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[B]tim[/B] sorry about your shoulder - been there, doing that!;)

[B]10.13.2010-Wednesday[/B]
AM: 30 Burpees 12# Vest

PM: Row 250, Run 400, squats, stretch etc. (I forgot to do my back & shoulders mobility!!)

[B]WOD: Athletes Choice:
"Cindy"[/B]
Complete as many rounds as possible in 20:00 of:
5 pull-ups
10 push-ups (hand release)
15 squats

[B]"Evil Cindy" (firebreather wod)[/B]
Complete as many rounds as possible in 20:00 of:
5 muscle-ups (L pullups Ladies)
10 double burpees (hand release)
15 front squats 95#


Regular Cindy is one of my worst girls - evil enough for me!
[B]11 Rounds + Pullups + Pushups + 2 squats[/B] (down from 14/15 rounds!!) But, all full ROM squats w/hip snap, all great pullups & no tears, all plank pushups (these slowed me down the most, broken after the first few rounds - hadda try some reps a few times to get my body and chest up at the same time)

[B]3x10 Glute Ham Raises [/B](ouchie! have never done these, trying to strengthen my backside/hams to improve my squats etc, I notice my knees tend to come in on the way up with heavier weights)
[B]3x10 Glute Bridges [/B]I was only using a 25# plate (not a lot of room in the gym) and this was definitely not enough

Run 400
stretch

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10.12.10:

Rest

10.13.10:

WARMUP
Run 1/2 mile
10 assisted pullups
10 lunges
Stretch

STRENGTH
DL
3x225, 3x255, 3x285, 3x305, 3x325

CASHOUT
20 SDHP with 45 lb. k-bell

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Hello and thanks to everyone who commented on my post about having the high heart rate. All has been fine. I only had a few hours sleep the night before and hadn't eaten until minutes before workout time - duh.

We haven't signed the lease yet, but we have located a great space for our box. Out of the garage soon.

CF Total tonight: 825
Back Squat 275 (pr)
Shoulder Press 150
Dl 400

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Tim, Bill, sorry to hear about your injuries!

I've been away resting this weekend (Though my wife & I did a 6 mile run-walk on Monday!) It's been crazy at work and at home. Unfortunately, my brother-in-law's wife passed away on Tuesday morning after a long fight with cancer ([URL]http://www.legacy.com/dayton/Obituaries.asp?Page=Lifestory&PersonId=145959127[/URL]). These next few days are going to be crazy.

[B]WU:[/B]
800m run

[B]WOD:[/B]

"The Seven"
7 RFT:
7 Pike Hand Stand Push Ups
7 95# Thrusters
7 Knees to elbows
7 225# Dead lifts
7 Burpees (Yay! Burpees!)
7 1 Pood Kettlebell swings
7 Pull ups

Only completed 5 rounds & 7 Pike Hand Stand Push Ups in 43:53. [I](Had to cut it short to get to a telecon! It's been a crazy week!)[/I]

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Bill, good luck w. the new site.

Mobility Wod for the day

Wendler wave 4 of 1st cycle: Bench press (5X 40%, 50%, 60%): 95#, 115#, 140#(30 R).

Wednesday 101013

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Muscle ups were progressions from the chest level.
finished in 12:18.

Heard an interesting story last weekend at the end of Level 1 cert. The instructor from HQ indicated that Glassman came up with an alternative to muscle ups that he thought would be so undesirable that members would have the motivation to at least try to learn the skill. So the pull ups and dips are not really an alternative, they are really an attempt at encouraging everyone to give the muscle up a try.

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Thanks JJ. TIM and Deb B
Good luck with the new box Bill keep us posted.

WU
3x10 reverse hypers @ 50#
3x20 GHD backextensions
2x20 GHD situps

Squats 3x3
warm up with
10x135
6x185
working
3x245
3x250
3x250

WOD Grace @ 95# :90 rest Isabella @ 95#
7:31
m/56/180 CrossFitChesterton

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Thanks everyone for the encouragement!

Deb, that effort on "Evil Cindy" was impressive in my eyes (I have never done the full Monty yet!

Went in to the box this morning and did Shoulder mobility work (tough but felt a lot of loosening and freedom! Discussed a lot of other Mwod's that I could be/should be doing to get on track with upper body strength.

Went for MTB ride (easy area) did great on the hills (thanks to all those airs-quats, BS,FS, and DL's. (Left shoulder felt great) but wouldn't you know it within 10 minutes of the end I mis judged a turn from a fire road and hit a ditch and went over the bars landed on my head and (right shoulder) Thank God for wearing body armor and a good helmet! As I speak I am icing my shoulder and believing it will be find my morning!---at least I now have a deterrent from trying to do any overhead lifts--pull-ups or muscle-up practice for a while.

Boy this fitness stuff is fun!!:pepper:

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[QUOTE=Tim Randall;855252]Thanks everyone for the encouragement!


Went for MTB ride (easy area) did great on the hills (thanks to all those airs-quats, BS,FS, and DL's. (Left shoulder felt great) but wouldn't you know it within 10 minutes of the end I mis judged a turn from a fire road and hit a ditch and went over the bars landed on my head and (right shoulder) Thank God for wearing body armor and a good helmet! As I speak I am icing my shoulder and believing it will be find my morning!---at least I now have a deterrent from trying to do any overhead lifts--pull-ups or muscle-up practice for a while.

Boy this fitness stuff is fun!!:pepper:[/QUOTE]

Whao! Lucky your collarbone is still in one piece:yikes:

You can credit being in shape for walking away from that one (body armor might have helped).

Jeff

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Thursday,

Strength
Hang power snatch, 5-5-5-3-3-3

65, 85, 95, 105, 110, 110(2)

Conditioning
3 round for time

800m run
50 35lb kettle ball swings
50 situps

29:12

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10.14.10:

Run 2.3 miles
28:25
(Slow and easy, I find running really hard after any kind of heavy, lower body lifting)

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10/15 WOD

Overhead Squats:
10-3-10-3-10-3
Followed by:
Tabata Burpees

65-95-75-105(f)-75-105

This was so fun! I felt like I had OHS dialed in for the first time. I put a med ball under me and made sure I tapped it each and every rep. I also really focused on activating my shoulders. These were probably my best OHS's ever. I need to disregard all my old numbers, because they were not performed to proper depth.

5 burpees. On the first round, I finished the 5th burpee at :18 and stopped, and I was able to hold 5 burpees all the way through, except the last round, where I really went all-out and hit 7. Next time around I'll aim for 6 burpees, which will require 100% effort.

All in all, one of the funnest and most satisfying WOD's I've done in a while.

The Claw

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Folks- Awesome WODs!

[B]Thursday 101410:

WU:[/B]

Hollow rocks
Floor sweepers
Inch worms (2 Push ups)

Skill work (double unders, Kipping Pull ups, ring push ups, Ring dips, hand stand push ups)

[B]WOD:

[/B]Max reps:
2X
2 min for each exercise:
Double unders
sit ups
Ring push ups
GHD back extensions

246

[B]Today, 101510:

WU:
[/B]PVC push downs

Frankenstein walks
Hip openners
Hip Closers
Sprints

[B]WOD:
[/B]1-1-1-1-1 dead lifts

275#, 295#, 305# (PR!!!), 315# (f), 305# (f)


The "300# barrier" was bugging me since March!! It was a purely mental thing! I’m still doing the “Happy Dance”! :pepper:

The bad thing about it was I had to go to my brother-in-laws funeral, which was sad, but inside, I wanted to say,"I did a new PR in dead lifts!" every time I talked to someone. Most folks wouldn't understand.

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[B]William[/B]-great work yesterday and congratulations on the DL-PR!! My condolences to the family on the loss of your Brother n law. I can relate to that 300 barrier and know just how you felt after accomplishing it!--did mine last year on November 2nd (after failing on the 31st)-- I hit 305 as well!! I am now at 315PR and got 320# to my knees and failed. Working to do a new PR on 11/1

[B]Jim[/B], that is awesome dialing in those OHS's (I look forward to having the mobility to do those correctly. (sure am glad we have certified trainers that are dedicated to not letting us compromise form to satisfy the Ego!

[B]All you guys/gals[/B] are inspiring and I have learned a lot from just following your work habits (more WU for me everyday now on)

[B]10.15.10[/B]

WU-row 250 x 4 rest 30sec (work toward faster time each set)
10 leg swings F/B-S/S
Hamstring stretch, hip mobility stretches against the wall,

(Right shoulder still really sore but improving)--

[B]Strength WOD: BS challenge (day 6)--115lb x 20[/B] did good steady pace full depth :):):):)
Go home eat-rest-pay bills-watch the stinkin news and go for a 2 mile (pose [B]Run)--Time: 16:52 8:25/mi averag[/B]e---calves are burning but "this too shall pass"

Have a great weekend all!

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Mobility WOD--for hip. Even if you are not doing these regularly, look at the WOD. Kelly S. does the WOD in the corner of an "In and OUt Burger". Pretty funny. I give him credit. He took on the commitment and gets it done!

Wendler Wave 4: (40, 50, 60%) 5X 170, 210, 255 (10R) of DL.

Friday 101015

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees.

scaled this to 105#. Completed in 10:18.

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10/15

great work Bill :pepper:
Squat 6x2
wu 10x135 6x185
all working sets @ 235

weighted pullups
3@35
3@35
3@44
3@44
3@55

WOD 5 rounds
25 situps
20 45# good mornings
run 200m
12:23

m/56/180 CrossFitChesterton

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Tabata Burpees sound like a suckfest. Ugh! Looking at everybody's squats with envy, I wish I could learn to squat!

[B]
10.16.10 Saturday
[/B]
Warmup: Run 400, shoulder circles, stretch.
[B]
WOD: AMAZING GRACE[/B]
[B][I]Hola, Jerky Girl!!! [/I][/B]
30 Clean & Jerks 135# (95#)
[B]3:39 95#[/B] Beats my old PR of, I believe its 5:37 with 85#.:p
Kind of a little party going on so no cooldown.
And, back to lifting without worrying about hurting myself now that Grace is over!!!

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TEAM WORKOUT

In teams of 3

Med Ball 5k run (#20/14)

Complete as many rounds as possible of
-Row 500
-20 Thrusters (#45/35)
-20 Situps
-10 Ring Dips

The workout ends when the 5k run is completed. One team member will always be running. Runners may run any distance of their choosing up to 1 mile (1600m) The remaining 2-3 team members will complete as many cycles as possible. For scoring, the average 1000m time will be added to the average round time. Lowest combined time wins.

We ended up doing about 13 rounds with a time of 34min something. I don't really track the team wods. They're just alot of fun.

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JB--looks like you are building some good strength.

DB--can't squat, but turns in a great Grace time.
:rofl: Just signed up for Amazing Grace as an independent and will get 'er in before the end of the month.

Wendler wave 4 OH Press(40,50,60%) 3X 70,85,105 (15R).

Crossfit class at Lifetime w. Coach Bear.

AMRAP in 20": 10 Push-Press 135, 10 Squat 135, 10 Push ups. Scaled this to 95# w. goal of doing each set unbroken. finished 12R+9 P-P.

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10.16.10:

Warmup
1/2 mile run (5:30)
10 assisted pullups
Stretch

Strength/WOD
Pullups, every minute on the minute
2x assisted (50 lbs)
2x assisted (40 lbs)
2x assisted (30 lbs)
2x assisted (10 lbs)
2xBW
2xBW
2xBW
2xBW
2xBW
2xBW

Cashout
Ring dips to failure (6)
Ring body rows to failure (12)

Also roller-bladed hard for about an hour this afternoon.

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[QUOTE=
30 Clean & Jerks 135# (95#)
[B]3:39 95#[/B] Beats my old PR of, I believe its 5:37 with 85#.:p
[/QUOTE]

Nice work! That's a great time.

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I hope you are right Pat, let you know tomorrow I think we will be going for a squat max on Monday

at the box
back extensions weighted and not
reverse hypers @ 50
K2E
GHD situps
pushups pullups
ring dips
jump rope
push prowler around parking lot @ 95#

couple hours of work for fun

m/56/180 CrossFitChesterton

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Sunday,

Local 5k, "This Run's for Jack" benefiting melanoma research.

Over 2 minute PR from a month ago. 24:43

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Sat-drove 767miles round-trip to Vancouver CA to watch a friend that is a DE for the Edmonton Eskimos play Football---
Sunday slept in till 0900 and then did some serious stretching and went for a MTB ride 5.5miles

10.18.10
IT IS OFFICIAL--OUR BOX IS NOW AN OFFICIAL CROSS-FIT AFFILIATE
"Crossfit Untamed--Battle Ground, WA"==ya-Hoo!

(still rehab on the shoulder so now OH lifting) kept me from the CFT or the Hero Workout
Decided to go for BS-PR and DL-PR instead.

BS
WU-45x20, 65x10, 135x3
155,165,175,185,195,205,215,[B]225[/B](PR by 15lbs)
DL
WU-135x5,
155,185,225,255,275,295,[B]320[/B]--325f (320PR by 5lb)

Cash-out==15 strict L-pull-ups [B]5,5,5[/B] (PR)

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Mobility WOD back and hips. Hollow rocks: 10"on10"off times 10.

Wendler wave 4 BS (40,50,60%) 5 X 125,155, 185(8). One foot box as target for depth.

Amazing Grace: 1RFT of 30R135# Clean and jerk.9:38.

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10.17.10:

Rest

10.18.10:

Warmup
2K run
30 Situps
15 rollovers
Stretch

Strength
One-Arm Hang Snatch
3x3x53 lb. k-bell (ea. arm)

WOD/Cashout
Tabata Pushups (clean)
20, 15, 8, 8, 6, 5, 5, 4 (tot. 71)

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[QUOTE=Tim Randall;856862]
"Crossfit Untamed--Battle Ground, WA"

[/QUOTE]

Chaplain Tim:

A couple of things.

"Battle Ground" has got to be the coolest name for a town. Ever.

And, therefore, why not just call the box "Crossfit Battle Ground"? Which would be, IMO, beyond awesome (minus "Untamed").

:dunno:

NICE PR ON DL!

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congrats Tim

[B]10.18.2010-Monday-Day 1[/B]

Warmup: Row 500, squats, lunges et al - stretching

WOD:
For time:
21-15-9-15-21
deadlifts - 205# (135#)
box jumps - 24" (20")
ring dips
[B]17:32 modified[/B] dips with the band, thumbs to armpit - still very difficult!!

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[QUOTE=William Hoogsteden;856142]The "300# barrier" was bugging me since March!! It was a purely mental thing! I’m still doing the “Happy Dance”! :pepper:

The bad thing about it was I had to go to my brother-in-laws funeral, which was sad, but inside, I wanted to say,"I did a new PR in dead lifts!" every time I talked to someone. Most folks wouldn't understand.[/QUOTE]

Great job on joining the 300 Club! My condolences on the funeral; and I know what you mean about wanting to spread the word, but nobody understanding. Oh well, we do! :highfive:

The Claw

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[QUOTE=Tim Randall;856862]
IT IS OFFICIAL--OUR BOX IS NOW AN OFFICIAL CROSS-FIT AFFILIATE
"Crossfit Untamed--Battle Ground, WA"==ya-Hoo![/QUOTE]

Congratulations!

The Claw

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thats a great Time on the 5K Jeff
good luck with The new Box Chaplin
hats off to ya on the PR William

WU
2x20 GHD backextension
3x10 reverse hypers @50#
3x10 GHD backextension @ 45#
2x20 GHD situps
2x15 K2E

Squat wu 10@135#
2x225
2x250
2x275
2x295
the second one at 295 was a Beotch
WOD
15 Shoulder press @ 95
20 pullup
15 pushpress @ 115
20 pullup
15 pushjerk @ 115
20 pullup
not for time :shrug:

m/56/180 CrossFitChesterton

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Thanks all for the encouragement!:thanx:

I am sitting here with Ice on my shoulder and a 2.5 plate in the other hand doing some mobility exercises--Dang I am a lousy patient (got no patience):(

JB-That is some serious work brother!!

Claw-For sure not many (outside of our Boxes) understand the CF family and just how strong the relationships become in support of each others Dreams-Goals!

JJ-We tried to get Battle Ground in the name but it was already taken:ranting2:

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10/19 WOD

Snatch Practice 10 Minutes (no giggling)
Followed by:
1 Deadlift (75% of your 1 Rep Max) every 20 seconds for 10 minutes

Snatches at 45# and 65# felt smooth. Started to find my rhythm in terms of triple extension and pulling myself under the bar. Hips were starting to open, which is good.

WOD @ 225#. Lots of fun!

This was my first WOD since Friday. I spent much of Sunday resting, and I slept in yesterday too. Good call on my part.

The Claw

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Just checking in. I haven't had much time to post. Busy with work, the gym and trying to stay on track with workouts.

I signed up for this local CF competition.
WFS [url]http://www.level10crossfit.com/events/upcoming-events/[/url]
5 WODs in one day:yikes:...not sure if I am ready for that, should be fun. I am sure I will be the only over 50 guy...so it's mainly a challenge for myself, hopefully I can take on a few youngsters.
I am on my second week of Wendler 5/3/1, doing the 4 day a week program. It works out nice because the last week of Wendler (I think it's called deload) is the week before the competition. Then doing a short Metcon after each Wendler session, plus extra work.

Did this last night.
[B]Wendler 5/3/1[/B]
[B]Press[/B] Warmup, 3x105, 3x120, >3x135...got 5 reps last set, stuck halfway on attempting 6th rep

[B]Metcon[/B]
Two rounds for time:
5 snatchgrip deadlifts, 95#
5 hang power snatch, 95#
5 overhead squats, 95#
row 200 m
Rest 1:30 and repeat for a total of 3 cycles
Times 4:18, 4:05, 4:04

[B]Extra Work[/B]
10 kb swings, 35#; 10 kb swings, 53# ; 10 kb swings, 70# ; 10 kb swings, 53# ; 10 kb swings, 35#. Rest as needed between sets, not for time, just for work. Concentrate on holding a good hollow position when kb is overhead, tight abs...
Decided to swing every minute on the minute so I could be done in 5 minutes, that gave me about 30 seconds rest between.

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Terry D.

You da Man!:pepper: I am sure you will humble some youngsters and with what I see of your W/O's you will do awesome!

10.19.10
Took it easy today (as has been for the last 3 days trying to tame my shoulders.
(Iced on/off last night) and it looks like the swelling is finally going down. I am doing about 10 minutes of 2.5lb mobility workouts and it seems to be loosening up some as well. Funny I can do dead hang (slow pull-ups) ok but raising my arms from the floor to overhead is really painful.:yikes:

7th day today for the BS Strength WOd at 120#x 20 and it was honestly no harder than the first round of 90lbs (so it must be working);)

Finished up this morning with 3 sets of 20 Abmat Sit-ups feet anchored hands behind head 1sec.U/1sec.D (need to do more of these)

Sure missing doing the regular WOD's---my patience sucks!:ranting2:

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wu
3x10 reverse hypers @ 50#
10 pushup
12 walking lunge
20 20# wallball

WOD
21 35# KB snatch right arm
21 35# KB snatch left arm
21 K2E
15 KB snatch each arn
15 K2E
9 KB snatch each arm
9 K2E
6:51

post WOD
6x6 ring dips
jumprope

m/56/180 CrossFitChesterton

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SKILL/STRENGTH
Back Squat 5-5-5+ 165, 185, 215

CONDITIONING
On the minute, for 12 minutes, complete the following
3 DB Hang Power Cleans
3 DB Front Squats
3 DB Push Press

2x 40lbs dbs

On my way to NYC.

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[B]10.19.2010-Tuesday-Day 2[/B]

Warmup: Row 500, lunge, squat et al stretch (back is sore today)

[B]WOD: Athlete's Choice[/B]

3 rounds for time of:
400 meter run
30 burpees
15 chest to bar pull-ups

shedkicker
3 rounds for time of:
15 hang power cleans - 135# (95#)
15 burpees
[B]
6:47 rx[/B] shedkicker. I rested too much after the burpees :mad:

Run 400
Good morning, GHR, quick set of very light squats to loosen up (still sore back)
Stretch

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Jim - Thanks for the condolences. I knew you guys would know what I mean. ;)

Jeff - Awesome 5K time!

Deb - I'm so impressed at the amounts of Burpees (Yay! Burpees!) you do!

Pat - way to go with those Hollow Rocks! I just LOVE the Mobility WOD!

Been traveling. My schedule is all Boogered up!

[B]WU:[/B]
Double under practice
Push ups
Mobility WOD Stuff
800m run

[B]WOD:[/B]

Bench Press:
1-10-1-20-1-30 reps (add up all 6 barbell loads)
At the hotel, they’ve had a Precor machine that I played around with and loaded up until I couldn’t press any more & got the following:
360-200-360-200-300-180= 1600 total
Maybe not reality, but my shoulders were sore!;)

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11/20 WOD

"Nicole"
AMRAP 20 Min
400 M Run
Max Pull Ups

83 in 7 rounds. Last time I did this was July 2009, right after I started crossfitting. Scored 69 in 7 rounds then and tore a callus. Today was much better! 20% improvement and no torn calluses. First round of pull-ups were 23, and all rounds except last one were at least 10 (on two rounds I should have chalked but didn't, including last round, which probably cost me about 3-5 more reps over the whole WOD). The runs were really slow, because I put all my focus on maxing out my pull-ups.

The Claw

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JC- awesome results on "Nicole"--23 consecutive PU'is stellar! not withstanding the (10) on subsequent rounds!:D

10.20.10

Still not doing the Prescribed WOD's and limiting my workouts to mobility and rehab (along with some cardio)

Row: 250x2 strong steady pulls averaging 1:40 500m/split time
sit-ups: 20 x 4 (slow up/back) hands beside head
Shoulder mobility rehab:scare-crows with 2.5lb plates
band stretches 4 position 4x5
Hip mobility squats (per MWOD videos (10 min)

go home--Ice 20 min--
Finger mobility WOD (typing this post):pepper:

MTB--Planning 12 mile ride (non technical/cardio/hill climb intervals)