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09.05.10:
1.5 mile hike/run up and down hills w/30 lb. Weight vest and VFFs 09.06.10: Rest 09.07.10: WARMUP 1/4 mile run 5 OHS w/ Oly bar 15 PVC rollovers Stretch STRENGTH OHS 5x75 5x95 5x115 WOD/CASH OUT Run 1/2 mile 4:48 |
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Tuesday,
Deadlift 3-3-3+ 235, 265, 295 (5) CONDITIONING AMRAP 12 Minutes: -3 Rack to Overhead 135 -6 Toes-to-Bar -9 Pushups (lift hands at bottom) 6+ rounds |
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So, I'm not really an OVER 50 Crossfitter - I am an EXACTLY 50 Crossfitter (at least for today!)
Anyway, I'd just thought I'd stop by and say hello. I've been watching this thread for a while, and I have to say it has been very motivational - some of the weights and times you folks manage are pretty impressive. Also, I have to give a shout-out to my friend and fellow over-50 Crossfitter, Marianne Urbanski! I did do a birthday "Fran" today. My time was 6:48 - this is about 1:00 slower than my best time which was done 6 months ago. In my defense, my wife turned 50 recently and we had a surprise party for her this past weekend. That party started mid-afternoon on Saturday and continued off-and-on until mid-afternoon on Monday! It seems it takes me even more time to recover from drinking than from my workouts. FTR, I'm 5'8" and go about 180# these days. My deadlift tops out at about 355#, my back squat at 280# and my press at 160# - clean & jerk is 190#. My goal for the upcoming year is to lean out a little bit (10 - 15 pounds should do it) and improve my met-con while maintaining or slightly improving some of my lifts. I guess that's about it - I think I need to go take a nap now :) Larry |
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[quote=Larry Cook;839965]So, I'm not really an OVER 50 Crossfitter - I am an EXACTLY 50 Crossfitter (at least for today!)
Anyway, I'd just thought I'd stop by and say hello. I've been watching this thread for a while, and I have to say it has been very motivational - some of the weights and times you folks manage are pretty impressive. Also, I have to give a shout-out to my friend and fellow over-50 Crossfitter, Marianne Urbanski! I did do a birthday "Fran" today. My time was 6:48 - this is about 1:00 slower than my best time which was done 6 months ago. In my defense, my wife turned 50 recently and we had a surprise party for her this past weekend. That party started mid-afternoon on Saturday and continued off-and-on until mid-afternoon on Monday! It seems it takes me even more time to recover from drinking than from my workouts. FTR, I'm 5'8" and go about 180# these days. My deadlift tops out at about 355#, my back squat at 280# and my press at 160# - clean & jerk is 190#. My goal for the upcoming year is to lean out a little bit (10 - 15 pounds should do it) and improve my met-con while maintaining or slightly improving some of my lifts. I guess that's about it - I think I need to go take a nap now :) Larry[/quote] Hey Larry!! Nice to "see" you over here!!! Yup...Larry didn't mention that he actually used to own the box I train in and Larry is the one that actually started me into Crossfit. A great coach and a Great guy!! He inspired me to "cme over to the dark side" of the gym and I have never looked back!!! I will always be grateful for Larry's encouragement and hoaxing to crossft!! Happy Birthday, and WELCOME LARRY:welcome: to the AARP of crossfit!! (I hear you on the recovery from drinking.. try having a boat in the summer in new England!! Every weekend is a big party!!! And... just for the record.. we "over 50 group"... we are in better shape than most 30 yo americans!!! :highfive: |
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[QUOTE=Larry Cook;839965]So, I'm not really an OVER 50 Crossfitter - I am an EXACTLY 50 Crossfitter (at least for today!)
Anyway, I'd just thought I'd stop by and say hello. I've been watching this thread for a while, and I have to say it has been very motivational - some of the weights and times you folks manage are pretty impressive. Also, I have to give a shout-out to my friend and fellow over-50 Crossfitter, Marianne Urbanski! I did do a birthday "Fran" today. My time was 6:48 - this is about 1:00 slower than my best time which was done 6 months ago. In my defense, my wife turned 50 recently and we had a surprise party for her this past weekend. That party started mid-afternoon on Saturday and continued off-and-on until mid-afternoon on Monday! It seems it takes me even more time to recover from drinking than from my workouts. FTR, I'm 5'8" and go about 180# these days. My deadlift tops out at about 355#, my back squat at 280# and my press at 160# - clean & jerk is 190#. My goal for the upcoming year is to lean out a little bit (10 - 15 pounds should do it) and improve my met-con while maintaining or slightly improving some of my lifts. I guess that's about it - I think I need to go take a nap now :) Larry[/QUOTE] Welcome aboard Larry. Those are some impressive numbers. One of the things about the over 50 crowd is that recovery takes longer. ALL kinds of recovery. :pepper: [QUOTE=Marianne Urbanski;840050]Hey Larry!! Nice to "see" you over here!!! Yup...Larry didn't mention that he actually used to own the box I train in and Larry is the one that actually started me into Crossfit. :highfive:[/QUOTE] That explains his numbers! |
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So today was FRAN!!! In honor of Larry Cook's 50th birthday!!!
I did it RX'd My history: 5/09: 10:37 5/10: 7:40 today...my time.. (drumroll please!!... [SIZE=6]6:28![/SIZE]!:pepper::pepper::pepper::pepper: |
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[quote=Marianne Urbanski;840156]So today was FRAN!!! In honor of Larry Cook's 50th birthday!!!
I did it RX'd My history: 5/09: 10:37 5/10: 7:40 today...my time.. (drumroll please!!... [SIZE=6]6:28![/SIZE]!:pepper::pepper::pepper::pepper:[/quote] Marianne - AWESOME!! Congrats!! I wanna be like you when I grow up! Larry - :welcome: Great job with Marianne! [B]WU: [/B] 400m run Front knee high kicks/donkey kicks high knees Twisting Walking lunges Reverse Walking Lunges Hip openers hip closers Spidermans Inch worms (2 push-ups) 5 Sprints [B]WOD:[/B] 20 Min AMRAP 7 135# Back Squats [I](Did the 1st 2 rounds with 155#. One of my partners had an attack of common sense!)[/I] 10 walking lunges with 45# dumb bell on my right shoulder 7 Burpees [I](Yay! Burpees!)[/I] 10 walking lunges with 45# dumb bell on my left shoulder 5 rounds and I was 6 walking lunges short of my 6th round! GRRR! |
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welcome Larry
Great work Marianne 9/8 WU run 5,6 blocks and back 20 tuck jump run 10 pushup run 10 wallball 5 pullup 20 backextension 15 K2E 15 GHD situps WOD 15 Burpee 50 KB hang clean @ 35# 25 eacr arm 15 burpee 7:29 push prowler around parking lot @ 75# 50 to 60 yard each trip m/55/180 CrossFitChesterton |
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Smokin' Marianne!
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Nice Fran time [B]Marianne!!![/B], happy birthday [B]Larry[/B].....
[B]09.03.2010-Friday[/B] AM: Burpees PM Warmup, squat practice, clean practice, full squat clean I dont remember what all other practicing I did, but I did a lot. I finally got around to videoing and loved it - boy you can see all your mistakes for yourself!!! [B]09.07.2010-Tuesday[/B] Warmup: run 400, step & stretch et al..... shoulder mobility [B]WOD:[/B] 1000 meter row 50 back squats - 135# (95#), from the rack 30 push press - 135# (95#), from the deck All the shoulder "resting" it was getting worse, so I did 3x10x45# before this and skipped the PP, felt ok. Subbed 3/4 mi jog for row - new shoes not broken in! backsquats were no big, nice and low I was happy with that. About 13 mins?? Shoulder rehab stuff, rowing et al. Good Morning 1x10x85#, 2x10x75# [B]09.08.2010-Wednesday[/B] first day back in the gym in like, 2 weeks? Warmup: Row 500 (1:50!) et al [B]WOD:[/B] Level 1 7 rounds for time of: (22:00 cap) 12 hang power snatch - 75# (45#) 21 box jumps - 20" Level 2 7 rounds for time of: (25:00 cap) 12 power snatch - 95# (55#) 21 box jumps - 20" Level 3 7 rounds for time of: (30:00 cap) 12 squat snatch - 95# (55#) 21 box jumps - 20" [B]14:45 Modified Level 1[/B] Taking it easy with the shoulder, did Level I w/35# (like throwing a post-it around, but not worth more shoulder aggravation). I dont know, I wonder if it would be better for everyone to just do the full snatches but at a light enough weight so we learn to do them?? Guess I should practice those at home. Snatch prax with 65# 3x10x145# DL Will see how the shoulder goes. |
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[B]Welcome, Larry.[/B]
09.08.10: Rest 09.09.10: WARMUP Run 1/4 mile DL 5x135 Stretch STRENGTH DL 5x225 5x265 5x305 (had more in me!) WOD/CASHOUT 15 knees to elbows 1/4 mile run |
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(SORRY FOR THE LONG POST)in advance!
I have only posted a few times here, (I am the only guy over 50 at our soon to be Affiliate) I am certainly inspired by the strength and determination shown on this site! My CFBD was 9/2/10 and I am certainly in the best shape of my life of almost 58 years! I have been doing the WOD's 3 on 1 off and sometimes 5 on 2 off (filled in with my new passion for Mountain biking. My greatest weekness so far has been overcoming my stiff lumbar back and lack of shoulder mobility (years of not doing full range of motion movements and never working out since HS!) So far I have been able to get my weight down from 215-1/31/10 to 173 (now) give or take a couple of pounds. My 1mile run time is just under 8 minutes, My best 10k time 56min and my average 5k is 36min. (I have gradually been able to decrease the scaling) to where I am doing all Pull-ups un-assisted, HSPU's with only 1 abmat under my head, and today for the first time I did fran with 75lbs and did all thruster sets unbroken (still breaking up the pull-ups--8:26time Having never lifted weights in my life, the complex lifts are hard for me to master without compromise to form but I am getting there! (finally can get under the bar in the snatch!!--My current PR for DL is 320 and I think I will beat that this month (my goal is 360 by the end of the year!) Question? Has anyone put together anykind of a spread sheet of sorts that shows the realative times/weights etc for the regular CF WODs and associated "age" to it? (I have no one in my box to compete with on equal footing (however i do keep up with a lot of younger folks) and that inspires me) Chaplain-Tim--Battle Ground, WA |
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John J - Awesome DLs!!
[quote=Tim Randall;840718](SORRY FOR THE LONG POST)in advance! ... My greatest weekness so far has been overcoming my stiff lumbar back and lack of shoulder mobility (years of not doing full range of motion movements and never working out since HS!) So far I have been able to get my weight down from 215-1/31/10 to 173 (now) give or take a couple of pounds. My 1mile run time is just under 8 minutes, My best 10k time 56min and my average 5k is 36min. (I have gradually been able to decrease the scaling) to where I am doing all Pull-ups un-assisted, HSPU's with only 1 abmat under my head, and today for the first time I did fran with 75lbs and did all thruster sets unbroken (still breaking up the pull-ups--8:26time Having never lifted weights in my life, the complex lifts are hard for me to master without compromise to form but I am getting there! (finally can get under the bar in the snatch!!--My current PR for DL is 320 and I think I will beat that this month (my goal is 360 by the end of the year!)[/quote] Welcome back Tim. That is SO awesome. I wanna be like you when I grow up!! ;) [quote=Tim Randall;840718]Question? Has anyone put together anykind of a spread sheet of sorts that shows the realative times/weights etc for the regular CF WODs and associated "age" to it? [/quote] I don't know of any, but it would be awesome to do. BTW have you seen the Army CrossFit study @ the journal. It's in complete but their methodology to quantify the effects of CrossFit is SO COOL to a data geek like me!:cool: [quote=Tim Randall;840718](I have no one in my box to compete with on equal footing [I][B]([/B][B]however i do keep up with a lot of younger folks) and that inspires me)[/B][/I]...[/quote] I REALLY REALLY LIKE that!! [B]WU:[/B] dynamic Stretching: High front & back kicks Spidermans Inch worms (1 push-up) high knees butt kickers Side lunges karaokes 400m run 3X10 squats push-ups [B]WOD: [/B] 3 RFT: 10 95# Ground to over heads [I](Did power cleans & push presses.)[/I] 200m run in 50m increments 12:29 [I](Not a good time, But I felt good that pushing 95# overhead didn't seem that hard!:p)[/I] |
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Thanks William! I feel totally blessed to be around so many great guys/gals in the CF community, always willing to help. :thanx:
I will have a look at the Army Data in the Journey! (I am kinda geeky myself when it comes to research), (drives my kids nuts) My son is an Computer brain and I know enough to be dangerous!! (I still remember the first TI calculator) and being offered either to take "keypunch 101 or metal shop" and I chose the later!! I am a welder and built my own power rack, squat cage and as well do all the welding for our gym in exchange for working out/training. I have gotten a lot of people started in CF from my garage gym and then to the local Box for some real training. We are doing a Health and Wellness open house with our local sheriff's department on the 18th and I hope to show a few "old" beat deputies that us ole guys can indeed get back in shape and have fun doing it! Keep up the great work! looks like your growing up well! Tim |
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Thursday,
Strength Wendler WU Shoulder Press 3-3-3 , 95 lbs, 110 lbs, and 120 lbs Conditioning 400 Run 6 Deadlifts 9 Hang Power Cleans 12 Thrusters 85 lbs, 10 mins 35 secs Wednesday Wendler WU Bench Press Press 3-3-3+, 120 lbs, 140 lbs, and 155 (4x) lbs Back Squat 3-3-3+, 165 lbs, 195 lbs, and 210 (4x) lbs Welcome aboard Tim. To your question below. I use the website, Beyondthewhiteboard dot com to log and track my workouts. As part of their functionality, they aggregate everyone's posts, show a leaderboard and you can have it sort by age and sex. It's a great way to see where you stand among our peer group. Now you have to understand that its a little biased since only the regular crossfitters are using it so it's not a comparison against a "Typical 50 year old male" but I found it pretty interesting as a check. You can also look at the Master's Division results from the Games this year. Only expect to be humbled, some real firebreathers there despite their AARP cards. [QUOTE=Tim Randall;840718] Question? Has anyone put together anykind of a spread sheet of sorts that shows the realative times/weights etc for the regular CF WODs and associated "age" to it? (I have no one in my box to compete with on equal footing (however i do keep up with a lot of younger folks) and that inspires me) Chaplain-Tim--Battle Ground, WA[/QUOTE] |
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Thanks Jeff!:thanx:
Did the "HELTON" Hero WOD today scaled to "Pack" It is so refreshing that the CF community continues to recognize our fallen warriors that Gave All so we can continue to enjoy this great country! Pack Three rounds for time of: Run 800 meters 35 pound Dumbbell squat cleans, 20 reps 20 Burpee Time: 31:58 (struggled some after doing FRAN yesterday) Obviously I have a ways to go===no problem! "JUST SAYING" lol Tim |
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Thanks everyone for the warm welcome. I'll take some credit for getting Marianne off on the right foot with CrossFit, but that's about all - she's a very determined lady!
On Thursday I did some light, dynamic effort stuff to try and keep the DOMS at bay after "Fran": 10x2 95# hang power clean (every 0:30) 10x5 30" box jump (every 1:00) 10x40m sprint (every 0:30). I was still a little sore in the quads today, but not too bad: Press (3,3,3+) - 100/115/130(6) 5x5 dead hang pull ups 5x10 ring dips 3x1000m row at about 95% (3:00 rest between rows) Tim - Nice work on the Helton WOD! I've got to give that one a shot. |
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Tim- Glad to have youon board! Great work on "Helton"! We're going to be doing that sometime next month!
Larry - Awesome on the pull ups & Ring dips! Could NEVER do more than 3 strict pull ups in my youth, doing that many is impressive! Jeff- Great job on that WOD! Looks similar to the one we did yesterday! [B]WU:[/B] Pass throughs Push downs [B]WOD:[/B] "ADAMBROWN” Two RFT: 135 pound Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 115 pound Bench press, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 65 pound Clean, 24 reps! 50:02 [I]Never in my life would've expected benching to be the rest part of a workout!! ;)[/I] |
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Gents!
You all have helped make this a great week!! Be blessed and please take a moment to reflect on the events of 9/11 when we were brutally attacked at the World Trade center by extremist that had no regard for innocent human life!===WE MUST NEVER FORGET I am glad to have found this page and finally posting up some of my W/O's. At our Box we try to follow the main site (as most of the athletes are youngsters) and they are inspired to compete against the seasoned super athletes on the main site. Since first being introduced to CF, It excited me to see the benifits of scaling and recognizing that we could WO right beside athletes with much greater strength and endurance and not be intimidated (as we were doing the same amount of work) for our level of conditioning and "age". I am especially inspired by the Hero workouts and I start each one with a quick prayer for the families left behind as well as for safety of those brave men and women that are standing in harms way around the world and as well for our Public servants that protect us day and nights in our towns and cities. This morning I must say my "head" was playing real games with me as I was pretty trashed from the WOD's for Wed/Thurs.---Our Box is located in a remote residential area that is on a hill and this makes the runs much more challenging (more head games)---I am reminded of how easy I have it compared to our soldiers and today especially, I was inspired to press on when thinking of those 343 firefighters that were going up the stairs of the twin towers while so many where going down! so I press on!!--When running I alway wear my headphones and have fast paced contemporary worship music playing and just go for it!!! Have a great weekend friends and be Blessed, Chaplain Tim--:) |
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[B]Welcome Tim![/B]
09.10.10: 1/4 mile run 120 stairs up to dam Stretch 2.2 mile run/walk 120 stairs down 09.11.10: [B]May the incredible heroism of the first responders and the thousands of other innocent lives never be forgotten.[/B] WARMUP 2 minutes ME on Nordic Track-like Hamster Wheel Thingy 20 pushups 10 assisted pullups 30 flutter kicks (4 ct.) 15 rollovers w/ dowel stick STRENGTH BP 5x165 5x195 5x225 (easily had 1-2 more) Pullups 5xBW 3xBW 3xBW ([B]F-4[/B]) CASHOUT Seated Rows 15x110 |
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9/11 WOD
"Badger" Three Rounds for Time: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters 40:50 as Rx'd. This was a really mental WOD: mind bottling, to quote a muse. My mind was thinking about quitting starting at the 5th squat clean, and kept nagging me throughout. I told my brain to shut the ***** up and let me work. Also, and even though I'm not particularly military-minded, I thought of what the "Badger" namesake must have gone through, and what so many injured soldiers go through every day, and told myself to stop being such a p*ssy and just do the WOD. Seemed to work. Started with 12 or so straight reps of squat cleans, but quickly devolved to sets of 2 or 3 on both squat cleans an pull ups. Did this a little over a year ago, 36-something at 85#, so not sure if today was an improvement or not. Trial hell now nearly over, and it looks like I can get back to focusing on Crossfit more. The Claw |
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Great Work Claw!!
I felt the same the whole "Helton" WOD!--sure was good to have finished it and now a few days all's Good! Going for a bike ride--it is rest day for me! Chaplain Tim |
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[quote=Larry Cook;841274]Thanks everyone for the warm welcome. I'll take some credit for getting Marianne off on the right foot with CrossFit, but that's about all - she's a very determined lady!
On Thursday I did some light, dynamic effort stuff to try and keep the DOMS at bay after "Fran": 10x2 95# hang power clean (every 0:30) 10x5 30" box jump (every 1:00) 10x40m sprint (every 0:30). I was still a little sore in the quads today, but not too bad: Press (3,3,3+) - 100/115/130(6) 5x5 dead hang pull ups 5x10 ring dips 3x1000m row at about 95% (3:00 rest between rows) [/quote] awww.. thanks Larry... but you really did inspire me to move forward even when I thought I couldn't do it.. I look forward to this year as we train to compete --well... I know you will go to compete and I will see if I get that darn ring and HSPU dip in time!! :) Nice work on the WOD! I can't believe you did 3 x 1000M row AFTER all that strength stuff!! that would have killed me! [quote=Jim Cordes;841602]9/11 WOD "Badger" Three Rounds for Time: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters 40:50 as Rx'd. This was a really mental WOD: mind bottling, to quote a muse. My mind was thinking about quitting starting at the 5th squat clean, and kept nagging me throughout. I told my brain to shut the ***** up and let me work. Also, and even though I'm not particularly military-minded, I thought of what the "Badger" namesake must have gone through, and what so many injured soldiers go through every day, and told myself to stop being such a p*ssy and just do the WOD. Seemed to work. The Claw[/quote] Jim: i have never done "The Badger, but she looks aweful!! i'm gonna put this one on my list to do when I have "time" for a long one!! :) great job! This weekend I took a rest day on Sat and did some "pure cardio" stuff--miss mash of jumping/running/pushups, etc for an hour or so. I was at my boat, so I always am looking for workouts to do on the go! tomorrow I start a strength training given to me by Larry's son!! I am looking forward to building strength so I can get those infamous ring dips and HSPU by next May!! :kicking0: Deb: how's the shoulder? |
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[quote=Tim Randall;841984]Great Work Claw!!
I felt the same the whole "Helton" WOD!--sure was good to have finished it and now a few days all's Good! Going for a bike ride--it is rest day for me! Chaplain Tim[/quote] oops.. I forgot to welcome you, Tim.. GREAT job on HELTON!! that seems brutal! I hope you had a great "rest day" /bike ride today!!! |
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Marianne,
Thanks for the welcome! It is great to hang with like minded athletes that are not willing to let age be a detriment! Got a chance to take my first "Road bike ride" today! Great workout, did 14 miles averaged 10.8mph with top speed of 31.8 (seemed pretty fast on those skinny little tires and no leathers!---My Quads got heated up pretty good on the the long hills but all in all felt pretty good. Looking forward to tomorrows CF WOD and dripping sweat and grinning! Chaplaiin Tim |
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Saturday,
Worked out with my (almost) 12yr old son. His first attempts at a real deadlift, 50lbsx3, 65x3, 70x1 Wendler warmup, Deadlift 5-3-1+ 245, 275, 305 (3x) Metcon 100 Double unders for time, 2:14 Sunday, (Special JJ WOD) Rake & Fill 12 yard bags full of acorns and haul them to the front. 4 hours. |
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Welcome Larry and Tim.
I haven't posted for a while. Still trying to get back in the swing of things, sporadic workouts here and there. I rode 100 miles on my road bike this weekend with my sister. She was raising money for Best Buddie's and talked me in to going with her. Since I didn't sign up I was on my own far as SAG support. We got a late start but finished the 100 miles in 7 hours, 40 minutes (avg'd a little over 13 miles an hour). It's about 7 years since I have done any serious riding, I forgot how hard climbing is. Total elevation gain was just over 6,000 ft. [URL="http://www.hcchallenge2010.org/faf/home/ccp.asp?ievent=324914&ccp=93893"]Check out the course here[/URL] (WFS) I think next year I will do some CF endurance training if I decide to do it again. |
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9/13 WOD
3 Rounds of Max Muscle Ups (Sub chest to bar pull ups) 3 Minutes rest between rounds Followed by 7 Rounds for time of: 1 Round of Cindy 1 Round Bear Complex (95#/65#) C2B pull ups: 11, 11, 8 7RFT: 9:53 as Rx'd Hands got thrashed Saturday with pull ups during Badger, did an additional 65 today. Despite (or because of) my totally lame taping job, my hands got even more thrashed. Couldn't be happier! The Claw |
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Nice strength [B]Marianne![/B] Boy everybody has a coach doing specialized strength programming for them! Im envious!! ;) Shoulder is not too bad, I came down with a fever/headcold on Friday, slowed me up.
I LIKE the sound of that Cindy/Bear Complex, [B]Claw![/B] Hear you on the hands.....I still have probs with that! Hi [B]Tim and Larry[/B]! nice work.... [B]09.12.2010-Sunday[/B] feeling a bit better, fatigue. AM: 30 Burpees w/vest PM: Warmup, squats.... [B]09.13.2010-Monday-Day 1[/B] Warmup: [B]WOD:[/B] With a 95# (65#) barbell, complete as many rounds as possible in 20:00 of: 5 thrusters 7 hang cleans 10 sumo deadlift high pulls [B]6 Rounds, 10 Min.[/B] Still not feeling quite normal, took it easy & halved the time... |
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Last workout was 100902. Following day I drove back to Phoenix from LA. Next day woke w. a bad cold. It moved to the chest, etc. Today was the first day back.
Warm up w. 10' on treadmill. Row 1K in 4:40. 5X10 BS w. bar only. (very stiff in shoulders, hips, knees, and ankles). Monday 100913 Three rounds, 15-12-and 9 reps, for time of: 135 pound barbell Thrusters 45 pound weighted Pull-ups For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great. Scaled this w. 95# barbell for thrusters. Finished in 12:23. Guess I am just gonna have to crawl back. |
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Claw - You're an animal! ;) Awesome job! (Hear you on all those hero WOD lifts! I was there with ADAMBROWN last Friday!)There's a big discussion in my box about gloves vs taping for ALL those pull-ups in WOD's like Badger! We can't find the perfect glove & I'm finding the areas I don't tape break skin! :shrug:
Marianne - So, what goes on the boat - stays on the boat! :rofl: Best of luck with the strength training! Pat - Awesome time on the "Heavy Fran"! Looks brutal! Jeff - Super on the DLs! I'm jealous! This weekend, I attempted the CrossFit Love's [URL="http://sicfit.com/coverage/237534-CrossFit-Loves-33-Burpee-Challenge"]http://sicfit.com/coverage/237534-CrossFit-Loves-33-Burpee-Challenge [/URL] 33 Burpees (Yay! Burpees!) in 90 sec challenge. was only able to do 19!:ranting2: (Deb, I respect you more than ever!) [B]WU:[/B] 800m run 3x10 20# wallball shots 10 pull-ups 10 ring dips [B]WOD:[/B] Annie 150 single unders 50 Abmat sit-ups 120 single unders 40 Abmat sit-ups 90 single unders 30 Abmat sit-ups 60 single unders 20 Abmat sit-ups 30 single unders 10 Abmat sit-ups 14:18 [I](Felt kind of bummed by the time. Even used a better jump rope & was able to do 15 singles in a row several times! THEN I got back to my computer, where I keep my workout log, & found out that I had clipped 2:09[/I] [I]off my previous Annie time last May! [/I]:pepper:) |
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Hello Deb thanks for the welcome!
All of you guys/gals are inspiring and it feels alot like being in the same gym! I have a long ways to go to get truly fit, but I am going to get r done!---thanks for allowing me to hang with you all! I Went to the gym at 0700 this morning planning on doing The Weighted PU's and Thurster WOD with another fairly new guy. WU-15 thrusters 45lb bar--forearms/wrist on Right arm still giving me fits (even with wrist wrap) I get sharp pain when I lift anything more than the unweighted bar????:mad: I think I damaged it somehow riding my KTM and MTB 25 Squats 10 strict pull-ups Loaded the bar with 95#'s but after doing 5 had to set it down! Decided to bag the WOD and go home and do chores!! Got a call from my Biking buddy, invited me to try the road bike again so I jumped at the chance and we rode 21 miles---the guy is a "motor"--great work out! |
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9/14 WOD
100 Overhead Squats for Time (95#/65#) 9:49 at 75# I really enjoyed doing this WOD. I felt like I have not been progressing, or even moving backward, for the last several months. With this one, however, I noticed a huge improvement. The first time I did it was was last August, over a year ago. That time I did it in 9:37 with just a 45# bar. The time of that effort didn’t matter so much, it was the fact that I really tweaked the nerves in my left shoulder and my arm was basically numb for several days, so much so that I was afraid I had permanently hurt myself. Additionally, the last several times I did workouts involving overhead squats, I was really having a hard time getting anywhere near deep enough. I purposely went with a lower weight (75#) because I wanted to focus on achieving sufficient depth. Not all of my reps were butt-to-ball, but I had significantly more and deeper squat depths than I have had in my recent overhead squats workouts. All in all, I was pleased with my performance. The Claw |
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[QUOTE=William Hoogsteden;842509]There's a big discussion in my box about gloves vs taping for ALL those pull-ups in WOD's like Badger! We can't find the perfect glove & I'm finding the areas I don't tape break skin! :shrug:[/QUOTE]
I have the most problem when I build up big calluses, which create an edge or a rim where the tears start. I used to be pretty good about scraping my calluses down to keep the "edges" down. I use one of these to scrape: [url]http://i.ehow.com/images/a04/j6/6e/remove-calluses-feet-1.1-120X120.jpg[/url] (WFS). When I scrape them down low enough, I can do a 100 pull up WOD without tearing skin for the most part. The Claw |
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This is the 5-3-1 week for me of the increasingly popular Wendler 5-3-1 program.
Monday Bench Press - 145x5, 165x3, 185x5 - my bench is improving faster than the program calls for - I'm sure this is due to the fact that I never really trained it much, I've got a left shoulder that causes me some grief but has lately been doing pretty well. Then, 21-15-9 of 115# SDHP, 53# KB Swings, Double Unders. 9:07 - my double unders need work. Tuesday Warmed up with some power cleans - finished at 3x165 Deadlift - 255x5, 285x3, 315x3 - I was pretty happy with that last set, all the reps felt pretty smooth. On the last set of deadlifts and squats, I typically go one short of failure. For me, struggling with that last rep seems to take more than it gives. Then 3x400m runs - averaged around 2:05. Our course is just a tad over 400m and is a little hilly, which just adds to the pleasure! Did I mention I really dislike running .... |
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Deb: glad to hear you are back into doing some workouts. :) (even if abreviated!!)..
Bill: great work on Annie.. down 2 min is very significant Claw: I like the 100 OHS for time. I suck at them and I think i will try this with a light weight to really work on balance and form! larry: it is good to know you think our course is a little over the 400M, and then to add on the travel to and from the bar (if we have a run/barbell (or pullups, etc) work in the WOD... I'm convinced it is not correct--but then again, I hate running too!!!).. Nice work on the lifts!! Man.. you be strong! I have started my strength program.. Monday: Back Squat 65%x5 reps,( 115) 75%x 5(135) reps 85% (150) x Max reps—did 155×5 reps at this weight—form suffered, then went back to 135 and did 5reps to get better form Bench Press 3×5 65% (max =100, so 65% =65#) did one set at 75#x5 Deadlift 1×5 65% (max =245, so .65 is approx 160) did 165# (easier math!) then 21/15/9 SDLHP (85# was rx for women. I did 83#) KB swings Double unders time: 7:17. DU all unbroken!! :pepper::pepper: Today: was supposed to be a heavy metcon day.. the gym was doing: 5 r/f/t: 10 Deadlifts / 10 Power cleans from deck / 10 Front squats / 10 Push jerks / 10 Back Squats (2 min rest between rds) (75% / 50% BW) so, to make it heavier I did this at 60% which is 70# time: 23:46 I did as prescribed in March --50% BW (60#) and my time then was 22:44, so to add 10# (x all those reps!!!) and only take 1 min more was pretty good I thought!! :kicking0: |
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[B]09.14.2010-Tuesday[/B]
Warmup: Run 400, step & stretch and all that [B]strength:[/B] Push jerk 3,3,3,3 [B]75/95/105/115[/B] Snafu here, started way too light, got all the reps easily - shoulda took the 75 as a warmup and done another set but randy was waiting to WOD so I left it at that, just as well with trying to keep the shoulders good to do 'Amazing Grace' Oct. 16th. [B]WOD:[/B] For time: 21-15-9 kettlebell swings American - 32kg (24kg) burpee box jumps - 24" (20") [B]7:59 Rx[/B] the swings were fine all unbroken, go figure! The rest was slow going halfway thru; that 21-15-9, you do the first 21, half the 15s you think you're golden – and then it hits you! Run 400 cooldown. Stretch. Hope those swings don't mess me up for heavy deads later in the week. All that, no prob - today I SNEEZED & strained a muscle in my throat!:rofl: |
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[quote=Jim Cordes;842797]I have the most problem when I build up big calluses, which create an edge or a rim where the tears start. I used to be pretty good about scraping my calluses down to keep the "edges" down. I use one of these to scrape: [URL]http://i.ehow.com/images/a04/j6/6e/remove-calluses-feet-1.1-120X120.jpg[/URL] (WFS). When I scrape them down low enough, I can do a 100 pull up WOD without tearing skin for the most part.
The Claw[/quote] Claw -I'm gonna try that to see if it helps. Is that ALL you do? No taping, right? BTW, great job on the Overhead squats! All my trainers tell us to lower weights & focus on getting the reps correct. It's so cool that you increased the weight by 30# & it only slowed you by 11 seconds! [quote=Marianne Urbanski;842938]Deb: ... great work on Annie.. down 2 min is very significant...[/quote] Thanks, it helped that I was able to string as many single unders together as I did! [quote=Marianne Urbanski;842938]... 21/15/9 SDLHP (85# was rx for women. I did 83#) KB swings Double unders time: 7:17. DU all unbroken!! :pepper::pepper: Today: was supposed to be a heavy metcon day.. the gym was doing: 5 r/f/t: 10 Deadlifts / 10 Power cleans from deck / 10 Front squats / 10 Push jerks / 10 Back Squats (2 min rest between rds) (75% / 50% BW) so, to make it heavier I did this at 60% which is 70# time: 23:46 I did as prescribed in March --50% BW (60#) and my time then was 22:44, so to add 10# (x all those reps!!!) and only take 1 min more was pretty good I thought!! :kicking0:[/quote] SO COOL! [quote=Deb Borbone;842957][B]...[/B]All that, no prob - today I SNEEZED & strained a muscle in my throat!:rofl:[/quote] Deb - ya gotta watch those sneezes!! Larry - Kick@$$ on those DL's! I wanna be you when I grow up! Tim - SHARP pain scares me! You Did the right thing. Believe me, I hurt myself & could only do the Filthy 45 instead of the Filthy 50 when I couldn't do Burpees (Yay! Burpees!) which felt bad, but rest & scaling back REALLY helped!! You will come back stronger! [B]WU:[/B] 200m run 10 10 single unders with 1 double under (wasn't able to do em, BUT came close!) [B]WOD:[/B] 1-1-1-1-1-1-1 weighted pull-ups 10#-15#(f)-10#(f)-10#-6#-10# [I]The last time I did this, I was using assists! ;)[/I] |
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[QUOTE=William Hoogsteden;843015]Claw -I'm gonna try that to see if it helps. Is that ALL you do? No taping, right?
BTW, great job on the Overhead squats! All my trainers tell us to lower weights & focus on getting the reps correct. It's so cool that you increased the weight by 30# & it only slowed you by 11 seconds![/QUOTE] I sometimes tape like this: [url]http://www.crossfitvirtuosity.com/articles/ive-got-to-hand-it-to-you-part-3/[/url] (WFS). As to gloves, I'll try them when I find some that match my purse! :rofl: Yes, I improved 30#, but it took over a year! The Claw |
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[QUOTE=Deb Borbone;842957]
All that, no prob - today I SNEEZED & strained a muscle in my throat!:rofl:[/QUOTE] Deb, sometimes I sneeze so hard it hurts my legs! 09.12.10: Rest, did some work down at the hunting poperty 09.13.10: Rest (forced by schedule) 09.14.10: WARMUP Run 1000m 20 pushups 5 OHS with bar 20 rollovers Stretch WOD/STRENGTH OHS 3x85 3x95 3x105 3x115 3x125 CASHOUT 20 pushups Run 1/4 mile |
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