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M.E. Power Clean 5-5-5-3-3-3
185, 185, 185, 205, 205, 215 Rest 5 min, then 2 rounds for time: 5 hand stand push-ups 5 chest to bar pull-ups 5 jumping squats w/45 lbs run 200m Rest exactly 1:30 and repeat for a total of 4 cycles 5:40, 5:09, 5:00, 4:44 got better at HSPU through the rounds, ran a little harder the last round to try and break under the 5 minute mark skill work: 3×10 GH Raises |
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02/09/10: REST
02/10/10: WARMUP: Stretch PVC rollovers 20 rear squats with PVC WOD/STRENGTH: Rear Squat (every minute, on the minute) 2x185 2x195 2x205 2x215 2x225 2x235 2x245 2x255 2x265 |
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1/9/10
Five rounds of AMRAP for 3 minutes of 3 power cleans 6 pushps 9 squats one minute rest between rounds 339 reps 1/10/10 30 minutes bike covered 9.1 miles Tabata pushup 11 55/68/219/5526 |
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2/10 WOD.
10 Rounds for Time of: 5 DB Burpee Squat Clean Thrusters (aka “Goodlands”) 8 Kettlebell Swings 25# dumbbells, 24 kg. kettlebells: 14:51. Warm up was Tabata pushups: 6. Tabata pushups bummed me out. Aimed for 12, so did 12, 12, 12, 12, 12, 12, 8, 6. Crashed and burned! This was a hard one! Still have to admit to myself that I'm not getting full depth on all squat cleans. (This is starting to be an issue.) Happy to be rocking the heavy kettlebell, though. [QUOTE=Ted Zink, Jr.;737324]Tabata pushup 11[/QUOTE] Good job, Ted! The Claw |
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did the main site WOD 100210.
After general warm up and spec. stretches and strength for groin. My comfort level w. back squat was not quite to parallel. Set the restraining bars in the power cage to accomodate this and to set target for depth of squat. 2 X 10 135 BS 1 X 10 185 BS Then 10 X 2 BS w. each new set on the minute: 225, 255, 265, 285, 295, 305, 310, 315 (started this set 15 seconds late), 295, 295. I could not keep up going into set 8. So I lowered the wt for sets 9 and 10. Tough workout. I am really trying to be very cautious. I don't want to show up at the certification next month injured. |
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Great work on the Squats Pat
Short WU Bench (from the floor) 5@125# 5@145# 5@165# 5@185# 5@195# WOD 3 Rounds 10 Pullup 10 Pushup 10 Hang Clean@135# 10 Ring Dip 7:13 m/55/173 CrossFit Chesterton |
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I can't believe I missed almost an entire week. We've been crazy busy/sick here in sunshiney southern GA. The 6 year old has strep and I managed a root canal that took 2.5 hours. I think I had to pay extra for ripping the arms off the dental chair.
[B]2-4-10[/B] WU: C2 3200m+15:08.4 Deadlifts #95x10 #135x10 #185x1 #205x1 #225x1 #275x1 #295x1 #315x[COLOR="Red"]F[/COLOR] #135x10 Just wasn't feeling the love. |
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[B]2-10-10[/B]
WU: SU/BW Squats/GoodMornings/Elevated Ring pushups/dips/pullups/#40 KB swings/C2, 3200m=14:52.4 Backsquats #65x10 #75x10 #85x10 #95x10 #115x2 #125x2 #135x2 #145x2 #165x2 #175x2 #185x2 #195x2 #205x2 #215x2 Here's where things got interesting. 215 is my previous 1RM. Today the girl from the US Olympic Powerlifting team stopped in and said, "Oh, you're going higher." And I did: #225x2 #230x2 #240x1 [COLOR="SeaGreen"](NEW PR!)[/COLOR] A little bit of coaching (and encouragement) go a long way. She also mentioned that my DL should be somewhere near my BS. My DL PR is #315. I've got some more work to do. #135x10 and a 5 mile bike ride for a cashout |
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Scott, Nice job on the BS PR. Not sure about the info you got from the power lifter. DL being close to your BS? Doesn't sound right to me unless she is not doing a full depth squat or just weak on the DL. If you look at the stats of most of the Games competitors their BS is usually about 70-80% of their DL. Jason Kalihpa's DL is 485, BS is 365. Your numbers look good to me... your at 75%.
Sprints Today 5 sets of run and build up to sprints over 100 m rest 30 seconds between each sprint 5 sets of sprint starts to about 100 m rest 60 seconds between each sprint |
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[QUOTE=Terry Dickman;737717]Scott, Nice job on the BS PR. Not sure about the info you got from the power lifter. DL being close to your BS? Doesn't sound right to me unless she is not doing a full depth squat or just weak on the DL. If you look at the stats of most of the Games competitors their BS is usually about 70-80% of their DL. Jason Kalihpa's DL is 485, BS is 365. Your numbers look good to me... your at 75%.[/QUOTE]
And just to be a contrarian, Louie Simmons (Westside Barbell) says trained properly, your BS should be more than your DL. Don't ask me how or why, but the man does know his stuff. |
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02/11/10:
WARMUP— Bike 20 pushups 30 flutter kicks (4-count) WOD— 60 pushups 50 ring body rows 40 situps 30 squats 20 ring dips 10 box jumps 5 burpees 14:21 (I HATE working out in the AM before work, especially after waking up at 4:45 AM) |
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Just registered for the Level I Cert. in Ann Arbor May 8 and 9. Hope to see some of you there.
Lemme know if you're coming, that's my old stomping ground and energy permitting, we can go grab a meal or a beverage. |
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[QUOTE=John Jaeckel;737818]And just to be a contrarian, Louie Simmons (Westside Barbell) says trained properly, your BS should be more than your DL. Don't ask me how or why, but the man does know his stuff.[/QUOTE]
Yeah I agree, Louie and Dave Tate know their stuff (about power lifting). And you are right, looks like most power lifters have BS close to their deadlift, but even Louie's max BS is close but still less than his DL, but only by 70lbs. I checked US power lifters rankings, interesting the bigger guys typicaly BS more than they DL (like Louie says). But the smaller weight classes their DLs are slightly more. Man these guys are strong (WFS) [url]http://www.usapowerlifting.com/newsletter/ranking/2007/men_open.pdf[/url] If you look at the top 5 finishers stats in the CF 2009 games, the big guys are the only ones close to have a BS but they are less than their DL. Mikko Salo's DL is 230kg and his BS is 180kg. IMHO just depends what you want to be good at, if your good at CrossFit it's hard to specialize. I don't think you can apply what Louie says about "properly trained" to your avg. CFer, but certainly to a power lifter. |
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[QUOTE=Terry Dickman;737919] I don't think you can apply what Louie says about "properly trained" to your avg. CFer, but certainly to a power lifter.[/QUOTE]
Totally agree. Intuitively, seems like you ought to be able to handle a bigger dead than BS, because of the involvement of the upper back. I will say though, from dealing with a very sore/wonky lower back recently, it can be a lot easier to start a heavy weight up when it's on your back versus on the floor. BTW, Terry, have you seen that contraption they have at WSB: a wooden barbell with k-bells hung by rope from each end? Guys who can bench press 350+ struggling with 90 pounds (because it's so unstable). Great stuff! The guy who was training me at Rogue picks up a lot of stuff from Louie, and he is hard-core. |
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[B]John, Terry[/B]...Outstanding discussion re: DL v BS ratios. I don't aspire to be big, but I do aspire to be strong; that said I think I'll shoot for a BS that's equal to my DL ('cause right now my DL beats the pants off my BS). Once I get there, I'll re-evaluate.
[B]2-11-10[/B] WU: walk 1 mile/run 1 mile/Ring pushups/60 second planks/#20 WB overhead step ups/supine #20 WB toss/C2 2k=9.05.5 [B]WOD[/B]: AMRAP 20 minutes of 5 x #185 DL (BW) 10 x #75 PP 15 x #20 WB shots 6 rounds +5DL+10PP+5WB finished off with 3 miles on the bike |
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[QUOTE=John Scott Rezendes;738002][B]John, Terry[/B] I think I'll shoot for a BS that's equal to my DL [/QUOTE]
That's a good goal, I would love to do that too, not sure if I can BS 450lbs though. Gonna have to check to check out the box squat training. John, I haven't seen that contraption but I will definitely check it out. Thx |
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hang cleans 135# 10x5
db swings 15,13,11,10,10 @ 55,60,65,70,75# 10 L hangs - 10 seconds each 20 min. bike |
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Life's been getting in the way of Crossfitting. Between travel, snow, traveling in the snow, I've missed a few days.
Thursday, Push Press 2-2-2-2, 115#, 125, 135, 145 Air Force WOD, 65# 13:42 One of the worse WODs around. Jeff |
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Thanks Jim (aka The Claw)!
2/12/10 3 rounds 10 power cleans (95 lbs.) 10 burpees 5:12 Another burpee or two would have summoned Pukey. 56/68/219 |
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2/12 WOD.
10-9-8-7-6-5-4-3-2-1 Deadlifts (#225) Weighted Sit ups (#25) 15:50 Considered doing deads at #245 (#275 was Rx'd), but it was a lot to get it off the ground once. (Malzone was pretty convinced that #225 was a good weight for me and discouraged #245.) My back still tends to round, so I need to focus on keeping my chest more up when setting up. Deads were hard, as they should be, but I was able to chug through this one with minimal rest. All in all, this was a fun WOD! I was very pleased with my effort and my results. #25 weighted sit-ups weren't the obstacle I feared. The Claw PS. On the deadlift - back squat ratio issue, my BS is 79% of my DL. (#225 to #285) My Elite Goals are at a 75% ratio. (#240 to #320) |
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[quote=Jeff Kilinski;738299]Life's been getting in the way of Crossfitting. Between travel, snow, traveling in the snow, I've missed a few days.
Thursday, Push Press 2-2-2-2, 115#, 125, 135, 145 Air Force WOD, 65# 13:42 One of the worse WODs around. Jeff[/quote] Jeff, What does the Air Force WOD consist of (just out of morbid curiosity)? |
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[QUOTE=Stephen R. Lampl;738574]Jeff,
What does the Air Force WOD consist of (just out of morbid curiosity)?[/QUOTE] WOD 1: "THE AIR FORCE WOD" For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. People start to breakdown during the OH squats. It's not uncommon to get 4 burpees done only to get a couple of reps in then the clock hits the minute and you have to do four more burpess. The longer you take, the more burpees you have to do. Nobody had fun with this one. |
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[B]2-12-10[/B]
And here I was talking smack about the weather...it's snowing here in southern GA and word on the street is that we're looking at +/- 3". Great. That means the entire state will be shut down in all cardinal directions. Sigh. And you know these fools can't drive in it either. OK. In a hurry today so after 1600 m on the C2 I knocked this WOD out in about [B]16:18.3[/B] 7 RFT of: 7x#75 HPC 7xButterfly Abmat situps 7xFlutterkicks (4 count) 7xKnees to Elbows Since I'm very nearly OCD about these types of things I actually did eight reps of each in the last round so my total for each exercise would equal 50. |
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[QUOTE=Jeff Kilinski;738659]WOD 1: "THE AIR FORCE WOD"
For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. People start to breakdown during the OH squats. It's not uncommon to get 4 burpees done only to get a couple of reps in then the clock hits the minute and you have to do four more burpess. The longer you take, the more burpees you have to do. Nobody had fun with this one.[/QUOTE] Yeah, that sounds like a rotten sandwich. Just sayin'. |
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[I][B]100212 FRIDAY - - CrossFit Sonora[/B][/I]
[B][I]Warm-up:[/I][/B] Row 500m - easy pace: 2:05 Run 800m. New shoes felt wonderful - - nice to have knees not hurting. Wrist, forearm, and arm circles / shoulder pass throughs Comprehensive stretch series for posterior chain [I][B]WOD - - For Time:[/B][/I] [I][B]x40 Reps of...[/B] -Hanging Power Cleans #75/45 -Front Squat -Press anyway overhead -Back Squat -Press anyway overhead[/I] [I]You may lower the bar to rest but if it touches the ground at anytime 10 burpee penalty!! for each occasion.[/I] [I]---------------------------------------------------------------------------------[/I] Used 55#. Out of shape and winded enough I had to drop to 45# partway through. Set the bar down once to rest. [B]Time: 17:49 [/B]including 10 burpee penalty. Ended up with a "Fran cough" after this one! |
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completed part of the 100211.
5RFT: 500 m row, 135# power clean-12 reps, 95# thrusters-15 reps. Scaled this to 95# cleans and lifted from shin level. Thruster were done using a 2 foot bench to guage depth of decent on thruster. I only got in 3 rounds before running out of time. 26:03. This was a gasser. |
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[QUOTE=Stephen R. Lampl;738761][I][B]100212 FRIDAY - - CrossFit Sonora[/B][/I]
[I][B]WOD - - For Time:[/B][/I] [I][B]x40 Reps of...[/B] -Hanging Power Cleans #75/45 -Front Squat -Press anyway overhead -Back Squat -Press anyway overhead[/I] [I]You may lower the bar to rest but if it touches the ground at anytime 10 burpee penalty!! for each occasion.[/I] [I]---------------------------------------------------------------------------------[/I] Used 55#. Out of shape and winded enough I had to drop to 45# partway through. Set the bar down once to rest. [B]Time: 17:49 [/B]including 10 burpee penalty. Ended up with a "Fran cough" after this one![/QUOTE] Nice work, Steve |
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2/12/10: REST
2/13/10: WARMUP— Stretch Bike 10x85 rear squat 20 pushups STRENGTH— Power Snatch + Overhead Squat (@65% Snatch 1RM) 3x85, 3x85, 3x85, 3x85, 3x85 Bench Press (every minute on the minute) 2x155, 2x165, 2x175, 2x185, 2x195, 2x205, 2x215, 2x225, 1x230 QUICK WOD/CASH-OUT— 21, 15, 9 Box Jumps (20") Ball Slams (25 lb) 5:06 |
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2/12 CFC WU
Snatch work 5@105# 5@115 5@125 after that my form was out the window one more thing to work on WOD AMRAP 20:00 10 thrusters @ 65# 10 ring dips 10 rounds and 5 thrusters 2/13 CFCWU - pushups 15 SDLHP @ 75# 15 Pushup 30 24" Box Jump 15 SDLHP 15 Pushup 20 Box Jump 15 SDLHP 15 Pushup 10 Box Jump 7:00 row 500m 2:07 row 750m 3:12 row 1000m 4:10 m/55/173# CrossFit Chesterton |
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Thank you, John J. !! It just feels [B][I]good[/I][/B] to be doing this again.........
[I][B] 100213 SATURDAY [/B][/I][B]CrossFit Sonora's tribute to the Sac-Town CrossFit Affiliate Throwdown [/B]We weren't able to send our team or spectators up there today, so we did the same WODs and finished up with a BBQ afterwards. [I][B]Warm-up: [/B][/I]400m row 2 minutes or so of jump rope singles/DU attempts CFWU modified [I][B]WOD #1 with 12:00 time limit: 3 max rep thrusters Max set of Double Unders (Three attempts allowed for each) [/B][/I]Score: 115# thrusters / 3 DUs ------------------------------------------------------------- [I][B]WOD #2 with 3 rounds for max reps: 45 sec GHD Sit-ups 15 sec rest 45 sec Clean and Jerk 135#/85# (scaled to 68#) 15 sec rest 45 sec burpees + vertical leap 104"/96" 15 sec rest 45 sec C2B pull-ups (scaled to chin-over bar) [/B][/I][I][B]15 sec rest [/B][/I]Score: Rd 1): 6, 9, 4, 5 Rd 2): 11,10, 2, 2 Rd 3): 5, 7, 3, 5 [B]Total score- both WODS: 187[/B] [I]Mine was the lowest score of all ten of us doing the workout! I attribute this to basically being at square one and starting my CF programming all over again. Very happy with the max rep thruster weight of 115# for having been away for so long.....[/I] |
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Short on time today so I decided to take a short, focused workout. Did "Cindy": AMRAP in 20": 3 Pull Ups, 6 Push Ups, 9 Squats.
Last Cindy I got in 20 R and change. I "scaled" this one by: doing parallel grip pull up (padded:) ) and used exercise ball at slightly greater that parallel depth to target the squats. Completed 22 rounds plus 3 Pull Ups, 6 Push Ups, and 4 Squats. I don't think I would have hit these numbers without the scales. On the other hand, my hands are intact and the groin was not hurt. So, a PR*. :D |
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did I get the number of reps correct for Cindy? I hadn't planned on doing Cindy. I just decided to do something that I could do in 20 minutes.:shrug:
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:love: Happy Valentines Day, all!
See the posted SD AZ Sectional Workouts? Holy moly - WOD 3 makes my shoulders hurt just looking at it!:D [url]http://media.crossfit.com/cf-video/CrossFit_SDAZSectionalStds.wmv[/url] |
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2/13 Workout.
5,000 m row: 21:08. This was hard! The Claw |
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[QUOTE=Pat Quigley;739124]did I get the number of reps correct for Cindy? I hadn't planned on doing Cindy. I just decided to do something that I could do in 20 minutes.:shrug:[/QUOTE]
Pat, Cindy= AMRAP in 20 minutes: 5 pullups, 10 pushups, 15 squats 2/14: REST 2/15: WARMUP— Bike 25 squats 10 band pullups 20 PVC rollovers STRENGTH— Pullups (dead hang/max. reps) 5x4, 5x3, 5x3, 5x3, 5x3 Shoulder Press 3x125, 3x130, 3x135 Behind Neck Press 3x95, 3x110, 3x120 WOD/CASH-OUT— 21, 15, 9 GHD situps Jump squats (45 lb. bar) 6:31 |
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2/15 WOD.
Box Jump for Max Height Followed by AMRAP 15 3 Backsquats (Bodyweight on the bar) 6 Leg Raises (to 90 degrees) 9 Burpees 36" box jump. 9 rounds + 3 backsquats + about 4 leglifts. First time trying max box jumps. I think with a little more room around the box in case of a fall, I could have hit 40". The Claw |
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[QUOTE=John Jaeckel;739654]Pat,
Cindy= AMRAP in 20 minutes: 5 pullups, 10 pushups, 15 squats 2/14: REST 2/15: WARMUP— Bike 25 squats 10 band pullups 20 PVC rollovers STRENGTH— [B]Pullups (dead hang/max. reps) 5x4, 5x3, 5x3, 5x3, 5x3[/B] Shoulder Press 3x125, 3x130, 3x135 Behind Neck Press 3x95, 3x110, 3x120 WOD/CASH-OUT— 21, 15, 9 GHD situps Jump squats (45 lb. bar) 6:31[/QUOTE] I meant: 4, 3, 3, 3, 3 :) |
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[I][B]100215 MONDAY
Warm-up: [/B][/I][B]Run 800m Hip mobility/leg swings[/B] - front to back/side to side 25 reps each direction, each leg [I][B]Strength WOD: [/B][/I][B]Back Squat 3 X 3 @ 88% of 1RM - [/B]165# (145.2 lbs)[I]Warm-up: [/I] 45# X 8 95# X 5 [I]Working....[/I] 135# X 3 145# X 3 [B]155# X 3[/B] - (9.8# over Rx'd weight today) - not a PR, but a good reset. [B]Shoulder Press:[/B] [I]Warm-up: [/I]45# X 5 95# X 2 105# X 1 110# X Fail [B]105# X 1[/B] - Not a PR, but a good baseline for my reset. [I][B]WOD: [/B][/I][B]AMRAP in 3 minutes of: 4 HSPU[/B](Scaled to feet on wall but partial ROM) [B]10 Kb Swings (54#/35#) ---[/B](45# Db) [B]15 Squats[/B] [B]Rest 1 minute and repeat for a total of four cycles.[/B] -------------------------------------- [B]Score: [/B]2, 2, 2, 2 = [B]8 rounds total. [I]Finish day with 1 ascent on new climbing rope. [/I][/B]Made one full ascent with legs assist. [I]First time I have done this since High School. YAY!!!!!!!![/I] |
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CFCWU
weighted pullups 3@45# 3@50# 3@55# 3@65# 3@70# 3@50# WOD 3 rounds 10 135# clean 10 burpee 5:45 Post WOD 10 Turkish getups @35# each arm m/55/173 CrossFitChesterton |
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John J. thanks for the correction. I had misplaced my 2009 log and could not come up with the correct numbers. So I guess I still have a PR of "Cindy"--just not the one that everyone else does.:rofl:
Next time I take the ginko before going to the gym---If I could only remember where I put it!:confused: Did the short workout from 100214 today> AMRAP in 8 minutes: 4 HSPU, 8 KB swings w. 2 pood, 12 GHD sit ups. I did the HSPU's w. toes over a bar a little above shoulder length, 70 lb. DB, and GHD sit ups done to straight out or parallel position. 5 rounds plus 4 HSPU's, 8 swings, and 8 sit ups. |
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