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[I][B]100601 TUESDAY

CF Sonora WU[/B][/I]

[I][B]WOD: [/B][/I][B]3 Rounds for Time of:
[/B]800m Run ---> 1000m Row
15 X Back Squat 135#/75# ---> 115#
15 Ring Dips ---> Jumping assist
[I]Started this WOD with the run and got about 300m out; lots of pain in left knee - - walked back to the box and started over, using the rower.[/I]
[B]Time: 21:06[/B]
[I]Weight on BS was really just right for me; last two reps in 3rd round were really difficult.[/I]

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Our affiliate began Oly classes the other week so I went to the session on Saturday. The whole hour was one rep snatch with only one lifter at time. Got some good instruction. I've got a shaky snatch so it was helpful. I really need to work on some overhead squats.

Saturday,

1R Snatch 115# (I think) Probably did 15 or 20 working on things.

Monday, [B]Trevor Win'E Memorial WOD[/B]

Team of 4

300 pullups
400 Pushups
500 Situps
600 Squats

24:24

This was at an affiliate in Oak Park, close to the city. I teamed up with some guys who own are partners in Crossfit Amplify, an affiliate not far from me. Cool to be teamed up with the young guns. Kept pace in the pushups, and pullups. Got smoked in the Squats. Nobody had fun in the situps.




[B]Marianne,[/B]

Welcome to the board and Happy Birthday :pepper:. How did your your Boat Dock Filthy 50 go? I did my first 50 after I had been crossfitting for less than three months.

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Hi Folks!
It's been a while. I had to go out on business, tried to work on my single unders (and even attempted double unders! :yikes:) as well as run & keep up on squats, pushups, situps & Burpees. (Yay! Burpees!) The hotel only had a "Universal" type gym, which made WODs difficult. Then there was the holiday...

Wow! Everyone's been doing AWESOME stuff!

WU:
10 Passthroughs
Hugs
Arms up
Lunges (forward & reverse)
Inchworms (3 pushups per)
Spidermans
High knees
Butt kickers
6 Sprints
10 Burpees (Yay! Burpees!)
15 Situps

WOD:
Shoulder Presses 5-5-5-5-5 Reps

Have a pain in my right elbow, not debilitating, but it scared me.

65#, 85#, 105#, 115# (did 4, but failed on the 5th. Tried to redo the 5th to no avail.), 105#

Good to be back in the saddle!

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[quote=Jeff Kilinski;791189]Our affiliate began Oly classes the other week so I went to the session on Saturday. The whole hour was one rep snatch with only one lifter at time. Got some good instruction. I've got a shaky snatch so it was helpful. I really need to work on some overhead squats.

Saturday,

1R Snatch 115# (I think) Probably did 15 or 20 working on things.

Monday, [B]Trevor Win'E Memorial WOD[/B]

Team of 4

300 pullups
400 Pushups
500 Situps
600 Squats

24:24

This was at an affiliate in Oak Park, close to the city. I teamed up with some guys who own are partners in Crossfit Amplify, an affiliate not far from me. Cool to be teamed up with the young guns. Kept pace in the pushups, and pullups. Got smoked in the Squats. Nobody had fun in the situps.




[B]Marianne,[/B]

Welcome to the board and Happy Birthday :pepper:. How did your your Boat Dock Filthy 50 go? I did my first 50 after I had been crossfitting for less than three months.[/quote]

Jeff,

Looks like a great team WOD. Did you guys split it up?

[quote=William Hoogsteden;791270]Hi Folks!
It's been a while. I had to go out on business, tried to work on my single unders (and even attempted double unders! :yikes:) as well as run & keep up on squats, pushups, situps & Burpees. (Yay! Burpees!) The hotel only had a "Universal" type gym, which made WODs difficult. Then there was the holiday...

Wow! Everyone's been doing AWESOME stuff!

WU:
10 Passthroughs
Hugs
Arms up
Lunges (forward & reverse)
Inchworms (3 pushups per)
Spidermans
High knees
Butt kickers
6 Sprints
10 Burpees (Yay! Burpees!)
15 Situps

WOD:
Shoulder Presses 5-5-5-5-5 Reps

Have a pain in my right elbow, not debilitating, but it scared me.

65#, 85#, 105#, 115# (did 4, but failed on the 5th. Tried to redo the 5th to no avail.), 105#

Good to be back in the saddle![/quote]

Welcome back at it, Bill!

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WU
10 pullup
10 pushup
23 walking lunge
20 GHD back extensions
20 GHD situps
20 K2E from rings
3x10 75# O/H squats

WOD
5 rounds
10 75# power cleans
15 pullup
20 pushup
Time unknown someone turned off my timer

m/55/178 CrossFitChesterton

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[QUOTE]Time unknown someone turned off my timer[/QUOTE]
John B...I hate when that happens.

Clean 3-3-3-1-1-1

[B]185,185,195,205,215,225[/B]

rest 5 min, then

AMRAP 15 min:

-Turkish Get-Ups, 35 lbs

[B]did 51 unbroken[/B]

extra work:6 x 6 GH Raises

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[QUOTE=Terry Dickman;791334]John B...I hate when that happens.

Clean 3-3-3-1-1-1

[B]185,185,195,205,215,225[/B]

rest 5 min, then

[B]AMRAP 15 min:

-Turkish Get-Ups, 35 lbs

[B]did 51 unbroken[/B][/B][/QUOTE]

Nice work, boss.

[B]06.02.10:
Month 4, Week 1, Wendler 5/3/1, OHS Day[/B]

WARMUP:
OHS
5x45
5x60
3x75
Full Body Stretch
10 PVC rollovers

STRENGTH:
OHS
5x80
5x95
8x105 (definite p.r., and I might have had another one. By Wendler's calculator, that puts my 1RM at 132)

WOD:
50 Box Jumps (20")
25 Push Press @95 lbs.
6:17

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6/2 WOD

3 Rounds for Time:
800 M Run
100 Double Unders

25:13 as Rx'd. Even with my new jump rope, my double unders need a lot of work. Props to Zach who did the WOD as Rx'd, finished, showered, and read [U]War and Peace[/U] by the time I finished.

The Claw

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[B]06.02.2010-Wednesday[/B]
AM: 30 burpees 12# vest

PM:
Warmup: Row 500 (1:53), pushups, pullups, squats, shoulder mobility and stretch
[B]
WOD:[/B]
"Fran"
For time:
21-15-9
thrusters - 95# (65#)
pull-ups
[B]Rx 7:45[/B] not a great time, I PR'd on 2/5/10 with 5:42 but to me after the whole shoulder thing, [B]THIS WAS THE BEST WOD I EVER DID!!!:D Happy Dance![/B] First set of thrusters unbroken, break in 2nd set... pullups were broken and they winded me but I got them done. Tore a hole in my hand - sweet!

Post WOD:
Run 400m
25x3 Double Unders
1x10x75#, 2x10x65# bent rows
foam roll, trigger point, stretch & ice shoulders....

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Burpee box jumps & sit-ups

5 rounds for time:

10 burpee box jumps
10 sit-ups

7:59

One burpee, then one 14" box step/jump, one burpee, etc...to 10
Then hit the floor for the 10 sit-ups

Scott, Andrea, Mar and I did these. Had 4 missing tonight!

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Stephen - Glad to be back! BTW, Awesome 5K time!

Marianne - Welcome & Happy Birthday!

Deb - Awesome Fran time! Hope you're still doing the Happy Dance!

WU:
Stretching
10 air squats

WOD:
4 Rounds of 800m run
3:44
4:16
4:06
4:04
16:10 total (Last March, I did the running part of 8 rounds of 400m in 16:23!)

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Greetings,
Just finished 2nd week CF'ing...Wow,,never felt so sore but it feels real good sore...never weight trained, have done lots of road biking, surfing.etc..last workout:

Back Squats

3-3-3
95-95-95 (baseline, will scale up now)

For Time:
100M Run
100M Walking Lunges
100M Run
100M Walking lunges
50 double unders (sub'd 200 singles)
25 Box Jumps (20")
400M Run

My Time: 14:05

M/54/5'10"/190

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Welcome Mark
Great work Deb I think thats a real sweet Fran

WU X 2
20 Back extensions GHD
25 situps GHD
10 air squat
20 pushup

WOD 3 rounds
30 75# racked lunges
15 24" box jump
12 pullup

12:45

m/55/178 CrossFitChesterton

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Tuesday 100601
Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Compare to 070822

95-115-135-155-165 (3 presses, 2 push presses).

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[B]Mark,[/B] Welcome!

[B]Terry, [/B]Great job with the TGUs!

[B]Deb, [/B]Awesome Fran time! Glad your shoulder hassles are behind you!

[B]William, [/B]Nice job on the run PR - - 3,200m either way you "cut it!"

[B]Jim, [/B]Love your CF sense of humor......[I][B]"Props to Zach who did the WOD as Rx'd, finished, showered, and read [U]War and Peace[/U] by the time I finished[/B][/I]."

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[I][B]100602 WEDNESDAY

CF Sonora WU

WOD: For Max Reps (Score is total of all reps):
[/B][/I]4 Minutes Dead Lifts 225# / 165#
4 Minutes HSPUs
2 MInutes DLs
2 Minutes HSPUs
1 Minute DLs
1 MInute HSPUs
[B]Score: 163 [/B](Rx'd weight, subbed decline push-ups with feet on tires - est 30" for HSPUs, which I can't quite do yet.....)
[I]Got 43 DLs first round (first 20 unbroken), 15 the second, 10 the third. Push-ups 2 X 10, then 5s for the rest. Really please with this....[/I]

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[B]6-2-10[/B]

WU: DU work/scapula push ups/BW squats/pass throughs/WB shots

At home WOD
Deck-o-Cards where
Clubs=pushups
Spades=Abmat situps
Hearts=pullups
Diamonds=dips
44:47 Had to stop several times to check on kids/turn on TV for kids/throw snacks at kids/discipline kids/bind kids with duct tape to chairs. Kids are fine, I got nice rips on both hands on my third card from the end.

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Mark, Welcome aboard.

Wednesday,

Strength, Back Squat 3x5 warmup, 3x5 load. We used a new way to figure loads. All based on a 90% of your 1RM

Warm up

5x 40%, 95
5x 50% 120
5x 60% 145

Load

5x 65% 155
5x 75% 180
5+x 85% 200

On the last set do the max number of reps you can. I was working with a kid whose 1RM was a bit higher than mine so I pretty much stalled at 5x 200#

WOD,

Grace (make up Paleo Challenge WOD)

115# (same load as last attempt)

5:16 (old time 8:00)

Happy with that.

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[quote=Terry Dickman;791334]John B...I hate when that happens.

Clean 3-3-3-1-1-1

[B]185,185,195,205,215,225[/B]

rest 5 min, then

AMRAP 15 min:

-Turkish Get-Ups, 35 lbs

[B]did 51 unbroken[/B]

extra work:6 x 6 GH Raises[/quote]
Damn, Terry. You really need to work a little harder.

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[QUOTE=Jeff Kilinski;791975]Mark, Welcome aboard.

Wednesday,

Strength, Back Squat 3x5 warmup, 3x5 load. We used a new way to figure loads. All based on a 90% of your 1RM

[B]Warm up

5x 40%, 95
5x 50% 120
5x 60% 145

Load

5x 65% 155
5x 75% 180
5+x 85% 200

On the last set do the max number of reps you can. [/B]I was working with a kid whose 1RM was a bit higher than mine so I pretty much stalled at 5x 200#

WOD,

Grace (make up Paleo Challenge WOD)

115# (same load as last attempt)

5:16 (old time 8:00)

Happy with that.[/QUOTE]

That's a week 1 Wendler 5/3/1 workout

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Thank you everyone for your birthday wishes and welcomes!! I did great on the "Boat Filthy Fifty".. I finished in 33 min and 1 sec!! Then after 2 min recovery I did 50 med ball cleans --just to add something else because I didn't have a way to do my least fav in the "real filthy fifty" --wall ball--at the dock!!

Now that I am officially a "member" of your group, I will have to tune in more often. I am really excited there are so many "fit and fifty" (and even higher!) people out there!

Deb, I do have to say that your Fran time ROCKS!! I hear what you are sayin' about the shoulder thing. We just don't heal like we used to. I have been really working lower body because my shoulders SCREAM at me when I try to go heavy overhead. It is still my goal this year to do a ring dip without a band and to get 100# over head!! :pepper: I wanted them both by my 50th, and although I got many other goals, I missed these.. movin' on... :kicking0:

Thanks again everyone for the support.. this group rocks!!:highfive:

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[QUOTE=John Jaeckel;792070]That's a week 1 Wendler 5/3/1 workout[/QUOTE]

Interesting. I'll ask Mark where he gets his programing tips. Going to hit another today.

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WU:

Pass throughs (10)
Pressing PVC pipe into the ground (4 sets)
Inch worms (3 pushups per)
Spidermans
Butt kickers
High Knee runs
Burpee broad jumps (Yay! Burpees!)

WOD:

75 45# Power Cleans in 6:59!

Felt I could've gone to a little heavier weight, (50 or 55#). Next time!

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Two session last night since the kids were booked with activities

Oly Lift

Power snatch + 2 OHS, 3x 65, 75, 85
Clean Pull 3x 5, 95, 115, 115
Power clean + front squat + split jerk, 3x 1, 115, 115, 115

Strength,
Hang Power clean, 5x, 3 135 all sets

WOD
A: 1 mile run 8:04
A1: Rest 4 min

B: AMRAP 5 min, One armed kettle ball snatch 35# 53
B1: rest 3 min

C: Max time, Hand stand push up, 1min 8 sec

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06.04.10: REST

06.05.10:
Month 4, Week 1, Wendler 5/3/1, Dead Lift Day

WARMUP:
DL
5x135
5x170
3x200
Full body stretch

STRENGTH:
DL
5x220
5x255
6x290 [B](F-7)[/B]

WOD:
Tabata
Suitcase DL (53 lb. k-bell)
(right arm) 11, 12, 11, 8, (left arm) 11, 11, 10, 10

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6/4 WOD

“The Single Parent”
While holding a medicine ball (20#/14#), please perform the following movements:
50 Overhead Lunges
50 Box Jumps
50 Med Ball Cleans
50 Med Ball V-Twists
50 Burpees

21:40 to 20" box. Very disappointed with my performance. Couldn't even do most of the box jumps, had to resort to stepping up and down the 20" box. I think I am overextending myself, at Crossfit and generally. I think next week will feature lots of rest.

The Claw

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Welcome [B]Mark and Marianne[/B].
Thanks for props [B]JJ, John, Steve[/B].
Nice Fran time [B]Deb[/B]!...its great when you feel good about a work out like that.

We had open gym last night and I did my work out the last hour, only guys there were all the trainers. Plus I got 1:1 time with my coach...Danny. Doing this was a good reminder for me how important getting coached is. It's hard to make progress working out by yourself with out feedback, specially when you get coached by an expert. Just a few changes to my OHS form and I added 15 lbs to my PR. I really felt I could have put more weight on but did not want to over do it, plus I still had a WOD ahead of me. My goal for OHS is to be doing my body weight (195lbs).

6-3-10
Overhead Squat 1-1-1-1-1

[B]135, 135, 145, 155, 160 PR[/B]

warmed up with 45lb bar (5x), 95lb (5x), 115 (3x). failed once at 135 when I unlocked slightly, got a little twinge in the left shoulder
3 key items that improved my lift;
1) 2x executive stretching by kelley starrett
2) narrower grip on the bar, about 3" from collars, was about 1.5" from collar
3) keeping wrist straight (not bent back)

Rest 5 min, then

For time:
-20 hang power snatch, 75 lbs
-20 burpees

Times [B]2:15, 2:42, 3:15, 3:12[/B] (one minute rest sure went fast)

Rest one minute, then repeat for a total of 4 cycles

Extra work: 2 x 20 GHD sit-ups

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[QUOTE]Doing this was a good reminder for me how important getting coached is. It's hard to make progress working out by yourself with out feedback, specially when you get coached by an expert.[/QUOTE]
[B]Terry[/B], Amen to that, brother. The few (very few) times that I have had a coach around, I hit PRs like it was my job. I told my wife that my only prerequisite for our next PCS was a post/town with a XFit affiliate.

[B]6-4-10[/B]
Light, at-home workout that was really more like one of my standard WUs. Had to go fetch kids from camp.
Bar OHSx10/15/20
pass throughsx10/15/20
scapula pushupsx10/15/20
35# KB swingsx10/15/20
Burpeesx10/15/20
C2 1600m=7:05.9

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I like your avatar Street, good luck in the finals!

WU X 2
20 GHD back extensions
20 GHD situps
20 pushup
10 pullup
20 lunge

4 sets of one rep each
snatch grip DL @ 185#
hang snatch @ 115#
snatch balance @ 115#
snatch balance @ 115#
power snatch @ 115#

WOD
7 rounds of 10
95# SDLHP
ring dips
8:47

m/55/178 CrossFitChesterton

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[LEFT]Jim - How did you do those burpees the the medicine balls?

WU:
Pass throughs
press the PVC into the ground
Lunges (forward & backward)
Inch worms (only TWO pushups per this time!)
Spidermans
Butt Kickers
High knee lifts
Hip openers
Hip closers
Sprints
Burpee (Yay! Burpees!) broad jumps
Sprints!

WOD:

"Little" Helen:
3RFT

200m
21 1.5 kettle bell swings
12 green band assisted pullups

10:34

It had been several weeks since I did pull ups!


[/LEFT]

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combined a few things from a couple of workouts today.

4 X 800m run, record ea. and take rest in between repeats. Modified this to 1K row. Times 4:40, 4:39, 4:37, 4:29.

75# power snatch for 75 reps. Record time. Did 50 X 25#dumbbell power snatch alternating hands w. ea. rep. Did not record time.

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Thanks everyone for the Fran comments....

[B]06.04.2010-Friday[/B]
AM: 30 Burpees 15# Vest

PM:
Warmup: Row 500, situps, pushups, squats, pec corner and doorway stretch, shoulder mobility & stretch.....

[B]WOD:[/B]
5 rounds for time of:
7 handstand push-ups
30 double unders
(rx'd=head floor, standard criteria w/35#plates and abmat)
((sub for double unders is 100 singles + 30 lateral tuck jumps over 12"hurdle))
[B]11:04 Modified Abmat plus towel[/B]. Double unders I killed them; the shoulder slowed me up, def. lost strength during the last 8 weeks, did this in Feb @ 9:00 or so. Tried the rx HSPU (for ladies it was floor & abmat). I was able to get one (test the shoulder,) but I could tell it would be too much. Was worried about the shoulder here but it was kinda ok. Nowhere to go but get stronger!

Post WOD:
Diesel Crew Shoulder Prehab Circuit 2

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Last workout of our Paleo Challenge.

Max Effort Thruster, 155 lbs. PR

Failed here twice at the games. Happy with this result

WOD

AMRAP on the minute, Squat, Box Jump, Push up

12 full + 13, 13, 10 PR

(last 12 full, +13, 8)

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WU
20 GHD situps
20 GHD back extensions
20 squat
3X10 O/H/S @ 65#
9 O/H/S @95#

WOD
20 Push jerk @ 95#
30 24" box jump
20 push jerk @ 95#
4:25

Post WOD
7 rounds of 6 Pullup
row 250m
row 500m
row 250m
5 35# KB TGU ea arm
5 35# overhead lunge ea arm

stretching

m/55/178 CrossFitChesterton

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[B]06.05.2010-Saturday[/B]

HOME:
Warmup: situps, pushups, walking lunge, squat, OH squat, shoulder mobility & stretch

[B]WOD[/B]
For time:
run 400 meters
10-9-8-7-6-5-4-3-2-1
hang cleans - 115# (75#) / burpees
run 400 meters
**run 400, then do the couplet of hang cleans / burpees from 10 down to 1, then run another 400... and your done!**
[B]15:11 75#[/B] all plank burpees. Last 400 was horrible, its about 90 and humid, sun came out in the middle of this, I should work more on endurance. Walked like half the last 400 :o

Diesel Crew Shoulder Rehab Day 3

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[B]Deb, [/B]

You've been killing those workouts! Awesome. Can't think of more of a suckfest than doing burpees in a weight vest. Probably a good idea for really improving them - - quickly!

[B]Jeff,[/B]

Props on the Thruster 1RM success!

[I][B]100605 SATURDAY - [/B][/I][B]CrossFit Total Day......

CF Sonora WU... then
[/B]
[B]Shoulder Press = [/B]125. Still a bit off my PR, but my best lift since my reset.
[B]Back Squat[/B] = 215. [B]30# PR![/B] Stoked!
[B]Dead Lift[/B] = 295. Off my PR, but I'll take it. Tried 305, but couldn't get it more than about 6" off the ground....
[B]CFT: 635 [/B]
[I]My old PR was 660; the last CFT I did was 600, so at least I'm moving in the right direction![/I]

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AMRAP in 20 minutes: ascent rock wall climbing. Each time the floor is touched 5 burpees. 8 ascents, 40 burpees. This was not continuous work as one of three instructors would point out technical aspects of the climb.

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Run 1 mile, Row 2000 M, Run 1 mile for time.

I forgot what this is called.

33:52

We live on a hill, not much level ground on the route :-)

Thanks Dan for the measuring wheel.

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6-5-2010
Press 1-1-1-1-1
[B]145,[/B] 155f, [B]155, 165[/B], 180f, 175f, 1[B]65, 170[/B]

Rest 5 min, then

For times:
-15 pull-ups
-run 400 m
-20 kb swings, 53 lbs

[B]3:01, 3:15, 3;29, 3:33[/B]

Rest 1 min. Then repeat for a total of 4 cycles

Extra work-spend 1:00 in an L-sit on the rings

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[QUOTE=Pat Quigley;793198]AMRAP in 20 minutes: ascent rock wall climbing. Each time the floor is touched 5 burpees. 8 ascents, 40 burpees. This was not continuous work as one of three instructors would point out technical aspects of the climb.[/QUOTE]

That is one sexy metcon :notworth: