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No, I didn't critique John B's video, just gave it a thumbs up. I realize they probably don't count those, but just in case!
It was a fun week - my struggle was suddenly EVERYBODY's!!!
PS - the biggest thing is people dont bring the bar IN W/THEIR LATS... and pulling it to your thigh or lap with arms then jumping is wrong (no jumping in WLing).

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WOD March 5
for time
21-15-9
power clean female 35kg
thruster 35kg


did 24kg 14m11sec
I really struggle with clean and with the snatch for that matter.. they are on my extra work list.


cheers

H

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go [B]helen!![/B] another role model.
Be(a)st breakfast ever:
3 eggs, spinach, tomato w/hot sauce, grits with walnut/pecan butter & a tiny bit of honey... cinnamon turmeric ginger... ahhhhh!!!!

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mmmmm grits w/ anything......sounds great deb. when i mention grits up here most people look at me sideways and walk away. they don't know what they are missing.

last nite

15 dead cleans (kinda a combination of dead lifts to a low clean position) 135 lbs

then 7 rounds

7 per side 12kb kb swing
7 ring row
7 24" box jump

8:09

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Anyone what to guess 12.3 ?

My guess is another single mode with a different set up or a chipper.:D

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+1 on the grits. Especially if they haver cheddar or jalapeño cheese in them. I, on the other hand, had a mango yogurt smoothie with protein powder because I was slow getting out of bed and starting my workout this AM.

3/06/2012 Back Squats

Warmup: Row 500m, Abmat situpsX20, 35# KB swings X15X2, Good mornings 20, 30, 45X10, pushups, pulldowns 85#X20

Workout: Back squats 5-5-5-5-5
135, 165, 185, 205, 215 (PR)

Cash Out: Squats 135 X 10, Row 500m, chin pulls 85#X20

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ok you caught me, I do eat some cheese :)

[QUOTE]
Workout: Back squats 5-5-5-5-5
135, 165, 185, 205, 215 (PR)
[/QUOTE]
Every time you squat, you get a PR!!! :highfive: And with 5's!!! Are these highbar, lowbar??

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3/6 WOD

“Fran”
21–15–9
Thrusters (95#/65#)
Pull Ups

7:29. Extremely pleased with this result! It's a 1:59 PR over my last effort. (Got to bang the PR gong!) :pepper:

I will get faster as my rests intervals become more infrequent and shorter. First round did 10 thrusters and 10 pull ups straight, devolved to 2's by the end. Weighed 153 this morning. Thanks to BWood for counting.

Huge class this morning, guess nobody got scared away. Link to whiteboard (WFS) [url]http://www.flickr.com/photos/93561498@N00/6959072053/[/url]

Claw

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[QUOTE=Deb Borbone;1040718]
Every time you squat, you get a PR!!! :highfive: And with 5's!!! Are these highbar, lowbar??[/QUOTE]

Deb - I've been following something Jeff Martin on the BrandX site suggested for people trying to increase their overall body strength without going all out on the CFSB approach. As part of my warmup, once a week I do 4 sets of 5 deadlifts or 4 sets of 5 squats. So far, I've been able to add five pounds per week to those lifts. I usually space the deadlifts and squats across a rest day so as not to overdo the workload. I just started back to doing shoulder presses; I made it to 90#X5X3 this week. I'll ease into a similar approach for the presses.

Glad you asked the high bar - low bar question. I used to do low bar squats but have been doing high bar since I hurt my shoulder. I have had some ROM challenges and couldn't get the left arm into position for a low bar squat. Now that the shoulder is improving, I need to start working on the low bar squats again. They feel better on my back and I'll need that; 215 definitely felt heavy this morning.

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Allen- nice work on that 5,5,5,5,5 BS PR! I can relate to that weight!
Found it made a 10# difference for me yesterday when my coach had me reallllly slow down on the last 2 reps so the momentum didn't drive me into and stick me at the bottom!

Jim C.- Congrats on the Fran PR! 1.59 is big!

QUESTION? Iam looking for a good fuel source for pre-workout heavy met-con?
I seem to run out of gas two soon? It is one of my goals this year to better my cardio endurance while also developing more upper body strength/ flexibility.

I am an open book (all suggestions absorbed) THANKS

Jim C.---pull ups, box jumps and dead lifts (or Du's instead of box jumps):pepper:

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[QUOTE=Tim Randall;1040838]

QUESTION? Iam looking for a good fuel source for pre-workout heavy met-con?
I seem to run out of gas two soon? It is one of my goals this year to better my cardio endurance while also developing more upper body strength/ flexibility.

I am an open book (all suggestions absorbed) THANKS

[/QUOTE]

Tim - what time do you workout? Since I do mine before work (hit the gym around 0530 each morning), I don't eat before I workout. Before I go to bed, I have a glass of 2% milk with a small amount of whey protein powder (from CostCo). I find that my stomach doesn't tolerate much of anything in there when the workout is a heavy metcon.

On weekends when I workout later, I try to have something that isn't too heavy about two hours before the workout. Scrambled eggs with a little cheese and oatmeal or Hodgkins Mill Mighty Tasty Hot Cereal or fresh fruit seem to work well for me. I made the mistake of eating a spinach, parmesan and feta omelet and then going straight into the gym a few weeks ago. Big mistake; I had heartburn all day.

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[QUOTE=Tim Randall;1040838]QUESTION? Iam looking for a good fuel source for pre-workout heavy met-con?
I seem to run out of gas two soon?[/QUOTE]

It's unlikely you truly run out of fuel during a Crossfit workout, they are too short. That's analogous to hitting the wall during a marathon, around four hours into the run. That said, I workout at 6 am, and I usually have a little bit of protein (hard boiled egg or piece of leftover cold meat from night before), a little bit of fat (handful of nuts or some avocado), and a little bit of carbs (handful of baby carrots or half a piece of fruit) at about 5:30 a.m. If I had a huge meal the night before, I will sometimes skip morning food altogether.

I also drink a big glass of water usually dosed with FRS.

Then, whatever other problems I run into during the WOD, they don't involve running out of fuel.

Claw

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[QUOTE]
QUESTION? Iam looking for a good fuel source for pre-workout heavy met-con?
I seem to run out of gas two soon? It is one of my goals this year to better my cardio endurance while also developing more upper body strength/ flexibility.[/QUOTE]
I usually eat a sweet potato the meal before (lunch) and then, an hour before the workout (5 pm) I drink a coffee w/a slice of black bread w/walnut-pecan butter & honey.

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J.D. that was pretty sweet hitting 12 snatch a 135, thats way heavy!

I always try to put some fuel in before I go to the gym in the afternoon its a orange and some nuts maybe boiled eggs, on weekend mornings bacon and eggs tea or some beef and eggs, fruit

3/6
wu DUs
WOD 3 rounds 10:00 AMRAP
run 200m
15 ABmatt situps
15 green band back ext
10 pushup
rest 2:30 between each 10:00 AMRAP
1st 3 rounds 2 pushup short of 4
2nd 4 rounds
3rd 4 rounds

m/57/180

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[QUOTE]I used to do low bar squats but have been doing high bar since I hurt my shoulder. [/QUOTE]
ahhh I see. I do highbar...but thats because of the Oly lifting. Can't catch a clean or snatch with your hips back :(

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Claw - SWEET!! Congrats on the Fran PR!! And by almost 2 min!! I LOVE reading that stuff!!

Tim & Alden - Congrats on the BS Prs!!

JB - I NEED to do your WODs!!

Helen -Great job on that WOD!!

Mark- Welcome (back)!

[B]WU:[/B]
Partner warm up:
On does Inch worm extensions to push up to jump to a squat for 40 ft while the other does SLOW squats.
Hollow rock reps
PVC front squat & thruster work

[B]WOD:[/B]
"Rahoi"

12 Min AMRAP:

12 24" Box Jumps
6 95# Thrusters
6 Parallel to bar Burpees! (YAY! BURPEES!!)

4 rounds and 4 Box Jumps

[I]You know it's going to be a bad WOD when the highest score is 7 and change!! Box Jumps were my killer & I slogged through the Burpees (Yay! Burpees!!). Was 4 shy of 4 rounds with 20 seconds left & I FLEW threw them with enough time to get 4 Box Jumps. A small victory![/I]

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[QUOTE=Deb Borbone;1040902]ahhh I see. I do highbar...but thats because of the Oly lifting. Can't catch a clean or snatch with your hips back :([/QUOTE]

Deb - I tried to send you a PM with the programming info I mentioned earlier (CrossFit Strength Bias for Beginners) but got an error. Said you've exceeded your private message quota.

If the group is interested, I'll paste it into a regular post here on the Over 50 log.

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6 March
at home modified Angie
25 pull ups
40 pushups
50 situps
50 squat
time: 21,10 mins.. hard to motivate myself to go fast at home but wanted to do the work not necessarily for time. I faffed about like a silly old lady instead of being a determined old-er woman.. LOL

7 march
Deadlift
3-2-2-2-1-1-1-1-1
55-65kg PB
another tiny step towards a 100kg deadlift..

H

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3/7/2012 DB Squat Clean Thrusters and Pullups

Warmup: Row 500m, Abmat situps X 30, Pulldowns 85# X10, chin pulls 85# X10, 35# KB swings X 20, air squatsX10, low bar back squats 45#X10, PVC OH squats X10

Five rounds for time of:
25 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups
8:25

Cash out: shoulder press 75, 85, 95, 95, 95 X 5, PVC snatch

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Thanks:thanx: for all the replies as to my "fueling" question-- all good advice. I concluded I need to get back to where I was last year at this time (eating smaller portions more often) do a better job of proportioning the Protein-Carbs-and fats. Especially for my recent stepped up "strength bias". As well I think I need to (as suggested) put a little carb in the tank (along with my coffee) prior to morning workouts.

Alden-I would welcome that link to strength training for beginners!

William H- Thanks (another proof positive that CF works!)
Ditto:: on the need to match JB's work ethic on a consistent basis (like he does)
((what ever the 12.3WOD is)). You and I need to get more than 75-76 points:p:confused:

BEST OF SUCCESS TO EVERYONE ENTERED IN THE 2012 open!:pepper:::pepper:

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3/7 WOD

AMRAP 5 Min
10 M Overhead Walking Lunge (45#/25#)
2 Minutes Rest
AMRAP 5 Min
3 Squats
3 Push Ups
2 Minutes Rest
AMRAP 5 Min
10 M Overhead Walking Lunge

9 lengths; 25 rounds of squats-push ups; 8 lengths.
My arms and shoulders crapped out shortly before my legs on the OH walking lunges, and it did not take long for that to happen. Five minutes of OH lunging was plenty. The push ups/squats seem like they could have gone on all day, I picked a decent pace and kept at it. (Got a little confused only counting to 3 on squats, so my first couple of rounds may have included 4 or 5 squats.) Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/6961798929/[/url]

Claw

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[QUOTE=Tim Randall;1041159]

Alden-I would welcome that link to strength training for beginners!

[/QUOTE]

Tim - Done. Sent you a PM with the info.

Alden

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De-load week:kicking0:
Bench
5X105,135,195
5X10X185.

WOD
Thompson
10 RFT
1 rope climb or 4 ascents from floor to overhead
29 back squat @95#
32 feet farmer walk with 2X 2 pood kb's.
24:31

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Alden--Thanks Got it!!
Better get some sleep going to hit 12.3 in the Morning
Best of success to all that give it a go

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last nite buy in

6x3 dead lift concentrating on form over weight 225lbs

partners wod (when 1 is working the other is resting)

3 rounds each 45 lb goblet squats (my partner did 25 lb ones)
600 m. run

25:18 for our team

my partner was a 49 year old woman (our coach picked the teams) and our team time when i left the gym last nite with 1 class to go was in the top 3

whoooo hoooo old people still do rock sometimes :pepper:

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12.3 is gonna be hard to get 6 Rounds for me, but that's my goal. Good Luck Everyone!

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5 rounds:

Row 800 M.

(Sub for 9 muscle ups)
18 ring rows
18 bench dips

27:55

Diet and weight suck (that 254 in my sig is BS)

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"The other Bill H" - Glad to see you back! Nice Job on that WOD!

Cliff - ROCK ON!! Way to Go!! I love it when we AK's kick some @$$!! :D

Pat - Nice on "Thompson"!!

[B]WU:[/B]
2 Rounds:
400m row
15 Push Ups
15 AbMat Sit Ups
10 Pull Ups
Samson Stretch

[B]WOD:[/B]
Open WOD 12.3

15 20" Box Jumps
12 95# Push Presses
9 Toes to Bars

ONE HALF – NOT ONE - BUT 1/2 REP SHY of FIVE rounds!! GRRR!! :ranting2:
179 reps
[I]Box Jumps went easier than I thougth, but they were STILL tough! (Even with KStar & Paoli's tips!) Had a couple of "no reps", which suck! Push presses were brutal. I spent WAY TOO much time on the negatives (Still scared about dropping 95# on my head!!:eek:)

Had a minute left to do the T2B to get 5 rounds. The clock ran out with my legs 1/2 way up on the 9th rep!!:ranting2:

Hope this one goes better for the rest of you guys!![/I]

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alden's rubbing off on me.
squat pr, 70kg for a double!!

GL on 12.3!

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well 12.3.. what can i say. untill today i had never even come close to T2B...
i managed 4 ( also counting in my mind the fact that another 7 were with R foot touching the L foot missing by millimeters.. so I think i can safely say that I now have something to work on)

so despite not even getting one round completed i feel like celebrating!!!
the lesson i have learned is that i waste too much time thinking/saying " I cant do that" and choosing to scale down. in future i will remember this and try to choose accordingly. Without the incentive of the open i would be doing V-sits or knee raises for the rest of my life

H

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Congrats Helen!~~~ it is always good to get a win!;);)

William--you Beast you! You got me on this one: I came into the box this morning to work on "form" as I had not progressed very far last year when I got hurt and for sure had never attempted anything like sets of 12 at 95#'s:ranting2:
Managed 4rds +15+8 tonight---I was definitely spent! but pleased to be able to do the work without re-injury to my shoulder!
(May give it another go on Saturday if my Delts stop yelling at me!!:rofl:)

Fun stuff and can't wait to punish me self some more!!

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Deb - Great work on the squat PR. It's always cool when you realize you've crossed another boundary.

Helen - +1 on Tim's comment. Getting 4 T2B after never doing one is super.

Bill - Nice work on 12.3.

Everyone else - good luck on 12.3


3/9/2012 CrossFit Games Open 12.3

Warmup: Row 500m, dynamic stretching, shoulder mobility, air squats, deadlifts 135, 205, 255, 280(PR) X 5 reps

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20” box
55 pound Push press, 12 reps
9 Toes-to-bar
7 rounds + 5 box jumps

Cashout: PVC OH squats, shoulder external rotation

I knew I should have gone heavier on the push press when I started to "look forward" to that part of the round. =8-0 The shoulder felt good and the push presses didn't thrash me like the box jumps and T2B did.

Have a great weekend everyone! Weather has broken here (going to be in the 50s this weekend) so I'm breaking out the mountain bike tomorrow afternoon.

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[QUOTE=Tim Randall;1041735]
Managed 4rds +15+8 tonight---I was definitely spent! but pleased to be able to do the work without re-injury to my shoulder!
(May give it another go on Saturday if my Delts stop yelling at me!!:rofl:)

[/QUOTE]

Tim - What did you do to your shoulder? I'm rehabbing mine after a labrum tear. I'm trying to err on the side of conservative since I managed to injure it without ever doing anything that hurt during a workout. I look forward to getting my overhead press weights back up so I can try this at the prescribed weight.

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alden...go easy on shoulders. i had subcromial decompression surgery january 19,2011 and am still not back to where i was pre surgery. it is getting better every day however i am still limited in my range of motion.

i would love to be back on my mountain bike. mothers day 2010 was the last time on it. the up and down motion on the shoulders even with front suspension was to much. it took me 3 days not to be in pain after a 45 minute ride.

that being said as soon as the weather breaks here i am pulling the bike out and seeing what happens.

but again go easy on those shoulders. i never realized just how complicated a joint it is till i had my surgery.

and we are getting a bit older ;) but maybe not wiser :D

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[QUOTE=Cliff Miller;1041878]alden...go easy on shoulders. i had subcromial decompression surgery january 19,2011 and am still not back to where i was pre surgery. it is getting better every day however i am still limited in my range of motion.

that being said as soon as the weather breaks here i am pulling the bike out and seeing what happens.

but again go easy on those shoulders. i never realized just how complicated a joint it is till i had my surgery.

and we are getting a bit older ;) but maybe not wiser :D[/QUOTE]

Cliff - I hear you on all counts. The most offensive part of my injury was that I didn't think I did anything wrong; the "part" just failed. I've been guilty of a lot of self-inflicted damage over the years, between motorcycles and bicycles and a bad fall on ice on stairs so I shouldn't have been surprised.

I just keep working on ROM and adding small increments of weight to exercises. When something hurts or makes the shoulder unusually stiff, I take a couple days off from activities that take the elbow above the shoulder. When I start back with the larger ROM, I decrement the weight to work back into it. I'll take some stiffness and a few aches and pains so that I "wear out instead of rusting out." ;)

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Should have stayed in bed.

Dl: 5X225, 255, 295
5X10X285
5X10 Knees to elbows on rings.

WOD. 7 rounds with each round starting on 5 minutes.

5 thrusters@135#
10 burpees
200m run.

I surrendered after 3 rounds. Went and walked a mile to finish.

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alden...i hear you about "wear out instead of rusting out."

i have this quote blown up in my office

"Life should not be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather skid in sideways, chocolate in one hand, wine in the other, body thoroughly used up, totally worn out and screaming "WOO HOO what a ride!""
Author: unknown

i really need to go to the gym tonite and as sick and twisted as it sounds i am looking forward to 12.3 as i have a lot of steam to blow off as i had to just fire a 5 1/2 year employee:ranting2::ranting2:

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whew blew that steam off:evilsmile

18 minutes

15 green band high bar good mornings
12 155 lb 16" box squats
9 45lb good mornings

8 rounds plus 15 plus 9 = 302

my legs are toast and have a total mental attitude adjustment.:thanx: crossfit and my coaches.

good luck everybody who is doing 12.3 there were a lot of spanked people in the gym tonite.

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Had hoped to hit a least 9 rounds in 12.3 but that may just be a pipe dream
ended up with 267

it is just as tuff as everyone says it is! I told myself before I started that I was going to push past the mental block of the mind telling oneself to slow down, but there I was when the going got tuff backing off

Having a lot of fun doing the games WODs with a couple other guys a the gym though

m/57/180

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Cliff, Good on you for taking out frustations at the Box instead of what I have been guilty of (taking it home and sharing it with the Wife) who had nothing to do with it!--

Nothing has been more difficult for me in the last year than to "HAVE-TO" not lift anything above the nips for over 10 months! It was during the second week of last years open that I did myself in (tripping over a ramp cable and hyper extending my wrist and tearing/ stretching nearly everything attaching the hand to the arm!--I still can't put full weight on the wrist (rings or handstands) Then if that wasn't enough in August with my Wrist in a Brace and taped I decided I could ride my Dirt bike (again)--STUPID-- I CRASHED on a fire road when I collided with my son in law in a dust cloud.

Alden -I left the Radiology report with my Chiropractor (couldn't even pronounce most of the words)--I will scan it and send PM if you want when I get it back?

The PT I showed it to explained that I had separated the AC joint (showed still separated by aprox. 6mm) and all the supporting ligaments and tendons including the rotor cub muscles, bicep tendon and the like had slight tears. (i was told that if I was "Patient" and did not over stress them they likely would repair themselves without surgery) I gradually started doing band work, scare-crows and light dumbbell work daily--a lot of Advil! I did no Pushups or lifting overhead for 9 months! After about 3 months I discovered that I could do pull-ups with a brace and could ride my road bike with a brace and Push-ups on my fingertips so I was still able to Workout and ride!-add running an I was able to keep up the cardio! (ok now after 34yrs my wife knew she married a crazy man!:D

Fortunately I was wearing top drawer shoulder/body armor that held it all together enough not to fracture the Scapula or even the Clavicle! On a side note I Hit my head on the ground hard enough that it blew the vents out of my helmet and knocked me out! (Three months later) when I decided to have a Chiro Xray my "stiff neck" that wouldn't get better it was discovered that I had a nearly 1/4" dislocation between the C2-C3 Vertebrae (still seeing him 3 times a week and nearly back to (never normal)--:yikes:
According to him if it wasn't for my CF training I likely would have broken my Neck!---Conclusion? Think I am going to get a lighter Dirt Bike than my KTM-450 and never let my Son-n-law get ahead of me!!, Get a MTB with more suspension :D:run:

I am feeling truly blessed to be able to get this far in the 2012 Open and already looking forward to Next year! (Masters 60+)

Better get off of this Computer (I surely have typed way to much!):tmi: