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Alden, Agreed!! :D
[B]WU:[/B] SU practice [B]WOD:[/B] 3RFT: 20 95# Power Cleans 20 Hand Release Push-Ups 8:57 [I]Done at the [URL="http://www.ci.vandalia.oh.us/rec_center.cfm"]Vandalia Globo[/URL]. Smoked my shoulders and arms! Then had to do my wife's "Bootcamp" class. :shrug: (Though the lady she's taking over from said that I had "the perfect squat"! Well I'd have better!! ;) )[/I] 41 Burpees (Yay! Burpees!!) for the WPCU Burpee (Yay! Burpees!!) Challenge! |
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Sunday September 16, 2012
Friends of the Sandbanks Provincial Park Terry Fox Run 5k (Ideal conditions): 33:30 For my American friends who are unfamiliar with Terry Fox, here is a link about him. [url]http://en.wikipedia.org/wiki/Terry_Fox[/url] Terry's run passed near where I was stationed in Quebec in the summer of 1980. He has been an inspiration my entire life. compare today's 5k to: 8/25 5k in 33:52, 5 to 1 ratio of jogging to walking 5/5 5k in 36:40, 70% shuffling/jogging, 30% walking 4/28 5k in 36:59, 60% shuffling/jogging, 40% walking 4/21 5k in 38:07, 60% shuffling/jogging, 40% walking 4/14 5k in 39:38, 50% shuffling, 50% walking 4/7 5k in 41:05, 60% walking, 40% shuffling 3/31 5k in 43:53, 70% walking, 30% shuffling 3/24 5k in 47:57, 75% walking, 20% shuffling 3/17 5k in 50:00, 90% walking, 10% shuffling |
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9/15
Rest Day. Took an off-road motorcycle course and had a blast learning slow speed control and counter-balanced turns. And I managed to get through the class without dropping my bike. ;) 9/16 Warmup: Jumping jacks, pull-ups, ring dips, Abmat sit-ups Workout: 35# KB swings X100 4:37 Cashout: M/c club picnic. Good barbecue and lots of fun social interaction. |
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That's good stuff Elden:thumbs_up
9/16 ran trail 9 Indiana Dunes State Park In the afternoon worked on DL HC and Snatch w/ hook grip and the big Goat DU's m/57/180 |
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[QUOTE]Rest Day. Took an off-road motorcycle course and had a blast learning slow speed control and counter-balanced turns. And I managed to get through the class without dropping my bike.
[/QUOTE]You're killing me!! Jonesing for a Ducati right now :). Reminds me of when I took a MSF course. These guys they rode, wanted their wives to learn. At the time the hottest weight class was 750, so they show up with their wives - with TWO brand new FZR 750s, and two wives IN FULL RACING LEATHERS. First thing they both did? DROP THEIR BIKES. (I had a ninja, but I was using a MSF beater for the course - and I never dropped it)!! My son said, get a harley (or ride his). eewwww. But maybe a dual. |
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9/15 WOD
Post-WLC Challenge Finals In 12 minutes, 2x Big Loop Run (about 2/3 mile) 30 pullups AMREP Burpees 79 burpees. Huge improvement from my pre-WLC score of 60. After all these years of CF'ing, I sort of figured my PR's would be rare and only incremental improvements. Not here, this was huge! Ran at decent pace but not too fast. Pull ups 20-5-5 just as I planned. Burpees steady, I tried to sprint out last 15 seconds, could have sprinted last 20 or 25 seconds. Thanks to counter Rock Star for burpee'ing with me the last couple of minutes. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7993581358/[/url] Check out everybody's awesome improvement! 9/17 WOD 4 rounds of 3 min AMRAP w/ 2 min rest: 1 Rope Climb 15 Comp Pushups 30 Air Squats (after rest continue where you left off previous round) 2/2/2/3 + 1 rope climb + 12 push ups Best score in class, including two more push ups than MikeMac! :kicking0: Holy crap, that NEVER happens! Needless to say, I enjoyed this WOD. Big props to Karen J for her first rope climb to top! Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7996598995[/url] Claw |
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Hey gang, hope you are all doing well and training hard. I missed a bunch of days moving one of my daughters with her sons to Phoenix. These boys are 5 and 6.5. Helping my daughter find the right schools is not easy.
This AM. 5X3 hang cleans + 1 jerk. Threw my back out on the second set. After stretching, I took the squating out of the cleans and did ok. 3RFT 14 Burpees w. jump over box (I used 8") 21 KB w. 24 kg 28 HS, shoulder touches. 18:30. Believe it or not, the burpees followed by jumps were the rest phase of the WOD.:rofl::rofl: |
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Monday September 17, 2012
Welcome to the thread Eric. Welcome back Jeff. I am back from the Great White North. rode bike to CTown CrossFit. warmup: 3x: 25 dubs, 10 push ups, 10 PVC OHS 15 minutes to find 1RM snatch: 145 (did it both regular and split) could have gone heavier but ran out of time Then...... (drumroll.......) Helen 16:40 RX rode my bike home. |
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9/17
bench press w/ chains 10@135 1@ 205/225/235 triple push press @135/155/165/175 weighted dips 6x6 @ 45 WOD 5 rounds 15 WB 10 pullups 5 Burpees YAY run 200m 13:30 m/57/180 |
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Great Work Guys!! Especially Claw on that AMRAP!! I LOVE to see that when it happens!!
(Alden - AWESOME cashout!!) [B]15 Sept:[/B] 42 Burpees (Yay! Burpees!!) for the WPCU Burpee (Yay! Burpees!!) Challenge! [B]16 Sept:[/B] 43 Burpees (Yay! Burpees!!) for the WPCU Burpee (Yay! Burpees!!) Challenge! [B]17 Sept: WU:[/B] 400m run 3 rounds: 10 Push Ups 10 20# Wall Balls 10 OH Lunges with PVC Mobility stuff For time: 135 pound Thruster, 15 reps Run 200 meters 95 pound Thruster, 20 reps Run 400 meters 65 pound Thruster, 30 reps Run 800 meters [I]Scaled to 95-65-45 after I dropped 135# on a trail since my right knee was bothering me.[/I] 15:47 [I]Not bad considering runs aren't my best anymore. Concerned I may have hurt my knee with the Thrusters, but it's not that bad. But we'll see...[/I] 44 Burpees (Yay! Burpees!!) for the WPCU Burpee (Yay! Burpees!!) Challenge! |
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tonite
20 24kg russian kb swing 200 m run 20 incline push up 11:33 split wood for 1/2 hour keep up the great work everybody.....you all prove old guys and gals rock:pepper::pepper: |
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Great work everyone. It is great to see folks "our age" performing at levels that most people half our age cannot handle.
Deb - Instead of a Ducati, get a V-Strom. You get the V-twin with much cheaper maintenance AND a dual sport at the same time. If you get the big Vee, it is a made to order hooligan bike (can you spell wheelie...). I'm finding I enjoy the dual sport much more than expected and I'm riding it more than my touring bike. Bill H - Rest that knee for a couple of days to see if it recovers. I am the poster child for making it worse by not resting. :( Also might try KStarr's hamstring stretch that uses the bands to support you while you lean over. I've had ongoing knee pain for a couple years that went away when I started doing that stretch. Let me know if you aren't familiar with that one and I'll send you a link or a write-up. 9/17 Warmup: Row; upper body mob; military press 45, 50, 60X5 Lift: Military press 75, 90, 100X3; 115X8 Assist: Pull-ups 12, 6, 6; ring dips 7, 8, 2 WOD: MT Esther Trail. 7.5 miles, 2050' of climbing, topped out at 9300+' elevation, 3 hours round trip 9/18 Warmup: Row; upper body mob; deadlifts 45, 105, 130X5 Lift: Deadlifts 160, 185, 210X3; 235X6 Assist: 65# good mornings X3X10; T2B X2X10 |
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Maybe! Ill have to give it some thought.
[url]http://tinyurl.com/9pe3j7o[/url] wfs I've bought from them before, a quad. (For my son who used for two years, then sold with a cracked/bent frame, for $700 cash and a signed "as is" contract in hand - at 15yo! to some unsuspecting guy 30mi away. He was a handful!) |
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Tuesday September 18, 2012
Supervised warmup: pushups, squats, KTE WOD: "Smash" 20 minute cap, 3 rounds, FT 7 squat clean thrusters (125#) 50 dubs 7 burpee box jumps (18") After the 3 rounds, 20 strict pullups. I made 2 rounds plus 7 squat clean thrusters.... |
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"Badger"
Yesterday 3 Rounds: 30 Squat Cleans at 95# 30 Pull ups 800M run 40:33 Beat me like a drum! |
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Jack, Badger is rough, that's for sure! Good job!
9/18 WOD First day of Competition Team training, first day of 8 weeks of strength focus. Front Squat 5x5 155-165-165-175-185(f, 2 only) Had a little trouble getting to depth on set two, thanks Coach KJ for noting. Think I failed at 185 in my head before my body. I watched Tobin fail his last set and that set my expectation. This is a mind game as much as a body game! Pendlay rows 5x3 135-135-145f-135-145 Took a while to get the hang of this movement, seems like I yanked the weight up and dropped my chest to meet it. Clean shrug 3x5 135-135-155 Another new movement, not sure my shrug was all that high. On the plus side, I held the hook grip the whole time even with my tiny hands. Worked with Tobin on all sets, we were a good match. Looking forward to more focused training over the next 5 months or so. Link to whiteboard (WFS)(Note, only Tobin and I did Comp Training WOD, everyone did regular WOD): [url]http://www.flickr.com/photos/93561498@N00/8001150542/[/url] Claw |
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1 rm box squat to a -2" box (which was way tougher than i first thought)
280lbs w/saftey squat bar then good mornings 6 reps 100-115-125-135-145-150 then 5 x15 GDH sit ups then final 1/2 hour splitting the last of the fire wood in drive way just to keep the wife happy:D |
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Traveling Day
Alden - taking you advice. The knee does feel better!! But I still did 45 Burpees (Yay! Burpees!!) for the WPCU Burpee (Yay! Burpees!!) Challenge! :D |
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Today:
Diane 21-15-9 225 lb DL HSPU's 13:32 Lost alot of time on HSPUs followed by 21-15-9 of Hollow Rocks Toes to Bar Abmat Situps 10:21 |
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9/19 WOD
Competition Team training (strength focus) Sumo dead lifts 5x5 225-245-255-275-275 These felt good, could maybe have done 285. Keeping my hands a little farther apart helps, as long as they don't bump into my inner thighs. Split squat: 5x10 1 pood kettlebells in each hand for first set, then 30# dumbbells for next four sets. Idea was not to go super heavy, tapped knee on floor most reps, worked on keeping the knee on the pushing leg behind toes. Max effort chin ups/HSPU's (no kipping) with 90 sec rest between each set. 11/4, 10/3, 7/3, 8/6, 7/5. HSPU's increased on 4th and 5th sets once I set my hands wider apart. Chin ups just involved hanging on the bar for a while and doing one more explosive rep up. All in all, this was totally fun! Great energy and great vibe at 1 pm with Comp Team work. Hitting 1 pm will be my biggest challenge, but I will really try to make it happen. Claw |
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claw nice work with the comp team....have fun with that. i wish my shoulder would let me work with our comp team
tonite 3 rounds fight gone bad style (1 minute then change) 24kg goblet squat 16" laterial box jump sit ups 25 yds out and back sprint rest 234 reps RX'd tonite which does not happen as much as it should:kicking0::kicking0:but it sure feels good when it does |
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Thursday September 20, 2012
[B]Master's Comp Skills Ladder Exploration and Practice [/B]Here is the link to the comp: [url]http://www.friendshipcrossfit.com/FCF_Masters_2012.html[/url] Today's Practice: (one minute on, one minute to move to next station) Round One Goblet Squat, 53#, 1 minute, yes, 1 point 20 second bar hang, yes, 2 points (was able to hang on for over 40 seconds) 30 second front plank, yes, 1 point 30 second right plank, yes, 1 point 30 second left plank, yes, 1 point 30 second handstand, yes, 1 point (nearly rotated back, need to find the right distance to have my hands away from the wall) 30 double unders, no, 23, (would have been eliminated here) TGU, 53#, yes, 2 points (did one on each side) 3 strict pullups, yes, 2 points (did six) 2 strict ring dips, yes, 2 points (did four) 5 one arm KB OHS 44#, no, epic fail, not even close stopped here (five minute rest) Round Two Goblet Squat, 53#, 1 minute, yes, 1 point 20 second bar hang, yes, 1 point 30 second front plank, yes, 1 point 30 second right plank, yes, 1 point 30 second left plank, yes, 1 point 30 second handstand, yes, 1 point (same balance issue) 30 double unders, no, 29, (would have been eliminated here) TGU, 53#, yes, 2 points (did one on each side) 3 strict pullups, yes, 2 points (did six) 2 strict ring dips, yes, 2 points (did four) 5 one arm KB OHS 10#, (Rx is 44#), yes stopped here (will try skin the cats at my barn) So, I think I ought to consider skipping the dubs (unless I get a lot better and can guarantee I'll get 30) and skip the KB OHS, b/c I think I can get the skin the cats, maybe two or three times in a minute. Will keep practicing. If I can get the dubs, then I'll skip the one arm KB OHS and the pistols, because I think I could get the rope climb twice. Finished off with a 1000m row in 5:02 |
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100 Burpees 10x10
H/C and DL work with hook grip WOD 10-1 1-10 thrusters @ #75 pullups m/57/180 |
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9/21 WOD
Push Press 1-1-1-1-1-1-1 95-115-125-135-145-145-155f First 145 took about a month to get up to full extension, probably a little redip getting second 145 up. Disappointed I could not get 155 up, but this has been a hard week of training. 8 Rounds For Time: 5 Pullups 5 Push Press (95#/65#) 10 Stationary Lunges w/ Barbell in Front Rack (5R/5L) (95#/65#) 13:21. I am 95% sure I did an extra round, so 9 RFT total. (Choose the wrench.) All pullups and push presses straight through, first set linked straight to 10 lunges with no break, then break between push presses and lunges, finally broke up lunges on 5's or 6's. Missed kissing knee to floor pretty frequently. Tough one. Huge class this morning, lots of new faces and new old faces I haven't seen at 6 am in a while. Good group. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8009622920/[/url] Claw |
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.Nice work Claw!
"Cindy" today 5 Pull Ups 10 Push Ups 15 Squats 20 Minute AMRAP 18 Rounds + 5 Pull Ups. Last month 16 Rounds + 5+10. |
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Friday September 21, 2012
warmup: 65# deadlift x 3, power clean x3, front squat x3, push press x3, backsquat x3 run 200m three rounds WOD 15-12-9-6-3 (with 200m run in between) 115# snatch then 15 HSPU I did 10 "HSPU" (three abmats) and 5 negatives (if you can call collapsing onto the abmats a negative) then did one round of the Master's skill challenge, and today I did it right, where there was no break in between skills 60 second 55# goblet squat, 1 point 20 second bar hang, 2 points 30 second front plank, 1 point 30 second right side plank, 1 point 30 second left side plank, 1 point 30 second handstand, 1 point 30 dubs (failed, only got 22) 53# TGU, 1 point 3 strict pullups, 1 point 2 strict ring dips, 1 point 5 one arm OHS w/ KB (Rx is 44, I did 20), 0 points 2 skin the cats, 1 point 5 pistols (skipped this) 1 rope climb, 1 point did not attempt HSPU, 5 yard handstand walk, 10 second L sit, or muscle ups. Gotta keep working this skills ladder (and need to get better on double unders...) |
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9/19
Warmup: Std warmup; bench press 45, 80, 100X5 Lift: Bench press 120, 140, 160 X3; 180X5 Assist: Pushups X3X10; 95# Barbell rows X3X10 WOD/ skills: 45# OH squats X3X5 Really psyched with the shoulder progress here. Two months ago, I couldn't get a PVC bar in the proper position for an OH squat. :) 9/20 Business travel/ "rest day" 9/21 Warmup: Std warmup; squats 45, 80, 95X5 Lift: 115, 135, 155X3; 175 X7 Assist: Front squats 45, 55, 65, 75, 85X10; 65# good mornings X1X10 After a long travel day (been up since 2:00 AM) and a flight schedule that had me running through airports to make two flights, was happy to make the lifts I did. Unfortunately, before I finished the workout, got an hour work call that sapped my motivation. Cashout: Malbec and good cheese |
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Saturday September 22, 2012
2 times through the skills ladder, Jeff had an excellent idea about "hollow body" on the double unders, which lead to 23 consecutive dubs (a PR!!) Thanks Jeff. Had a completely unexpected and somewhat miraculous L-sit. Then, came home, ate Paleo, and went out in the barn with the girls. Worked on mobility for skin-the-cats, worked on muscle ups, worked on ring dips, then did 70 burpees in 7 minutes. The burpees were a mental fail. If I could have kept my head in it I could have had 75, or maybe 80. Right now, in some things, my body is ahead of my head, even though in everything else my head is ahead of my body (especially hips and lower back). |
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Good work on Cindy Jack!
WOD 10 x10 pullup pushup situps 13:00 and change strenght 2x12 box squat @225 w/blue bands from above sumo DL w/ chains @225 6 singles 8x3 DB shrugs/ clean pulls m/57/180 |
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9/22 WOD
Competition Team training (strength focus) Find one rep max High bar back squat: 235 (failed at 245) Power clean: 155 (messiest rep in the world, I really need to get my butt back on the catch, failed at 165) Frustrating morning. I still worry I am losing gross strength with recent loss in body weight, but also aware that high bar back squat is significantly harder than low bar. Big efforts everywhere this morning, especially Snyder who I was working with, who is just getting damn strong these days. Claw |
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last nite
5 rm bench press 185lbs then 5 x 10 ring rows and 5 x 12 135lb bent barbell row today 5 hours of being a spartan a buddy and i got these "cool" spartan costumes and 6' long poles with big foam pads on each end. we were told "just don't hit above the shoulders or below the knee's" it was a super hard day. i am sore pretty much all over as there were 1300 people to take on. by and large everybody was pretty good but as usuall there is always the .5% that take it to far and tackled us or took cheap shots. oh well i made $150 for 5 hours and got in a great workout to boot:kicking0: |
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Cliff You always got something cool going on
Ran trails at Indiana Dunes State Park 5.8 miles little over a hours run m/57/180 |
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JB - Agreed!! Cliff does the COOLEST STUFF!:cool:
Nice work guys! (Awesome Cindy Jack!! AND what an improvement!!) [B]19 Sept: (on the road @ [URL="http://crossfitunbound.com/wordpress/?p=2960"]CrossFit Unbound[/URL] up (or down in Cliff's case) in Oak Harbor) WU:[/B] 400m run Samson Stretches then 30 sec with 10 rest Strict Pull Ups Kipping Pull ups Dips GHD sit ups Push ups DU/SU [B]WOD:[/B] 1X8 Bench press @ 135# 1X7 Bench press @ 170# 3X7 Bench press @ 190# [I]Did 2 rounds, 3rd round, I could only do 5![/I] Then: 3RFT: 25 Hollow Rocks 3 Forward Rolls 25 Burpees (Yay! Burpees!!) 46 count for the Burpee (Yay! Burpees!!) Challenge! 10:01 [I]Had forgotten how hard Hollow Rocks were! My head was spinning after the forward rolls. I don't recommend Burpees (Yay! Burpees!) after them! :D [URL="http://crossfitunbound.com/wordpress/"]CrossFit Unbound[/URL] is a GREAT Box! If you ever find yourself out in Oak Harbor, WA, tell Jessica I gave a great recommendation![/I] [B]20 Sept:[/B] 47 Burpees for the CrossFit WP Burpee (Yay! Burpees!!) Challenge! [B]21 Sept:[/B] 48 Burpees for the CrossFit WP Burpee (Yay! Burpees!!) Challenge! [B]22 Sept:[/B] Fight Gone Bad 3 rounds of 1 min each: 20# Wall Balls 75# SDHP 20" Box Jumps 75# Push Press Row for Calories 1 min rest 202 [I]FGB was the 1st WOD I ever did. I did it scaled & got 200. This time, I went out too fast on the Wall Balls (26!) which killed me for the rest of the WOD! Box Jumps were my goat this time, though I managed to get at least 10 for each exercise other than the last box jumps! Still I felt good since this was Rx![/I] 1 Burpee for the CrossFit WP Burpee (Yay! Burpees!!) Challenge! [I]Got a bunch to make up tomorrow!![/I] [B]23 Sept:[/B] 59 Burpees for the CrossFit WP Burpee (Yay! Burpees!!) Challenge! [I]Finishing the make up tomorrow!![/I] |
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Sunday 9-23-2012
Mobility work and stretching. ten rounds of: 10KBS, 45#, 3GHD then, practiced dubs Had a new PR of 27 (might have been 28) unbroken. While doing the dubs, someone turned off the oxygen and made the world spin faster. It was an uncomfortable experience.... Went climbing in the afternoon. Did 5 easy routes. |
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Today:
30 Pull ups 21 Thrusters @ 95# 50 DUs 21 Hang Cleans @ 95# 50 DUs 21 OHS @ 95# (Scaled to Bar) 50 DUs 30 Pull ups 17:53 |
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Bill, nice job on FGB!
9/24 WOD Competition Team training (strength focus) Deadlift 5x3 225-275-305*-275-295(f, 1 only) Box Squat 5x5 185-225-225-245 Weighted pullup 7x1 40-53-58-53-53-53 Double body weight deadlift! :kicking0::pepper: 3-repped 305 at body weight of 149.4. Everything else felt good and strong too. Maybe could have done 255 on box squats. Needed about another inch to clear my chin over bar on weighted pull ups. Otherwise, having trouble with getting the whole WOD in within the hour. I cut a few reps out and completely ignored the weighted GHD/kettlebell crosschop couplet. Claw |
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Sunday 9/23
Hike Mt Royal, Frisco, CO. No stats; forgot to capture them from GPS before we drove away. Monday - Unplanned rest day due to life getting in the way. |
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nice work guys!!!!
i am sure my lifestyle is in large part due to where i live. this town is the self proclaimed "outdoor recreation capital of canada" and "mountain bike capital of canada" so you have to be active and fit to be involved in this community. just found out last week that 42% of the residents have kids under 12 and 43% mountain bike at least once a week. for all its faults i don't think i could live anywhere else. tonite 5RM front squat 295 6x 1 purple bands 70% dead lift (295) feeling quite spanked still from saturday's spartan experience. |
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[QUOTE=Cliff Miller;1096412]
i am sure my lifestyle is in large part due to where i live. this town is the self proclaimed "outdoor recreation capital of canada" and "mountain bike capital of canada" so you have to be active and fit to be involved in this community. just found out last week that 42% of the residents have kids under 12 and 43% mountain bike at least once a week. for all its faults i don't think i could live anywhere else. [/QUOTE] Cliff - sounds wonderful and similar to Colorado Springs as far as the active lifestyle. Sounds like a great destination for a m/c trip and an active vacation! Claw - Nice job on the strength workout! Bill H - Nice FGB. I always have a lot of trouble capturing the scores due to severe oxygen debt. Do you have a good way of doing it that doesn't slow you down too much? 9/25 Warmup: Row; upper body mobility; shoulder press 50, 65, 75X5 Lift: Shoulder press 95X5, 110X3, 120X7 Assist: Ring dips 10, 109, 6, 4; pull-ups 13, 10, 10 WOD: Power cleans 5-5-5-5-5 65, 75, 85, 95, 105 Cashout: Wobble board 3:00 |
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Hoog I like the Avatar
15 burpees YAY 2x10 Hook Grip DL P/C H/C all @ 75# WOD 2 rounds 5 Power Cleans @ 165 5 Bar facing Burpees YAY rest 1:00 10 WB 20# @ 10' 10 KB s A 55# rest ride Air Dyne few min WOD 2 4 rounds 12 O/H lunge @ 45# 10 BJ @ 25" 8 PU run 100m 13:00 and change m/57/180 |
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