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nice jerk PR, [B]Jim!![/B]

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Congrats Deb I will wait for the Vid
Nice Pr Claw!

9/23 2x12 box squat 6x2 @ 165 6x2@ 185
7x3 rack pulls 3x3 @ 225 4x3 @ 275
front squat 2x4 @135

WOD
40 push pres @75
30 24" BJ
20 pullup
10 115# atlas stone

9/25
AMRAP 5:00
10 pushup
15 GHD situps
20 squats
Immediately
AMRAP 5:00
TGU @ 26#
Total all movements 166
m/56/180

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9/26
EMOM 15:00 power snatch @ 75
Snatch Ladder 1 the first 2 the second 3 the third and so on when you break outside :60 fall back by 5
I broke out at 11 rounds

9/27
AMRAP 20:00
30 24" BJ
20 75# pushpress
25 pullup
3 rounds 18 BJ

m/56/180

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Congrats Deb on the competition!

Claw - Way to go on the PR!!

John B - Awesome AMRAPS!

[B]9/23[/B]

12 Min AMRAP:
1 Pood TGU

22 (11 on each side)

[I]Attempted 2 Pood :yikes: Not there yet!![/I]

[B]9/26

No Instructor again! :yikes:[/B]

30 KB SDLHP (2 Pood)
30 KBS (2 Pood)
30 Hand-release push-ups
30 Thrusters (45#)
30 KB Goblet Squats (2 Pood)
30 Burpees (Yay! Burpees!)

16:16 [I]Wasn't the last, even though I started the clock![/I]

[B]9/27[/B]

3-3-3-3-3 Split Jerks 95#-125#-145#-165#(f)-155#(2)
[I]Cleaning the bar up is a REAL goat! Getting more confident with 135# (& 145#). 165# is a psychlogical barrier![/I]

THEN

12 Min AMRAP:

3 Clean & Jerks (@ 75% 3 Split Jerk max, 110#)
6 Dead Lifts (same weight)
9 Head to Bar Burpees (Yay! Burpees!)

4 rounds + 3 C&J + 6 Dead Lifts

[I]Tomorrow, we get to build our new Pull Up Bars!! :pepper:[/I]

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last nite

L sits for time. my shoulder did not like them during warm ups, max rep pistols which i am still using a box to sit on so i sucked at them.

then handstand walk, rope climb no feet, ring dips all of which i could not do due to shoulder issues.

i stood around a bit feeling like a 3rd person on a date, looked out side and saw it was not raining. went for a 2 k.m. run. was soaked by the time i got back to the box as it started tropical monsooning again at about the 1 k.m. mark.

just kinda like the way my day went.:)

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Bench press day: 5X225, 3X255,1X275 (should have taken advantage of the spot from the coach and done more reps on the last).
Bent Rows: 5X225,235,245.

WOD: 5RFT:
18 Hang squat clean 95#
18 Pull ups
10 Power cleans 135#
10 HSPU.

Scale: did half the reps: 15:18.

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Bent over rows @ 225 235 245 Pat Dude your a beast !!

9/28
WOD 3 rounds
400m run
30 GHD situps
100m 95# farmers carry
20 good mornings @ 95
19:50

m/56/180

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Quick one today: Core routine and 75 kettlebell swings with 64 lbs (50 reps and 25 reps)

30 minutes of rowing.

Finally feel fully recovered from Saturday's Santiago.

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Cliff - Sorry your shoulder ccaused you to miss out on the shoulder stuff. At least you were able to do something else!

Pat - Ditto to what John B said!!

John - Was the Farmer's carry 95# in EACH hand?!? I've found balancing those bad boys are the worst!

[B]WU:[/B]
Helped assemble the new Rogue Pull Up system!! Can't wait till it gets attached to the Box floor!!

[B]WOD:[/B]
21-18-15-12-9-6-3 reps

95# thrusters
Abmat Sit Ups
GHD Back Extensions

14:43

[I]Good WOD!![/I]

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Day 24 of Burpee Challenge!

Deficit Deadlift 8×3- Use a higher deficit than last time. Re-set at the bottom each lift.
then NFT:
*
Superman to hollow rolls 1x 25
Eccentric Deadlifts 5×5
Partner Glute Ham Raises with a :03 eccentric phase 5×5
*
I did the deficit and eccentric DL @155#. I am learning these lifts as we go and am happy not pushing the weight too much. Felt my form was good. New coach at the box, chris, who was very helpful. Showed us a hamstring stretch and how much easier it was to get down into the beginning position of the DL after loosening up those muscles.

Off to NYC for some R&R. May not do much more than burpees for a few days but will try to visit a box....if only for the tee shirt.

Bill: nice WOD indeed and great time!

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Hello everyone,

I hope this can help someone.

For the last couple of weeks my joints have been clicking and poping and hurting. During Monday's WOD I realized that I had stopped taking my fish oil (again). So, I started again Monday and Tuesday my joints were about 90% better. I have taken my fish oil daily since and I have had a pretty good week. I take a lot based on the old recommendations of Rob Wolf's Fish Oil Calculator (no longer available, replaced by this info WFS: [url]http://whole9life.com/fish-oil-faq/[/url] ) This happened to me before, where taking fish oil made a big difference within a day. FWIW and YMMV.

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[QUOTE=William Hoogsteden;985589]Valarie - Glad to see you back! Been thinking about you (especially during my headstand to "frog" & back attempts!) Awesome job![/quote]

Thanks! Been here .. just not posting. Crazy busy of late, but it doesnt keep me from my box. In the 4+ months since I started CF, Ive missed one training day. Yea .. Im dedicated!

:pepper:

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9/29 WOD
”Grace”
30 Ground to Overheads for time (135#/95#)

Holy crap, this Crossfit stuff really works! Grace is a WOD I have been dreading. I was uncertain if doing it as Rx’d was possible for me. On the other hand, I have done more than 135# as a clean and jerk, so I rationalized that I could do it, but it would take some time. My goal was to do it in less than 15 minutes.

The first time I did Grace was about two years ago, when I did it at 95# in 8:42. The next time was in March, 2010 for the Grace challenge trials, 7:45 at 105# with full squat cleans. The most recent time was in May, 2010 for the Grace challenge finals, 6:23 at 105# with full squat cleans.

7:09 as Rx’d! :pepper:

We did not do full squat cleans, which saved some time, but I was up 30# over last time! Over the last week or so I have finally been getting enough sleep and have been eating clean, all of which I’m sure contributed to score I am totally proud of.

Christina also took Grace on as Rx’d, and put up an awesome performance!

Claw

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[QUOTE=Bill Houghton;990567]Hello everyone,

I hope this can help someone.

For the last couple of weeks my joints have been clicking and poping and hurting. During Monday's WOD I realized that I had stopped taking my fish oil (again). So, I started again Monday and Tuesday my joints were about 90% better. I have taken my fish oil daily since and I have had a pretty good week. I take a lot based on the old recommendations of Rob Wolf's Fish Oil Calculator (no longer available, replaced by this info WFS: [url]http://whole9life.com/fish-oil-faq/[/url] ) This happened to me before, where taking fish oil made a big difference within a day. FWIW and YMMV.[/QUOTE]

I second this. I am taking between 3-4 grams of Omega3's daily. I get mine at Costco and take between 10-12 pills...that's about 3600mg of epa, dha and other 3's.

A month ago, when I loaded up on fish oil pills at Costco (they were having a sale, $5/bottle of 400) I also bought a Costco supply of generic Alleve. Almost through my first bottle of fish oil, haven't opened the Naprosyn. Last night, after a hard deadlift session, I took a naprosyn....rare event where previously it was 2-4 a day.

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You guysre like a bunch of energizer bunnies. And nothing but PRs for the Claw lately... nice work!!

[B]9_29_11 Thursday[/B]
Ugh legs sore from pulls the other day/weather system, dog kept me up ALL night afraid of storms.

Warmup (he said, no I should NOT use the C2 to warmup)

[B]Power Clean from Hang Above Knee[/B]
35kg/4 (2)
42kg/4 (2)
looking for speed here. Told me, when you do these right its breathe at the top, THEN hang and explode. So far, so good.

[B]Snatch[/B]
25kg/3
30kg/3
35kg/3 (4)
Something felt off, I didn't have any misses and I could feel my leg pull distinctly but it felt like off the floor was too slow or something. Coach said, NO! - not for me; my height and leverage need to be PATIENT off the floor. Again told me just do what he says, he's coaching/programming for my weakness et al. He's the schools strength & conditioning coach, so he was coaching the basketball team, and Rito told me I wasn't getting my hips thru, so even tho pulling the bar in it felt forward to catch.

[B]Snatch Pull + Snatch[/B]
35kg/2+1 (3)
Damn, Im assuming Nick programmed this on purpose.
This combo fixed the whole thing w/the 2nd pull and hips thru. Much better and wow!

[B]Backsquat[/B]
35kg/5
45kg/3
55kg/3 (3)
These weren't that great at 55, not much of a bounce. I think just tired.
[B]
Snatch Push Press[/B]
30kg/4
35kg/3 (4)
no big, told me dont point my elbows back, and again, speed.

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Valarie - I know what you mean about being busy!!

Deb - Ditto on the Claw's PR's (Way to Go, Jim!!)

[B]WU:[/B]
400m run

2 x 10
-Push Ups
-Squats
-GHD situps
-20# Wall Balls

10 PVC pass throughs

[B]WOD:[/B]
1-1-1-1-1-1-1 Thrusters
125-135-155-165(f)-160-165(f)-155(f)-135

[I]These were Thrusters from the floor, i.e. we had to Clean them! (This week has had A LOT of Cleans!) That was the limiting factor. While I didn't set a Thruster PR, I WAS able to Clean 160#!! :kicking0:
I had been having a mental block about Cleaning above 155! I need to work on speed & position Like Deb says & the weight will come!
The good thing is that Thrusting 160 felt easy! PRs to come!! ;)[/I]

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Classic back workout: 4 sets of machine reps with 4 45 lb plates; 4 sets of bent over dumbbell rows 10 reps at 100 lbs; 4 sets of close grip pull downs at 240 lbs x 6 reps; 4 sets of cable reverse flys.

WOD: Snatch 1-1-1-1-1-1-1[/B][/U]:

This was the second time I've tried the snatch and with no instruction. It was absolutely stupid to try to go heavy. 65-95-100-105-110-115 (failed and re-injured my elbow. AGAIN!)-95-95.

Will not do this again until I learn how to snatch properly. Need to join a box.

Biceps workout, trying to force blood back into the elbow area.

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yesterday

deadlift with 2 20lb chains draped over bar

285-325-scratch 385

on the up side however i was able to bring my lifting belt in another notch. thats 3 notchs in 3 months. maybe i will be able to buy that new speedo for our week in mexico in january after all. :rofl: just kidding

then 20 min amrap

4 20 lb dbell shoulder press
8 12 kg kb swings
16 green banded good mornings

17 2/3 rounds

today

pack 12,000 feet of drywall (about 18,000 lbs) myself and 2 other 25 & 30 year old guys

then at the gym

lined up both the prowler and a 300 lb tire. 400 m distance. time ended when both tire (flipped not rolled )and prowler crossed the finish line.

20:08

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[QUOTE]This was the second time I've tried the snatch and with no instruction. It was absolutely stupid to try to go heavy. 65-95-100-105-110-115 (failed and re-injured my elbow. AGAIN!)-95-95.

Will not do this again until I learn how to snatch properly. Need to join a box.[/QUOTE]

sorry to hear that, you hurt it in the catch?? Maybe find a box giving an oly cert. or take some lessons w/an oly coach?
(My coach has been hollering at me, not to look at others, not to read about it, just do what he says, otherwise i incorporate stuff thats not good for my leverages and he spends weeks programming to correct and Im finally starting to understand that.).

So take this w/a grain of salt from slowest snatch in the world :rolleyes:: you might try them from the hang, or off blocks. Off the floor/1st pull is just pulling your knees back, till you look like a female cat in heat (sorry for the weird description but yes, really! you'll feel ham tension & need a BIG back arch chest up) and the bar is close to you; from that hang, extend HIPS UP and finish; your arms don't DO anything they just hang loose till catch, your lats is what keeps the bar into you. And for elbows, you dont want to grip the bar w/elbows facing behind you. they need to face OUT, it makes getting under/the turnover much easier.

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Thanks Deb. I'll try again when I stop whimpering from the pain.

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Jim,great Grace time. Sometime this coming month several of the boxes are getting together for the annual Barbells for Boobs.

Strength: DL: 5X370, 3X 420, 1X470. This just goes so much easier when I get the form right! DUH!

WOD
AMRAP
Box jumps
400 m run
Kb swings 1 pd.
400 m run
Double unders

Scale: row,box step ups,singles.

13:30, 195 reps.

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Visiting NYC and tried out Crossfit NYC. Had the pleasure of joining in a friendly Filthy Fifty. Rx'd it spare 20" box jumps. Time: 39:58. Under 40:kicking0:

Good news is I missed yesterday's Burpee challenge so got 25 and 26 out of the way.

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[QUOTE=Bill Houghton;990567]Hello everyone,

I hope this can help someone.

For the last couple of weeks my joints have been clicking and poping and hurting. During Monday's WOD I realized that I had stopped taking my fish oil (again). So, I started again Monday and Tuesday my joints were about 90% better. I have taken my fish oil daily since and I have had a pretty good week. I take a lot based on the old recommendations of Rob Wolf's Fish Oil Calculator (no longer available, replaced by this info WFS: [url]http://whole9life.com/fish-oil-faq/[/url] ) This happened to me before, where taking fish oil made a big difference within a day. FWIW and YMMV.[/QUOTE]

I've noticed that everytime I stop taking mine I have way more heat and achiness in my hip flexors. Just took mine not 5 minutes ago. I agree with you completely.

I'm still busting my butt, just not as much time to post it.

Today was "Joshie". Joshie was my first official CF WOD after fundamentals. I didn't even do snatches. I did OHS with an 11# trainer bar.

Today:
21 20# snatches right arm
21 blue band assisted strict pull-ups
21 20# snatches left arm
21 blue band assisted strict pull-ups.
3 rounds for time: 25:34

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9/30 WOD

10 Minutes to Complete:
1200 M Run
AMREP In remainder of time
Thrusters (95#/65#)

37 thrusters as Rx'd. Came in at noon today, and what a difference being wide awake, warm, and a little caffeinated makes! Lots of pre-WOD mobility with Malzone helped a lot too. It was fun seeing other people's numbers from 6 and 7 am and having something to shoot for. Went totally easy on the run (5:50) and then aimed for 5 thrusters, very short rest, repeat. Went like that for 4 rounds, then to 4, then 3 or 2 thrusters for the remaining time. Worked with Travis (who scorched the run) and Toner. Great WOD!

Claw

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4 mile run. Around 28 minutes.

Core routine.

Invited to do a 10k mudder this weekend. Hope my arm heals in time to do it. Don't think so.

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Finally got under the bar today - back squats. 5-5-5-5 It has been weeks.

No PR's, not even close. I am fixing my broken squat again (this appears to be perpetual) so it just felt good to get under the bar, get below parallel, and lift some weight. Last set 175 lbs.

Gradually getting the garage set back up. Feels great to be back at it.

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Welcome back Bill. You're probably stronger due to the time off.

Today's challenge: a workout that doesn't aggravate my inflamed elbow. Getting cortisone shot Monday afternoon.

Success: Alternating sets of 5 reps: squat and bench.

3 sets of OHS and flat bench: 75/195; 95/195; 105/195

3 sets of front squats and incline bench: 135/175; 155/175; 175/175

3 sets of back squats and decline bench: 205/185; 215/185; 225/185.

Core routine.

Felt strong and had a lot in the tank at the end. Elbow doesn't hurt more than it did. Success!

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[B]10_1_11 Saturday[/B]
Warmup

[B]GPP

Hypers[/B] hypers at home, housemate said it was hurting him to hold me down. Said, 'damn! your legs are all hard and muscley!' Geez. I am doing hypers.
0/8 (2)
25#/4 (3)
[B]
Powerclean[/B]
30kg/3
40kg/6 (6, really??!)
45kg/3
50kg/1 (3)

[B]Clean Pull[/B]
55kg/3 (2)
60kg/2 (3)

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10/1 WOD

Helen+1 (4 rounds of Helen)
4 rounds for time
400 M run
21 kettlebell swings (1.5/1 pood)
12 pull ups

17:32 as Rx'd. Long and slow. First round kb swings unbroken, then two rounds broken in two, last round 11, 6, 2, 2. Pull ups 6, 6, then 4, 4, 2, 2, then 4, 2, 2, 1, 1. My 3 round split was about 12:50, well off my best Helen time. First time with Zach coaching, nice. Then an hour of mobility with Baker, a good call.

Claw

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William The farmers carry was @ 45# each arm

10/1
max bench 215 235 275
max DL 385 405 415 PR

WOD 7:00 max rounds
40 35# KB each arm push press
30 20" BJ
20 Pullup
10 shoulder 115# Atlas stone
116 reps

we had a Gym challange today with some people from CrossFit Crown Point in for a visit a a few other people also, made for a fun Morning, I got a big Kick out of the gym owner calling the above WOD John Scumbag Burch WOD.
I was by far the oldest guy in the event I have found that Iam able to bring a little extra when its a larger group, I think because I dont like to fail in front of a larger group, who knows? I must say I am thankful to be part of such a great group of people at the gym where we train

m/56/180

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Everyone's been doing some great work! Keep it up.

[B][U]Weds, Sept. 21[/U][/B]
Off

[B][U]Thurs, Sept 22[/U][/B]
Ran hilly 4.5 miles (untimed, late at night in dark)

[U][B]Fri, Sept 23[/B][/U]
Traveled to Wyoming to see my son at school and watch the Wyoming/Nebraska football game.

[U][B]Sat, Sept. 24[/B][/U]
Ran 7 miles at 7200 ft in Wyoming (~1 hour)

[U][B]Sun, Sept.25[/B][/U]
Traveled home to NJ, so day off

[U][B]Mon. Sept. 26[/B][/U]
Ran hilly 4.5 miles (untimed, since late at night in the dark)

[U][B]Tuesday, Sept. 27[/B][/U]
Off due to work

[U][B]Wednesday, Sept. 28[/B][/U]
Ran hilly 2.6 miles, untimed

[B][U]Thurs, Sept. 29[/U][/B]
Off due to work

[B][U]Fri, Sept. 30[/U][/B]
Ran 4.5 mile hill route again, untimed again

[B][U]Sat. Oct. 1[/U][/B]
Swam 2x500M (about 10 mins/500, not too fast)

Very busy at work these days, so just trying to get some running in before the marathon on Oct. 16th in Toronto. Long run day tomorrow. Back to regular crossfit/ski prep after the marathon. Can't wait to hit the weights again!

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[B]10_2_11 Sunday[/B]
rainy, cool. Shoulders hurting, take it easy kinda day.

warmup

Walk 2 miles
Bench
45#/10
75#/3
85#/3
95#/3
105#/3
110#/2
115#
105#/2 (3)

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Deb Was that the Janitor who was holding your legs ?

10/02
jumprope

WOD 10:00 Cindy 9 rounds

m/56/180

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Mianus River Gorge: 4 mile trail run. 47 min. Very tough, hilly, muddy, slippery run.

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3 rounds, didn't keep time.

10 min on stepper
25 squats to med ball

Long rest between last stepper and squats.

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"Carse"

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

Modified this to save my elbow. Instead of cleans, did thrusters. Otherwise, as Rxed. 42 min.

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Didn't check my calander for the next PL competition. Next week is my download and this week should have been a heavy week following a down load week. So I am modifying by taking a week of heavy lifts at 65, 75, and 85% of the new 90%. Doing 3 reps instead of 5 for all lifts: Back Squat: 3X240,285, 345.

WOD: Pull up Progressions and OHP for 3X3.
OHP: 135, 155, 185.

3 Rounds times separately:
5 tire flips, 20 hammer strokes on tire, 200m run.
3:45, 3:50, 3:21. Fun workout.

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10/3 WOD

Baseline:
500 M Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Followed by:
Back Squats
5-5-5-5-5

Baseline 4:24
Backsquat 135-165-185-205-225

Baseline has trended between 4:08 and 4:38 (not counting my sign up time of 5:08), and I am still wanting to get sub 4:00. I had a couple short breaks on squats, sit ups are still slow, and I took a break after 10 push ups. Not sure all that amounted to 24 seconds, however. Still think if I did this in the afternoon I would shave some seconds off.

Pleased with backsquat, pretty sure 225# is a 5-rep PR.

Claw

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5 rounds

5 HSPU (2-45# plates and an abmat for a target)
10 Pull-ups (blue band)
15 Walking lunges

11:23

1000 M cool down row (5:10)

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10/03
wu jumprope

strenght
max Green band back squat
5@ 135 and 185 1@ 280 and 300
5x10 good mornings light to heavy 0ne set each @
95/115/125/135/145
25 GHD situps

WOD 4 rounds
500m row
7 power cleans @ 135
12:41

WOD #2
4 rounds
20 pushup
12 pullup
12 walking lunge with 35# KB each hand
run 200m
13:20

m/56/180