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treadmill 10 minutes, leg swings, frankenstein walks, repeated Mobility WOD#35 from yesterday. Some of WOD#36. If you have trouble finding these, go to Crossfit LA. you can find the access there and pick up the feed.

Wave 1, BS: 5X 205,235,265. I've got to work on more mobility to get the depth on the BS. I use a powercage to set the bars and a small box w. plates to set the depth. I just felt tighter today. The work out of the day from the main site was a good supplement for the Wendler.

1 RFT: 10 X 15Reps of 135#DL/Push Ups. 14:57 as rx'd. Last time I did this was in 03/10 and had to scale this for 10X10 and finished in 17+. This is a nice improvement.:pepper::pepper::pepper:

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Thanks [B]Terry[/B], great article!! I worked on this a little after todays wod, I can pretty much press out 95# now, after all the clean practice, thats a positive. I hear you on the soreness, I guess it's age. [B]Claw[/B] isn't that a great site? I do all that stuff - people forget to stretch around their neck and their chests for shoulders; I can ALWAYS find spots in my upper back/shoulder blades with the balls, I have the most trouble releasing my upper traps.
Saw the heat wave on the news... 113°?? Its gotten warmer here, maybe Indian summer, for a week or so it was 46-50 at night...


[B]09.27.2010-Monday[/B]
AM: 30 Burpees w/Vest

PM: warmup - row 500, pushups, squats, chest & shoulder stuff

[B]WOD:[/B]
For time:
50 hand release push-ups
40 toes to bar
30 deadlifts - 135# (85#)
20 burpee bar hops (jump & clap over the barbell)
10 thrusters - 135# (85#)
[B]11:33 w/GHD situps & 95#[/B] Opted for GHD instead of T2B because today is shoulder-y, and I wouldn't be recovered enough for Wed. (6 squat clean, 12 pullup, 24 doubleunder - 8 rounds - ugh). 95# thrusters seemed heavy, worried about Grace in 2 weeks....
Is there a way to T2B without so much shoulder torque?
Clean practice. jerk, PP prax

Oh yeah!!
I played on the rings like a fool. Skin the cat, the upside down thing, upside down pike pullups.
this cat/somersault thing seemed to be a pretty good shoulder stretch!!! :D

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WU 1000m row 4:02
stretch

WOD AMRAP 6:00
5 burpee
10 pushup
5 rounds
rest 2:00
AMRAP 10:00
run 200m
10 box jump @ 24"
5 rounds + 200m

3x10 GHD situps
3x10 reverse hyper

m/55/180 CrossFitChesterton

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Busy day!

[B]WU:[/B]
Dynamic stretches
Front lunges
reverse lunges
Walking across the box, pickup a leg, pull it in, twist the knee out, Quad stretch behind
Inch worms (1 push up)
Spidermans

[B]WOD:[/B]

Back squat 3-3-3-3-3

135-155-175-185-205 (PR!)-225(1)

[I]My left groin started to REALLY hurt! Had an attack of sense & figured it would be better to stop & not get hurt. Gonna hit the mobility WOD![/I]

15 Burpees (Yay! Burpees!)

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WU: 5min single under jump rope (I am a klutz) but striving to improve!
25 sit-up's-hands on chest
25 Air Squats
10 Push-up'-s
10 pull-ups

Strength W/O:…. First Day of 20 rep Squat Challenge! Warm up then do 20 reps @ 80#’s under your 5RM ([B]170#[/B]) My squat is weak so this is a good start for me
We are adding doing the W/O twice a week adding 5# each series for 8 weeks!-looking forward to the reward!
[B]20reps@90#[/B]
REST 10MIN

Todays WOD
Death by Pull-ups--[B]11min=66[/B] :mad:(not happy with it) got to get more flexibility in my back so I can get some more help from the kip!

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Nice PR[B] Bill![/B] 20 Rep Squat challenge..... interesting, Tim!

[B]09.28.2010-Tuesday[/B]


Warmup: Run 400 etc.

WOD:
[B]Athlete's Choice[/B]
3 rounds for time of:
30 sumo deadlift high pulls - 95# (55#)
15 back extensions
400 meter run

Shedkicker:
For time:
21-15-9
kettlebell swings - 32kg (24kg)
handstand push-ups

[B]14:38 regular wod. [/B]another horrible time; :( The runs killed me - I need to run more, been neglecting that in trying to get stronger, and I can do a 8 min/mile pace - but not for long & without getting a stitch. I would have liked to do the shedkicker but those are for, well, the shedkickers (cant modify). I can't do full ROM HSPU - OTOH, I never will if we never get to try them. Need to prax these at home. Decisions, decisions - too many things to work on to be able to fit them all in. And I still want to work up to a 280# deadlift. In the words of Scarlett O'Hara - I'll think about that tomorrow!;)

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9/29 WOD

Press: 3-3-3-3-3

Followed by 1 Round for Time of:
500 M Row
400 M Run
100 Mountain Climbers

Press 75-95-105-110-115. Then, just for fun and because I was feeling strong, I went for my Press Elite Goal of 3/4 bodyweight = 120#. Score! PR! :kicking0:

5:14 on the 1RFT. Curse you Augie, you beat me by 10 seconds! I just can't overcome that 30 second advantage you have on me in the 500m row. OK rest of you CPC'ers, you're now chasing a couple nearly 50 year old guys. Come get us!

The Claw

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Deb,

you and all the others on this board are a great inspiration to me (as I don't have anyone close to my age to work out with--wah-wah! For sure the Squat challenge is going to be a eye opener! It is just what I was looking for to build strength. (one of my major goals for this year is DL-1RM PR (currently 320) and as well upper body strength.

Todays WOD was surely good for that:
WU--5 minutes Jump Rope (didn't trip myself):o
15 Air Squats
stretches--end to end!!-10 min
15 DL-115lb

WOD: 10 rounds for Time
DL-15 reps 135# (did first 4 rounds RX than dropped to 115 to insure good form)
Push-ups 15reps (lift hands at bottom)
Did first 7rnds unbroken then had to drop to sets of 5 to the "bitter end"
DANG THAT WAS MUCH HARDER THAN I EXPECTED:rofl:
[B]Time: 20min[/B]

Cool down: Stretch hammy's, 25 abmat situps-hands behind head, 10 deadhang pull-ups, (start breathing and seeing straight again!!:D

Tomorrow CF Rest day for me (plan on going on a MTB ride at least 10 miles) and running (2) miles

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Nice PR [B]Claw![/B] And thank you [B]Tim.[/B] Just having a lot of stress in general lately...

[B]09.29.2010-Wednesday[/B]
Warmup: Run 400, et al

[B]WOD:[/B]
8 rounds for time of:
6 squat cleans - 135# (85#)
12 pull-ups
24 double unders (sub 100 singles for 24 DU)
[B]220 reps rx[/B] (4 rounds + cleans plus 4 PU) Looking like a bad week all around; I screwed myself today, w/rip paranoia, so much tape...pullups were ones and twos. :mad: Finally ripped it off during round 3 and no problem. I'dve had a few more rounds w/o it cuz I could do 5-6 pullups fine, frustrating! No unbroken doubleunders!! Want to do this one over, b/c it was a fun one!!!

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Good work Claw

WU
3x10 hypers
2x10 GHD back extensions
2x20 GHD situps

Back Squat 6 sets of 6
wu 10 @95# 10 @135#
6x6 all six sets done @ 235#

WOD 20/15/10/5
SDLHP @ 95#
K2E
6:19

m/55/180 CrossFitChesterton

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Deb,

Don't you know it, It still never seizes to amaze me how my head gets in the way of my potential (so you for sure are not alone) You, Claw and others do an amazing amount of work and 'all you all's' results are what I am chasing! I see know reason to ever change my lifestyle now (accept to up the effort)!
It is fun to see some of the young bucks try to impress us and than get humbled (amazing how humility makes for strength)

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Mobility WOD (decided to do this daily in AM or as a part of the work out at the gym)

Wendler Wave 2 bench press: 3 X 165,185,205 (9).

"Jack"(scale)

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood(55# DB)
10 Box jumps, 24 inch box(step ups)

FINISHED 11 or 12 (?) rounds +10 PP + 5 wings. Had a "moment" during the work out and lost count of rounds.

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9/30 WOD

“Nasty Girls”
3 Rounds for Time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/95#)

15:54 @ 115# and 21 pull ups instead of 7 muscle ups.

Considered going a little higher on HPC weight, but 115# has been my scaling all 135# Rx'd WOD's, so I stuck with it. It was heavy enough! Started with C2B pull ups, but could only manage 5 or 6 before I started failing, so reverted to normal pull ups. I used 50 squats as my active rest, but that slowed me down a lot. I knew this was a tough WOD, but thought I would finish faster than I did. "Nasty Girls" certainly deserves its name!

The Claw

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[QUOTE=Pat Quigley;849638]Had a "moment" during the work out and lost count of rounds.[/QUOTE]

Must be a "Crossfit moment." I hate it when they happen; but it's a real test of character: Do I keep counting at the higher or lower number?

Also, thanks for the tip on "Younger Every Year." I got the audiobook and find it very thought provoking. I wonder if they would advocate six Crossfit workouts a week, or if some of the exercise days should be scaled back?

The Claw

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M.E. Trap bar Dead lift 5-5-5-3-3-3

[B]325, 335, 345(4), 345, 345(2), 355[/B]

Rest 5:00

How Many Rounds can you complete in 12:00?

10 Turkish GET UPS with KB (5 right/5 left) 35lbs
10 Push ups

[B]4 rounds +1[/B]
I would rather do burpees than get-ups, man they suck.

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09.30.10:

1/4 mile Farmers Carry (53 lb. K-bell)
Stretch
Side Press 3x3 each side (53 lb.)
2x120 Stair Climb with 53 lb. K-bell
15 K-bell throws (2 hands overhead, discus and shotput style)
1/4 mile Farmers Carry (53 lb. K-bell)

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WU
2x20 GHD situps
2x20 GHD backextensions
2x10 reverse hyper
3x10 reverse hyper @10#
jump rope

Squat squat wu 10@95 10@135
working sets 6x2 @ 245#

WOD 3 rounds
10 75# O/H squat
20 AB mat situps
20 35# KB swings

m/55/180 CrossFitChesterton

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busy workout. either I was just not focused for some reason or I could not get down to business. I was on the floor for close to 75 minutes.

Skipped the M-WOD. Kelley S. is challenging all of us to build up to 3 continuous minutes of "hollow rocks". I'm really enjoying these M-WOD's. Most of the moves are the same as those he taught in the Movement/Mobility Certification. He's an informed and amusing speaker.

Wendler's Wave 2 (70,80,90%) DL, 3 X 295,335,380(4). The system allows more reps on the last set.

Friday 101001

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders(3:1 singles)

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

Snatch: 125 lb, 56.7 kg, Cl&JK, 155lb, 70.3kg. 4 rounds. 295 points.

There was no bounce left in my legs by the time I hit the cleans. The cleans unfortunately done flat footed.

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this must be a virtual expression of meeting yourself coming and going.

Wendler Wave 2 OHP(70%,80%,90%) 3X120,135,155.

Crossfit class:

5 X 7 X of following sequence: power clean, front squat, push press, back squat or overhead squat, push press. Max weight. Task was to keep barbell moving for each repetition. Max for last set: 75#.

coach suggested that I skip the Wendler for presses today. But nooooooo!:yikes: .

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10/03 Sprint training
6x60
7x50
8x40

m/55/180 CrossFitChesterton

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[B]Sunday 10_3[/B]
Warmup run 400, lunge w/25# et al.

[B]
Strength:[/B]
Jerks - got 125# !
Still not sure Im doing these quite right...i think i can do more.

Squats - up to 135#

oh yeah worked some on trying to learn the BF kipping pullup... pbly take me months to get this one.


Run 2 mile.

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Hi folks, I't been a while since I popped in here.

Whoa Deb - great avatar photo!

Last time I was here I was planning on changing up my workout to more O-lift and strength work which I did do through to the Spring. It was not as rewarding as I had hoped for plus I hit some kind of strength loss in deadlifting which was unusual for me.

In May I took a planned break from workouts and never got back into a routine. I did get my green card taken care of and I did get a fantastic job in the area but it had/has a huge learning curve - lots of overtime and to top it off it's been really darn hot all summer!

We just bought a house too so now is a good time to get back to a regular routine. It comes with a pullup bar already installed in the garage at least and the streets are safe to go for a run! I wish we had some knowledgeable coaches/trainers here but the city is what it is. I've been stopped and asked about Crossfit, by folks looking for a local program, when I wear my T-shirt (but there is none).

So I plan on reporting in again regularly (after 4 months of nothin'). Nice to see the regulars all still here. I don't see the 2 Dianes though - I hope they are happy and fit.

My plan for this week is to just get back in the groove of dedicating time to workout - 30 minutes 5x a week doing bodyweight stuff and stretching.

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Been a few days!
Friday 10/1:
WU-15 Air Squats
5min-mobility stretches
Back Squat -45#x10

Strength WOD 2nd day: 95#x20 (unbroken steady rhythm)

AMRAP-10min 10reps
Push-press 95#
KB swing 1.5pood
box jumps 20" (no step-up)
Total=4rnds +8pp
(this was a whole lot harder than I expected) GREAT WOD!
Get on Harley ride 140 miles to visit Daughter in Seattle
Saturday-Rest day return home
Sunday-Church
12mile MTB ride (smooth track with good hills) Push to max on the hills

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10/4 WOD

5-5-5 Front Squats
Followed by:
25/50 Pull Ups/Double Unders
20/40
15/30
10/20
5/10

135#-155#-175#
Front squats felt very strong. My previous bests were 3x165# and 1x185#, so 5x175# is definitely an improvement.

11:45
Was barely able to hit one double-under in warm-up, so I was a little concerned about my time. Took a while on the round of 40 to hit my first one, but then I was generally able to string them together in lengths of five to 20 or so. Glad we've been doing pull-ups lately, I can always use the practice! Augie and KJ screamed through this one, good job to you both!

The Claw

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Nice to see your post Linda, I know that feeling... my planned 2 weeks off turned in to 2 months.

[U]October 1st, 2010[/U]
M.E. Incline Press 5-5-5-3-3-3

[B]145×5,165×4,165×5,175×3,175×3,180×3[/B]
Rest 5:00

The Running DB Bear
800 M Run

-7 40lb DB Circuits of:
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Front Squat/Push Press (aka-Thrusters)

800 M Run

[B]Time 12:10[/B]

[U]October 2nd, 2010[/U]
10 rounds for time;

15 Deadlifts 135 lbs
15 Push-ups

[B]Time 13:10[/B]

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Linda, good to see you. Take the cert. and start your own box.

Mobility WOD: for chest, tri's, hip, 40sec. hallow rocks.

Wendler Wave 2, Back Squat (3X70%,80%,90%): 215, 250, 280(4). Assistive: 5X10 leg press @250.

"Jerry"(scale)

For time:
Run 1 mile(bike)
Row 2K
Run 1 mile(bike)

16:33.

Hope that some of you took the opportunity to watch the Olympic and Crossfit competition this weekend. It was awesome.

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10.02.10

Run 3 miles
31:45

10.03.10

Rest

10.04.10

Warmup
1/4 mile run
10 assisted pullups
Stretch

Strength
DL
5x245
5x275
5x305

Cashout:
15 SDHP x 45 lbs.

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[B]Linda!!![/B] Welcome back!!! :D


[B]10.04.2010-Monday[/B]
AM: 30 Burpees 12# Vest

PM: Warmup - Row 500, step n stretch et al.

[B]WOD:
"Jack"[/B]
Complete as many rounds as possible in 20:00 of:
10 push presses - 115# (75#)
10 kettlebell swing - 24kg (16kg)
10 box jumps - 24" (20")
[B]9.76 rounds[/B] Yeah. Felt those jerks from yesterday and I forgot that I also did 30 pushpresses after those jerks. Duh!

Row 500, stretch

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Back in the saddle after a week of traveling.

29 Sept 10:

[B]WU:
[/B]800m run
2X10

Squats
push ups
Sit ups

[B]WOD:
[/B]21, 15, 9 reps
15# Turkish Get ups
15# SOTs Press

12:19

[B]Today, 4 Oct 10[/B]

[B]WU:
[/B]500m row

3X10
Pull ups
Sit ups

[B]WOD:[/B]

"Linda"
10, 9, 8, 7, 6, 5, 4, 3, 2, & 1 rep
95# cleans,
225# dead lifts, &
185# bench presses

34:40!

[I]Brutal, but good. It was a slow time, but I was lifting some of the heavier loads!

Did some of the MWOD stuff afterwords.
[/I]

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Alright Linda welcome back
10/04

WU
10 pushup
10 pullup
3x20 GHD back extensions
3x10 reverse hyper @ 20#
2x20 GHD situp

Squat 5x5 @ 235#
20 ring dips @ 45# sets of 5

WOD 5 rounds
5 power cleans @ 135
7 burpee
9 K2E
7:51

m/56/180 CrossFitChesterton

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Strong work [B]JB.[/B]

So just a Q - you guys do your own strength programming? I know a lot of you are doing 5/3/1... (Our gym suggests general stuff.)
It never dawned on me I could pay someone to make one up for me! duh - I know a PL gym right next door! I just want to get my squat up and DL to 300.

Here's my 125# jerk. Still need to learn to jump under the bar.
I like the video thing - I can see all my mistakes! only prob is sometimes I dont know how to fix them (like pullup, i see i have no pushoff at the top somtimes - no idea how to fix.)

[url]http://www.youtube.com/watch?v=c5sfqsC7gE4[/url] wfs

Im doing business cards for these peeps - anyone know anything about this? Exercising around/changing your circadian rhythm?
[url]http://www.lifewaves.com/[/url] wfs
[url]http://www.lifewaves.com/Your_Circadian_Rhythm.html[/url] wfs

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Nice jerk Deb! I agree, I find the video very helpful, we us it in our gym when working with members, it also helps motivate you when your doing a work out by yourself, its like your being watched.

October 4th, 2010
M.E. Hang Power Snatch 3-3-3-1-1-1

[B]95, 115, 125, 135, 140, 145[/B]

Rest 5:00

“Helen”
3 Rounds for Time:

400M Run
21 Swings (1.5 pood KB)
12 Pull ups

[B]Time 10:17 PR[/B], actually got 1st 2 rounds butterfly pull-ups unbroken, have been working on butterfly technique 3-4 days every week.

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Nice jerk video Deb!

Awesome Helen time Terry!

10/5 WOD

15-12-9
Deadlift 275#/165#
Dumbbell Thrusters 35#/20#.
Followed by a 2min Cumulative L-Sit

8:35 @ 225# D/L, 35# dumbbell. Finished exact same time as Tyler who did WOD Rx'd. Like this one a lot! I loaded 245# on the bar at first, but realized that would be too heavy for all these reps. I tried to go low enough on thrusters and thought I did, but Baker disagreed. I just have to start using med ball as depth cue on all squat movements. :(

Didn't notice how long it took me to get two minutes of cumulative L-sits. I never had my legs fully extended, but had bent knees. My splits were something like 40 seconds, 20 seconds for a few reps, then 10 for rest of reps, then an additional 4 or 5 seconds to make up for any rounding errors.

The Claw

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10.05.10:

Running Stretch

Pushups to failure (36)
Run 2.2 miles
24:15

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[QUOTE=Deb Borbone;851532]Strong work [B]JB.[/B]

[B]So just a Q - you guys do your own strength programming? I know a lot of you are doing 5/3/1... (Our gym suggests general stuff.)
It never dawned on me I could pay someone to make one up for me! duh - I know a PL gym right next door! I just want to get my squat up and DL to 300.[/B]

Here's my 125# jerk. Still need to learn to jump under the bar.
I like the video thing - I can see all my mistakes! only prob is sometimes I dont know how to fix them (like pullup, i see i have no pushoff at the top somtimes - no idea how to fix.)

[url]http://www.youtube.com/watch?v=c5sfqsC7gE4[/url] wfs

Im doing business cards for these peeps - anyone know anything about this? Exercising around/changing your circadian rhythm?
[url]http://www.lifewaves.com/[/url] wfs
[url]http://www.lifewaves.com/Your_Circadian_Rhythm.html[/url] wfs[/QUOTE]


5/3/1 is the way to go. Work hard and you'll get there with it.

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We have a team from our box that will be doing the NorCal Tough Mudder this weekend, most of the team is over 50! Check it Out.

WFS Tough Mudder Preview
[url]http://www.youtube.com/watch?v=CAQG9BZhFX8[/url]

Our practice videos
wfs [url]http://www.youtube.com/watch?v=p5-9KqHn_Q0[/url]
wfs [url]http://vimeo.com/14838535[/url]

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Deb, there is no substitute for good coaching. If you have access to powerlifters who are willing to do some teaching, it's worth it. As for the 5-3-1, you can download Wendler's essay and construct the program once you know your max's in the basic lifts: DL, OHP, BP, BS. The alternative is Rippotoe's Starting Strength. With the latter, you will be doing the basic lifts much more often. I chose the former as I will let my body decide how frequently I take each phase of the program. I integrated the Mobility WOD to help with the wear and tear of the heavier lifting. Barring that, I am ok taking a week off when I feel I need it.

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[QUOTE=John Jaeckel;851678]5/3/1 is the way to go. Work hard and you'll get there with it.[/QUOTE]

I haven't done the 5/3/1 but I hear good things about it as well, one of the guys in our gym followed it for 2 months and upped his shoulder press and jerk numbers. But he did say his lost some metcon capability, but I think its quicker and easier to get that back then strength.

Another option is MEBB I have been following it for a few weeks again and like it, I am just following Coach Rut's programming at (WFS) [url]http://www.bootcampfitnesskc.com/the-fitness-conduit/[/url]
It's a 3 day a week program, I am throwing in an extra day of sprints or a light weight metcon in every week.

Pat's right about good coaching. My coach/fellow trainer competed in the CrossFit USAW weightlifting competition last weekend, he took 7th in the 94kg class. It was nice to hear Chad Vaughn critique his form and say he must have been taught well,...he taught himself for the most part, but he has been to many clinics and seminars too on Oly lifting, plus private coaching from Gregg Everet. So now I know I have access to a world class OLY coach :)

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Today I expected to do the 3rd round of the BS challenge and I got plenty of them (hey-hey)

WU
25-AS
20-leg swings each leg frt/back/side/side
20-PVC dislocates
10-AS reps 65lb

WOD:
For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Scaled to start with 95lb and increase 10lb each set cut reps 1/2
95x25-105/20-115/15/-135/10, 145/5 (all unbroken)
Time: 13:20---(rope climbs slowed me waaaay down as I had some trouble getting leg pinned!)
(counted the Second set of105lb as my 3rd round of the 20rep Squat challenge)
Cool down: stretches and 800m run

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Thanks all, for the thoughts on the strength. Have to follow through now and get a plan together.


[B]10.05.2010-Tuesday[/B]

Warmup: Row 500, step & stretch et al.

[B]WOD:[/B]
For time:
1000 meter row
45 burpees
45 med ball clean wall ball shots
1000 meter row
[B]18:16 16# ball[/B] I couldve done this faster... lot of self doubt lately - need to focus mentally! My arms don't bother me on the wallballs, I think I need a 18 or 20# ball to make it really suck again.:evilsmile Or maybe a higher target!

Skill work: Pullups