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Nice work guys!!
[B]19 June 13: WU:[/B] .55555556 mi run .2222222 mi walk Each side: 10 front leg swings 10 side leg swings 10 ankle rolls (each direction, each foot) 10 knee rolls (each direction) banded squat walks 10 push ups 10 Air Squats 10 Prisoner Squats 10 Overhead Squats 10 sit ups 10 hip openers (each direction, each hip) 10 25# Dumbbell presses 10 2 Pood KBS 3 Burpees (Yay! Burpees!) 100 SUs DU attempts (~10) [B]WOD:[/B] “Jackie” For time: Row 1K 50 Thrusters (45/35) (2 25# DB Thrusters) 30 Pullups Firebreather: 100 DU buy in for Jackie (scaled to 3 for 1 single unders) 15:05 [I]This was tough, especially in the base Globo. Got the single unders done in ~3+ min. Rowing was slow and there was about 30 sec to get to the dumbbell area. The DB thrusters were tough, did them in subsets of 5. Could feel not doing pull ups regularly hurt my time. However, considering the extra time for the SUs & getting to the DBs, my final time wasn't that hateful![/I] |
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got the rest of my tough mudder training in last nite. up to over 10 k. now over the past couple of months
4 x 800 m run 4:13 4:10 4:23 4:27 will have a rest nite tonite, streching nite and lite work friday and then the big day saturday. 10 of us on the team......should be interesting... keep up the great work and catch you monday |
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6/20 WOD
A1. Backsquat, 20X1, 3-5 reps, 4 sets, 90sec rest A2. Single Arm Dumbell Row, 40X1, 5 reps/arm, 5 sets, 90sec rest (started with rows since there was supposed to be one more of those) 35/185, 40/205, 50/215, 65/225(4 only), out of time for last row. Not quite deep enough on last set of 225 squats. Otherwise I thought they went well. Rows were easy for me, should have started heavier and done more sets at 65. + 5 rounds F.T. 15 Push Press 15 Toes-to-Bar 60sec rest 13:00 @ 95# The push presses got really heavy after doing a bunch of them, had trouble getting head through at top. First two sets straight through, then 8's, 7's, and 5's. On toes to bar I also had difficulty smacking toes to bar on all reps. By the end I was doing sets of 2's and was not able to hit bar. I was last done and "let's everybody cheer for Claw!" (I hate being that guy.) Woke for 6 a.m. but was too tired so decided to take a rest day. Slept two more hours then decided back squatting was too fun to pass up, so I came in at 11:30. Worked with Franks and Amber and others. Always fun to work with Amber! Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9096420140/[/url] Claw |
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[QUOTE=Cliff Miller;1173272]and then the big day saturday. 10 of us on the team......should be interesting...[/QUOTE]
Good luck and have fun! If you can run 800M repeats, you're ready for any running event. Claw |
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Hey.... Newbie here and just saw this thread
Actually my first post ..... Stats: I'll be 51 in August, 6'2" 225 Just started crossfit three weeks ago and I love love love it!!! I recently quit the martial arts/mma school and gym I was at for years because I was getting way bored of the workouts! I'm at a great affiliate in south Florida and I can't get enough!!! I've never been so into anything ever... I used to dread my workouts, now I can't wait for the next, the harder it is the more I want. I'm able to Rx most if not not all WODS in good times and rounds/reps. In just three short weeks my strength has re-exploded to levels I haven't seen since my late 30s I am struggling with the technical Olympic lifts, but I'm keeping the weight ultra low and just working on form, form form..... I know there is a learning curve and I will improve... Luckily we are hosting a oly lifts course 1st week in August and that should be very helpful. Our coach is working with me and he believes its my relative lack of flexibility that's holding me back ....so I'll be stretching Great to find this thread!!!!! |
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Michael - :welcome:!! Great to have you on board!! I feel your pain on those Oly Lifts! I had done weight training for years until I discovered CrossFit in 2009. Oly lifts were a WHOLE NEW thing!! The good thing is form is the key.
Cliff - Good Luck on the Tough Mudder!! We've got a whole crew@ CFWP who are addicted :D to them!! Claw - Nothing like back Squats! Nice job!! [B]At the Box (Sort of a "Flash WOD"): WU:[/B] 60 SUs 10 Leg swings (each leg,each Direction) 10 Air Squats 10 Pull Ups (Felt better than yesterday!) [B]WOD:[/B] Clean and Jerk 3×1 at 90% 155# 2×2 at 80% 135# 5RFT: 15 WB (20/14) 12 BJ (24/20) 9 TTB 6 Burpees (Yay! Burpees!!) Scaled to 3 rounds due time running out. 11:50 [I]the C&Js went pretty well, I could do the lifts albeit sloppier than I'd like. Need to work more on squat cleans. Was pressed for time and the WBs & BJs were brutal. I did step downs which were slowing me down. 1st round was done around 3 mins, 2nd round was done in around 7 min. Had to bug out early to pick up my youngest...:mad: Good excuse to cut short a WOD that looked easy!! :rofl:[/I] |
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06.20.13
@the Dam STAIRS 3x120 (walk, jog, 20 ME/10 walk intervals) UPHILL SPRINTS 3x45 yards STAIRS 1x120 (walk) 06.21.13 Wendler 5/3/1 Month 4/Week 4 (deload) Squat Day WARMUP Slow, deep OHS w/Oly Bar 20 pushups BP 5x135 5x135 5x135 ACCESSORY 20 box jumps (30") Janda crunches |
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Thanks William! :thanx:
Slight hamstring strain so I decided to just do a light airdyne ride and stretch.... Hopefully will be able to hit it tomorrow .... |
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Michael - watch those hamstrings! Check out [URL="http://www.mobilitywod.com"]the Mobility WOD[/URL] for stretching/mobility stuff! I injured my hamstring about a month before I started CrossFit! Scaling the WODs were CRUCIAL!!
JJ - Nice work at the Dam!! And Awesome Box Jumps!! [B]At the Box: WU: [/B] 400m run Each side: 10 front leg swings 10 side leg swings 10 ankle rolls (each direction, each foot) 10 knee rolls (each direction) 10 push ups 10 Air Squats 10 Prisoner Squats 10 Overhead Squats 10 sit ups 10 hip openers (each direction, each hip) 10 45# presses 10 Pull ups 3 Burpees (Yay! Burpees!) 100 SUs [B]WOD:[/B] Clean Complex: Complete the following complex EMOM for AMRAP 2 Squat Cleans 3 Push Jerks 4 Power Cleans 115# 4 rounds [I]Deceptively brutal!! 1st three rounds, got the complex done in @40-45 sec, the last one I barely made 1 min. I think I went too heavy and I needed to NOT drop the bar on the cleans!! Still, I want to try this one again![/I] |
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William:
My own stupidity! Wend WOD included 10 100 meter sprints.... We do a great warm up including lots of mobility/ dynamic stretching...... But I knew I should have also jogged a lap in the parking lot prior to starting the sprints. Do I listen to me? No! So I went out easy on the 1st sprint and after 30-40 yards decided to kick it in to overdrive... My first really hard drive did it:mad: so I spent the rest of the WOD jogging, and the rest of the day icing... Feels much better today.... Hopefully I learned my lesson :D |
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Today's WOD:
“Linda” Remixed! For Time: 10-9-8-7-6-5-4-3-2-1 Dead Lift @ Body Weight. 225 Bench Press @ Body Weight. 225 Cleans @ 3/4 Body Weight 155 20 min 34 sec |
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[QUOTE=Michael Pollak;1173627]Thanks William! :thanx:
Slight hamstring strain so I decided to just do a light airdyne ride and stretch.... Hopefully will be able to hit it tomorrow ....[/QUOTE] [B]Michael, First, welcome. Second . . . Old guys gotta watch the hammies when sprinting. Gotta warm up then stretch a bit first! Ice it then ease back in.[/B] 06.22.13 Wendler 5/3/1 Month 5/Week 1 Shoulder Press Day (this is the first month I've worked these in, starting with a 135 1RM) WARMUP Pushups PVC Rollovers SHOULDER PRESS 5x85 5x100 7x115 ACCESSORY Overhead walks/(2) 35 lb k-bells, 70 yards x2 Janda Crunches @the Dam Stairs 1x120 Walk 1x120 80% ME Run Uphill Sprints 1x65 yards 1x45 yards Stairs 1x120 Walk |
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:thanx: John J!!!
I've been icing and using compression.... Over the hump.....Had no prob with my dead lifts or cleans today so I consider myself lucky Trust me, next time I sprint, I will warm up really well! |
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welcome michael
finished tough mudder yesterday. have the usual expected aches and pains today. 19 k.m. and 19 obstacles. the last thing my coaches said to me friday was "imagine us standing behind you at each obstacle and ask your self what would we recomend?" it worked as i avoided any of ones that involved overhead movements. i did manage to go down hard on the bush crash portion however when part way down the hill i reached out to a tree for some balance assistance and the darn thing was fully rotted and it gave way. i did get a rousing cheer from the crowd however so it was worth it. good team, lots of fun. will i do it next year?? time will tell..... |
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@Cliff, nice job and nice discretion at the TM!
Sunday June 23, 2013 Nice 4 miler around the farm. 82F at the start, 90F at the end. The breeze helped keep the deer flies to a minimum (only caught 11). [url]http://www.mapmyrun.com/workout/309704645?utm_campaign=share&utm_source=facebook&utm_content=232502779[/url] Then 21-15-9 GTO 65# Pushups K2E It was pretty hot in the barf barn. So I went back and looked at a couple of the posts from January and February, when it was cold and dark. Yes it was hot today, but that's b/c the sun was SHINING!!! |
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6/23
Great work, everyone. Michael - Welcome to the group! Got back yesterday from a 6 day motorcycle trip through southwestern CO with two other couples. Not much exercise during the week but loads of fun. Bicycle ride - 24 miles; 1300' climbing; 2 flats. Can't remember the last time I had a flat. |
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[QUOTE=Michael Pollak;1173775]:thanx: John J!!!
I've been icing and using compression.... Over the hump.....Had no prob with my dead lifts or cleans today so I consider myself lucky Trust me, next time I sprint, I will warm up really well![/QUOTE] As fate would have it, tweaked a hammie this AM, on my money set of deads. 06.23.13 OFF (well needed rest, Saturday's activities—new lift added to Wendler, sprints and stairs in the 91 degree heat— definitely rocked me) 06.24.13 Wendler 5/3/1 Month 5/week 1 Dead Lift Day WARMUP K-bell swings (53 lb) Suitcase deads DL 5x225 5x255 7x285 ACCESSORY Bent Rows Back Extensions Incline Situps |
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6/24 WOD
A. DB Split Squat, 31X2, 5 reps/leg, 4 sets, 2:00 rest 35-35-45-50 + 4 rounds for time: 20 Burpee Box Jumps (24/18") - Step Down 800m Run/800m Row/50cal Airdyne/150 Double Unders rest 3:00 35+ mins. Wow, what a cluster-eff this was. Started burpee box jumps slow, then did a header on Round 1, burpee 19 and got a nice little gash on my left shin. Each subsequent burpee box jump was slow and deliberate. Forgot my rope and went through six different ones until I found one where I could string double unders together. I think it took over 5 minutes to get my 150 double unders. Didn't finish until 10 minutes into 7 a.m. class. Even my photo of the whiteboard is a mess. Happy birthday to Kaela! Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9126554201/[/url] Claw |
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Thanks for all the warm welcomes everyone!
Everything I do these days needs to be slow and deliberate :) Sprinted today .... Well more like a fast jog, hammie is almost there.. Today's WOD: Strength Dynamic Bench- 8 x 3 @ 60% (Every 45 Secs) Hang Clean & Jerk Reps (Position #2)- 7 x 3 – Last 4 Sets @ 70% WOD 5 RFT: 100 Meter Sprint Muscle Ups x 5 100 Meter Sprint Hang Power Cleans x 5 @ 135/95 |
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6/24
WU: Row 1000m Shoulder press 60, 75 X5/ 90 X3 Lift: 105, 120 X3/ 135 X4 Assist: Shoulder press 75 X3X10 Pull-ups 10, 7, 10 Was going to add KB swings at the end of the workout but my back did not cooperate. Yesterday's brush cutting and other "functional fitness" yard work after the bicycle ride tightened my back and it never really loosened up. I did about 10-15 swings before I decided to save myself from being dumb. ;) |
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Awesome WODs guys!!
Micheal, Glad to see your Hammies are better! Way to go on Linda! Cliff, Nice job on that Tough Mudder!! [B]WU:[/B] 3 rounds of Cindy [B]WOD:[/B] HSPU Reverse Tabata 8x 10s on, 20s off 1 min rest then 2 RFT: 30 Wall Balls (20/14) 20 TTB 10 Box Jumps (36/30) 1 min rest between rounds 5,4,4,5,3,4,3,3 Scaled to 24" on the Box Jumps 10:32 [B]Cashout:[/B] 4 Push Jerks @ 115# [I]Hadn't done HSPUs in a while & it showed. I could feel my shoulder. The WBs were easier than last week. Kept them done in subsets of about 5. Did the same on the TTBs. Did step downs for the Box Jumps. On number 5 of the 2nd round, I missed and almost skinned my chin like Claw! Fortunately, I just stubbed my toe & knocked over the box. (Not cool for someone on Coumadin, (warfarin)!) :yikes: Nothing hurt except for my pride!:shrug:[/I] |
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tough day walking today. calves were pretty tight but decided to go to the box anyways.
saw the workout and asked jesse if there were any options that did not include working the calves. he said, "nope this is your payback for doing tough mudder.":rofl: funny guy eh? 10-1 box jumps....started at 14" for warm up and moved up to 16" for wod..could not go any higher oblique ghd situps each side 50 yard sprint (more like woddle tonite) 10:34 100 saftey squat bar side streches 6 x 20 one arm dbell row 20lb dbell....shoulder felt fine hope i will be able to walk tomorrow.... |
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6/25
WU: 1 mi dog walk Row 1000m Hip and back mobility Deadlift 45 X10/ 135, 165 X5/ 205 X3 Lift: Deadlift 235, 265 X3/ 300 X5 Assist: Toes 2 Bar X3X10 Deadlift 165 X2X10 WOD: Bike trainer 15:00 hard |
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6/25 WOD
A. 10:00 Skill Session: Bar Muscle Up Didn't make much progress on these. + 5 Rounds F.T. :30 Handstand Hold 30 Russian KBS (2pd/1.5pd) 20 H.R. Pushups 10 CTB Pullups 22:19 Was chasing Lloyd the whole way ever since he did the first set of 30 kb swings straight through and I had to break them at 20-10. Later sets started with 10's and then continued with 10's and 5's. Handstand holds went up easily and stayed up the whole time on all rounds. Push ups slow and steady, but CTB pullups were a little jankey. Most reps were not chest to bar; by the end, it was not possible to hit bar with chest so I just kipped each one as high as I could. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9137032287/[/url] Claw |
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Strength.....
Heavy Deads Off 1 Inch Defecit- 5 x 2 @ 80% KB Bent Rows- 4 x 10-15 AHAP WOD..... 5 RFT: Barbell Front Rack Split Squats- x 10 Double Unders x 30 Tough one today.... Very hot and humid On the split squats we had to do a ten second hold at the bottom on the first rep of each leg,each set..... Needless to say I had to take a knee more than once :D |
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Cliff, that's awesome!! :D
Claw, Gotcha on the bar Muscle Ups!! Looks like a heck of a shoulder WOD! Alden, Great Deadlift WOD! Michael, I love to try DLs with a deficit. They are brutal! Nice work!! [B]WU:[/B] 100 SUs Mobility stuff 10 Push Ups 10 Pull Ups 10 45# Push Presses [B]WOD:[/B] Row 500m Run 200m 60 KBS (1.5/1) Run 400m 40 KBS Run 400m 20 KBS Run 200m Row 500m Rx 22:23 (includes @ 30 sec stop for Reveille!) [B]2nd Round (at base Globo!) WU:[/B] .222222mi walk DU practice 10 Air Squat 10 24" Box Jumps [B]WOD:[/B] EMOM: 3 Rep Back Squats 225# 5RFT: 5 DLs @ 225# 25 Sit Ups 6:58 [I]Wow! The 1st WOD was a slog. Took my time with the Rowing & the Runs. Kept the KBS into subsets of 10, which helped. I think! The Back Squats went well, though I could feel my right knee talking. Today's Main site WOD looked like fun. Went to 225 because my bar speed felt slow. Did the 1st 3 rounds in subsets of 2 and 3, the last straight through, which felt good. It was a fun WOD![/I] |
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brutal work as usual guys
last nite first time squating with weight in 8 months 1 rm zurker squat 295lbs 100 green banded good mornings unbroken modified annie 50-40-30-20-10 lateral jump over barbell... 5 lb plates cause walking was still a bit of an issue from sore tough mudder calves sit ups 7:52 calves felt better this morning and super happy to be squatting again :pepper: |
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06.25.13
Wendler 5/3/1 Month 5, Week 1 Bench Press Day WARMUP Pushups PVC Rollovers BP 5x155 5x175 7x200 ([B]F-8[/B]) ACCESSORY Tabata Closed Grip Bench Press with Oly bar Janda Crunches |
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6/26 WOD
"Stewie" 12:00 AMRAP for total reps: 3 Squat Clean Thrusters 155/115 3 T2B 6 Squat Clean Thrusters 135/95 6 T2B 9 Squat Clean Thrusters 115/75 9 T2B 12 Squat Clean Thrusters 115/75 12 T2B etc... 46 reps. (Through the round of 9 plus 10 thrusters.) Never before did 155# thrusters and after today I still haven't done any. Modified to 155# squat clean and jerks. Failed my 3rd jerk at 155 despite two efforts and just moved on. Did thrusters at 135 and 115, however. This WOD was clearly all about the squat clean thrusters for me, the toes-to-bar were but the briefest interlude. All squat clean thrusters done one at a time, dropping the bar from the shoulders each rep. Shane W and Cody rocked this one, good job guys! Claw |
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Looks like you all are killing it as usual!!!
Brutally hot and humid today.... Looked like I just came out of a swimming pool when done.... “CFR Agility Circuit” 1.- Battle Hose Snap Downs 2.- Agility Ladder Drills- Any 3.- Stair Sprints 4.- Ring Suspended Mountain Climbers 5.- Med Ball Russian Twists 6.- Burpee Broad Jumps 30 seconds work, 10 seconds to move into new position and rest.... 10 rounds Brutal!!!! 40 min of hell. :D :D :D |
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Awesome stuff guys!!
[B]At Box WU:[/B] 10 walking Hip openners 10 Walking hip closers 10 Walking Lunges [B]WOD:[/B] 3 RFT: 21 Thrusters 95#/65# Run 200m 21 Burpees (Yay! Burpees!!) Scaled to 75# on everyones recommendations. 19:45 [B]Round 2: at Base Globo: WU:[/B] .2222222 mi walk 100 SUs DU Practice 10 Push Ups 10 Air Squats 3 24" Box Jumps [B]WOD:[/B] 2X 5 BP @ 135# Find 1 RM Front squat: 135, 185, 205 [I]Thrusters and Burpees (Yay! Burpees!!) Who could ask for more?! :p Took them in subsets of 5 for the most part. Couldn't run wort a darn. By the end of the 3 rounds I was on the floor! By the time I got to the 2nd WOD, I was feeling yesterday & this morning!! Got Serious DOMS, but it feels good![/I] |
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06.26.13
@the Dam STAIRS 1x120 walk 1x120 20/10 stair intervals 1x120 run UPHILL SPRINTS 2x65 yards 1x45 yards STAIRS 1X120 walk |
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making a comeback after some injuries. Still seeing chiro intermittently.
Tuesday WOD: 24 minute EMOM: Odd 10 KB swings @ 53#, Even 15 Wallball @ 20 lbs. Scales: 35# kb for 5R and 15# WB for 10. Thursday WOD: 12 AMRAP: 3R of 155# Clean and Jerk, 10R Handstand Push Ups. Scale: used 3 12"boxes and went off my toes. 6R+1R. |
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Pat - Welcome back. I hate the injuries and find they are occurring more frequently than they used to.
6/27 WU: Row 1000m High knees Back mobility Bench 45 X10/ 90, 110 X5/ 135 X3 Lift: Bench 155, 180 X3/ 200 X5 Assist: DB rows 52 X3X10 Bench 115 X3X10 WOD: 35# KB swings 65 reps in 3:00 Was going to do 100 swings but right at 65 reps felt something very unpleasant in my lower back. Quit the swings immediately. Back is now very stiff and mildly painful. Cash out: Celebrex :( |
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Thursday June 27, 2013
goblet squat and kettle bell swing warmup 21-15-9 45# thrusters burpees 24:42 continuous swimming front crawl up the pool, breast stroke back the 21-15-9 was significanty harder than the swimming. which means either (a) I was dogging it in the pool or (b) thrusters and burpees are really *#$^!ing hard... |
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Hey JT
Yep, thrusters and burpees €%^ing stink on ice. But I love them:D:D:D:D Strength Heavy Snatch- 5 x 2 @ 80% or AHAP for 2 Reps (+ 1 OH Squat for RX CH) WOD For Time: 50-Wall Balls @ 20/14 50-Pull Ups 50- Push Ups (RX CH- Rings- Feet Elevated) 50- Glute Bridge 50- T-2-B Post WOD- 100 Face Pulls |
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06.28.13
Wendler 5/3/1 Month 5, Week 1 Squat Day WARMUP OHS w/Oly bar SQUAT 5x185 5x215 7x245 ACCESSORY Front Squats w/ Oly bar, hi velocity Janda Crunches Box Jumps |
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6/28 WOD
A. Power Clean Clusters, 1:1:1, 5 sets, rest as needed with 15:00 time cap 135-145-145-155-165(f 1 only)-165(f 1 only) Worked on form, Malzone pointed out that I land with my feet too far apart ("Ninja feet"). He suggested setting up a little wider than normal and then not moving feet out any farther. Otherwise, I felt OK with these. Could get 165# up once but not for a second rep, even though I tried twice. + 5 rounds of: 20 Goblet Squats (AFAP) 10/20/30/40m Shuttle Sprints rest 3:00 20:31 with 1.5 pood kettlebell It was the suicide sprint portion of this WOD that was most taxing, even though it also involved 20 fast 53# goblet squats. Was head-to-head with Amy most of the time. She had an astute observation: "Eff-ing suicide sprints!" True that. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9161270906/[/url] Claw |
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Friday June 28, 2013
goblet squat and kbs warmup snatch 10x65# 10x95# (been a while since I snatched...) ring dips, black band, 3x10 pullups, 3x10 It was hot, humid, and sultry in the barf barn. 10am tomorrow morning at the Shed o' Pain for box ups, T2B, and maybe something heavy if my back feels good and I feel saucy. Also, did some analysis of the last three Opens to help design some training plans for people thinking about the 2014 Open. [url]http://jtkalnaynovels.wordpress.com/2013/06/28/crossfit-open-2014-2/[/url] |
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wensday
saw surgeon for the last time. all is good with my shoulder. when i asked her about the 100,000 m. row she said that given the amount of arthritis in them that this was quite possibly the dumbest idea i could consider.:( so that being nixed and after talking to another xfit buddy we came up with for canadian thanksgiving weekend the 1,000,000 lbs of squating challenge. still have not figured out all the details but something to look forward to :D 5 rounds for time 7 24kg kb goblet squats 14 ring rows (shoulders were a little tweaky by the end) 5:06 hollow rock 5 x RM 12,15,15,12,11 100 toes to wall thursday off friday bench press.....messed around with several of the different bars in the gym 155 1 RM regular bar....shoulder felt fine and could have kept going but played it smart 5 x 20 toe touches today 3 rounds 400 m run 21 16 kg kb swings 42 squats 11:31 |
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