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Pat: I do have a home gym but its not cross fit worthy...yet!

Yesterday, at home:
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

31min. My L sit pullups were in need of some Levetra. Closer to an I.

Today: 4 mile run: 30 min.

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Back from Paris. Didn't keep up with Burpees nor WOD's nor Paleo...but it was worth it!

Amrap 15 minutes:
7 Cleans (SQUAT)155/105
300m Run

Scaled down to 95#. Front squats a real challenge for me.

4 + 7 + 100m

Felt good afterwards.

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11/1 WOD

Max double unders in 5 mins
201* (PR by 11)

Find your 3 Rep Max Backsquat
185-225-235*-245(f, 1 only)

Two PR's in one day, not bad. I always enjoy the noon class.

Claw

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[QUOTE=Jim Cordes;1001012]11/1 WOD

Max double unders in 5 mins
201* (PR by 11)


Claw[/QUOTE]

That is an awesome DU number. I still can't link more than a couple of DUs in a row.

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jim....awsome job on the double unders...beat me by about 200

tonite

shoulder mobility and dbell press, dbell bench press

then 3 rounds

10 bench press w/12 kg kb per side suspended with black rubber bands and bamboo bar
10 12 kg goblet squat
150 2" box jump with heels landing fully on box each jump.

15:00

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Claw- What a Firebreather!! Way to go!!

JSR- Welcome back! What is "SS"?

Cliff- It was. Only beaten by today's WOD!

Perry- A garage gym is only CrossFit worthy by the intensity of the work done in it! (My humble opinion!)

[B]WU:[/B]
40 ft walking lunges
Hollow rock work
shoulder mobility
Planks ( pull in opposite KTE)
20ft reverse hurdlers

[B]WOD:[/B]
21-18-15-12-9-6-3-6-9-12-15-18-21 reps of:

KBS (1.5 Pood)
Push-ups

21:53

[I]Brutal! I call it a "valley" because it gets easier than harder. Didn't know which was worse KBS or Push-Ups![/I]

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@ Deb. Thanks!
@Hoogsteden (I'll bet they called you "Hoogs" in high school) SS is Starting Strength, Coach Mark Rippetoe's seminal work re: powerlifting and linear progression. It is my training bible; especially for form and technique. And he is one funny SOB to boot.

OK, then. Today:
WU: 5 minute stationary bike; C2 Tabata

21-15-9
75# SDHP
21" box step-ups with 45# bar overhead
9:02

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[B]
11_1_11 Tuesday[/B] coachless for snatch again
Low back and butt have been sore since this upramped programming....

Warmup
[B]
Powersnatch + OHS[/B]
25kg/2+2
30kg/2+2
35kg/2+1 (3)
eh these were ok, nothing as bad as the other nite....
[B]Snatch[/B]
35kg/2
40kg/2 make and a miss
43kg/0 miss (forward) same deal no speed or zing
[I]supposed to go to 46 too, at this point I got annoyed and dropped back to 35kg.[/I]
35kg (15) approx, zing is back!
[I]I can FEEL when its a good one, the bar lands BACK, and I'm automaticaly on my HEELS and it's easy. No arms pulling.[/I]
30kg (6)
[I]these lighter weight ones I worked on FAST, I swear I felt like Danica, finally one cohesive rise extension and jump under, no arm pulling. Probably the nicest ones Ive done. Nick would say, you CAN do it (right). Now do it. Why dont I always do my light snatches like this?? Ain't the programming, ain't the coach. must be ME. :([/I]
25kg (6)
[I]I've begun to think Ive been teaching myself to be comfortable on my toes, with the heavier weight.
Even the light ones that were excellent, Im realizing Im feeling a little panic in catch that the bar isn't where it almost always is. W/heavier I still want to arm pull.[/I]
[B]Drop Snatch[/B]
30kg/3
35kg/2
40kg/2 these sucked, pbly bc my back is toast
[B]Backsquat[/B]
40kg/3
50kg/3
55kg/3
60kg/2 (3) same deal, my legs dont feel much, trouble keeping back tight
[B]Good Morning[/B]
30kg/4 (4)

It was a pretty empty gym b/c the power problems all over the state, no coaches - me, Oak, House Dan & Graber. After I got annoyed and went down to the 35kg's snatch, I said to Oak and House, [I]'am I going to have to reteach myself how to do this every single time I snatch? I got my zing back, I can feel when its no good now - it feels like Im either not in enough hang or im trying to extend and the bar is forward, not near my leg...I can do it quick and right at the lower weight... why can't I do it like that with the heavier weight??"
[/I] Oak just had a little smile and House said [B]"....THAT'S THE WHOLE SPORT"[/B]

duh.

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11/2 WOD

21-15-9
Kettlebell Snatch R
Kettlebell Snatch L
Knees to Elbow

5:24 with 1 pood kettlebell. I modified by starting with my left (weaker) arm. K2E's probably could have been higher.

Since we had extra time at the end of class, Zach added 2 mins max squats: 85. Pleased with this. It's 7 off my PR, but I used up a lot of juice on the WOD.

Claw

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[QUOTE=John Scott Rezendes;1001128]@Hoogsteden (I'll bet they called you "Hoogs" in high school) [/QUOTE]

Love it! :D Since we're all high schooler's at heart, I think your new Crossfit nickname is hereby "Hoogs."

Claw

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Classic chest workout: 3 sets flat, incline, decline bench, and flyes. Very weak on flat bench today. Shoulder very tight.

Back routine: 3 sets Sitting rows 720lbs, bent over rows 100 lb dumbells; close grip pull downs 240 lbs; band reverse flyes.

Snatches: First time really worked on Snatch form. Used bumper plates and stayed light at 75 lbs. Started really getting my hips into it and the bar started to fly up. First time doing snatches that I didnt aggravate my elbow. Plan: Hold off from using much more weight until I really get profficient. I will get this.

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in the heavy sleet/snow/rain

50 ring rows
400 m run
21 95lb zerker squat
800 m run
21 95 lb zerker squat
400 m run
50 ring rows

16:42

the hot shower i just got out of never felt better.

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[QUOTE]21 95 lb zerker squat[/QUOTE]
would love to see a video of these. Still can't figure out if this is supposed to be more like a good morning or a high bar ATA squat w/weight hanging from your forearm/elbows (Do you go down until your elbows touch your adductors? wide stance or like a snatch landing stance?)

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[QUOTE=John Scott Rezendes;1001128]...@Hoogsteden (I'll bet they called you "Hoogs" in high school) ...[/QUOTE]

[QUOTE=Jim Cordes;1001240]Love it! :D Since we're all high schooler's at heart, I think your new Crossfit nickname is hereby "Hoogs."

Claw[/QUOTE]

Heck! I've been called worse!!! :D

[B]WU:[/B]
300m run
10 PVC pass throughs
2 rounds:
10 Goblet squats
10 AbMat Sit ups
5 Burpees (Yay! Burpees!)
5 Pull Ups

[B]WOD:[/B]
2 Rounds:

15 Front Squats
20 Pull-ups
15 Push-Press
30 Back Extensions
15 Back Squats
*Use same bar for entire workout (115#)

17:43

[I]The bad part of the WOD was finishing the Back Squats & THEN having to go DIRECTLY into Front Squats. There were two athletes going Rx, myself & one of our firebreathers! We finished about the same time - last in the class. The extra 10 lbs, AKA, "Choosing the wrench" was awful!! ;)[/I]

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5 RFT:
29 DU’s
29 Abmat Sit ups
29 Squats
*
Instead of 29 DU's I did 87 SU's.

11:55

Afterwards we did a static overhead hold of a 45# bar. 4:25
It was interesting. Some strength but a lot of alignment.

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you nailed it deb with "w/weight hanging from your forearm/elbows" and then the classic squat position. except in my "special needs" situation with my shoulder my coach and a metal worker friend came up with a "harness" for me.

picture a metal frame that you can put your head through and then drape it over your shoulders and hanging down the front till around your belly button.

then off the front of the frame 3 sets of pins comming out to carry the bar. one real low one mid height and one almost at the top.

with these 3 pin placements it creates different stress on the body while doing squats. the one constant is it wants to pull the body forward the further down in the squat you go.

i have used this device for up to 305 lbs with a hi pin squat.

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[B]WU:[/B]
40ft Reverse Hurdler's stretch
20ft
Squat jumps with green band stretched pass throughs
Squat jumps

15 24" box side step ups (each side)
15 24" box single legged hops (each side)

Max weight 5 rep single leg step ups (45#-55#-65#(f) [I]Right knee is the weak one AKA Limiting factor![/I]

5 reps 165# Dead Lifts with blue & then green bands under feet & over bar. (Westside stuff)

[B]WOD:[/B]
7 rounds for max reps:

20 sec Deadlift (225#) – 40 sec rest
20 sec Box Jumps (24″) – 40 sec rest

77 reps
[I]Averaged about 5-6 reps for each 1/2 round! 20 sec is fast especially during the last round![/I]

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That's very good [B]Cliff.[/B] Not sure I could handle that, a big problem for me is staying tight & upright in the back.


[B]
11_3_11 Thursday[/B]
kinda warmup, stretch
[B]
GPP[/B]
Row 500, 1:50.....(i woulda had 1:46-48 if I'd paid more attention to my form, too much back pull not enough leg)
5 Rounds
10 weighted side lunge
10 weighted wood chops
10 weighted russian twists
[B]Snatch Lift Off[/B]
37kg/5
42kg/4
47kg/3 (2)
52kg/2 (2)
57kg/2 (2)[B]
Snatch Grip Jump From Hang Above Knee[/B]
30kg/4 (3)
[B]Snatch Pull[/B]
52kg/2 (3)
[B]Backsquat[/B]
40kg/3
50kg/3
55kg/2 (2)
60kg (3) all bounce
65kg (f,1) bounce - difficult but managed it.
60kg (3) all bounce (what the hell happened, these seemed EASY; maybe b/c no full lifts?)

I trained tonite with a new student, a crossfitter - young, got an ideal bodytype for weightlifting, can f+b squat 200# already, she was a natural. I think Nick will have her snatching BIG weight in no time, be fun to get to watch some of it!
Pleased with my squats (that wasn't on the program - he told me, might as well squat). Danica was squatting like 315# :yikes: She rocks. Dan was zinging power cleans. My god I envy his zing! (I know what I want for Christmas...;))

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Fast one today:

Wendler Week 1/Month 3
Deadlifts
5x235#
5x275#
8x310#

Max effort ring dips: 16,13,10,10,9

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Great news: I PRed on deadlift.
Bad news: Cant move.

WU: 20 min. Eliptical; 10 reps DL 135lbs; 10 reps Press 95lbs; 10 reps squat 135lbs

5-5-5-5-5 x 3 reps DL; Press, and Squat


Round 1: 185; 105; 185
Round 2: 225; 115; 225
Round 3: 245; 125; 235
Round 4: 265; 130; 240
Round 5: 275 (PR); 135(PR); 245

Rehab workout for shoulders; core routine; stretch.

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[QUOTE=Perry Dean Freedman;1001972]Great news: I PRed on deadlift.
Bad news: Cant move.[/QUOTE]

On the whole, it's probably worth the tradeoff. Congrats! Deadlift PR's are among the best PR's!

Claw

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11/4 WOD

5 Rounds for Time
6 Handstand Push Ups
12 Chest to Bar Pull Ups
24 Walking Overhead Lunges (45#/25#)

17:46 with one pad on HSPU. All of these movements presented ROM difficulties. After a few HSPU's it's hard to get head all the way down to tap the pad, and I missed a few. On C2B pull ups, I tended to have enough height but had difficulties pulling my chest in to touch the bar. And after a few, getting the height was a challenge too. With both HSPU's and C2B's, when I noticed ROM deteriorating I stopped and took a short breather so as not to continue with increasingly poor form. Walking OH lunges were just tough, and again I did not succeed in getting knees to kiss ground on each step. Plenty of opportunity for improvement.

On the other hand, starting a day with HSPU's and C2B is just so bad-@$$ I'm going to be feeling awesome all day!

Claw

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Nice long warm up, me and my buddy Mark.

Then 21-15-9
Kb swings 45#
Sit-ups (abmat)
Double unders (3x single unders)

6:15

Short and intense. This was our first WOD back in the box since Sept 9th. Felt frigging awesome.

Also a PR of sorts: Did a HSPU to an abmat placed on one 45# plate. The lowest I had gone previously was to two 45# plates with an abmat. I think I already posted my 3 consecutive kipping pull-ups. If not, I repeated tonight.

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[QUOTE=Jim Cordes;1001982]On the whole, it's probably worth the tradeoff. Congrats! Deadlift PR's are among the best PR's!

Claw[/QUOTE]

Was feeling high at the time as PRed in DL, Presses and squats for 3 reps. Now...it doesn't feel as exciting. Just hurts. If Im not injured it's worth it. If so, I'll be mumbling to myself until the next PR attempt. Tomorrow will tell.

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[QUOTE=John Scott Rezendes;1001850]Fast one today:

Wendler Week 1/Month 3
Deadlifts
5x235#
5x275#
8x310#

Max effort ring dips: 16,13,10,10,9[/QUOTE]

When I grow up I'm gunna DL like that! Way to go.

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[QUOTE=Perry Dean Freedman;1001972]Great news: I PRed on deadlift.
Bad news: Cant move.


5-5-5-5-5 x 3 reps DL; Press, and Squat
[/QUOTE]

Just realized this makes no sense. Should be 3-3-3-3-3

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feel better [B]perry[/B]


[B]
11_5_11 Saturday[/B] at FDU

Warmup

[B]Power Clean[/B]
35kg/4
40kg/4
47kg/2 (3)
[B]Clean & Jerk[/B]
35kg/2+2
40kg/2+2
45k/2+2
50kg/2+2 (backslid bigtime here, missed 2nd clean - landing narrow, no tight or bounce)
50kg/1+1 (bounce)
52kg/1+1 (bounce)
52kg/0 (WTH - forgot how to bounce out!! :ranting2: Same deal, no tight no bounce.)
52kg/0 (")
52kg/0 (" - He told me its not strength. He told the other student, dont watch deb! her technique is good but she has no elasticity...He was really annoyed b/c telling me land wider and, I was landing narrow)
45kg/1+1
45kg/0 (no tight no bounce. Pretty shook here.)
45kg/1+1 (4) these were all ok, landing & bounce is back;
the last one of these he said he was proud of, absolutely perfect he couldnt ask me to change a thing. He was happy with the comeback. I was still disappointed. Even Justin said, she can pull the bar to her head; and he agreed "we know she can pull the bar...''. Embarrassing day in the gym.
My jerks today, although a couple my split wasnt wide as it could be, were all good). I told him, the cleans I missed felt like I caught a little forward. He said screw "feeling." Dont feel, just lift.
[B]Clean Pull from Boxes[/B]
60kg/2 (3)
65kg/2 (3)
[B]Back Squat[/B] ugh triples
40kg/3
50kg/3
57kg/3 (3) psyched out on first set to go down for bounce....it wasnt that bad.
Last 2 sets, went to the bottom and no prob w/bounce. I dont get it.
He made Justin babysit me b/c he was leaving. I really didnt need the spot. On the last set, I bounced and up; Justin told me, 'again - that was easy'; 2nd rep - 'up, up. One more... push your knees out.... SEE?' I do need to remember to shove them out.

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Yesterday: trying to loosen up ailing back. Core routine; pushups on 4 medicine balls (3 sets x 30); easy 3 mile run. Back getting better.

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Ran one mile up and down hills with my weight vest on (22.5 lbs): 11:45

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3 sets alternating bench and deadhang pull ups: 205 x 4; 10 pull ups
3 sets alternating bench and deadhang pull ups: 185 x 6; 10 pull ups
3 sets alternating bench and deadhang pull ups: 135 x 12: 10 pull ups

3 sets alternating flyes and hammer curls: 50 x 12; 45 x 8

Did all pull ups underhand grip so a real biceps burner.

Core routine and lots of stretching.

Back loosening up.

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Hi everyone. I haven't logged on here much recently, but have been working out regularly. Mostly running, swimming and doing body weight circuits using my TRX, ropes, rings, pull up bar, etc. (with some deadlifts, shoulder presses, OHS, squats thrown in) in my garage. Focusing mostly on triathlon training these days. Just signed up for the Muskoka 70.3 again next year and also Ironman Florida. Hired a tri coach too! Haven't been doing much crossfit, but have been incorporating the concepts in my weight training.

Some good work going on here as always!

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11/5 WOD

Hang Power Clean ladder with a partner (95#/65#) (start at 3 HPC's)

22 (?) rounds @ 75#. Worked with Ethan for whom 75# was quite heavy. We originally planned on switching at 5 HPC's, but the weight became a struggle for Ethan, so we switched to 6-4, then 7-3, then as many as we could do. Ethan gutted his HPC's out with such a heavy weight. By the late rounds, I was doing 15 to 18 HPC's per minute, and this ended up being a real metcon burner plus forearm fryer. (All these cooking metaphors, I must be hungry.)

Claw

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[QUOTE]By the late rounds, I was doing 15 to 18 HPC's per minute[/QUOTE]
holy crap! How do your hams & low back feel today?? :smiley_ev

[B]11_6_11 Sunday[/B]

3 Mile walk (Paulinskill - like a horror movie walking that thing yesterday.
I dont know if these people are city slickers dressed up as the guy in friday the 13th or what.)

harder workouts continue this week, my coach told me make sure to eat & sleep. haha sleep! me! Dog's out there now barking at a bear or a deer in the yard, he's going to wake the roosters.

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[QUOTE=Deb Borbone;1002710]holy crap! How do your hams & low back feel today?? :smiley_ev.[/QUOTE]

It was a relatively light weight, so I did lots of pulling with my arms. :( My hands and arms took all the abuse.

Claw

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75 non-stop 2 pood Kettlebell swings.

5 mile run.

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[QUOTE=Jim Cordes;1002621]11/5 WOD

Hang Power Clean ladder with a partner (95#/65#) (start at 3 HPC's)

22 (?) rounds @ 75#...this ended up being a real metcon burner plus forearm fryer. (All these cooking metaphors, I must be hungry.)...

Claw[/QUOTE] Claw - You definitely were cookin'!!! Real KICK@$$!!

Jim C - Good to hear from ya! Way to go on those Tri's!!

[B]WU:[/B]
No Instructor! On our own. :horse:
BUT the base went into lock down for an exercise, FPCON DELTA, which meant we were trapped in the gym! :D

2 rounds:
400m row
30 sec Samson Stretch
10 pull ups
10 push ups
10 PVC OHS
10 AbMat sit ups

[B]WOD:[/B]

"Karen"

150 20# Wall Ball shots

9:33

[I]Clipped 1:40 off my last time!!! Oldest doing the WOD & 1st one finished!!:pepper:[/I]

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william.....Oldest doing the WOD & 1st one finished!! nice...love to hear stuff like that!!

nice welcome back after 4 days off

kb ladder 10 swings 8kg kb to 24 kg kb

then kb single ladder 7 swings 8 kg kb to 16 kg kb

then the wod i think her name was chelsia

30 minutes on the minute

5 ring rows
5 incline push up (i made 12 minutes before my shoulder was not happy so i dropped to 3 and made the next 18 minutes)
15 air squats

for the skiers out there it is looking very positive that whistler/blackcomb will be opening on thanksgiving day with at least one run all the way down to the valley bottom open.

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Ok getting behind on logging here! I have been a bit more constant on working out.

I forget who did the 5000 meter row in a bit of change over 20 minutes.
I remember how the 500 meter felt doing just sub 2:00 minutes.
So I was inspired to go 20 minutes and hit 4500 meters. Just staying shy of the 2:00 per 500 pace, some going to 2:20 anyway that was a good row.

Hit a PR on deadlift. I need a training partner or a brain 275# 3 or 4 reps, I just lost count. It was a PR because I did singles at that weight and recently (different day)I did a sort of double, had to reposition my hand. Today 265# was slipping at 5 reps with a double overhand. Usually don't miss a deadlift on grip.

Perry 75 2 pood KB swings unbroken, nice! Takes mental energy.

Got my RX jump rope in today. Heaviest black cable with my length.
seems long, due to using short ropes for so long. 40 singles consistent while fresh and then will talk double unders. Taking a 51 year old and trying to learn what you should have learned as a kid. Crossfit (I don't want to grow up)

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Use 10 Minutes to find your Max 1Rep Thruster
then:

“Mini Kalsu”
Until you get 50 Thrusters-
Drop every minute and do 3 Burpees.
Use 60% of your max Thruster weight.


I maxed at 125. I can go higher but I am not really doing a thruster. I am front squatting and then pressing the weight. Have to work on that. Did my "Mini Kalsu" with 75lbs. Finished in 8 minutes.

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[B]Jim[/B] yeah, arm pulling would be most ALL people doing that many a minute!! That's a LOT of work. Even with arm pulling, my back & legs would STILL be putting a hurt on me.

Kalsu, tried it once - OMG w/65# I think I was getting 6-7 thrusters tops.
Tiring one.

Hoogs is on fire!!! :)


[B]11_8_11 Tuesday[/B]
[B]
GPP[/B]
6 rounds
10 side lunge w/weight held in front
10 woodchoppers "
10 russian twists "

[B]Power Clean + Power Jerk + OHS[/B]
35kg/2+2+1
40kg/2+2+1
45kg/2+2+1
50kg/2+1+1 (3)
These were all ok, had two crappy pcleans, the narrow grip OHS went about the same as last time, shoulder flexibility limits ROM. Nick said its fine, it will build some muscle and strength in my back.

[B]Jerk from Rack[/B]
35kg/3
40kg/2
45kg/2
50kg/2 (2)
57kg/1 (5 - pressout, miss- didnt jump under, total miss, made it, miss)
50kg (4) all good
kinda disappointing, 57 is light

[B]Good Morning[/B]
35kg/4 (4)

[B]Snatch Grip Press from Snatch Position[/B]
15kg/6 (3)
told me my hips or tight. or my butt's to big to fit between them, your choice. Seriously, that my feet have to be farther apart and heels not turned in so far to compensate. and also, STICK the lock out.
Trained with two other students. They're men my age!! Did pretty well.