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-   -   A Bears Tale (http://board.crossfit.com/showthread.php?t=28937)

Scott Jenkins 03-14-2008 07:26 AM

A Bears Tale
 
Friday 14th March

After about one month of Xfit these are my scores so far:

Linda: Dead 130kg/Bench 90kg/Clean 60kg = 31.21
Cindy: 5 pullups/10push ups/15 squats in 20 mins = Rounds = 22
Jackie: 1000m Row/Thruster 45lb 50 reps/30Chins = 10.27.05
WOD: 4 rounds of Run 400m Squat 50 reps for time = 11.35
Lynne: Bench body weight/chins: 15/14 12/15 12/12 10/12 9/13 = 58B 66C =124
WOD: 60k Deadlift x15, 15 Push ups 10 rounds = 9.03
Grace: 60k Clean & Jerk 30 reps = 6.23 / 50K 30 reps 3.53
Eva: 5 rounds for time 800m Run/24k Dbel swing 30/30 chins = 44.09
WOD: 5 rds of 400m/50 squats/30 press ups = 17.53
Angie: 100 chins/100push ups/100 sit ups/100 squats = 21.55.37
WOD: 1000m Ros/50Burpees/50 Situps/50 Pressups = 9.08.07
Diane: Deadlift 225lb x HSPU (using feet on smith bar) 21/15/9 = 6.16
WOD: SDHP 95lb x 10 dips deep x 7 rounds = 6.13
Michael: 3 rds 800m Run/50 Good Morns 45lb/50 Situps = 18.23.50

Scott Jenkins 03-15-2008 08:17 AM

Re: A Bears Tale
 
Saturday 15th March 2008

Cant Snatch yet so did Fran

7.47 as RXD

Afterwards done chest. Bench 110kg x 2 reps then ring practise. Muscle up not looking like coming soon. Need better false grip.

Richard Vanmeerbeek 03-15-2008 08:25 AM

Re: A Bears Tale
 
Some heavy bench after a Fran is beyond me, nice !

What's your height ? I think we have about the same stats :) I'm 188cm, 85,5kg

Rich

Scott Jenkins 03-16-2008 02:23 AM

Re: A Bears Tale
 
Hi Richard , I had about 20 mins break before the bench press as i was pushing my training partner through his Fran. My stats are 186cm/88kg so yes very similar to yours. Just looked at todays WOD and its more pullups. Dont think my grip has had time to fully recover since i started Xfit a month ago!

Richard Vanmeerbeek 03-16-2008 05:59 AM

Re: A Bears Tale
 
You're doing a great job, and your grip needs WODS like these trust me, it'll be great ! But don't worry, with the 400m in between each pull-up set, your hands won't be too stressed.

Get some !

rich

Scott Jenkins 03-16-2008 06:44 AM

Re: A Bears Tale
 
Yes jus back from gym and enjoyed that one. Went hard as i could as well:

Nicole Run 400m then max reps chins for 20 mins

8 Rounds completed: 19 - 12 - 11 - 10 - 10 - 9 - 7 - 7 = 85

And not any grip problems today.

Practised Overhead squats for second time and managed 60k for 2 reps though was doin a lot of shakin. Cheers Rich for the encouragment

Scott Jenkins 03-17-2008 11:13 AM

Re: A Bears Tale
 
Monday 17th March 2008

Today seeing as the WOD comprised of two movements i am yet to do i decided to spend an hour practising them with great results.

A first got my first HSPU nearly to the ground then got 4 single muscle ups.:pepper: Still a long way from being able to do 2 consecutive muscle ups as lose false grip on way down.

Still very pleased.
Afterwards i done bodyweight Deadlifts 90kg x 100 reps for time: 7.28
Then Half bodyweight Bent over rows 45kg x 100 reps for time: 4.28

Richard Vanmeerbeek 03-17-2008 11:20 AM

Re: A Bears Tale
 
Good job Scott ! I'm still waiting for my first muscle-up, I have trouble with the false grip...

Congrats :highfive:

Scott Jenkins 03-17-2008 01:00 PM

Re: A Bears Tale
 
Cheers Richard, I tried for about half hour with no success, then remembered someone said to look towards the ceiling and and aim for it and before i realised i was in the dip position. Im also having trouble with the false grip as when i try to do a negative MU i end i just falling for the lower half. I also think just using the false grip on all pull up related exercises for the last week has helped. Just wondering , do they have any Xfit gyms in Belgium as my nearest one is about two hours drive away, would be great to train in a gym like you see in the video demos!?

Richard Vanmeerbeek 03-17-2008 01:14 PM

Re: A Bears Tale
 
Looking at the ceiling, I'll remember that. I still have a pain in my right wrist from months ago, I can't hold the false grip because of that (it's the only position where it still hurts).

There's no Crossfit gym over here, I wish there was one ! I train in a normal gym so I have to handle all the bars carefully and not drop that heavy weight on the floor, I bring my own rings, etc...

I'm going to California in July tho, I'll finally have the opportunity to train in an affiliate, and use some KETTLEBELLS !!!

Scott Jenkins 03-18-2008 11:06 AM

Re: A Bears Tale
 
Tuesday 18th March

Today as my upper body is aching all over decided to concentrate on legs.

WOD: 400m treadmill - 50 squats for 4 rounds = 10.28 (previous 11.35)

Back Squat: BW 90kg 8 x tabata, only got 4 reps on last two rounds.
Overhead Squat: light weight (50k) for four sets just to work on form.

Very pleased as the useless treadmill kept shutting off while i was squatting so had to start from standstill each time.

Sounds great Richard goin to California, i went when i was too young to enjoy it properly and before i knew Xfit existed. I also have a pain in my wrist now caused by the false grip. I think its very hard on the wrists if your not use to it! And congratulations on finding out what was limiting your handstands. I havent quite touched the ground with my forehead yet so thats my next goal.

Richard Vanmeerbeek 03-18-2008 01:21 PM

Re: A Bears Tale
 
Perseverance, that's all the HSPU are about. I practice them randomly during the day now, all I need is a wall, isn't that fantastic ? ^^

Good job on the OHS, I really love those because they Don't allow any flaws in the form !

Scott Jenkins 03-19-2008 11:25 AM

Re: A Bears Tale
 
Wednesday 19th March 2008

FIGHT GONE BAD

Wall Ball 10k: 32/30/27 = 89
SDHP: 23/17/17 = 57
Box Jumps: 27/24/24 = 75
Push Press: 18/17/16 = 51
Row: 17/14/16 = 47
117 102 100 = 319

Not sure how many inches box was as used the bench so made up for it with extra 2 pound on wall ball, SDHP and Push press.

Finally got my first forehead to the ground on the HSPU x2 hoping for 10 by next week as they seem to be improving fast. I think ive earned one dancing chill pepper today :pepper:

Scott Jenkins 03-20-2008 03:39 AM

Re: A Bears Tale
 
Thursday 20th March

4 Rounds 400m with 2 min rest

1.23.00 1,19.46 1.15.65 1.13.31 on treadmill

Most about getting up the guts to crank the treadmill to 20kph

Scott Jenkins 03-21-2008 06:26 AM

Re: A Bears Tale
 
Friday 21st March 2008

15 HSPU 1 L-PU
13 HSPU 3 L-PU
11 HSPU 5 L-PU
9 HSPU 7 L-PU
7 HSPU 9 L-PU
5 HSPU 11 L-PU
3 HSPU 13 L-PU
1 HSPU 15 L-PU
Completed it using heals to wall for balance on HSPU wiv about half of them coming about an inch (forehead) from the ground the rest all the way down. LPU as RXD = 24.59

My favourite one so far as only learned HSPU this week.

Scott Jenkins 03-23-2008 07:04 AM

Re: A Bears Tale
 
Sunday 23rd March 2008

GRACE
60k Clean and Jerk 30 reps for time = 4.44.29 (previous 6.23)
50k Clean and Jerk 30 reps for time = 3.01.00 (previous 3.23)

Also did Front squat 80k and overhead squat 60k for 2
Run 2km in 8.30 not full on.

Scott Jenkins 03-24-2008 05:02 AM

Re: A Bears Tale
 
Monday 24th March
30 Muscle Ups

After nearly pulling a Rugby goal down and freezing to death i decided to do this WOD in the gym.

After taking about 15 minutes to complete 8 Muscle ups as only just managed my first one last week , my right elbow started giving me more and more pain so i switched to the chins and dips.

8 Muscle ups
22 x 4 chins then 4 ring dips = 42.19

This i know is very slow but it was more like a war for me to get through. Next time muscle ups come up though i will be much more ready for them.

Richard Vanmeerbeek 03-24-2008 05:48 AM

Re: A Bears Tale
 
Quote:

Originally Posted by Scott Jenkins (Post 278655)
Monday 24th March
30 Muscle Ups

After nearly pulling a Rugby goal down and freezing to death i decided to do this WOD in the gym.

After taking about 15 minutes to complete 8 Muscle ups as only just managed my first one last week , my right elbow started giving me more and more pain so i switched to the chins and dips.

8 Muscle ups
22 x 4 chins then 4 ring dips = 42.19

This i know is very slow but it was more like a war for me to get through. Next time muscle ups come up though i will be much more ready for them.

That's beast Scott :highfive:

I can't even give that WOD a shot, damn right wrist of mine.

Scott Jenkins 03-24-2008 06:13 AM

Re: A Bears Tale
 
Quote:

Originally Posted by Richard Vanmeerbeek (Post 278669)
That's beast Scott :highfive:

I can't even give that WOD a shot, damn right wrist of mine.

Cheers Richard and hope your wrist heals fast, I know how frustrating it can be when you are so up for it but injuries get in the way!!

Scott Jenkins 03-25-2008 02:03 PM

Re: A Bears Tale
 
Tuesday 25th March 2008
BARBARA


I so underestimated this lady and she kicked my ***. Round 1 i could not count so done 40 push ups which at the time i thought oh well its only 10 extra. Then by round 3 my sit ups started to really suffer which is strange for me as its one of my strongest exercises. Round 4 and i was feeling sick and headache with pumping veins in my forehead and Round 5 i went through on auto pilot.

I planned to do some shoulder work afterwards but was totally spent.:eek:

Five rounds for time 3 mins rest in between
20 Chins - 30 PUsh ups - 40 Situps - 50 Squats
Round 1 = 3.45 (10 extra push ups)
Round 2 = 3.43 feeling ok
Round 3 = 4.07 pukie is peeping
Round 4 = 4.55 pukie is watching
Round 5 = 5.59 no puke but headache pumping veins etc
Total without rests = 22.29

My paper i wrote this on looks like a five year olds handwriting.

Richard Vanmeerbeek 03-25-2008 02:26 PM

Re: A Bears Tale
 
Quote:

Originally Posted by Scott Jenkins (Post 279810)
My paper i wrote this on looks like a five year olds handwriting.

Haha I know exactly how that looks like !

Well damn Scott, I'll approach Barbara carefully tomorrow, thanks ! It's always the ones that look the easiest on paper that are the most dangerous around here !

Good thing you pushed thru regardless of the sick feelings :highfive:

Scott Jenkins 03-28-2008 03:34 AM

Re: A Bears Tale
 
Thursday 27th March

HELEN 3 rounds


400m Run, 25k DB Swing, 12 Chins = 10.19.85

Expected faster but many people getting in my way!

Friday 28th March

SPLIT JERK 1-1-1-1-1-1-1


50K - 55K - 55K - 60K - 65K - 70K - 75K (F)
First time with the Split Jerk, really enjoyed it. Could not go any heavier as gym has concrete floor and metal weights!:broc:

Scott Jenkins 03-28-2008 06:50 AM

Re: A Bears Tale
 
HEAVY LIFTS PERSONAL BEST 28TH MARCH 2008

Overhead Squats - 60kg (132lb)
Push Press - 60kg (132lb)
Front Squat - 80kg (176lb)
Back Squat - 120kg (264lb)
Split Jerk - 70kg (154lb)
Push Jerk - 60kg (132lb)
Clean & Jerk - 65kg (143lb)
Bench Press - 110kg x 2 (242lb)
Military Press - 60kg (132lb)
Deadlift - 150kg (330lb)

Mostly new movements so expect big increases in coming months.

Richard Vanmeerbeek 03-28-2008 06:54 AM

Re: A Bears Tale
 
You own me on the bench press ! :censored: haha

Where is the almighty DEADLIFT my friend ? :)

Scott Jenkins 03-28-2008 07:09 AM

Re: A Bears Tale
 
Quote:

Originally Posted by Richard Vanmeerbeek (Post 281478)
You own me on the bench press ! :censored: haha

Where is the almighty DEADLIFT my friend ? :)

Thanks Rich and just in time for me to edit. I see your time for Helen which is fantastic considering you have to start and stop the running machine :broc:(i try to leave it running and lower myself back on). I keep imagining a running track with a pull up bar in the sun! In my dreams!! PS I found 'Broc'

Richard Vanmeerbeek 03-28-2008 07:14 AM

Re: A Bears Tale
 
Quote:

Originally Posted by Scott Jenkins (Post 281487)
Thanks Rich and just in time for me to edit. I see your time for Helen which is fantastic considering you have to start and stop the running machine :broc:(i try to leave it running and lower myself back on). I keep imagining a running track with a pull up bar in the sun! In my dreams!! PS I found 'Broc'


I understand your dream Scott, that would be just perfect ! I hate those treadmills with passion :ranting2:

Indeed I noticed the Broc' popping up quite often now in your log haha

I looked back at when I asked you your stats, I see your weight was 88kg.

Are you experiencing any changes there ? Because with Crossfit, I went from 87,5 to 85,5 quite rapidly, without any changes in my diet (I eat all the time), and I actually look "bigger" than before.

Scott Jenkins 03-28-2008 07:33 AM

Re: A Bears Tale
 
Quote:

Originally Posted by Richard Vanmeerbeek (Post 281490)

I looked back at when I asked you your stats, I see your weight was 88kg.

Are you experiencing any changes there ? Because with Crossfit, I went from 87,5 to 85,5 quite rapidly, without any changes in my diet (I eat all the time), and I actually look "bigger" than before.

Yes i have also dropped down about 2 kilos and my shirts feel tighter around the shoulders and arms, so theres definately some muscle growth there. Its good to get stronger and faster and still keep your size, this Crossfit system is great! Been trying to get a picture on here but every time i make it small enough (photoshop) its just a blur!!!:ranting2:

Scott Jenkins 03-29-2008 09:15 AM

Re: A Bears Tale
 
Quote:

Originally Posted by Scott Jenkins (Post 276188)
Wednesday 19th March 2008

FIGHT GONE BAD

Wall Ball 10k: 32/30/27 = 89
SDHP: 23/17/17 = 57
Box Jumps: 27/24/24 = 75
Push Press: 18/17/16 = 51
Row: 17/14/16 = 47
117 102 100 = 319


Finally got my first forehead to the ground on the HSPU x2 hoping for 10 by next week as they seem to be improving fast. I think ive earned one dancing chill pepper today :pepper:

Saturday 29th March
FIGHT GONE BAD


Wall Ball: 38/33/30 = 101
SDHP: 25/21/20 = 66
Box Jumps: 28/22/20 = 70
Push Press: 21/17/15 = 53
Row: 22/18/17 = 57
134 111 102 = 347 (PR) + 28

Deadlift (got chalk first time ever): 60k x 10
90k x 8
110k x 5
140k x 4
160k x 2 PR 170k x 1 PR 180k x 1 PR
Not tried to do a one rep max on deadlift for long time!

Richard Vanmeerbeek 03-29-2008 11:26 AM

Re: A Bears Tale
 
Damn congrats on the FGB ! I have an objective for tomorrow now :evilsmile

And nice PR on the deadlift, that must feel geat. I'll be maxing again soon too. Haha matter of fact, you make me want to go grab a bar right now ! :D

Thanks for the split jerks, got to love them. I watched a video from a guy clean & jerking 240 EASY before going for my split jerks, now that's mad !

Scott Jenkins 03-30-2008 07:34 AM

Re: A Bears Tale
 
RUN 5K
20.34
last time 21.02

BACK SQUAT
60k (132lb) x 15
80k (176lb) x 10
100k (220lb) x 6
120k (264lb) x 2. Not a PR but going Xfit deep now!

Richard Vanmeerbeek 03-30-2008 08:20 AM

Re: A Bears Tale
 
Quote:

Originally Posted by Scott Jenkins (Post 282548)
RUN 5K
20.34
last time 21.02

BACK SQUAT
60k (132lb) x 15
80k (176lb) x 10
100k (220lb) x 6
120k (264lb) x 2. Not a PR but going Xfit deep now!

Thank you for the support Scott. There's just a time to rest. Crossfit makes you want to break PRs all the time, but we have to be careful not to break ourselves right :D

I feel you on the wrist pain, and the neck too, had that last week.

Congrats on the real squats, doesn't it feel great to break parallel ? I thank Crossfit for that, I wonder what I was doing in the past dude.

We have practically the same strength, I like that haha. You're my true online competition for the WODs, seriously !

:evilsmile

Richard Vanmeerbeek 03-31-2008 05:55 AM

Re: A Bears Tale
 
TIME FOR FRAN ! haha

How come you encountered it just one time ? I did it once a month since I started crossfitting, that means I had 4 frans. There were consequences to my sub 3 minute tho, it made me cough for the rest of the day. :p

I'm going to do this one as soon as I feel recovered !

I'm not worried about you today man, you beat me at FGB, I'm sure you will make a gigantic improvement at Fran. Keep the good form and ROM on your thrusters, because when that deteriorates, it all goes downhill from there ^^

Get some ! :highfive:

Scott Jenkins 03-31-2008 10:30 AM

Re: A Bears Tale
 
Monday 31st March

FRAN

Thrusters / Chins 21/15/9 = 7.22.83 (previous 7.47)

Pathetic! Just dont get why this WOD is so hard for me. MUST DO LOADS OF WORK ON THRUSTERS. I seem to stop breathing every time i go down and i was not that tired at the end, i just could not go any faster!!:shrug:

Note to Richard V. I went past your time before i got the first 21 Thrusters.

Weighted Ring Dips x4
4k, 8k, 12k, 20k 2 reps.
Tried some HSPU but had nothing left.

Richard Vanmeerbeek 03-31-2008 12:39 PM

Re: A Bears Tale
 
Quote:

Originally Posted by Scott Jenkins (Post 283088)

Note to Richard V. I went past your time before i got the first 21 Thrusters.

That's strange. How do you perform your thrusters ? Like a fluid movement or do you clearly separate front squat and push press ?

A good fran is all about getting those thrusters sets fast and unbroken. We have a very similar squat, so I'd guess it has something to do with your overhead lifts ?

You don't feel overtrained or anything ? I'll be enjoying my extra day off tomorrow partner :D

Scott Jenkins 04-01-2008 12:37 AM

Re: A Bears Tale
 
Quote:

Originally Posted by Richard Vanmeerbeek (Post 283164)
That's strange. How do you perform your thrusters ? Like a fluid movement or do you clearly separate front squat and push press ?

A good fran is all about getting those thrusters sets fast and unbroken. We have a very similar squat, so I'd guess it has something to do with your overhead lifts ?

You don't feel overtrained or anything ? I'll be enjoying my extra day off tomorrow partner :D

I believe Thrusters puts together a combination of all my stability/flexibility problems. When i do my Front Squats and OHS i go down very very slow in order not to tip forward. This problem comes from years and stupid years of squats with my heals on a block of wood. Lastly my hands and wrists feel bruised and strained due to the front squat grip / false grip which means Yes Richard my Thrusters are broken on the way up and the way down and when i rush them i tip forward , which then stops my breathing. :mad: SO MUCH TO LEARN IN SO LITTLE TIME.. These problems are now my April goal. MAY 1ST FRAN UNDER FIVE

Scott Jenkins 04-01-2008 10:28 AM

Re: A Bears Tale
 
Tuesday 1st April
FRONT SQUAT
3-3-3-3-3
50k-60k-70k-80k-85k(PR) Still going onto toes too much. My rack is the main thing holding me back. Very painful hands and thumbs.

Weakness WOD
OHS 40kg
Push ups
Split Jerk 40k 21-15-9 11.10.34

Next its over the Rugby field for todays posted WOD

4 x 800m 2 min rest
2.51 2.44 2.46 2.37 :) Cheered me up after yesterdays disaster!

Scott Jenkins 04-02-2008 09:35 AM

Re: A Bears Tale
 
Wednesday 2nd April

WOD Five Rounds

30 Glute Ham Sit-ups
25 Good Mornings 65lb (30kg) 19.12
Not rushed as the Glute Ham sit-ups is totally new exercise.

Window Wipers 60k x 30
All mid section core work as the rest of my body is hurting.

Richard Vanmeerbeek 04-02-2008 11:21 AM

Re: A Bears Tale
 
The rest day is welcome, isn't it !? :)

Scott Jenkins 04-04-2008 06:52 AM

Re: A Bears Tale
 
Friday 4th April
GWEN
Clean & Jerk 15/12/9
55k (121lb). Not too much problem should have gone heavier.

JACKIE Row 1000m , 45lb Thrusters x50, 30 pull ups
8.51, last time 10.27:kicking0:

Needed that after an almost rest day yesterday. Mainly practised free standing hand stand, half hour best hold was about 5-10 seconds.

Cheers Rich, sometimes i need to be told to rest, can be so hyper active, my garden looks great now though!

Richard Vanmeerbeek 04-04-2008 07:38 AM

Re: A Bears Tale
 
Holy cow, you did another WOD after Gwen ?! That's mad AND you broke your PR :highfive:

It's funny, because I was hesitating between 55k and 60k for Gwen. After seeing the video on the main page (have you seen that guy ?!) I just told myself "what the heck" and chose 60, which was good, but 62,5 would've been perfect from the beginning, it was challenging I like this kind of workout.

It's on for tomorrow mate :)


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