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great work everybody on 12.4

i got to do a modified 12.4 tonite

150 goblet squats 50 lb dbell
36 double unders

186 total in 12 minutes

was very glad when it was over

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this morning "lynne" sure was sore in the shoulder/upper back area from yesterday.

5 rds

bench press
pull up

31-135 lb bench
23-green band pull up

off to long beach washington for 4 days of camping in the rain.

make sure you enjoy "national corn dog day" today:D

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153 on 12.4

Got through with wall balls with about 1 1/2 minutes to go but found it very difficult to lift my feet off the ground. :rofl: Managed 3 whole DU's.

Very sore is an understatement!:eek:

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12.4 = 193

Finished the wall balls @ 9:33 but eas so gassed thr DU's were real hard to come by. So I missed my chance but I was not ready for it. These wod's really show me my holes

Great workout. Glad I'm past it

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Nice work everyone that has posted 12.4 to date! Mark you are sure spot on as to these WOD's showing us the holes! I am in amazement seeing some able to do this WOD twice already!! Darn I walk like a 2 year old in Diapers and I was just thinking last week my legs were feeling pretty strong:confused:

I am still looking for the one that sabotaged my Jump rope and added weight to the wall ball?--

Cliff,
I haven't had much experience with Bench pressing and attempted Lynne for the first time: I was working with a "seasoned lifter" and I told him that I was still taking it pretty easy on my shoulder so i did the following
WU- 45 x 10, 65 x 10, 95 x 3
---------------
95x30/23 PU
95x20/23 PU
95x17/20 PU
95x17/ 21 PU
95x15/ 20 PU
it felt good to be able to put a load on my shoulder again) even after the WB's the shoulder feels fine! I am looking forward to building some upper body strength and increasing ROM at the same time! (any comments on the subject greatly appreciated from the seasoned veterans!

Pat Q. Those are huge numbers on that strength cycle!

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Helen - Here's the full link to the [URL="http://www.wyomingathletics.com/auto_pdf/p_hotos/s_chools/wyo/genrel/auto_pdf/JUMPROPEPROGRAM_2"]University of Wyoming Jump Rope program[/URL]. Hope it helps.

Jack - I had a little less than 2 min left. It was slower than my last Karen, but it didn't help! Everyone has seemed to have repeated my experience. Nothing left to do DUs with.

Tim - You make me laugh!! :D

[B]WU:[/B]
Painted the side of my daughter's garage.
Installed a new back door and trim.
Had 2 habanero peppers in steak fahitas

[B]WOD:[/B]
55 Birthday Burpees (YAY! BURPEES!)

[B]Cashout:[/B]
Drink a bottle of Guiness!!

Great Job on 12.4!! Hope everyone had a wonderful St. Patrick's Day!!

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Great job on 12.4, everyone. I didn't even try it; my shoulder can't handle the shock of catching the wall ball yet.

3/16/2012 Hike (Rest Day.....)

I got my butt seriously kicked yesterday. Did the Horsethief Falls/ Pancake Rocks trails hike with some friends. 7 miles with 1800' of climbing on a snow and ice-covered trail that topped out over 11,000 feet. After the last few days of workouts, there was NO gas in my tank. It was still a great day. It definitely make the point that I need to take those rest days. And I got some great photos of the vistas and the frozen falls. :-)

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[QUOTE=William Hoogsteden;1044534]
[B]WU:[/B]
Painted the side of my daughter's garage.
Installed a new back door and trim.
Had 2 habanero peppers in steak fahitas

[B]WOD:[/B]
55 Birthday Burpees (YAY! BURPEES!)

[B]Cashout:[/B]
Drink a bottle of Guiness!!

Great Job on 12.4!! Hope everyone had a wonderful St. Patrick's Day!![/QUOTE]

Bill - Happy birthday!!! Love your workout protocol. Spicy fajitas warmup and cash out with Guinness.

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Btw I'm expecting DOMS to kick in by Monday since that is about 48 hours after 12.4 and I'm sure trouble going down stairs..etc I've spent a lot of effort today on recovery (ice bath and long walk..etc) but I always seem to get hit. It takes me a long time to recovery from these types of wod's

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Bill or Bills daughter or whoever, happy birthday!

nice job on 12.4 you guys. as for soreness, the bodyweight stuff (cindy, et al) was always worse for me than even wallballs!

Redshed Crossfit does a TON of doubleunders & wallball. The ladies all throw 16# - 20# to 10' ON THE CEILING target, and I remember 'cashouts' of 300 dus!! They're always programming advanced 'shedkicker' workouts w/muscleups, most of their guys have them, so 12.4 was a great one for them. I'dve been surprised if a shedhead didn't make a dent in the DU's; I think only a few didn't get 240..many of the guys managed muscleups, my coach got 256!!! Good coaching at that place, strong mofos. :) Crossfit, gotta love it.

And, [B]JB,[I] I saw your double unders!![/I][/B] Way to conquer those, nice work!! :D

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[QUOTE=Alden Hingle;1044536]Bill - Happy birthday!!! Love your workout protocol. Spicy fajitas warmup and cash out with Guinness.[/QUOTE]

ditto from me..

Happy Birthday ( a little belated )

Helen

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Gotten behind on my posting again, and after checking my notes, I have not been keeping track of my WOD's
thanks everyone for the kind words and taking the time to watch my Vid's
Happy Brithday William I am going to do 55 YAY Burpees YAY thats right Burpees In your honor before the day is done Happy Brithday Bro

Cliff it took me 2 1/2 years to learn how to do Double unders everybody and their Brother at the gym tried to help me, but it is just like everyone says one day it just happens, Only now I am afraid to not do them almost daily

Re did 12.4 today and scored lower thats the first time that has happened on a re do. I thought I would game the thing by going 30 on :10 rest, this only made it worse for me

Great to see everyone hittin it hard keep up the good work, Hope I took the time to welcome Helen

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[QUOTE=John Burch;1044641]it took me 2 1/2 years to learn how to do Double unders everybody and their Brother at the gym tried to help me, but it is just like everyone says one day it just happens, [/QUOTE]

Guess I have 2 more year to practice them. :(

3/18/2012 Row, Sit-ups, Rope Climbs

Warmup: jump rope practice; pulldowns (70#)/ back extensions/ KB (35#) swings X10X3; shoulder press 45#X10, 75#, 90, 105X5

Workout:
Three rounds for time of:
Row 500 meters
25 Abmat Sit-ups
2 Beginner rope climbs (laying on floor to 9')
13:13

Cash out: Burgner warmup; PVC snatch; KB (25#) clean & press and snatch

First time trying rope climb since shoulder injury. Felt pretty good so will work them in the coming weeks on a 15' climb.

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3/17 WOD (Saturday)

Tabata OHS with PVC = 15.
Went first round at about 80%, hit 15, and stuck it out to the end. Could maybe have maintained 16, but in some of my intervals getting to 15 in 20 seconds was tight.

Then,
Max goblet squats (1 pood) in 3 mins = 75
1 min rest
Max burpees in 3 mins = 39
1 min rest
Max pull ups in 3 mins = 40
2 min rest
Max goblet squats (1 pood) in 1.5 mins = 43
1 min rest
Max burpees in 1.5 mins = 23
1 min rest
Max pull ups in 1.5 mins = 19

Total = 239

Claw

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Alden I'm sure you got better rhythm then I, Because I don"t have any, and three years ago just jumping rope was a task, something we never did as kids

3/18
games WOD 12.4

in the early evening at the High school field house
55 DU's
55 Burpees YAY Burpees Birthday Burpees YAY
55 situps
55 mountain climbers
55 pushup

all of the above broken
m/57/180

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Took a rest day today (still walking kinda stiff) I was privileged to offer a Christian Sunday morning service at the Portland Roadster Show today and it was really a lot of fun. I spent thousands of my kids inheritance $ (in my mind) drooling over some of the amazing cars, trucks and custom bikes!--I was also surprised to have been awarded best in Class for my Custom Soft tail Chopper that I entered. As part of my works of service I as well provided security for the competitors while they attended the awards cerimonies at the end of the day.

Ok back on topic; John B. I too got a lot out of watching your videos--your rhythm on the Wall-balls was truly amazing and gave me a lot to shoot for as I found myself putting the ball down way to often (costing me a lot of time)

Alden--sounds like there is a pattern shown here by at least some of us as to getting DU's to come together? As for me it has been over 2-1/2 years and to date I have not linked more than "5". I recently decided to actually listen to the coaches as to working on "teaching my mind" to recognize the difference in the speed of both my jump and the rope by varying both (doing single unders and as well quite watching my feet!--it is working as I can now at least do single unders without looking like a spastic (most of the time)

Jim C- I Cut and pasted that workout you did and pinned on my desk backboard as a great one to do!!!==thanks

From looking at the postings of many of you it is becoming apparent that I need to do a LOT MORE WU and Cool down's after the WOD's!! Likely that is what is causing my recovery after the longer WOD's to take so darn long!!

Looking forward the the whooping prescribed for us on WEDNESDAY:D

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Everything about CrossFit demonstrates weaknesses. Try something new; find a weakness.... I downloaded the University of Wyoming jump rope program and worked on some of the drills. Nothing fancy, just the the one legged hops like I used to do. Now my ankles are stiff. This over 50 CrossFit stuff isn't for sissies. ;-)


3/19/2012 Row, KB Swings, pull-ups

Warm-up: jump rope, Abmat sit-ups, back extensions, dynamic stretching

Workout: 3 RFT
Row 500m
35# KB swings X 20
Assist pull-ups X10
13:35

Cash out: t-spine and shoulder mobility work, PVC snatch, PVC OH squats. Trying to improve shoulder and t-spine mobility; focusing hard on keeping the arms straight overhead and torso as erect as possible.

This morning's workout was a bit surreal. We had a power outage so I was wearing my camping headlamp for the warmup and to do the workout. It was really hard to convince my body to get moving since it was so dark in the basement.

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3/19 WOD

2 Minutes Max Knees to Elbows = (forgot, a little over 30)

Followed by - ”I’ve got no legs”
1 Round for a total rep count of:
Max Backsquats (135#/95#) = 35
Followed immediately by:
1 Round of Max Air squats = 1,000
Followed immediately by:
Wall sit at parallel for as many seconds as possible = 10

Total = 1,045.
Yes, you read that right. One thousand consecutive air squats! :kicking0: I'm going to sit down now for a while.
Link to whiteboard (WFS) [url]http://www.flickr.com/photos/93561498@N00/6996929049/[/url]

Claw

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[QUOTE=Jim Cordes;1044885]...
1 Round of Max Air squats = 1,000
Followed immediately by:
...

Total = 1,045.
Yes, you read that right. One thousand consecutive air squats! :kicking0: I'm going to sit down now for a while.
Link to whiteboard (WFS) [url]http://www.flickr.com/photos/93561498@N00/6996929049/[/url]

Claw[/QUOTE]

Holy K-RAP Claw!! Talk about choosing the wrench!! Way to go!!

Tim - I've found Mobilizing & stretching are Crucial to keep making progress. Check out [URL="http://mobilitywod.com"]KStar's site[/URL]! Tons of good info there!

Alden - I'm with JB, just keep practicing the DUs! And he's right very few of us guys did jump rope in out youth!!

Thanks for the Birthday wishes, everybody!! At least now Birthday Burpees (Yay! Burpees!!) are becoming a WOD in themselves!! :D

[B]WU:[/B]
400m run
2 rounds:
10 Pull Ups
10 Push Ups
10 Air Squats
10 AbMat Sit Ups

[B]WOD:[/B]
3 RFT:
10 Dead Lifts, 235#
150 Single Unders [I](Tried DUs, but they would've slowed me down!)[/I]

[B]After WOD:[/B]

[I]In Honor of my Birthday. (They just LOVE me! :D)[/I]

200m Sandbag (50#) carry run
18 50# Back Squats
200m run
20 Burpees (Yay! Burpees!!)
200m run
18 50# Sandbag Carry Walking Lunges
Finish out the remaining part of 200m Sand bag carry

[I]My Quads and Glutes are SO sore!!! :D[/I]

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3/19
WU DU's

WOD 12:00 AMRAP
1 thruster @ 95
1 Burpee YAY Burpee
1 pullup
2 thrusters
2 Burpees YAY Burpees
2 pullups
and so on for 12:00

8 rounds 3 Thrusters
m/57/180

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Back squat day: 3X265,315,345.

WOD: Max weight for push press for 3 R: 185#

3RFT:
20 53# KB swings
20 Burpees
20 Box Jumps
Scale 2 rounds and step up on box: 10:14.

200m Farmer walk. 2X72# KB for time: 3:10.

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You folks are AMAZING in the strength and power output numbers! I see these numbers and some days, I'm embarrassed to post here. But I'm going to keep chewing on the goats; sooner or later, they'll be beaten.

3/20/2012 Box Squats

Warmup: Shoulder mobility; Row 500m; push-ups/ ring rows/ assist pull-upsX10X3; regular pull-ups X5; chin-upsX10

Workout:
Box squats 45X10; 85, 105, 125, 135, 155X5; 95X10

Cash out: pull-up shrugs; PVC OH squats; TGU, L side 10# X10 reps, R side 25# X10 reps

Slow getting into the gym this morning. The box squats were supposed to be part of my warmup. :-( The good news is that I managed 5 regular pull-ups without much discomfort and the chin-ups did not hurt at all.

Tried TGU on the left side with the 25# KB; managed about 3 before the discomfort was too much. Tried again with 15# but shoulder still did not feel stable in the transition from the floor to standing with arm overhead. Need to add those to my cash out routine more often.

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3/20 WOD

2 mins max double unders: 130.

Very pleased with them. This is a PR by 5, but more importantly I was stringing them together in long strings and was much more relaxed. Christina suggested holding shoulders back while spinning the rope, and this combined with my efforts at jumping a little higher really made them go well.

30-20-10-5
Press (75#/45#)
Overhead Squat (75#/45#)

15:04.

Presses were the bottleneck. Started with 10 or so straight, by the set of 10 I was doing them 3 and then 2 at a time. First press up, second press off the bounce, then shoulders too gassed for a third rep. I was very good about not push pressing or jerking, these were all strict presses. Had trouble with full depth on OHS. My legs weren't as tired as I thought they would be from yesterday, but I was still very hesitant to lower my butt all the way to the med ball. I got progressively deeper throughout the WOD, however, so it seems fatigue wasn't the limitation, it was mobility. Note to self: I need LOTS of mobility warm up in the hips before doing OHS's. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/6853955818/[/url]

Claw

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Alden,
I felt the same as you as to shoulder stability for almost 5 months after my accident (It was hard to do) but I quit lifting overhead accept for very light dumb bells and individual 2-1/2-5lb plates. I found I could gradually return to doing pull-ups with a band assist and then it seemed all of a sudden I was able to to again start casting the 35-45lb bar overhead (after doing a lot of mobility disconnects). Started doing wall ball shots with a 10lb ball then 14lb ball, wasn't till 12.4 did I throw a 20lb ball! (my shoulder didn't hurt at all afterward);) finally!!

3/20 Workout

WU-DU practice-5min, Dislocates/PVC, Band shoulder mobility, 500m row
WOD:--Team workout with Swat Team
100 box jumps/20"
100 Pushpress/65#
100 T2B
100 Kettle bell Goblet squats/25#
10 Rope climbs (beginners can scale 3/1 from floor)
10 sandbag TGU will other team members continue max Pushups/HR, Deadlifts/135#, airsquats

This was a good workout for me as I was called on do do a lot of the work for the team!-25Box jumps, 30PP, 20T2b, 50GS, 3rope climbs, 10TGU, 30Pushups.
Stretches-Quads, Hips, Hamstrings, (roll tri-ceps),

12.5???--thrusters and C2B Pullups??:pepper:

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Tim- my money is on Deadlifts & C2B Pull Ups!! :D nice job on that WOD!

Claw - Awesome DU AMRAP!! I'm jealous!!

Alden - NEVER feel bad about the number you put up! You're Lightyears ahead of ALL those who don't do anything!! BTW, TGUs are harder than they should be IMHO!! Way to Go!

Pat - awesome DL work!!

[B]WU:[/B]
Plank Holds
Hollow rock Holds
Push Up work
Plank Bird Dogs into column holds

[B]WOD:[/B]
8 Min AMRAP:

8/8 16kg KB Snatches
8 95# Push Jerks
8 Ring Dips

then Immediately

2 min DUs

2 rounds + 16 KB Snatches + 1 Push Jerk

then

4 DUs [I]Watch out Claw! Only 126 more & I'll be up to where you are!! :D Tried to do them ala John Burch... I have NO idea how he does 'em!![/I]

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William,

I am liking your choice for 12.5 over mine as heavy overhead lifts are still on my (i need to get stronger and more ROM list!):rofl: For sure it will be challenging for us all and fun to see our teams put up "their best efforts"

I didn't get a chance to do the TGU with the 45# bar yet, however I did do a couple today and it for sure made it a greater challenge (that darn bar just doesn't play nice like the KB!!

"I want to be like you Claw"---I am determined to jump rope everyday till it comes together!!--nice work--130 in 2min is pretty darn awesome!

Say, I would love to see some numbers as to how many "over 50" athletes you guys have in your box'es?---

I am planning an open house for "mature adults" this summer and see what kind of response I get?''

Pat and John B--I like those two WOD's --copied them down for future! Thanks

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[QUOTE=Tim Randall;1045442]William,

Say, I would love to see some numbers as to how many "over 50" athletes you guys have in your box'es?---

Thanks[/QUOTE]
Tim,

I train at a small box in Manhattan Beach, CA (Karma Crossfit). 2 guys over fifty train regularly. I'm the oldest member at 56. Another guy I train with is 50, extremely strong and fast and once he gets more technique on things like DUs..etc would be a "top 3rd" athlete IMHO..so I'm encouraging him. bottom line: most of the people I train and compete against are 20 or 30 years younger..:-)

Cheers
Mark

p.s. btw still sore from 12.4 on Sat..need to get work more on recovery.

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3/21 WOD

CrossFit Games Open Wod 11.5
AMRAP 20
5 Power Cleans (145#/100#)
10 Toes to Bar
15 Wall Balls

6 rounds @ 135# + 5 PC's + 9 T2B.

I was on the fence about coming in this morning because I've been training so much, but I wanted to do so because my buddy Brad was doing his first week. I missed this Open WOD last year so had nothing to compare to. Feel like I kind of phoned this one in. I am glad I decided not to go to 145# because my form on 135# was poor enough, although thanks Baker for reminding me to drop under the bar on the PC's. Tomorrow definitely a rest day, then hit 12.5 hard on Friday.

Dan and Lum both turned in great numbers as Rx'd, good job! Link to today's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7003368307/[/url]

Claw

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[QUOTE=Mark Levy;1045614]I train at a small box in Manhattan Beach, CA (Karma Crossfit).... Another guy I train with is 50, extremely strong and fast and once he gets more technique on things like DUs..etc would be a "top 3rd" athlete IMHO..so I'm encouraging him.[/QUOTE]

Mark, are you talking about Curt? If so, tell him I am encouraging him too.

Claw

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Jim, have not met Curt. I've been going to this box for about 2 years. I'll ask my coach about him. Not sure he is training at Karma

Cheers
Mark

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No need. He started there a couple years ago then quit as far as I knew. Just wondering if maybe he went back. Sounds like not.

Claw

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Thanks for the feedback Bill and Tim. I am planning a comeback in competitive powerlifting.

Bench day: 3X205, 235, 260 (4R)
Assist work: 5X10X185# BP
5X5X225# bent rows
5X10X dips w. 35# KB.

Then walked 2 miles.

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Pat - Were your ears burning? I often mention you & some of the numbers you throw up to the guys at the box. (Scares the youngsters! :D)

Tim - It's either that or a heavy Fran!!

We've got a few folks in the masters categories, but I don't keep track (at least that closely!!

Claw - 6 + rounds on 11.5 isn't exactly "phoning it in" IMHO!! Great job

[B]WU:[/B]
400m run
50Ft Butt Kickers
50Ft High Knees
50 Ft Walking Lunges
50 Ft Hip Openners

Clean & Jerks (Max Load)
145#
[I]Didn't push it because the..[/I]

[B]WOD:[/B]
Angie

100 Pull Ups
100 Push Ups
100 AbMat Sit Ups
100 Air Squats

25:08

[I]Was the last one finishing the pull ups. Went from subsets of 5 to 1 by 48... Kept the Push Ups to sub sets of 10 until 40, then subsets of 5 for the rest. Sit Ups were fine until the slight Charley Horse around 48. But I finished & made up some time. Got into an Air Squat race with my 20 something LT buddy. Managed to beat him by 15 sec!

Ended beating my last Angie time (Aug 10) by 1:32!! And that time, I scaled the Pull Ups!! Sweet!

Also, got to meet Greg Parr - the third place finisher in the over 60 masters division last year & Dad of the guy who's leading our games team!! Pretty cool![/I]

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Thanks everyone for the input on the Masters in your box! (looks like our ranks thin out pretty quickly after 40! Makes even more impressive when I see the awesome numbers put up by those that "choose" to make total fitness more than riding in a qolf cart for 18 and bowling every Tuesday (no offense)

As for what the HQ with throw at us for 12.5? That will teach me to Guess right!!:yikes: (that combo should prove interesting!!):rofl: I went in today and did some light thrusters and a 12 or so C2B and and did DU's (practice) managed to keep up with dU-SU-DU for 20 on several attempt and felt a little more relaxed! (I will be having a halleluja breakdown when they come together!!--(abs are a little sore still after the 60 GHSU's on Monday! (I was fore warned)

Pat- your lifting capacity is outstanding (I would be sitting on our drag sled and hollering "mush" after that load!--keep up the great example for us youngin's!

William-I am training my wife in the morning (before) I go into the box and when I saw you did Angie (nice PR by the way) I suggested that would be a good one for her:D she said she would go at it 1/4 scale as long as I did the WOD Rx (before I went in to the box to do 12.5:ranting2: I let her pass this time:pepper:

Re: Over 50 Crossfitters Sign In
 

we have a few over 50 at CF brisbane. I am the oldest at the 12 midday group, there is a gentleman who has more life experience than i in an earlier group... he is awsome.

we have a masters WOD on Fridays and have our own facebook page, plus have just arranged our own T-shirts.. because we are all so awsomely cool ( as well as modest :D) youngsters are now asking to join.. foolish creatures wishing the years away like that..

still the "Old Dogs" have the ability to learn new tricks

H

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great few days at the beach...just like my life...it snowed on us while there :)

sounds like everybody has been working as hard as ever. great work

tim our box has about 150 members with 2 guys and 1 female over 50. one of the other over 50's has been running a crossfit style mountain bike training class out of his home gym and will be coming back in the fall.

Re: Over 50 Crossfitters Sign In
 

Thanks everyone! My warmup this morning (starting in 5 minutes) is to shovel the 6" of new snow blocking my gate (still makes us homesick for the Alaska winters of the past!

Good luck to everyone on 12.5!

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Hey Guys,

I need your help. I feel like total poop! I am doing 12.5 on Saturday, do any of you have some voodoo to get me up and running Saturday?

Fever and general aches all over.:(

Good Luck on the last WOD everyone!

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[QUOTE]Fever and general aches all over.[/QUOTE]
awwww.
I take vitamin c, vitamin d3, broccoli & chicken soup; shower and/or mineral bath. Ill take a cold medicine at night before bed, fever usually breaks by the am.

Re: Over 50 Crossfitters Sign In
 

Jack, After the fact is tough, I am blessed to have not had a flu type bug in a long, long time, medically I am told that a flu is viral and must run its course? That said, our auto immune system is hard at work and everything in us is fighting it off, the best we can do is give support to our organs with increased doses of nutrition, supplements, especially those lost by DEHYDRATION, ibuprofen, will relax muscles, temporarily reduce fever and lessen aching (800 milgram max) this the soups and stay warm, limit exercise to light stretching is the best I have found! AS FOR ME AND MY HOUSE WE CALL ON THE LORD IN PRAYER and he has always been faithful to answer.

I am praying and believing by Sat you will be up and running
Chaplain Tim