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What are you doing PT for? I'm going through it with my hip. Most is OK but some of it hurts like hell. Good luck, I hope whatever it is it heals up fast for you.
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@ Bill my uncle was a Navigation guy for C5's. He flew on them since they were test planes. He lived in some suburb near the museum. I don't remember the name but I remember it didn't take long to get from his house to the museum.
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Wednesday October 21, 2015
Rest Day My hip/back/butt were really sore. Am looking forward to getting home. (PT is for rehabbing small tears in psoas/piriformis from May...) |
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[quote=Andrew Gillie;1257754]@ Bill my uncle was a Navigation guy for C5's. He flew on them since they were test planes. He lived in some suburb near the museum. I don't remember the name but I remember it didn't take long to get from his house to the museum.[/quote] Sounds like he was there not that long ago. We got rid of the last of the C-5's about 5 years agao. The museum is now next to Riverside, just west of the base. In the 70s, it was on the east side of the base in Fairborn.
Alden - Deathmill sounds brutal! Be careful about Planter Facritis! JT - Enjoy the Rest! (My favorite WOD!! ;) ) [B]WU:[/B] 1 mile dog walk 10 Burpees (YAY! BURPEES!!) [B]WOD:[/B] Deadlift 5 @ 130# 5 @ 165# 3 @ 190# |
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Thursday October 22, 2015
Went to train with former Olympic Coach Carl Miller in Santa Fe. Did lots of stretching and mobility. Did some 40kg snatches and 60kg c&j. Later in the day did my walk forward/back/sideways/karaoke PT. Excited to be heading home to Ohio tomorrow. |
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You're from Cleveland? Grew up in Pittsburgh, I'll start all the typical Cleveland/Pittsburgh banter once you know me better.
Last night: Snatch-kg 50x2 60 Clean/Jerk - kg 70x2 75x2 80 85 86- 15 min AMRAP(5 rounds) Bike 1 minute Wall Ball 20 x 12# Sit-ups 10 Snatches were just to warm up. Glad to get the 85kg (187lbs) C/J after struggling with even 80 on Tuesday. I figure that gives me a 145kg total right now. I might enter the lift off thing and just go for 150(330lbs) for a total. I will need 160 or 167 to try to qualify for Pan-Ams. |
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@Andrew - the PT is post surgery for a shoulder repair (torn rotator cuff, torn labrum cleanup and arthitis cleanup)
10/23 WU: Treadmill 10:00 @5% grade and varying speeds Workout: Walking lunges 20yds X4 Air squats X15X2/ goblet squats 10#X15; 20#X15 KB OH press 15, 25, 35, 35X12 Pull-downs 35, 65, 65, 75X12 Bench press 15, 25, 30, 30X12 DB rows 25, 35, 45, 45X12 15:40 |
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Wow, sounds like we all have some aches and pains. I guess it adds character, or something like that.
Tonight 5 RFT (12:32) 1/4 mile on the elipticle 5 dips |
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Andrew - Great Snatch & C&J work! Good job on that AMRAP!!
Alden - Good WOD there!! [B]WU:[/B] 10 Burpees (YAY! BURPEES!!) 1 mile dog walk [B]WOD: [/B]Shoulder Press: 5@ 59# 5@ 65# 5@ 80# |
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Saturday October 24, 2015
20 days until the American Master's Championships Stretching and Mobility snatches to 145# C&J to 205# back squats to 185# held an OHS for 3 minutes Am going to do M-W-F for the next two weeks, working up to heavy weights every time, then taper until 11-13. So, gotta survive six heavy workouts, and then the championships. Game on! |
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Thrusters - lbs
47x15, 77x15, 102x3, 122x3, 132x3, 152, missed at 162:ranting2: |
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Thrusters? Yech...
Sunday October 25, 2015 19 days until American Master's Championship Stretching, mobility, held goblet squat, held OHS. TGUs (15, 20, 35, 45, 53!) PT (walk forward, backward, shuffle, karaoke) OHS 3x45 3x75 3x95 1x115 1x120 (I think this is a PR, might have to do some research, it's certainly a post injury PR) |
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Sunday October 25, 2015
PM Session Walked 2 laps around the farm in perfect fall conditions. |
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Monday October 26, 2015
18 days out from the American Master's Championship Walked a mile over to CTown. Stretching and Mobility Snatches to 155 (no doubter), 165 (maybe), 176 (miss) C&J to 195 (no doubter), 215 (miss), 200 (no doubter) Today was a day I had to back off and realize that I can't win the title today, but I can lose it... Walked a mile home, trying to get my head in the right space. Am contemplating opening at 68/85 to give myself the best chance to win, and then having one poke at World Qualifying snatch, C&J, and total. I think this is a meet I have to concentrate on lifting just enough to win, and maybe think about qualifying at some other meet that I don't want to win so dearly (e.g., Arnold, where I have zero chance of winning) or where there isn't an American title on the line. |
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Good luck!
Today 15 minute AMRAP (WMG triplet) DL - 10@60kg (132lbs) Single unders - 25 Air Squats - 50 4 full rounds + 1 DL |
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Andrew - Good Gravey on those Thrusters!! (Nice AMRAP too!!)
JT - Good Luck!! [B]WU:[/B] 400m run 100+ SUs 10 leg swings on each leg in both directions 10 Air Squats 10 Push Ups 10 Frog Holds 3 Kick ups 10 Pull Ups 10 GHD sit ups 10 Burpees (YAY! BURPEES!!) 10 45# Presses 10 45# OHS [B]WOD:[/B] [B]SQUATOBER:[/B] Front Squat 3-3-3-3-3 (work to a max) 115# (3), 135# (3), 155# (3), 185# (3), 205# (3), 225# (1) [I](Equaled my 1RM PR!)[/I] [B]WOD:[/B] [B]DEATH BY [/B][B]PUSH PRESS[/B] EMOM DO THE NUMBER OF PP ASSOCIATED WITH THE MINUTE NUMBER (#115/#95) Used 115 # Got up to 8 minutes, but couldn’t get 9 the next min. [I]I started feeling my back talking when stringing the PPs together.[/I] [B]Evening WOD:[/B] Walked the wife around the block. (Helping her heal from an ankle fracture.) 1 Mile Dog walk. Back Squat: 5 @ 180# 5 @ 210# 5 @ 240# [I]I was surprised how hard 180 and how easy 240 felt![/I] |
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nice work Bill!
Snatch Balance- kg: 30x3, 35x3, 40, 45 Snatch Complex-kg: 45, 50, 53, 55 Snatch:60 Clean and Press:60, 63(139) Practiced kick ups and wall climb ups The presses were old school Olympic style. |
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@bill, nice job on the PR!
Tuesday October 27, 2015 17 days until American Master's Championship Walked 45 minutes with some backwards, sideways, and cross over walking. Visualized the comp. |
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Wednesday October 28, 2015
16 days from American Championships Drove to Akron to train with coach Dan Bell at Rubber City Weightlifting Stretched, mobilized, warmed-up Snatches to 78kg C&J to 105kg Squatted 3x60k, 3x80kg, 3x110kg If I can repeat a 183kg total on 11-13, I will (a) win the title and (b) qualify for the World Championships. 16 days to go... |
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Nice work, guys!!
[B]WU:[/B] 10 Burpees!(YAY!! BURPEES!!) 1 Mile Dog Walk [B]Squatober:[/B] 5/4/3/2/1 155# Back Squat [B]WOD:[/B] Bench Press 5 @ 145# 5 @ 170# 7 @ 190# [I]I think I could've gotten more on the last round but I had no spotter.[/I] |
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@ JT 183! I am jealous. i need 160 (@ 85kg) or 167 (@ 94) to qualify for Pan - Ams. I was hitting 160 before my hip/groin went south. Now about 150 or so (but just coming back). My bodyweight is right about 90kg right now.
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@Andrew, stick with it.
Thursday October 29, 2015 15 days until the American Master's Championship Walked over to CTown CrossFit (about .8 of a mile) mixing in some backwards, sideways, and crossover walking. stretching mobility agility visualizing walked back. Tomorrow is another lifting workout. |
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[B]WU:[/B]
1 mile dog walk with only 3 dogs. 10 Burpees (YAY! BURPEES!!) [B]WOD:[/B] Deadlifts: 5 @ 220# 5 @ 255# 7 @ 290# |
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Last Night:
A. Clean/Jerk-kg: 40x3, 60x2, 70x2, 75, 80, 83(183lbs), 86 miss B. 3 RFT (6:23) Back Squat 5x90kg (198lbs) 50 single - unders I never realized how hard jumping rope after squatting would be. Long boring part...feel free to skip. So I am tying up my first three week "cycle" after starting back. For the next one I am going to switch to a more a./b. strength/WOD type set-up like I see the different crossfit gyms posting. I'll have to keep the individual parts shorter for time constraints but I think I can work that with out much trouble. I also now have an idea of where I am strength wise and what hurts injury wise. Now I can set up some %'s and stop doing singles until I miss. The big variable will be what happens when I meet with the surgeon but I think I can get through this without getting cut open. |
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@Andrew, yes doing singles until you miss is soul crushing and counter-productive...
@Bill, burpees? yay burpees! Friday October 30, 2015 14 days until Championships Stretched, mobilized Using meet timings: snatches to 170#, missed twice at 175# (one was really really close, one wasn't...) C&J to 230#, missed the clean at 235 and 240 So, once again, this would have won the meet and met the World Qualifying Standard. Two more squat workouts, four more lifting workouts, then 6 days of tapering, then game day. |
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JT - YES!! YAY! BURPEES!! [URL]https://www.youtube.com/watch?v=ENvWWEBApMk[/URL]
Andrew - What Program are you following? BTW, good stuff! [B]WU:[/B] 1 mile dog walk with all four dogs! 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] Shoulder Presses: 5 @ 90# 5 @100# 8 @ 115# |
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Thanks, been learning a lot from following you guys. For program I have been going along with the templates from the L1, and L2 guides. For the strength stuff I am going to use Matt Vincent's TLDR (too long, didn't read) set up. It's just a simple mix of 5/3/1 and a easy Olympic cycle. Matt is a top Highland Games competitor. ( my main sport) He is really good friends with Wendler so he pretty much steals a lot from him.
Tonight GWM triplet, 10 minutes AMRAP 15 push - ups 10 Snatches @ 30kg 1 minute on bike 3 rounds + push ups and like 4 snatches. Was supposed to be 15 minutes but did it at my office and wound up getting called out at right around 10minutes. Oh well, it is what it is. |
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@Bill
I liked how he said they had doled out 60million penalty burpees... Saturday October 31, 2015 13 days until the American Championships Stretching, mobility, PT walking Squats OHS to 95# Front squats (with squat clean) to 165# Back squats (in the squat rack) to 235# Presses to 155# Going to walk a couple of laps around the farm this afternoon. |
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Sunday November 1, 2015
12 days until American Championships Stretching, mobility, PT walking, held a goblet squat until the KB rusted TGUs 3x15 3x20 3x35 (which was a typo) 2x45 1x53 (which was extremely heavy) 15 burpees 15 kb swings intentional sitting (working on posture) |
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Monday November 2, 2015
11 days until American Master's Championship Felt a little worked today, so had an active rest day. Walked a mile around noon. Walked a mile in the late afternoon. Beautiful 60F day here on the north coast. Going to lift this Tuesday and Friday. Friday will be the final tuneup before the meet. Will do some 50% snatches next Monday and 50% CJ next Tuesday Rest Wednesday Travel Thursday lift Friday travel Saturday |
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Clean/Press-EMOM-kg 50x2 51x2 52x2 53x2 54x2
55x2 56x2 57x2 58x2 59x2 60x2 61x2 62x2 63x2 64x1 45 seconds to lift, 15 to rest/change plates. I feel I'm starting to get the hang of this crossfit thing, it can be heavy and hard on the engine at the same time...now I get it. Note: After spending the weekend with my groin/hip flaring up I decided against adding squats and DL's back at least until I see what the surgeon says. |
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Great stuff guys!!
Andrew - I try to follow Hal Higdon's 2nd rule for Masters' Running: Don't get hurt! (The 1st rule: Don't die! :rofl:) [B]WU:[/B] 1 mile dog walk 10 Burpees (YAY! BURPEES!!) [B]WOD:[/B] Back squats: 3 @ 190# 3 @ 225# 10 @ 250# [I]I'm amazed at how easy cranking out these 10 were. It wasn't that long ago 250 was a 1RM![/I] |
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A. Snatch- kg: 40x3, 45x3, 50x3, 53(117lbs)x3, 53x3
B. M/G Couplet: (17:32) .5 Mile Elipticle 20 box jumps @18" |
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@Bill nice squattin!
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@Bill, nice squats
Tuesday November 3, 2015 10 days until the American Master's Championship Walked over to CTown. Stretched and mobilized. Snatched up to 165# Cleaned and jerked up to 225# Cleaned 235, missed the jerk. This would likely be enough to win the AO, but not enough to qualify for the Worlds. Walked home, taking the roundabout route in the beautiful November twilight, trying to put it all in perspective. Since when would winning the American Championship not be enough? Where did this fixation with Worlds come from? Is it healthy? |
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Ya it's healthy. It's a marker, when they put those up there's no way people won't want to try for it. If a realistic target is set I don't think there is anything wrong with aiming for it.
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@Bill - Nice work on the squats!
@JT - I think any fixation that focuses on self improvement is a healthy one as long as it doesn't take over the rest of your life. Too many people don't spend any time thinking about being better; maybe we help bring the average back up. ;-) First day in about 10 days that I feel almost human. Been wrestling a bad cold or sinus infection. Am going to resist the urge to work out and give it another day of recovery. I did keep walking through the period though. Averaged 3 miles/ day over the last week. But then I went inside and took a nap. :rofl: |
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JT - What Andrew said! :D
Andrew - Nice squat & couplet work! Alden - Sometimes walking is the best you can do! [B]WU:[/B] 1 mi dog walk with 4 dogs. 10 Burpees (YAY! BURPEES!!) [B]WOD:[/B] Bench Press: 3 @ 160# 3 @ 180# 5 @ 205# |
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Wednesday November 4, 2011
9 Days until the American Master's Championship 70F on the north coast! If this is global warming, I'm all for it! Went for three separate walks today. Totaled about 4 miles. Lots of time to try to get my head right for the meet, and for life after the meet. My weight has exploded, and that has to be addressed as soon as the meet is over. |
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JT - I feel your pain!
[B]WU:[/B] 400 m run 100+ SUs 10 Leg Swings on each leg in both directions 10 Air Squats 10 Push Ups 10 Chin Ups 25 Dead Bugs 10 Burpees (YAY! BURPEES!!) [B]Plankember[/B] Side Plank – From plank position, press your right hand into a mat and turn your body so your weight is on the outer edge of your right foot; stack your left foot on top. Imagine you have a big beach ball under your right side; press your torso up and away from the ball, extending your left arm with fingers pointed toward the sky. Tighten your lower-ab muscles and brace your entire core. Hold for 30 seconds/30 count, then return to plank position and repeat on the left side; that’s 1 rep. Do 4 reps [B]WOD[/B] Rowing Fran: Row 1k 21 Thrusters #95\65 21 Pull-ups Row 500m 15Thrusters #95\65 15 Pull-ups Row 250m 9 Thrusters #95\65 9 Pull-ups 22:23 Deadlift: 3 @ 265# 3 @ 280# 4 @ 305# [I]1st time in the Box in almost 2 weeks! It felt good - even doing Fran+!![/I] |
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