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great work every one once again. thanks for posting the vids deb. great job....
power lifting total bs 290-345-365 (s) bench 135-150-165 (shoulder felt good could have added a bit more) dl 345-355-365 total 875 which is 20 lbs under my last total. we did deliver about 18,000 lbs of drywall today however. thats my story and i am sticking to it :pepper: |
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Yesterday: 4 mile run: 32 min.
Today: rest day. |
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Can I take a rain check Deb....gonna be on a little vacation. Will be certain to post if I make it to a box at my remote location.
Amrap 15 mins: 1 Power Snatch 95/65 3 OHS 5 Box Jump 24/30″ I did the girl's weight (and proud of it!) 17 reps. First time with the Power Snatch and not certain I have done this much with an overhead squat before. I was actually tagged in a video...here is a link so you guys can critique. [url]http://www.facebook.com/pages/Alpine-CrossFit/144856458893394[/url] (I'm DrDave) |
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10/17 WOD
3 x AMREP Chin Ups (Dead hang) 3 Min Rest in between sets 3x AMREP Ring Dips (Strict, no kip) 3 Min Rest in between sets 3 x AMREP Pull Ups (Dead Hang) 3 Min Rest in between sets Chin ups: 9, 8, 5 Ring dips: 15, 9, 7 (15 straight ring dips is a PR) Pull ups: 4, 4, 3 (arms toast by this point) Total: 64 Very casual WOD, nice way to start the week. Claw |
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Appalachian Trail is a great place, did a couple of stretches in middle Pennsylvania. Can't wait to get back to it.
Saturday Aikido Sunday playing around in Rainbow valley in the Australian Outback. Monday shoulder press, push press kind of playing shoulder didn't feel like I should go for it. Tue 15 minute Cindy 7 or 8 rounds need to do a score keeping system. Usually use the triceps pull down and keep moving it down as the rounds progress, someone using it today. |
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1 Attachment(s)
[QUOTE]Can I take a rain check Deb....gonna be on a little vacation. Will be certain to post if I make it to a box at my remote location.
[/QUOTE] a rain check??!! No, REALLY?? haha. Nice vid, OHS is tough! I couldnt do that with an empty bar in Feb., I guess Ive really improved. Pix of the meet girls, its hysterical...the girl to my right and I are the only 75s. I didn't meet any ladies in their 50s either. The girls were around 25yo, except the other tall girl, she was 41 (she got best lifter, told me 4 years ago she opened with MY openers). Nick says in WL years Im not even 1yo dont worry.... Turns out they were all lifting for a while, years some of them. I would've thought they'd be stronger?? I wonder what is normal strength. That's Pete in the middle, he's getting his lifters trophy, he's soooo nice and a great coach too. I have pulls tonite, no coach - I really hope G shows up, my coach allows me to emulate his pulls, so if he's there Ill ask Mr. G to show me!! |
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[B]10_18_11 Tuesday[/B]
Coachless, light night anyway Warmup Lacrosse team was in and all over the place. I shared a bar and platform with Danica; just - WOW. Sooooo awesome!! She snatched perfectly to almost 200#. Pete Roselli was there, <3, they're BOTH so nice, not conceited and I never feel like pondscum around them, haha. [I]I forgot to eat my half PB sandwich snack at 3, I had trouble eating today![/I] [B] Power Clean[/B] 35kg/4 40kg/4 45kg/2 (2) [B] Clean & Jerk[/B] 35kg/1+2 40kg/1+2 43kg/2+1 (2) 45kg/1+1 (2) (the program said 54kg, but Danica said an 11kg jump was too much and probably a typo) [B] Clean Pull[/B] 55kg/3 (4) [B]Clean Liftoff[/B] 60kg/2 65kg/2 (2) [B]Snatch Press + OHS[/B] 35kg/3+1 (3) Nothing earthshattering. Everything was pretty good, hit my knee with a clean, and had one catch where I realized, when my bar is out little and rack is not a good one, forward a little? THATs a big factor in getting up, makes me crumple forward (but I did make all the cleans, they were light). I had a some real nice ones too, Pete said. Got pulled aside for a chat with a racquetball player on my way out. Hope that's not going to go the janitor route. :rolleyes: |
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10/12
shoulder press 3@95 1@135 1@155 F@165 8x3 Bench press 3@135 7x3 @165 WOD 6 rounds 3 20" BJ w/ 25# KB each hand push prowler 70yard and baxk @ 135 11:00 10/17 DL 6@135 2@225 1@315 365 385 F @405 5x8 Good Mornings 2x8@95 3x8@115 walking lunge 10 steps @95 115 125 4x1:00 KB swings 1:00 @35 1:00@44 2x1:00@52 WOD run 100m 2 back squat increase 10# each round starting @ 155 m/57/180 |
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3 sets of 10: bench @ 195; dead hang pull ups; back squats @ 205.
3 sets of 10: incline bench @ 165; dead hang pull ups; front squats @ 155 3 sets of 10: decline bench @ 155; dead hang pull ups; OHS @ 95. |
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10/18
WOD 1:00 each station for 3 rounds row push press @ 95 jumprope weighted situps 25# K2E rest as needed Deb keep the two of them away from each other, We don't need to hear of someone getting beaten with a mop or broom or the other guy getting smacked around with a gym bag! m/57/180 |
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3 RFT
Run 200 M 20 (jumping) pull-ups Run 200 M 20 push-ups Run 200 M 20 sit-ups (abmat) Run 200M 20 Squats (to med ball target) 42:49 Argh! This was Rx 5 rounds. Push-ups went from strict to knees (arghh!). Keep on keeping on. All my runs are hills, I live on one. |
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[QUOTE=Pat Quigley;995894]... BS and DL were pr's. Total for the day was 930...Happily, I experiences very little knee pain. The exercises that the sports medicine doc gave straightened out the knee cap tracking problem almost immediately.[/QUOTE] Pat-Awesome!! I wanna be [B]you[/B] when I grow up!!
[QUOTE=Deb Borbone;996083]...Can you take a dog on the Appalachian Trail? I've never been on it, Worthington State Forest is over the ridge in my yard, AT is 5 min from my house. I would go, could get anyone to go with me.[/QUOTE] Deb - last time I was on the AT was '79! You could have dogs on it back then! [QUOTE=Peter Queen;996126]Okay so my past weekend adventure during the Spartan Race was great. My daughter and I finished it and we had a great time. The majority of the course and challenges took place way back in the deep woods. l I kept hearing the sounds of sirens as the medical ATVs were cruising around picking up those that had fell victim to their injuries. There were a lot of steep muddy slippery hills, obstacles, mud pits, muddy lake beds and deep slippery muddy streams to cross. And of course, you guessed it, lots and lots of mud. But it was all good and the proceeds went to Breast Cancer.[/QUOTE] Peter - Your daughter & you look like you had an AWESOME time!! Congrats!! [QUOTE=Cliff Miller;996270]...power lifting total... bs 290-345-365 (s) bench 135-150-165 (shoulder felt good could have added a bit more) dl 345-355-365 total 875 which is 20 lbs under my last total. we did deliver about 18,000 lbs of drywall today however. thats my story and i am sticking to it :pepper:[/QUOTE] Awesome Cliff! [QUOTE=David Cahn;996309]...I did the girl's weight (and proud of it!) 17 reps. First time with the Power Snatch and not certain I have done this much with an overhead squat before. I was actually tagged in a video...here is a link so you guys can critique. [url]http://www.facebook.com/pages/Alpine-CrossFit/144856458893394[/url] (I'm DrDave)[/QUOTE] Dave, Great Job. Your form looks good to me!! [B]WU:[/B] 40 ft Lateral Stretches Inch Worms Some Hollow rock Holds then roll into Supermans and back. [B]WOD:[/B] 1-1-1-1-1-1-1 Dead lift 315-335-355(f)-345-350(f) [I]Kind of disappointed, this was kind of rushed. I was able to move the 355 & the 350 & I think I might have done better on 2nd attempts. SO wanted to pull a PR on the DL today! :mad: BUT I redid 345#.[/I] [B]Then[/B] 3 RFT: 10 Burpee (Yay! Burpees!) Pull Ups 10 Inverted Burpees (Yay! Burpees!) 10 24" Burpee (Yay! Burpees!) Box Jumps 18:15 [I]Inverted Burpees (Yay! Burpees!) were the worst! They took FOREVER![/I] |
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[B]Thanks for the tap on FB John B.![/B]
Hi Gang, It's been crazy busy for me lately but I'm still going strong. Had to have a cardiac stress test and an echocardiogram yesterday. No other symptoms than heavy breathing and burning in my stomach during extreme exertion. I have about decided I just need someone else to scream "SUCK IT UP BUTTERCUP!" besides me saying it in my mind. Workouts have been average to say the least since I dailed it back a bit pending the test. Today: 200m run 7 mu progressions 200m run 7 box HSPU's 200m run 30 second hanging knee tucks 200m run 20 one legged squats (back foot on box) 4 rounds 42:24 Going to read and see what everyone has been up to. And any advice on pushing this threshold would be appreciated. |
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Hi Michelle,
"No other symptoms than heavy breathing and burning in my stomach during extreme exertion. I have about decided I just need someone else to scream "SUCK IT UP BUTTERCUP!" besides me saying it in my mind." Well I'm glad it wasn't anything else more serious. I've been down that road and it's not to be taken lightly. You could "SUCK IT UP...)" to a certain point, however truth is that it can lead to more complex condition(s). So good for you for taking care of that and for whipping the WOD! W |
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[B]Michelle[/B] the peace of mind is worth it. When i had it the people doing the Echo told me they LOVE to do on people who take care of themselves, who have a big strong heart. :p
For the record I messed up, supposed to do 4x, 48, 50 c&j last nite. :( and the AT - its raining now, wonder what that does to the leaves? JB they wont fight with each other never seen the janitor again, maybe Nick said something. I dont say anything to anyone anymore, this guy kinda creeping on my WL. He plays racquetball and rides a bike in the OTHER SIDE. My housemate said, dont overreact. Just be friendly. Ok. |
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For the record: Dogs are allowed on the AT and I've seen many of them. If youre camping out however, very little worse than a wet smelly dog in your tent or leanto. Was very slippery out there last week going up 9and especially down) steep rocky mountain areas.
Warm up: 1 mile run and core routine. WOD:4 rounds: Run 1/2 mile(6 min./mile pace); 20 Kettlebell swings (2poods); 20 double unders. Finally starting to get the double unders. Felt it today! |
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Thanks all for the comments. I figured that at least I was able to get to the point of the burning sensation while on the treadmill so at least the EKG didn't show anything abnormal and I was relieved. Still waiting on the echo.
Today: Great snatch warmup/skill work. 3 rds for time: 17:06 10 OHS 65# 40 DU's (single single double) The DU's really tried to kill me this morning but I pushed through the burning sensation for quite a while to finish which was huge. The trainer is a medic so I figured she could handle it if need be :) |
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[QUOTE=Michelle Simpson;996603]...No other symptoms than heavy breathing and burning in my stomach during extreme exertion...[/QUOTE]
Michelle - Sounds like the reverse of what I get, burning in my stomach agonizing over a WOD & [I][B]EXTREMELY[/B][/I] heavy breathing afterwards! (Don't think that helps you much!) Glad your tests went well and that you're posting again!! [B]WU:[/B] Some Pull Up practice 2 rounds: 5 Pull Ups [I]Did both rounds straight through![/I] 10 Push Ups 15 Walking Lunges 10 hip openers 10 Hip closers [B]WOD:[/B] 3RFT: 800m Row 50 Back Extensions 50 AbMat Sit Ups 24:43 [I]Was the 1st one in the class finished! Oldest and 1st!! :pepper: Focusing on rowing form helped as well as doing the back extensions in set of 10 with a short break. BTW this is post 269 for me on this board, my old Scout troop number!![/I] |
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contgrats william. old guys do rock.....and we all just keep on proving that day in and day out.
yesterday 5x8 good morning 135 5x20 green band standing good mornings 5000 m row. 22:08 tuesday 10 minute amrap 7 ring rows 7 25 lb per side dbell press 7 135 lb front squat 8 rounds |
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At the box I attend our 100m course is down the street in a cul de sac and totally dark once it gets close to the time change. So our trainer changed the 5:30am class to 15 x 50 yard hill repeats this morning.
6.4 was fastest 7.9 was the slowest Not a bad way to start a chilly morning in the south. |
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10/20 WOD
1 Round for Time: 1,000 M Row Then 30-20-10 Box Jumps (24″/20″) Burpees Then 100 Double Unders 16:46. James and Mike Mac pulled ahead on the row and got even farther ahead on the burpees. I was able to "claw" my way back on double unders, however, and finished second, only 9 seconds off the pace. Fun WOD, good to blow out the lungs. Krista did an amazing job of struggling through 100 double unders (and throwing in about 500 single unders to keep her rhythm) and succeeding. Awesome mental toughness! Claw |
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Took my first yoga class. Liked it!
4 rounds: 20 pushups on 4 medicine balls; 50 bicycle crunches. |
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Great job guys!! Yay! Burpees! Claw!! :D
[B]WU:[/B] 300m run B-Ball court width- High Knees Butt kickers Frankenstein Walks Front-Back-Front Walks Spiderman Crawl 10 Push Ups raising one arm up after each one. Inch Worms (2 Push Ups) 4 Squat Holds [B]WOD:[/B] 20 min AMRAP 2 Muscle Ups [I](From Knees)[/I] 4 HSPUs [I](Belly Facing Wall)[/I] 8 Kettle Bell Swings (2 Pood) [I](Chose the Wrench, Claw!! ;) )[/I] 10 rounds + 2 Muscle Ups [I]First time in FOREVER doing MUs!! Tougher on the new Pull Up rig, since it's not that high! Tried to do them with [URL="http://journal.crossfit.com/2011/10/tuckercoachmu.tpl"]Tucker's suggestions[/URL] in the CF Journal. [/I] 18 GHD Raises [I](Ouch!)[/I] |
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[B]10_20_11 Thursday[/B]
no real warmup, coach showed up but was busy in the beginning with a prospective, student I guess. [B]GPP[/B] Row 500!!! *it was fun, not even balls to the wall and WELL under 2 min. 25/26 spm, last 80m sucked - Yay!!! 5 rounds side lunge w/ball wood choppers w/ball russian twist w/ball saw a guy rowing, incorrectly, he was doing a long piece. Not bad for somebody using their upper body almost exclusively. They made fun of me for going to the "other side" to see what he rowed. "we're not interested in that side, only in here." tough crowd tonite!! [B] Power Clean + Power Jerk + OHS[/B] 25kg/2+1+1 30kg/2+1+1 35kg/2+1+1 42kg/2+1+1 (3) [B]Clean Pull Off Boxes[/B] 50kg/4 55kg/2 (3) [B]Snatch Jump from Hang Above Knee[/B] 30kg/4 (3) Easy night. [B]YOU GUYS NEED TO TRY CLEAN GRIP OHS!!![/B] Had a sneaking suspicion this was clean grip OHS. This played havoc w/my left bicep tendon, which has been bothering me of late. In fact probably going back thru shoulder prehab, this is the distal clavicle resection shoulder. The whole time coach was telling me, don't squat fully down. I have trouble going halfway, was going all the way but couldn't get up b/c shoulder flexibilty/pain, bar going forward. Quarter/half squatting has me on my toes. So I deviated from the programming, did more at 35kg, he told me ok widen your grip some. Helped a little, I did go up to 42 but everything singles. Cleans were nothing, OHS very humbling!!! and painful And took more spit b/c I said Tatiana Rocketa$$ from Russia, was beefy. Ok, I said fat. A rocketa$$ to be sure, perfect form, heaviest womens snatch on the planet, great. But she's hefty. Gotta weigh over 200. Nick said, you should talk can't even OHS 35kg, you cant appreciate her maybe need to go back to shed. :rofl: I told him, I could snatch that easy - you need to get me traveling at the speed of light, then no big! (It tickles me, they still won't understand that Crossfit is fun. Justin told me the other night, its stupid. Reasoning, I dont know; maybe its stupid to do crossfit when you want to be a competitive weightlifter, stupid to learn art when you want to be a mathematician. People do Crossfit b/c its challenging, my experience was it does EXACTLY what it says it does, and its FUN. I do [B]LOVE [/B]weightlifting, though - can't bring myself to hate CF!). They're going to the ECG meet this weekend. I'm not, just as well b/c I think novices lift on a separate day, all WL meets seem to be scheduled when I have my period, I really haven't progressed since the one I did, and I have quite enough stuff I learned from that meet, that I wish to work on. And I guess Danica's going to Pan Ams, she wasn't there to confirm/wish good luck. |
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Some real strong work going on (from others), as reported by this log.
My weekly or is it weakly Deadlift. I quite on success feeling good. misc warm up 5x225# 5x245# 5x255# |
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3 rounds: Deadlifts: 245lbs x 3 reps; Power clean & Jerks: 135lbs x 10 reps
Using the bumper plates and being able to throw them down, is way easier on my tennis elbow than regular weights. Classic triceps and biceps workout. |
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[QUOTE=Deb Borbone;997350]...[B]YOU GUYS NEED TO TRY CLEAN GRIP OHS!!![/B]
Had a sneaking suspicion this was clean grip OHS. This played havoc w/my left bicep tendon, which has been bothering me of late. In fact probably going back thru shoulder prehab, this is the distal clavicle resection shoulder...Cleans were nothing, OHS very humbling!!! and painful...[/QUOTE] Gonna have to research this more. Agreed on the OHS! They'll either insult or abuse everything wrong about your squat. [QUOTE=Deb Borbone;997350]...(It tickles me, they still won't understand that Crossfit is fun. Justin told me the other night, its stupid. Reasoning, I dont know; maybe its stupid to do crossfit when you want to be a competitive weightlifter, stupid to learn art when you want to be a mathematician. People do Crossfit b/c its challenging, my experience was it does EXACTLY what it says it does, and its FUN. I do [B]LOVE [/B]weightlifting, though - can't bring myself to hate CF!)...[/QUOTE] Don't understand that logic either! I had a blast with CrossFit! I just can't put down something unless I think it's stupid or dangerous. One buddy has discovered running after he retired & is having a blast with it. More power to him! [QUOTE=Perry Dean Freedman;997702]3 rounds: Deadlifts: 245lbs x 3 reps; Power clean & Jerks: 135lbs x 10 reps Using the bumper plates and being able to throw them down, is way easier on my tennis elbow than regular weights...[/QUOTE] That's why I love bumper plates myself!! Unfortunately, the gym where we CrossFit went to a "No Dropping" policy due to safety concerns. They've gotten more reasonable, but it is a culture shift. [B]No Instructor! WU:[/B] 400m run 3 rounds: 5 24" Box Jumps 10 PVC OHS 15 lunges Some mobility work! [I]Could REALLY feel the difference![/I] [B]WOD:[/B] 5-5-5-5-5 Back Squats 175-205-225-235-185 [I]It went pretty well. My knees didn't hurt. (ALWAYS a good thing!) Last 2 225 were tough & the 235's were sloppy. Figured to cut my losses & go light to make sure my form was good![/I] 5 sets of 2 rep 95# OHS [I]I NEED these! Going to work up to 10 sets![/I] |
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Morning: Short sprint and agility drills.
Afternoon: Presses: 2-2-2-2-2-2-2-2-2-2 95,105,115,120,125,130, (135-1 rep Failed), (135-1 rep, Failed), 130, (132 1/2-1 rep Failed), 130, (130-1 rep Failed), 1271/2, 1271/2. Don't know if yesterday's clean & Jerks tired me out for today's WOD, but there it is. |
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5 mile run. 40 min. 30 sec.
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Did a new Hero workout today our coach did while she visited her hometown in Florida. The only I could say was O...M...G!
Carse 21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under (I subbed the Double-under with 63 singles) 185 pound Deadlift 24" Box jump Begin each round with a 50 meter Bear crawl. Time: 50:41 Can't believe I actually got through it. The Bear crawls were knocking the best of us down! |
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[QUOTE=Tom Gallagher;997435]Some real strong work going on (from others), as reported by this log.
My weekly or is it weakly Deadlift. I quite on success feeling good. misc warm up 5x225# 5x245# 5x255#[/QUOTE] Tom, Those are great Deadlift numbers. There are big hitters on here. I'm impressed by everyone efforts. |
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[QUOTE=Jim Cordes;997205]10/20 WOD
1 Round for Time: 1,000 M Row Then 30-20-10 Box Jumps (24″/20″) Burpees Then 100 Double Unders 16:46. James and Mike Mac pulled ahead on the row and got even farther ahead on the burpees. I was able to "claw" my way back on double unders, however, and finished second, only 9 seconds off the pace. Fun WOD, good to blow out the lungs. Krista did an amazing job of struggling through 100 double unders (and throwing in about 500 single unders to keep her rhythm) and succeeding. Awesome mental toughness! Claw[/QUOTE] Hey Jim, I have to try the 1000m row sometime. I love rowing. My knee doesn't too much, but the rest of me is willing to try it. I was wondering, I noticed that you and I are the same height, however you weigh much less. Are you doing Paleo? Zone? Or just lucky. |
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I have a general question about Double unders. I can barely get them. When I do I could actually string two at a time. To those who have DB's, how did you go about it?
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[QUOTE=Wilfredo Flores;998163]Tom,
Those are great Deadlift numbers. There are big hitters on here. I'm impressed by everyone efforts.[/QUOTE] Thanks its hard to see the light at the end of the tunnel. You really need to compete with yourself and improve in whatever area you are shooting for. Anyway I am still on my experiment repeating the same workout weekly. Tonight I did "Gertrude" 21-15-9 135# Back Squat then pull up. 12:44 |
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[QUOTE]I have a general question about Double unders. I can barely get them. When I do I could actually string two at a time. To those who have DB's, how did you go about it?[/QUOTE]
its really just practice; and learning to slow down the jumping, keep your hands low and turn your wrists faster. You could try single single double for awhile working toward more consecutive dobles. And, now I can't do SINGLE unders.:) |
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10/21 WOD
2 Min Max Sit Ups: 68 Then 4 Rounds for Time: 400 M Run 15 Thrusters (95#/65#) 15 Pull Ups 22:53. Wow, this was the toughest WOD I've done in a while. Halfway though I was thinking I wish this was only Fran. Claw |
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[QUOTE=Wilfredo Flores;998166]I noticed that you and I are the same height, however you weigh much less. Are you doing Paleo? Zone? Or just lucky.[/QUOTE]
Probably a little of everything. I eat a semi-strict Paleo/Zone. This is as heavy as I've ever been, but I have to work to keep it from creeping up more. Claw |
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10/24 WOD
3 Rounds for Time 400 M Run 21 Pull Ups 12 Deadlifts (225#/155#) 17:12 as Rx'd. Strung first set of 21 pull ups straight, but that was pretty much the highlight of the WOD. Those deadlifts really sucked the life out of me. Had a hard time catching my breath on the runs (same thing happened on Friday) and I was wondering if it was some illness or just the deadlifts, but now in my office and on reflection, it was the deadlifts. Claw |
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I can't believe I had the energy to do the WOD today after yesterday's marathon WOD, however not only did I do the WOD, I Rx'd and PR'd! Who knew?!?!?
WOD "Angie" Complete for time: 100 pull-ups 100 push ups 100 sit ups 100 air squats Time: 25:31 |
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Been aWay and missed a few workouts but finally found my way inside a box:
Been away and missed a few workouts but finally found myself inside a box: WOD 24/10/11 AMRAP 15 minutes H25kg/F15Kg 1 thruster avec disque 1 kbs 1 burpee 2 thrusters avec disque 2 kbs 2 burpees 3 thrusters avec disque 3 kbs 3 burpees I rx'd it with 9 rounds +10T/10kb/1burpee Oh yeah, as you may have guessed, the BOX is in Paris :pepper: (Crossfit France) |
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