brighter note my previous 1RM was 155 |
Re: Over 50 Crossfitters Sign In
Did “Hansen” modified w/45lb. dumbbell swings and sit-ups on the floor.
5 rounds of 30 dumbell swings, 30 burpees, 30 sit-ups on the floor. My time: 52:21 |
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