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[QUOTE=Jim Cordes;795475]Ran the Night Moves 5 k in 23:49.[/QUOTE]

This time placed me 8th out of 17 in the M45-49 bracket. Not bad for only the second 5K I've ever run; not my 2nd "5K race," my 2nd time [I]ever running[/I] 5K. I think there's something to this Crossfit "specializing in not specializing...."

The Claw

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[QUOTE=Jeff Kilinski;795304]

[B]JJ[/B], Yes, our coach is using Wendler's formula. I'd be interested in looking into that as my overall strength can be improved. Is that online anywhere?

[/QUOTE]

[B]Jeff,[/B]

I'll hook you up. Look for a FB message. It works.

03.09.10: REST

03.10.10:

25 minutes cutting the grass with a push mower wearing 30 lb. weight vest.

Not the greatest WOD, but on 4 hours' sleep (GO HAWKS!!), somethin's better than nothin'. Wendler 5/3/1 DL day (week 2) tomorrow.

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[QUOTE=Jim Cordes;795475]6/9 Workout

OK, I couldn't avoid working out all together this week. Ran the Night Moves 5 k in 23:49. This beat my previous PR, but the course has a net loss of elevation.

The Claw[/QUOTE]

Jim, nice 5k time! Do you ever also do the swim there?

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[QUOTE=Nancy Cohen;795629]Jim, nice 5k time! Do you ever also do the swim there?[/QUOTE]

Thanks. No, I'm a terrible swimmer (which is why I'm doing this: [url]http://www.crossfitpacificcoast.com/2010/05/25/h-2-o-june-19th-los-banos-pool[/url]) (WFS) I was wondering if I would bump into you there, or anywhere for that matter. We ought to meet one of these days.

The Claw

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[QUOTE=Jim Cordes;795475]6/9 Workout

OK, I couldn't avoid working out all together this week. Ran the Night Moves 5 k in 23:49. This beat my previous PR, but the course has a net loss of elevation.

The Claw[/QUOTE]

That's a pretty dmn good pace. Congrats.

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[QUOTE=Stephen R. Lampl;795260][I][B]My all time best is 315#.......

[/B][/I]Bill, I messed up here - - was thinking dead lifts. My all time best BS was 245#, but with poor form and back in my college (or shortly after) days. I am sooooo lucky I never hurt myself, because I did these wrong for 40 years! Form is good and solid now, so I am really pleased to be "earning" the increased weight.

Great advice on the K2Es! I'll have to try that, but perhaps that is what I do now (I can't visualize the motion in my mind right now :D). I've found that I start swinging, so if I time my next rep correctly, it counteracts the swing completely and I can just hoist my knees upwards (in theory).

Nice work on that AMRAP WOD![/QUOTE]

Stephen- 315 is darn good for Dead lifts! I've yet to break 300#! (SOON!)
Hope the K2E's work out! The big key is keeping the upper body LOOSE (Easier said than done!)

WU:
400m run
Forward & Reverse walking Lunges
Inch worms (3 push ups)
Spidermans
10 Air Squats
10 K2E's

Dead lifts 5-5-5-5
175, 185, 195, 205, 215 (Would've done more, but my back started hurting. I video taped it & saw how bad my form was! GRRR!)

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06.11.10:
Month 4, Week 2, Wendler 5/3/1, Dead Lift Day

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

STRENGTH:
DL
3x240
3x270
5x305

WOD:
Tabata
Flutter kicks
Ball slams (25 lb.) 12, 11, 10, 10, 9, 9, 9, 9

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[B]Jim,

[/B]Outstanding 5K time!

[B]Bill,

[/B]Thanks. As for keeping my upper body loose, I think the only thing loose in my upper body is a few marbles in my brain......I've got the flexibility of a piece of glass.....:rofl:

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[I][B]100610 THURSDAY (Yesterday)

CF Sonora Warm-up:
[/B][/I]
[I][B]WOD: For Time..
[/B][/I]1000m Row.
[B]Time: 3:47 [/B][I](Tied previous PR).
Then.....

[B]Split Jerk: [/B][/I]Find 1 Rep Max
[B]145#[I] - - 10# PR for me!
[/I][/B][I]Still find myself not getting down under the bar as much as I need to. Did the following work to try and improve form:
[/I]5, 5, 5, 5, 5 X 95#

[I] Day 10 of Burpee Challenge - 10 Burpees (55).[/I]

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[QUOTE=William Hoogsteden;795831]
Dead lifts 5-5-5-5
175, 185, 195, 205, 215 (Would've done more, but my back started hurting. I video taped it & saw how bad my form was! GRRR!)[/QUOTE]

Hey Bill,

Maybe my recent experience will help. I got a little hamstring happy with my DL form.

I used to be very squatty, too upright, not recruiting my hamstrings enough. Then I adjusted my form by not initiating the lift until I felt tension in my hamstrings, mainly by pushing my butt back a lot/keeping my head up.

Problem was, I was too bent over at the waist, and not also recruiting my hips and quads enough. I was straining my back constantly and could barely get 300 up (down from a p.r. of 340).

The DL is a very natural lift, and someone told me something recently, it's really neither a hamstring lift nor a quad lift, but a hip lift.

[B]That said, I am now approaching it by keeping my head up/good lumbar curve, but wanting to feel equal engagement of my quads and hamstrings before initiating the lift.[/B] A) I think this is injury-free form, and b) the poundages are much easier when initiating the weight up from the ground with all your lower body muscles.

Now my 1RM is going through the roof (355).

Also, do a lot of pullups and lunges, good assistive exercises for leg and grip strength.

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[QUOTE=John Jaeckel;796176]Hey Bill,

Maybe my recent experience will help. I got a little hamstring happy with my DL form.

I used to be very squatty, too upright, not recruiting my hamstrings enough. Then I adjusted my form by not initiating the lift until I felt tension in my hamstrings, mainly by pushing my butt back a lot/keeping my head up.

Problem was, I was too bent over at the waist, and not also recruiting my hips and quads enough. I was straining my back constantly and could barely get 300 up (down from a p.r. of 340).

The DL is a very natural lift, and someone told me something recently, it's really neither a hamstring lift nor a quad lift, but a hip lift.

[B]That said, I am now approaching it by keeping my head up/good lumbar curve, but wanting to feel equal engagement of my quads and hamstrings before initiating the lift.[/B] A) I think this is injury-free form, and b) the poundages are much easier when initiating the weight up from the ground with all your lower body muscles.

Now my 1RM is going through the roof (355).

Also, do a lot of pullups and lunges, good assistive exercises for leg and grip strength.[/QUOTE]

John - Thanks for the advice! It makes a lot of sense! Gonna try it soon since I found out about the Tabata Deadlift workout.

WU
Pass throughs
Push downs
Inch worms (2 push ups, Five times)
Spidermans
Burpee (Yay! Burpee!) broad jumps (2 gym lengths)
Butt kickers
High Knees
Sprints (6 gym lengths)

WOD:

15 RFT

5 pullups
10 pushups
15 air squats

time 21:53 AS RX'D!!!! (Still doing the "Happy Dance" :pepper: Can't believe it about the pull ups!!!)

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this must be deadlift days.

Thursday 100610

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 090808

after warm of of 10 X 225.

285 X 5
315 X 5
365 X 5
385 X 4 (f. last)
405 X 2 (f, last 3).

Hands are raw and beaten.

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NICE work on deads, [B]Pat!![/B]

[B]06.10.2010-Thursday REST DAY[/B]
30 Burpees 15# Vest




[B]06.11.2010-Friday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup, Row 500, squats, mobility & stretch

[B]WOD: "Air Force WOD"[/B]
For time:
20 thrusters
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 front squats
~perform 4 burpees every minute on the minute... including minute zero! (meaning the wod starts with 4 burpees). Rx'd is 95# (65#)
[B]9:41 Rx[/B] Eh. Did it in 8:44 on 3/5/10 before the shoulder. Not my strongest day. I screwed myself from the get go by only getting 18 thrusters, when I was still kinda feeling out what would happen with my shoulder. I should've pushed for more reps before the burpees. The burpees were like, nothing, nice little break. Not too bad, the shoulder didn't really bother me, and I learned I don't have to be afraid of the OHS, the PT has strengthened the RC/back a lot.

Post WOD:
Row 250
Run 400
Dips 5x3
OHS 2x65#x5,
Backsquat 125#x5, 135#x5, 135#x5
Frontsquat 95#x10

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WU
run 200,
5 pushup
5 pullup
run 200m
20 situp
run 200m
10 walking lunge

power snatch
3@ 65#
3@ 95#
3@ 115#
my form is bad bad bad on the power snatch, much work to do!!

WOD 10 rounds
3 SDLHP @ 95#
3 burpee
5:02 :90 rest
10 rounds
2 SDLHP @ 95#
2 Burpee
T 9:56
m/55/178 CrossFitChesterton

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[B]Bill,

[/B]Great job on the 'task driven" Cindy!

[B]Pat,

[/B]Props on the great DL numbers!

[B]Deb,

[/B]Way to ROCK the Air Force WOD. I still can't imagine doing that workout - - the burpees would really bog me down; but I'd imagine your work with the weight vest has really helped.

[B]John J.,

[/B]The advice you gave Bill r.e., the dead lifts makes real sense. I have been merely addressing the bar, then preparing for the lift by tightening my core and setting my lumbar curve, and then initiating the lift by shoving my knees back. This seems to recruit primarily the posterior chain, but little quad engagement.

Is there a key for knowing when (or feeling when) engagement of the quads occurs properly?

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[QUOTE=John Jaeckel;796176]Also, do a lot of pullups and lunges, good assistive exercises for leg and grip strength.[/QUOTE]

Good advice JJ, another thing might help increase your 1RM is using the hook grip.

6-11-10
Weighted pull-ups 5-5-5-5-5

[B]35, 37.5, 40, 42.5, 45[/B]

Rest, then

2 rounds
-5 clapping push-ups
-10 wall ball shots, 20 lbs
-20 double-unders

[B]1:50, 2:25, 2:46, 2:50[/B]

Rest30 seconds, then repeat for a total of 4 cycles

P-Chain: 4 x 10 glute bridges

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Thanks for the feedback on the DL's.

Today in crossfit class, we did the following: AMRAP in 20 minutes: 5 HSPU's, 10 sit ups, 15 DB swings 45 lbs. Finished 11 or 12 R +5 HSPU's+10 sit ups. Lost count of rounds. I know I got lapped once by the trainer's wife and at least twice by the trainer. It was a fun work out.

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WU
Back extensions
weighted back extensions
walking lunge @ 45#
DH pullup 10
squat 15 x2

WOD 10 rounds two man teams one man runs apx 60 yards down and back
second man
1 power clean @ 135#
2 HSC @ 135#
3 PJ @ 135#
switch for 10 rounds we did eleven by mistake, my bad

m/55/178 CrossFitChesterton

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6-12-10

WOD 1:
Mini "McGhee"
AMRAP 20 min
-5 deadlifts, 275 lbs
-13 push-ups
-9 box jumps, 24"

[B]12 rounds, 5dl, 13 push-ups, 2 bj[/B]

Rest minimum of 3 hours, then:

WOD 2:
Run 200 m x 2 [B]0:40, 0:46[/B]
Run 400 m x 2 [B]1:49, 1:46[/B]
Run 800 m x 2 [B]4:17, 4:13[/B]
Run 400 m x 2 [B]1:48, 1:53[/B]
Run 200 m x 2 [B]0:52, 0:45[/B]
* ran on all weather track 93 deg (felt like 100)
Rest the time of the previous run. These should all be completed at 90% effort or higher. Push hard, run like your being chased every time. Post all times.

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[I][B]100612 SATURDAY

[/B][/I][B]FIGHT GONE BAD Fund Raiser at CrossFit Modesto

[/B]Scored 215 (1 less than the last FGB I did about a year ago), but this time, my form must have been decent on everything, because I only missed on two reps - - wall balls where I didn't quite reach the target on the last round.

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[QUOTE=Terry Dickman;796536]6-12-10



WOD 2:
Run 200 m x 2 [B]0:40, 0:46[/B]
Run 400 m x 2 [B]1:49, 1:46[/B]
Run 800 m x 2 [B]4:17, 4:13[/B]
Run 400 m x 2 [B]1:48, 1:53[/B]
Run 200 m x 2 [B]0:52, 0:45[/B]
* ran on all weather track 93 deg (felt like 100)
Rest the time of the previous run. These should all be completed at 90% effort or higher. Push hard, run like your being chased every time. Post all times.[/QUOTE]

I like that run progression. I"m close to the HS so I've got access to the track.


Friday,

Worked out at the little "Executive" fitness spot in the Sears Tower. Just some basic lifting, kinda short on time but I've been missing too many workout to that excuse lately.

Shoulder press 5x3, 95, 105, 115 (2), 105, 105 lbs
OHS, 5x3, 65, 75, 85, 95, 95lbs
Weighted pullups, 5,4,3,2,1 25, 35, 45, 50, 60lbs


Saturday, Team WOD

In a team of two with one working at a time (except buy in)

50 burpees buy in
100 Thrusters (85#)
200 Box jumps
300 Sit ups

Partner carried me a bit on the thrusters, I was able to cover the box jumps.

23min 13 sec

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[QUOTE=Stephen R. Lampl;796555][I][B]100612 SATURDAY

[/B][/I][B]FIGHT GONE BAD Fund Raiser at CrossFit Modesto

[/B]Scored 215 (1 less than the last FGB I did about a year ago), but this time, my form must have been decent on everything, because I only missed on two reps - - wall balls where I didn't quite reach the target on the last round.[/QUOTE]

Nice Job Steve...I wanted to go but my coach wanted me to stick with his training plan. I know Nick went, haven't talked to him yet.

6-13-10
Did Level 2 of Coach Rut's Stress Level Running Program. Ran in think grass with VFFs...made run with high knees.
I hit 60 yards on target, beat all the other target times by 1 second, ready for level 3.

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[QUOTE=Terry Dickman;796657]Nice Job Steve...I wanted to go but my coach wanted me to stick with his training plan. I know Nick went, haven't talked to him yet.

6-13-10
Did Level 2 of Coach Rut's Stress Level Running Program. Ran in think grass with VFFs...made run with high knees.
I hit 60 yards on target, beat all the other target times by 1 second, ready for level 3.[/QUOTE]

Thanks Terry! Would have enjoyed seeing you. Talked with Nick quite a bit - - your programming is really paying off. I did a bit of research over on the CFE site and realize that if I'm going to progress, I've got to get my endurance up and get serious with the eating. I'm with Jeff too on the running progressions. Those look like a great place to start, but of course scaled back. BTW - glad it was a bit cooler at CF Modesto than where you did your runs! Sheesh!

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[B]06.12.2010-Saturday[/B]
Flexibility workshop 9-12....

[B]06.13.2010-Sunday REST DAY[/B]
AM: 30 Burpees 15# vest
Strength: Deadlift - worked up to 225#

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[quote=Deb Borbone;796816][B]06.12.2010-Saturday[/B]
Flexibility workshop 9-12....

[B]06.13.2010-Sunday REST DAY[/B]
AM: 30 Burpees 15# vest
Strength: Deadlift - worked up to 225#[/quote]Quite a rest day, Deb! Nice work!

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terry , can you share some thought on that table ( coach rut) is that to develop your lung capacity/endurance for "normal" wods or are you anticipating some run in the wods at the games...i mean is that training specific for running ? or just to develop your breathing ?
thanks

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6/14 WOD

Overhead Squats 3-3-3
95-105-115f(2 only)

Followed by the “Broomstick Mile”
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 meters
25 Deadlift
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters
All movements with the exception of the run will be performed with a PVC Pipe.

20:43 as RX'd (i.e. PVC pipe). Good to be back after a rest week. I needed the rest, and now I need to work again. Still can't string together 3 OHS @ 115#. Broomstick Mile is a lot of reps, with lots of full ROM moves at end. Tougher than it looks.

The Claw

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[QUOTE=Jim Cordes;795652]Thanks. No, I'm a terrible swimmer (which is why I'm doing this: [url]http://www.crossfitpacificcoast.com/2010/05/25/h-2-o-june-19th-los-banos-pool[/url]) (WFS) I was wondering if I would bump into you there, or anywhere for that matter. We ought to meet one of these days.

The Claw[/QUOTE]

Have fun at that clinic! Sounds like they're experienced swimmers and will be able to help you a lot. What time is the clinic? Did they rent time there?

I [B]LOVE[/B] Los Banos, but I don't swim there anymore. Used to do the noon swim, but it really cut into my day, and I was just getting too much mid day sun. Now I swim at COAC, where I teach aqua class. Well, I missed it this morning, as it's so gloomy and chilly that I just couldn't get myself to go to the pool.

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[QUOTE=Peter De Sury;796916]terry , can you share some thought on that table ( coach rut) is that to develop your lung capacity/endurance for "normal" wods or are you anticipating some run in the wods at the games...i mean is that training specific for running ? or just to develop your breathing ?
thanks[/QUOTE]

hi peter,
the stress level running program is just part of my programming for GPP.
doing sprints will help you in many ways. i believe this program by coach rut is not specific for running or breathing, it's original intent is for conditioning athletes, (football, soccer players, etc).

i doubt we will be doing sprints in our wods at the games but who knows, i would love to see some sprints come up as opposed to 400/800m runs. just trying to be prepared for anything and working on my weaknesses....i do anticipate that there will be a WOD with rowing or running though.

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06.13.10:

Work at the hunting lease property: hauling cart loaded with 200 pounds, hauling 50 pound sacks of corn across creeks, etc., carpentry while suspended from a harness in a tree— I was whipped after a couple of hours. Really fatigued my grip and core.

06.14.10:
Month 4 Week 2, Wendler 5/3/1, Bench Press and Pullup Day

WARMUP:
Pullups
5x #4 band
5x #3 band
3x #2 band
Bench Press
5x95
5x125
3x135
20 PVC Rollovers

STRENGTH:
Pullups
3x #1 band
3x BW
3x BW+5 lbs ([B]F-4[/B])
BP
3x170
3x190
6x210

WOD:
20 Body Rows
20 Ring Dips

2:30

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WU
20 x2 GHD back extensions
20 x2 GHD situps
run 1/2 mile
10 burpee
run 1/4 mile
10 push up
5 pullup
stretch

WOD 3 rounds
20 Cal Row
20 Push press @ 75#
20 box jump @ 24"
20 SDLHP @ 75#
20 wall ball shots @ 20# 10'
22:12

this one is a Fun WOD :rofl:

m/55/178 CrossFitChesterton

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[QUOTE=Nancy Cohen;796946]What time is the clinic? Did they rent time there?[/QUOTE]

3:00 p.m. I don't know their arrangement.

The Claw

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[quote=John Burch;797188][I][B]WOD 3 rounds
20 Cal Row
20 Push press @ 75#
20 box jump @ 24"
20 SDLHP @ 75#
20 wall ball shots @ 20# 10'
22:12

this one is a Fun WOD [/B][B]:rofl:[/B][/I]

m/55/178 CrossFitChesterton[/quote]
John B.,

That looks almost like a "task-driven" Fight Gone Bad with no rest breaks......Brutal!

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[I][B]100614 MONDAY

CF Sonora WU with a 1 mile jog today....

WOD:
[/B][/I][B]21-15-9 for time of:
Power Cleans 155#/95#----> 120#
Clapping Push ups
[/B]TIME: 12:08.
[I]My max clean is 135#, so there was no way I was going to get close to doing this Rx'd. Tried 120# - - good weight for this WOD. Several missed reps - - hit and miss on the form, but still doable. Clapping push ups were HARD....did them in sets of 5 which degraded to 3s and then 2s at the end.....

[B]Skill / Strength work:
[/B][/I]1 X 5 of dead hang pull-ups with negatives
Box jumps (20") for speed/explosiveness of reps; 1 X 15, 2 X 10
DU practice - - about 10:00.

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[B]06.14.2010-Monday[/B]
AM - 30 Burpees 15# Vest

PM
Warmup: Row 500 (1:55 on the NEW rower at 8 damper that NEVER happens), lunges, squats, corner & doorway pec stretch, OHS/Shoulder mobility, stretch

[B]WOD:
"Angie"[/B]
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
reps CANNOT be partitioned, you must complete all reps of each movement before moving on to the next!
[B]24:08[/B] My first Angie! She kicked my butt! Have to do better next time. [COLOR="Red"][B]I SPLIT MY HANDS OPEN, 7 RIPS, I bled into the chalk bucket, embarrassing![/B][/COLOR] and kind of humiliating. VERY disappointing, I honestly thought Id blow thru this in 20 minutes. Left hand opened at pullup 30, bleeding, making it extremely difficult to do the other 70 pullups, probably ripped the other hand trying to compensate. probably shouldn't even count as rx as I kept slipping off the bar...I had to have spent at least 10 mins. trying to finish the pullups. The rest of the workout went fine.

Post WOD:
Run 400M - stretch


[B]Strength: Press[/B]
3x8 65% (I dont even know what my 1RM is since the shoulder so I did 45#)

Rows
Diesel Crew Day 1 Shoulder Rehab

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[QUOTE=Deb Borbone;797315][COLOR="Red"][B]I SPLIT MY HANDS OPEN, 7 RIPS, I bled into the chalk bucket, embarrassing![/B][/COLOR][/QUOTE]

Ouch! Did you tape properly? Check this hand-taping tutorial out: [url]http://www.youtube.com/watch?v=DBXyuyr_-gI[/url] (WFS)

Major props for working through the mess! :highfive:

The Claw

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[QUOTE=Jim Cordes;797199]3:00 p.m. I don't know their arrangement.

The Claw[/QUOTE]

Jim, +10 points for using the correct form of "their." (one of my many spelling and grammatical pet peeves!) :)

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6/15 WOD

Deadlift 3-3-3-3-3
Followed by 1x 400 M Run for time.
Followed by Reverse Tabata L-Sits

225-245-265-285f-265f(1 only)-265
1:19

The 1:19 400m run was another Elite Goal satisfied (1:25)! Raced neck-and-neck with Glenn to the end, thanks for motivating me!
Deadlifts with Bowers. He smoked them, 3-repping his previous 1 rep max. I was somewhat disappointed in only lifting 265#; I couldn't even get 285# off the ground once. L-Sits were pretty bearable, although I wasn't able to fully extend my legs after about the second round.

Full house this morning, including four people who wanted showers. We either need to start buddying up in the shower, or get more showers.

The Claw

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Deb, most people cut their hands on 100 pull ups. I've done it even w. the use of soft rubber pads on the bars. I think that the calluses from everything else makes the tearing more likely. I keep a nail file on my desk to work on the calluses before going to the gym most days.

Monday 100614

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps



Used 225# for bench. finished in 33:09. Next time I need to use a lower weight. The end of each set had several partial reps.

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Thanks [B]Claw[/B] for that link; I don't usually tape. [B]Pat,[/B] I hear you, I don't usually get that many tears! Lesson learned. I file all the time too (Ive always had calluses on my hands anyway). :)

[B]06.15.2010-Tuesday[/B]
AM: 30 Burpees 15# vest

PM:
[B]WOD:[/B]
For time:
500 meter row
21-15-9: toes 2 bar / burpees
500 meter row
[B]14:30 at home[/B] - Ran 400 meters instead of the rows; bar was a *** today (gloves & bandages plus my doorway bar has padding.)

[B]Strength: Backsquat[/B]
3x8x65% (100 lbs.)

50 Double Unders
Barbell Rows - 3x10x65#
Dumbbell Row - 3 x10x20#
DIesel Crew Shoulder Rehab Day 2 + Scarecrows
Ran 400m (cooldown)
Stretching