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8/10/09

WOD
Row 2000m
Rest 4 min
Row 4 x 1000m with 4 minutes rest between rows (Try to maintain same pace as 2000m row)

2000m - 7:31.8
1000m
1. 3:49.4
2. 3:53.6
3. 3:50.9
4. 3:44.9

30 minutes of KB drills with 25#+35# (Halos and other stretching/mobility drills), 53#(Clean and press, snatch, floor press)
3x10 KB swings 70#

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[B]John[/B]...that's some incredible rowing. That puts you in the top 25% of our age group for rowers logging workouts on the Concept 2 web site. And most of those guys only do rowing.

[B]Tom[/B]..didn't notice the "bear" vs "bare"... or maybe you should see a podiatrist?

[B]Work and Power[/B]
More on what Terry said about work. I think looking at work done on an exercise is useful, at least in part, in determing its utility. Example, I see a lot of younger fellas doing barbell shrugs. (Grog want big muscly shoulder things...ugh...impress girls...find mate...ugh). If the wt used is 225 lbs (sounds impressive enough) and they move the bar about three inches per rep they are doing approximately 56 ft-lbs (3/12 x 225) of work. Now if you do a 115 lb shoulder press (a pretty manageable wt for many of us) and you move the bar 2 ft, you do 230 ft-lbs of work per rep. Makes those shoulder shrugs look pretty wimpy. The comparison is even more interesting if you calculate the power generated. Both moves take about the same amount of time to complete so when you press 115 lbs vs shrug 225 lbs you generate 4 times the power! Now think in terms of doing "Fran" with those 95 lb thrusters and pull-ups. Huge numbers, fricken ginormous! Now for fun, consider the amount of work [U]not[/U] done if some body builder wanna be does dumbell bicep curls.

BTW, the shrugs you typically see done in the average gym are nothing like the shrugs described in [I]Starting Strength[/I], 2nd edition. Rip's version is considerably harder and should only be undertaken by more advanced lifters.



In addition to going back to doing the main site WODs I think I will also lag behind by a day. It will help with my daily and weekly planning.

[B]Power Peppers![/B]
:pepper::pepper::pepper::pepper::pepper:

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[QUOTE=Charles Pyke;641403] Now think in terms of doing "Fran" with those 95 lb thrusters and pull-ups. Huge numbers, fricken ginormous! [/QUOTE]

Exactly...some big guys can also use this as an excuse :stir:
For instance me an Nick who is 29 did almost the same time on the front squat ghd wod, he did 30% more work because he is 6'4" and I am 5'11".
He had to move the weight a lot farther, but that make sense, thats probably why so many of the elite crossfitters are small...by nature they don't have to work as hard :)

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Pat-
Great Tabata Something Else! Almost doubles my numbers.

Stephen-
Hope you are feeling good about that strong Push Press. I would like to get to 150, but I have a lot of work to do to make that happen.

Today
I Ran 800 meters in 4:03
Was planning to run 3 more 800’s, but 200 yards into the second 800, when I felt like I was really rolling, suddenly I pulled a hamstring. It's peculiar. I have attempted to run the four 800's on five occasions in the past year and a half. Three of the five times I have pulled up lame. The other two times my calf tightened and I could not continue.

I did Shoulder Press
10x60lbs.
10x60lbs.
10x60lbs.
20x60lbs.
10x60lbs.
10x60lbs.

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Holy crap - I nearly just got hit by a car! Some bozo came blowing around the bend at the top of my hill while I was running backwards and nearly nailed me. He jammed on the brakes and I jumped into the rock garden. I'll post my back squats later when I get calmed down.

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Glad you avoided the car, Diane!

I take restdays on Friday, always. Sometimes I get a second rest day by playing golf on the weekend.

Tuesday 8/11/2009 ***Run Lunge Push***
Five rounds for time of:
Run 400 meters
100 ft Walking lunge
35 push-ups

I did two rounds of 35 pushups and three rounds of only 20. From my knees. This was the worst case of "I don't wannas" I've had since I started CrossFit just over a month ago. I was pretty blurry-eyed this morning though. Drunk people yelling outside my window last night. Anyway, I did it in 22:15 and I was good and shakey after. Rubber legs, rubber arms.

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Deadlift-PR 355# (bw-162)
then
6,7,8,9,10,11,12,13,14,15,16,17,18 reps of
KB swings (1.5 pood)
burpees
16:17

m/57/162/5'10"

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[B]Skip [/B]- Clicked on your profile - very impressive profile pic! Welcome to our community. Hope to hear more from you.

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[B]2009 08 11[/B]

[B]Pat[/B]…I did “Tabata Something Else” today. Not even close to your numbers. Sure you’re not 16 instead of over 60?

[B]Terry[/B]…Happy to hear your back is better. I go back and forth on back tweaks with DL’s. Sometimes they cause me a little “discomfort” and sometimes they make me feel great. Why? Dunno.

On the shorter CFers. I wonder if who is generating the most power if you actually measure the displacement. Or does it all even out? If it doesn’t, then who is actually the fittest man/woman on earth ala CF Games?

[B]Diane[/B]…I may get into trouble for saying this, but the driver of that car was probably distracted by some hot chick along side the road and almost hit her.

[B]Skip[/B]…Aren’t you’re the crunch machine world record holder? I still consider Washington my home. Went to Kennewick High School and graduated from WSU. Miss it very much. My wife and I are going to take a short pilgrimage there at the beginning of next month.

[B]Diane M[/B]…I just took a closer look at your workout. That’s a lot of work. Makes my legs cramp just thinking about it.

So in staying with my new plan to be one day behind (more or less) the main WOD, I did “Tabata Something Else” today. I have to say, my tolerance for pain and discomfort has really gone up. Better mental toughness, better conditioning?

[B]Pull-ups[/B] 10, 5, 4, 4, 4, 4, 4, 4, 4 = 39 all unassisted (1st time for this WOD)
[B]Push-ups[/B] 13, 8, 7, 4, 3, 4, 4, 4 = 47 something fundamentally wrong in torturing one’s arms with pull-ups then push-ups back-to-back.
[B]Sit-ups[/B] 12, 10, 7, 7, 7, 7, 7, 8 = 65
[B]Squats[/B] - 15, 13, 12, 12, 12, 12, 12, 13 = 101
Total volume = 252

[B]Mt Baker CF Broccoli[/B]
:broc::broc::broc::broc::broc:

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[B]Charles[/B]- Thanks for the props on the row. I've got it logged in and ranked on the C2 site. I probably could've done a little better as I sandbagged a little because of the heat and I was worried about gassing on the upcoming 4 x 1000.

8/11/09
W/U Row 2500m- 10:17.4

WOD
"Tabata Something Else" (I guess everyone knows the drill)
42 pull ups
61 push ups
96 sit ups
105 Squats

304 Total - First time breaking 300.

I want to thank all on the board, especially Pat and Mark for posting their TSE scores. (Just saw Charles' score posted minutes ago). I was actually thinking (hallucinating?) about this board when I needed to squeeze out those extra reps to get that magic "300". Can that possibly be normal ?

Finished with 15 min KB drills after a long rest !