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Tuesday September 4, 2012
Supervised warmup Pushups, dislocates, wall slides (a shoulder and back mobility thing) Strength 12 minutes to find 1RM of strict press 165# WOD 3 rounds of: 1 minute of pullups (10, 11, 12) 1 minute of pushups (20, 21, 23) 1 minute of burpees (8, 9, 5) 2 minutes of double unders (21, 22, 31) 1 minute of rest Then practiced rope climbs. |
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9/4 WOD
Max unbroken MU’s Got 2 several times, never 3. Campbell pointed out if I come down butt-first, that starts my next big kip. Box Squats 5–5–5–5–5 135-185-215-225 Went down to benchpress bench. Worked with Amber, only time for 4 sets. Wish there was more time, I could have gone a little heavier. Followed by: “Goat” 10-9-8-7-6-5-4-3-2-1 Burpees Your Goat 13:54 (very slow, but I was not working on speed) I took the Goat concept seriously and went for squat snatches @ 75#, one at a time. Still problems with hip extension, but felt I was pulling myself under the bar a couple of reps. This was a worthwhile chance to get in lots of reps of a problematic movement. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7932734772/[/url] Claw |
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[QUOTE=JT Kalnay;1090909]still working to get that first muscle up...[/QUOTE]
Got my first one a few months ago. You are probably getting all kinds of tips, here is what worked for me. First, use a false grip. Second, do a massive kip. Idea is to get your hips up as high as they need to be with the kip, even to ring height. Your back will probably be parallel to the floor at this moment. Seriously, get your hips HIGH. Third, pull your head and shoulders FORWARD, not up. You will try to trace your thumbs under your pecs as others advise, but you are doing that to pull your head and shoulders through the rings, not up. (Your "upness" happens because of your huge kip.) Good luck! Claw |
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15:00 EMOM
3 power snatch @ 75 4 burpees Post reverse hypers row 750 m / fish game O/H squats m/57/180 |
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alden...i will post pics as soon as i get it tidyed up a bit.
tonite 400m 20lb slam ball toss....between legs, L side, R side and backwards was glad it was done then 100 incline pushups w/as few breaks as possible....took 4 and my shoulder was feeling pretty good. |
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Wednesday September 5, 2012
Supervised warmup deadlifts, presses, air squats, flutter kicks Diane 21-15-9 Deadlifts, 225# HSPU, 4 abmats, only moving about 1" on each rep (still trying to get that first hspu...) 11:13 Cool down (games prep, games standard) 3 rounds of 35 kbs at 35#, 1 minute rest in between |
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tonite
death by ball slam (20 lb) ball slam on the minute adding one each minute got to 29 minutes and then the ball got way to slimy from my sweat and i was having a hard time gripping it properly. wanted to get to 30 as my coach said he would call it if i hit 30. then today i found out i get to be one of the spartans at the finish line of the spartan race. they are paying $150 for 6 hours for myself and a buddy to stand at the finish line and hit people with the big sticks with foam pads on the ends. what a way to spend an afternoon. hitting people and getting paid for it.:pepper::D |
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[QUOTE=Cliff Miller;1091547]
then today i found out i get to be one of the spartans at the finish line of the spartan race. they are paying $150 for 6 hours for myself and a buddy to stand at the finish line and hit people with the big sticks with foam pads on the ends. what a way to spend an afternoon. hitting people and getting paid for it.:pepper::D[/QUOTE] What a hoot! Sounds like great fun. 9/6 Warmup: Row 700m; upper body mob; hip and hamstring stretches Lifts: Box squats 45, 75, 90, 110X5 WOD: 3 RFT 65# power cleans X10 10# DB walking lunges X16 4:48 Cashout: OH squats PVC, 20, 30, 35, 40, 45 X5 First set of lunges with 20# dumbbells but too much weight for the pace so dropped the weight. |
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[QUOTE]then today i found out i get to be one of the spartans at the finish line of the spartan race. they are paying $150 for 6 hours for myself and a buddy to stand at the finish line and hit people with the big sticks with foam pads on the ends. what a way to spend an afternoon. hitting people and getting paid for it.[/QUOTE]
:rofl::rofl::rofl: Thats hysterical. Who THINKS of these things?! Puts me in mind of the 'shades of grey' thingy, and no I haven't read it. I don't want to spoil my imagination - its always better. ;) |
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9/6 WOD
“Cinque Helen” 5 x Every 5 min Complete: 400 M Run 21 Kettle Bell Swings 12 Pullups Subbed 500M rows for 400M runs. Forgot to record times, but the main thing was I sat out Round 3. :( Feeling very tired and uninspired today, from the moment I woke up, as I got ready and drove in, as I warmed up, and even as I started. After two rounds I was ready to quit. THANK YOU Christina for telling me just to sit out Round 3. I got back in saddle and did Rounds 4 and 5, and the decided to make up my missed round right after. My kb swings and pull ups broken into small sets and my rows were terribly slow, but I finished it. Claw |
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Thursday September 6, 2012
Rest Day walked 1 mile to work, worked, walked 1 mile back. |
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[QUOTE=Jim Cordes;1091746]
I got back in saddle and did Rounds 4 and 5, and the decided to make up my missed round right after. My kb swings and pull ups broken into small sets and my rows were terribly slow, but I finished it. Claw[/QUOTE] Claw - Way to hang! Sometimes the most important battles we face are with ourselves. 9/7 Standard warmup Lift: Bench Press 45, 80, 95, 110 X5 WOD: 3 RFT Burpees (legs and chest touch floor) X10 95# barbell rows (w/ full shoulder ROM) X10 35# KB swings X10 6:42 Cashout: Wobble board By the end of the round 3 burpees, they were "sets of 2." :( |
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Might as well start somewhere so what better place than this!
Stats 56 yr old female Not new to CF but have been dabbling for about 4 years. I teach skiing in the winter and there is not CF box near me in VT so I have to start over every spring! 5"4 147 pounds on a good day I come from a background of amatuer competitive bodybuiding with some success. So yesterday was testing to find a 1rm of the Front squat Work 5 sets 5 x75 4 x85 3 x97 2x115 1x125 I think I could have gone heavier but I really was not even sure where to start and I ran out of time Metcon 12 min 21 du 3 pullups ascending order 45 sec plank So I got to round 3 with 9 pullups and just could not get to 12 in 4th round so I kept the next 3 rounds of pullups at 9-11 Today more testing 1RM CG Bench Press 5x65 3x85 2x95 1x115 1x125 fail no time to go back and try between 115 and 125 then for time 5 rounds 6 push jerk(75) 15 Burpees 12:26 Rx was 95 for the girls so next time I will up the weight a tad and see how it goes.This was a gasser! Terry |
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Friday September 7, 2012
Supervised barbell warmup, then... 12 minutes to find 1RM of OHS 105 12 minutes to find 1RM of PC+PP 220 (PR) 12 minutes to find 1RM of Squat Clean 195 (PR) Am open to suggestion concerning regaining mobility in hips, quads and hammies 3 years post hip replacement, am suffering with stupid lack of mobility and strength in the hips... |
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[QUOTE=JT Kalnay;1092066]Am open to suggestion concerning regaining mobility in hips, quads and hammies 3 years post hip replacement, am suffering with stupid lack of mobility and strength in the hips...[/QUOTE]
JT, you might want to try Foundations. We are very big on it in our box. Here is the “advanced” course taught by the creator of the program, allegedly for Lance Armstrong. Beware, it’s harder than it looks. (All links WFS): [url]http://www.youtube.com/watch?feature=player_embedded&v=4BOTvaRaDjI[/url] Here is a couple simpler programs, demonstrated by our coaches and taught again by the creator of the program. Part I: [url]http://www.youtube.com/watch?v=RjBJmVRhPy8&feature=player_embedded[/url] Part II: [url]http://www.youtube.com/watch?feature=player_embedded&v=ApRUMomxWYE[/url] I have found it really helpful in increasing both strength and flexibility. Claw |
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[QUOTE=Jim Cordes;1092083]JT, you might want to try Foundations. We are very big on it in our box.
Here is the “advanced” course taught by the creator of the program, allegedly for Lance Armstrong. Beware, it’s harder than it looks. (All links WFS): [url]http://www.youtube.com/watch?feature=player_embedded&v=4BOTvaRaDjI[/url] Here is a couple simpler programs, demonstrated by our coaches and taught again by the creator of the program. Part I: [url]http://www.youtube.com/watch?v=RjBJmVRhPy8&feature=player_embedded[/url] Part II: [url]http://www.youtube.com/watch?feature=player_embedded&v=ApRUMomxWYE[/url] I have found it really helpful in increasing both strength and flexibility. Claw[/QUOTE] thanks for those, I love it! Yes way harder than it looks. Reminds me of liftoffs and pulls, im supposed to lower the bar s l o w l y...my whole back and hams are shaking! |
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tonite
1 RM squat to a 16" box with 5/8" chains on the bar 300lbs then 3 RM dead lift 365lbs 1 class tomorrow morning then off for a couple of days camping. keep up the great work everybody and welcome to the new crew |
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Welcome Terry
9/7 WOD 4 rounds 250m row 5 KB swings 2 55 5 Burpee end with 250m row 9/8 two man team WOD one man runs 200m other man works 50 thrusters @ 75 100 situps 100 ring dips 200 DU Post Tabata plank holds 15 rounds m/57/180 |
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Saturday September 8, 2012
15 minutes of rolling around whining about how worked I am from yesterday. 15 minutes of figuring out what to do. KBS 10x10# 20x20# 35x35# 40X35# 41x35# 42x35# 10x45# 15x45# 20x45# worked in 100 kinda sorta air squats where I was dropping down onto a box or wall ball did some wall slides, shoulders really need work 25 pushups unbroken 25 situps unbroken plank side plank Thanks for the links to Foundations. Looks interesting and useful. |
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oh yeah, hi JT Terry & Dave!!
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Thanks all!
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Sunday September 9, 2012
Mobility work from foundations site that was recommended herein. Cindy, 11 rounds Practiced C&J up to 195#. Am going to do some running metcon this afternoon. |
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back squats
O/H squats pullups walking lunges DU's 50 Burpees YAY sets of 10 rest day work m/57/180 |
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Welcome Terry.
Saturday and Sunday were "Life Maintenance Days." No formal workout but lots of exercise lifting and moving ladder, dragging slash and dragging the road grader onto and off the truck each time I turned around for another driveway pass. 9/10 Standard warmup + military press 50, 65, 75 X5 Lift: Military press 85, 95 X5, 110 X8 Assist: Pull-ups (dead hang) 10, 10, 8, 2 Ring dips 10, 5, 5, 5, 5 WOD: 35# KB swings X50 1:52 |
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Thanks for the welcome!
De-loading week Back Squat slow descent with 1 sec pause at the bottom Went light with these to work on form 5x65 5x75 5x85 5x95 Barbell rows, again light with a pause 5 sets 6 repsx65lb them some walking lunges couple with ring rows elevated feet easy day:D |
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Monday September 10, 2012
Mobility work warmup (from foundations link) Low bar back squats skill and strength practice Work Capacity Wod 5 rounds of: 10 back squats, 7 burpee box jumps 13:11 |
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9/8 WOD (Saturday)
4 rounds for reps of the following, no break between stations: Competition push-ups One armed kettlebell snatches (1 pood) Box jumps (30 inches) PVC overhead squats Rest 110, 115, 100, 102 reps per round Score one for the old guys. MikeMacSB had the highest score, followed by Masters Augie and me. This was a fun WOD, giving me the butt kicking I needed. 9/9 Sunday workout at Bacara Weighted pull ups 5-3-2-2-1-1 15-25-35-45-55(fail)-50 Done with supine grip. The first few rounds I held dumbbells with my toes, then as bells started to slip off feet I tied the dumbbells around my waist. Proceeded to bang my bruised shin split with the swinging bell, causing great deal of pain Followed by 25-15-9 100# Power cleans Push ups 5:19 Took a few more breaks than I wanted, but overall pleased with this time for a first try at this WOD which I made up. 9/10 WOD “Push Press Medley” 10 at 30% 10 at 40% 10 at 50% 10 at 60% ME at 70% (~90 sec rest between) Based percentages off of 160# (45-60-80-95-115). 6 @ 115# Followed by “Sticks and Balls” 25-20-15-10-5 Wall Balls (20/14#) 5-10-15-20-25 PVC Sit ups (feet anchored) 7:25 Had a real hard time with the wall balls, struggled even to string five together by the end. PVC sit ups also became difficult starting at around of 20, I needed to break up both rounds of 20 and 25. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7974725204/[/url] Claw |
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Metcons
5 min AMRAP 100m run 12 DL 105# 6 Hand release Pushups 3 minutes rest x2 3 rounds plus 100 m run and 3DL #2 3 rounds 100 m run 4 DL Next 5 Min AMRAP 30 DU 12 alternating dumbell snatch 20lbs 6 dips x2 2 rounds some du's 2 rounds some du's Still on a de loading week T 2 rounds |
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tonite
8 round tabata 20 seconds 24" box jump 10 second rest 20 seconds sit ups 10 second rest repeat 59 box jumps 94 sit ups |
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Welcome JT & Terry!!
Nice work all!! I'm back after a week of being off the internet at home... Kept up the Burpee (Yay! Burpees!!) Challenge, Day 38! :D [B]WOD:[/B] Severin [I](Scaled)[/I] 50 Pull Ups [I](Mostly Kipping)[/I] 100 Push Ups 5K run 43:38 [I]Clipped 7 and 1/2 minutes off my Oct 2010 Severin time!! And that was FAR more scaled than this time. Kind of disappointed with the run, which was a little slower than on 8 Aug. But was happy to get the total WOD done in a PR![/I] |
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9/12 WOD
400 M Run time trial Subbed 500 M row: 1:44.7 This was about 3.5 seconds off my PR. Thought I had done better. 10 Rounds For Time 5 Hang Power Snatch (75#/55#) 10 Med Ball V-Twists (R/L=1) 200 M Run Subbed 250 M row for run: 22:16 Subbing rowing for running really increases the time and effort of this WOD. I finished last in class, and was about one-third again as long the fastest times. All HPS's straight through, med ball V-twists were usually broken around 14-6. Very humid and sweaty made just hanging on to the med balls tricky. Rows were where most of time was taken, although my last row was at a 1:55 pace, which was fast for me. Nice big class this morning. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7979540215/[/url] Claw |
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Hang Power Clean 55% of 1RM
2 reps every 30 secs x10 65# metcon 8 rounds for time 5 pullups 20 air squats 8:10 all unbroken:D |
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great work on the pr william nice row time jim and terry on the unbroken run.
tonite 3 rm front squat 295lb then 1 rm dead lift w/purple bands 385lb then tomorrow cut 2 1/2 cords of fire wood that showed up in the driveway unexpectedly in 6 - 8 foot chunks thanks to a landscaper friend however since i am going to a buddy's 50th this weekend out of town it needs to be done before i leave so that my wife can move it into the woodshed over the weekend :rofl: |
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Claw, Nice rows!! Times look great to me!!
Terry, Nice on the Hang Power Cleans & the metcon! [B]WU:[/B] SU/DU practice 50 yds Frankenstein Walks Front Back Front Kick Walks Hip openers Hip Closers Butt Kickers [B]WOD:[/B] 3RFT: 500m Row 400m Run 13:46 [I]Tried to keep to a pace of under 2 min for the rows & the runs. 1st round was done under 4 min. 2nd round is where I slowed down. Slower than I'd like, but I'll take it![/I] |
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9/13 WOD
Max Double Unders in 5 Min 229 Traver and KJ both 300+. Damn! Overhead Squats 10-10-10-10 105-105-105-115 115# ties my 3-rep max. This was a good opportunity for me to get some concentrated work on my OHS. Always remember: weight in heels, knees out. 8 Min AMRAP 3 Paralette passthroughs 6 Man makers 9 Hollow rocks 4 rounds (@35# dumbbells) + 3 passthroughs + 3 man makers The AMRAP was basically man makers punctuated by moments of rest. What a fun WOD! Christina coached, Traver, KJ, Shane W and Geoff there. As KJ said, we came for the double unders and OHS, had to stay for the man makers. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7983151826/[/url] Claw |
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Thursday 9/13/12
78 minute walk by the water. Very nice, very tiring! |
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9/13
Standard warmup + squats 45, 80, 95 X5/ 115X3 Lift: Squats 125, 145X5, 165 X6 Assist: 65# good mornings X10; 10# DB walking lunges X16 Bad sleep last night, no "gas in the tank" so quit after one set of assist. |
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I was remiss yesterday:
39 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) Challenge! [B]WU:[/B] 500m row SU/DU practice 50ft Frankenstein Walks Front back Front kick walks Hip openners 10 24" Box Jumps [B]WOD:[/B] 5X3 Back Squats @ 225# [I]~90% right knee was weak, but I got through them.[/I] Then for time: 30 25# KB Snatches 800m run 30 25# KB Snatches [I]Used the heaviest KB at the base Globo. Had to make it quick!![/I] 40 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) Challenge! |
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last nite was a logging show in the drive way
2 chainsaws running 2 people moving rounds 2 cords cut done in under an hour then my son and i stacked it all by about 7 p.m. and had the drive way swept so we could park in it again. i knew it needed to be split and was feeling pretty good still and my wife was susposed tobe home from work just after 8 so i figured i would do an hour of splitting with the axe. so i told myself i would quit when she got home. she did not tell me she was working late last nite. i split wood until about 8:45 and had to quit cause i was bagged. i got close to 1 1/2 cords split in that time however. i think my wife and i were both surprised that i was able to get as much done as i did. i totaly credit crossfit for my being able to do what i did last nite. even though i feel rough this morning i would not be able to even move if i had not been doing what we do on a nightly basis at class for almost the last 3 years. plus 4 brisket on the smoker for buddy's 50th. :pepper::pepper: gonna be a great off weekend. keep up the hard work everybody |
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Cliff - Nice demo of functional fitness!
Claw - Nice job on the DU and the OHS. Bill H - I find there is a very large difference in intensity between a sub 2 and a 2:10 500m row. I'm with you; I'd take that time. 9/14 Warmup: Row 700m; upper body mob; pull-ups; Abmat situps; bench press 45, 80, 100, 120X5 Lift: Bench press 130, 150 X5; 170 X7 Assist: Pushups X3X10; 95# barbell rows X3X10 WOD: 35# KB swings X60 2:14 |
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