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[QUOTE=Wilfredo Flores;929527]Thanks Pat...working on being patient and smart about this, and not letting my ego get the best of me. I think that's already happened, that's why I'm on the sidelines so soon. However no sense if whining about it...hitting it this week again...but smarter.
W[/QUOTE] Two and a half years ago, i saw my sports medicine doc to get synvisc injection for one knee and p.t. For tendinitis in one knee and repair of rotator cuff. I quit that affiliate because either the coach did not know how to coach,scale, or did not care. I am now back part time, due to schedule problems, with a great coach. I required the medical attention after only two months at the first affiliate. |
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4.25.11
Wendler 5/3/1 Month 3, Week 3 Bench Press Day WARM BP 5x135 WOD 5x200 3x215 3x230 CASHOUT/ASSISTIVE 15 Dips 10 Pushups (feet on 12" box) 10 GHD Situps |
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[B]DEB WAY TO GO ON THE 95# SNATCH!! :pepper:[/B]
Did 11.5 on Friday. It took me a minute to clean 100# 5 times, then 19 minutes to get both toes to the bar 1 time. I'm in last place, but still hanging in. :rofl: [B]4-25[/B] Tabata Something Else...hello Monday. Pullups, pushups, situps, squats. 4-7-10-12=33 |
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Michelle Your in it and giving it your best so thats a good thing
games WOD 5 4/23 238 4/24 251 what a 20:00 that is my Son has been a lot of help to me filming the WODs and helping out so Thanks a lot Kyle m/56/180 |
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stiles metzger davis et al. where you at?:confused:
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Got tired of sitting around waiting for ankles to heel..
WOD The Bear Complex 5 7 rounds for time 35/7 45/7 35/6 35/7 35/6 35/5 35/7 Time: 22:31 |
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Keep working on it...impressive though. I'm amazed by all of everyone on here, such strength and determination is inspiring. I have to catch up with all of you, I'm on my way!
Congratulations Michelle! |
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Wendler Back Squat day: 3X250,290,325 (5R), 1X375.
Assistive: Leg press: 10X310,10X410,5X490. "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals to comments. Total score=395. 1 more rep than last time.:kicking0::kicking0::kicking0: |
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Wow,
All you that are not limping like a few of us (you are doing amazing work)! It has been a sprint WOD lately just keeping up with the few forums that I post to and getting bills paid and (oh did I mention the 2 acres of yard work)! In any regard I have been doing as many WOD's as possible whilest still gimping around with the right wing in a splint! Wilfredo, I love the attitude man! Like the rest of us over 50's crowd the one common denominator is we don't recover quite like we used to? Pat, your time on those lunges was stinking amazing, in only my second attempt it took me 17min and I thought I was never going to walk again 2 days later! Your DL load is inspiring!!! (to say the least) Deb, Congratulations on the Snatch PR!! John Burch/son Nice Work--best of success with #6--enjoyed watching your videos! Michelle-Way to press on (you are a determined trooper and I love it)!! Did a few of the local Box WOD's last week and managed to tape up the wrist and swing a 44lb KB, do some toes to bar (mimicking part of the Games WOD) and then put in just short of 100miles on the road bike. Did 1/2 of todays WOD--(first time I had ever done the Tabata anything?) [B]4.25.11[/B] (scaled to 1/2) the rds to protect the wing a bit. Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. [B]total: 201[/B] Thursday I am getting Lasik surgery for the old eyeballs (maybe I will be able to see the "darn cable" and not trip next time):yikes:--Doc says no sweating from the eyeballs (do we ever do that in CF??):cool::cool: Trust you all had a Blessed Easter with Family and friends and together it is going to be a great year ahead! |
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[B]4_25_11 Monday
[/B]Warmup Well that doing it on my own backfired. He was ****ed off and said the weights at crossfit don't weigh right, they're way lighter than they should be. Then this: [B] Psnatch - Press From Shoulders - OHS (2) - Snatch[/B] 15kg/3 20kg/3 25kg/3 (3) 30kg [B]Powersnatch - Snatch[/B] 35kg (3) At this point I was done with the weights the coach told me to do, he was busy with other stuff for a while so I put 38 on and snatched it. And so I got in trouble, he got really ****ed and said, just powerclean. [B] Powerclean[/B] 25kg/3 (2) 30kg/3 (2) 35kg/3 (3) 40kg/3 (3) 45kg/3 50kg (2) 53kg (3) [B] Lunge[/B] 30kg/5+5 (5) Horrible night. |
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[B][U]April 16-24[/U][/B]
Skiing in Tignes France. Skied 6 days and ran one day for 35 mins at the ski resort. Running up the hills at altitude was tough going. Legs got a great workout during the week. [B][U]April 25[/U][/B] Threw my stuff in a backpack and ran home from work. 10 miles in 1:30.14 (HR avg. 125 and max. 150) |
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Deb,
Sorry you hear you had a bad night. Was it just that everyone's moods were off a little. That can happen with someone one is training with at times. People are people, good time and bad. You may not be happy with your performance, however, nonetheless, you still got a good workout. Hope you have a better one to day. W |
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[B][U]April 26[/U][/B]
Biked 10 miles to work (33:33, HR Avg 119, Max 150) Biked 10 miles home from work (37:30, no HR data, very stiff headwind all the way home), then OHS: 10x45#, 5x60#, 5x70#, 5x75# DH Pull-Ups: 5, 10, 10 Shoulder Press: 10x45#, 5x105#, 5x120#, 7x135# Stretched My legs were sore this afternoon from yesterday's 10 mile run and the bike to work today, which was fast given the stops at the lights and hills. The headwind was strong and a real pain on the ride home. OHS work began tonight. I'm going to focus on that for a while (more than back squats, which are pretty good). |
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sunday. went for an 1 1/2 walk/run with wife and dogs.
monday. 8x2 green bands 190 lb back squat w/600 m run today. 2 k.m. run, 10-185 lb back squat, 25 sit ups x 2......29:07 don't know if i will ever really enjoy this running thing but i better learn to deal with it as our coach said tonite to get ready for lots of running as it get nicer out. i can hardly wait:ranting2:. go canucks. on one had i want them to win because it is quite exciting to get to the next round. on the other hand it would be good to see them loose because playoff hockey creates havoc with trying to organize anything because the first question that comes up when schedualing something is what is the date of the next game. go canucks anyways. |
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Great work everyone!!
Wilfredo - Pat & Tim have told you more wisdom on dealing with injuries than my poor words. Keep plugging & be smart and you'll be amazed at how you'll progress! Deb- what can I say? I understand your frustration with the snatch!! For me, It's like trying to walk & chew gum at the same time. Congrats on the PR. Sorry the next work out wasn't what you wanted. [B]WU:[/B] 400m run (100 regular, 100 backwards, 100 sideways (right lead), 100 sideways left lead) 45# snatch practice [B]WOD:[/B] 1-1-1-1-1-1-1-1 Snatch 85#-95# (PR!)-95#-115#-115#(f)-95#-105#-110# [I]Felt the lower weights were easier. The 115# was sloppy. Had to muscle it up. Went down to 95 to work on form. When I focused on opening the hip, it was [B]a lot[/B] easier!![/I] |
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4/27 WOD
1 Round For Time: 100 Double Unders 200 M Farmers Carry 25 Sumo Deadlift Highpulls (95#/65#) 200 M Farmers Carry 25 Sumo Deadlift Highpulls (95#/65#) 200 M Farmers Carry 100 Double Unders 23:30. First WOD in 10 days, and the lack of exercising, lack of sleep, and crappy food all made themselves apparent. Went heavy on Farmer's Carry with two 1.5 pood kettlebells. Had to set them down every 30 M or so by the end. 95# SDHP's are no joke; I ended up doing sets of 1 or 2 to knock them out. First set of D/U's went well, strung well over 30 together. The last set, on the other hand, was slow going because I was so tired. GREAT to be back! Claw |
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its ok. theyre always making these CF 'jokes'. kind of annoying is all!
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04.27.11
Wendler 5/3/1. Month 3, Week 3 OHS Day WARM OHS 5x45 Stretch WOD OHS 5x90 3x105 4x120 CASHOUT/ASSISTIVE Behind Neck Push Press 25x75 lbs |
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[B][U]April 27[/U][/B]
Biked 10 miles to work (33:30, HR Avg 116, Max 139) Drove home (need car at home tomorrow due to bad weather for cycling) 2.6 mile hill run (24.05 HR avg. 126, Max 139) Stretched I was going to lift weights after the run but felt tired, so am putting that off until tomorrow. My right hip is feeling kind of sore. I rolled and iced it last night and will do it again tonight. |
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[QUOTE=Jim Cordes;930765]..95# SDHP's are no joke; I ended up doing sets of 1 or 2 to knock them out...GREAT to be back!
Claw[/QUOTE] No Shiite! ;) Did a WOD recently with 95# SDHP's - Brutal!! Great job!! [QUOTE=Deb Borbone;930804]its ok. theyre always making these CF 'jokes'. kind of annoying is all![/QUOTE] Hate that!! :ranting2: Some cretin was doing that when I was doing a WOD in the base globo a while back & it really got in my head!! Sucks! John J - Great OHS WOD! They're a goat of mine that I don't want to admit!! Jim C - we've got a few folks that bike to the CFWP gym for WOD's. Totally HARDCORE!! [B]WU:[/B] 800m run Open WOD 11.6 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 8 Chest to bar Pull-ups [I]Used the mixed grip, but it didn't help the last few pull ups![/I] THEN the gal I was working out told us we should join in the regular WOD [B]WOD:[/B] 5 RFT: 75# Thrusters, 21 reps 63 Single Unders 22:53 [I]What was I thinking?!!? :eek: Broke up the Thrusters into sets of 7, but took way too long rests between sets. Also tried to drop all the way down into squat & then jump all the way up to help work on my hip extension. Could barely move my arms over my head right afterwards. Thank God for cold showers!! :D[/I] |
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Strength work: Bench Press: 3X185,3X210,3X235 (4R) w. two bands added for resistance. 1X275. This week I am trying my starting weights for a powerlifting comp. weekend after next.
CrossFit Games Open 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. Scale: 85# bar. Completed the 9 round +12 thrusters, 9 pull ups. |
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The Claw is back
Good work Pat 4/28 close grip bench 3@135 3@185 F@225 Tri Ext 4x10@35 3x10 green band Weighted pullup 3@35 3@45 3@55 3@60 2@70 bent over row5x10 @75 WOD 8:00 AMRAP 3 H/C Pushjerk @ 145 5 Burpee 5 rounds 3 H/C Pushjerk m/56/180 |
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[QUOTE=William Hoogsteden;930502]Great work everyone!!
Wilfredo - Pat & Tim have told you more wisdom on dealing with injuries than my poor words. Keep plugging & be smart and you'll be amazed at how you'll progress! Deb- what can I say? I understand your frustration with the snatch!! For me, It's like trying to walk & chew gum at the same time. Congrats on the PR. Sorry the next work out wasn't what you wanted. [B]WU:[/B] 400m run (100 regular, 100 backwards, 100 sideways (right lead), 100 sideways left lead) 45# snatch practice [B]WOD:[/B] 1-1-1-1-1-1-1-1 Snatch 85#-95# (PR!)-95#-115#-115#(f)-95#-105#-110# [I]Felt the lower weights were easier. The 115# was sloppy. Had to muscle it up. Went down to 95 to work on form. When I focused on opening the hip, it was [B]a lot[/B] easier!![/I][/QUOTE] Thanks for the advice. My mind forgets that the body is no longer 25, but it's learning quickly. Impressive work on your end though. Just got a ladder to work on my quick footwork. That might stabilize the ankle more as well. Not that difficult and it's actually quite a lot of fun. |
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4/26
Cindy Warm Up; 200 mt Row Walking Lunges Toe Raises Heel raises Leg swings 5x5 Pull Ups (assisted, green band) 10x5 Push Ups 25x5 Air Squats 400 meter run Not dying = priceless. 4/27 30 GHC Abs 25-30 back extentions Weighted butterflied Wall balls 8 rounds in 19.38 |
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Amazing Pat! Good luck on the comp this weekend.
[QUOTE=Pat Quigley;930986]Strength work: Bench Press: 3X185,3X210,3X235 (4R) w. two bands added for resistance. 1X275. This week I am trying my starting weights for a powerlifting comp. weekend after next. CrossFit Games Open 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. Scale: 85# bar. Completed the 9 round +12 thrusters, 9 pull ups.[/QUOTE] |
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4/28 WOD
800 M run for time: 3:01. First 400M 90 seconds, second took 91 seconds. I'm pleased. Hang Power Clean Ladder With a Partner (95#/65#) With a partner perform 1 hang power clean in the first minute, rest for the remainder of the minute. Perform 2 hang power cleans in minute two, continue resting. Perform 3 hang power cleans in minute three, start to sense a pattern. Each pair is responsible for the number of required HPC’s. So if on minute 20, you can only do 2, your partner can do the other 18. Paired with Mike Mac. 16 rounds as Rx'd. We gamed this poorly. We alternated minutes, and I crashed on my round of 17. Too late I backed away from the bar for Mike to get the last couple. Other team of Jeff and Danette gamed it properly, each doing half the requisite number of HPC's each minute. They go to something like 26, awesome effort! Claw |
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04.28.11
Little MetCon day 10:00 on stairmaster Tabata 8x :20/:10 on elliptical |
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[B]4_28_11 Thursday[/B]
warmup [B] Snatch + OHS[/B] 25kg/2+1 28kg/2+1 33kg/2+1 36kg (5) [B]Power Jerk From Shoulders[/B] 30kg/2 35kg/2 40kg/2 45kg (2) 50kg (2) 53kg [B]Power Clean (box) & Jerk[/B] 30kg/2+2 35kg/2+2 40kg/2+2 (3) [B]Backsquat[/B] 40kg/5 47kg/5 51kg/5 55kg/5 |
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1,000 m run. legs felt sore still from tuesdays abuse.
zerker squats 1-1-1 255-275-295 (pr by 5 lbs) 20 minutes streching |
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Cliff, helluva Zercher squat! Your upper body must have recovered somewhat.
[B][U]April 28[/U][/B] [U]Weights Day[/U] 10 minutes of jump rope practice 10 minutes of stretching and mobility work Power Cleans: 5x105#, 5x120#, 12x135# Deadlifts: 10x135#, 5x205#, 5x235#, 5x270# (Could have done 10+, but haven't DL'd in a while and didn't want to hurt my back before the upcoming half-marathon. Just played with the weight a bit) Bench Press: 10x135#, 5x170#, 5x205#, 8x225# 3 times through the following: 10 ring pull-ups/10 ring dips (Worked on full range of motion without kipping. Mostly broken once per set.) Stretched |
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04.29.11
Wendler 5/3/1. Month 3, Week 4 (Deload phase) Dead Lift day DL 5x135 5x175 5x205 20 Knees To Elbows (new 1RMs for next month: DL- 355, BP- 250, OHS- 135) |
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This was the last day of heavy lifting for a week. I skipped the deload week on the last cycle to maintain heavy lifting right up to the last week before competition. I am tired and ready for a week of light lifting.
Deadlift day: 3X 330,375,425. 1X475. This will be the entry level lift a week from Saturday. Ancillary: Front squat: 3X5X95. Back Squat: 3X10X200. Looking forward to being at Tribal tomorrow and some met-con's. |
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just another heavy day at the office.
yoke carry for 20 m. 1 rep max 445 lbs. crazy feeling afterwards. i just might like running better after today! |
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4/28
Diane Dead Lift HSPU (scaled on GHD) 19/15/9 Time 5:31 Oh Diane! |
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Pat,
Those are some amazing numbers. I'm humbled. |
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[B]4_30_11[/B]
Warmup [B] Snatch[/B] practice on form w/light weight 22kg/3 (4) 30kg (15) 100 pushups Abs |
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Thanks . John. Slow lifting is just more easy when fast lifting (ply lifts) are out of the question. Good time at Tribal today. 400 meter lung for time. 26.20. Strength:OHP:3x140,160,180. Couldn't get third. Oh well, another day.
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4/30 Open WOD 6
3 Barbell Thrusters (100lbs / 45kg) 3 Chest to bar Pull-ups 6 Barbell Thrusters (100lbs / 45kg) 6 Chest to bar Pull-ups 9 Barbell Thrusters (100lbs / 45kg) 9 Chest to bar Pull-ups 12 Barbell Thrusters (100lbs / 45kg) 12 Chest to bar Pull-ups Etc. 3 rounds plus 12 thruster plus 11 C2B (yes, I C2B short of 4 rounds) = 59. Have I mentioned how hard heavy thruster are?! Good God this wiped me out! On the bright side, this is the most C2B pull ups I have ever done in one WOD. Thanks to Migs for counting and keeping me honest. There were several "no rep" thrusters and several more "no rep" C2B's. Grr. Claw |
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woke up this morning. wife says lets take the dogs for a walk/run. dumb a** me agree's.
from where she lives (we are married but don't actually live together. only see each other on the weekends. life is better this way:rofl:) to the trail head is about 100 m. we get to the trail head and she takes off running. so do i and ask her for how long? she says just come on till i stop. damn if she did not suck me in for 5 k.m. of running on the trails. she has been running for over 25 years and ran me into the ground. it was the first time in the 7 years we have been together that we have ever run together. we did walk for 2 k.m. to get back to her place however and i did get to carry her on my back up the last hill for about 1/4 mile so all in all the day was not a waste. |
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[B][U]April 29[/U][/B]
Drove to Montreal to help my daughter and her roommates move house. [B][U]April 30[/U][/B] Packed up my daughter's house and did the following workout: Ran from the hotel up to the top of Mont Royal and back twice (7 miles, 61 minutes, 1100 feet of hills, Avg. HR 144, Max HR 164) Stretched Felt good but had a momentary lapse of coordination on the trail and left with a souvenir (see attachment :shrug:). Elbow and hands got it pretty good too. What a klutz! Still had to run back up the hill again one more time after falling. Got a few interesting stares. [B][U]May 1[/U][/B] Moved house in the morning. New house was up a winding staircase with 51 steps:yikes:. Totally beat. Drove back to NJ. |
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