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jim that event sounds way to fun.
last nite for the gym we pulled out BAB (big a** barbeque - big steel tube 2 feet across and 7 feet long with 2 wood stoves for heat and smoke) and had whoever wanted bring in some pork butt or brisket to smoke overnite. had almost 250 lbs of meat in it. tonite 2 km run 15 toes to over head lying on back 30 20lb med ball sit up 1 km run 15 toes to over head lying on back 30 20lb med ball sit up 500 m run 15 toes to over head lying on back 30 20lb med ball sit up 28:04 in the pouring rain |
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Row 500
30 bench press #115 (45% of bodyweight) Row 1000 20 bench pres #115 Row 2000 10 bench press #115 19:36 I think I nailed the scaling on the bench. Failed one rep and rested with the bar on my chest before re-racking and finishing the broken set. Thanks for the B-day wishes. |
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Hey Claw, I've been here but
don't know that I will make it over to PC. 6 hours on beach w. 5 and 6 yr old grandsons at Refugio Beach State Park is taking it out of me. Pat |
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Understood Pat, hanging with 5 and 6 year old boys probably a WOD in itself. :) Enjoy the great weather we're having!
Claw |
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[QUOTE=Cliff Miller;1062839]...last nite for the gym we pulled out BAB (big a** barbeque - big steel tube 2 feet across and 7 feet long with 2 wood stoves for heat and smoke) and had whoever wanted bring in some pork butt or brisket to smoke overnite. had almost 250 lbs of meat in it...[/QUOTE]
Now [B][I]THAT'S[/I][/B] my kind of WOD!!! :D [B]WU:[/B] Hollow holds Superman holds Paleo Ball (Paleo sit in a circle & pass (throw!!) Wall Ball(s) at/to each other!) Pillar holds (2) each side Pillar to hipe slow drop (5 each side) Squat Jump across box with and back with PVC pass throughs (2 on each squat) 10 Lunges each side while holding the front side hand palm on top of the PVC pipe [B]WOD:[/B] 3RFT: 15 20# Wall Ball Shots, 10' 15 225# Deadlifts 15 GHD Sit-ups 13:48 [I]1st round I did the WBS 15 straight. Then I hit the DLs and I was so ragged! This was a deceptively easy looking WOD, But doing the DLs was BRUTAL! At least I wasn't the last one! AND I was the ONLY doing it Rx![/I] |
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Happy B D Bill
5/21 front squat 95 135 185 DL 5x3 w/ chains standing on 25# Bumpers @ 275 3x8 walking lunge 45# bumper O/H 3x8 good morming @ 95 3x15 GHD situps WOD 30 TGU @25 100 DU 40 KB snatch @ 35 1 K row Post 3.6 mile run Kowels Bogg Dunes National lake Shore 5/22 WOD 200m run 20 WB 15 T2B 20 BJ 10 PP @ 95 20 Burpees first round 4:00 rest 3:00 next round 6:00 rest 3:00 Last round complete Chipper 1st 15 BJ 2nd 14 Burpees last about 7:00 to complete post 5 mile run Indiana Dunes State park trail 9 the ridge m/57/180 |
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team of 2 12 rounds each combined total time
me 40 yards out high pin on the prowler 40 yards back low pin on the prowler my patner a late 20 year old fire breather female 30 yards same hand position 16:34 we both thought we were going to die after about round 6 and then we really started to hate life by round 10. by and far one of the worst feeling after a work out. can hardly wait to try to better our time. twisted i know but :pepper: |
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BTW, Got my Numbers checked yesterday. My Cholesterol dropped 50 Points to 158! Not sure why, could be a combination of meds & CrossFit & I don't know what! Got family history against me and we'll see how I do in 6 months!
Of course now the Doc is worried that my resting heart rate is in the 40's. Can't please 'em!! ;) Awesome WOD's John B!! That afterWOD sounds wonderful! Oh yeah, Yay! Burpees!! Cliff - [QUOTE]...twisted i know but :pepper:...[/QUOTE] Yeah but we all are!! :D [B]WU:[/B] 500m Row 3 rounds: 5 C2B 10 AbMat Sit-ups 15 Air Squats 20 Min to find 3 rep Max Push Press: 145# Got 2 @165# twice, frustrating! [B]WOD:[/B] 400m run Then 3 rounds 20 24" Box Jumps 20 2 Pood KBS Then 400m run 16:04 [I]Box Jumps and Timed runs are such goats for me!! And this WOD was full of them!![/I] |
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william should be interested around my place in a couple of weeks as my wife just signed up for foundations. i can hardly wait as then finaly she will be able to understand why i sometimes crawl into the house
tonite 2 36" box jumps on the minute for 12 minutes then max rep body weight back squat 21 at 230 lbs then 100 sit ups with 20 lb dbell held on chest glad tomorrow is an off nite |
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[QUOTE=Cliff Miller;1063524]
max rep body weight back squat 21 at 230 lbs [/QUOTE] That sounds how do I lower my weight enough to no do 220# and be strong enough for 20 reps. Any how nice work. I found a group of like minded folks to workout with. Only with the group once or twice a week, home or work gym otherwise. I think it bumped up my game. 295# Deadlift 4:30 modified grace 95# group to overhead. Can do 135# ground to overhead singles, which I couldn't before. Rx by 60?:rofl: I have been messing with modified pistols hold on to rings and lean back. I have been doing them on one of those pulley machine things just put the weights up high (stationary). Maybe I'll use the pulleys and and keep dropping weights to get to no assist. |
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5/23 workout
Night Moves 5k run 23:01 This is a PR by 48 seconds. The Night Moves course is an out and back, uphill all the way out, downhill all the way back except the start line is at the east end of Shoreline Park and the stop line is the west end of Leadbetter Beach, meaning we get to run down the hill between Shoreline and Leadbetter without having to run up it. I am considering this a rest week, meaning I only did Jackie Monday morning, Night Moves Wednesday evening, then Helen Saturday morning and Murph next Monday. I guess only a Crossfitter would consider that a "rest week." Claw |
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[QUOTE=Jim Cordes;1063699]... I guess only a Crossfitter would consider that a "rest week." ...[/QUOTE] Claw - What Cliff said ([QUOTE]...twisted i know but :pepper:[/QUOTE] :D
[QUOTE=Tom Gallagher;1063596]... 295# Deadlift 4:30 modified grace 95# group to overhead. Can do 135# ground to overhead singles, which I couldn't before. Rx by 60?:rofl:...[/QUOTE] A dollar says it's a LOT sooner than that!! :D (BTW, Good to see you back!) [QUOTE=Tom Gallagher;1063596]...I have been messing with modified pistols hold on to rings and lean back. I have been doing them on one of those pulley machine things just put the weights up high (stationary). Maybe I'll use the pulleys and and keep dropping weights to get to no assist.[/QUOTE] I've used those machines at my local [URL="http://www.vandaliaohio.org/Parks_Rec.cfm"] Globo [/URL] to do some of the mobility WOD stuff. Always a good way to get "looks" from folks!1 :D [B]WU:[/B] 10 Min SU/DU practice [URL="http://crossfitbiomechanics.wordpress.com/"] with a silver band[/URL]. PVC Pass throughs [B]WOD:[/B] Eight rounds for max reps of: 135 pound Clean and jerk, 20 seconds Rest 10 seconds Jumping Muscle-ups, 20 seconds Rest 10 seconds 16 C&J/35 Jumping Muscle Ups [I] Un mashed the "Mash up". C&Js were tough though I was able to get 4 the first round & 3 the last round! That felt good. I don't do MUs enough!![/I] |
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My 1st Post:
I'll be 67 in September and started CrossFit 10 weeks ago, here in Flagler Beach, FL. I got fired up and emailed the local Box owner. I listed all my "challenges" (shoulder replacement, hip replacement, bone-on-bone knee, triple bypass open heart surgery, joint arthritis, etc.) and asked, "Do you think CrossFit would be OK for me?" Her answer was, "I don't know... What do YOU think?" I went for my orientation and had no shoulder strength or mobility. I could deadlift 95 lbs. I could hardly do an air squat. It was very humbling. In 10 weeks of great coaching and ramping, I've greatly improved my shoulder strength and mobility, am doing light overhead squats, knocking out pullups and banded ring dips. I've done DL's of 255X3 and 185X5X10 in a WOD. Who woulda thunk it? |
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Frank, welcome aboard. What took you so long? Keep a cool head and take the scales as they are what make this feasible for us old timers. We need all the aspects of fitness that the younger crowd need. Guess I won't be the oldest around here anymore!
Today at Tribal. 1RM Hang Snatch 155#, failed at 175 Level 1 Power Level 2 Squat —– 5X 3 Hang Power Snatch 80% of Max(125 #) 6 Box Jumps 30/24″ 25 Double Unders 3 Hang Squat Snatches 80% 6 Box Jumps 30/24″ Scales 3:1 Jump rope and step ups on 30" box. 16:59. |
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[QUOTE=Frank Zedar;1063924]My 1st Post:
I'll be 67 in September and started CrossFit 10 weeks ago, here in Flagler Beach, FL. I got fired up and emailed the local Box owner. I listed all my "challenges" (shoulder replacement, hip replacement, bone-on-bone knee, triple bypass open heart surgery, joint arthritis, etc.) and asked, "Do you think CrossFit would be OK for me?" Her answer was, "I don't know... What do YOU think?" I went for my orientation and had no shoulder strength or mobility. I could deadlift 95 lbs. I could hardly do an air squat. It was very humbling. In 10 weeks of great coaching and ramping, I've greatly improved my shoulder strength and mobility, am doing light overhead squats, knocking out pullups and banded ring dips. I've done DL's of 255X3 and 185X5X10 in a WOD. Who woulda thunk it?[/QUOTE] Awesome work Frank. Welcome aboard. I look forward to reading about your progress. |
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welcome frank this is a great group of "masters" here. great improvements in only 10 weeks keep at it.
today lots of push ups and shoulder mobility stuff narrow bench 1-1-1-1-1 165-185 (scratch) - 175-185-195 bent row 5-8 with 95 lbs then 5 hold for max time L sits on paralette bars 8-4-7-8-5 these were the hardest part of the morning for me |
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Thursday
Press Wendler 5-3-1 Week 2 3 reps —– 20 Min AMRAP 12 KB Swings 70/53 12 Hang Squat Cleans 12 Burpee —– Press: 3X 125........175, 2R 185(f on third). WOD 4R,12,12, 4Reps. |
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Frank WELCOME
5/23 Bench press double red bands from floor 1@95 105 115 Snatch grip push press 3@ 95 115 135 145 5x7 DB Tri extensions @ 35 HC 5x5 @ 135 No WOD today (runners Knee) 5/24 10:00 AMRAP run 200m 5 ring dip 5 KB swings @ 55 5 BJ @ 24" 4 rounds in 10:11 Active Rest (rode Schwinn) 5:00 5:00 AMRAP same as above 3 round 6:13 5/25 2 Man Team WOD Murri and I(What a Hitter she is) 50 pullup 75 pp @ 75 100 situps 100 air squats 150 DU 50 burpees One person runs 200m one person works m/57/180 |
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got my days and dates messed up on the last post Whatever
5/27 am run 3.2 miles pm 100 bar hops 185 push jerk 38 burpees 6:00 5/28 WOD 5 rounds 200m run 5 push jerk @ 95 5 55# Russian KB swings run 200m 5 pullup 5 Burpees YAY Burpees run 200m m/57/180 |
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interesting night last nite. about 40 of us from the gym attended a sports hypnotist class for 2 hours. i am not much of a "wo wo" type of person but i found it interesting to the point of signing up for the next 2 sunday nite classes. more than anything it was just reinforcing that the mind is something that i don't use enough of in the gym.
tonite 21 45lb jumping lunge 21 30" box jump (completly missed the first one to the point of going a** over tea kettle on the box) 15 135lb back squat 15 60 lb good a.m. 9 50 lb sit up 9 40 lb hip extension 5:02 |
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5/26 WOD
"Helen" 3 Rounds for Time of 400 meter run 21 1.5 pood Kettlebell swings 12 pull ups 9:15. This was the Challenge Final, and amounted to a 22 second PR over the last effort 8 weeks ago. Very pleased with this, particularly since I took most of last week off to rest and have not been eating particularly clean. I realized that I was able to do 21 kettle bell swings straight through but not 12 pull ups straight each round, so I could make up my time on the run. Ran pretty hard each round. 5/28 WOD “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run 45:59 unvested. Calculated that if I did each set in 9 minutes I could beat 45 minutes. Ran pretty quickly, started with 15 pull ups, then sets of 3 or so pretty quickly with little rest time. Tore two calluses on my right hand at about pull up 60. Ahead of my 9 minute round at end of pull ups, but push ups were slow as usual. Started with sets of 5 and slowly devolved to 3's and 2's. Squats went very quickly, I only took two short rests. Pleased with this effort. Claw |
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For great Crossfit shirts go to [url]www.diespammerdie.com[/url]. You can buy these and either have them put your Affiliate logo on them or do it yourself.
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Frank - welcome to the group.
5/25 Climb Mt. Sherman (14,036'). Ascent in 2:30:00 (approximate) 5/26 Shoulder Stuff DB rows 15, 20, 25, 30 X 20 reps Shoulder press 45, 65, 85, 95, 105, 115 X 5 reps Pulldowns 50, 60, 70, 60 X 20 reps 5/27 Bike Ride - Hills and Headwinds (the only kind of ride you get here lol) 17 miles 1:19 5/28 Rest Day 5/29 Warmup: Row 700m; Abmat sit-ups, back extensions, shoulder protractions, 45# shoulder press X 2 sets X 15 reps Workout: Box squats 45 X 7 reps; 65, 95, 125, 145, 155 X 5 reps Cashout: 35# KB swings X 30 reps; wobble board Have had a setback with the shoulder. Some trigger points and stiffness back. Good news is therapist said to keep working out. |
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Frank, Welcome!!
Nice work guys!! (Claw, way to go on Helen AND Murph!! Alden, Talk about functional fitness!!) After working in several days of rest (AKA Spring chores!) [B]WU:[/B] 200m run Partner WU: A does 40ft Prisoner Walk than 10 Scapular pulls, 10 "in and outs" then 40ft Prisoner Walk B does 3 regular Push Ups, 3 wide Push Ups, 3 narrow Push Ups and Paleo sit [B]WOD:[/B] Scaled “J.J.” For time: 105 pound Squat clean, 1 rep 10 Kick up handstand holds 105 pound Squat clean, 2 reps 9 Kick up handstand holds 105 pound Squat clean, 3 reps 8 Kick up handstand holds 105 pound Squat clean, 4 reps 7 Kick up handstand holds 105 pound Squat clean, 5 reps 6 Kick up handstand holds 105 pound Squat clean, 6 reps 5 Kick up handstand holds 105 pound Squat clean, 7 reps 4 Kick up handstand holds 105 pound Squat clean, 8 reps 3 Kick up handstand holds 105 pound Squat clean, 9 reps 2 Kick up handstand holds 105 pound Squat clean, 10 reps 1 Kick up handstand hold 25:25 [I]Kicking up to a handstand is a goat. I was surprised at how many I could do! So, now I am stoked to try these at least once a day & work up to HSPUs with my back to the wall! I was thinking of trying 135, but wasn't sure how I could handle them. Most of the guys going heavy dropped the weight & were doing 95# for the last round. The squat cleans kept getting worse & 105 seamed to be a good weight.[/I] |
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5/29
10:00 AMRAP 3 H/C @ 135 3 Burpees 3 H/C rest 5:00 100 walking lunges 4:39 Post Dunes run trail 9 m/57/180 |
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tonite
box jumps with 25 lb weight vest to max height 40" hard to believe that with the vest on it was about me weight when i started xfitting 2 1/2 years ago and the 16 or 20 inch box seemed high then 5 x 5 bulgarian split squat 60-70-75-80-90 then 15 minutes streching and rolling lower body |
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5/30
Warmup: Row 1000m; deadlifts - 80, 100 X 5; 120 X 3 Workout: Deadlifts - 130, 150 X 5; 170 X 15 Assist - Good mornings and Toes 2 Bar X 3 X 10 21-15-9 reps of: 45# KB swings 24" box jumps 6:23 Cashout: wobble board; t-spine mobilization |
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5/30 WOD
With a partner - 1 time through for max rounds AMRAP 10 Min – handstand walk (partner may help stabilize legs, 1 length of the gym = 1 round) 3 Min rest AMRAP 7 min – Box jumps (30″/24″, 7 reps = 1 round) 3 Min rest AMRAP 5 Min – Snatches (95#/65#), 1 bar per team, 5 snatches = 1 round) 3 Min rest AMRAP 3 Min – 3 Burpees and 3 Pull ups= 1 round 23 + 23 + 11 + 14 = 71 rounds working with Shane W. Gotta admit this one looked weird on the whiteboard. Considered not coming in because of my hands and the pull ups, but then decided just to tape them up and go for it. Glad I did because this WOD was really well designed. Each round was progressively shorter, meaning we could keep the intensity up for basically the whole thing. Handstand walks ended up being modified wheelbarrows with holder standing behind handstand walker and holding legs up pretty close to vertical. Mike Mac SB and Bryan actually rested the handstand walker's feet on the holder's shoulders. Seemed to work well for them. Shane and I switched box jumps after each jump with Shane and went basically nonstop for 10 minutes alternating 30" box jumps. 23 rounds = 161 box jumps = 80 each. Rest of exercises we alternated rounds, except at end of snatches we had 15 seconds so we quickly split the last round, and same with burbees/pull ups. Like to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7302670548/[/url] Claw |
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tonite
san francisco crusher 30 225lb back squat 1000m row 7:36 knocked 40 seconds off time from about 30 days ago was very glad when it was over |
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Welcome Frank. William thanks for the words of encouragement. Grace Rx in 5 minutes ends up being a good goal. Strength numbers need to go up and the lungs and engine must be able to sustain.
I have been doing one hand heavy dumbell snatch and clean and jerk. Interesting experiment. It has increased my ground to overhead to being able to string together a few 135# ground to overhead. Cliff 30 x 225# back squat is real strong work. |
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5/31
Warmup: Row 1000m; RC warm-up; t-spine mobility; bench press 45, 50 X5, 60X3 Workout: Bench Press 65, 75 X5, 85 X 25 Assist DB Press 30, 35, 35 X10; DB Row 30, 35, 35 X10; Ring Rows X3X10 21-15-9 reps of: 45# hang power cleans Assist band pullups 8:15 Cashout: Wobble board Using Wendler 5/3/1 program to rebuild strength and easing back into full body WODs to avoid a re-injury. First pain-free assist band pull-ups in months. :) |
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5/31 WOD
On the minute every minute for 10 minutes: 1 Snatch balance + 1 Overhead squat (chose a challenging weight) Followed by: On the minute every minute for 10 minutes: 1 Full snatch with same weight as above Followed by: AMRAP 10 Minutes 3 dead-hang pull-ups (strict, no movement below the hips) 3 ring dips Snatch balance to OHS 75# Full snatch 85#. AMRAP lost count, high teens probably. I thought the WOD today had both good and bad features. The snatch balance to snatch overhead squat drill was a good idea and helped me execute some of my better squat snatches. However, three ten-minute segments was too long, particularly with 14 athletes. (By the way, Zach did a great job of pacing and pushing us through, but we still ran over by a few minutes.) The AMRAP 10 of strict pull ups and ring dips was too much, both in terms of it being a third 10-minute segment, and also it was a lot of work given all the work we had done leading up to it. (Also, I lost track of the AMRAP rounds. I estimated I did two rounds per minutes, but Mike Mac SB and Parkour James both reported less than 20, so I think my reported score of 20 was too high.) Link to today's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7309747632/[/url] Claw |
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Worked out with group today.
275# x 5 deadlift 5 x 5 other sets warming up to the 275# OH squat finished with 3 good sets of 5 @ 65#. Claw I am glad I am not the only one with Wod amnesia. I may never know how many rounds of Cindy I can do. |
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[QUOTE=Tom Gallagher;1065583]
Claw I am glad I am not the only one with Wod amnesia. I may never know how many rounds of Cindy I can do.[/QUOTE] I normally grab a stack of poker chips that we have at the box for this reason to count rounds. I just move one chip from one stack to another when I finish a round, then count chips at end. I forgot to grab a stack of chips this time. :shrug: Claw |
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We have been doing Hero workouts all week. I missed Monday as I was moving my office. It was an IKEA day---assembling bookcases and chairs. My daughter got all my old This End Up furniture. Just too bulky for the new office.
Today we did: 6/1 Posted on May 31, 2012 by jake “Jag 28” For time: Run 800 meters 28 Kettlebell swings, 2 pood 28 Strict Pull-ups 28 Kettlebell clean and jerk, 2 pood each 28 Strict Pull-ups Run 800 meters Finished in 19:28. Did 1.5 pood swings and 1 pood Cl&J. Rowed. Actually the pull ups were the only thing that was not scaled. Wednesday we did "Klepto". Fuzzy on what that was other than long and hard. |
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Nice work Guys!!
[B]WU:[/B] 400m run 2 rounds: 3 Wall Walks 10 1.5 Pood KBS 15 AbMat Sit Ups [B]WOD:[/B] 5-5-5-5-5 Push Press 95#-125#-155#-175# (1)-165# (4) [I]175 was a PP PR (unfortunately NOT for this WOD!) Tried to keep the bar speed which hurt me on the last round.[/I] CrossFit Cards: Clubs - 75# SDHP Spades - 75# Push Presses Diamonds - 75# Front Squats Hearts - AbMat Wall Balls Our team of 3 did 50 cards in 15 min [I]Kept drawing High card Clubs & Spades!! Wish I could have that luck with poker!![/I] |
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last nite
5 sets of 5 bench press but with 2 pcs thick 2x6 paddles on chest, then 3 pcs, 4 pcs and 5 pcs so it was pretty much 5 x 20 95-105-115-120-125 then 5 x 12 bent barbell row 95lbs today 10 - 1 225 lbs dead lift broken up with a 200 m run inbetween each lift 16:18 now i get to drive for 8 hours :pepper: keep up the good work everybody back late next week |
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5/30
Shoulder press 1@ 135/155/160/ Wide grip bench 5@135/185 DB Tri extensions 5x8@35 H/C 5x3@135 5:00 AMRAP 20 DU 15 situps 10 pushup 3:00 rest 5:00 AMRAP 8 T2B 15 push press @95 10 20" BJ rest 3:00 21 55# KB swings run backwards year to date Burpee Total 4961 6/1 Box squats 4x2@155 8x2@185 with red bands from floor snatch grip DL 3@135/155/ 175/195/245 4x10 good mornings @ 95 goblet squats @ 70# WOD 3:00 AMRAP 10 BJ @ 20" 10 Burpees 10 Chinup 6:00 run 3:00 AMRAP 10 WB 10 DU 10 Hard pulls on Rower run 6:00 3:00 AMRAP 5 ring dip 5 CTB pullup 5 BJ 6/2 9x3 bench 3 grips @ 185 w/chains reverse hypers and GHD back extensions 4 man team WOD 120 WB run with 20# 80 WB run with20# 40 WB run with 20# m/57/180 |
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John, impressive work and great memory!
Fran 6:31. RX. |
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6/2 WOD (Saturday)
Pick three of five exercises to get on new Record Boards. Max pull ups: 30 Tabata Squats: 18 Max push ups (full ROM): 39 We'll see what the boards show.... Claw 6/4 WOD 3 x Max Strict Chin-ups (hands are supine) 3 Min rest between sets 11, 10, 6. 3 Rounds for reps: 1 Min row (cal) = 21, 17, 18 1 Min rest 1 Min knees to elbows = 21, 21, 20 1 Min rest 1 Min narrow grip bench press (75#/45#) = 34, 24, 21 1 Min rest Not much to say here except I was pleased there was not a greater drop off in anything (except bench press, where the arms just stopped working). Claw PS. Looks like this is the 8,000th post in this thread. That's pretty cool. |
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