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great job all.....good luck on 13.4
wensday 5 x 25 green band middle bar good mornings as i was killing time waiting for my coach and of course wrongly assumed i would be doing sled work that nite then super set 6 x 25 green band middle bar good mornings with one arm (L) dbell row 35 lbs and last nite 800M walk 20 lb ankle weights on 6 x 40 90lb on the sled backwards (my coach has wanted me to take it a bit easy with my shoulder recovery so i have been going light on the sled weights but on wensday nite when my wife came home and told me she was using 90lbs on the sled i felt intimidated into having to at least use what she was using on the sled :rofl:) 800M walk 20 lb ankle weights on |
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Thursday March 28, 2013
Pretty much a rest day. Going to walk over to the box, do some stretching and mobility, practice a few T2B, volunteer coach people on C&J and T2B, then walk home. So a couple miles of walking and some light movements. Going to do 13.4 at noon tomorrow. [url]http://jtkalnaynovels.wordpress.com/...vent-seen-yet/[/url] |
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13.4 twice today. Did it in the am and got 43 reps. :confused: Didn't feel very good so I did it again at 3pm. Got 46 reps..did not enjoy the suck a second time! It s over and in the books, now for vacation!:pepper:
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3/28 WOD
A. 15:00 Skill Practice for CF Open 13.4 Worked on C&J @ 135 and linking T2B's. B. 4 rounds for time: 50m Farmers Carry 10 Turkish Getups 200m run 15:09 Wanted to go moderately (but not insanely) heavy so I opted for 2 x 1.5 pood kettlebells on the Farmer's Carry and a 1 pood kettlebell on the TGU's. Ended up being pretty slow. A little worried I have overtaxed myself between work and WOD's so I might pass on 13.4 tomorrow morning and go Saturday or Sunday. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8596963583/[/url] Claw |
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Observations From Coaching and Judging 13.4
[url]http://jtkalnaynovels.wordpress.com/2013/03/28/dear-crossfit-observations-from-judging-and-coaching-13-4/[/url] |
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good luck to those competing in the Games.
Bench day 3X3 210,225,255 Bent rows: 3X5X185 OHP 3X3 145,165,185(f3rd) 3X5 185 w. chains 3X10 Dips Pec seems to be repaired. Did additional stretching after workout. |
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Awesome work guys!! (Jack - You're CRAZY!! :D WTG!)
[B]WU:[/B] .5555556mi run 100 SUs DU Practice 2 Rounds: 10 Push Ups 10 Lunge/Pistol Projections 10 Tuck Jumps [B]WOD:[/B] 3 Clean & Jerks @ 115# DIYWOD Pedro: 10-9-8-7-6-5-4-3-2-1 reps of 35# DB Shoulder Presses with 15 sit ups between each round. 7:38 [I]Wanted a light WOD before 13.4. (Thanks JT for the thoughts on 13.4!!) Sit Ups were the tough part especially at the end![/I] |
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William, so good to see your box is outdoors!
Deadlift day: Warm up with 6 AM class. 3X3 DL 315, 405, 445. Seated Good Mornings 3X10 w. 2 KB 3X5 TTB 3X10 DL 225 w. chains.(for speed). |
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Friday March 29, 2013
Toes to hands are not toes to bar. Therefore, 13.4 = 3 reps... [url]http://jtkalnaynovels.wordpress.com/2013/03/29/dear-crossfit-13-4-toes-to-hands-are-not-toes-to-bar/[/url] |
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Pat - That was a one time good deal during FGB! Yet it may happen again! I REALLY LOVE doing WODs outdoors!! BTW nice DL work!
JT - Good on ya!! If we don't have the integrity when doing WOD's, then what's the point! [B]WU:[/B] ~600m run 100 SUs 10 Push Ups 15 Air Squats Mobility stuff [B]WOD:[/B] Open 13.4 7 min AMRAP: 3 Clean & Jerks @ 115# 3 TTB 6 Clean & Jerks @ 115# 6 TTB 9 Clean & Jerks @ 115# 9 TTB 12 Clean & Jerks @ 115# 1 TTB 49 Reps [I]Tried to be consistent @ 3 C&J Reps per JT (& Everyone else's suggestions). It seemed to help. Had one No Rep :ranting2: during the third round. This seemed to be the worst round. Sped up during the 12 C&J's and got 1 TTB in before time ran out, (Actually had my legs 1/2 way up - just like with the TTB's from last year!!):mad: Not sure I feel man enough to Pull a Jack Davis and do another attempt in the same day!! :D The bad thing was one of the gals in the Box is struggling trying to Clean 95#, 20# above her PR. I felt her pain back on 11.3...[/I] |
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Looks like you all are doing some great work and best of success to those continuing on in the open completion!
It has been a great week at the box! Lot of enthusiasm by everyone anticipating the Wednesday announcement of 13.4 (darned if our co-owner) didn't guess right on the WOD! I did a Scaled version of the posted WOD on Monday, took a total rest day on Tuesday, Wed did 20minutes of shoulder-hip and quad stretch and mobility. Strength: 3x5 BS +5 lbs from last wk-215# ( felt strong) 13.4 announcement confirmed it was going to be a test for me as I had not lifted ground to overhead more than 95# (protecting shoulder and wrist) from past injury. My coaches offered to help on techniques- spent several hours and gained a lot of confidence! Today: did 20min of rolling out on the pain ball and lifting light and then judged 3 athletes! My turn came up so hit it at a pace ( that I thought I could hold up too):super: Managed 52 total reps:yikes: DANG fatigue started affecting form pretty drastically (hip speed) mostly:ranting2: learned a lot and had a blast even though I fell quite a bit short of the mark I was aiming for!, Looking forward to having family and friends over for big brunch after SUNDAY Easter services. Wishing all of you a Blessed Easter! ;) |
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03.30.13
Wendler 5/3/1 Month 2, Week 1 Dead Lift Day Did the de-load phase (week 4) of Wendler last week, nothing really worth logging here, just 3x5 of the lifts @40%, 50% and 60% of 1RM. Also did get out and do some uphill sprints at the dam. WARMUP K-bell swings Suitcase DL 53 lb. bell DL 5x205 5x235 7x265 ACCESSORY Tabata Lunges |
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Sunday March 31, 2013
Shuffled one mile around a muddy farm. 110 single unders (unbroken) 30 burpees (unbroken, 3:47) 15 wall ball shots (keeping ball overhead like an OHS, unbroken) 10 jumping toes to bar (unbroken, only 2 would have counted) 10 assisted pullups 10 assisted ring dips 25 kbs (44#, unbroken) Here are some truths and observations from the Games. I am one of the strongest guys in my group, it is like a super power, but I don't get to use my super power because I run out of gas after 90 seconds. I run out of gas after 90 seconds because of two things, 1) my body composition (which is 100% related to what I eat) and 2) when I get gassed after x seconds in a WOD I stop and rest (therefore I need to start working on getting to x+1 seconds, or x+2) <one more second per week would be 47 more seconds between rests by the time of Open 2014) |
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Monday April 1, 2013
Group warmup 5 minutes, EMOM 15 double unders, 10 KBS (45#) Strength 15 minutes to find 1RM back squat 315# Metcon 11.1, 10 minutes, AMRAP, 30 dubs 15 snatches 75# got three full rounds (135 total reps). gotta check whether I ever did 11.1 before... |
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3/29 WOD
Open WOD 13.4 7 minute AMRAP of: 3 Clean and jerk (135/95) 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. 60. Really happy with this. 135# power cleans went quickly and smoothly. I was able to pop my hips open on more than a few of them. No misses on cleans, jerks, or T2B's. Wanted to make it through the round of 9 and into the round of 12. Ended up completing the round of 12. Claw |
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Claw, nice work.
Back Squat day: 5X 275, 3X315, 1X 355 4X10' lunge w. 2X KB 3X5 225 BS w. chains 3X5 GHD machine back ext./sit ups. |
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Claw - Nice job on 13.4.
Nice work to everyone who competed or just keeps working out. Back from a week's vacation, kayaking and snorkeling. It was nice to totally "check out" from the world and just enjoy the nature and the physical activity. Only negative was discovering that something about the motion of paddling a kayak irritates my bad shoulder. Especially after eight miles against the wind. Lol 4/1/13 Re-do of 5/3/1 week WU: Row 1000m Shoulder and t-spine mobility Overhead press 45 X10/ 65, 80 X5/ 95 X3 Lift: Overhead press 120 X5/ 135 X3/ 150 X1 Assist: Pull-ups 7, 10, 8 Overhead press 80# 15/ 10/ 10 reps Cash out: Yoga |
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Awesome Work Guys!! (Especially Chaplin Tim & the Claw on 13.4!! :bowdown: -Not to mention the back squats Pat, JT & JJ!!) Alden, Welcome back!
[B]WU:[/B] 400m run 3 rounds: 5 Pull Ups 10 Push Ups 10 Air Squats [B]WOD:[/B] 12 min AMRAP: 4 Shoulder Press (75/55) 8 Sumo Deadlift High-pull (75/55) 12 Front Squat (75/55) 1 rep shy of 7 rounds :mad:!! [I]Seemed easier on paper!! SDHP's were the rest, which was kind of funky since it was easier to go from Front squats to Shoulder presses. (I did do a couple of "two finger" Presses! :D) I need a LOT of work on my hip extensions!![/I] |
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4/2 WOD
6 rounds FT: 20 DB Snatches (10R/10L) 30 Double Unders 200m run 17:09 Went heavy, used 45# dumbbell for the snatches. 5 left, 5 right, 5 left, 5 right. Sets of 5 straight through. (I have done a couple max 55# dumbbell snatches in 10 minutes and came out with 100, so I figured 120 snatches at 55# would be too much but 45# would be just right. It was.) Four of 6 double under sets unbroken. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8613760046/[/url] Claw |
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4/2
WU: Row 1000m Squats X2X10 35# KB swings X2X10 Deadlift 45 X10/ 120, 150 X5/ 180 X3 Lift: Deadlift 225 X5/ 255 X3/ 285 X6 Assist: T2B X2X10 65# power snatch X2X10 65# front squat X10 |
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Alden, the vacation sounds great.
Today @ Tribal. Tuesday From Box at hip Snatch Clean & Jerk Just an Oly. day working on form, progressions, and such. |
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Nice work Pat & Claw!!
[B]WU:[/B] .55555556mi run 100 SUs DU practice 3 rounds: 10 Push Ups 15 Air Squats 5 Tuck Jumps 5 Lunges Box Jumps on Aerobic Step [B]WOD:[/B] For time: 75 pound Shoulder press, 10 reps 75 pound Overhead squat, 15 reps 75 pound Push press, 20 reps 75 pound Front squat, 25 reps 75 pound Push jerk, 30 reps 75 pound Back squat, 35 reps 9:38 [I]Tried 115 & 95#, But the OHS was the limiting factor since my shoulder & elbow were hurting. Tried to go as fast as I could! Next time I'm trying 115#[/I] |
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great work everybody as usual
5 great days off....squamish was the hot spot in canada on sunday.... helped move the box over the weekend from its orginal 1,200 square feet to a new 5,500 square foot facility....we are so lucky this place is HUGE :pepper: tonite should have listened to my inner voice and not my "i am feeling better coach put me in" voice cindy modified 20 minutes amrap 5 saftey squat bar good mornings (60 lbs) 10 squats 15 sit ups 16 rounds 15 reps was feeling good when i got to the gym so my coach and i decided to do this wod modified....it was to much to soon for my shoulder....at home w/ice pack on....:mad: at myself.... |
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4/3
It is good to be back. Vacations are nice but the trick is to live your life so most of it is like vacation. Taking good care of yourself and weaving enough fun in with the "have to do" stuff. WU: Row 1000m Butt kicks and high knees 35# KB swings X2X10 Pull-ups X2X10 WOD: AMRAP in 15 minutes 10 wall balls (15# ball) 10 box jumps (24" box) 10 power cleans (65#) 4 rounds + 10 wall balls + 4 box jumps First timed workout in a long time; I need to do more of them. Tweaked something in my forearm doing the cleans; now it hurts to make a fist or to pick things up with my left hand. Hoping that goes away in a couple of days; luckily tomorrow is bench and Friday is squats so should be no prob. |
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4/3 WOD
A. Squat Snatch, 1:1:1, rest :10 between reps, 2:00 between sets, 5 sets 75-95-95-95-105 As weight gets heavier, I tend to catch in a power snatch and then OHS squat down and back up. Worked on differentiating my second pull from my first. + EMOTM, 20:00 Odd: 10 Wall Balls Even: 8 Kipping Pullups All went well and unbroken until the 16th minute or so, then it all went to hell. Had to keep chalking my hands for pull ups because the wall ball wiped the chalk off. Once the wall ball got sweaty, it was hard to connect all 10. Focused on full depth and height and did OK. Really did not want to come in once I saw all the wall balls and I was even tempted to leave after the warm up, but I figured the shame of quitting would be worse than whatever pain the WOD involved. Link to whiteboard (WFS): [url]www.flickr.com/photos/93561498@N00/8616508799[/url] Claw |
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Thanks for the kind words everyone! I feel truly blessed with where the first 4 open scores have gotten me (especially since I have so far to go to master the OLY lifts.--Been working hard on lifts, anticipating what they are going to throw at us (TONIGHT) for 13.5:yikes::yikes: One thing for sure it is easy to tell when we are doing the work with the hips on the OLY lifts as my "butt" feels like I have been horse kicked!!
Claw--A SCORE OF 60reps at the 135# weight is a great accomplishment for us "Mire mortals" I can not even fathom how anyone can better than double that!! Pat Q-the weights your lift are absolutely inspiring!! Cliff-we as well in Battle Ground WA set records on Easter (the rains are again due here tomorrow):shrug: As for me I have already set some agressive goals for Next year (first of which is to better communicate to my bride of 35 years just how important this is to me (for to inspire others to actually do something for themselves to better their health and wellness. Tim |
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Cliff - Awesome job on the modified Cindy. Just reflecting that CrossFit allows you to modify/scale a workout and it sucks just as much as it does Rx!! :D Enjoy your new box - just don't get lost!! ;)
Alden - Great job, though it sounds like you might have tennis elbow :eek:! Cleans tend to mess up your forearms. Of course I'm not a doctor nor do I play one on TV. :D Look into getting a tennis ball for squeezing. Claw - I'm the same way on squat snatches - power cleaning them @95#+ Nice work on that EMOM!! Chaplain Tim - I'm hoping for [URL="http://youtu.be/G9UDAkMpgVw"]beer shots[/URL] for 13.5!!:rofl: [B]WU:[/B] 400m run 2 rounds: 10 Push Ups 5 45# Presses 5 45# Deadlifts 10 AbMat Sit Ups [B]WOD:[/B] 5RFT: 400m run 21 DLs @185# 23:54 [I]The running part of this was the slowest. Did the DLs in subsets of 7,6,5,3 for the 1st 3 rounds, then everything went to hell! I could barely run the last 400m! When I got back to check my log, I had CLIPPED 3:24 OFF my previous attempt on 15 Feb 12!! Awesome!![/I] |
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alden....you vacation comment was bang on.....that is one of the huge reasons i love living here in squamish....it is almost like being on vacation all the time...except when work gets in the way....
tim....yup 5 day forcast rain william....we totaly were like school kids going to a new school...we all were totaly familar with each other we all were just out of sorts as to where we were.... tonite....saw my physio....she was not to mad at my coach and i about last nite as she figures it was the saftey squat bar pressing on the bone that was shaved down and no real damage done.:pepper: 1500 m. sled pull 75 lbs on the sled |
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Ah, 13.5 is upon us!--those of us 55+ get a little break (yah right) just means we will actually be able to finally do one round unbroken:pepper: All I can say is lets all give it HE double toothpicks and then join everyone else for the party afterwards!!!:rofl:
Congratulations to everyone that has made it this far and best of success in this the last one!-- Alden, a Vacation like yours is in order:run: I found that doing lots of cleans causes my elbow to do same thing (I grind on it with the other hand and floss with the rubber strap) and it usually subsides? Cliff-yup it has already begun--(did get the 1acre of weeds leveled off first):pepper: William H-Nice work on clipping the 3:+ off the running/DL WOD (running after dead lifts IS BRUTAL |
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4/1/13
Wendler 5/3/1 Month 2, Week 1 Bench Press Day WARMUP pushups situps rollovers BP 5x145 5x165 7x185 ACCESSORY Tabata Cl. Grip BP w/Oly bar 4/4/13 Month 2, Week 1 Squat Day WARMUP OHS x PVC SQUAT 5x160 5x185 7x210 ACCESSORY Front Squats w Oly Bar Run some sprints with the kids I coach in lacrosse tonight |
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yes, congradulations to those who made it this far in the competition.
Bench day. 5X235,3X255,1X275(2R) 3X5 225 bent rows OHP: 5X145, 3X165, 1X195(f) 3X10 185 w. chains 3X10 dips |
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4/4 WOD
Open WOD 13.5 4 minute AMRAP of: 15 Thrusters (100 / 65 lbs) 15 Chest to bar Pull-ups *4 minute bonus for every 90 reps (3 rounds) completed. 55. If Fran is tough, this WOD is double-plus tough. That extra 5# on the thursters and the chest-to-bar pull ups add a whole new dimension of suck. By the end the thrusters were in sets of 2 or 3 and the C2B's were one-by-one. Maybe have another couple of reps in me but I don't want to put myself through that ringer again. Worked with Emlynn and Ann Marie; pretty clear who the rear dog in that pack is. Claw |
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Awesome Job guys!!
[B]WU:[/B] .333333mi run 100 SUs 10 DU practice 500m Row 3 rounds: 10 Push Ups 10 Sit Ups 10 Air Squats [B]WOD:[/B] For time 20 50# KBS 30 TTB 400m run 5:14 [I]This went very quick! Not a bad WOD before 13.5!![/I] |
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Thursday April 4, 2013
13.5, 25 reps, coached by Elisabeth Akinwale... Hit the bar so hard on the first chest to bar I bruised my chest. Am THRILLED with my 25 reps! [url]http://jtkalnaynovels.wordpress.com/2013/04/04/dear-crossfit-the-absolute-best-part-of-crossfit/[/url] |
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13.5 51 reps!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
i am stoked. this Open: PBd karen got DU's in a WOD had a surprisingly fantastic time.. then when i take into account that i have been on very restricted training for 10 months ( no squats or anything that includes squats, no DUs no jumping down from boxes etc) I am thrilled to have posted a score for all 5 and i am still walking and talking .. now for 2014 cheers to all keep up the 50+ awesomeness Helen |
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congrats to you Helen. Hope to see more of you around these parts.
DL day : 5,3,1 370,420,470 (2R) 3X10 seated Good Mornings w. 2X 35# KB's 5X5 TTB on rings 3X5-10 285 DL w. chains. Glad this cycle is over. Trying some acetyl l-carnitine for a few days to help with the brain fatigue. Glad to being going into de-load week. Maybe I'll do WOD's w. my group next week. I miss the company. Still make it a point to great the new comers and bang fists w. my buddies, but I have missed working out with everyone. |
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4 x 20 20lb reverse hyper hip thrusters
30 hollow rock 4 x 20 each side abductor crunch |
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[QUOTE=Helen M Brennan;1155819]
cheers to all keep up the 50+ awesomeness Helen[/QUOTE] Helen - You rock and are a major contributor to the awesomeness! 4/4 Incline treadmill 20:00 0.9 miles 637' climb Heart wasn't in the workout after injuring my arm. Could see all my gains go down the drain like after my shoulder injury. Doctor visit confirmed it as a small muscle tear in left forearm. 4/5 Pity party over. Squats don't hurt the arm so I did squats. WU: Dog walk/ run of 1+ mile. 100 single unders 30 straddle hops Air squats Back squats 45 X10/ 95, 115 X5/ 140 X3 Lift: Back squats (12" box) 175 X5/ 200 X3/ 220 X2 Assist: Back squats 115 X2X10 Cash Out: Double under practice |
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alden....i know what you mean about "heart not being in it after..." but way to go and get back on the squat horse. i am getting tired of pulling the sled the majority of the time at the gym but still keep going back knowing that the day is getting near that i can go back and do all the other fun stuff. keep up working the lower body and then when your arm is healed you will be ready to hit it hard again.
today 1,200 m 90lb sled pull in the wind and rain at least i got to watch everybody do today's wod which included 5 x 400 m runs......:rofl: |
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Alden.. chin up. when i injured myself and had to drastically cut back on heaps that i love doing i got a bit depressed.. then tried to look on the bright side and worked all the things i previously hated. plus finished my first triathlon ( looking for all the world like a bizarre version of the grim reaper in pink tri gear... scary sight and what is worse i really do not recall feeling quite that bad) . I have gotten a lot stronger, my left glute has finally started doing its share of the work .. evidenced by the pain after 108 meters of walking weighted ( 20kg plate) lunges. Have still not managed to grow toenails long enough to get reliable T2B but will be working on them for 2014..
you will also come back stronger.. Helen |
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