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Nice job Claw. Isn't Cindy a ***** John....but you put her in her place.

Did my first muscle up today. And then did another to prove it wasn't a fluke.

So who has signed up for the open?

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great job jim on the 1/2 marathon

yesterday

2 rep max bench press w/2 boards

210 lbs

then amrap 12 minute

15 16" box squat
12 24" box jump
6 15 lb dbell press

6 rounds +4 box squats

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Did "Erin" yesterday scale to 3 Rounds

14:48

Arse is sore today!

Wall Balls and Rows coming up.

Getting nervous about the Open next week!!!!!:eek:

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Claw - Nice job on the marathon!

Pat - Awesome results on the deadlifts.

I may be a few days before doing any WODs. Went skiing for three days; near the end of the third day, I took a hard fall onto my left (previously injured) shoulder. Spent some time doing ROM exercises and it feels a bit better so I'm going to try a workout tomorrow.

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David Been a while since I have done Cindy, had hope for better results, 19 is my pr but it is what it is

2/14
WOD 2/14
20:00 EMOM
5 T2B
5 Burpee
5 24" BJ

I broke out at 11:00 and 17:00

m/57/180

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tonite

hero wod jerry

1 mile run
2000 m row
1 mile run

26:46

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[quote=Jim Cordes;1033383]2/12 Workout

Palm Springs Half Marathon.
2:01.

Ran my first Half Marathon since I was 15 years old. Missed beating 2 hours by one minute. Crap! :ranting2:...Claw[/quote]
I feel your pain!! But, seriously, that's a great time!!

[quote=John Burch;1033516]..2/13
WOD Cindy 17 3/4 rounds :(...[/quote]

What Beast JB!! And you haven't done Cindy for a while!! I'm SO envious!! ;)

Oh yeah, Yay! Burpees!!

[quote=David Cahn;1033548]Nice job Claw. Isn't Cindy a ***** John....but you put her in her place.

Did my first muscle up today. And then did another to prove it wasn't a fluke.

So who has signed up for the open?[/quote]

WOW!! Sweet!! David, YOU are my hero!!

I'm signed up for the open! Jack, don't worry, You'll astound yourself with the things you'll find yourself doing at the Open!

BTW, That's @$$kicker!! ;)

[B]WU[/B] (@ [URL="http://crossfitunbound.com/wordpress/ CrossFit"]http://crossfitunbound.com/wordpress/ [/URL][B]):[/B]
250m row
10 sec Samson Stretch
10 Good Mornings (with 45# bar)
10 Jumping Lunges
10 Hand Release Push Ups
3 Handstand Holds (30 sec)
10 Reps of Work on your goals (DU's)

[B]WOD:[/B]
5 RFT:[LIST][*]Run 400m[*]21 Deadlift (185#)[/LIST]27:17

[B]Cash Out:[/B]
10 min AMRAP:
5 Inverted Burpees (Yay! Burpees!!)
10 Mountain Climbers
15 Paralette In and Outs

2 rounds + 5 Inverted Burpees (Yay! Burpees!!) + 10 Mountain Climbers + 4.5 Paralette In and Outs

[I]The hotel gym SUCKED! (Alden, I feel your pain!!) At least there was a CrossFit Affiliate! Of course doing the [URL="http://crossfitwrightpatt.com"]CFWP WOD (http://crossfitwrightpatt.com[/URL]) was brutal. I like DeadLifts, but running was tough. Did the 1st 400 in under 2 mins but it was down hill from there! Tried to to one pull right after each run and then in sets of 5! Easier said than done![/I]

[I]And we're not going to discuss the cashout when I landed on my head...[/I]

[I]Can't speak enough about Jess & Roy from CrossFit Unbound for graciously allowing me to workout at their awesome box![/I]

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[QUOTE=William Hoogsteden;1033965]
[I]The hotel gym SUCKED! (Alden, I feel your pain!!) [/QUOTE]

I traveled to New Zealand on a bus trip in January, workouts were sparse.
Did air squats one hotel had some free weights C & J and something else.

Went to [url]http://www.crossfitcanterbury.co.nz[/url] WFS Ken Franks was great and the other trainers as well, I could swear there was 3 trainer s in that class. Got my intensity switch rewired again, visits to affiliates every so often.
Max thrusters x 5
10 pull ups
200 meter sprint (jog me)
8 rounds. Ended up finishing 6 rounds before cutoff.
Sardines in olive oil good
3 hours before wod Bad very very bad.
Lost my logging mojo.
Worked out with kettlebells ring dips (assisted)
tonight 20 minutes rowing 4300 meters
after 5 rounds 5 pull ups 5 push press 40 lb dumbells 10 air squats
13:10
Signed up for burpee challenge. day 5 of 115
[url]http://www.crossfitadvanced.com/burpee/[/url] WFS

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2/15 WOD

Overhead Squats:
10-3-10-3-10-3
75-115f-85-115-95-125f

AMRAP 5 Min:
500 M Row
In the remainder of the 5 minutes, perform as many backsquats as possible. (95#/65#)
46.

My sets of 10 OHS went well, even at 95#. Failure at 115 was technique related (got too low, lowered my knee to steady myself and gave Baker a heart attack, then too low to get back up) but failure at 125# was just because I had done a lot of OHS in a short time.

Took it easy on row, about 2:00, then BS sets of a little over 20, then a couple 10's, then the last blast in the last 15 or 20 seconds.

Claw

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Claw, great job on the OH squats.

Bench press:5 X 185, 205, 225 (7).

5 RFT
1K run
10 muscle ups
100 squats.

Scale: rings at head height.
41:47.
By third run, I was walking.

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while the rest of the class did "murph" i did sort of murph\\

1 mile run
100 hip extensions
200 sit ups
300 squats
1 mile run

45:46

when i saw this on the board tonite i thought to my self oh great more running. and i actually found it not all that bad....weird...

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2/15
WOD
1000m row
50 WB
40 Box Dips
30 45# O/H Lunge
20 GHD situps
10 HSPU

16:06

2/16 Rest Day
Ready or not, no matter how mamy RPM my engine runs I'm in for the open

m/57/180

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Cliff, great going on the Murph. 300 squats is no walk in the park. I would have been "squimish in Squamish".

John, that is just allot of work in 16 minutes!

Just did deadlift workout a la Wendler. OHP's were just thrown in so I could finish my strength training for the week today and come back tomorrow for the group WOD tomorrow.

DL: 5X 315, 360, 385.
5X10 knees to elbows
5X10X85 Good Mornings

Shoulder press: 5X135,3X155, 1X195.

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2/17 WOD

1 Round for Score and Time (You’ll be scored on the double unders)
400 M Run
2 Min Rest
50 KB Swings (1.5/1)
2 Min Rest
50 Box Jumps (24″/20″)
2 Min Rest
50 Burpees
2 Min Rest
2 Min Max Double Unders

20:40 (including rest periods); 74 double unders

Went all out on the work intervals. Run was about 90 seconds. Did kettlebell swings in sets of 30, 10, 10. Box jumps are now to competition standard, meaning you have to standing with open hips on top of the box, not while jumping back down. This slows them down considerably. Tried to pause at top then bounce right back up from floor, but that only lasted 10 reps or so. 50 burpees are 50 burpees (Yay Burpees!), although lately I've been jumping my legs back spread wide so I'm on my feet lower in the squat. Seems to speed them up a bit. I was disappointed in my double under count. I can now very consistently knock out 12 or 16 at a time, but longer sets are much more elusive.

Cody and I were neck and neck basically the whole time, but he ended up with a bunch more double unders. Tobin was insanely fast on this one -- did you REALLY take two full minutes rest each time? (Kidding, I'm sure you did.)

Claw

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2/17

21-15-9

115 lbs Power Cleans (Scaled to 95)
115 lbs Thrusters (Scaled to 95)

10:54

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Your right Pat 300 squats would make a man Squimish

2/17
WOD
6 rounds @ 3:00 each round
150m Row
5 Vertical jumps
5 55# KB swings
farmers carry with 35# KB each hand apx 40 yard down and back

took around 2:00 each round ( sucks that I can't read the display on the rower without my glasses the guy next to me told me when I was done

Post 4 rounds max bench @ 185
max pullups
10-30
10-20
8-20
8-21

m/57/180

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great work everybody....keep at it!

today

5 rounds of 3 minutes each w/ 1 minute rest between full rounds and 1/3's or rounds counted

6 lunges
9 squats
12 sit ups

19 total rounds

my coach told me that my wife pays him to ensure that i will be unable to walk on sundays so that she can have my attention. should be interesting day tomorrow then...especially since we are spending a couple of hours curling this afternoon.

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02/18/2012 Row and Thrusters

Warmup: Ring dip ROM, air squats, shoulder press

Workout:
Row 1500 M
35 Thrusters, 10#
Row 750 M
25 Thrusters, 10#
Row 500 meters
15 Thrusters, 10#
Not for time

Cash Out: shoulder physical therapy; t-spine, internal rotation and hip mobility; PVC OH squats; walking lunges

Coming back after three+ days of the flu. Not a lot of gas in the tank but moving felt good.

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Muscle up work and Overhead Squat work.

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Snatched 48 today, pr
Cleaned 55 today, pr, like it was nothing! (full clean )
I love my coach!! He said my cleans are the best hes seen me do. Speed, timing. Starting to look like a weightlifter.

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2/19 workout

10 sprints up Manitou Lane for time
(about 110 meters uphill)

Time Pulse
24.05 159
23.35 164
22.74 166
23.50 157
23.64 161
25.19 164
24.34 166
23.89 157
24.55 169
24.64 166

220 minus my age = max heart rate = 171
About 2 or 3 minutes between reps,waiting until heart rate down to about 110 to 115 before starting again. Here is the 4th or 5th rep: [url]http://youtu.be/W7SLI9IVOAA[/url] (WFS)

Claw

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Good luck to all of you competing in the Open! Wishing you all great results.

02/19/2012 Erin

Warmup: 90 sec single unders, Abmat situps, Back extensions, ring rows, assist ring dips

Workout: (Puppies -)
3 RFT
20# DB split cleans X 15 reps
Lat Pulldowns (45#) X 21 reps
5:21

Cash out: shoulder press 3 X 20 reps X 30#, back squats 45, 135, 165, 205 X 5 reps, internal and external rotation (shoulders) DB swings, RC physical therapy

Not 100% but feeling better than yesterday with my post-flu recovery. Shoulder was not tolerating overhead movements or assist pull-ups well so I scaled the weights back and increased the reps. That seems to be a better approach for the rehab.

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Deb, great feedback. Took a while, didn't it!?!

Strength: Back Squat: 3X 255, 295, 325 (failed on 3rd)
5X10 BS @ 185.
5 rounds of 25 feet lunges.

WOD w. group.
As many reps as possible over 3 rounds:
1 minutes of each:
Wall ball
SDLHP 95#
Box Jumps
Push press 95#
Row calories in 1 minute
1 minute rest.

Scales 14# ball, box step ups.
266.

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Hey All,

Getting back into a bit now after a lot of personal stuff, moving etc. Have also joined a new globo that is more CF friendly.


2.19.12

WU

Run 1/4 mile
Suitcase DL's 10x35 lb. kbell (ea. arm)

STRENGTH

Side Press
5xOly bar (ea. arm)
3x55 (ea. arm)
1x65 (right, [B]f[/B]-left)

Suitcase DL
5x95 (ea. side)
3x115 (ea. side)
4x135 (right)
3x135 (left)

CASHOUT

20 ball slams 30#
20 box jumps
20 GHD situps

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[B]JJ, [/B]welcome back :)

thanks [B]Pat.[/B] couple more years I might be adequate. [B]Claw [/B]= rocketa$$. :)

[QUOTE]shoulder physical therapy; t-spine, internal rotation and hip mobility;[/QUOTE]
[B]Alden,[/B] INTERNAL rotation? hip? What do you do for hip mobility?

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[B]Pat[/B] you know how I did the 48? I saw another lady do it at my last meet, she looked so familiar! i figured, [I]SHE[/I] did it, older than me, Spit! why shouldn't I? It was this lady, hahaha. [url]http://tinyurl.com/7zqyle5[/url] wfs

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[QUOTE=Deb Borbone;1035717]

[B]Alden,[/B] INTERNAL rotation? hip? What do you do for hip mobility?[/QUOTE]

I've been doing the shoulder internal rotation exercises that just appeared in the 3 part series on mobilitywod.com. My shoulder injury and the subsequent rehab pointed out a lack of mobility that I needed to work on.

For hip mobility, I started doing the exercises Kelly S demo'ed in "Executive Stretching" (Crossfit Journal video) and another video that recently appeared "2/2 Squat Cycle" on MobilityWOD.com. You use a chair or the wall to anchor your shin vertically (knee down) and then work to straighten the torso and open the hip. A variation is to use the wall and the non-anchored leg in a sort of lunge to stretch things.

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Deb - I should have mentioned that I'm noticing my "bad knee" feel better in squats now that I've started doing the hip mobility work.

2/21/2012 Front Squat

Warmup: Row 500m, single unders, back extensions, Abmat sit-ups, KB swings, chin pull 45# X 20, lat pull 45# X 20, shoulder press 303 X20

Workout:
Front squats 3-3-3-3-3
75-95-115-135-155 (PR)

Cash out: shoulder press 45X 20 reps X 2 sets, internal rotation, chin pull & lat pull 45# X 20 reps, t-spine mobility

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oh yeah. I do those all the time. the one he does like a lunge with the band, I do it holding my calf pressed to my hamstring (like in the wall one), can get real close to the floor; move my leg sideways to get a different emphasis.
for knees, I also stretch adductors, and roll them, ITB TFL hams calves, all of it.
I always feel my lower back bones moving; external rotation on my right hip is really compromised w/me.

Took me forever to figure out that hold bottom of squat, pushing elbows against knees? Was really supposed to be elbows more on my upper inner thighs, heels wider, to stretch my HIPS out. Duh! and OMG it hurts...

WTG FS PR... :)

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yesterday

15 amrap

12 24" box jump
24 16"box pistols
400 m run

3 rounds w/9 seconds leftover

plus lots of streching

great video jim. reiminds me why that area is one of my favorite parts of your country. esp when it is 2 degree's today and 100 mm of rain forcast for today.

today

front squat 1-1-1

285-315-320 (pr)

then 5 x 8 each leg saftey squat bar bulgarian split squat

then 5x10 purple band tricep pull downs

super happy about the front squat p.r. but sure am feeling wiped and having to be at work for the rest of the day.

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2/21 WOD

Good Mornings
5-5-5-5-5
65-75-95-105-115

Followed by:
AMRAP 10
2 Turkish Get Ups
4 Clapping Push Ups
6 V Ups
10 rounds with 35# dumb bell.

Never did weighted Good Mornings before, so very cautious with weights. No problem moving the weight around this morning, nice stretch on hamstrings.
Started AMRAP with 1.5 pood kettlebell, but that wasn't happening this morning, so went down to 35# dumb bell. This movement can be a LOT more efficient.

Claw

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2-21-12

WU

1/4 mile run
20 KB swings


STRENGTH

Hang Power Cleans
5x95
5x115
4x135


CASHOUT

25 SDHP 53#
10 Body Rows
1/4 mile Run

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Good Warm up today then:

PC 1rm 195 easy then stopped, cutting back. 225 PR

BP 1 rm 225 easy then stopped, cutting back. 275 is about right.

OHS 1 rm 95 not great.....really have to work on these. I haven't and it shows.

If there are alot in the open.....I'm sunk.

Good Luck to everyone!!

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JJ - Welcome back!

Congrats Deb on the Pr's!!

Everyone's been KICK@$$!! So awesome!!

1st day back since traveling. (not counting my attempt at 5 rounds 50m swim & 25 Push Ups on Sat. Only got 3 rounds in when my spousal unit called for me to help her with her back problems at the pool!)

[B]WU:[/B]
200 m run
10 KBS [I]Tried to use some of [URL="http://media.crossfit.com/cf-video/CrossFitJournal_MartoneSwing_SetUp_PRE.wmv"]Martone's stuff in the CF Journal
[/URL][/I]
10 Push Ups
10 Squats

[B]WOD:[/B]
30 HSPU
40 Pull-ups
50 KBS (1.5 pood)
60 Sit ups
70 Burpees (Yay! Burpees!!)

22:05

[I]What a day to come back!! To paraphrase Claw, 70 Burpees (Yay! Burpees!!) are STILL 70 Burpees (Yay! Burpees!!)!!! :D[/I]

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JJ good to hear from ya Dude welcome Back
Deb congrats on the pr

2/18
Team WOD at CrossFit Crown Point it was a good time and meet some nice people

2/19 worked on DUs and did som Burpees and pullups at the local High school

2/20 WOD Helen 8:30 I'm thinking maybe it was not 400 meters for the run

2/21 WOD 8:00 AMRAP 3 Rounds
5 Burpee Broad Jump
5 62# KB swings
5 Pushup
10 Back Ext GHD
10 Ab Mat situps
15 DUs
3:00 Rest between 8:00 AMRAPs

1st 8:00 3 rounds
2nd 8:00 3 rounds
3rd 2 rounds 10 DUs
got out of sinc in 2nd round (go figure)

m/57/180

good luck with the Games everyone

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02/22/2012 Angie

Warmup: Assist ring dips, shoulder mobility, single unders, back extensions

Workout: Cindy (Pack-)
50 pull-ups (subbed pull-downs @65#)
50 push-ups
50 sit-ups
50 squats
8:44

Cash Out: shoulder press 45# X 20 X 2, hip external rotation (tree posture), ring rows X 10 X 2, shoulder internal and external rotation, DB internal and external rotation

The move to heavier pull-downs and push-ups may have been premature for the shoulder in rehab. No pain but it stiffened up after the workout.

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2/22 WOD

Push Press
5-3-2-1-1
95-125-145-155-165*

Followed by:
1 Round for time
800 M Row
800 M Run
6:54.

My weight is down about 10# from before Christmas (currently 155, something I haven't seen in decades) but all the strength is still there, as evidenced by the Push Press PR. On the 1RFT started my row at about a 1:40 pace, slowed to 2:00 by the end. Thought I was pretty efficient on the row. The run went well, but I was really gasping for air for the first lap and a half. Thought I put forth a good effort here.

Claw

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Great Job JB, Alden, & Claw!!

Alden, have you looked at [URL="http://www.mobilitywod.com/"] the Mobility WOD[/URL]? Lots of good stuff there to help with stiffness, etc.

[B]WU:[/B]
40 ft Samson Stretch walking lunges
40 ft Hurdler Stretch reverse lunges
20 ft right hand 25# dumb bell snatches, thruster, left hand snatch, thruster, lunge walk

[B]WOD:[/B]
For time:
10 Wall Walks
then 3 rounds:
10 Ring Dips
15 Kettlebell Swings (1.5 Pood)
20 20# Wall Ball Shots
25 Abmat Sit Ups

14:54

[I]The "stabbing pain" I felt in my right shoulder several weeks ago was gone! Of course ring dips weren't any easier. Doing them in sets of three was best I could do. Wall Balls after KBS are BRUTAL!! Tried to break 15 mins, did it and ended being the first one done![/I]

Good luck in the open!! (YAY!! BURPEES!!!)

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skipped planned strength workout as the group WOD was taking the 5AM class so long to finish---and there was some bench pressing.

Aaron Brown (?) WOD
2RFT
24 deadlift @295
24 box jumps @24 inches
24 wall ball @ 20 lbs.
24 box jumps
24 bench press@195
24 wall ball
24 cleans @145.

stopped at end of round 1. 19:30.

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great work everybody. keep at it and good luck in the opens!!

tonite "helen" slightly modified

3 rounds

400 m run
21 16kg russian kb swings
12 ring rows

9:26