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Thursday, Didn't make it to the box. Worked out across from the office.

Crossfit warmup

Strength
Front squat 3-3-3 135, 155, 175

1000m Row
3:48

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[QUOTE=Diane Dennis;724738][B]John[/B] - CrossFit Confluence is on the North Side (a few blocks from the confluence of the Allegheny and the Monongahela rivers!). It is the CrossFit location that I have been yearning for! The other Pittsburgh CrossFit locations are in outlying suburban areas, but this is close to downtown and 10 minutes from where I live in Crafton (the near-west suburbs). It is a brand new affiliate that is coached by one of the most talented trainers in the city (Patrick Benton). Patrick and I have worked together for a long time and he introduced me to the CrossFit concept. I've been drinking the CF kool-aid ever since, even though I've had to work out in a lot of locations that were not CrossFit conducive (various globos and body-builder gyms).

I've had 6 weeks off from all workouts so I'm not in peak shape right now. But wait until early-to-mid-Spring and I'll be kicking the butts of the youngsters once again thanks to Patrick and CrossFit Confluence! (Note: I have no financial affiliation to CF Confluence - just a long, loyal affiliation to "Coach P")[/QUOTE]

I know Crafton, used to live in Mt. Lebanon. Good to know where Confluence is. Sounds like it's right around the stadiums there(?), by the old Heinz plant (the irony). Maybe I'll drop in there or send one of my chubby relatives.

01/15/10:

WARMUP
Bike
25 flutter kicks
10 OHS PVC

STRENGTH (OHS FOCUS)
Deep Back Squat 1x10 (135)
Slow, controlled OHS 1x5 (45)
Slow, controlled OHS 1x5 (75)
1-Arm Sotts Press 2x3 reps ea. side (26 lb. K-bell)

WOD:
Tabata—
Bike
Ball Slams
Situps

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[QUOTE=John Scott Rezendes;724799]

WOD; Fight Gone Bad ...where each event is 1 minute of effort with a 1 minute break between rounds. Having never done this before I assume you just add up all the numbers. Heck, what's a good benchmark?
RD1 RD2 RD3
20 23 25 #55 Push Press
18 16 14 20in Box Jump
12 13 11 #55 SDLHP
12 14 15 #20 Wallball
7 7 8 C2 Row Calories
69 73 73 Total = 215

This really sucked; The box jump and SDLHP especially. I might have been able to put up some better numbers but I was self timing and had to stop after each effort to write my numbers down. Oh, to have a training partner.[/QUOTE]


John,

There was a National FGB WOD and competition this summer. I completed 240 reps. Beyondthewhiteboard has the rankings and distribution here,

[url]http://www.beyondthewhiteboard.com/workouts/13-fight-gone-bad[/url] (wfs)

The site has yet to develop an age based distribution. I'm sure if you search the bbs here you'd find a lot of posts.

The whole thing was very cool and a lot of fun. We had 4 or 5 affiliates in the Chicago area at our box. It was like a mini Games.

This was the fourth national (Global?) FGB to benefit Wounded Warrior Foundation. I'm sure they'll do it again this summer. Here's the site,

[url]http://www.fgb4.org/[/url] (wfs)

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1/15/10

Rest Day.

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[QUOTE=John Jaeckel;724361]01/14/10

STRENGTH:
(PULLUP TRAINING FOCUS)
band-assisted pullups 1x15
jumping pull-ups with :05 negatives 5x3
knees to chest 1x15
[/QUOTE]

OMG, if DOMS is any indication, that Pullup focused routine will help a ton. Man, am I SORE. :eek:

Not Rhabdo sore. But sore. Definitely from the jumping pullups with negatives.

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Today - 01/15/10
Noon workout at CrossFit Confluence

WU:
500m row; 3 rounds - shoulder pass-throughs, Sampson stretch, PVC OHS, push-ups, back extensions, sit-ups

WOD: "AlterNate" - Choose either "Nate" or "Helen"

I chose Helen: 3 rounds - 400m run; 21 KB swings; 12 pullups
Subbed 500m row for run and pull-ups were jumping
4:32/ 5:25/ 4:42 = 14:39

My legs were tired and uncooperative causing my row to come unglued in round 2. I pulled it back together for round 3, but needed that third lung for the whole thing. Happy when it was over.

Graduating from jumping pull-ups to band-assist next week.

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Had the day off so I "worked from home" Did the 100114 workout. Called for walking on hands, stationary hold, and handstand push ups. Went to Brand X for a few well chosen scale downs.

Warm up on 30" stationary recumbant cycle (said I was "working" from home:rofl:).

3RFT: 20 wall walks (10 ea. arm), 1 min. hold, and 10 HSPU's. These were all done in "V" position w. knees on a desk. Finished in 4:34.

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CFC WU
Snatch Grip Dead Lift
3@85#
3@105
3@195
3@215
3@235

WOD
50 DU
40 PP@85#
50 DU
30 PP
50 DU
20 PP
50 DU
10 PP
I think my Son Kyle truned the timer off on me and good thing because it was a very Suckie effort on my part as once again I can not Double Under
worth a darn and my Push Press was almost as bad, at least it brought me back down Humble is the word.

m/55/180 CrossFit Chesterton

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Today
CFWUx3 w/assisted dips and 6 mins. running on treadmill

Did HPC
10x45lbs.

Full Squat Cleans
5x65
5x75
5x85
5x95

Full Squat Clean and Jerk
5x95

Push Jerk
5x95

Power Clean
5x95

Dumbell Shoulder Press
10x25lb. dumbbells

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Hey all,
Finally getting back to normal. I was down for 2 days with a cold but getting back at it.

Did this this tonight, results in bold

M.E. Sumo Deadlift 5-5-5-3-3-3

[B]315, 335, 335, 345, 355, 365[/B]

Rest 5 min, then

3 rounds for time:

7 dumbell burpees, 25 lbs in each hand
7 pull-ups
Rest exactly 2 min, then repeat for a total of 4 cycles. Post time for each of 4 cycles.

[B]3:03, 3:46, 3:57, 4:02[/B]