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[QUOTE=Jeff Kilinski;734576]There's a thread on the board about mobility and the front squat. Like alot of folks I'm limited in my front squats 'cause my wrists hurt in the rack. [/QUOTE]
I use the crossed overhand rack because of limited shoulder flexibility. Works fine for me. Anyone else ever try that? [B]DIANE:[/B] Nice effort. You've inspired me. I think I might try Murph next week, weather permitting the runs. I'm trying to do 1-2 long WODs (300, Barbara, etc.,) a week. 2/4/10: REST I'm switching tomorrow to working out early AM from PM after work. Ugh. But have to for time considerations. I guess I still have weekends to get fully caffeinated before a midday workout! Went to Rogue today and got a 20" plyo box (24" is too high for my basement— lucky me!), a pair of 10 lb bumpers (up to 250 in bumper plates, plus 230 in iron now) and another one of those 1" floor mats. My home gym is pretty much there now. Just need a jump rope (spring) and a D2 (next year). |
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M.E. Back Squat 5-5-5-3-3-3
275, 275, 275, 285 (f) 275, 285, 285 wfs [url]http://www.youtube.com/watch?v=k0ESZDeDHjo[/url] need to work on my depth Rest 5 min, then 3 rounds for time: run 800 m 5 strict dead hang pull-ups 10 DB split jerks, alternating 20 abmat sit-ups Time 18:21, Greg my son's time 20:19 |
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Thursday, Feb 4th
Shoulder Press 5-5-5 95 lbs, 115 lbs, and 125 lbs Bench Press 5-5-5-5-5 135 lbs, 155 lbs, 175 lbs, 185 lbs(2), and 175 lbs Push-ups, Kettlebell Swings 50-35-20 9 mins 55 secs |
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[B]Diane, That's an awesome Murph time. Better than half the 1400 or so that have posted to beyondthewhite board. Great Job.
[/B] [QUOTE=Diane Dennis;734766]Today - 02/04/10 Noon workout at CrossFit Confluence WU: 3 X shoulder mobility, Sampson stretch, back extensions, sit ups [B]WOD: "Murph"[/B] *For Time Run 1 mile 100 pull ups (jumping) 200 push ups (knees) 300 squats Run 1 mile 39:40 This was my first time doing Murph. Whew! I partitioned 5/10/15 x 20 rounds. My second run was more like a trudge but I kept thinking about Lt. Murphy and how he ran out into open gunfire to save his team. I sure as heck could run one more lousy mile.[/QUOTE] |
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Today - 02/05/10
6AM workout at CrossFit Confluence WU: Row 500m, 3X CFC WU [B]WOD: "Diane"[/B] *For Time 21-15-9 Deadlift Handstand Push Ups (feet elevated on step) 4:22 Post WOD skill work on L-sit holds, L-pull-up hangs Battling Ropes - weird but fun! |
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02/05/10: STUPID
WARMUP— None STRENGTH— Dead Lift 225x3, 275x3, 300x[B]F[/B], 225x[B]F[/B] (for the 2nd time in a few weeks, I tried to do heavy deads without warming up and strained my back— in two places— DUMB) WOD— (such as it was) 50 ball slams (25 lb.) 50 k-bell shoulder presses (26 lb. ea. arm) My kid's gonna do a lot of walking on my back tonight. |
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[I][B]100204 THURSDAY - - @ CrossFit Redding
[/B]Pretty much a solid, "back to basics" day. Joined up with a Fundamentals Class tonight. Lots of squat therapy and dead lift rudiments with PVC. [B]Warm-up: [/B](Prior to class) 2 minutes (total) jump rope singles 2 minutes (total) DU attempts - couldn't chain them together....... 10 kipping pull-ups (3 sets of 3 + 1) (With class) [/I]1 minute jump rope singles for max # = 134 10 push ups Shoulder pass thru X 10 Body circles X 5 (each direction) 1 minute jump rope singles (try to better # reps) = 110 Specialized/targeted stretching (posterior chain, hips). [I][B]Fundamentals Training: [/B][/I]Squat basics and therapy Shoulder Press basics Dead Lift basics [I]Lots of practice with squat and DL positioning. [/I][I]Really felt good to just concentrate on form...... [B]WOD: 3 rounds for time of: 21 walking lunges, unweighted 21 deadlifts w/PVC 21 pushups rest exactly two minutes between rounds [/B][/I]TIME = 9:07 [I]Good way to continue easing back into CF.....shoulders a bit sore after just 10 pull-ups........sheesh! _____________________________________________________________ [/I][I][B] 100205 FRIDAY - A.M. @ Redding Area Globo...... [/B]Really quick workout - - only had about 40 minutes... [B]Warm-up: [/B][/I]Elliptical Trainer - 20:00 / 8.4 MPH / 2.45 miles / HR=140 - 144. CFWU with: pull-ups 3, 3 (kipped) Burgener Warm-up [I][B]Strength Work: Pull-up therapy[/B][/I] 5, 5, 5, 5, 5 = 25. All kipped. I've regressed a bit with four months + off - - barely chin to bar today on the first and part of second set....... |
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Steve, had to re-read your post and find the dates. First impression was that is way too much work.:yikes:
Did the 100205 today: 21,18,15,12,9,6,3 of SDLHP 135# and Inverted hang w. slow descent. Scale the inverted drops to knees to elbows or hanging rolls (?). Did 21, 18,15,12. Then ran out of time. This was not a timed WOD. |
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2/5 WOD.
Take 7,000# in any increment from the ground to overhead in any fashion: Interesting strategy issue. I did 100# x 10 reps x 7 rounds, clean and jerk. Time was 19:00 and change for Donnie and me, sharing and alternating the weight. Lighter weight, more reps seemed faster, based on the performance of other teams. This one was really scary to look at on the board, totally fun to have completed. The Claw |
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[quote=Pat Quigley;735480]Steve, had to re-read your post and find the dates. First impression was that is way too much work.:yikes:
Did the 100205 today: 21,18,15,12,9,6,3 of SDLHP 135# and Inverted hang w. slow descent. Scale the inverted drops to knees to elbows or hanging rolls (?). Did 21, 18,15,12. Then ran out of time. This was not a timed WOD.[/quote] Didn't mean to confuse you, Pat - - just too lazy to post each day separately, I guess......Your WOD today looked like way too much work - - BTW, what are the inverted hangs? Thanks! |
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[B]Diane[/B] does Diane!:) Nice time; I like the Diane wod.... MURPH! Kudos; :notworth: Never done and dread it, running is not my strong suit, especially sandwiching what'd be a "super cindy" for me. Love [B]Terry's[/B] posted video! I learn a lot watching others. [B]Jim C[/B] Impressive - I'd rather face that on the board, though, than Murph! ring inversions! :eek: These just sound hard [B]Pat[/B], and of course I want to try it. Been working on the rings to get my dip and STILL working on my kip - taking forever to learn to turn my hips over instead of pulling like heck with my knees up; just seems like turning my hips over doesn't get me up to the top, tho I can only do maybe 7-10 good ones to the top the "wrong" way before rest is needed. Work in progress. Happy Superbowl Weekend!
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Unofficial WOD. Spent half the night with my daughter (70 lbs and change) either on on my shoulders bouncing (push press) or holding up and bouncing at the Forest Glen Sock Hop.
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Built my Rogue plyo box last night. It comes disassembled but pre-drilled.
OK, it looks a little like the bed Homer Simpson built for Bart, but it'll do. Seriously, it's fine (in case any of you are worried about me hurting myself!) Back is feeling a bit better. Going to do my pullup improvement focus strength workout today, followed by this: "JJ's Funhouse" For time: 50 box jumps 40 burpees 30 ring dips 20 GHD situps 10 Turkish Get-Ups (5 ea. arm, 1 pood k-bell) Will post time later. We have, I'm guessing, 9-10 inches of snow on the ground (more falling, supposed to stop this aft.) this AM and I need to clear that first (once I get motivated). |
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[QUOTE=Jeff Kilinski;735624]Unofficial WOD. Spent half the night with my daughter (70 lbs and change) either on on my shoulders bouncing (push press) or holding up and bouncing at the Forest Glen Sock Hop.[/QUOTE]
LOL, I can relate. How old is she? Mine's in 6th grade. |
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[QUOTE=John Jaeckel;735628]LOL, I can relate. How old is she? Mine's in 6th grade.[/QUOTE]
Third grade, but one of the tallest kids in class. Posted some pictures on FB. |
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Stephen, this is one way a doing a progression to a front lever. The final stage is illustrated on the exercise video at the main XF site. I did the work out at the "tuck" stage.
WFS [url]http://www.dragondoor.com/articler/mode3/229/[/url] |
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[B][FONT="Arial Black"][COLOR="Blue"]18 INCHES OF SNOW!![/COLOR][/FONT][/B]
:snow::snow::snow: Guess what my workout will be today?!? |
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02/06/10:
WARMUP— Bike 25 Squats 20 pushups 30 flutter kicks STRENGTH— 10 jumping pullups 5x3 5-second negative pullups 20 second dead hang WOD— 50 box jumps (20") 40 burpees (about 35 clean, about 5 floppy with some knee help) 30 ring dips (all clean, lots of little breaks though) 20 GHD situps 10 TGUs (1 pood k-bell) 18:49 [B]Diane D:[/B] we got a total of about 10-11 inches. Looks like it's all done now. I would guess it should start tapering off in Western PA before too long. |
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Diane D. have fun w. the shoveling. Actually when I lived back in Queens, NY, I used to like shoveling snow late at night. everything was so quiet. You could hear the city buses rolling along w. their chains. I found it very serene.
Today did the 100206 workout: 7 X 5 X DL Warm up of 10 X 135. Then 5 X 225, 255,285,305, 325, 345, 365. My hands are shot. No tears though. 5 X 5 has been done before. This was the first 7 X5. Hard work. |
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2/6 WOD.
With a team of 4: 1 person performs 20 Overhead Squats for time. While this is happening, another team member does as many double-unders as possible, while the third person performs as many ring rows as possible. Once the overhead squatter is done, rotate positions. One person will rest. I did OHS @ 75#. My double-under rounds were 27, 23, 8; ring rows rounds were 25, 25, 15. I nailed the rest rounds, though. :kicking0: Warm-up consisted of races flipping BFT's and muscle-up practice. (Too bad I ruined the glow of the morning by leaving my car windows rolled down as a massive rain cell came through.) :ranting2: The Claw |
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2 Attachment(s)
[FONT="Arial Black"][SIZE="4"]Final snow count: ***22 INCHES***[/SIZE][/FONT]
What a mess. Trees down everywhere. Power out everywhere. Mandatory ban on water usage (water pumping stations have no power). The first picture is my husband shoveling when there was still only 18 inches on the ground (note the tree branch that had just come crashing down on our front steps). The second picture is after the snow stopped and the sun came out. It's a pain, but it's beautiful. |
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Jeff Sock Hop, with One's Daughter does sound like fun, Bad thing at 17 I dont think mine thinks I am very cool anymore
Survival of the fittest at CFC Round#1 2mile run 14:45 Max DL 375# PR, we had 27:00 to complete these 2 Round #2 AMRAP in 12:00 10 pp @ 85# 8 K 2 E 6 22" box jump total reps 192 Round#3 7:00 row damper @ 10 1717m Round #4 Grace @ 135 6:38 I was able to hit 2 strict muscle ups messing around between rounds, (not in a row of course) m/55/178 CrossFit Chesterton |
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Yesterday
Started w/CFWUx2 and ended up with severe back pain in the middle of 2nd round of sit-ups. Stopped. Today Ran 5k on the road in the hills of Lampasas in 31:10 My back held out fine. My left calf tightened up with about 400m to the finish, but I kept going. |
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30 squats
wod - db swings 15x55, 13x60, 11x65, 9x70, 7x75 dead lifts - 15x45, 15x135, 15x225, 12x225, 10x225, 7x225, 5x225 |
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[B]Diane,[/B] That's alot of snow. Even for us in Chicago. Good luck digging out.
We've had 3 team WODs in a row on Saturday. Here's today's In teams to 2, complete the following 100 Box Jumps (24"/18") 90 Pushups 80 KB Swings (#55/35) 70 Pullups 60 Wall Balls (#20/14) 50 Ring Dips 40 Burpees 30 Walking Lunges 20 Knees to Elbows 10 Handstand Pushups Me and another BOG (Badass Old Guy) finished in 22:39 or something like that. |
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[QUOTE=John Burch;735772]Jeff Sock Hop, with One's Daughter does sound like fun, Bad thing at 17 I dont think mine thinks I am very cool anymore[/QUOTE]
I'm told that somewhere in their 20's you get cool again. |
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Diane,
NICE SNOW!! You can have fun doing the real "un-virutal" shoveling WOD.......Pat, thanks for the explanation......My old brain is on strike or something........Someone else also explained it in a different part of the forum which I ran across by accident - - tuck progressions for skin the cats, etc. also..... |
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[I][B]100206 SATURDAY - - @ CF Redding. Olympic Lifting Class (2 hours).
Warm-up: [/B][/I]Single-unders, Shoulder pass throughs/body circles Stretching series for hips, low back, hams, glutes, Supermans arms to front X 10, arms out to sides X 10, arms along sides X 10 [I][B]Class Subject: Snatch Series W/U: [/B][/I]Snatch balances X 5 X PVC [B]Weighted Snatch balances:[/B] 45# bar X Fail - trouble with stability and getting under bar. Fell on my keester a couple of times.:D Shoulder stretches to open shoulders better. 30# bar X 5 X 3 - success! 35# X 5 40# X 5 45# X 5....PR by default - never have done this many for reps at any weight! 45# ties 1RM. Baby steps........ [B]Wide-grip SDHP (snatch position)[/B] Warm-up: 45# X 3 55# X 3 65# X 3 85# X 3 105# X 3 105# X 3 (Form getting a little shaky - - not keeping bar in close, elbows not leading). [B]Power Snatches [/B]45# X 3 65# X 3 - PR by default (never have used a loaded bar before) 85# X 3 - Bar still not close in enough; not enough shrug and elbows still not leading.... 85# X 3 - one good one.....PR again.... 85# X 3 - tired, pressing bar into place.. 65# X 3; Got one solid lift! [B]3-Step Snatch Series (Squat Snatch, Mid-knee hang snatch, hang power snatch) [/B]30# X 1 (each lift in series). Not getting under bar.... 30# X 1 - pressing bar into place, not getting underneath 30# X 1 - almost there...... 30# X 1.....Yay! 45# X 1 (Fail) 45# X 1 Ugly 65# X 1 - - didn't drop into the squat, but lift felt solid [I]Called it good here for the day.......really happy with the class and the results. This is the first time I have consistently been able to work the snatch series components with any weight. Now I know what to do to correct the weaknesses![/I] |
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2/7/10
Grace scaled to 95 lbs. 3:59 Parallel bar dip and deadlift couplet "cool down." |
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2/7/10
WARMUP— Bike 20 jumping jacks (4-count) 20 PVC rollovers 10 bench press (135 lb) STRENGTH/WOD— Bench Press 5x155 5x170 5x185 5x205 2x225 Used the foam roller on my back for a while. I have to do that more. Really helps. |
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Busy day today, grandson is in the hospital. He is 7 weeks old and has RSV, he is doing better and will probably go home sometime this week. I also had to watch the Saints kick butt, so I did a short work out at home.
20x5 chair dips and squats |
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Sunday, Active rest day. 30 min elliptical, yoga
I needed a good stretch and the yoga DVD my wife has is geared for "Sports". Worked out pretty well. |
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Monday, 2/8/10:
WARMUP— Bike 25 hand-to-hand k-bell swings (36 lb) 10 OHS with PVC 10 Sotts Press with PVC STRENGTH— Hang Snatch 3x95, 3x105, 3x115, 3x120, 2x125 WOD— 21, 15, 9 Overhead Squat (75 lbs.) Box Jumps (20") Ball Slams (25 lb.) 9:37 (Great WOD, felt like passing out at the end!) [B]TIM F[/B]. — Hope your grandson is doing better. |
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2/8 WOD.
Today’s Workout: 1 Rep Max Clean and Jerk 95-115-135-155f-145 Followed by: 1 Minute Max Pull ups = 28 1 Minute Rest 1 Minute Max Jump Lunges = 60 1 Minute Rest 1 Minute Max Pull ups = 20. Disappointing workout this morning. (I think I overdid it on cheese yesterday!) Couldn't bring myself to squat clean the weight, even though I had done 155# just last week. All my warmups and all my prep reps were power cleans. Just couldn't get 155# high enough to power clean. Next time I'm trying to go heavy, warmup and prepare a SQUAT CLEAN, for crying out loud. Scary moment when KJ and I crashed bars when both were overhead. I had my back to her and didn't see anything, but when our bars crashed I tossed mine ahead of me and out of the way. Apparently KJ got her bar too far behind her head, where it hit mine, but luckily Traver was there to spot her. On max pullups, I had been wanting to go for max consecutive, and planned on going even through the first minute if possible, to hit 30 straight. All I could manage, however, was 20 straight (which only took about 20 seconds). I have done 20 straight a bunch of times, so I think I'm ready to blast through that number. Alas, not today, however. I was pleased with max jump lunges, however. I blame the cheese for all disappointments. The Claw |
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CFC WU, 5 5 5 5 5 weighted Pullups 35# 45# 50# 60# 70#
WOD on the minute every minute for 20:00 5 Burpees 5 Push press @ 95# Fell behind at round 16 so it took me 21:20 to complete a 20:00 WOD Jim I can't get it right everytime out either m/55/173 CrossFitChesterton |
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Tim ---good luck w. the grandson. My younger grandson was in NICU for a few days. He is a very healthy, vibrant, and active 2 and a half year old today.
Took a day off yesterday, so I did the 100207 today. 30-25-20-15-10-5 RFT of GHD sit ups, back extensions, knees to elbow, and 95# stiff leg dead lifts. This took 25:38. |
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[QUOTE=John Burch;736536]CFC WU, 5 5 5 5 5 weighted Pullups 35# 45# 50# 60# 70#
[/QUOTE] Nice job John...5 sets of 5 with 70# last set is awesome. Went skiing at lake Tahoe Saturday, then proceeded to stay out and drink...with my Sister and her husband. It was fun but I paid for it the next day. Skipped my start of linear progression of front squats on Sat., but did them tonight...need to get back on my program... Performed the following in addition to regular warm-up: -row 1,000 m in under 4:00 -50 GHD sit-ups -50 back extentions WOD: Front Squat: 3 x5 (3 sets of 5) @185 lbs |
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50 dips
22 min. on bike grandson is doing better |
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Thanks Terry
CFC WU WOD 10 Rounds 10 55# KB swings 10 20# WB @ 10' 14:45 Post WOD 21-1 pushup 1-21 situp m/55/173 CrossFit Chesterton |
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50 squats
20x45 DL 15x135 DL 5X225 DL 5X315 DL 1X365 DL 1X405 DL 1X425 DL (failed) 20X45 BP 10X135BP 10X185 BP 10X185 BP 10X185 BP 15X55 Suitcase Squats 13x60 Suitcase Squats 11x65 Suitcase Squats 9x70 Suitcase Squats |
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