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[B]10.20.2010-Wednesday-Day 3[/B]


Warmup: Run 400, squats, lunges, et al stretching

[B]WOD: Death by Wall Ball[/B]
With a continuously running clock do one wall ball shot the first minute, two wall ball shots the second minute, three wall ball shots the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Score=total number of reps completed

Well I already wasn't feeling good, VERY sore back, everything hurts today, worst stomachache & cramps ever. So I figured instead of skipping out, to use todays WOD as an easy Intro to 20# Wallball.
I did 16 minutes of 20# death by WB to 8' & stopped.

Then I did about 25 more 20# to 10' overhead;
I guess its official - I'm on the 20# ball!! (Known for a while I should've been. :rolleyes:)

Lots of triggerpoint & stretch after... yucky day.

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Mobility WOD: Hold squat for 10 minutes--alt. two feet on floor or 1 leg.(to stretch hammy on non-supporting side). I did one minute and then did alt. 30sec on--30sec off for five minutes. My butt is getting closer to ankles but still several inches away.

Wendler, Wave 1, 2nd cycle, Bench Press: 5 X 155, 185, 204 (10R).

Tuesday 101019

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Ran on treadmill at 5.5 speed. Progressive HSPU: toes on box, upper body alligned from butt to hands. Ran out of time and only completed 5 rounds in 16:20.

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WU
12 walking lunge
jumprope
15 air squat
4x10 reverse hypers @ 50
4x10 backextensions @ 45
2x20 GHD situps

Squat
wu @ 10x135 6x185
6x2 all @ 236

weighted pullup
1@45
1@55
1@70
1@80
1@90
F@90

WOD 5 rounds
3 DL @ 315
5 24" box jump
7 pullup
6:24

Deb B Hope you feel better soon so ya can get after all them BURPEES

m/56/180 CrossFitChesterton

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Claw - Awesome job on Nicole!

Pat - Way to go on the MWOD 10 Min Squat!!

John B - Cool on hose weighted pull ups!

Deb - Welcome to the 20# wall ballers!

[B]WU:[/B]

Push ups
MWOD stuff
Single unders

[B]WOD:[/B]
Three rounds, 9-6-and 3 reps 140# Thrusters interspersed with 27-18-9 reps pullups & dips

8:56

[I]Good WOD! Wish Hotels had Rings for Muscle ups!![/I]

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Pat: Ditto on the Mwod squats! And we thought that just getting down to the medicine ball was good enough? The first time I "shot my leg out" into the pistol position I fell on me arse! Boy did this MWOD show my weaknesses--back to work!--10 minutes a day I will be like those that live in countries that eat and poop on the ground!!

Deb, believing for you to be back 100% real soon! and congrats on the step up to the 20 pounder!

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10/20/2010
Wendler 5/3/1 - Deadlift
warmup then
3 x 285 lbs
3 x 330 lbs
[B]>3 x 375 lbs - did 6 reps[/B]

then
AMRAP 10 minutes:
-6 plyo push-ups (one hand on med ball, switching each rep, 3/side)
-5 db thrusters 40 lbs DBs
-20 double unders

[B]7 rounds +6+5+3[/B]

extra work
3 x10 hollow rocks

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10.21.10:

3 mile run/32:15

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10.21.10

Another successful day of rehab on the shoulders!
Todays WOD was dips and;
“Brenton”

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear

Had to skip the Dips and the burpees (ah to bad--cause burpee's are my friend)
Managed a new PR for SBJ--9'--(another tribute to air-squats/DL's and biking)
Did another 12mile ride on the MTB after a few hours of "real work in the office"

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Guys thank you all, as usual, for all the positive attention. I must admit I didn't write very clearly. I am doing 5 minutes of squatting at 30 sec on and 30 sec off. This is daily. I will build to 10 minutes. I must tell you my knees are starting to feel better than they have in a while. As Kelly S. would say, they are perhaps "not glued down". Today I did this and did a variation while on my back w. butt close to wall and legs on the wall in squat position. Then cross on ankle behind one knee w. butt raised and then lower butt. Hold of 30 sec and release. repeat a few times and then work other leg.

Wendler wave 1, second cycle : 5 X 280, 323, 366. Explicit attention today on pull shoulders back from waist.

Thursday 101021

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Scale: substituted lunges for broad jump. Knees did not take the pounding well last time I did this one. Finished in 16:57. This was fun.

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[B]10.22.2010-Friday-Day 5[/B]

Warmup: Row 500, squats, stretching etc...

[B]WOD:[/B]
10 rounds for time of:
15 deadlifts - 135# (95#)
15 push-ups
[B]18:27 115#[/B] This is one of my favorite WODS and it was awful. STILL sore back, I guess from Grace Sat., DL in the 200s Sunday, DL Monday... time will tell, I hope just tired or maybe not warming up enough now that its cold? My last time was about 15 minutes w/115#, and before that 12 mins with 95#.

Bent rows w/75# barbell
Shoulder warmup - Pushpress 3x10 w/85#
Lateral raises, rear delt raises

clean, clean & jerk practice w/light weight....

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Pat,

For sure the Air Squats are the ticket to mobility and strength.:D
Question: Following KS's talk on the squat and working to bring feet closer together (pointing straight ahead) and working on low position, with knee's tracking outward/weight on heals I find that I get an "impingement" in my hip at about 10:00 and it tends to stay there while in the low position? (doesn't feel like a muscle (is this a good thing to continue to do)?:shrug: I also tend to have my feet a little wider than my trainer likes in the squat position (DL, BS,FS Thursters etc.) I am wondering is this a "situation caused by bone structure" or tight/short hamstrings/quads, abductor etc. muscles??:shrug:

10.22.10
WU:
25 air squats, 25 GHD sit-ups, 10 scarecrow/2.5lbs, 15 BS 45#

BS-strength challenge-125x20 (1/2 way through the process) and today was great! (keep same rythm an all reps and felt strong throughout!) :)

(Right shoulder still really sore-Icing as I type

HAVE A GREAT WEEKEND FRIENDS!

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[quote=Tim Randall;858151]Pat: Ditto on the Mwod squats! And we thought that just getting down to the medicine ball was good enough? The first time I "shot my leg out" into the pistol position I fell on me arse! ...[/quote]
Tim - you're a better man than I! :rofl:

Pat - Tried to do the 10 min squat, was only able to hold it for the 1st 1.5 min. and the last 2 min. (And that was brutal! :ranting2:)

I have to say that squats we do in CrossFit have REALLY diminished the amount of knee pain I have had! Keep it up!

Deb - What? No weighted vest Burpees! (Yay! Burpees!) ;)

[B]WU:
[/B]4 rounds-
10 push ups
10 air squats

(each round we had to increase the height of our feet for the push ups so the last round we were almost doing HSPUs.)

[B]WOD:
[/B]
5 rounds-
Dead lifts, 3 reps/max reps HSPU
225#/11, 245#/10, 265#/11, 275#/9, 275#/7 “Spiderman HSPUs”

[I](Felt good about the deadlifts, though my hammies & glutes were feeling it!)[/I]

Gonna participate in my box's 30 day Burpee (Yay! Burpees!) challange in November! Woo Hoo!

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Bill and Tim, it is really hard to hold the bottom of a squat for extended time. That's why I decided to do 30 sec down and 30 sec. up. After a few days though it is getting easier and I notice that my knees are less stiff in the morning on rising. I believe Kelly S. when he says that this is not shearing the meniscus. I keep imaging all those third world people in squat position enjoying a meal!

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10/22
WU
3x20 BE
3x10 reverse hyper @ 50
3x15 K2E

SQUAT
10x135
6x185
2x215
2x265

AMRAP 15:00
60 jumprope
15 lunge
10 burpee

6 rounds 60 jumprope 15 lunge 5 burpee

10/23
WU
3x20 BE
3x10 reverse hyper @ 50
20 GHD situp
clean
135
185
F195

Team WOD 4 man teams each man in our group
60 snatch @ 65
60 K2E
60 20# wallball shots

m/56/180 CrossFitChesterton

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Wendler Wave 1, cycle 2 OHP: 5X 114,135,150(8R).

Crossfit Lifetime Fitness in Tempe. Tire flip outdoors. This was a contest. However, I was the only contestant!:shrug: Flipped it for roughly 400 y. Did a few on the biggest tire. I'll post some j pegs later. I'm trying to figure out how to download from my cell (Android Incredible-----anyone w. advice, let me know). The contest was held by the front door of the gym. Surprised that more people did not join. Both trainers who organized the contest run "Boot Camps" and acquired the tires for the classes. So maybe next time there will be others who are a little more adventurous.

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Pat, I thing you must be right as after a solid week of doing these squat workouts (to depth I didn't think possible and forcing the knees out at the bottom, I was able to squat more weight and DL more and I have "0" soreness in the knees! (only soreness is in my hip) and I don't think it is anything but "good".

Sorry for off topic but I just hope everyone gets out and votes this month and truly votes their values and that each of usTHINK hard as to what their vote means to the continuation of of this GREAT COUNTRY!

Went to a Celebration of Free Enterprise Day last night!--spent over an hour of the program honoring our Service Men and Women that are serving and have served to make it possible for all of us to BREATHE FREE, LIVE THE LIFE WE CHOOSE TO LIVE AND raise a family that will be able to do the same!!

Rest day today: (continue Shoulder Rehab movements and squat stretches
and carve punpkins with the grandkids (doesn't get better than that):pepper:

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Was traveling last week. Couldn’t squeeze in much.

Thursday, Oct 20th

Hotel WOD. AMRAP After check-in and before client dinner

40 air squats 30 sit ups 20 push ups 10 DB presses, 4 rounds


Saturday, Oct 23

Took my 12yo son to the park district gym

Shoulder Press 5-5-5
95 lbs, 105 lbs, and 115 lbs(2)

Back Squat 5-5-5
135 lbs, 165 lbs, and 185 lbs

Weighted Pull-up 5-5-5
25 lbs, 25 lbs(4), and 20 lbs

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Me traveling, too. Did what I could w/o time/gear.

10.23.10:

100 flutter kicks (4 ct.)
100 squats
75 pushups

10.24.10:

Run 3.5 miles

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John and Jeff, interesting travel WOD's. There's a file of travel WOD's on the main site somewhere.

Mobility WOD before work.

Wendler1, Back Squat 5X 205,245,275 (8R).

Monday 101025

Ten for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Used 135#for Cl&J. Finished 10 or 11 rounds in 14:15.

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If you are interested in Traveling WODs, here are a couple from the Wright-Patt box: [URL]http://crossfitwrightpatt.com/?page_id=59[/URL]

[B]WU:
[/B]400m run

3X10
-Abmat sit ups
-"Spiderman" Hand Stand Push Ups

[I](I was REALLY tired & breathing hard after the Warm up. Kind of freaky & upsetting.)[/I]

[B]WOD:
[/B]
3 RFT:50 air squats (touching the wall ball)
21 Ring Dips
5 15 foot Rope climbs

34:10

[I](Brutal! I was gonna quit at the 2nd of the 3rd round rope climbs. Then I said to myself, "Whiskey Tango Foxtrot!" & pressed on! At least I wasn't the last one done! Though my right elbow is REALLY SORE!:ranting2: Got to ice it before shoulder presses tomorrow!)[/I]

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10.25.10:

Warmup
Stationary Bike
20 pushups
10 squats w/Oly bar
Stretch

Strength
Back Squat
5x135
3x185
3x215
3x245
2x275

Cash-out/WOD
Tabata
Stationary Bike

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[B]10.26.2010-Tuesday[/B]


warmup: row 500, pushups, pullups, situps lunges et al stretch
[B]WOD[/B]
5 rounds for time of:
200 meter sandbag carry
12 kettlebell swings - 32kg (24kg)
12 goblet squats - 32kg (24kg)
[B]18:16 rx[/B] disappointing. Slowest part was the runs and seems I have a little tweak in my low back!

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Tuesday, Oct 26

Dead Hang Pullups:
4 x Max Reps in a count of 3010
3 Minutes of Rest,
11, 8, 5, 6

As many rounds as possible in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Burpees

Use 50%-55% of BW for scaling Once you pick up the bar to start a round, you may not rest it on the ground until completion of all barbell movements. Start round over if bar rests on the ground.

10 rounds + 5, +1

Bill, Thanks for the link on the travel WODs. Just opened it. Wow, 23 pages!

I've been collecting a word doc of the travel wods from the main site and stuff we've done at the box that I can do either w/o equipment or at the local park district gym (no bumper plates). If anyone knows how to post a word doc to the forum I'll share or if somebody has a place to host I'll upload it.

Jeff

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Mobility WOD and some work towards 3minutes of hallow rocks: broken sets of decreasing time for 3 minutes.

Wendler 2nd Wave Bench Press: 3X170,195,215 (10R)

Wednesday 101027

Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Subbed reg. dips (no rings). 5 rounds. Boy my snatch needs allot of work. Straight up from floor to overhead w. this weight was not hard. Getting under the bar is difficult.

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10.27.10:

Warmup
1/2 mile run
20 pushups
A few rollovers

Strength
Bench Press
5x185
5x205
4x225

Cashout
Behind Neck Push Press @95 lbs. to failure
15

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[QUOTE]Boy my snatch needs allot of work. Straight up from floor to overhead w. this weight was not hard. Getting under the bar is difficult. [/QUOTE]
Nice work [B]Pat![/B] Was it easier getting under since you've been doing the mobility wod things? Ive been doing them and geez! some are harder than the workouts!! :p

[B]
10.27.2010-Wednesday[/B]
AM: 30 Burpees 12#Vest

PM:
Warmup: Row 500 (1:54, go figure!), pushups, lunges, stretching et al.

[B]WOD: "The Real McCoy"[/B]
5 rounds for time of:
30 wall ball shots
40 double unders
((sub for double unders is 40 lateral tuck jumps))
[B]20:48 20# Ball[/B] First time with the 20# in a wod, butt to ball each time, wasn't pretty but surprised myself, felt great & got it done :)

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Wednesday,

Strength
Bench Press 3-3-3-3-3 135, 155, 175, 185, 195 (1)

Conditioning

400m farmers walk/run w/ 35lb dumbell
15 chin ups
15 pushups
400m farmers walk/run w/ 35lb dumbell
12 chin ups
12 pushups
400m farmers walk/run w/ 35lb dumbell
9 chin ups
9 pushups

18:54

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Good work all of you!
10.28.10

As for me I took today off (went to our annual Mayors and Leaders Prayer Breakfast) nearly 800 in attendance!--

Yesterday I went to the gym with the "intentions" of doing the WOD Deadlifts and Power cleans along with the BS snatch challenge---

WU: AS, leg kicks, dislocates and 5min of deep MW squats
Strength WOD: BS-135#x20 (9th set) on my way to the 170# starting weight!
I am pleased so far as I have been able to do them unbroken and steady pace (even though the last two were taxing me to keep the "knees out")

Started DL WU with 135#x10-all was well
205# x 5 and on the second lift my lower back tweaked out:yikes:---Hmmm-didn't notice any break in form--(needless to say I was done) with DL for the day.
Practiced Power Clean form with 65# (shoulder felt pretty solid!)

Decided to call it good and went home to Ice and spend time on the "Pain ball"----Getting old sucks!!!:ranting2:-----in hind sight I realized I haven't been giving enough attention to building back stabilizer muscles in concert with building abdominals------so I will be doing a lot more GHD-back extensions!!


PLEASE DON'T FORGET TO VOTE!!--OUR future depends on it:run:

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Jeff- Yeah it's a BIG document! Hopefully, it'll give you some ideas when on the road.

Pat- awesome MWOD stuff. I NEED to really work on those hollow rocks!
[B]Tuesday 101026[/B]:

[B]WU:[/B]

400m run
10X2:
Push ups
Pull ups

[B]WOD:[/B]

3-3-3-3-3-3-3 Shoulder Presses

85#, 95#, 115#, 50#(L)DB, 55#(L)DB, 65#(L)(f)DB

[I]Had to go to a Dumbell in my left hand since my right elbow was still sore from Monday.

[/I][B]Wednesday 101027[/B]:
It was a travel day away from the Box

[B]WU:
[/B]150 Single Unders
10 Burpees (Yay! Burpees!)

[B]WOD:
[/B]
1.5 mile run [I](wasn't worrying about time. Was MORE concerned with doing physical stuff[/I] [I]with out being so out of breath!)[/I]

[B]Thursday 101026[/B]:

[B]WU:[/B]
Row 500m [I](was SERIOUSLY out of breath!)

[/I]Box Length
High knees
Butt Kickers
Broad Jumps
High skips (2)
skips for length (2)
10 push ups & reach (5 each hand)
Frankenstein walks
Walking leg swing backs
Inch worms (1 push ups) [I](couldn't complete!:yikes:)[/I]

[B]WOD:[/B]
1-1-1-1-1-1-1 Cleans

65#-85#-95#-115#-135#-155#(f)-155#(f)-145#

[I]I should've tried 150#! NEXT TIME![/I]

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Deb, it's better, but still not there yet! Yesterday we drive to LA for a four day weekend from Phoenix. I will be doing allot of work today with the "evil" lacrosse ball. My daughter and son in law are doing a great job with the boy. We gave the older boy (soon to be 5) a snorkel for underwater and the younger boy (3.5) a tumbling mat---he just started gymnastics. The older guy was funny, he asked if we could continue "rough housing" indoors!

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10.28.10: Off

10.29.10:
3-mile run (did not time it, but felt good)

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[B]10.29.2010-Friday[/B]
Still wrecked yesterday. & starving; ate about 4000 cals. (triple whopper w/bacon hold the bread & cheese on top of my normal 2-3k). Not even pms time!

Warmup: Row 500, pushups, situps, lunges, squats, pullups shoulder mobility - trigger point ball & stretch

[B]WOD: "Frandy"[/B]
For time:
21-15-9: thrusters, pull-ups
75 power snatches
75# (45#)
[B]12:29 [/B] no breaks in thrusters.

gotta start working again; need a new plan!
Ring dips - (5x5 1/2" band)
squats - light (145#)

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May God get the Glory and Kelly Starrett get the praise!

Deb, you go girl!!

After two weeks of working the shoulder back to health with the pain ball and Scare-crows and another week working on the lower back with the pain ball and foam roller this morning I was feeling about 85% and ready to get back to work!
10.29.10--off (all except rehab)

10.30.10
WU: 5min Mwod-deep squats and side stretch, 10 air-squats, row 500x2-30sec rest, BS 45x5, 10 push-ups (still a little sore)

BS challenge #10 lift 135#x20 (Three weeks to go)!!!!--bring it on!;) working my way back to 170#X 20!

WOD-Run 5k (opted to row 6k) as it was raining cats and dogs out (welcome to the fall in the PNW)

Time: 24:49, 500split time average 2:04 (last 500 pushed to 1:54 to finish strong)

Can't wait to ease back into some overhead and shoulder work!
Have a safe weekend and Please remember to VOTE!:pepper:

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10.30.10:

Off, a little hiking and climbing in and out of treestands

10.31.10:

Warmup
500m Row
Stretch

Strength
DL
5x225
5x255
5x285

Cashout
30 Sit-ups

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11/1 WOD

3 X 10 Unbroken Power Snatch

Followed by:
5 Rounds for Time of:
200 M Run
20 Box Jumps (24″/20″)
20 Push Ups

65-75-85
14:18 as Rx'd. Has it really been 10 days since my last WOD? I feel like I've put on a few pounds since then, lots of rich and/or junky foods. Slept a ton over the weekend however, and really felt strong today. It was nice to set the pace on the RFT; let's see how long it stands up.

The Claw

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missed a handfull of days working out. Got a head cold and decided to sleep it off. I missed a good beach day over this. This AM went on a walk from the Venice Pier to the Santa Monica Pier. 6 miles (?). Had a great time with my grandsons and their friends Trick or Treating in Studio City. The locals were really into it. As for Venice Beach---it's holloween every day and night! Leaving tomorrow.

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11.1.10

Getting ready for a week vacation at our Mt. home- (will plan on doing some MTB riding and KB swings/and light push-ups/ Sit-ups daily.
WU: row 500, 10 leg swings each leg/front/Back-Side/Side--45# BSx10, ASx25

BS-Challenge #11--140X20 (last 5 in the set were getting heavy and I was having to really work to keep the knees out and back on heels)

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[B]11.01.2010-Monday[/B]

Warmup: row 500, pushups situps pullups squat back ext. lunge shoulder mobility & stretch

[B]WOD Death by Thrusters - 95# (65#):[/B]
With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Score=total number of reps completed
[B]88[/B] I could've finished this round and done more if I pushed it but flaked out (knew I did a couple more than the last girl); still tired from a sh*tpicnic weekend trip to Philly to see the Flyers/islanders....two rows behind the penalty box on the redline, not great hockey but interesting place to be for that game.
Now our coach gave me and another girl a challenge to use 95# on Friday which is something like full squat cleans to thrusters to front squat to something else, I forget. Feel like I gotta do it after slacking tonite!

Row
25 very light squats
Deadhangs
stretch foam roll

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week of 10/24 spent in Mexico Made it to the resort gym on Tuesday and Wednesday back to the box 11/1

WU
500m row
threerounds
5 squat
5 pushup
5 pullup
jumprope
followed by
3x20 GHD BE
2x20 GHD situp
4x10 reverse hyper

Snatch 3@ 65 3@ 85 3@95 3@ 115 3@125
pushpress 6@ 125 6@ 135 6@ 145

WOD 21/15/9 of KB swings @ 55 pushup 24" boxjump
5:59

m/56/180 CrossFitChesterton

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[QUOTE=Deb Borbone;862676][B]11.01.2010-Monday[/B]

Warmup: row 500, pushups situps pullups squat back ext. lunge shoulder mobility & stretch

[B]WOD Death by Thrusters - 95# (65#):[/B]
With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Score=total number of reps completed
[B]88[/B] I could've finished this round and done more if I pushed it but flaked out (knew I did a couple more than the last girl); still tired from a sh*tpicnic weekend trip to Philly to see the Flyers/islanders....two rows behind the penalty box on the redline, not great hockey but interesting place to be for that game.
Now our coach gave me and another girl a challenge to use 95# on Friday which is something like full squat cleans to thrusters to front squat to something else, I forget. Feel like I gotta do it after slacking tonite![/QUOTE]



Deb, I had to do the math on that. Awesome job!:pepper: 12+ rounds. That would have killed me. I'm not a fan of thrusters.



I haven't posted in a while so here goes,
[B]
Monday, Nov 1[/B]

Legitimate rest day

[B]Sunday, October 31[/B]

Team WOD at CF847. Two people 80 Thrusters, 40 lateral burpees, 70 chinups. 11:22

[B]Saturday, October 30[/B]

Killin it for a Cure to support Barbells's for Boobs! Didn't realize I PR'd this until I got home, and it was for a good cause, Fun killin it with my peeps from CFTC, Anthony, Mike and our hosts at CF Will County.

Grace
4 mins 43 secs (115# PR+33 secs)

[B]Friday, October 29[/B]

Strength
Deadlift 3-3-3
255 lbs, 285 lbs, and 315 lbs (PR +20 lbs) Used to be 315 was my 1RM.

Conditioning
50 Double Unders
21 Pull-ups
21 Push-ups
50 Double Unders
15Pull-ups
15 Push-ups
50 Double Unders
9 Pull-ups
9 Push-ups

9 mins 46 secs