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Wednesday February 4, 2015
Walked one mile outside on the forlorn slushy streets of grey-ville (aka Cleveland) Yesterday's 340# squat was still with me... Climbed four routes at Kendall Cliffs (5.0 to 5.1) Climbing a route requires producing power for substantially longer than a snatch or C&J! |
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[B]WU:[/B]
400 run 100+ SUs 10 leg swings, each leg, both ways 10 Air squats 20 sec fingertip plank 10 Push ups 10 Hollow Rocks 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] Deadlift 2 reps EMOM 10 mins then.. 21-15-9 Ab Mat sit-ups Strict Chin ups Box jumps 30 in Ab Mat sit-ups 315# for the 1st 5 and 225# for the rest. Did 24" for the 21-15-9, 16:36 [I]The 315# DLs taxed the back and tennis elbow. 225# felt better. The chin ups were the choke point for this one.[/I] |
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2/3 Powder day at Vail. 22k' vertical.
2/4 Powder day at Copper Mountain. 22k' vertical. 2/5 Powder day at Arapahoe Basin. 10k' vertical in 11" of fresh powder. My legs are toast... 2/6 Rest day. Heaviest activity was lifting skis for tuning and waxing. |
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Friday February 6, 2015
Went heavy on C&J practice stretching, mobility, empty bar drills 3x20kg 2x40kg 1x 50, 55, 60, 65, 70, 75, 80, 85, 90, 95 1x100kg 1x105kg (missed the jerk) 1x110kg 1x114kg (PR attempt) (missed the clean) 1x114kg (PR attempt) (made the clean, barely missed the jerk) 5x80kg 5x60kg |
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Saturday February 7, 2015
Rest Day, really feeling yesterday's heavy C&J |
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Sunday February 8, 2015
Lots of stretching and mobility work at the Shed o' Pain. Some TGUs Some light overhead squats A few GHD movements Some EMOM of KB snatches then KB swings Lots of toe tapping. Just trying to move around and get in a little work ahead of tomorrow's heavy snatch day. |
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Monday February 9, 2015
Snatches with a clean grip experiment 5x20kg 2x40kg 2x50kg 2x60kg 2x65kg 2x70kg (pressed out the first one) 1x75kg 1x80kg (pressed it out) 1x82kg PR attempt, pressed it out 10x60kg Then did some jerk squat practice, 30x60kg Overall I am very happy with the clean grip snatch experiment. It is so much easier on my ankles, knees, and especially HIPS. Might be a sore in a few different places tomorrow but I think this approach has a future, and can keep me in lifting a little while longer. |
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great work the last couple of weeks guys...like you would do anything less :D
just got back at 3:30 a.m. from 10 days in mexico.....lots of good food, rest, walking and a whole lot of doing nothing, and only gained 4 lbs day 1,000 at the gym tonite so i decided to row 10,000m just to get back into the groove 46:18 and i don't feel bad at all.....back at it full tilt tomorrow:pepper::pepper: |
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@cliff, 10k in 46 and change is a nice row!
Tuesday February 10, 2015 Walked to Ctown, about .85 of a mile downhill in the brilliant warm afternoon sunlight. Mobility Walking Lunges Presses Squats Snatch Technique Walked home, about .85 of a mile uphill in the cold dark Cleveland evening. |
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[B]6 Feb:
WU:[/B] 400m run 100+ SUs 10 leg swings each leg both directions 10 Air Squats 10 Push ups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 6 min AMRAP 10 Toes to Bar 10 Hand release pushups rest 10 mins 10 min AMRAP 20 pull-ups 20 wall balls 3 rounds + 9 TTBs 5 in rest 2 rounds + 8 pull-ups [B]10 Feb: WU:[/B] 400m run 100+ SUs 10 leg swings each leg both directions 10 Air Squats 10 Push ups [B]WOD:[/B] Power clean 3-3-3-3-3 reps 95#, 95#, 115#, 115#, 135# Front squat 2-2-2-2-2 reps 135#, 135#, 155#, 155#, 165# (Cleaned from the floor) Squat clean 1-1-1-1-1 reps 135#, 155#, 160#, 160#, 165#, 185#(F), 165# 10 Burpees (Yay! Burpees!!) [I]I was happy about the 185# fail because I've never gotten it as high. Then I started thinking & missed catching the bar! Next time...[/I] |
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@Bill, nice try at 185!!!
Wednesday February 11, 2015 The snatch experiment continued. Worked on the "butt-up" (e.g., clean) snatch today with wide (collar-to-collar) grip, outer ring grip, and narrow grip. Narrow grip worked the best. Was doing the starfish-1/4 squat instead of split. Made it to 75kg again but it was awkward. Then went back and tried regular snatches. 5 for 5 at 40k 5 for 5 at 50k 3 for 3 at 55k 2 for 2 at 60k 1 for 1 at 65k 1 for 1 at 70 k 1 for 1 at 72k missed at 75k (but I was exhausted by this point) I figure I'll mess around with a few more experiments but ultimately return to "regular" snatches.... |
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[B]WU:[/B]
500m Row 100+ SUs 10 leg swings, each leg, both directions 10 Air squats [B]WOD:[/B] 20 Min AMRAP: 15 Burpees (Yay! Burpees!!) 20 Step ups (65#) 18 in box 25 Lunges (65#) 30 Sit-ups 35 Hand Release Push-ups 40 Double Unders (Subbed 120 SUs) 1 round + 15 Burpees (Yay! Burpees!!) + 20 Step ups (65#) 18 in box + 25 Lunges (65#) + 30 Sit-ups + 3 Hand Release Push-ups [I]The step ups were the tough part of this. I did the 1st round in ~12 min. I sped up the pace on the 2nd round & got to the sit ups faster than the 1st round. This was kind of crazy because they are renovating the gym to get rid of the asbestos. All the equipment are in one half of the basketball courts! Things are going to be crazy over the next few weeks.[/I] |
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[B]WU:[/B]
400m run 100+ SUs 10 leg swings, each leg, both directions 10 Air Squats 10 Push Ups 10 GHD Sit Ups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 21-18-15-12-9-6-3 reps for time of: 115-lb. power cleans One-legged squats, right leg (scaled) One-legged squats, left leg (scaled) DNF 21 power cleans + 21 One-legged squats, right leg + 21 One-legged squats, left leg + 7 power cleans 8:19 [I]The 21 Power Cleans taxed my right forearm. I had a wrap, but it didn't help. I had to bag it after 7 reps in the 2nd round...:shrug:[/I] |
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Thursday Feb 12, 2015
Drove to Dayton, Ohio to visit an old friend who is feeling poorly. Friday Feb13, 2015 Drove home with a heavy heart. |
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Saturday February 14, 2015
In the Shed 'o Pain A few clean and jerks @ 95, 115, & 135# 10 minute EMOM assortment of c&J, snatch, and clatches @ 135# 15 minute AMRAP 3 deadlifts @ 155# 5 wall balls 1 burpee 7 rounds Then some deadlifts up to 400# to finish up. |
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@JT.....sucks when you have close friends not doing well....my wife and i are going through that right now as well and it is tough when there is nothing you can do....:mad:
worked the legs hard tuesday and wednesday off thursday, big arm/chest day friday, up at 5 a.m. saturday to watch the world log press championship...485 lb press....pretty amazing....thought i was getting a cold cause my heart was not in a squat workout at the gym...i was right..sniffles and cough...today off day...recover and take the newport out for a spin...plus 12 C. and sunny here today.... keep up the great work guys..... |
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Sunday February 15, 2015
Walked 1 mile on treadmill increasing incline every .1 Dumbell Presses, Alternating Arms 3x5, 3x10, 3x15, 3x20, 3x25, 3x30, 3x35, 3x40, 3x45, 3x50, 3x55, 3x60 3x65 (there's only the 70s left on the rack!) Backsquats 3x40, 3x80, 3x120, 3x160, 3x200, 3x240, 3x280 1x300 1x320 1x340 1x360!!!!! Laid on the floor for quite some time while the earth spun, then showered up. |
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[QUOTE=JT Kalnay;1248928]Thursday Feb 12, 2015
Drove to Dayton, Ohio to visit an old friend who is feeling poorly. Friday Feb13, 2015 Drove home with a heavy heart.[/QUOTE] sorry to read this... know that feeling right now. blessings. |
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[QUOTE=JT Kalnay;1248928]Thursday Feb 12, 2015
Drove to Dayton, Ohio to visit an old friend who is feeling poorly. Friday Feb13, 2015 Drove home with a heavy heart.[/QUOTE] @JT - Sorry to hear this. At this point in our lives, it happens too frequently. I've been skiing a lot and enjoying myself immensely. I had a revelation in my skiing last week on the third hard day and second powder day. Something clicked and I had a significant improvement in ability in the rough stuff and bumps. I'm still not good but I am better! ;) The shoulder is not getting better; carrying skis, shoveling snow and falling occasionally aren't helping. I am probably going to need a trip to the ortho when this vacation is over. (Sigh) |
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Tuesday February 17, 2015
Walked one mile in the balmy Miami heat and sunshine. Nice! Both thighs and one butt check fell asleep during the walk. That can't be good. |
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JT - Sorry to hear that about your friend! (Had I known you were in town, we could've done a WOD!)
[B]13 Feb: (At the base Globo!) WU:[/B] .3333333 mi run 100+ SUs 1.5 min Jacobs Ladder 10 leg swings, each leg, both directions 10 Air Squats 10 Push Ups Helping KBS instruction for the Directorate Military PT [B]WOD:[/B] 30 KBS, 1.5 Pood 16 Burpees (Yay! Burpees!!) 25 KBS, 1.5 Pood 14 Burpees (Yay! Burpees!!) 20 KBS, 1.5 Pood 12 Burpees (Yay! Burpees!!) 15 KBS, 1.5 Pood 10 Burpees (Yay! Burpees!!) 10 KBS, 1.5 Pood 8 Burpees (Yay! Burpees!!) ~10:00 [I]It was great doing the WOD with the young guys. (Including my division chief!)[/I] [B]17 Feb: At Base Globo: WU:[/B] .3333333 mi run 100+ SUs 1.5 min Jacobs Ladder 10 leg swings, each leg, both directions 10 Air Squats 10 Burpees (Yay! Burpees!!) 10 Hollow Rocks 10 Sit Ups 10 45# Presses 10 45# OHS [B]WOD:[/B] 3 rounds, each for time, of: 20 chest-to-bar pull-ups 30 DB thrusters, 20-lb. DBs 40 push-ups Rest precisely 3 minutes between each round. 25:10 [I]The 1st round took about 7:30. The push ups were the slowest part. The 2nd round went faster, about 7:00. I got the 3rd round done in about 6:30. Each time, I was able to do more pull ups in a row. Though, they were "As High As I Could Get 'em" pull ups![/I] |
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[B]Still at Base Globo:
WU:[/B] 400 m run 100+ SUs 2 min on Jacobs Ladder 10 Leg Swings, each leg, both directions 10 Air Squats 20 sec fingertip plank 10 Push Ups 10 Burpees (Yay! Burpees!!) 10 Sit Ups 10 Hollow Rocks [B]WOD:[/B] Tabata 8 rounds of 20 sec exercise 10 sec rest Row (cals) Box Jumps (24, 20″) DB Push Press (45, 30#) Deadlift (225, 155#) Rx other than the run from the WFFC rowers to the Box 47 total cals, 4,4,4,4,3,4,4,4 reps for the Box jumps 6,6,6,6,6,6,6,6 reps for the Push Presses 3,3,3,1,1,1,1,1 reps for the DL [I]The rowing went well, as did the box jumps. (I did thee step downs.) The DB Push Press were the best. The DLs went south fast![/I] |
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2/19 Rest day from skiing
WU: Row 2 km; air squats Workout: Deadlifts 80, 95, 115 x5/ 125, 145, 155 x8 KB press 25, 35, 45 x10 (left) 10, 20, 20 x 10 (right) Overhead press 45 x10x3 Pull-downs 40, 50, 60, 70 x10 |
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@Bill, I'll let you know next time in the area.
Thursday February 19, 2015 Swam about a mile in the ocean. Friday February 20, 2015 Walked about 1.3 miles on the beach. My back and legs are feeling a little better, but it still hurts to sit down and stand up, and walking too far still makes my back hurt and one leg fall asleep. |
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JT - sounds like a plan! Hopefully our box will be fixed up by then!! :D
[B]Still at the base Globo: WU:[/B] .333333 mi run 2 min on the Jacobs Ladder 100+ SUs 10 Leg swings, each leg, both directions 10 air squats 20 sec fingertip plank 10 push ups 10 Pull ups 10 Hollow rocks 10 Burpees (Yay! Burpees!) [B]WOD:[/B] 5-5-5-5-5 Split Jerks 95#-95#-115#-135#-155# [I]I didn't have much time today so I only did the strength part of the WOD. But I felt better as the weights got heavier...[/I] |
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Saturday February 21, 2015
4+ mile walk, trudge, wade, sprint, swim in the everglades looking for baby alligators. Posted lots of pictures on FB. Stopped by Caution CrossFit and did 20 snatches, including one at 71kg. Haven't touched a bar in a week! |
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Sunday February 22, 2015
3+ miles in the Everglades. |
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JT....sounds like you are making the most of flordia...i have many fond memories of that area from being a kid visiting my grandparents.
weird week last week....started with major cold and sinus infection and just a run down week....got to the gym friday but my heart was not in it...took saturday off..... tonite was much better..... 2 x 15 90 lb reverse hypers holding 2 12 lb dbell 2 RM box jump 33 1/2" 1 RM rack pull deadlift w/2 5/8's chains.....483 lbs :pepper: ultra wide sumo dead lifts 8-8-8 225-275-285 dbell hip extensions 3 x 20 30lb dbell hip bridge 3 x 10 45lb bar 1/2 ghd sit up w/30 lb dbell standing abs green band high bar 100 keep up the great work guys. |
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Monday February 23, 2015
Walked two miles on the beach. Tuesday February 24, 2015 Walked for an hour and thirty minutes on the beach, got a little sunburnt and a little dehydrated Did some C&J like movements in the nicest hotel gym I've ever seen.... |
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Good stuff Guys!!
[B]Still at the base globo: WU:[/B] .333333 mi run 100+ SUs 2:30 on Jacobs ladder 10 leg swings, each leg, both directions 10 Air squats 30 sec fingertip plank 5 push ups 10 Pull ups 8 Dead bugs 10 hollow rocks [B]WOD:[/B] For time: 30 medicine-ball cleans, 20-lb. ball 60 tricep dips on a bench 30 medicine-ball cleans, 20-lb. ball 30 bent over rows 75 lbs 30 medicine-ball cleans, 20-lb. ball 30 hand release push-ups 30 medicine-ball cleans, 20-lb. ball Had to use an 18# ball 28:06 [I]This was a knee killer. I tried to focus on form. My knees felt this one![/I] |
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multi grip M bench press 5-3-RM (4) 157.5-177.5-197.5
3 x 20 red band ext. rotations 6 x 1 3 board bench press 245lbs floor jm press 3 x 10 45lb dbell floor skull press 3 x 10 50 lbs....coach came by for 3rd set and said try the new preacher bar.....amazing just changing the grip a bit and my shoulder was much happier :) underhand t-bar row 8-8-8 90-115-125 lbs seated M mag grip row 90-110-115 seated hammer curls 8-8-8 30-40-50 lbs medium bar red band push downs (one per side) 100 reps keep up the great work guys....... |
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Nice job Cliff!
[B]WU:[/B] .33333333 mi run 2:45 sec on the Jacob's Ladder 100+ SUs 10 Leg Swings, each leg, both directions 10 Air Squats 20+sec fingertip plank 10 Push ups 10 Pull ups 10 Dead Bugs 10 Sit ups [B]WOD:[/B] For Time 100 Double Unders (3-1) SUs 30 Burpees 11 Squat Clean Thrusters (135#) 14:42 [I]This was a DNF. I did about 1/2 the WOD. Clipped my chin on the the 2nd thruster. At least my tennis elbow felt better.[/I] |
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@Bill, glad to hear the tennis elbow felt a little better.
Wednesday February 25, 2015 Walked 2+ miles on the beach, found some nice shells. Surfed for about an hour, found some nice waves. |
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thanks bill......your work also helps to keep me inspired
OTH .... JT....I sure would rather be where you are :D last nite.....which was susposed to be an easier nite 3 x 30 box step up to a 16" box banded abductor red band 3 x 20 per side....my hips were not happy by the end 3 rounds 30 second belt box squat to a 14" box with a red band around neck and then right into belt squat walk....with 90 lbs to boot 8 minutes rowing 4 rounds 30 seconds per side hanging by one arm off ring keeping 15lb dbell square to the ground with shoulders....If that makes any sense...I really did not think it was doing much for me till this morning when I woke up and was sore as heck..... |
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Thursday February 26, 2015
Walked 1 mile carrying 10# in each hand. This is really hard. |
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Cliff, I'm just trying to keep up with you guys! :D
JT, Carrying weights, either walking or running is surprisingly tough!! [B]WU:[/B] .33333333 mi run 3 min on Jacob's Ladder 100+ SUs 10 Leg swings, each leg, both directions 10 Air Squats 30 sec fingertip plank 10 Push ups 10 Pull Ups 10 Dead Bugs 10 Sit Ups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 5-5-5-5-5 Shoulder Press 65#-75#-95#-115#-135#(2) 7 min AMRAP: 200ft Bear Crawl 100ft Lunge 100ft Broad Jumps 1 round + 200 ft Bear Crawl [I]The shoulder presses went easy until 135, when i started feeling it in lower back! Stopping it at 2 reps seemed the better part of valor! I guess I might have been able to finish another full round. But, the bear crawls where tough and I could feel.[/I] |
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Great work, guys! I keep reading this to stay motivated.
Rest day today after 6 days of skiing and 5 powder days in a row. I can tell my leg endurance is improving but my overall endurance is going down. I can tell every time I climb a set of stairs at elevation. Due to shoulder, haven't done a swing in 6 weeks and too tired for the gym each night after skiing. The good news is rest and motrin have helped with sleeping and normal daily activities. (tucking in shirt, taking a shower, etc.) The bad news for Janice is that she is now carrying her own skis. ;) |
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Friday February 27, 2015
Snatch practice up to 75kg C&J practice up to 100kg Competing in the Arnold next Thursday at noon. Today, I got invited to the 2015 Master's World Cup in Dallas in August as the American and Pan American Champion! |
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Saturday February 28, 2015
-8F when I got in the car this morning to head to CrossFit Tiffin with Tim from the Shed 'o Pain. Thank goodness for heated seats in my hand-me-down car. Did a bunch of mobility and a dozen snatches and a dozen C&J with light weights while people were doing 15.1 and 15.1A. Caught Tim doing a HUGE 185# C&J with seconds left on the clock. A good visit to CrossFit Tiffin. [url]https://www.youtube.com/watch?v=-eoz...e_gdata_player[/url] |
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[QUOTE=JT Kalnay;1249635]Friday February 27, 2015
Today, I got invited to the 2015 Master's World Cup in Dallas in August as the American and Pan American Champion![/QUOTE] @JT - Congratulations! Nice work. 2/28 WU: Row 1500m; 16" box jumps x10; lat pull-downs 35, 55, 75, 95 x10 Workout: Deadlifts 80, 95, 115 x5/ 135, 155 x6/ 165 x12 DB press 10, 15, 20 (right side) x10/ 20, 30, 40 (left side) x10 Barbell OH press 45 x10x3 Really happy with the shoulder progress. Still can't tuck in my shirt but I can put my hand behind my back again and no random stabbing pains. :kicking0: Even felt like I could do a few swings today but decided that patience was the better course of action. |
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