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[QUOTE=John Burch;1077898]
I have slowed down some on the Burpees at 5865 for the year gonna pick it up before the end of the month! Thanks
[/QUOTE]

JB- You inspired me so I decided I had to start somewhere.

7/17
WU: Row 800m; upper body mobility; hip stretches; shoulder press 50/60X5, 70X3
Lift: Shoulder press 85/95X3, 105X10
WOD: Nasty Girls (scaled) 3 RFT
20 squats
10 chest to bar pull-ups (assisted)
10 ring dips
45# hang power cleans
10:11
Cashout: 10 pull-ups (assisted)
10 burpees (Yay! Burpees!!)

Squats and pull-ups were unbroken. Dips were sets of 5; hang power cleans started unbroken and devolved to sets of three.

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John B. - That's an impressive amount of Burpees!! (Yay! Burpees!!)

[B]WU:[/B]
400m run
2 rounds:
10 14# Med ball Cleans
10 Hip extensions
3 Wall walks

[B]WOD:[/B]
20 rep Back Squat, 155# [I]20# heavier than a few weeks ago![/I]

Then
3RFT:
20 Push Press, 95#
20 Hand Release Pull Ups
20 Pull Ups

Rest 2 min between rounds

16:37

[I]Talk about a shoulder burner!! Kept breaking the movements into subset of about 5 or so. Trying to be consistent helped a lot. While I was slow on the Push Presses, I made up time on the push ups & pull ups. Finished ahead of most of the scaling folks, due to the pull ups.

On the round, I banged my chin on the bar! Hurt, but I felt good that I was getting my chin over the bar!! :D[/I]

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Its been a while workout somewhat regular but was skipping the logging.

I hit a long term goal of 315# on the deadlift. I had a few breakthroughs such as 135# power clean push press (now can do 1 x 10) had gotten 135 inconsistently in the past, now its reliable. Not calling clean & jerk since my technique can use some work. Did 155# power cleans 1 at a time then hit 3 or 4 on the last one.

My only regret is I didn't go for a true 6 ring deadlift went 2 45s a 25 and 2 10s on each side.

I am glad I hit some PRs I spend half my time inspired by the games performances and half wow so many years at this and I am so far away from these kind of performances. Truly inspiring.

My next set of focus is forming around indoor rock climbing.
Pistol progressions
rope pull ups
fake climbing rock pull up or progressions.
fat gripz work on barbell (big foam things that go around bar)

I realized that 220# may be too much to hold up on a little plastic rock thing hanging on the wall. Get stronger or get lighter and be able to hold on.

Everyone keep up the good work, this is a good place come to get inspired.

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Tom - congrats on the deadlift PR.

7/18 Rest day
Upper body mobility, KStarr lower body work on the hips and some core work
One forearm is quite sore from yesterday's Nasty Girls workout.

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7/18 WOD

4 Rounds For Time
5 Muscle ups
20 Box jumps (24″/20″)
30 Overhead Walking Lunges (45#/25#)
400m run

DNF.
Two rounds completed with only partial muscle ups before I left. This was a very disappointing WOD this morning. I had to leave right on time and we got a late start, and it became pretty evident that I was not to be able to complete it in time. My first 2 muscle ups were strung together, then I missed a couple, then I accomplished the third. After multiple misses, Fielding said to attempt until we got three fails then move on. 24 inch box jumps were fine, I find I like stepping down instead of jumping down on high volume box jump WODs. The are a little slower, but I can go steadier. 30 overhead lunges with a 45 pound plate are very taxing. The run went fairly slow. All in all, I was disappointed in my performance. I wish I did not have to leave because I hate to not finish a workout, but the rate things are going, it would probably have taken another 15 minutes to finish my second two rounds.

Claw

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jim don't get down on your self just go at it harder next time. i have been there and know the feeling of having to walk out due to life getting in the way.

yesterday

12 minute amrap

12 ring row
12 20lb dbell bench press
12 pistols

7 2/3 rounds

tonite

stone lifts got up to the 175 lb one

then 3 RM back squat

330 lbs

the 2 x 20 dimpler dead lift

155 lbs

keep up the great work everybody!!!

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Tom - Great work on the Deadlifts & Power Cleans! Just remember the weight difference between a ton of feathers and a ton of rocks!! :D (Though I've found that 2 25# and 4 10# plates on a bar seem easier to move than 2 45#!!)

Claw - Sorry to hear about the DNF! Some days are just like that!! :shrug:

[B]WU:[/B]
500m row
dynamic Stretching:
40 ft:
High Knees
Butt Kickers
Frankenstein walks
Front, back, Front kick walks
Hip Openers
Spidermans
15 Push ups
5 Inch Worms (2 push ups)

[B]WOD:[/B]
5X2 Tempo High Back Squats
Wait 5 sec at the bottom

205, 185, 165, 165, 165

10min AMRAP:
7 Strict Push Ups
7 95# Shoulder Presses

5 rounds + 7 Push Ups + 3 Presses

then
5 min AMRAP:
TGU's (1 Pood)

[I]The wait at the bottom was brutal - especially on the 2nd rep! The Push up-Press AMRAP was tough. Could only do Strict Pull Ups until the middle of the 2nd round Pull Up set. Kipped the rest of the time. Presses were brutal also.
TGUs are harder than they have a right to be! Tried 1.5 Pood, but couldn't do it after the previous AMRAP - Not that it would have helped![/I]

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[QUOTE=William Hoogsteden;1078701]Tom - Great work on the Deadlifts & Power Cleans! Just remember the weight difference between a ton of feathers and a ton of rocks!![/QUOTE]
I was working up in weight once and about to hit a milestone, just 2.5# per side more I left a 2.5# plate in front of the bar to remind me it was only a tiny bit more.

I plan on backing off from the deadlift as a regular lift, and hit heavy power cleans. Except for the next time I am around bumpers 6 rings :kicking0:

Thanks to all for the kind words.

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7/19 WOD
Kiwi's Endurance Seminar

5 SBAC Stadiums
50m Walking lunges
5 SBAC Stadiums
50m Walking lunges
5 SBAC Stadiums (10 squats at top)

Could not keep running up all stairs on all sets; I had to walk the upper, steep part, a few times. Tried to hang with the fast kids (Parkour, Malzone, Kiwi, and The Lesser Fit Gannon) but was slowest of that group. (I think Kiwi overestimated us, because we were originally told we would do 5 sets of 5. That might have lead to a mutiny, however, so we eased off both the 50 meter walking lunges -- which actually come pretty easily to me -- and the last 2 rounds.)

Claw

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William great workout. Holding at the bottom is tough--yet I think it really helps to lock into the brain the "bottom" of a back squat.

WUP of Pull ups, V-ups, KB swings, ring push ups, stretches for 2 rounds.

5X2 Hang snatches w/o hip flexion. 85.....135.

WOD

3RFT
20 Power snatches @95#
20 Hands up pull ups.

7:53.

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[QUOTE]5X2 Hang snatches w/o hip flexion. 85.....135. [/QUOTE]
Ok I have to ask; how do you do these? and then its into a full snatch bottom position, right?
is it a snatch from the hip?

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7/19
WU: Row 600m; upper body mob; hip and hamstring stretches; squat 70, 85X5
Lift: Squat 105, 120, 140X3, 155X6
Assist: 55# good mornings X5X10; lunges X5X10
WOD: Isabel (Scaled)
PVC snatch X 30 reps
3:37
Cash out: PVC OH squats; 10# snatch

Small victories. During the snatch workout was getting the shoulder mobility improved and better bar position at the top. All of the PVC OH squats were with good body position.

7/20
WU: Row 600m; upper body mob; hamstring work; bench 75, 95X5
Lift: Bench 115, 130, 150X3, 170X8
Assist: Push-ups X4X10; 50# DB rows X4X10
WOD: Fran (scaled)
45# thrusters and assisted pull-ups 10, 10, 10, 10, 5
5:52
Cash out: 45# KB swings X20; balance beam X 2:00

Small defeats: Shoulder quite sore and stiff after the thrusters. Uncomfortable to raise arm overhead or to put hand behind back. The "good news" is that it doesn't hurt where it used to hurt after the labrum tear. I think I'll do a leg heavy WOD tomorrow. ;)

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[QUOTE=Deb Weber;1079269]Ok I have to ask; how do you do these? and then its into a full snatch bottom position, right?
is it a snatch from the hip?[/QUOTE]

just bend at knees and shrug. Less power than Oly or power. My coach uses these as warm ups. When you then do the whole lift it is so much easier.

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[QUOTE=Pat Quigley;1079266]... Holding at the bottom is tough--yet I think it really helps to lock into the brain the "bottom" of a back squat...[/QUOTE] Especially when the instructor says, "You didn't HAVE to do that!" :D

Alden - Hang on to the good stuff and work on the goats!! Nice work out!!

Claw - Boy, can I relate!! And you're the speed demon!!

[B]WU:[/B]
Run .98mi UP Area B Hill (175ft elevation)
400m run
2 rounds;
3 Wall Walks
10 Push Ups
15 Air Squats

5 Rope climbs (~12ft)

[B]WOD:[/B]
3 rounds:
100m sprint
3 Rope ascents
2 Wall Walks

100m walk back to start

Didn't bother to time it!!

[I]Forgot how much I missed rope climbs - and brutal they are!! The only saving grace was that it wasn't in the upper '90's with 100% relative humidity! I was glad that I was able to still climb since Jan '11! Did my best to avoid rope burns!! ;)[/I]

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William, I agree. Just getting WOD is the only key feature.

Today, the WOD was:

1 rft
30 kb snatch w. 53#
100 du
30 kb snatch w 53 #
Scale: 50# db and 3:1 jumps
4:30.

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Bill H - Looking forward to the day when rope climbs and pull-ups are only hard and not painful ;) But most every day is progress so I can't complain.

7/22 Bike ride
19 mi with big hills.
Not much "lead in my pencil" today. Late night last night with friends; big dinner with wine so I didn't sleep well.

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great work as usual everybody.

friday ride the lightning

5 rounds

200m run w/20 lb med ball
9 45lb dbells rows
12 30 lb dbell bench press
15 20 lb wall ball

17:57

then home to smoke 36 pork butts for a friends wedding and another bike race vollie party saturday nite for 100 that we were catering followed by hanging out at the gym over nite to support our coach who was doing a 100 mile run in southern california.

after cleaning up today it was a rest day.

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Cliff working out and Paleo too. Great weekend.

WOD

Fight gone bad.
267. Have to look thru my old diaries to see how this compares.

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[QUOTE=Alden Hingle;1079868]Bill H - Looking forward to the day when rope climbs and pull-ups are only hard and not painful ;) But most every day is progress so I can't complain...[/QUOTE]Alden - That's what it's all about!!

[QUOTE=Pat Quigley;1080013]Cliff working out and Paleo too. Great weekend.

WOD

Fight gone bad.
267. Have to look thru my old diaries to see how this compares.[/QUOTE]Pat - Looks awesome to me!! (Cliff - the WOD & Paleo eats too!!)

[B]WU:[/B]
500m row
Dynamic Stretching:
~40ft:
Walking lunges
Sumo Squats
High knee Pulls
Spidermans
High Knees
Butt Kickers
5 Inch Worms (2 push ups per)

[B]WOD:[/B]
15 min to find max Snatch Balance

95# [I]Hadn't done these in a while. Wasn't getting low enough into the squat.[/I]

then

4RFT:
400m run
15 Pull ups

15:08

[I]Was supposed to be Chest to bar pullups. I scaled to as high as I could get 'em pull ups! Just focused on being consistent! And I wasn't the slowest one on the board!!

On a somber note, my brother-in-law passed away this morning. It was way too early for him (he was only 58), but since he had suffered much over the last four years, he is at peace. And at least all his children were able to see him before he passed. It's another reminder to be thankful for CrossFit and that I'm able to do WODs, and what a great bunch of folks all the crossfitters are!![/I]

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tonite

3 rounds
10 135 bench press
2 50 yard run out and back

4:48

heard from a couple of people at the wedding that the pulled pork was one of the highlights of the nite.

bribed a couple of the coaches with pulled pork as well. can never have to many brownie points at the gym:D

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7/24 WOD
Kiwi's Endurance Seminar

4 x 1 mile @ 80%
1 lap walk/job cool down in between
My target 80% mile was 8:30 per Kiwi's calculation

7:59 [url]http://connect.garmin.com/activity/202655119[/url]
8:02 [url]http://connect.garmin.com/activity/202655136[/url]
8:00 [url]http://connect.garmin.com/activity/202655148[/url]
3:35 (first lap at mile pace of 2:00 per lap, second lap full out 1:35) [url]http://connect.garmin.com/activity/202655155[/url]

The 8:00 per mile pace was quite sustainable. Had a cup of coffee before WOD this morning, I wonder if that had something to do with it. First WOD since last Thursday, glad to be back and ready for the Whole Life Challenge.

Claw

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Cliff- My mouth is watering!! (BTW, nice WOD!)

Claw, Nice runs!!

[B]WU:[/B]

400m row

15 40# Dumbbell Thrusters
15 T2B
15 Lunges (each leg)
4 40ft bear crawls

[B]WOD:[/B]

20 Rep Back Squats, 175#

then


For time:
50 Mountain Climbers
15 OHS 115/75#
15 HSPU
50 Mountain Climbers
12 OHS 115/75#
12 HSPU
50 Mountain Climbers
9 OHS 115/75#
9 HSPU
50 Mountain Climbers

13:07

[I]The 175# Back Squats went well until the last few. my lower right back started hurting. Tried to do 85# OHS, but my back hurt WAY too much. dropped down to 65# & finished the WOD. The other problem was that i mis counted sice the Mountain Climbers were 4 count so I ended up doing 25 per set! :shrug:
Spent the shower time doing hot and colds. Also hit the pool this evening. My back feels a little better.[/I]

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great work william....i would be sore after that as well

tonite

1 RM sumo dead lift 405lbs totaly feel it in butt and hammies

then

5 x 8 per side 16 kg kb per side bulgarian split squat

really glad when they were over

then huge pulled pork and lots of greens salad mmmmm

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still thinking about that pulled pork! Just had lunch at Chipolte Grill. I really love their carne asada.

7x1 hang snatch; 135......185.

5RFT
9 Push press @115
12 OHS in standing position @115
15 pull ups

Scale 95
15:45

3X5 false grip ring pull ups.

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7/25 WOD (make up for last Saturday)

Whole Life Challenge Base WOD
AMREP 12
2 Laps of long loop (about 2/3 mile)
30 Pull Ups
Max Burpees

60.
Paced run pretty well, thanks to all the running at Kiwi's endurance seminar. Wanted to do 30 pull ups straight through but went 15-9-3-3. Burpees broken up only slightly at 10's so I could mark the whiteboard to keep count. I was halfway up my 61st burpee when time was up, so if I had just kept count in my head, I would have had 61 (although I would not have known if it was 51, 61, or 71!) :rofl:

Claw

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yesterday

got to meet a past world champion single and double buck saw logger. he gave my self and another chap from the gym some good pointers as next weekend we are competing in loggers sports. we have signed up for the double buck saw which is a saw about 7' long and has 2" teeth on it. it is susposed to take us about 25 seconds to get through a 22" fir log. we took 4 breaks on the first 30" log we tried.

considering neither one of of have ever cut with one of these saws before it should be interesting.:D

i am also registered for the axe throw and chockersman race.

then at the gym

7 minute amrap

7 30lb dbell with fat grip incline row left side
7 30lb dbell with fat grip incline bench press left side
7 30lb dbell with fat grip incline row right side
7 30lb dbell with fat grip incline bench press right side

total of 178 reps

then went out for an 1 1/2 mountain bike ride with 11 other cranky old men. i totaly forgot as this was my second ride in 26 months how much fun it was. woke up this morning with no more than usual pain in my left shoulder so i guess that means it is time to get back on to the bike.

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7/26 WOD

Kiwi's Endurance Seminar
10 stadiums (singles)
400 M recovery jog
7 stadiums (doubles)
1 stadium (both feet jump every other step)
800 M recovery jog

Was able to catch my breath at the top long enough to savor the view over the ocean for a moment or two between stadiums. Could not enjoy the view going down, too unsteady to risk a tumble down the concrete.

Here is a view from the top that I took last year (WFS): [url]https://sphotos-a.xx.fbcdn.net/hphotos-snc7/374048_10150373273432047_1445827632_n.jpg[/url]
Here is a view from the bottom (WFS): [url]https://sphotos-a.xx.fbcdn.net/hphotos-snc7/317349_10150373271502047_1137857990_n.jpg[/url]


Claw

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45 minutes axe throwing
1 1/2 frisbee golf/dog walk

lots of warming up and streching at the gym

future bench press w/blue bands 1 RM 280 lbs

30 ring rows

5 x 10 45 lb dbell bench press

cooking dinner for the wife...grilled steak, yams and green salad mmmmmm

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this morning

"morrison"

50-40-30-20-10

20 lb wall ball
24" box jump
16 kg kb swing

30:40

both shoulders were achy after wards

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Great shots, Claw.

5X5 bench. Failed on last two reps of 265.

WOD

1 snatch per minute for 20 minutes. Any missed snatch results in 1K row.
Scale: power snatch vs. Squat snatch.
165# no misses.

We have been doing snatches all week, every work out. Several people here supplement Crossfit with Olympic lifting with Sarah Robles at a gym in Mesa.

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7/28 workout

Loaded (with help) and unloaded (without help) small U-Haul truck full of patio furniture.



7/30 WOD

Back Squat
5 – 5 – 5 – 5 – 5
135-185-195-225(f4)-215

Followed by:
2000 M Row for time
8:18.

Haven't touched a barbell in a while because of the Endurance Seminar, and haven't done BS specifically in months, so it was fun to get under the bar. That said, my weight is down to 153# and I am not feeling at full strength. I have done 5x225 before so it was disappointing not to get this up. Also running short on time, so I took by 135 warm up as my first set. It would have been nice to give 225 another go after a little rest. Shared the platform with Danette which was great!

2K row was rough. Tied my PR from 3/22/11. Rowed side-by-side with Lum who gradually pulled away the whole time. Hard to compete against a guy who does not feel pain! Link to today's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7677969788/[/url]

Claw

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After warm up, more snatches today.

15 minutes to hit a 1 rep max for 3 position snatch. This was 3 snatches done in succession from different positions. I got to 135 and stopped.

12 minutes AMRAP
30 double unders
20 shoulder touches (from hand stand position)
10 pull ups.

3R+90 jumps.

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last nite

1 RM to a 16" box squat

325 lbs

then 10 x 2 on the minute dead lifts @ 280 lbs

then off to logger sports grounds to practice running across the log in the burling pond. did not go well as out of 10 trys i only made it across once cleanly

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7/31 WOD
Kiwi's Running Seminar
12 laps, full-speed run (but not sprint) on straights, jog on curves.

25:25. (Forgot my watch so I crossed finish line with Gannon who announced time.)
From lane 5 this is 5,160 meters. This equates to a 24:38 5k, about 90 seconds off my PR. The full-out run was pretty tiring and the jogs were sloooow. I counted paces a couple times, so it was about 50 paces full-out run, 150 paces jog. Good to know.

Claw

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Good work everyone!

On business travel last week so just did my lifts (back squats, deadlifts and bench). Warm-ups and cashout were the jog to and from the gym. No shoulder presses due to hurting shoulder doing thrusters the week before.

Saturday-Monday on 3 day bicycle ride. Breckenridge to Vail via Vail Pass (day 1); Vail to Glenwood Springs (day 2); Aspen to Ashcroft (day 3). Very pleased that the strength and conditioning work done in recent months allowed me to keep up with the stronger riders through the weekend. Did some light shoulder presses last night with no pain so the week+ of rest was a good thing.

7/31 Deadlifts
Deload week 100, 120, 145X5
Rest day for WOD

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tonite

15 minute amrap

7 155lb front squat
200 m. run

7 1/2 rounds......was about 4 seconds late in finishing the run to make it a full 8 rounds

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Cliff That loggers thing sounds like alot of fun, good luck and nice DL also
Alden thats a lot of bike riding in some beautiful country sounds very nice

been putting in the work but not posting, 7/28 I entered the CrossFit Crown Point summer bash
was a long hot day in the sun but a dam good time
Met a 40 something guy from Indy who trains at home who did very well and made it to the finals I think its great that someone can train at home and still do well enough to bring it at a comp.
did three WODs
10:00 time cap run i dont know how far
and then DL 225 as many times as you could with time left, I had about 5:00 and was able to lift it 74 reps
Next was a 8:00 EMOM 5 burpees then as many 115# thrusters as you could do 35 was my total
The last WOD and the one I thought would be a good fit for me was not so much
6:00 EMOM 10 pullup and as many ground to overhead @ 135, 17 for a total
finished 9th out of 22
I'm sure I was the oldest guy in it by miles

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John, congratulations on the competition.

After warm up, 15 minutes for 3 rep max of snatch and combined push press. I stopped at 125. Presses with such a wide grip are very tough.

WOD

4 RFT
5 power snatches @115
10 box step up w. same weight
20 lateral burpees
Every 3 minutes, regardless of where the participant is in the work out, each person must grab the bar in overhead with wide grip position and hold for 30 seconds. Putting the bar down early earns a penalty of 20 burpees post work out.

I stopped after two rounds and 3 X 30 sec. holds for 9:20. It's been a while since I could not complete a work out. I was not the only one hitting a wall.

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[QUOTE]After warm up, 15 minutes for 3 rep max of snatch and combined push press. I stopped at 125. Presses with such a wide grip are very tough.

WOD

4 RFT
5 power snatches @115
10 box step up w. same weight
20 lateral burpees
Every 3 minutes, regardless of where the participant is in the work out, each person must grab the bar in overhead with wide grip position and hold for 30 seconds. Putting the bar down early earns a penalty of 20 burpees post work out.

I stopped after two rounds and 3 X 30 sec. holds for 9:20. It's been a while since I could not complete a work out. I was not the only one hitting a wall. [/QUOTE]
Snatch Grip press, I remember I could barely sleep when I first started doing those, so sore. :D The only thing worse, is OHS with a narrow grip. UGH!!!

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thanks john. should be an interesting day. with the forcast being as nice as it is susposed to be there could be upwards of 2,000 people in the stands.

tonite

box jump 42 inches
bench 5-5-5-5-5

135-145-155-165-175

then 5 x 10 bench on bamboo bar with 2 12 kg kb per side with red bands

then 5 x 6 bent row at 135 lbs