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Happy Mothers Day to all the mom's out there!! (Now that is an example of strength/endurance and unlimited patience!!! You ladies are my hero!!!
Dang! All you you guys make me feel like a pre-schooler that was accidentally excellerated to highschool!! (really you all are INSPIRING) Jim Colby, nice running buddy!!! 8:40 marathon pace is awesome! and that 15mile time on the cycle is great as well! Pat--you never cease to amaze me at your strength and dicipline!! Nice work! As for my weekend, I chose to make one Cycle loop in the morning 13mile loop with some pretty steep long hills (managed 53minutes) worked on increasing cadence and staying in higher and being more efficient. (wrist still hurting to shift and the rough spots are jarring to say the least) averaged 78rpm (increase of 8 rpm for the same route.--cooled down with a 150mile car ride to Visit with the kids (and go Diving) in Puget sound! 5.7.11--two practice dives in the sound (haven't dove cold water in 3 years and it felt good to get wet) forgot how much work it was with 100lbs of gear and the walk to the beach!!--(Thanks CF for getting better prepared);) |
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Well, 8:40 is my running pace. I plan to intersperse walking into the event and hopefully finish sub-9 minute miles ( i.e 3-something). Hard to tell, since this will be my first marathon. It won't happen until Oct, but I have a half coming up next weekend, which will be a good litmus test and the longest I've ever run.
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Jim Colby,
You will do great! looking forward to seeing the results |
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Thanks Tim! The clock will do all of the talking.
[B][U]May 9[/U][/B] [U]At Lunch[/U] Swimming: 15x100 yds, 30 sec RI (Mostly 1:40, a bit slower than that at the beginning and slightly faster than that pace at the end) [U]After Work[/U] 2x through the following circuit: - two minute plank - 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight - 50 side leg raises per leg (while lying on side) with 5# weight on ankle Shoulder Press: 10x45#, 5x95#, 5x120#, 3x135#, 3x150# Stretched My right elbow was kind of sore during the shoulder presses. I think I strained it moving my daughter into her new apt and carrying all of the furniture up 51 steps of winding staircase. Oh, and I don't enjoy those 2 minute plank holds. |
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[quote=Michelle Simpson;933880][B]...[/B]Scaled from 100 because I was teamed with a newbie and we didn't want to scare her away :rofl:
16:58[/quote] Michelle, Awesome!! I love it! Pat, way to go!! [B]PreWOD:[/B] 2/5 of Hammer: 115# Power Cleans, 5 reps 115# Front Squats, 10 reps 115# Push Jerks, 5 reps 20 pull ups [I](Gettin my groove back!)[/I] 23:54 [B]WU:[/B] 2x10 KB swings 1.5 pood 45# Overhead Lunge Knees to Elbows [B]WOD:[/B] 1600m run 3 min rest 1200m run 2 min rest 800m run 1 min rest 400m run 29:49 [I]Not bad since running has become one of my goats. The last 400m run felt surprisingly easier.[/I] |
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[B]5_9_11 monday[/B]
163# today Warmup [B]Snatch[/B] 25kg 30kg 33kg/2 he said I was too slow 36kg/2 good speed under the bar 40 (2) First one fine, missed the catch then I was stopped. He said my shoulders were over the bar & stop that, so messing around w/my setup, then he said I was shooting my hips again. He said I had good speed getting under but losing my back angle. Lesser of two evils, hold my position and go SLOW, go faster I lose my start. 35 for 2 (they were pretty fast and easy) and 40 for 1 and told still flinging it around, 40 is a light weight for me and need to do it right. [B]Pclean[/B] 25kg 30kg/2 35kg 40kg/2 43kg/2 (2) 47kg (3) 52kg [B]Squat[/B] 40kg/3 47kg/3 (3) 51kg/4 (3) 57kg (2) trouble here, my knees still bothering me. |
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05.09.11
Fun Day!! Finally had some good weather here and went out to the dam. Saw some high school sprinters doing uphill sprints on the embankment the other day and figured, "what the heck?" Anyway, I did four yesterday until I was seriously ready to pass out, and some other stuff. See photo. I ran along the right side of the stairs, from the rock pile up to the top, about 75 yards each time. Pretty serious grade. 1/4 mile run with 15 lb. weight vest Stretch 4x75 yard uphill sprints 120 stairs up w/15 lb. weight vest 1/2 mile hike w/ weight vest 120 stairs down, up, then down with weight vest 1/4 mile run with weight vest |
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1 Attachment(s)
here is the photo
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[B]5_10_11 Tuesday[/B]
Still sick, today included syncope, my favorite! 5 pullups (had to stop these were making me dizzy) 50 pushups foam roll & stretch |
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John - Looks like an awesome place to run!! Love the brutality of that incline!! :D
[B]WU:[/B] 200m run Basketball Drills passing the ball dribbling around the court 10 Diamond Pushups 10 Squat Jumps Suicide Drills Lay up practice [I]Reminded me why I was NEVER good at B-ball! [/I] [B]WOD:[/B] Games 11.5 WOD 20 min AMRAP: 5 reps 135# Cleans 10 reps Toes to bar 15 20# Wall Ball Shots 4 rounds + 5 Cleans + 10 T2B + 4 Wall Balls [I]Tried to "choose the wrench" per Claw, but it was the small wrench. Was thinking about going Rx, but was scared. 2 other guys did 135, because I did it! It was the heaviest weight done in the class. It Felt surprisingly easier, though hard. I was glad I was able to do it correct because my elbow didn't bother me. [/I][B]After WOD:[/B] 34 Birthday Burpees (Yay! Burpees!!) |
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wow great work everybody over the last few days.
back at it after a few missed days due to road trip, sickness and anniversary. 8x3 good mornings w/130 lbs 30-25-20-15-10-5 lunge and sit ups w/20 lb dumb bell held on chest. 10:50 hit a small bucket of golf balls on the way home. shoulder felt o.k. as long as i hit the ball properly. as soon as something got out of alignment my should sure let me know it. i should be able to play 9 holes but 18 may be a strech for the better part of the summer. |
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[QUOTE=John Jaeckel;934899]05.09.11
Fun Day!! Finally had some good weather here and went out to the dam. Saw some high school sprinters doing uphill sprints on the embankment the other day and figured, "what the heck?" Anyway, I did four yesterday until I was seriously ready to pass out, and some other stuff. See photo. I ran along the right side of the stairs, from the rock pile up to the top, about 75 yards each time. Pretty serious grade. 1/4 mile run with 15 lb. weight vest Stretch 4x75 yard uphill sprints 120 stairs up w/15 lb. weight vest 1/2 mile hike w/ weight vest 120 stairs down, up, then down with weight vest 1/4 mile run with weight vest[/QUOTE] Great lookin' workout John! Nice work! |
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[B][U]May 10[/U][/B]
[U]Lunch[/U] Ran for 45 minutes on treadmill at 1% grade. Slow 10 minute warm-up walk/jog and 5 minute warm-down walk/jog included in time. Covered 5 miles. Middle two miles at 8:24 min/mile and 8:00 min/mile. Just trying to see how I feel in order to set my pace on Sunday's half marathon. HR hit high 130s at 8 min/mile and low 130s at 8:24 minute/mile. Felt pretty good. Stretched. [U]After Work[/U] Cycled 15 miles (48:12, HR avg. 127 and max 137) OHS: 10x45#, 5x70#, 3x75#, 2x85# DH pull-ups (1 sec pause at bottom): 5-5-12 Stretched |
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5/7 WOD
"Single Mother" Choose a Baby 3 Rounds for Time 400 M run with Baby 40 OH Lunges with Baby 40 V-Twists with Baby 40 Squats with Baby 25:49 with 1 pood kettlebell as Baby. Very slow time, but very heavy Baby. Choose the Wrench. 5/10 WOD Max Chest to Ground Pushups 44 4 Rounds for Time 10 Turkish Get Ups 20 PVC Sit Ups 30 Double Unders 18:46 @ 30# for TGU's. Pushups not my PR, but much fuller ROM than ever before, so I'm happy with this number. TGU's are just slow. 5/11 WOD Tabata Situps: 12 Able to hold 13 through round 5, then to 12. Fran 21-15-9 Thrusters (95#/65#) Pull Ups 9:28 as Rx'd. Wanted to beat 7:00, wasn't going to exceed 10:00 no matter what. Fran is hard. Claw |
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Jim C. - Thanks bro
05.11.11 Wendler 5/3/1, Month 4, Week 1 OHS Day WARM OHS 5x45 Stretch WOD OHS 5x85 5x100 6x115 CASHOUT/ASSISTIVE 15 GHD Situps 20 Presses @ 45 lbs 15 Jump Squats |
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[B][U]May 11[/U][/B]
Ran 3 miles at lunch (warmed-up, 8 min mile for 1.5 miles, then warmed down, HR in mid-upper 130s during 8 min/miles), then Bench Press: 10x135#, 5x205#, 5x230#, 3x255# (slight assist on rep 3). Not very happy with the bench press today. I'm starting to lose some weight and I think that and the distance training is somewhat at odds with strength gains. However, I hope to continue to see strength improvements, but perhaps not as quickly as if I were emphasizing that in my training. |
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[QUOTE=Jim Colby;935605][B][U]May 11[/U][/B]
Ran 3 miles at lunch (warmed-up, 8 min mile for 1.5 miles, then warmed down, HR in mid-upper 130s during 8 min/miles), then Bench Press: 10x135#, 5x205#, 5x230#, 3x255# (slight assist on rep 3). Not very happy with the bench press today. I'm starting to lose some weight and [B]I think that and the distance training is somewhat at odds with strength gains[/B]. However, I hope to continue to see strength improvements, but perhaps not as quickly as if I were emphasizing that in my training.[/QUOTE] Bingo. Still pretty impressive BP work regardless. |
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[B]5-9[/B]
20 min AMRAP 5 pullups 3 rounds no band/3 rounds band chest to bar 10 14# wallball 15 35# kb swings 5 rounds + 22 reps 9 unassisted pull ups the rest band chest to bar. [B]5-10[/B] 8 x 100m sprints 2 35# kb goblet squats after each round 25.2-21.9-21.5-22.2-24.5-24.1-23.8-24.1 I am not a runner...just sayin' [B]5-11[/B] 5 OHS 55# 10 toes to bar 15 20# Dumbbell HPC 20 Double unders 25:04 [B]5-12[/B] 20 min AMRAP 400m run 12 Chest to bar pullups(band) 12 Ring dips (band) 2 rds + 400m run & 14 reps |
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Thanks John. I'm ok with the trade-off. I will sacrifice strength for endurance and weight loss at this point. Almost everything I like to do will benefit from that. All the body weight exercises are getting easier.
[B][U]May 12[/U][/B] Cycled 15 miles (46.51, PR by 37 secs, HR avg 131, max 150), then 4x through the following circuit: - 10 chest-to-ring pull-ups - 10 ring dips - 25 sit-ups - 15 knees to elbows Stretched Wasn't trying to go fast, but I seemed to fly around the loop. |
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[B]JJ[/B] BTW, Like the new AVI
[B]5-13[/B] Crossfit Total Shoulder press 75# PR by 5# Back Squat 165# PR by 5# Dead lift 220# Pr by 10# Great, great way to start the day!! |
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Thx Michelle, not working out at a box anymore, hard to get any action shots. :rofl:
05.13.11 Wendler 5/3/1, Month 4, Week 2 Dead Lift Day WARM DL 5x155 Stretch WOD DL 3x245 3x280 4x315 CASHOUT/ASSISTIVE 15 GHD Situps 15 Back Extensions 5 Pullups w/ #3 band [B](F-6)[/B] (first time I've done pullups in a loooooooong time—WEAK. They have always been a weak point anyway. Ugh. Gotta work them some more. |
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Where does the time go? Always awed at what everyone is doing!
[B]11 May: WOD:[/B] 400m walking linges (in the local Golbo Rec center) 8:54 [I]Tried to out do Pat [URL="http://www.board.crossfit.com/member.php?u=19935"][COLOR=#2f2f4f]Quigley[/COLOR][/URL]'s time BUT[/I] [I]to no avail. Pat, YOU DA MAN! :notworth:(& my quads are on fire to prove that!)[/I] [B]12 May: WU: [/B]400m run 2 basketball court widths high knees Frankenstein Walks Butt kickers Spiderman walks Hip openners 10 push ups with arm raises 5 inchworms [B]WOD: [/B]3 RFT: 100m run 50 Push ups 100m run 50 Sit ups 100m run 50 squats 100m run 20 supermans 27:35 [I]Was the 2nd one done in the class!! (#1 was 25th in the Open!) Running after squatting is still awful!! But I felt great about the WOD!! Can't count us oldsters out yet!! Ha![/I] |
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[B]5_13_11 Friday[/B]
STILL not completely better...bleh. Warmup & just light technique stuff. Warmup Snatch warmup w/ just the guys bar, maybe 10? snatch (again just the bar), every 2 mins for 20 mins. focus on hips down & sweep 4x10x30# BF situps 50 pushups stretch |
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Deb, get better soon! Must be frustrating! William, good work on the 400M lunge walk. John J., your weights seem to be progressing nicely on the wendler program. Nice CFT Michelle!
[B][U]May 13[/U][/B] [U]At Lunch[/U] Swam 3x500 yds (untimed warm-up, 8:58, 8:42 PR by 1 sec) [U]After Work[/U] Ran 3 miles (middle 1.5 at 8 min/mile at 140 HR) Stretched I wasn't trying to swim hard, but just stay loose and focus on kicking properly so I was quite surprised to set a PR (kind of like yesterday on the bike). Easy run today ahead of the half marathon on Sunday. Tried to see how an 8 min/mile pace felt to see if it was something I could maintain for the half. I might try that pace for a while and walk through the water stations which are every 1.5-2 miles. Hope to average below 8:30 or at least break 2 hrs (9 mins/mile). My right knee was kind of sore. Nothing serious, as this pain comes and goes. It should be ok on Sunday I think. You know what its like, somethings always kind of sore for the participants on this thread! |
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great to read what everybody is doing. keep up the good work.
super fun and happy day at the box. crossfit powerlifting total (modified due to my shoulder issues) back squat 360 farmer lift 430 good morning 240 total 1030 lbs:pepper: |
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5/14 WOD
5-10-15-20-25(-30) Double Unders Burpees Power Snatches @75# 24:57 through round of 25. Round of 30 was optional advanced programming and I wimped out. For most of the rounds of 20 and 25, I was doing one power snatch at a time and dropping the bar. Burpees were slow. Double unders OK, but I did not string any of the rounds past 10 together. Augie, Brogre, and Sarah all did the round of 30. Great job! I did NOT have my A-game this morning. I just can't recover from drinking like I used to. (Note I didn't say I can't DRINK like I used to, I just can't RECOVER....) I think I need to be a little more thoughtful about going out for drinks if I intend to do anything productive, including a WOD, the next day. Last week was long and hard but good, just too bad I missed too many WOD's. Claw |
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jim..nothing like being hung over on a saturday morning and walking into the box and reading the white board and thinking to yourself "wow this is really going to suck 'cause i feel like sh*t" and then suffering through a real real nasty wod.
kinda makes it all worth while.:whistlin:not that i would know or anything. just what i have heard. |
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Yeah, I've also "heard" that the morning after is not much fun. Looks like that rumor has been confirmed.
[B][U]May 14[/U][/B] Swam 500 yds. Got kicked out of the good pool at the Y today. The lifeguards moved us all over to the old pool, which is warm like a bathtub. I took that as my cue to cut my workout short today and rest up for tomorrows half marathon. |
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William H. I did the 400m lunge w. Tribal a week or so after I posted the first time and it took me longer than the time I posted on the first try. I must have miscalculated the distance the first time.
Took a week off after the competition. Only did the mobility work during the week. Went to Tribal Fitness today. After extended warm up and light deadlifts and back squats, did the WOD: 4 X 500m Row. Four groups rotated on 3 rowers. So good rest. 1:54, 1:53, 1:54, 1:53. Monday, I'll go back to the Wendler work. Starting 7th cycle. |
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Light workouts last week at the box, Concentrating on my Bike riding endurance training. (did just under 100 miles this week) riding with another much more accomplished rider in preparation for my first distance ride (The Seattle to Portland Double Century)--Still amazed at the power the pros get out of their "twin piston" engines!!
Keep up the good work everyone and looking forward to checking the board regularly!! (leaving Thursday for a weeks vacation") |
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[B][U]May 15[/U][/B]
Half Marathon 1:50.58 (HR avg 152, max 164, 8:28 min/mile pace) Woke up to a torrential downpour this morning and thought, damn do I have to run a half marathon in this? Then I thought, I better haul my butt out of bed and do this or I will have to kick myself off of my Tough Mudder team. The weather eased up, but it was sloppy and wet out there. Anyway, I'm happy with this time, since its the beginning of the season and the first time running this far. I got into a sprinting match at the end with a woman who was sort of running with me all through the race. She got ahead of me and then I passed her with a half mile to go. I sped up, she sped up, I sped up, she sped up. I finally thought ok, we're sprinting to the line and you are going to have to hurt bad to finish ahead of me. Got her by 5 yards. Good thing I set up my IPod play-list to end the race with two Rage Against the Machine songs! |
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Nice work everybody.
:highfive: [B]Jim!![/B] Way to go, I don't think I could EVER run that far. Nice job! [B]5_15_11 Sunday[/B] Warmup: 10 DH PU (not at once) 20 kipping PU (not at once) 20 DU unbroken [B]WOD: [/B]20 Double Unders 5 Kipping Pullups [B]5 rounds, between 8.5-9 minutes?[/B] crap, but GOOD LORD that felt good Looking back thru log for an 'easy' CF workout at home. Who WAS that woman who logged these wods??? One thing about CF you can tell from your log you're improving all the time. (Redshed made the regionals. Yay! The 4-5 coaches, they're all VERY good CFers!! and programmers apparently). Didn't sign up this month, $$ - just as well since I've been sick. Wanting to do something metcon but light, b/c just starting to feel better (yay!), and dont want to interfere w/WL. Pullups how disappointing, the kipping...tougher w/the fat bar I have and 15# heavier. Double unders don't bother my knee (course I only did 20, all unbroken) Gotta get my pull in WL nailed down somehow, I think that's contributing to the knee pain. MUST. GET. PULLUPS. [B]BACK!![/B] feel like such a weakling!:D |
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Jim Colby,
Congratulations, job well done! All that Swimming and CF Met-cons certainly paid of and again prove what we all know is the key to total fitness!! I can relate to the sprint challenge toward the end as I too had a little competitive challenge to keep my head in the game! Looking forward to CF workout tomorrow to keep tracking on both CF, Biking and running! Managed another 12.18 mile training ride today and bettered my last time by nearly 2 minutes (in the pouring rain and headwind) Deb--glad you are feeling better!!--Congratulations to Redshed making the Regionals!! |
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[QUOTE=Jim Colby;936770][B][U]May 15[/U][/B]
Half Marathon 1:50.58 (HR avg 152, max 164, 8:28 min/mile pace) Woke up to a torrential downpour this morning and thought, damn do I have to run a half marathon in this? Then I thought, I better haul my butt out of bed and do this or I will have to kick myself off of my Tough Mudder team. The weather eased up, but it was sloppy and wet out there. Anyway, I'm happy with this time, since its the beginning of the season and the first time running this far. I got into a sprinting match at the end with a woman who was sort of running with me all through the race. She got ahead of me and then I passed her with a half mile to go. I sped up, she sped up, I sped up, she sped up. I finally thought ok, we're sprinting to the line and you are going to have to hurt bad to finish ahead of me. Got her by 5 yards. [B]Good thing I set up my IPod play-list to end the race with two Rage Against the Machine songs![/B][/QUOTE] That is always a good thing. My favorite band for working out. 05.16.11 Wendler 5/3/1, Month 4, Week 2 Bench Press Day WARM BP 5x135 20 Rollovers WOD BP 3x175 3x200 4x225 CASHOUT/ASSISTIVE 15 Dips 15 GHD Situps 10 Pushups (feet raised) :45 Plank |
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Great job Colby!
Lots of impressive work all around these days, keep up the good work everybody. AMRAP 15 5 Squat Cleans (135#/95#) 5 Push Jerks (135#/95#) 10 x 10 M Shuttle Runs (hand must touch the ground on each run) 4 rounds + 5 cleans + 5 push jerks + 5 shuttle runs. I knew 135# would be heavy for me and it was. I considered going lighter but then figured, "choose the wrench." Only able to do one squat clean at a time, and I failed on a few reps even then. Did all 5 push jerks without dropping bar 4 of 5 rounds. The shuttle runs were clearly the active rest; for the most part I just jogged them. Claw |
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Back to work for me after a week of inactive recovery.
Wendler Back Squat: 5X240, 280, 315. Complete as many rounds as possible in five minutes of: 275 pound Deadlift, 3 reps 115 pound Push press, 7 reps 4 rounds even. |
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[B]5_16_11[/B] at home coach is busy repeat of last week
warmup [B]Snatch[/B] 25kg 30kg 32kg/2 36kg (2) 38.5kg (5) [B]powerclean[/B] 30kg/2 35kg 40kg/2 43kg/2 (2) 47kg (3) 52kg (1) backsquat |
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Jim C - KICK@$$!!! :highfive: Sound like my 1st 1/2 marathon, except there was no race at the finish!
Tim - Enjoy your vacation! Claw - How's that Drinking fit in with "Choosing the Wrench"!! :rofl: [B]15 May: WU:[/B] 400m walking with my wife at the local Globo. [B]WOD: [/B]2K row [I](At C2 level 10)[/I] 7:45.6 [I]Tried to focus on keeping consistent pace (1:50ish/500m). Seemed to work![/I] [B]16 May: [/B]For time: 25 Walking lunge steps (each leg) 25 Push ups with hand release 50 Box jumps, 24 inch box 60 Single-unders 20 Handstand Pushups 20 Ab Mat Situps 30 Kettlebell swings, 2 pood 20 Hang squat cleans, 35 pound dumbbells 25 Back extensions 30 Wall ball shots, 20 pound ball 25 Plank Rows, 35# Dumbbells (each arm) :eek: 27:38 [I]Started hanging out enjoying finishing the WOD, THEN I realized I forgot the Back Extensions!!:ranting2:[/I] 32:38 [I]Still, I wasn't the last one done! The instructor told us to rest on top of the boxes! CRAZY!!! AND I was so GLAD I "Chose the Wrench", 2 Pood KBs! I was able to string a couple of 10 2 Pood swing subsets which felt good, but boy are my shoulder & quads feeling it!![/I] |
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William,
Nice work good buddy! That chipper looks wicked!!! 1:50/500m isn't no easy task on level 10 resistance either! Thanks, I am determined to make this vacation count!!! I postponed the Laser eye surgery (so I could be sure to be able to dive some wrecks! It has been really hard not being able to do the regular workouts with the guys/gals down at the box cause my blasted wrist just won't heal fast enough! (I have been focusing on endurance/bike and core work) 5.16.11 AMRAP-10minutes 15-box jumps 20" 15-sit-ups 10-pull ups (5-rounds) |
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great work over the past couple of days everyone.
tonite 12x2 hi pin zerker squat 185 31 saftey bar step ups 16" box with 150 lbs. my coach wanted me work my form rather than time. my are my butt cheeks sore now. |
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