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Hey guys, it's great to come back and get a warm reception. Good to be back here and , of course, Tribal. The box is so socially dynamic! Sometimes we don't always know how our presence is felt until something like an absence clarifies things.
5X5 Back Squat, Bench. 3RFT: 20 wall ball, 15 push ups, 200 m run. 11:23. |
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Sunday October 28, 2012
Two laps around the farm in the wind, cold, and rain. There's nothing Gore-Tex! Here's the answer to a question one of my coaches asked... [url]http://jtkalnaynovels.wordpress.com/2012/10/28/crossfit-why-do-you-compete/[/url] |
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Pat - ya don't know what you got till it's gone!! :D
JT - Nice words!! Captures why I CrossFit!! [B]27 Oct[/B] 84 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!! [B]28 Oct[/B] 85 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!! |
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10/23 WOD
Teams of 2 (only one work at a time except run): 60 KB C&J's (1.5) 120 Sit Ups 600 M Run 40 KB C&J's 80 Sit Ups 400 M Run 20 KB C&J's 40 Sit ups 200 M Run 19:07 with Mike Mac. I felt strong and fast on kettlebell C&J's, slower on situps and OK on run, especially the last 200 which was a sprint. Really felt the kettlebell work in my traps and shoulders for the next couple of days. 10/29 WOD "Lynne" 5rds for reps BW Bench Press Max Pullups 8/20; 4/16; 4/16; 3/13; 3/14 @ 145#. Better than my first Lynne, not as good as my second Lynne. I have basically taken the last month off from Crossfit, between preparing for vacation, vacation, then coming back and catching a cold. I think this is the start of getting back in the game 100%. I have also felt very guilty/conflicted about having so much trouble coming in for Comp Team training. The 1 p.m. time is part of it, but not all of it. I ended up missing more WOD's than I wanted because I skipped 6 a.m. to do 1 p.m. and then never did 1 p.m. I think I am going to revert to my normal 6 a.m. schedule, and then if I can add an extra session at 1 p.m. or on Saturdays I am going to do it, but my primary training will be normal 6 a.m. programming and just working hard. 3-2-1- Go! Claw |
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Monday October 29, 2012
Good warmup (rowing, stretching, rolling, mobility) 15 minutes to find 1RM C&J 215 (was having a hard time cleaning today, couldn't get under the bar! Last week I split jerked 255 after taking it from the rack...) DT 8:13 (95#) |
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[QUOTE=JT Kalnay;1103915]Here's the answer to a question one of my coaches asked...
[url]http://jtkalnaynovels.wordpress.com/2012/10/28/crossfit-why-do-you-compete/[/url][/QUOTE] JT - Very nice! 10/26 Std warmup Bench press 150X5/ 170X3/ 190X3 10/28 Warmup: Row; back extensions; Abmat sit-ups; hip and upper back stretches Lift: Deadlifts (deload week) 45, 110, 135, 165, 135X5 Assist: 65# good morningsX3X10; T2BX3X10 Skills: OH squats PVC, 45, 55X5/ 65X4/ 50X5/ 50X10 Wanted to make 65X5 on the OH squats and then at least one rep at 70 but it wasn't to be. I'm still happy with the lift since 65# OH squat ties my previous best. :pepper: 45# hang squat snatch X5 10/29 Warmup: Row; Abmat sit-ups; weighted back extensions Lift: Shoulder press (deload week) 45, 55, 65, 80X5 Assist: Pull-upsX3X10; shoulder press 65#X3X10; 35# KB swings |
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very true words JT
yesterday finished the 28 day food challenge w/3 points. had a pint of my favorite beer w/dinner and it just did not taste the same. neither did the coffee this morning....weird tonite 4 out and back 40 yd prowlers 25 24 kg goblet squat 25 35lb site up 2 out and back 40 yd prowlers 20 24 kg goblet squat 20 35lb site up 1 out and back 40 yd prowlers 15 24 kg goblet squat 15 35lb site up 13:14 |
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Claw - Welcome back! Looks like you're still as bad@$$ as ever!
JT - Nice C&J!! Alden - Congrats on the OHS!! Cliff - Way to go on that Prowler, Goblet Squat, Weighted Sit Ups WOD! [B]WU:[/B] 250m row (I had to lead the class! :yikes:) 2 rounds: 10 Push Ups (Hand Release) 10 PVC OHS 10 Hollow Rocks [B]WOD:[/B] 7X2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec 5 rounds for total reps- 1:30 AMRAP of: 10 Over the Box Jumps (no top touch) 20/14″ 10 KBS 32/24kg 5 Over the Box Jumps (no top touch) 20/14″ 5 Thrusters 115/75# *Rest 1:00 after each round 45#-75#-95#-115#-135#(only got 1 HSC, 2nd ended up on my @$$ :D)-125#-125# Didn't get a single round but did 131 reps (Could only get 1 or 2 thrusters in!) BUT did it Rx!! 86 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!! |
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Here's some video from day 1 of Hurricane Sandy, as seen from my window in downtown Cleveland.
[url]http://jtkalnaynovels.wordpress.com/...its-cleveland/[/url] |
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JT, nice blog the other day.
Hope everybody affected by Sandy is safe and dry. 10/30 WOD 3 Position Snatch (High hang, Mid hang, Full Snatch = 1 rep) 1-1-1-1-1-1-1 65-75-85-95-95-105f Worked with Shane. The snatches from high hang felt good and reinforced idea of full extension. The lower I started the pull, however, the harder it was fully to extend. The full snatches were, as always, sloppy. My first 95 was a nightmare but the second was better. Failed on the pull for the full snatch at 105 even though I got the high and mid hang snatches up. Catching a snatch in the squat continues to be probably the most challenging move for me in Crossfit. 30-20-10 Box Jumps (24″/20″) Medball Cleans (20#/14#) Mountain Climbers (L/R=1) 8:53 Holy crap has my metcon died over the last month. The medball cleans turned out to be the hardest movements. Link to this whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8138896686/[/url] Claw |
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Tuesday October 30, 2012
Day Two of Hurricane Sandy CrossFit Gym was closed, my home gym was flooded, so I went to the stairs. I had been doing this workout fairly regularly in 2011, but somehow got out of the habit. Man o man is it intense! A "circuit" starts on the 3rd floor, goes up to the 14th floor, then comes back down to the 3rd floor. Did 3 circuits in 13:55(278 seconds per circuit) There was some actual "hurrying" on the last lap! Compare to 5-9-2011: 7 circuits in 33:48 (290 seconds per circuit) And compare to April, 2011 6 circuits in 29:05 (298 seconds per circuit) |
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JT - Sorry to hear you're getting effects of Sandy! But great alt WOD!
Claw - I feel your pain on Snatches. Great job though!! [B]WU:[/B] 800m run 100 SU 10 DU attempts 2 rounds: 10 Box Jumps 20" 10 Push Ups 10 Squats [B]WOD:[/B] EMOM for 5 minutes: 2 Hang Squat Cleans @ 70% (95#) -then- 30 minutes to establish a 1RM Back Squat. 275# [I]Got 275#, but my form & knee weren’t good! Next time 300+!! ;)[/I] 87 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!! |
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Good to hear from you Pat
10/30 wu 20 burpees WOD 10 rounds 3 SDHP @ 95 3 burpees rest 2:00 10 rounds 2 SDHP @ 95 2 burpees Post 15 strict pullups 75 ab mat sit ups 15 strict pullups 75 Du m/58/180 |
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good alternative JT to just giving up like many would have
last nite 2 board 1 RM bench 215lbs super set x 5 10 35 lb dbell bench press 10 45 lb dbell bent row then 5 x 8 95 lb reverse grip bent row then off to a meeting where i had 3 beers and some chips and salsa. tossed and turned all nite and work up feeling like crap. guess i have to be more aware of what i am eating and drinking since completing the 28 day challenge. even more so since my wife is going to be starting her 28 day challenge tomorrow and it will be easier for both of us if i just join her rather than fall back into the usual less than perfect eating habits. darn this crossfit stuff anyways for once again changing my life in an unexpected way.:D |
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JT- Sorry to hear about Sandy's impact on you. As everyone else said, nice recovery on the workout.
Cliff- +1 on the "darn this crossfit stuff." I've pretty much given up beer and I pay close attention to my other alcohol consumption. I've found that more than 1 or 2 drinks plays havoc on my sleep. 10/31 Warmup: Row 700m; high knees; butt kicks; Abmat sit-upsX2X20; weighted back extensionsX2X18; ring pull-upsX2X10 Lift: Back squats (deload week) 45, 80, 100, 120X5 Skills: OH squats PVC, 45, 55, 65, 67X5 (PR); Snatch 45, 55, 65, 75, 85X5 |
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Hallowe'en
For time: 31 Power Snatches 75# 31 Burpees over bar 31 Double-unders 31 Back squats 75# 31 Pull-ups 31 Double-unders 31 Power Cleans 75 31 Knees to Elbows 31 Double-unders 31 Push Presses 75 32:38 (someone please make the room stop spinning) |
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holloween wod....the wife and i dressed as duff man and duff woman from the simpsons fame
20 minute amrap 17 push ups and 50 of the rest lunge, kb swings, row for calories, front squat 75 lb, air squat, dead lift 75 lbs, back squat 75, burpies, wall ball 20 lb, box jump 20 inch, double unders 567 reps my wife wants to start on a 28 day food challenge tomorrow so i am going to do it with her. the beer consumpiton in the fall/winter goes down anyways it just always seems in the summer that beers are always around. it will be another good break for 28 more days. |
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[QUOTE=Cliff Miller;1104614]holloween wod....the wife and i dressed as duff man and duff woman from the simpsons fame...[/QUOTE] OH!! YEAH!! :D
[B]WU:[/B] 500m row 100 SU DU practice 2 rounds: 10 Push Ups 10 24" Box Jumps 10 Air Squats [B]WOD:[/B] 15 Min to get 1 RM Weighted Pull Up Run 1 Mile 15# Overhand grip/20# mixed grip 8:25 88 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!! |
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11/1 WOD
Overhead Squat: 20 Min to find 1RM (One Rep Max) 145 15 Min AMRAP: 9 Overhead Squats (50% 1RM) 12 Toes to Bar 15 Air squats 6 rounds + 9 OHS @ 75# Good day for bad reps. Overhead squats and toes to bar are two movements that give me a great deal of difficulty establishing full range of motion. After easily lifting 135 OHS I hit 145, but not full depth. I tried three more reps where I achieved full depth but never managed to get 145 back out of the squat. I recorded 145 anyway because I wanted to the AMRAP at 75#. Again, I had issues with my knee tracking inward. On the AMRAP I had difficulties getting to full depth on the OHS. Christina noted both knees were tracking in and suggested setting up with a narrower stance. I also getting my toes to the bar. Very quickly in the process I did most of the toes to bars in three sets of four, very seldom actually contacting the bar after the second or third round. My metcon is still suffering. Big class this morning, good job to Christina for keeping us moving and big props to Mike Mac for hitting a 205# OHS. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8144691191/[/url] Claw |
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Friday November 2, 2012
Warmup 15 minutes to find 1RM snatch 150: 12.3 18 Minutes AMRAP: 15x24" box jump 12x115# PP 9xT2B 3 rounds plus 31. @CLAW: I know exactly what you mean about OHS and T2B. These two are extremely difficult for me, especially the OHS. It's a lower back and hip mobility issue with me. The knees really want to pinch in... |
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Claw - Feel your pain on the OHS! My right says weird things to me on the OHS & I have to FORCE keeping the knees out!
[B]1 Nov: WU:[/B] .5555556 mi run 100 SU DU practice [B]WOD:[/B] 5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec 45-75-95-115-125(f)-120 -then- 3 rounds for time of: 14 Burpee Over-the-Box Jumps 24/20″ [I]Scaled ~20"[/I] 21 KBS 24/16kg [I]Scaled 50# Dumbbells[/I] 28 Shoulder Touches 13:48 [I]Not happy with the time but had to do it in the base Globo with people coming & going & not understanding I was doing this for time!! :( But I was happy that I WAS ABLE to jump over the ~20" box which are bigger than the ones @ CFWP! Left pec was VERY sore during the Burpees (Yay! Burpees!!).[/I] Did 47 more Burpees (Yay! Burpees!!) (89 total) for the CFWP Burpee (Yay! Burpees!!) Challenge!! [B]2 Nov:[/B] 90 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!! [I]Pec felt better![/I] |
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yesterday
1RM blue bands 16" box squat 260lbs 5 x 8 bulgarian split squat 80 lbs this morning 250 m row then amrap 135 lb back squat 35 rep 250 m row then amrap 135 lb back squat 35 rep 250 m row then amrap 135 lb back squat 40 rep total 110 |
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11/2
Warmup: Row 700m; Abmat situps; weighted back extensions; deadlifts 45, 115, 140X5/ 170X3 Lift: Deadlifts 185, 210X5/ 240X9 Assist: 65# good mornings X3X10; T2B X3X10 WOD: 3 RFT 65# power cleans/ row 500 m 10:40 Felt good about my row splits; they were 2:03, 2:10, 2:05 |
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Snatch variations and drills for 20 minutes. Bar only!
WOD AMRAP 12 minutes 5 Push press @115 10 Push ups 15 DU's (Scale 3:1) 7+4 PP. |
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11-3
box squat 10x2 @ 185 w/ chains EMOM 2 HS @ 95 4 chin up. 15 each arm 55# KB swing 10-1 good mornings @ 95 DU WOD 4:00 AMRAP run 200m 20 DU double unders were a sticking point, one and a half rounds rest 2:00 4:00 AMRAP 5 thrusters @ 75 5 burpees 4 full rounds 5 thrusters 2 burpee rest 2:00 4:00 AMRAP 4 DL 4 HC 4 push press. first round @ 135, back off to 75 for the rest m/58/180 |
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Saturday November 3, 2012
Worked pistol progressions. AMRAP 15 minutes: 10KBS, 35# 5 GHD situps. 13 rounds plus 10 reps. Am trying to train my brain to allow my body to keep moving. Tried not to make any "deals" with myself (e.g., do 5 then rest for 5 seconds...) Tried to just keep moving. |
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11/3
Warmup: Hill work. 3.5 miles with 750' of elevation gain; shoulder protractions; barbell OH shrugs; shoulder press 45, 55, 70X5/ 85X3 Lift: Shoulder press 90, 105X5/ 115X8 Assist: Pull-upsX3X10; 70# press X3X10 Skills: Split jerk (alternating legs in the catch) 45, 55, 65, 75, 85X5 11/4 Bicycle ride 23 miles (1300+ feet of climbing) around Colorado Springs Cashout: Sunday afternoon nap. :) |
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JT - Save the deals for the heavy weights!!! :D Nice Job!
Alden - Love your cashout!! :D [B]2 Nov:[/B] 91 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!! Shoulder Press work [B]2 Nov:[/B] 92 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!! |
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Sunday November 4, 2012
Got some excellent coaching in the Shed o' Pain from Tim. Got pointers on improving form on TGUs, setting up for Olympic lifting, and the split snatch. Did some light split snatches (95#, 105#) to work on form. Went rock climbing in the late afternoon. Did 7 or 8 routes. CrossFit really translates into rock climbing! |
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Monday November 5, 2012
Tried Oly lifting shoes today. I think they are going to make a big difference for my hips and lower back. They made it easier to get out of the full squat position. WOD Strength Work up to 3x5 back squats Work up to 3x5 front squats 3x5 RDLs AMRAP 2x5minutes with 1 minute rest in between 4 hang squat cleans (75#) 8 pullups 10 double unders. 3 rounds plus 4 reps in the first 5 minutes 2 rounds plus 4 reps in the second 5 minutes |
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JT - I REALLY want to try rock climbing! More so after reading your post.
[B]WU:[/B] ~40ft: Spidermans Front-Back-Front kicks Burpee (Yay! Burpees!!) Broad Jumps (4 count for the CFWP Burpee (Yay! Burpees!!) Challenge!) Inch Worms (2 Push Ups, 10 total) 2 high Knees 2 Butt Kickers PVC Pass Throughs PVC push downs [B]WOD:[/B] Helen 3RFT: 400m run 21 1.5 Pood KBS 12 Pull Ups 12:57 [I]Broke 13 Min! Clipped 20 sec off my last "Helen" time! Running was the limiting factor, though the last round, I broke up the KBS. Counting down HELPED - ALOT!![/I] Finished up the remainder of today's 93 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge! |
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Bill, congrats on Helen improvement!
11/3 WOD (Saturday) 50-40 Squat cleans (45#)/Sit ups/one 200 meter run 30-20-10 Push ups/Jump lunges/one 200 meter run (not after last round of 10) Partner WOD, each does the number of reps but only one works at a time except for run. 25:23 Worked with Big Phil. Fun one. Announced on board as only squat cleans and sit ups, changed during WOD to last sets being push ups/jump lunges. That sped things up a bit. 11/4 workout @ Bacara 5 x 3 low bar back squats 185-205-215-215-225 The only bar at Bacara is on a Smith machine, and I had avoided it for a while, but I really need more strength work, so figured it was better than nothing. I set a low chair under me and tapped it each time, ensuring full ROM. The weights were light but I wanted to make sure I went deep enough. 5 x 3 weighted dips 25-30-35-40-50(f, 2 only) Good ROM here too, made sure my elbow angle passed 90 degrees on each dip. 11/5 WOD Clean High Pull 3-3-3-3-3 95-95-95-115-115 Actually did a lot more than 5 sets of 3. Kept weight light and really worked on popping hips. Poppled so well I knocked my Johnson one rep. 7 Min AMRAP 30 Double Unders 100 M Farmers Carry 4 rounds exactly with 1.5 pood kettlebells on Farmer's Carry. 3 Min rest 5 Min AMRAP 10 Wall Balls (20#/14#) 10 Russian Kettlebell Swings (2pd/1.5pd) 4 rounds. This was really a gasser! Wall balls deteriorated to just a couple at a time and kettlebell swings done in sets of 5 very quickly into the AMRAP Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8158331440/[/url] Claw |
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last nite 1 RM black chains bench press 185 lbs
then 2 x 20 45 lb dbell bench press then 5 x 10 55 lb bent dbell row william....ya gotta try rock climbing...squamish is a rock climbing mecca and i blew off rock climbing for years as something i would never try. then about 8 or 9 years ago a friend who is a guide took me up the face of the chief [url]www.stawamuschiefpark.ca[/url] (wfs) which is the second largest granite monolith in the world. i think it was something like 10 or 12 pitches. i was hooked after that. as i have gotten stronger in crossfit i find i enjoy climbing more. still suck at it :) however as i am not one to stand around and think a move through but rather try to power my way onto the next one. |
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Cliff - My hat's off to you on the rock climbing. I like hiking i the high country but there is a point of "vertical" where I am really uncomfortable. I was ok with heights until I decided to try skydiving years ago; now I can't stand seeing a whole lot of air between me and the ground. :eek:
11/6 Warmup: Row 700m; Abmat sit-ups; weighted back extensions; ring pull-ups; back squats 45, 85, 105X5/ 130X3 Lift: Back squats 140, 160X5/ 180X7 Assist: Back squats 105#X3X10 Skills: 45# clean & jerk/ 45# snatch Squats were hard today. Guessing it is a carryover from Sunday's bike ride. Near the end of that ride, the climbs started getting to me; felt like my brakes were on. ;) |
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Tuesday November 6, 2012
Election Day Walked half a mile to the polling place, voted, walked home. @William: There is an excellent rock climbing gym in Dayton where you can try it out. [url]http://urbankrag.com/[/url] Also, living in Dayton you are pretty close to decent outdoor climbing at John Bryant State Park, and to world class climbing at the Red River Gorge in Kentucky. @Cliff: You made up that name for climbing right? :) Squamish is big medicine, and a world class climbing destination. Glad you got to enjoy it. Todays WOD: At the box: Rowing and walking lunges to warm up. Then... Rowed 1500 in 6:09 Did weighted situps and toes to bar. Then... Rowed 250, 10x225# deads, 5 3 mat HSPU Rowed 200, 8x225# deads, 4 3 mat HSPU Rowed 150, 6x225# deads, 3 3 mat hspu Rowed 100, 4x225# deads, 2 3 mat hspu Rowed 100, 2x225# deads, 1 3 mat hspu Then, since I was feeling saucy, I kicked off my shoes and got a 2 ab mat HSPU! Won't be long now until it's a zero mat HSPU!!!! |
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JT you are right. i don't think there is a climb named the face of the cheif. if i remember right we strung together 5 or so routes to make it up the face.
squamish is a great place to live. in the summer we have at least one squamish "tri" day if not more but they are tough to pull together. breakfast in the smoke bluffs for a couple hours of climbing, then lunch followed by a couple hours of either mountain biking or hiking to a lake for a swim followed by a late afternoon snack then 9 holes of golf and dinner. tonite at the gym 100m hard as you could row then the clock started 30 135lb zerker squats w/ 500 m row 3:30 then 25 minutes streching. tonite was a reminder why not to eat a yam and half less than an hour before class. did not really feel all that great after that one.:D |
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Guys, WOW! I'm going to have to hit a rock climbing venue!
JT - I know (& have been to pick up my kids at) the Urban Krag! Great climbing gym! Nice WODing guys! [B]WU:[/B] .5555556 mi run 100 SU DU practice (Actually got some SU/DU/SUs!) 10 20" Box Jumps [B]WOD:[/B] 3 RFT: 15 Chest to bar pull-ups 20 Burpees (Yay! Burpees!!) 95 pound Sumo-deadlift high-pull, 15 reps 16:11 [I]Scaled to "As High As I Can Get 'Em" Pull Ups! This was Brutal! I was only able to do 5 max subsets. The last round was full of short subsets.[/I] Finished 34 Burpees (Yay! Burpees!!) to finish today's quota for the CFWP Burpees (Yay! Burpees!!) Challenge! (Only 7 days to go!! :D) |
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11/6
WU 3x15 burpees GHD back ext GHD situps 3x15 burpees DU air squat post wu 10 burpees WOD row 500 1:48 rest:90 row 500 2:05 9,150 burpees YTD m/58/180 |
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recently rejoined my old gym to teach my grandsons to swim. I'll have to go back and do some rock climbing.
Wednesday at Tribal. Always a Hero. "Ship" 9rft 7 Cleans @ 185 8 Burpee box jumps on 36" box Scale: Power cleans@135, 24" box. 32:48. Very tough! |
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11/7 WOD
8 Rounds For Time 3 Handstand Push Ups 10 Box jumps (24″/20″) 200 M Run 14:18 This was a fun WOD! All HSPU's strict and unbroken except for 7th round (1 kip) and 8th round (3 kips). Box jumps have been a little slower lately because I am stepping down with alternate feet instead of jumping down. A little less wear and tear on knees. Got lapped by Shane on 7th run -- he was really moving. Ran hard my last lap and full-on sprinted last 50 meters or so. Warm up involved leap frogs, worked with Alex. Very lucky (1) I did not bash my crotch on his head and (2) I did not stamp his fingers on landing. (Alex is tall. That knowledge is helpful to appreciate the humor of my post.) Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8164588384/[/url] Claw |
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