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01.29.13
WARMUP Air Squats PTP/SQUATS 2x255 2x230 PTP/SIDE PRESS 3x53 ea. arm 3x36 ea. arm CASH OUT Uphill Sprints 3x:30 WALK 2 miles |
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Wednesday January 30, 2013
Walked 1 mile to warm up, then... CrossFit Total 315 Back Squat 155 Strict Press 415 Deadlift 885 Total This included an EPIC (e.g., am I still alive:yikes:) fail at 325 on the back squat. |
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great work week guys.
jt real nice job on the total. monday and tuesday upper body workout. lots of bench press, tri and delt work. tonite 21-18-15-12-9 24 kg kb swing 35 lb dbell bench press 20 lb wall ball 12:28 felt spanked as this was the first white board wod in 6 weeks. foot issue is getting better with physio and streching. one more work out tomorrow nite and then off to mexico for a week (already have the lepord print speedo packed :pepper:) back home for 3 days and then rotator cuff surgery. will be back on here with luck in a couple of weeks. keep up the hard work!!!!! |
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01/31/13
WARMUP SDHP Suitcase Deads Both w/53 lb k-bell PTP/DEAD LIFT 2x305 2x275 Janda Crunches w/5 lb plate extended overhead |
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Open Registration is Live. I'm in.
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Thursday January 31, 2013
Registered for the Open. Goal is to finish in the top 90% (e.g., not bottom 10%) of my group. Fourth official Kilimanjaro workout: 1.3 miles at 15% 3 circuits of the stairs. [url]http://jtkalnaynovels.wordpress.com/2013/01/31/crossfit-and-kilimanjaro/[/url] |
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Great work guys!
JT - Awesome CrossFit Total! (Know what you mean about "Epic Fail" on a Back Squat! Though mine was alot lower!! :D) [B]30 Jan WU:[/B] 400m run 2 rounds: 5 Push Ups 10 Sit Ups 15 Air Squats [B]WOD:[/B] 5 RFT: 10 TTB 10 75# Power Snatches 10 20# Wall Balls 16:13 [I]Made the 1st round of TTB & Power Snatches straight. The WBs, not so much! This was a tougher WOD than it seemed![/I] [B]31 Jan WU:[/B] 500m row .222222mi walk 100 single unders DU practice 10 air squats 10 24" Box Jumps Snatch practice [B]WOD:[/B] 1000m run 100 Push Ups 10 65# Snatches 12:48 [I]This one was done in the Base Globo, Had to run around the basket ball courts and when I finished the run, came to find the bar I planned to use being used by someone else. (The hazards of WODing in a Globo!) It took me off my game. I wasn't happy with my Snatch form which was the whole point of doing 65#! Oh well... [/I] |
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1-31-13 Thursday
3 Rft 1000 s.u. 5 lunges with a 70# gravel filled gas can in each hand 25 Hang power cleans 115# 37:46 Broke the single unders into 100's. Broke the HPC's up after the first round into 5's. My legs are really fatigued from this one tonight. |
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02/01/13
WARMUP 20 pushups 20 PVC rollovers PTP/BENCH PRESS 2X220 2X200 UPHILL SPRINTS 3x:20 (8MPH @10 degrees) Kinda doing the bare minimum this week due to severe time constraints. Too many people/things pulling me in too many different directions |
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1/31 WOD
4 rounds for total reps: AMRAP 3:00 3 Power Cleans (95/65) 3 Front Squats (95/65) 3 Toes-to-Bar REST 3:00 BETWEEN ROUNDS Coach's Note: Strive for unbroken sets. Third Power Clean should lead straight into the set of front squats. 20 rounds. Second round 1 toes-to-bar short of 5 rounds, made it up on 4th round. Zach and Rodney went at it in an epic head-to-head battle. Amazing efforts from all the 6 a.m. class! Claw |
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(The Other) Bill H - THREE THOUSAND SUs!!! :yikes: Holy K-rap!! (I broke a jump rope trying to do 900!!) :notworth:
JJ - I feel you man!! Can't let life interfere with CrossFit!! :D Nice work on those BPs, BTW! Claw - Killer job on that AMRAP!! [B]WU:[/B] 400m run 10 push ups PVC pass throughs/ dislocates [B]WOD:[/B] Gwen Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. 95# [I]Did this since I missed it Tuesday! Did the weight suggested by Bingo on the main site... GOOD GRAVEY!! My forearms felt like they were going to explode!!! Wanted to break 100#. Next time!![/I] |
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2/2 WOD (Saturday)
EMOTM for 20 minutes 10 burpees (odd minutes) 12 wall balls (even minutes) Like the Rolling Stones sang, you can't always get what you want, but sometimes you get what you need. And I needed wall balls! Really concentrated on squatting to full depth, throwing ball high enough, catching with both hands close together (to avoid drops), and 12 unbroken. Kept it up pretty good until about the 14th or 16th minute, then a little sloppiness crept in. Toward the end it was difficult just mustering the power to get the ball high enough. Wall ball sets took about 35 seconds, leaving 25 seconds for rest, whereas the 10 burpee sets took about 45 seconds, not leaving so much time for rest. All burpees straight through. Claw |
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2-3-13 Sunday
5 RFT 5 ring rows 10 each arm 58 lb. db push press 20 squats 12:39 |
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2/3 workout
Crossfit Total at Globogym BS 245-255(f)-250(f) Press 115-125-135 Deadlift 295-305(f)-305 Total 685 10# off my PR, lost it all on BS. BS at 255 collapsed at depth target. 250 actually went up, but I did not hit my depth target so no rep. Depth targets are weird since I am so focused on hitting them I sometimes lose focus on the bar on my back. Probably better just to know where full depth is by feel and then remain focused on bar. Claw |
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Took some time off from the gym and hit the outdoors. Over a two week period, had six ski days and some snowshoeing. I really enjoyed the diversion but was really ready to be back in the gym this morning.
Warmup: Row 800m; Abmat sit-ups; hip and shoulder flexibility; shoulder press 45 X10/ 60, 75 X5/ 90 X3 Lift: Shoulder press 100, 115, 130 X5 Assist: Shoulder press 75 X3X10; pull-ups 5, 9, 7 |
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Claw - Yay! Burpees!! Awesome on those EMOTM Wall Balls & that CrossFit Total!! (Even more at a Globo!)
"The Other" Bill H - Nice Sunday WOD! Alden - Glad you're enjoying the Winter! It's one of the reasons we CrossFit! [B]WU:[/B] ~200m run ~40ft: Walking Lunges Sumo Squats Spiderman Walks Inch Worms (2 Push Ups) High Knees (2) Butt Kickers (2) For 7 min, EMOTM: 1 75# Power Snatch 1 75# OHS 1 75# Squat Snatch [B]WOD:[/B] 3 RFT: 15 Right Hand 35# Dumbbell Snatch 15 GHD Sit-Ups 15 Left Hand 35# Dumbbell Snatch 15 TTB 13:38 [I]I was worried about the right handed Dumbbell Snatches since my right shoulder was hurting me.They went pretty smoothly, which surprised me! Around 13 min was pretty much what people were completing the WOD in. The last round's TTB were brutal!! Took me 4 subsets!! Tough WOD!![/I] |
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Great work Big Bill (H) and all the others!
02.05.13 WARMUP OHS with PVC Goblet Squats/53 lb. k-bell PTP/SQUAT 5x230 5x205 PTP/SIDE PRESS 5X53 (EA ARM) 5X35 (EA ARM) TABATA Situps |
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I read some earlier posts to see what I missed while I was off-line. Great work to all of you.
2/5 Warmup: Row 800m; abmat sit-ups; back extensions; SI joint and hip mobility; deadlift 45 X10/ 120, 145 X5/ 175 X3 Lift: Deadlifts 190, 220 X5/ 250 X7 Skills: Power snatch 65, 75, 85, 95 X5 |
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2/5 WOD
"Filthy Fifty" For Time: 50 Box Jumps (24") 50 Jumping Pullups 50 Kettlebell swings (1pd) 50 Walking lunge 50 Knees-to-elbows (ALJ*) 50 Push Press (45#) 50 Back Extensions 50 Wall Ball Shots (20#) (ALJ*) 50 Burpees 50 Double Unders 23:51. Over 4 minute PR since last time, which was a while ago. Pleased with that. As usual, wall balls -> burpees seemed to take an eternity. Double unders went well despite my fatigue, which was positive. * ALJ = "A Little Janky," from Crossfit One World ("I used it the other night when a person doing the 150 push-up/shuttle run workout had more than a few reps that were definitely not legit. When he told me his time, I wrote "A lil' janky".") (WFS) [url]http://crossfitoneworld.typepad.com/crossfit_one_world/2013/02/scaled-rxd-and-alj.html[/url] Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8448743228/[/url] Claw |
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2/6 WOD
A1. Deadlift, 3-5 reps, TnG, 4 sets, 1:30 rest A2. HSPU (strict), AMRAP-1, 4 sets, 1:30 rest 225#/5 reps, 225/6, 245/4, 255/5. Wasn't really warmed up for first set of deadlifts at 225 so did second set. Otherwise, deadlifts felt good. HSPU's went well too. Pleased I increased my max reps from first to second sets. Increase on fourth set because I took off my weighlifting shoes so the leather did not catch on the wall as I went up. B. Suicide sprints (10m, 20m, 30m), 6 sets, 2:00 rest 29 seconds, 30, 31, 32, 32, 32. Holy crap these were hard! Felt like puking for about an hour afterward. Ran in between Mike Mac and Francie in my heat who really pushed me. Honestly can say I left nothing in the tank for any of these runs. Once again, huge 6 a.m. class full of firebreathers. Watching Cody and Tobin go at it head to head on the suicide sprints was epic. Seemed like everybody was inspired to go b@lls out on these runs. Good times! Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8450516423[/url] Claw |
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2/6
Warmup: Row 800m; hip, SI joint, shoulder and t-spine mobility Workout: Dumbbell bear complex (20# DB) Every minute on the minute, do: 5 DB deadlifts 5 hang power DB cleans 5 DB thrusters 15:00 Next time I'll go heavier; even in the last sets, I was able to rest for about 15 seconds before starting the next set. Legs are definitely protesting the workout. I found some muscles that deadlifts and skiing don't apparently hit. ;) |
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Hi gang. Missed a week or two due to illness. Had to miss a powerlifting competition also. Yesterday was the first day back and it was hard:
Back Squat: 3X5 255,285,305 (form sucked, need to keep chest up) 4X 10' lunge w. 45# plates 3X5 Back squat @ 225 w. chains for speed.(better form) 4X10 back ext/sit up on GHD. Bench day: 3X5 185, 205, 225 (8R) 3X5 225 bent rows 3X5 185 w. chains for speed. 4X5 Dips w. weighted vest. |
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Wednesday February 6, 2013
Rest Day, right up until I slipped on the ice, fell, aggravated my Achilles, and bent my prosthetic in a direction it isn't designed to bend. Damn... |
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Thursday February 7, 2013
Unlimited time to find 1RM bench press (b/c you can lie down and don't need your achilles or hip to do this exercise...) 260 (then I chickened out and didn't try 265) |
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2/7
am Partner WOD with Kevin D 150 pushups 113 snatch @ 75# 75 BJ @ 20" pm WOD 8:00 EMOM 6 hang clean @ 115# 2 Burpees 6 pushup rest 2:00 10:00 AMRAP 6 WB 10' @ 20# 2 burpee 6 ring row m/58/180 |
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02.07.13
Got a workout in after getting up at 5, driving three hours to work in Indy most of the day,then driving back (before going to my kid's school play). WARMUP 20 pushups 20 PVC rollovers PTP/BENCH PRESS 3x215 5x195 (Just tired and not able to power through to 5 on the first set) Janda crunches and situps w/ 5 lb. plate extended overhead Uphill Sprints 4x:30 (8MPH at 10 degrees) |
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JJ - making your kids' plays after a hard day working is almost a WOD in itself!!
[B]5 Feb: WU:[/B] 400mrun Tried to get 100 SUs [I](Couldn't get 'em!! :mad: Even after 3 or 4 tries!![/I] [B]WOD:[/B] A. Back squat 3, 1, 3, 1; rest 2 min 205, 225, 225, 225 B. Snatch balance; 3, 2, 1, 1, 1; rest 2 min 45, 65, 75, 85, 85 [B]7 Feb: WU:[/B] .5555556mi run 100 SUs 10 DU Attempts [B]WOD:[/B] A. Deadlift 3, 3, 3; rest 2 min 315, 315, 295 B. Power clean 3, 2, 1; rest 2 min 135, 145, 155 C. Squat clean off blocks 2 reps x10 sets 85, 85, 85, 85, 85, 85, 85, 85, 85, 85 [B][8 Feb: WU:][/B] 400m run 2 rounds: 10 Burpees (Yay! Burpees!!) 25 DUs (3 SUs/1 DU Attempt)/75 SUs 2nd Round 10 Air Squats [B]WOD:[/B] A. Push press 5, 5; rest 2 min 135, 115, 115, 115, 115, 115 B. Push jerk 3, 3; rest 2 min 135, 135, 135 C. Split jerk 2, 2; rest 2 min 155(1), 135, 135 D. AMRAP hspu in 5 min [I]Practiced HS holds since my shoulder is a little jacked up.[/I] + For time: 200 double unders 40 burpees (Yay! Burpees!!) 600 meter row Scaled to 600 Single Unders 10:05 [I]1st one in the 1200 class to finish the timed portion of the WOD! At least I have SUs down. I tried to be consistent on the Burpees (Yay! Burpees!!) The run was tough, there was only one who started the run as I was finishing. It did feel good for the ego. :D [/I] |
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2/8 AM
WU 3 rounds :45 jumprope 10 KB swing @ 55 5 pullup Bear crawl 30' close grip bench 55331 wieghted pullups 3x3 15:00 AMRAP 15 KB swings @ 55 45 jumprope 10 ring dip 5 ball slams 2/8 PM 4X3:00 rest :90 between rounds 4 KB squat clean @ 35# each 4 24" box jump WOD 2 3 thrusters@95 3 T2B 3 box jump @ 24" 4 rounds 9 thrusters 2/9 2 rounds 300 single unders 50 shoulder to overhead 25 toes to ring was a very tuff 2 rounds for myself m/58/180 |
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02.09.13
WARMUP Ring Rows 53 lb. k-bell swings PTP/DEAD LIFT 5x275 5x245 15 Ring Rows 20 Lunges Uphill Sprints 3x:25 (8.5MPH @ 10 degrees) |
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2-7-13 Thursday
W/U dislocates, dips, push-ups, ring concentric lowers, squats to target, pvc good mornings, SSROM, 45# presses... 2-8-13 Friday 12 minute team WOD Rotate each minute: one person holds plank position, the next person does knees to elbows on their back holding the 3rd persons ankles. Two work while one rests. 2-9-13 Saturday W/U Pvc-gm, SSROM, trunk twisters, bench push-ups, squats with 40# and 100 sand bags. Squats 3-3-3-3-3 155-175-195-215-255 Buy out: jump rope, double under practice. Awesome motivation: listening to my son practicing with his band: Zep, Warren Zevon, Tom Petty and a couple originals. |
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Sunday February 10, 2013
Swam 20 minutes. Achilles is feeling better, still not 100%. Are things ever 100% when you're over 50? [url]http://jtkalnaynovels.wordpress.com/2013/02/10/dear-crossfit-the-superpowerdnf-spectrum/[/url] |
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great work as usually everybody.....
back from mexico late last nite....great trip till i found out my surgery is cancelled for tuesday....i really did behave in mexic in anticipation of this surgery.....:D did a 10,000 meter row today to help change my mental outlook 44:14 guess i did misbehave a bit in mexico after all :p |
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[QUOTE=Cliff Miller;1135754]great work as usually everybody.....
back from mexico late last nite....great trip till i found out my surgery is cancelled for tuesday....i really did behave in mexic in anticipation of this surgery.....:D did a 10,000 meter row today to help change my mental outlook 44:14 guess i did misbehave a bit in mexico after all :p[/QUOTE] OMG, Dave Castro said he would rather play with a loded pistol in his mouth than row 5000 meters. 10,000 in 44:14 :notworth: |
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[QUOTE=Bill Houghton;1135512] Awesome motivation: listening to my son practicing with his band: Zep, Warren Zevon, Tom Petty and a couple originals.[/QUOTE]
Nice! It is awesome watching your kids move to adulthood with their own interests and skills. JJ - Good on you for making the effort to make the play. As hard as it was to make it to soccer games, piano recitals and school events when my kids were younger, I miss those days. And they will remember. The good, the bad and the ugly.... I've been reminded of all those times I failed the "effective parenting test." 2/8 Bench Warmup: 45 X10, 90, 110 X5, 135 X3 Lift: 145, 165 X5, 190 X4 The time off (and the skiing) put a dent in some of my lifts. Missed the 5th rep; if I can't catch up on the next workout, I'll reset. 2/10 Box back squats (12" box) Warmup: 45 X10, 90, 110 X5, 135 X3 Lift: 145, 165 X5, 190 X2 :( Did damage to myself on the dumbbell bear workout a few days ago. Legs and butt was so sore could barely sit on the toilet. Quads are still sore 4-5 days later. Squats will definitely require a reset... |
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[QUOTE=Alden Hingle;1135893]Nice! It is awesome watching your kids move to adulthood with their own interests and skills.
[B]JJ - Good on you for making the effort to make the play. As hard as it was to make it to soccer games, piano recitals and school events when my kids were younger, I miss those days. And they will remember. The good, the bad and the ugly.... I've been reminded of all those times I failed the "effective parenting test." [/B] [/QUOTE] Thanks Alden. That's the POV I have come to after years of it being all about me, my career, my stress, etc. 02.10.13 Janda Situps Uphill Sprints 3x:25 (8.5 MPH@10 degrees) 02.11.13 WARMUP OHS w/PVC PTP/SQUATS 5x230 5x205 PTP/SIDE PRESS 5x53 lb. k-bell (both arms) 5x35 lb. k-bell + #1 band (both arms) |
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Back Squat day
3X5 245,280,315 4X10 LUNGE w. 2X53# KB's 3X5 BS 225 w. chains 3X10 GHD back ext./situps. |
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2/8 workout
Skied my legs off in epic Big Bear powder snow. (FWIW, "epic Big Bear powder" is a phrase I never thought I would utter.) 2/9 workout Almost skied my legs off in epic Big Bear softpack, but got hungry and decided a couple beers sounded better than more skiing. Also, spent two days avoiding copkiller Christopher Dorner who was supposedly hiding out in Big Bear over the weekend. I am continuing not to understand my GoPro very well. I did manage to video about 15 seconds worth of flat skiing (WFS): [url]http://youtu.be/vl8W8hRgMJQ[/url] Claw |
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2/11 WOD
A. Squat Snatch. 1:1:1, 10sec rest, 5 sets, 2:00 rest between sets 75-75-85-85-85 Kept it light so I could work on actually catching the bar in the squat. Malzone suggested engaging my lats more to keep the bar closer to my body on the pulls. Worked so well I busted off an old shin scar and bled like a stuck pig on the right-hand platform until I used a "CPC Bandage" (toilet paper wad held in place with athletic tape). That's Elite, baby! B. 4 rounds: 400m run AMRAP Kipping Pullups rest 3:00 19:05 and 60 pull ups. Splits were 2:30/20 pull ups; 2:30/16; 2:34/14; 2:31/15. Felt good, although I was surprised how much gas the runs took, I was expecting about 30 pull ups my first round. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8466449784/[/url] Claw |
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[QUOTE=Jim Cordes;1136137]2/8 workout
Skied my legs off in epic Big Bear powder snow. (FWIW, "epic Big Bear powder" is a phrase I never thought I would utter.) Claw[/QUOTE] Claw - I'm envious! We've been wishing for most of the season that CA would send some of your snow our way. Especially when we heard that some of the resorts there had gotten so much snow they had to close to move snow while we were looking at grass and rocks. 2/11 Warmup: Straddle hops; hip and shoulder mobility; deadlifts 45 X10/ 120, 145 X5/ 175 X3; watch guy do curls in the squat rack :rofl: Lift: Deadlifts 205, 235 X3, 265 X5 Cashout: 75# suitcase carry X 50m (alternating arms) X 3 rounds 52# KB swings X3X20 |
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Went to Tribal for a crossfit WOD (I know, how unusual).
We had an instructor in leading the group in active stretching. 7X1 Clean from the box and Jerk on last rep. Stopped at 185. EMOM for 12 minutes: 10 KB 73# (scaled to 53#) 60 yard sprint. Got in 4 rounds. Could not keep up with the running. |
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