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damn JT more great words...thank you for posting that. i did not need reminding why i so enjoy crossfit but those words sure reinforced it.

yesterday got to work out with a 28 y.o. fire breather.....

8 RM box squat to 20" box 270 lbs
6 x 4 good morning 135-165-175-185-190-195
200 (2 x 100) 20lb ankle weights lying hamstring curls
4 x 15 50lb dbell sit up
150 unbroken hi bar green band good morning

got home felt spanked went to bed at 6 and slept for 11 hours

today

speed bench 115lbs narrow bands 3x3 n/m/w
1 x 15 115 lb bench n/w
tri extension football bar 3 x 8
tate extension 6 x 10
barbell row 3 x 6 135-165-205
reverse grip barbell row 3 x 6 135-165-205

got a march 1st date now for rotator cuff surgery....hope i don't get bumped on this one.....

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2/12
Warmup: Straddle hops; hip and shoulder mobility; bench press 45 X10/ 90, 110 X5/ 135 X3
Lift: Bench press 155, 180, 200 X3
Assist: Bench press 110 X 15, 10, 12; 130# seated rows X3X15

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[QUOTE=Cliff Miller;1136807]damn JT more great words...thank you for posting that. i did not need reminding why i so enjoy crossfit but those words sure reinforced it.
[/QUOTE]

+1 Really enjoyed this one!

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02.13.13

WARMUP
20 Pushups
20 Rollovers
20 4 ct. Flutter Kicks

PTP/BENCH PRESS
4x215
5x195

Bicycles
Uphill Sprints

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2/13 WOD

A. Deadlift, 15:00 to find 1RM
305.
Second time I have hit 305# this month. Fail at 315#. Props to Z for 405# and Mike Mac for 335#

B. 3rds F.T.
20 Wall Balls (20#/14#)
20 KBS Overhead (1.5pd/1pd)
6:26.

First set of wall balls all good and straight through, later sets started becoming ALJ (“a little janky”). KBS all good, first set straight through, then broken 11-9, 12-8 or something like that. This one looked tough and it was.

rest 3:00
Nailed it.

C. 3rds F.T.
20 Toes-to-Bar
20 Box Jumps (24"/20").
8:06.
Total (with rest): 17:42.

First set of T2B all good form, sets of 10-10, later sets started missing bar with toes, even pretty badly. Took 3 or 4 sets to get through 20. Box jumps basically slow and steady; jump up, step down.

Nice big class again this morning, including visitors from Montana. (I made sure to shut up about how cold it was when I was around them.)

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8471120489/[/url]

Claw

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Wednesday February 13, 2013

Burpees on the left coast...

[url]http://jtkalnaynovels.wordpress.com/...he-left-coast/[/url]

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Well, I'm Back!! Got a new grandaughter, 8 lbs 10 ox! Mom & baby are doing well & I've been helping with her siblings!

[B]WU:[/B]
400m run
2 rounds:
5 Pull Ups
10 Push Ups
10 Air Squats

20 Ft:
Spiderman walks
Inch Worms(1 Push Up)

Mobility Stuff [I](I badly needed it!!)[/I]

[B]WOD:[/B]
A. Weighted dip 8, 8, 6, 6; rest 90 seconds (25#, 25#, 35#, 45#)
B1. Push jerk 2-3 tough reps x5; rest 10 seconds (135#, 135#, 135#, 135#, 135#)
B2. Amrap unbroken hspu x5; rest 3 min (3,5,3,2,1)
+
3 rounds for time:
Row 350m
15 kbs 1.5 pood
45 double unders (Single Unders)

10:59

[I]Dips were very light should've gone heavier. Did the Push Jerks by cleaning them from the floor, 3 reps per set. they went well. I was the 1st one done in the group doing the metcon. Good WOD![/I]

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congrats and welcome back william

last nite

5 x 10 ring row
5 minute 12 kg kb russian alternating one arm swing
5 x RM 45lb plate t-bar row 15-20-20-25-25
standing delt flyes 5 x 15 5 lb bdell no mobility in left shoulder
150 (2 x 75) mid bar green band good mornings

then went with jesse to the new box they just signed the lease on yesterday.

almost 3 x's the square footage as the old one, 20' ceilings, his and hers change rooms w/seperate bathroom

gonna take 6 weeks to complete the move but what an amazing new facility to train in. i am super happy for jesse and heather :pepper::pepper: that they are in a position to make this move as they have busted a@@ for the last 3 years to make this happen. and to be a part of training in this new enviroment is going to be out of this world

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Congratulations Bill!

2/14 WOD

A1. Overhead Squat, 21X1, 3-5 reps, 4 sets, 1:30 rest
A2. Ring Dips, 2122, AMRAP, 4 sets, 1:30 rest
95/11, 115/8, 115/7, 115/5.

It was interesting journey through sets of five OHS at 115#. I first set up with my feet too wide and my right knee drifted inward even though I completed all reps. Both Christina and Zach pointed out the wide stance. I set my feet much closer for the next set with my toes pointed more straight ahead and immediately dumped the bar. After a reset, I kept my feet slightly wider than shoulder width with my toes pointed more or less straight forward, which really bound my hips. As I worked my way through the five reps I wiggled my toes in and out. I accomplished all five reps but they were not particularly smooth. For the last set I set up with my feet slightly wider than my shoulders and my toes somewhat pointed out, and a couple of those reps were are my most solid reps. Unfortunately, I dumped the bar on the fifth rep. I kept at 115 pounds instead of moving up because it seemed to be a very revealing experience. Good ROM on all reps.

Ring dips went well. The pacing requirement, including a short hold at the bottom and top, helped me reach full ROM. Very pleased.

B. AMRAP 10:00
10 Push Press (75/55)
10 PVC Situps
10 rounds.

The AMRAP was a good one. My sit up mat was about five paces from where I did my push presses, which might have cost me some reps but also built in a short rest interval. All push presses and all sit ups done unbroken. (Seeing 75 pound push presses, combined with the recent frequency of wall balls and box jumps, leads me to believe Fight Gone Bad is in our future.)

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8473375099/[/url]

Claw

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Thanks guys!

JT- That globo experience sounds MUCH more interesting than mine!! ("WHAT ARE YOU DOING?!!?!? WHAT ARE YOU DOING?!!?!?") Nice job of "Scaring the 'Straights'"!!

[B]WU:[/B]
400m run
~50 Ft:
Walking Lunges
Sumo Squat Walks
Spiderman Walks
Inch Worms (1 Push Up)
Walking leg holds
Walking opposite leg holds

[B]WOD:[/B]
B. Hang squat snatch; build to a 3 rep max in 3 attempts (each rep must start from below the knee and cannot be dropped from the top until 3 are completed)

45, 75, 85, 95(1)

2 Min AMRAP:
7 thrusters 95#
7 Pull ups
Rest 6 min
x4

8 rounds (2,2,2,2)

[I]2 min of HELL with 6 min of getting ready for the next AMRAP! Thrusters went well, focused on squat clean & doing them straight through. he 2nd AMRAP was the toughest. Almost didn't get all the pull ups during that one. Hang squats were tough, need to work on those![/I]

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Bill H - Congratulations on the granddaughter! Awesome news.

JT - Loved the "Burpees on the Left Coast;" thanks for making a statement for all us "more seasoned" athletes. :thanx:

On travel this week back in DC area but found a nice gym to work out in. It is a globo but the staff are nice and they have CrossFit workouts. First time in a long time I managed 4 workouts in four days while on travel.

2/13
Warmup: Straddle hops; high knees; butt kicks; hip and shoulder mobility; back squats 45 X10/ 90, 110 X5/ 135 X3
Lift: Back squats 155, 180, 200 X3
Assist: Back squats 110 X 10, 12, 10; Farmer carry 65# dumbbells X2X50 yards

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last nite got lent out as a "loaner" husband by my wife (thanks for thinking of me on valentines day honey) who was working to a friend of hers at the gym who is single and who wanted to do the valentines day couples wod compitition the gym was hosting. me in my usual lax paying attention to details agreed before realizing what i had agreed to.

the fine print that i missed was this was being hosted by the gyms compitition team so all comp teams were encouraged to enter but it was also open to the rest of the gym. we ended up coming in 12th out of 16 teams and upon further looking at the results we had at least 15 if not 20 years combined age on most of the teams entered.

in the half hour we had i ended up doing starting with a group 400 m. run

50 of the following air squats, lunges, 20lb wall balls, 75lb bench press, sit ups, 24 kg kb swings, 75 lb dead lift and 11 24kg kb goblet squats for a total of 361. my partner did another 350 reps so we totaled out at 711 reps.

not bad for a couple of "old people" going up against a bunch of fire breathers.:rofl: 9 p.m. is certainly getting to late to do a work out however as i am usually in bed by that time.

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[QUOTE=William Hoogsteden;1137307]Well, I'm Back!! Got a new grandaughter, 8 lbs 10 ox! Mom & baby are doing well & I've been helping with her siblings!

[/QUOTE]


Congrats, Bill. That's awesome.


02.15.13


WARMUP
Swings
SDHP
53 lb. k-bell

PTP/DEAD LIFT
5x275
5x250

Lunges
Uphill Sprints
3x:25 (8.5MPH@10 degrees/shortening up the rest intervals a bit—even though there's a little snow flying today, have been feeling a touch of Spring in the air the last few days and the Dam soon beckons)

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Cliff, sounds very interesting. By most nights at 9, I am thinking of loading up the CPAP for sleep.

Alden, you are so lucky to find a place to work out. Although, I have worked in a few Crossfit boxes when staying in L.A.

Thursday: Bench day
Bench: 3X3 185, 210, 245 (7R)
3X5 Bent Rows 225
OHP 3X3 135,155, 170
3X5 BP 185 w. chains
3X5 Dips w. weighted vest.

Friday (today) DL day
DL 3X3 330, 375, 425
3X10 Seated good mornings w. 2X35# KB's
3X5-10 TTB
3X5 DL 285 w. chains.

A week from tomorrow, I compete in the State level Senior Olympics in powerlifting. I may do Wendler 5-3-1 work outs on Monday for BS and Tues for Bench. Then deload for the rest of the week. Go to Tribal for a regular WOD on Thursday. I am obviously a guy who likes to plan. However, my last plan left me with bronchitis on the day of a scheduled competition! We'll see how the week goes.

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Congratulations on the grand-daughter.

Thursday February 14, 2013

Walked two or three miles pulling my luggage through airports.


Friday February 15, 2013
(Thrilled to be back at CTown)
Tabata pushups, squats, burpees, dislocates, jump rope to warm up.

20 minutes to find max DT complex
95-115-135. The 135 was as close as I've come to passing out while doing CrossFit.

Metcon
70 SDHP in 12 minutes

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pat...after talking to a bunch of the gang that did the 9 p.m. wod with me yesterday as much fun as we had no one was really in a rush to do one that late again. none of us had a real good sleep that nite.

also have you always been into powerlifting or was that something you discovered later in life. all the coaches from the gym are down in vancouver today getting certified in crossfit powerlifting and i am very intrigued with getting more involved with it. good luck with your meet this weekend

anyways last nite at the box

floor press 1 RM 200lbs
medium grip foot ball bar 5 x 10 tri extension
narrow grip football bar 70 lbs 3 x RM 15-18-12
ring row 5 x10
upright row back against wall 5 x 8 45lb bar

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Saturday February 16, 2013

Walked 1 mile around the farm to get loose.

Five rounds of:

OHS (pvc to 18" box, pvc to 12" box, pvc no box, 45# bar to 18" box, 45# bar to floor)
Muscle up attempts (0 for 50)
HSPU attempts (0 for 50)
KBS (20# horizontal, 20# overhead, 45# horizontal, 45# overhead, 45# overhead)

Achilles is feeling better so....

Then tried jumping up and touching the mesh on the basketball hoop.
5/5
Then tried jumping up and touching the backboard
4/5
Then tried jumping up and touching the rim.
0/2

Used to be able to dunk...

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congrats William
Pat good luck to ya I am sure you will do well

Today main site WOD
12:00 AMRAP
50 air squat
30 pushup
15 pullup

4 rounds

Post
30 Burpees/60 situps
20 Burpees/40 situps
10 Burpees/20 situps

m/58/180

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Sunday February 17, 2013

Rest Day

(note to self, 50 failed MU attempts and 50 failed HSPU attempts are too many...):wallbash:

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Pat - Good luck at your meet.

2/16
WU: Row 800; shoulder press 45 X10/ 60, 75 X5/ 90 X3
Lift: Shoulder press 115 X5/ 130 X3/ 145 X1 (PR)
Assist: Pullups (deadhang) 5, 10, 6, 6, 6; shoulder press 75 X3X15
Cashout: 45# KB swings X25; 10# DB windmills X20

2/17
WU: Row 800m; back extensions; abmat sit-ups; deadlifts 45 X10/ 120, 145 X5/ 175 X3
Lift: Deadlifts 220 X5/ 250 X3/ 280 X3
Cashout: 145# deadlifts X2X15; 15# wallballs X2X15

Back was really stiff yesterday after the swings and windmills, was not as bad today and the wallballs actually made it feel better. Until tonight. Now it is tight again. Bad enough to make me take vitamin M. :(

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William, congradulations of the new grand daughter.

Back Squat day

BS 5X275, 3X 315, 1X345
4X 10' lunge w. 2X53# KB's
BS 3X5 w. 225#w. chains for speed.
4X10 GHD Back ext/situps.

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2/16 workout @ Bacara
A1. Four sets of five (each leg) split squats; rest 90 seconds
35-45-45-45

A2.Four sets of five weighted bar dips; rest 90 seconds.
25-30-35(f, 4 only)-35

B. Annie
50-40-30-20-10
Double unders
Sit ups
Maybe 8:20.

Possible timing fail here, but sit ups went slow. Double unders went OK, a couple missed on rounds of 50, 40, and 30.

2/18 WOD
A1. Deadlift, TnG, 3 reps, 4 sets, 1:00 rest
225-255-265-275(f, 1 only)

A2. Ring Pushups, 20X2, AMRAP, 4 sets, 1:00 rest
19-13-14-12

Pleased with both deadlifts and ring pushups.

Made up Whole Life Challenge pre-test with B-Wood.
In 12 minutes:
1,000 M Run
30 Toes to Bar
In the remaining time complete as many burpee box jump overs as possible (24”/18”)
33 plus a header on one of the box jumps. All toes-to-bar legit.

I think one of my WLC tests ought to be “how many consecutive weeks can I bloody myself in the gym?” Currently two.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8486632420/[/url]

Claw

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Sunday February 17, 2013

Got all jacked up watching Danica win the pole at Daytona.
So I went down and walked 1.4 miles on the treadmill at 15%.
The CrossFit Games were on ESPN (again).
I saw that the competitors really had very wide stances for their thrusters and squats. So I tried some wider stances. Wider stances make it MUCH easier to get to the bottom, but don't necessarily make it easier to get out of the bottom.

Monday February 18, 2013
At Ctown
Barbell complex warmup (deadlifts, hang squats, OHS, snatch balance)

Metcon
4 8 minute AMRAPs with 2 minutes in between each.
This was 40 minutes of hell.

8 snatches (95#), 40 single unders (made 2 rounds)
8 power cleans (125#), 20 pullups (made 2 rounds + 8 + 11)
8 thrusters (75#), 20 situps (made 2 rounds + 8)
8 SDHP (75#), 20 burpees (made 2 rounds)

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yesterday....long dog walk on the wet granite bluffs around town. supper slippery...made me remember how much fun being out in the woods was

tonite

3 RM box squat to 20"box 330lbs
6 x 4 good mornings
135-165-185-195-200-205
5 x 15 60 lb dbell sit ups
150 green band high bar good mornings

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Bench day of 5-3-1 week.

BP 5X185,3X225, 1X265
Bent row 3X5 225
SP 5X145,3X165, 1X185
BP 3X5 185 w. chains
DIPs w. weighted vest 3X5

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2/18 Bench day 5-3-1
WU: Row 800m; pull-ups 9, 9, 9; butt kicks; high knees; bench press 45 X10/ 90/ 110 X5/ 135 X3; back extensions X2X15
Lift: 165 X5/ 190 X 3/ 210 X1
Cash out: Power snatch 45, 65, 75, 85, 95 X3

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A short WOD at the base "Globo":
[B]WU:[/B]
800m run
100 SUs
2 Rounds:
10 Push Ups
10 Air Squats
3 [URL="http://gymnasticswod.com/content/kipping-handstand-push-progression-pt1"]kipping handstand push progression (pt1)[/URL]

7 24" Box Jumps (Clipped my chin on the box! :shrug:)

[B]WOD:[/B]
Dead Lift 3, 2, 1
295 (3), 315 (2), 335 (f), 325 (1)
Power Clean 2, 2, 1, 1
135 (3), 155 (1), 155 (2), 175 (f), 165 (f)

[I]Was hoping to do more box jumps, but clipping & bleeding all over the place isn't cool. (Especially in a Globo!) Got bandaged up and started on the DLs. 295 & 315 went well. Tried 335# but just couldn't do it. The power cleans at 135 & 155# seemed easy. Dropped the 155# on the 2nd rep. Again, Not cool in the Globo! My pulls at 175 & 165 were WAY TOO SLOOOW! :mad: If I could get my initial pulls faster, I think my cleans will go up!![/I]

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speed bench 3 x 9 115 lbs yellow bands n/m/w
incline push up 2 x rm 25lb vest 25-18
death by tri press 5 x 20 2/3/4/5 boards 95-100-105-110-110
100 low bar red band tri pull down
5 x 8 t-bar row 95-95-95-135-135

got to work with a 30 y.o. fire breather who i did my foundations with 3 + years ago. great to work with him certainly pushed me:D

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2/20 WOD

A. Squat Clean, 1:1:1, 10 sec rest, 5 sets, 3:00 rest between sets:
135-145-155-155-165f-160(1 only)

These felt good. I think I had tired myself out enough by the time I got to 165 to get it up. First rep at 160 exploded up, then I started arm pulls. Concentrated on transferring weight back and forward on feet, but that might have been overthinking it. KJ suggesting just trying to jump, which made the 160 go up easily. I think on future similar rep schemes I need to get to my max weight earlier, so maybe 135-135-165 etc or something like that.

B. 30sec ME Row or AD, rest 3:00, 5 sets (for TOTAL calories)
32(AD)-11(row)-12(row)-10(row)-32(AD).

Working that airdyne machine is as close as I have ever come in real life to my nightmare of running through mud.

Link to whiteboard (WFS): [url]www.flickr.com/photos/93561498@N00/8491939681/[/url]

Claw

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[B]WU:[/B]
400m run
3 rounds:
5 Pull Ups
7 Med Ball Cleans (20#)
15 AbMat Sit Ups

PVC Snatch work

[B]WOD:[/B]
A. Squat snatch; 2 reps x12 sets @50-70% 1rm; rest 45 seconds bw sets – let high speed and perfect mechanics dictate load
B. 2 muscle ups on the minute for 14 min
+
10-8-6-4-2
Power clean 115
Bar facing burpees (Yay! Burpees!)

Did A with 65# & 85# focusing on form.

Worked on MU form.

Did the Metcon in 6:47

[I]Started @ 65#, went up to 85# and my form went bad! Then went back to 65#. Snatches are tough. Got some good pointers on Muscle Ups. The Metcon went well, kind of felt I should've gone to 135#. Next time...[/I]

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Great work everyone.


5X2 front squats. Hold at bottom of lift before ascent w. speed.
Used dumbbell due to should inflexibility. went up to 50# each.

21-15-9
285 DL
Box jump
Scale: step up
7:14

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2/21 WOD

A. 10:00 Bar Muscle Up Work
Not close. I was able to kip high enough to hit mid-chest to bar, but no movement of head over bar. Not sure what I need to do here, other than be stronger and faster. Props to Dan Tobin for hitting his first bar muscle up, and drop-in Eric from Truckee who banged out 15 straight right from start.

B. EMOTM 10:00
1 Wall Walk
10 Russian KBS
rest 3:00
C. EMOTM 10:00
1 Bar Rollout
10 No pushup burpees (lateral over bar)

For B, used 2 pood kettlebell on the Russian swings. Got thighs against wall and basically thrust my chest into the wall, then slid/flopped back down. Finished all sets in 25 to 30 seconds, so lots of rest.

For C, these were harder than I thought they would be. First time doing bar rollouts, had to go from knees. Skipped over bar on burpees instead of hopping a few times too many. Thanks Christina for calling me out on them.

Claw

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[B]WU:[/B]
[I]Got to the box late, so the WU was short. (Hate it when work gets int the way of CrossFit!)[/I]
10 Push Ups

[B]WOD:[/B]
A. Bench press 1.1.1×3; rest 20 seconds/rest 2 min, 195#
B. Split jerk; build to a tough single, 115#, 135#

+

For time:
50 meter farmers walk 2 pood
25 hspu
50 meter farmers walk
25 CTB chin ups
25 wall balls, 20#
25 toes to bar
50 wall balls, 20#
25 hspu [I]Scaled to StinkBugs (Knees on box)[/I]

… clock starts immediately upon completion and scored as a second workout

900 single-unders for time

[I]I was a little leery about Bench pressing since my right shoulder has been painful. 195 felt good. I tried to work on form. The Split Jerks went well. Got good velocity on the bar and my shoulder didn't hurt.

The Chipper wasn't bad at first - until the Chin ups! Hadn't done them regularly and I could feel it. The Wall Balls and TTB were tough and I could feel my shoulder, so I though the StinkBugs would keep my shoulder from hurting any more. he single unders were tough after all that. Fortunately, my SU practice helped. We hadn't done a WOD like this in a while.[/I]

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Wednesday February 20, 2013

Nice long walk on a hot, sunny beach.


Thursday February 21 2013

Nice long walk on a hot, sunny beach.


Tomorrow? Headed out to the Everglades to count baby gators.

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Friday February 22, 2013

Baby Gators
Walk a few miles, wade about a mile, swim about a half a mile, in the Everglades, while carrying your video camera...

[url]http://www.youtube.com/watch?v=fXvxn...ature=youtu.be[/url]

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2/22 WOD

A. 15:00 to find 1RM Front Squat
200*
This is my first strength PR in eons.

B. 15:00 to find 1RM Bench Press
175.
Failed twice at 185, got 175 up as a safety as time ran out. Had I planned a little better or had a little more time, I could have gotten 180 up. Hit 3 x 165 in warmup.

C. 1000m run F.T. (2x around the block)
4:42.
Second fastest time in 7 a.m. class and would have been second fastest time in 6 a.m. class too.

Planned on taking today as a rest day but I awoke at 5:50 a.m. and saw the WOD. I thought it was a bummer I would miss it and tried to go back to sleep. After ruminating for 15 minutes I got up and went to 7 a.m. class. It’s a great class, lots of laughter!

Link to whiteboard (WFS): [url]www.flickr.com/photos/93561498@N00/8498955264/[/url]

Claw

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JT - Enjoy the Sunshine State!! ;)

Claw - Nice FS & BP work! Cool that you did so well on the 1000m run.

[B]WU:[/B]
400m run
100 SUs
500m row
2 sets of 10 Push Ups
5 24" Box Jumps

[B]WOD:[/B]
Wright-Patterson AFB PowerLifting Competition

Back Squat:
240#, 285#, 300#(f)

Bench:
200#, 225#, 240#(f)

DeadLift:
315#, 350#, 360#(f)

My total was 860 & Wilks score was 243. Up from last year (825 & 234). I was a little apprehensive about the BP & DL since my shoulder was SORE for the past few weeks and I have NOT been able to DL more than 335# since last year! (Monday I was only able to DL 325#!) So being able to match last year's lifts was heartening to me! And the BS increase was a bonus!!

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2/23
WU: 3 mi dog walk with a climb; row 3K; 25# KB TGU X20; back squats 45 X10/ 90, 110 X5/ 135 X5
Lift: Back squats (12" box) 165 X5/ 190 X3/ 210 X2
Cash out: Carry and shovel mulch

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Sunday February 24, 2013

This video has absolutely nothing to do with CrossFit...


[url]http://youtu.be/tWuPvY8rssY[/url]

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2/24 Skills Day
WU: 1 mi run/ walk in the snow with the huskies; row 1 km; Burgner warm-up; air squats
Lifts:
PVC OH squats; PVC hang snatch
Snatch (full) 20, 30, 45, 55, 65 X5

It was a good week. Even though I was on travel again, I managed a solid workout schedule and two personal bests (shoulder press 145# X1 and bench 210# X1).