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Mile @ 7:07
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6/21
wu stretch 3x10 GHD situps 20 GHD back extensions 3x12 reverse hypers @50 3x12 @70 O/H squat 2x5@65 2x10@65 2x10@75 WOD 8:00 AMRAP 20 Snatch @ 75 15 BJ @ 24" 2 rounds 20 snatch 6 BJ rest 3:00 8:00 EMOM run Suicides m/56/180 |
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[B][U]June 22[/U][/B]
Swam at lunch: 5x200M, 8x100M, 4x50M Elbow tendons, especially the right one were sore today. The left one eventually loosened up during the swim. The right one is still tender. Must have been the 2-fer-1 wall ball shots plus pull-ups from last night. Massage and ice treatment tonight. |
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[QUOTE=Deb Borbone;951461]Hi [B]Valarie[/B], nice to have you here :)[/QUOTE]
Thank you Deb. First .. your WOD is insane! Next .. though Im still learning to read the 'code' .. I can read it enough to see that it's insane! :D [URL="http://www.board.crossfit.com/showthread.php?p=951911#post951911"]My WOD - first Triple Day ..[/URL] |
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Dead lift 3 x 5: prior 1 rep PR was 245 lbs. In between each set, did 3 reps of bench *at 205 and 3 reps of military presses at 130 lbs. *
205, 225, 245, 265, 275(1 rep and failed), 275(1 rep and failed), 265. New PR! |
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Awesome work Folks!!
[B]WU:[/B] 400m jog 50m -High knees -skip for height -skip for distance 25m Burpee (Yay! Burpees!) broad jumps Stretching [B]WOD:[/B] 5RFT: 200m sprint 25 Push Ups Exactly 2 min rest between rounds 16:51 200m "Jog" [I]Timed runs are one of my (Many) "goats". the last two rounds I could barely do set of 5 push ups!! The 1st 5 in each round were awful. I was still winded from the runs!![/I] |
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William great picture.
Deb, I love reading your thoughts as you do the lifts. Doing that jump under with abandon thing just does not work for me. :( Today was Wendler bench press: 3X 185,205,230 (7R). Assist: 3X10 dips. 21-15-9 of Alt. hands KB swings: 35# + pull ups. 4:40. Finally made the big decision to quit my globo and work out full time at Tribal Fitness. I really enjoy the comradarie when I work out at Tribal. It will be a hugh adjustment to working out so early. Arrive 5:30 AM and do strength work and participate in 6 AM class. I've been a midday kind of guy. |
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6.22.11
Wendler 5/3/1 Month 5, Week 3 OHS Day WARM OHS 5x45 Stretch WOD OHS 5x95 3x110 3x125 CASHOUT/ASSISTIVE 15 Incline Situps w/10 lb ball 15 Back extensions 15 Push Presses @75 lbs |
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6/22
WU @75# 5-4-3-2-1 DL HC pushpress backsquat incline bench 3@135 1@225 1@245 I need to train my back more and not use my arms as much on this move triple shoulder press 3@135 F@155 1 rep@145 4x10 seated shoulder DB press @ 35 W/ 3 pushup- 2x8@35 last 2 sets 5x3 bent over row @135 5x5 clean power pull @135 25 chinups 10/10/5 10 KB swings @ 53 10 WB @ 20# 10' 10 pullup sprint(run) 50yard (maybe) then 8 of each and 6, 4,2 8:06 m/56/180 |
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Pat - Thanks! The picture was pre-Murph! We were all cocky & tryin to be "Gangsta" (I don't do THAT very well!)
Perry - Way to go in those DLs! [B]WU: [/B]Not much of one, basically getting set up for the WOD [B]WOD: [/B]400m run with 20# wallball over head 15 Weighted Abmat Situps with 45# weight 10 95# OverheadLunges 15 1.5 Pood Deck Squats 8:46 [I]A GOOD 3 min was doing the Deck Squats VERY POORLY!! [/I]Mile runencouraging the folks who did yesterday's WOD! |
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[B]bill,[/B] what's a deck squat?? Like a goblet squat??
[B]6_23_11 Thursday FDU[/B] Warmup & Stretch [B]Snatch[/B] 25kg/2 32kg/2 37kg (3) 39kg (2) need to work on fast. 42kg (3) dropped one of these back on my a$$ 44kg [B][COLOR="Red"]PR[/COLOR][/B], F (couldnt get out the hole) F lost it forward 40kg 35kg best acceleration on the night [B]Clean & Jerk[/B] 30kg/1+1 35kg/1+1 42kg/1+1 48kg/1+1 (3) 50kg/1+1 (clean) 45kg/1+1 (4) 35kg/2 (2) Happy about the PR, finally!! Snatch was ok, starting to get the acceleration thing w/ the lighter weight. Nick told me cant go slow while thinking w/heavier weights near my max - its just: fast, and FASTER. Im realizing the best cues in my head is chest up and loose arms. Asked about the thigh brush, he said just when you're upright the bar naturally goes there. Jerks were disappointing, my left shoulder w/the RC & arm were hurting after losing the snatch behind and i could feel my left arm bent, not sticking it. On the cleans, I was supposed to go heavier, which isnt a problem to pclean; but I was struggling to get up after all the squatting tues. (Nick said my glutes are weak and stop looking for supplemental stuff outside the gym to fix it just lift. and its true; getting up from the ATA squat IS whats limiting me now). Justin told me Im pulling my cleans too high and Boffa has told me I pull my cleans to my chin. Justin said, pulling so high unnecessarily tires you out and supposed to catch a bounce (dont know how, tend to lose my tight at the very bottom). So I dropped the weight and worked on that, but had a whole bunch more Qs...drives Nick crazy!!! (stop thinking) |
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Deb, congrats on the PR!
[B][U]June 23[/U][/B] Brick Night Biked 15 moderately hilly miles (45:35, tied PR, Avg. HR 128, Max HR 139), then Ran 2.7 mile hilly route (289 feet of climbing, 23:00) Brick PR by 1:49. |
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Thanks [B]Jim. Valarie,[/B] doing all kinds of interesting reading again!! thank you!
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[QUOTE=William Hoogsteden;952423]Pat - Thanks! The picture was pre-Murph! We were all cocky & tryin to be "Gangsta" (I don't do THAT very well!)
Perry - Way to go in those DLs! [B]WU: [/B]Not much of one, basically getting set up for the WOD [B]WOD: [/B]400m run with 20# wallball over head 15 Weighted Abmat Situps with 45# weight 10 95# OverheadLunges 15 1.5 Pood Deck Squats 8:46 [I]A GOOD 3 min was doing the Deck Squats VERY POORLY!! [/I]Mile runencouraging the folks who did yesterday's WOD![/QUOTE] Thanks Bill. Naturally, as a new dead lifter, I'm making quick, big gains. The trick will be after around one year, when I start to plateau, to continue to gain. |
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[URL="http://www.board.crossfit.com/showthread.php?p=952798#post952798"]Fourth Day in a Row (yesterday) ..[/URL]
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Paleo confession time. I have fallen off the wagon. Hard. It’s almost like I am going out of my way to eat non-paleo.
This was a tough month life-wise, and I got sick, and I have missed two weeks of workouts. I am full of self-loathing. Back to Crossfit and healthy eating Saturday. Claw |
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[QUOTE=Valarie Wright;950763]I read loads of [I]do's[/I] and [I]dont's[/I] about gloves .. and finally opted for [I]dont[/I], until I tore my hands up doing Knees2Elbows.
I used [URL="http://www.organicfacts.net/organic-oils/organic-coconut-oil/coconut-oil-for-skin.html"]coconut oil[/URL] on them, because its loaded with antioxidants and excellent for skin regeneration.[/QUOTE] [B]Welcome Valerie!![/B] Great suggestion on the coconut oil. I use it as a moisturizer a lot and rub it in to my hands but never thought of using it on tears. |
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It's been another crazy busy week, getting ready to go on vacation to the lake with some friends and a fellow CF'r from MO.
After all the battle with meds over my ear, it's been determined that it's TMJ instead of the ear. I've been given a bite guard with specific instructions to not lift without it :) Evidently I have a very strong bite. I'm so relieved to have less pain FINALLY. [B]6-20[/B] 3 rounds for time: 19:58 30 DU's 15 Wall Ball 2'fers 10# [B]6-21[/B] 20 min AMRAP 4 Strict band pull-ups (two inches from my dead hangs) 4 Strict band ring dips 4 inverted box HSPU's 8 kettlebell swings 1.25 pood 7 rds + 12 reps [B]6-22 Rest[/B] [B]6-23[/B] "Badger" 3 rounds for time 35 minute cutoff: (DNF 2 rds + 42 reps) Scaled to: 25 cleans 60# 25 strict band pull-ups 800m run This WOD is one that brings out humility quickly. [B]6-24[/B] 1 round for time: 20:44 800m run 30 75# clean & jerk 800m run I just love the consistency of this group!! Have a great weekend all. |
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For time:
Run 800 meters Clean and Jerk, 30 reps Run 800 meters: 14:10. Started, or am trying the Paleo diet. Trouble is I don't need to lose weight. I'm a hard gainer. Breakfast on this is very difficult, but it does make me feel more alert, but slightly on edge for hunger. |
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Great time [B]Perry[/B] and [B]Michelle[/B]!! THIRTY Clean & jerks?? My quads and knees hurt just thinking about it!!
[QUOTE] Started, or am trying the Paleo diet. Trouble is I don't need to lose weight. I'm a hard gainer. Breakfast on this is very difficult, but it does make me feel more alert, but slightly on edge for hunger. [/QUOTE] breakfast is difficult how? Weight loss, maybe if you cut out starch; I would just add more fat & sweet potato/similar starch if you lean out too much. |
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Breakfast can be difficult for those who wake up tense. Consider a walk around the block or several minutes of light yoga. The stress hormone will be absorbed and hunger will return.
Wendler strength: Deadlift: 3X305,350,390(4R) Assist: 3X10X175#BS Metcon: For time: Run 800 meters Clean and Jerk, 30 reps Run 800 meters Scales: BIKE 1 mile each, power clean w. push press. 95#. 14:40. |
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There's not a lot of different foods you can eat on Paleo that I want to eat for breakfast. I always eat a huge breakfast. Trying to eat Paleo this morning, I had fruit and an omelet. Just not enough. I can eat Paleo the rest of the day, but breakfast is difficult. Perhaps I'll just eat Paleo ish, and eat what I want foe breakfast.
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mines something like this: 4 eggs, bacon, spinach, sweet potatoes, steak or hamburger w/the eggs if there's leftovers.
plus orange or OJ/Blueberry juice mix.... |
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[QUOTE=Deb Borbone;952863]mines something like this: 4 eggs, bacon, spinach, sweet potatoes, steak or hamburger w/the eggs if there's leftovers.
plus orange or OJ/Blueberry juice mix....[/QUOTE] Ok, I thought I ate a lot until I read your post. Your meals, are like your workouts. I usually eat 4 rice cakes smothered with almond butter and blueberrys. Or, 4 waffles smothered with yogurt and berries. Or, oatmeal with protein powder, fruit and almonds. If I do the Paleo, in order to fill up, I'd have to eat a hell of a lot of eggs and meat. I think I would get sick of it. I'll give it a try for a while and see how it goes. Btw, I thought you weren't supposed to eat potatoes? |
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what a busy 2 weeks. pulled off a 3 day mountain bike festival last weekend for 900 racers, smoked home made pastrami for 125 vollies sunday afternoon, made chilli for 100 toonie mountain bike racers wensday and got 30 racks of ribs, a 12 lb meat ball and 40 bratwurst ready for the gyms first meat fest and powerlifting get together tomorrow afternoon finished.
only made about 5 days out of the last 10 however tonite 7 rds x 7 reps 24" box jump ring pull ups 20 dumb bell press on floor sit ups 8:32 really looking forward to monday as life gets back to normal. |
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[QUOTE=Jim Cordes;952809]Paleo confession time. I have fallen off the wagon. Hard. It’s almost like I am going out of my way to eat non-paleo.
This was a tough month life-wise, and I got sick, and I have missed two weeks of workouts. I am full of self-loathing. Back to Crossfit and healthy eating Saturday. Claw[/QUOTE] No looking in the rear-view mirror. Time to get back on the wagon and hit it hard. Hope this month is better than the last one. I'm sure it will be, if only because you get back on the wagon. Father Jim [QUOTE=Perry Dean Freedman;952843]For time: Run 800 meters Clean and Jerk, 30 reps Run 800 meters: 14:10. Started, or am trying the Paleo diet. Trouble is I don't need to lose weight. I'm a hard gainer. Breakfast on this is very difficult, but it does make me feel more alert, but slightly on edge for hunger.[/QUOTE] Perry, nice to see you so committed to this program and I enjoy your regular posts. You have more willpower than me if you can do paleo. I like my wine in the evening... Be careful you don't eat too little for breakfast. [QUOTE=Deb Borbone;952863]mines something like this: 4 eggs, bacon, spinach, sweet potatoes, steak or hamburger w/the eggs if there's leftovers. plus orange or OJ/Blueberry juice mix....[/QUOTE] Holy smokes! That is one huge breakfast. I have two pieces of toast with PB&J. Same exact thing every day for a long time. [QUOTE=Cliff Miller;952884]what a busy 2 weeks. pulled off a 3 day mountain bike festival last weekend for 900 racers, smoked home made pastrami for 125 vollies sunday afternoon, made chilli for 100 toonie mountain bike racers wensday and got 30 racks of ribs, a 12 lb meat ball and 40 bratwurst ready for the gyms first meat fest and powerlifting get together tomorrow afternoon finished. only made about 5 days out of the last 10 however really looking forward to monday as life gets back to normal.[/QUOTE] Welcome back Cliff! [B][U]June 24[/U][/B] Swam at Lunch Outdoors 1x1000M 1x500M 1x200M 2x100M 4x50M Was going to run and do some TRX after work, but had a nice dinner with my daughter instead. I was feeling kind of tired anyway and have some long stuff coming up this weekend. Let's consider this an active rest day. My elbows felt better, but my right one is still kind of tender. Probably a good idea to lay off the resistance training for another day. |
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[QUOTE]Ok, I thought I ate a lot until I read your post. Your meals, are like your workouts.
I usually eat 4 rice cakes smothered with almond butter and blueberrys. Or, 4 waffles smothered with yogurt and berries. Or, oatmeal with protein powder, fruit and almonds. If I do the Paleo, in order to fill up, I'd have to eat a hell of a lot of eggs and meat. I think I would get sick of it. I'll give it a try for a while and see how it goes. Btw, I thought you weren't supposed to eat potatoes?[/QUOTE] Dont like eggs??? I like your almond butter bkfast!!! I throw 2 c ea. of walnuts & pecans in the food processor, like that better than almond butter, toast the nuts first, mmmm!!! Even my crazy dog loves it. Ive always been a pretty clean eater/cook (yeah THEN some people came along and called it PALEO :rofl:), so i concluded my performance increases were due to getting fit on Crossfit itself (CROSSFIT ROCKS), not so much paleo. If you eat processed foods & want to find out what happens with the CLEANEST diet you can eat, go paleo for a while and you def. WILL see a big diff (wont get sick as much et al). IMHO people find they feel better on paleo b/c they never ate so many vegs. I eat spinach and broccoli every day; any other vegs on top of those - carrots, cabbage, turnips all those poor people depression foods? probably the best ones for ya. If youre going to have a grain, gluten bothers lots of people, they say rice is one of the best. Steel cut oats, love it. (rice cakes, I dont know, Id rather have rye toast, eat a few slices a week of it and doesnt bother me). Potatoes I think thats bull s-hit. You can reintroduce and see how it affects you, I do better WITH carbs (kinda tired & depressed without). Thing is it takes a while to test out foods to see how you react, OTOH you may feel so much better, you dont want to bother to reintroduce foods. Ive come to believe people have a gross underestimation of the human body's capacity to adapt to an available food supply and survive so I dont go too crazy if I eat something not paleo. I meant to put the site links last nite but i realized you'd get hundreds of hits with a search; There's the foodee blog ([url]http://www.thefoodee.com/blog/category/uncategorized/meal-of-the-day/[/url]) wfs, paleo chix,et al and they have some great recipes - incl pancakes (I never liked those things anyway). [B] Jim[/B] toast & PB&J (this is a midnight snack for me) almond butter on rice cakes - is that enough protein?? How do you guys have so much strength & muscle, and I don't? |
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[QUOTE=Jim Colby;952895]Perry, nice to see you so committed to this program and I enjoy your regular posts. You have more willpower than me if you can do paleo. I like my wine in the evening...
No way am I giving up wine. They'll have to pry the wine from my cold dead hands..... |
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[QUOTE=Jim Cordes;952809]Paleo confession time. I have fallen off the wagon. Hard. It’s almost like I am going out of my way to eat non-paleo. /snip/ I am full of self-loathing.[/QUOTE]
::Ouch!:: Don’t be. This is not AA, so nothing to repent. As a Yoga Instructor and Ayurveda Lifestyle Consultant, I am quick to remind my clients to ‘go easy’ on themselves. Changing the habits of a lifetime is never easy, and feeling guilty or remorseful actually contributes to more binge eating. At the low end, shoot for 75% of diet as Paleo, at the high end, 95%. Give yourself some credit for trying, and room for little pleasures. [QUOTE=Michelle Simpson;952814]Great suggestion on the coconut oil. I use it as a moisturizer a lot and rub it in to my hands but never thought of using it on tears.[/QUOTE] It was a great idea, if messy. Coconut oil melts at body temp, so while the first dab was on I started prepping the second batch. I mixed the coconut oil with body lotion (any will do), then rubbed that into my hands, paying close attention to the callouses. I did this for almost a week, constantly keeping the hands moisturized, which also supports healing. Today, they are still there, but nicely healed, so I will consider them a first layer. Since then, however, I have been wearing workout gloves .. for all I do .. Push Ups, Crab Walks, everything. I have callouses from Yoga that never involved ripped skin – which is drastic and unnecessary. There is a way to build healthy, non-traumatic callous. Finally .. my Friday WOD .. Fifth Week = Full Week [url]http://www.board.crossfit.com/showthread.php?p=952961#post952961[/url] |
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[B]6_25_11 Blairstown[/B]
warmup [B] Power Snatch from Hang (below knee)[/B] 25kg/4 30kg/4 (2) 35kg/4 [B] Power Clean from Hang (below knee)[/B] 30kg/4 35kg/4 (2) 40kg/4 [B]Press[/B] 30kg/4 (2) [B]Back Squat[/B] 45kg/5 50kg/5 (3) Light recovery workout - good thing, it was one of those days, I didn't feel like I did ANYthing well. Shoulder is bugging me too. :( Maybe a pound cheeseburger w/nut butter, lettuce spinach tomato mayo & mustard make me feel better. And I did this workout in my Aldo men's dress shoes. I cant handle the pendlay do wins anymore, I liked them fine but have real high arches and one foot was broken so we screwed it together, and now I think that foot is spreading!! The shoes just kill me. I think the plastic prevents them from giving a little, I dunno. Seen places to get "custom" shoes but turned out its for custom DESIGNS. Who gives a rats behind what the shoes LOOK like, just need to do the job - I need to be a STYLING sweaty gym rat?? Reminds me of the guys in hockey, buy a $150 composite break in a month and can barely stand on skates, much less shoot. And that hang, no wonder nick told me pull from lower third of the thigh, Id have to be a rocket a$$ to get under it if I wait to pull from my pockets!!! wanna ask about that but dont wanna annoy him. |
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4 sets flat bench x 10 reps @ 185 lbs.
4 sets incline bench x 10 reps@ 160 lbs. 120 pullups 120 dips 3 sets of 8 hammer curls @ 45 lbs 3 sets of 8 isolation curls @ 35 3 sets of 12 standing dumbbell curls @ 35 lbs. |
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[QUOTE=Perry Dean Freedman;953040]4 sets flat bench x 10 reps @ 185 lbs.
4 sets incline bench x 10 reps@ 160 lbs. 120 pullups 120 dips 3 sets of 8 hammer curls @ 45 lbs 3 sets of 8 isolation curls @ 35 3 sets of 12 standing dumbbell curls @ 35 lbs.[/QUOTE] Nice workout. Thats one helluva lot of pull-ups and dips.... [U][B]June 27[/B][/U] Cycled 39 miles (1600 feet of climbing, 2:13.00, Avg. HR 126, Max. HR 141) DH Pull-Ups" 3x10 Stretched |
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5 rounds of 1 min rowing, 1 minute double under attempts, 2 minute rest.
Post distances and number of du"s per round. 250-275 for round of rowing and 3-7 DU's |
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[U][B]June 27[/B][/U]
Cycled 39 miles (1600 feet of climbing, 2:13.00, Avg. HR 126, Max. HR 141) DH Pull-Ups" 3x10 Stretched[/QUOTE] Jim: That's a great time considering how many hills you did. I don't know how you do pull ups after a bike like that. I can do a full WOD before a hard bike or run. But find it impossible to workout afterwards. I'm heading up to RI this morning to meet my college and law school school room ate, an avid mountain biker and trail runner. Were going to do both. I don't have the mountain biking skills and every time I bike with him, come home bloody and bruised. Looking at your workouts, it sounds right up your alley. |
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Still don't know how to get the quotes in yellow. The 39 mile hill ride is Jim's, not mine.
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[QUOTE=Perry Dean Freedman;953184][U][B]June 27[/B][/U]
Jim: That's a great time considering how many hills you did. I don't know how you do pull ups after a bike like that. I can do a full WOD before a hard bike or run. But find it impossible to workout afterwards. [/QUOTE] I read a quote by a Navy Seal about CrossFit once. He said it was great, but it is even better if you can get to the point where you can do a CrossFit WOD, run 10 miles and then do another CrossFit WOD. I like the idea of that. I will frequently do strength training after a long endurance workout or vice versa. Its good to learn how to pull out that extra bit of strength when you're tired and also good to learn how to go long after first tiring out your muscles with some strength work. The stuff I do is a lot easier than what many people do. I still have a lot of work to do to get to where I want to be. A big part if it is mental, which is the part I like. [QUOTE=Perry Dean Freedman;953185]Still don't know how to get the quotes in yellow. The 39 mile hill ride is Jim's, not mine.[/QUOTE] Perry, instead of just hitting the blue "reply" button, hit the blue "quote" button and you will see the person's log show up with the word quote at the beginning and end. Just type below it and the person's log will end up being shaded yellow. You can also delete the parts of the persons log that you dont want to quote. You can also hit multiquote for each persons log that you want to quote and then hit reply and all of the logs that you multiquoted will show up in your reply. Good luck with the trail running and biking. |
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what a great yet humbling day yesterday at the box.
an inform strongman comp. i could only compete in 2 of the 5 due to shoulder recovery and am i glad for that. still spanked. farmers carry 90 feet body weight each side. i got up to 195 lbs per and still had to rest every 20-25 feet. yolk carry 450 lbs 90 feet. took 4 rests along the way but made it. sure was impressed by the 175 lb guy who did 450 lbs in just over 16 seconds. i was the oldest participant by at least 15 years however so even though it was humbling it felt good to compete. ate lots of meat afterwards. |
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06.25.11
Wendler 5/3/1. Month 5, Week 4 Dead Lift Day WOD DL 5x135 5x175 5x215 CASHOUT/ASSISTIVE 18 GHD Situps 15 Back Extensions 7 Pullups/1 Chinup w/ #4 band 06.26.11 @ the Dam 1/4 mile jog Stair jog 7x120 (up/down) 1/4 mile jog |
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[QUOTE=Cliff Miller;953267]what a great yet humbling day yesterday at the box.
an inform strongman comp. i could only compete in 2 of the 5 due to shoulder recovery and am i glad for that. still spanked. farmers carry 90 feet body weight each side. i got up to 195 lbs per and still had to rest every 20-25 feet. yolk carry 450 lbs 90 feet. took 4 rests along the way but made it. sure was impressed by the 175 lb guy who did 450 lbs in just over 16 seconds. i was the oldest participant by at least 15 years however so even though it was humbling it felt good to compete. ate lots of meat afterwards.[/QUOTE] That's a lot of weight to throw around Cliff! Impressive! [B][U]June 28[/U][/B] Jogged 1/2 mile to HS track 8x1 mile intervals (8:35 pace w 400M rest intervals, HR averaged around 130) Jogged 1/2 mile home (11 miles covered in total) Stretched |
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6/25
wu GHD situps and back extensions reverse hypers @ 50 farmers carry @ 110 70yd maybe? Bench 9x3 @ 145 /w chains wide, narrow, normal grips bench band press @ 35 bent over row with Dumbells 7x3 @ 45 each+ 3 C2B pullups WOD 15:00 AMRAP 6 pullup 6 burpee 6 T2B 4 clean and jerk @ 115 I lost count somewhere around 4 rounds, some how I dont know how this always happens, age I guess? m/56/180 |
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