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6-30-12

Stair Climber set to: Speed Training
Intensity level: 5

20 burpees (yay)
10 minutes stepper
15 burpees
10 minutes stepper
10 burpees
10 minutes stepper
5 burpees

34:45

Currently my favorite CrossFit Video (WFS): [url]http://youtu.be/gG82FnZx9dk[/url]

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friday

1 rm bench press w/5/8" chains

190 lbs

then 1 rm bench w/no boards, 2 boards, 3 boards in sequence so it is like a 3 rm

200 lbs.

yesterday

5-10-15

225 lb back squat
24" box jump

4:43

then clean up the "junk" room for time. what a great feeling getting rid of stuff you have not used or seen in a couple of years.

today

cleaned up the bike race storage area for time, euro soccer, frisbee golf with the dogs and then firing up 4 smokers for about 150 lbs of brisket for the gang at the box. great way to spend canada day.

keep up the great work every body.

john.....5600 burpies todate :pepper::pepper:

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Thanks for all the kind words everyone. We were able to return home today and got to meet the firefighters from Humboldt County, CA, that have been protecting our neighborhood all week. They are selfless young men. We talked to them for a while; they spend many months each year away from home doing this around the western US.

6/29 Squats
Warmup Squats 60, 75 X5, 90X3
115X5, 130X3, 145X10
Assist 45# Good mornings X5X10
20 Lunges X5

7/1 Bench Press
Warmup Row 600m; Bench 75X5, 90X5, 110X3
135X5, 155X3, 175X5
Assist pushups X3X12
52# DB rows X3X12

Hope to start getting normal sleep again and to add WODs in with the lifts.

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6/28 Hell Week
WOD #4

“Tabata This”
Tabata sets of:
Squats-18
Pull Ups-6
Push Ups-9
Sit Ups (butterfly style)-10
Row (for calories)-5
1 minute rest between intervals

48.
I didn’t want to waste any reps, so I gamed this one by picking the target number of reps which I could hold through all eight rounds. I accomplished that on all movements except the rower, but I think in so doing I held myself back from max effort. (This might have been partly because of the fatigue that had built up by the 4th day of Hell Week.)

First, I decided to forego a weight vest. Then, my cycle started with squats, and I went all out on these, figuring they would be my cheapest reps. 18 ties my score on the leaderboard. I seriously underestimated the pull ups, I probably could have accomplished 8. I thought 9 push-ups would be aggressive yet doable, and I was surprised to see I probably had a 10th one in me. I really had no clue as to what my butterfly sit ups would be, so I decided to go all out for 15 seconds and make that my target. That strategy worked out well, because and I was barely able to finish my 10th within the 20 second period by the last set. Finally, I had difficulty setting and resetting the calorie counter on the rower, maybe because the fan not stop spinning during the 10 seconds of rest. I allowed myself a score of 5 even when the ticker hit 5 based on momentum after 20 seconds.

6/29
Hell Week WOD #5

“Lumberjack 20”
20 Deadlifts (275/165)
400 M Run
20 KB swings (2pd/1.5pd)
400 M Run
20 OHS (115/75)
400 M Run
20 Burpees
400 M Run
20 CTB pull ups
400 M Run
20 Box Jumps (24/20)
400 M Run
20 DB squat cleans (45/25)
400 M run

31:43
As this was the last workout of Hell Week, I decided, what the hell, let’s go for it. Very pleased with my results. I had done this one about a year ago, scaled to 225# deadlifts, 1.5 pood kettlebell swings, 95# OHS, chin over bar pull ups, and 35# squat cleans, which took about 30 minutes.

This time I decided to go Rx weight, even if it took me 45 minutes. (In this I was largely inspired by the phenomenal efforts among some of the women earlier in the week, who really struggled through long WOD’s, sometimes taking over 60 minutes, without quitting. Their stick-to-it-iveness and mental toughness was inspiring to me and I decided to emulate it if necessary.)

As it turns out, my time was within a minute of my earlier modified time. The 275# deadlifts took me nearly 4 minutes to complete. Each rep was done one at a time. By the last two or three reps I could barely accomplish the lifts, but I did. I did modify the 2 pood kettlebell swings to Russion style, not over my head, and did two sets of 10. I had difficulty getting the full depth on the 115# overhead squats. I was able to power snatch to overhead and do the first 10 reps straight through, but then I had to clean it up and over my head, rest it on my shoulders to reset my hands, and jerk it up for the next two sets of 5. The burpees and 24” box jumps were done continuously, slow and steady. Banged my chest into the bar on each and every CTB pull up. I did the 45# squat cleans in 4 sets of 5. I thought my form was pretty efficient, in terms of shrugging the bells up and pulling myself under and catching them in a squat. All in all, I was extremely pleased with my performance on this WOD.

Link to final Hell Week scoreboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7488288108/[/url]

Thoughts on Hell Week follow separately.

Claw

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Reflections on Hell Week (in no particular order)

I had never before done more than three consecutive days of workouts, so the fourth and fifth days were new territory. I was sore pretty much the whole week starting Tuesday morning, but the soreness did not affect my performance. By far the biggest challenges were mental.

I am durable. Looking back, over three years of Crossfit I think I have failed to complete a WOD maybe only twice. If I could get through Hell Week, I can get through most anything. Pier to Peak, here I come!

Working out intensely so late in the evening absolutely wrecks my sleep. I only slept well on two nights, and that was because of their cumulative exhaustion from the several preceding sleepless nights.

I did not have much of an appetite in the evening, although I was hungry. Weird combination. I tried to not eat late at night, but compensated by eating large lunches. I did drink a little more than normal each evening, however. This past weekend I more or less ate and drank everything in sight. As I write this, I am probably two or three pounds over where I was at the beginning of Hell Week, which in turn was a few pounds heavier than my target weight.

I found myself more apprehensive about each day’s workout, having so much time to think about it all day, instead of my normal practice of waking up when the alarm goes off, checking the iPad, and knowing the WOD all within the first three or four minutes of the day. I prefer showing up essentially brain dead in the morning.

Too much thinking is the enemy of a WOD. Just starting moving and let your lizard brain take over.

I am more flexible for sure in the evening. Being left on my own to warm up meant I didn’t do that much warm up, although that was probably partly related to the fact that these were all chipper WOD’s with built-in warm up element in almost all of them. Had we done Fran or Grace, I would have needed to warm up more.

The camaraderie of Hell Week was truly awesome. One of the things I’ve always liked about Crossfit is the camaraderie, but it went to new heights with about 20 of us showing up every day and going through these difficult workouts together. It was particularly nice for me, as 6 a.m.’er, to work out for people whose paths I don’t normally cross.

Favorite moments?

Watching Anna, Sarah, and Amber struggle but ultimately succeed on their rope climbs during RJ.

Can’t wait for next year!

Claw

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[QUOTE=Alden Hingle;1073937]Thanks for all the kind words everyone. We were able to return home today and got to meet the firefighters from Humboldt County, CA, that have been protecting our neighborhood all week. They are selfless young men. We talked to them for a while; they spend many months each year away from home doing this around the western US.[/QUOTE] Damn straight on that!! We have several WPAFB Firefighters in our box and the Base Fire Chief is an instructor. All the fire fighters are awesome individuals. Still Praying and hoping for the best for you folks out there!!

Claw - Nice job on Hell week!!

Cliff - Way to go on those bench Presses and Back squats!

"The Other" Bill H & John B - YAY! BURPEES!! (JB - 1/2 way through!! Sweet!!)

[B]WU:[/B]
400m run

2 rounds:
10 Pull Ups
10 AbMat Sit Ups
10 Supermans
10 PVC OverHead Squats

[B]WOD:[/B]
7 x 1 rep Power Clean and Jerks

145#

Then
21-15-9
95# OHS
TTB

8:14

[I]A lot of folks doing the WOD & they closed the Base Globo, SO a LOT of people were milling around! Had to Share the Bar in the strength part so I focused on form, which I need!
My knee was talking to me during the OHS. Form wasn't the best. Need to do more squat form work. Good thing was we were able to do the OHS outside. Bad thing was we had to do the OHS outside. :D[/I]

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claw-great work on hell week. should know better by now but am going to talk to our coach about something like this.

tonite

1 rm front squat 320

5-5-5-5-5 dead lift

225-255-275-285-320

6x6 good morning

165lbs

great work everybody you sure keep me inspired when i read what you all are doing.

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7/3 WOD (Kiwi's Running Seminar)

1600 M* run for time.
7:17

*We ran in lane 5 around a 400 meter track, which comes to about 1,720 meters. My 7:17 converts to a 6:48 mile. (For the math-inclined, divide your lane 5 time by 1.069 to get your mile time at same pace.)

The running seminar is 8 weeks, twice a week, timed to end just before Pier to Peak (WFS: [url]http://www.runsantabarbara.com/pier_to_peak.html[/url]). In addition to the Tuesday and Thursday running classes, I'll probably do two more weekly WOD's.

Claw

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Nice Job Claw & Clff!!

[B]WU:[/B]

400m run
3 rounds of Cindy

[B]WOD:[/B]

Back Squat:
1×5@60% [I](150#)[/I]
1×3@70% [I](175#)[/I]
1×2@80% [I](205#)[/I]
1×2@90% [I](225#)[/I]
1×1@95% [I](245#)[/I]
1×1@102.5% [I](265# (f))[/I]
– rest as needed between sets.

15 Min AMRAP of:
15 Hang Squat Clean to Thrusters 95/65 [I]Scaled to 75#.[/I]
30 Double-Unders[I] Subbed 90 Single Unders[/I]

3 round + 9 Hang Squat Clean to Thrusters.

[I]245 felt REALLY way good! 265# was only 1/2 a squat when my right knee started talkin' smack. Going to do knee work to see if that helps![/I]

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Nice Job Claw & Clff!!

[B]WU:[/B]

400m run
3 rounds of Cindy

[B]WOD:[/B]

Back Squat:
1×5@60% [I](150#)[/I]
1×3@70% [I](175#)[/I]
1×2@80% [I](205#)[/I]
1×2@90% [I](225#)[/I]
1×1@95% [I](245#)[/I]
1×1@102.5% [I](265# (f))[/I]
– rest as needed between sets.

15 Min AMRAP of:
15 Hang Squat Clean to Thrusters 95/65 [I]Scaled to 75#.[/I]
30 Double-Unders[I] Subbed 90 Single Unders[/I]

3 round + 9 Hang Squat Clean to Thrusters.

[I]245 felt REALLY way good! 265# was only 1/2 a squat when my right knee started talkin' smack and I backed off. Going to do knee work to see if that helps![/I]