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[QUOTE=Jeff Metzger;911701]3.7.11 Monday Crossfit Motown evening
On a sad note, the father of my son's best man died unexpectedly Saturday. Heart attack while shopping; he was only 59 years old. Serves to underscore the importance of what we're doing here, taking proper care of ourselves. That and being sure to tell our friends and family that we love them every chance we get. RIP Gary.[/QUOTE] it always saddens me to hear of these sudden deaths.. especially as he was in reality young. Condolances to all who knew him and who will miss his presence in their lives. yes it does indeed underscore the importrance of what we are doping to take care of ourselves.. helen |
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[B][U]March 20[/U][/B]
Swam 500 yds (8:55) Was going to do the mile/situps/back ext./mile right after, but the gym shut down and then got distracted at home. Call this an active rest day. Hopefully the serious training can start this week as my work volume should slow down a bit. At least I repaired my bikes today, so I'm all set for some cycling this week! |
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oop...i'm a week ahead. The workout was for March 13! I'm messed up today!
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03.14.11
Wendler 5/3/1, Month 2, Week 1 Dead Lift Day WARM 250m Row Stretch DL 5x135 WOD DL 5x215 5x250 6x285 CASHOUT 20 Lunges |
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[QUOTE=Jim Colby;913538][B]John J. It must be nice to have such a good place to run stairs. Sounds perfect![/B]
[B][U]March 13[/U][/B] [U]Swimming[/U] 3x500 yds, stretched between sets for 2-3 mins (9:05 pace every time, surprisingly consistent) HR in high 130s Felt good swimming. Hip is better today, but not yet pain free. Will probably roll and ice again tonight.[/QUOTE] Jim, I posted some photos last year. 120 steps up, fairly steep incline too. Then there's a two mile earthen dam (grass) across the top, that is nice to run on, too. If you ever get to Columbus, gimme a shout and I'll be glad to take you out there. |
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[QUOTE=Cliff Miller;913012]hang tough jeff. tommorow is a new day and will be better.
boy was tonite either a kick me in the nuts nite and/or wake up call kinda nite. started the morning off wrong and the whole day kinda went that way culminating in what was susposed to be 1-1-1 back squats with the new saftey bar something which i had never used before. it looked pretty straight forward. hang the bar on the rack, put weights on the ends, put your neck into the collar lift up and squat...then repeat with a heavier weight. so i warmed up, started adding weights working towards my pr of 350. at about 320 when i was trying to calculate where to open at i started thinking to my self i was really stuggling with 320 but it must just be me getting used to the new bar and position my body was in. nothing major until my coach comes by and watches me get ready to do a lift and says to me..."you are using the damn thing backwards" i just looked at him and shook my head thinking to my self what a dumb ***.....i got 340 down and up the right way but was gassed after that. so by reason of deductions i have concluded that tonite was a kick in the nuts in that 340 lbs is kinda heavy. and a wake up call in that if you are not 110% mentaly there either get there or don't mess around with 340 lbs. i know i was not there tonite 110%. tomorrow will be another day.[/QUOTE] Don't feel bad, Cliff. They have one of those things at the globo where I work out and I would have NO IDEA how to use it. :rofl: |
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[QUOTE=Deb Borbone;913470]Michelle - I weighed 160 Thurs pm!!! I asked my coach should I lose it, and he said he's all for weight gain, said my lifts would go up and up.
[/QUOTE] Awesome coach I say!! [B]3-12 Rest Day[/B] [B]3-13[/B] 7 rounds for time: 13:54 10 wallball shots 14# 10 band assisted pullups [B]3-14 Rest Day[/B] |
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Wendler 5th round: Back Squat: 5X 230,260,300(7Reps).
Seven rounds for time of: 10 Wallball shots, 20 pound ball 10 Pull-ups 9:11. Meet my grandson, Sean Patrick. Promise not to cry. He and mom are doing well.( WFS) [url]http://www.youtube.com/watch?v=jD7XoEtMDC0[/url] |
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Awww, Pat. Thats amazing!
[B]3.14.11 Monday[/B] Warmup [B]Powersnatch off boxes[/B] 20kg/2 25kg/2 30kg/2 35kg/1 (5) 40kg/1 (4) miss, musclesnatch, and two others one was eh the other was ok [B]Full Clean & Jerk[/B] 30kg/2+1 34kg/1+2 38kg/2+1 42kg/1+2 42kg/1+0 47kg/1+1 (2) 47kg/1+0 52kg/1+1 (2) cleaned the first but missed jerk, got the 2nd C&J but didnt like the clean, had to push my knees out 52kg/1+0 (2) one miss, do over to get it 55kg/1+1 miss (rushed here) [B]Clean Pull[/B] 40kg/2 52kg/2 57kg/2 (3) 63kg/1 (2) I did three. I don't feel these; maybe not shrugging hard enough. [B]Backsquat[/B] 40kg/3 46kg/3 45kg/5 54kg/4 63kg/2 (3) (ran out of time) Weird workout tonite; off nite. Coach wasn't there, its spring break, school closing early, everything was kind of rushed. Never did backsquats so fast, just did a quick and sloppy try at 55kg C&J, because I didn't have time. Did the squats with like, no rest and still not time to try the 63s :( |
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[B][U]March 14[/U][/B]
1/2 mile warm-up jog For time: Run 1 mile (treadmill at 1%, 7:07) 100 Sit-ups (unanchored, hands touch ground behind head and touch feet) 100 Back extensions (hands behind head, full range of motion) Run 1 mile (6:57) [B]20:06[/B] 1/2 mile warm down jog Shoulder Press: 10x45#, 3x110#, 3x130#, 4x145# DH Pull-Ups: 5, 5, 10 Dang it!! 7 seconds too slow! My i-pod ear buds fell out twice and got tangled up during back extensions and that turned out to be the difference. I also went out too slow in the first half-mile in order to warm up a bit more. Oh well, I'll get this next time. Did the reps 40/20/20/20. |
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great weekend off. saturday day long local mountain bike club executive retreat. 5 hours of meetings, 4 hours of scavenger hunt, 6 hours of drinking beer and having a cook off challenge with the rest of the executive. if saturday was any indication of the group we have 2011 is going to be the best year in the 19 years i have been involved with this club.
sunday rest day and dog day at the park. monday 8x2 banded saftey box squats w/purple bands. 185 lbs yes i finally figured out the saftey squat bar and it works much better the correct way around. then streching and an 800 m run just for fun. |
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03.15.11
Wendler 5/3/1, Month 2, Week 1 Bench Press Day WARM 1/4 mile run BP 5x135 WOD BP 5x155 5x175 8x200 CASHOUT 8 Dips :45 plank |
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Off the grid for awhile.
Sunday 3/13 Shamrock Run 5K in Baltimore: 26:50 It's the only run I do and the only reason is there is free beer at the end.:D 3/14 Mainsite WOD: 7 Rounds for time of 10 Wall ball 20lb ball 10 pull ups 7:50 |
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[QUOTE=Pat Quigley;914202]Wendler 5th round: Back Squat: 5X 230,260,300(7Reps).
Seven rounds for time of: 10 Wallball shots, 20 pound ball 10 Pull-ups 9:11. Meet my grandson, Sean Patrick. Promise not to cry. He and mom are doing well.( WFS) [url]http://www.youtube.com/watch?v=jD7XoEtMDC0[/url][/QUOTE] Congrats, Pat |
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Jack!--Great reason to run!!! It was raining and the Beer Garden in "Portland OR" was the one of the only dry spots (don't know how many never made it to the finish line)???
03.13.11 Ran the 8k portion of the Crazy Shamrock run in Portland OR. along with over 33,000 other nuts!! 116 M55-59 entries (I managed 40th and was 8th for my age or higher) Time: 46:35--9:23m/m pace--(I ran Pose technique in minimalist Inov8 shoes) the 2 mile uphill made my left ankle (the one with 2 scews in it) a little tight but on the downhill I was fine and was able to kick up to a 8m/m pace for the last mile---Fun time for sure and great practice for my first 1/2 marathon in 3 weeks. Our Box had 17 runners participating in 5k, 8k, 15k. Brittney (level one coach) finished "8th" out of over 1200 ladies in her bracket 25-29F (she did no LD running and proved that those METCON'S WORK!! 03.14.11--REST DAY----stretch and roll the knots (LOL) 03.15.11 WOD: 7rnds for Time 10 PU 10 WB-20# (scaled to 14#) Time: 10:35 (my lack of good kip kicked my butt on this one!!) |
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Jack - I'm with Tim on that one!! :D Good time!
Tim - Great job on that 8K & that AMRAP! Jim Colby - "Active Rest day" I LOVE it!! Pat - I'm verklempt! You should be proud! (Great job on the AMRAP!) Deb - Love seeing ALL those loads you're hefting! Michelle - Can't wait to hit that wall ball/ pull up WOD! You, Pat & Time set some good targets for me to shoot for when my box does this WOD in about a month! [B]WU: [/B]2 box lengths (~30 ft) walking lunges 4 box lengths wheel barrows (last two with a push ups every 2 walks) Mobility WOD movements [I](I'm not a mobile as I thought I was!)[/I] [B]WOD:[/B] 15 min AMRAP: 15 Chest to Bar pull ups, green band assist 30 sec Ring L-sit holds [I](Did 10 sec on, 10 off)[/I] 6 rounds + 10 assisted Chest to Bar Pull ups [I]Just glad I was able to get it done. It was a lot harder than in seemed. Also, did a crazy thing: entered the CrossFit Games Open. Just want to do the WODs & be part of the CFWright-Patt team. Hope to take my game up a notch! [/I] |
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great job on the running all.
william great job on entering the games. that was my goal as well prior to surgery. oh well 2012 awaits. tonite 4x 400m run 25-24" box jump 25 lunges 24:21 my legs felt like rubber afterwards.......... |
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[B][U]March 15[/U][/B]
Cycled 20 minutes, then 2.6 mile hill run (23:15, HR 137) Stretched Meant to ride for an hour but 10 minutes into it, my repair kit (which also holds my water bottle) fell off the bike. I guess there was a loose screw and when I rode over a bump it went flying. I managed to pick up the repair kit, but my water bottle was crushed by a car just as I was about to pick it up. Almost looked like the driver did it on purpose, but that couldn't be true could it? :mad: So I turned around, rode home carrying my kit and went for a run. Too bad, because I was flying on the bike today. Oh well, just working out the early season bugs. |
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Ok [B]WH[/B], get the du's going!! GOOD LUCK.
[B]JJ[/B] I bet your powerjerks rock w/all the 531!! (I just saw that). They're the only thing I ever did at FDU that the coach said was perfect (till they got real heavy then I started leaving my left foot back. HAhaha)... They're all excited about the first Open WOD at the shed (they're great at DUs, my coaches there and some gymmates like McCoy, are just BLURS they're so good!!). You can [B][I]Clean & Jerk[/I][/B] your [B]POWERSNATCH?[/B]? or just get it up there any old way. WHY don't they just call it ground to overhead?? too much koolaid :p |
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Jim Colby---Those cars are so-so respectful (they would never do that?)
Deb, yeh we have some guys that can put 200 DU's together (they are crazy fast!)--as for me I am trying not to trip myself with that D#$mn rope!!! William, Thanks for the encouragement! To quote one of you---I took a "active rest day" today! 03.16.11 Joined the 2011 Games Open team for our box yesterday (what was I thinking)???:confused::confused: First WOD posted was DU's and Overheads and I can't link "nada" together yet and my Shoulder is still a mess doing OVERHEAD lifts--oh well I am going to do as many as I can and get a good work-out JUST CAUSE that is what we do, right? Up this morning sucked down a GU pouch, quick cup of coffee and strapped on the Garmin 305 and set out for my first 8mile run (prep for 1st 1/2 marathon in less than 3 weeks (plenty of hills) 40+degrees and light rain----perfect:D (I had planned out a route that started off with 1mile flat (to settle in on a pace) and then "promptly forgot to start the clock":mad: so started again with the next 1.5 uphill-------oh well, made it (left ankle started aching again on the hills, but I was able to push through and finished on target 10m/m average pace and a 7mi time of 1:10.04 +1mile at 8:49m/m. (I am icing and stretching) and scheduled a Chiro tune up for Friday!-- (will attempt the WOD tomorrow at the Box) Good success to all of you in the Open WOD's |
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I also took a rest day--not active. Nodded off during gym time watching the "Eiger Sanction", Sore throat and headache. Just burning too many candles!
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3/14
SUMO Stance DL 315 345 375 F@405 Back Squat WU 6@135 3@185 3@205 Romanian DL 2x10@95 2x10@150 WOD AMRAP 3:00 for 3 rounds 3 Hang Clean @95 6 Pullup 9 Jump Lunge 1st 4 rounds 3 HC 3 Pu 2nd 4 rounds 3&2 3rd 3 rounds 6&2 3/15 Wu air squat lunge WOD 10 pushup 10 situp 10 pullup 10 KB swings @52 10 20" BJ 6 rounds 3/16 WOD 10-8-6-4-2-1 DL HC PP all @ 95 6:30 all I want is 1 round in 10:00 of 30 DUs and 15 power snatch and, its ON m/56/180 |
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[QUOTE]all I want is 1 round in 10:00 of 30 DUs and 15 power snatch and, its ON[/QUOTE]
Go get it done....[B]YOU CAN DO IT!!![/B] |
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Good Work John B! YOU WILL GET THAT #!
I am hoping to string a couple together and not trip myself landing on the rope! Pat--Believing for you to kick the crap that is trying to get on you! Deb-you are signed up on the Box team right? You are certainly an asset to any team! |
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Guys, Thanks for the encouragement!
Deb,Tim, & John, Best of luck!! Great to have folks I know along for the ride! Cliff - Hope to see you in the '12 games! Pat - Hope you're feeling better! [B]WU: [/B]800m run 2x 10 push ups squats sit ups 5 pull ups [B]WOD: [/B]1-1-1-1-1-1-1 Clean & Jerks 95#-115#-135#-155#-145#-155# (PR:pepper:)-165#(f) [I]Did a bunch of 95" just to get my "Scarecrow" to "Rack" position better. Didn't realize how sore my arms where until we started stretching! [/I][B]CrossFit Games Open WOD 1[/B] 10 min AMRAP: 30 double unders 15 75# snatches 1 round + 30 double unders AND 14 snatches! [I]SO CLOSE TO 2 rounds!! I was literally[/I] [I]pulling the weight off the ground & throwing it above my head to lock it out! But hey, I was able to do the 30 DUs TWICE! (Albeit not very well...) ;) It was a lot of fun! [/I] |
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[QUOTE=Deb Borbone;914825]
You can [B][I]Clean & Jerk[/I][/B] your [B]POWERSNATCH?[/B]? or just get it up there any old way. WHY don't they just call it ground to overhead?? too much koolaid :p[/QUOTE] Deb you tickle me!! In the explanation video they say exactly that, ground to overhead as long as it taps the ground and you come to both full hip and arm ext. Pat congrats on the grandson!! Yay for miracles!! [B]3-15[/B] 25 minute rotation slow and controlled 3 reps MU transition, 3 reps inverted hang to back lever, 3 reps handstand holds. This one was a nice change of pace. [B]3-16[/B] Played around with the open wod, not to intense since I'm doing it again on Friday. 15 DU's 15 Power Snatch 55# 2 rounds + 20 reps My goal is 3 full rounds as rx'd. Have I mentioned DU's need work? :rofl: [B]3-17 Happy St. Patrick's Day[/B] OHS, FS, BS 1 X 5 OHS 55#-75#-80#-85#X-85# FS 105#-110#-115#-120#-125#X BS 125#-145#-155#-155#-160#X I'm glad you guys are all doing great and so far it's been a lot of fun watching all the times go up for the Masters on the Games site. I'm heading to GA tomorrow to run a 1/2 Marathon on Sunday. I hope you all have a wonderful weekend! |
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[B]William HAPPY BIRTHDAY & CONGRATS on entering sectionals!![/B]
Shhhh...I did the same thing just for the fun of it and to get my butt out of scaling and my comfort zone. I don't care if I'm dead last, I had the courage to go ahead and commit. |
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3/12 Elite Goal day
My Elite Goal was 2x bodyweight deadlift. I weighed 160# so I was going for 320#. Unfortunately did not get there but got closer than ever before. I tied my PR of 305#, and I was able to get 320# an inch or two off the ground. 3/17 WOD Box Squat 5-5-5-5-5 135-185-185-205f-195 This was the first time I did these, so I was satisfied. Shared a bar with Baker. This was first time in over year we worked together, it was fun. Followed by: 3 Rounds For Time 5 Handstand Push Ups 20 Box jumps 40 double unders 7:58 @ 1 pad and 24" box. Didn't get completely down to pad on each HSPU, but I think I got lower than I would have with two pads. Believe it or not, the double-unders started clicking for me. I didn't count consecutive reps, only total reps, but I'm pretty sure I got over 20 in a row a couple of times. Is this a breakthrough? Sure hope so. The Claw |
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[B]3.17.11 Thursday - recovery[/B]
[B] Snatch + OHS[/B] 30kg/2+0 32kg/2+3 (6) [B]Press[/B] 30kg/3 (3) [B] Pushpress[/B] 38kg/2 (3) Video at home; still tiny early hip rise. Something starting to click, I Clark the bar when I really mess up my first pull - doesnt feel right! I said that to a guy at the gym, and he said, he knows the guy, worked out with him and..... HAHAHAhahahahaha! Life is strange; the other nite I shared my platform with a retired Olympic weightlifter, who was giving me tips. Never saw that one coming. Weightlifting's a small world, I guess. |
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03.17.11
Off-day from Wendler, actually last 2 days, fighting a cold 1/4 mile run Stretch Stairs 9x120 (up, then down) |
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1 Attachment(s)
[quote=Michelle Simpson;915323][B]William HAPPY BIRTHDAY & CONGRATS on entering sectionals!![/B]
Shhhh...I did the same thing just for the fun of it and to get my butt out of scaling and my comfort zone. I don't care if I'm dead last, I had the courage to go ahead and commit.[/quote] Yay!! That's my goal also! I figure pushing yourself will get results!! The 1st WOD is a killer but I had a blast doing it with all the youngsters!!;) I'm still in shock that I was able to do DU's at all! [quote=Jim Cordes;915542]3/12 Elite Goal day My Elite Goal was 2x bodyweight deadlift. I weighed 160# so I was going for 320#. Unfortunately did not get there but got closer than ever before. I tied my PR of 305#, and I was able to get 320# an inch or two off the ground. 3/17 WOD Box Squat 5-5-5-5-5 135-185-185-205f-195 This was the first time I did these, so I was satisfied. Shared a bar with Baker. This was first time in over year we worked together, it was fun. Followed by: 3 Rounds For Time 5 Handstand Push Ups 20 Box jumps 40 double unders 7:58 @ 1 pad and 24" box. Didn't get completely down to pad on each HSPU, but I think I got lower than I would have with two pads. Believe it or not, the double-unders started clicking for me. I didn't count consecutive reps, only total reps, but I'm pretty sure I got over 20 in a row a couple of times. Is this a breakthrough? Sure hope so. The Claw[/quote] Claw - You rock!! [quote=John Jaeckel;915561]03.17.11 Off-day from Wendler, actually last 2 days, fighting a cold 1/4 mile run Stretch Stairs 9x120 (up, then down)[/quote] John - Do what you got to do to get well! The stairs sound Killer!! [B]WU: [/B]800m run 3 rounds 10 push ups 10 squats 10 sit ups 10 dips 5 pull ups [B]WOD:[/B] Five rounds of: 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 Dumbbell push presses 5 Dumbbell squats 35/40/45/50/55 (f) [I]Couldn't do any more cleans after yesterday! Not sure if any green beer had anything to do with it. That's my story & I'm sticking to it! ;) Hope everyone had a wonderful St. Pat's!! [/I][CENTER][ATTACH]7671[/ATTACH] Couldn't do this last year! [/CENTER] |
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great day at the gym.
back squat w/ 5/8" chain (about 55lbs) 280-290-305 (pre chain weight) then 4x6 good morining 80-90-110-130 feeling spanked now so i think it might be a night on the couch and march madness. |
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Yesterday
CF Open WOD #1 10 min AMRAP of 30 DU's 15 Power Snatchs (75lbs.) 2 Rounds + 5 Snatchs 125 reps. |
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[QUOTE=Cliff Miller;915611]great day at the gym....
feeling spanked now so i think it might be a night on the couch and march madness.[/QUOTE] Cliff - You earned that, sir! Enjoy!! Jack - Awesome Job on the Open round 1 WOD! Glad to see you're doing it! [B]WOD:[/B] 5 RFT: 50 ft Walking Lunges with 45# plate over head 21 Burpees (Yay! Burpees!) 17:06 [I]I wanted to try this WOD when I saw it on the main site. What was I thinking?!!? The later rounds' Burpees (Yay! Burpees!) I could only get done in subsets of 3! What a WOD![/I] |
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Way to go everyone, some great numbers posted!
My day started out like this: 03.18.11 0700 Chiropractor!--couple of cracks and off to the Box to try and do at least (1)one double under!!!-- Coach Kurt--said I wasn't leaving till I did the OPEN WOD like everyone else even if I could only get one point on the board!!!!--he showed me that there was one other guy in the NW region had the balls to post his (1) double under score!!! GAME ON!!-- So after 20 minutes of practice tripping over the @#%%king rope I started to get it, 1,2,3,trip,1,2,3,4 !!;););)--so I said what the H@ll and started the clock! Did: [B]1Rnd, +29[/B]--and I plan on going back in tomorrow to see if I can improve it to at least get on more round!! Darn I like this stuff!!! :thanx: 11:30am--Physical Therapist appointment-(those snatches weren't good on the shoulder) NO MORE SCALING DU'S with tuck jumps!!-- See ya on the Board friends!! Have a great Weekend |
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[B]3.19.11 Saturday - [U]recovery[/U][/B]
Still supposed to be taking it easy whatever I do till Monday. Warmup w/Doubleunders, barwork/snatch practice, just working on form.... Irritated that Ive been practicing these for 6 weeks and still not great at it. And [I]just[/I] been told by my housemate, that it must be tough for me to hear, but 'you can't be good at everything.' Wow. Gotta take that one from where it comes, a person who HATES weightlifting or exercise of any kind at all! So now let's see where I am so far: [B][I]Snatch[/I][/B] Feb 1 15kg - Mar 19 40kg [B][I]Snatch from Blocks[/I][/B] Feb 1 15kg - Mar 19 42kg [B][I]Clean[/I][/B] Feb 1 38kg - Mar 19 42kg [B][I]Clean & Jerk[/I][/B] Feb 1 47kg – Mar 19 52kg [B][I]Snatch Press[/I] [/B]Feb1 15kg - Mar 19 42kg [B][I]OHS[/I] [/B]Feb 1 34kg - Mar 19 42kg Ill just have to see. Foam rolling & trigger point with the balls in a bit. |
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Deb,
Keep up the good work!! (there was never statue errected for a critic) "your dedication will take you to your goal and your dream's to your Destiny"!! 03.19.11 Went to the open gym this morning and after some serious stretching and practice decided to give the Open WOD another go! [B]2nd attempt: 2rnds +14DU's[/B]!!! (felt good to better yesterdays first attempt) (so what is with extending the time for completion of the WOD??? Good luck to everyone entered! |
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[B][SIZE="6"]C'MON JB!!![/SIZE][/B] You can do it!! Saw your vid on the judging page!!! [B][SIZE="6"]I PM'd you!![/SIZE][/B]
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Great gains Deb Good luck everyone in the open
3/17 WOD 1 from the open 1 very ugly round, took me around 8:00 to hit 30 doubles, at least I learned I could hit one round in 10:00, Doubles unders have always been my downfall 3/18 work on jumping rope WOD 5 rounds run 200m apx 5 burpees 10 pullup 3/19 at home WOD 1 from the open one round 20 DU still ugly but I will take it and and hope we move on away from Double unders ( ha) I am happy we are all here to share our work and thoughts, Thanks to everyone m/56/180 9:26 |
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read my PM. I see something easily corrected for DU.
you get to redo that wod!! |
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