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2/25 Deload Week - Overhead press
WU: Row 1000m; high knees; butt kicks; overhead press 45 X10; pull-ups 8, 6, 7, 8 Lift: Overhead press 60, 75, 90 X5 Cash out: jerk 65, 75, 85, 95 X5; 35# KB waiter carry X2X50 yards |
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2/25 WOD
A. EMOTM, Power Snatch, 5 reps, TnG, 10:00 Started at 75, then to 80, then to 85. 85 was pushing it. Hoped all these reps would reinforce triple extension but it wasn’t happening this morning. B. 4rds FT: 10 Push Press (95/65) 15 Kipping pullups 200m Sprint 3:00 rest 16:58 (7:58 of work) Splits 2:01, 1:51, 2:02, 2:04. The pull ups were the clear bottleneck here, although push presses went slower than anticipated too. Push presses all went straight through, but once Traver reminded me to get my head through at the top, they slowed a little. Good ROM once cued. I really felt my recent bad eating and drinking and (not) sleeping on pull ups. Sets were 10-5, 10-3-2, 8-4-3, 5-5-3-3-2-2. Once again Shane Wallace smoked everybody else in the place. Great efforts also by Dotson, Francie, and Lloyd. Found myself blowing spit on Schultz as we faced off on pull up bars, so I slid to the left on subsequent sets. Sorry, although my recent blood work is clean. Link to whiteboard (WFS): [url]www.flickr.com/photos/93561498@N00/8508424280/[/url] Claw |
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Great Work Guys!
[B]WU:[/B] 3 rounds: 5 Air Squats 10 Pull Ups 10 Push Ups [I]((Did the last set Kicking Push Up style like Michonne did in The Walking Dead last night.) [/I] 15 AbMat Sit Ups [B]WOD:[/B] Karen 150 20# WB shots 10:50 [I]Slower than my last time, but I tried to be consistent. I still felt sore form Saturday, but I'll take it![/I] |
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has a packed weekend. Family member died last week and we traveled to LA for the funeral. Had to cut my Powerlifting competition short to catch the plane. DL: 375, BP 275 (skipped the last two attempts as the bench was wobbling and it did not want to risk an injury), DL 505. Skipped the last attempt to leave the gym. total 1155. The lifts all felt good and left me with the feeling that I could go higher. Except the BP. Still chasing 1200 total. For a year off from competing this went well.
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Was going to take a few days off. But woke at 5AM and figured I was recovered enough to work out.
5X3 Hang squat clean 3X2 same 1X1 same....increasing wt. 1RFT 50 burpees 20 front squats @185 50 burpees Scale: 2X30 DB's for front squats 18:08. |
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Tuesday February 26, 2013
Lots of walking on sunny and warm beaches. A few token burpees. [url]http://jtkalnaynovels.wordpress.com/2013/02/26/dear-crossfit-why-im-not-doing-the-open/[/url] |
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JT - Funny Man! :rofl:
Pat- Awesome job on the PowerLifting Competition! [B]WU:[/B] Push Ups/Air Squats 9/1, 8/2, 7/3, 6/4, 5/5, 4/6, 3/7, 2/8, 1/9 Burgener warm up [B]WOD:[/B] A. Back squat 2, 2, 1, 1; rest 2 min 225# (2), 245# (2), 255# (1), 275# (1) B. Paused below the knee squat snatch 2, 2, 1, 1; rest 2 min 45# + 30 seconds max reps power snatch 75#[I] Scaled from 95#.[/I] 30 seconds max reps burpees (Yay! Burpees!!) 30 seconds max reps kbs 2 pood 30 seconds max reps box jumps 24" 1 min max calories rower Rest 5 min x4 23/11, 28/12, 25/11, 28/11 [I]Beware any WOD with rest in it! The Back Squats went well. 275 felt easy after last weekend. The AMRAPs were tough. I was pulling on the Power Squats. Did mostly 8 per round. Kind of wished I did 95#. With 75#, I can be sloppy & get away with it.[/I] |
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Pat - Sorry to hear of the loss of a member of your your family.
2/26 Deload week deadlifts WU: Row 1000m; Abmat situps; back extensions Deadlift 45 X10 Lift: Deadlift 120, 145, 170 X5 Assist: 45# good mornings X3X15 35# KB swings X3X15 2/27 Skiing at Breckenridge 23,700' of vertical The snow was really good. Spent the morning skiing blacks and double blacks in the bowls. By lunch legs were screaming for a break so we switched to groomers or recently groomed runs. A great way to spend a day off from work. :) |
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2/27 WOD
A. 10:00 to find 1RM Standing Press 125. Failed at 135, and then 130. Disappointing because I hit 135 while doing Crossfit Total in the Globogym a few weeks ago. B. AMRAP, 1:30, rest 1:30, 6 rounds Odd Rounds: 5 Deadlifts (50% 1RM), 10 Wall Balls (20/14) Even Rounds: 5 T2B, 10 HR Pushups Odd: 6 rounds + 5 deadlifts (155#) + 3 wallballs Even: 7 rounds + 5 T2B + 2 HR pushups Keeping track of rounds was a hard as anything in this WOD. Absolutely flew through the deadlifts. Still need a small kipping swing between each T2B. Unbroken sets on everything but wall balls. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8514088485/[/url] 2/28 WOD A. OHS, 2012, 2-3 reps, 4 sets, 2:00 rest 115-125-135-145 Really, really happy about this! 145 is a 3-rep PR and ties my 1-rep PR. Love the pacing element, since it turns out a slow controlled descent is key to getting bigger weights up for me. B. “Jackie” 1000m Row 50 Thrusters (45#) 30 pullups 9:16. This is about 40 seconds off my PR. Pretty sure doing all the OHS first took some of the edge off my performance. Row was about 10 seconds slower than last time, and thruster sets were much shorter than last time: Started with 15 and then 10 and then 5’s until done. Bad day for two of the five rowing machines to be out of commission. We only had 7 athletes and still had to run three heats, starting at 5 minute delays, and we still ran a little long. Big props to Barbarita for toughing her way through this one. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8515779617/[/url] Claw |
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Thursday February 28, 2013
2 hours walking on beach. 15 minutes swimming in the ocean. Swimming in the ocean is not like swimming in a pool... CrossFitters may enjoy the middle third of this book, where a recluse finds a positive way to re-enter society through metabolic conditioning. Warning, this book contains graphic sex and violence. [url]http://www.amazon.com/The-Flats-ebook/dp/B00BMHKFH8/ref=sr_1_1?ie=UTF8&qid=1362090789&sr=8-1&keywords=kalnay+flats[/url] |
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Pat, My condolences to your loss.
Claw, Nice Jackie & OHS work! [B]WU:[/B] 400m Run 2 rounds: 3 Wall Walks 10 PVC OHS 10 Push Ups 10 Sit Ups [B]WOD:[/B] A. Strict press clusters 3.3.3×3; rest 20 seconds/rest 3 min, 115# B. [URL="https://www.youtube.com/watch?v=I2ElVaNFltQ"]JM press[/URL] 12-15×2; rest 2 min, 65# + 3 rounds for time: 20 thrusters 75/33 [I]Scaled to 65#[/I] 15 chin ups [I]Jumping Chin Ups for the last two rounds.[/I] Row 500m 10:52 [I]Tried 125#, but it seemed hard for 27 reps. had to do push presses for the set of the 2nd & 3rd round! The JM Presses were easy. First time we had tried them, so 65# was a good start weight. The metcon was brutal! I was slow on the thrusters. The chin ups were painful to my elbow, so I went to jumping chin ups for the last two rounds. Wished I had tried a mixed grip. I haven't done many chin ups over the last 3 years. Need more work on these.[/I] |
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William, thank you as always for the feedback. However, I did think that you'd give me your usual comment about burpees! and 100 of them in one WOD not less!:)
Bench 7X3 —– 9 Thrusters 115/75 18 KBS 70/53 (Heck maybe there will be a 44 in the gym by then.) 9 Wall Walks 9 Thrusters 115/75 18 KBS 32/24kg 9 Wall Walks 9 Thrusters 115/75 18 KBS 70/53 Scale 2X30# DB's for thrusters and 54# KB 8:28. |
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3/1 WOD
A. 10:00 Butterfly pullups practice Got as close as I ever have before. Just waiting for that magical "click" when they all make sense. Thanks Shane for suggesting not to push down so hard, just let my body fall. It helped. B. AMRAP (unbroken) T2B, 5 sets, rest 60sec 15-10-10-7-9 Kind of disappointed here, I was hoping for 20+ my first round, but grip became an issue. First set involved a little kipping swing between each one, then Malzone suggested trying to eliminate it. Made the T2B harder at first, but once I get the hang of it these should go better. Between butterfly kipping pullups and T2B's my grip was fried. C. "Death by 10m" 17 full rounds. Started by walking the first 4 or 5 rounds, I think it was smart. I made a point of facing the same direction on the turn on each set of runs so I was doing 50-50 left spins/right spins. Keeping track of rounds was a challenge, ended up counting out loud every other round, "2-4-6" etc. on even-numbered minutes and "1-3-5" etc. on odd-numbered rounds. Go ahead and scoff, just wait until you are on your round of 14 and forget where you are. Then we'll see who's laughing.... Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8519181213/[/url] Claw |
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Saturday March 2, 2013
First Official CrossFit Silver WOD [url]http://jtkalnaynovels.wordpress.com/...ossfit-silver/[/url] |
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Sunday March 3, 2013
Already missing Florida, but happy to be home safe and sound in Ohio. Did the retest of March 1, 2012 today: 2012 (13:53) 2013 (7:44) [url]http://jtkalnaynovels.wordpress.com/2013/03/03/dear-crossfit-so-its-been-a-year/[/url] Yes this sh*t works... |
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Crossfit total
BS 405 SP 200 DL 505 Total 1110. |
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[QUOTE=Pat Quigley;1145020]Crossfit total
BS 405 SP 200 DL 505 Total 1110.[/QUOTE] Pat - Nice! JT - I'm either too old or too young for the CrossFit Silver workout. I don't know what a "move like Jagger" anything is... ;) 2/28 - 3/1 Deload Week Bench press 90, 110, 135 X5; back (box) squat 90, 110, 135 x5 and other assorted exercises 3/2 Skiing at Copper Mountain Another great day in the bowls and the deep stuff 3/3 Rest day 3/4 WU: Row 1000m Straddle hops Shoulder press 45 X10/ 65, 80 X5/ 95 X3 Lift: Shoulder press 105, 120, 135 X5 Assist: Pull-ups 6, 8, 6, 5 80# shoulder press 12, 9, 10 |
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[QUOTE=JT Kalnay;1144413]First Official CrossFit Silver WOD
[url]http://jtkalnaynovels.wordpress.com/...ossfit-silver/[/url][/QUOTE] JT, where are you posting these? I know some folks who might be interested in a such a gentle intro to CF. Thanks, Claw |
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@Pat: awesome Total!
@Claw: it's something I'm developing slowly but haven't rolled out yet. I thought this blog would be an appropriate forum for posting some of my experimental WODs. The idea is to scale movements for people over 50 and for challenged athletes. In my research, a couple of the biggest scales needed for my demographic are squatting to boxes (which get progressively lower as you get better and even as you get warmed up) and up-downs (getting from lying down to standing up). It's amazing how few people in my demographic can do more than ten of each in a row. So, a lot of my experimental WODs focus on these two primary functional movements. I will post more as they get tested. I intend to start offering these classes at a local box later in 2013. "Move Like Jagger" are just dance like toe taps and hand claps designed to speed up your hands and feet... Monday 3-4-2013 C-Town CrossFit <first day back in the box after two GLORIOUS weeks in Florida> Group Warm-up. Three rounds of: 15-10-5 of: Goblet Squat 55 KBS 55 Push-ups Burgener Snatch Warm-up. (1) Down and Up (2) Elbows High and Outside (3) Muscle Snatch (4) Snatch Lands @ 2" & 6" & Squat (5) Snatch Drop MetCon 3 rounds of: 60 single unders 20 pullups 10 burpees Then: 10 deadlifts (200#) 10 C&J (145#) 16:53 |
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3/2 WOD (Saturday)
As a team of 2, Long loop run (about 600m) (both athletes together) 60 med ball pushups (split between both athletes, one works at a time) Long loop run 60 PVC squat cleans (each athlete, one works at a time) Long loop run 120 situps (each athlete, one works at a time) Long loop run 60 squats with plate (45#) (split between both athletes, one works at a time) Not sure time, but worked with Mike Mac, fastest time in the gym! 3/3 workout at Bacara 10 minutes Foundations video Max double unders in 5 minutes 244. Little disappointed in the double unders, seems like I got more than half of them in first 2 minutes. I seem to flick my left sleeve with the rope, need to figure out why that is. Also, this was my fifth WOD in a row, testing the ProAnox. I ran out this weekend, probably going to restock. Claw |
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great work everybody over the last bit.
great total Pat :pepper::pepper: have been doing lots of upper body work over the last 2weeks ish. had my shoulder surgery friday....subacromial decompression, distal clavicle resection, biceps tenotomy....which means i think "we went in ground down a bunch of the bone spurs, created a better grove for tendons and cut another tendon that did not do all that much" and according to my coach and the physio who works out of our gym after hearing what was done "wow that is much better than having something repaired and having to wait to heal" time will tell but my team all seem to be saying i could be back to working with weights in 6 weeks or so...... tonite sled pull w/45 lb plate....2 KM's keep up the great work!! |
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Pat, I was remiss! Yay! Burpees!! :D BTW, Awesome CF Total!!
JT, Agreed with Claw! You've got some awesome stuff there!! Awesome job on the redo of your 1st WOD!! I've felt that feeling so many times over the past 3 years! [B]3 Mar: WOD:[/B] [url]https://sphotos-a.xx.fbcdn.net/hphotos-ash3/s480x480/555214_10151512888322340_27997546_n.jpg[/url] Walking Dead Workout: 1 Plank 5 Lunges 3 Squats 15 push-ups (Michonne-style) Lost count during the crunches! :D [B]4 Mar: WU:[/B] 400m run ~50ft: Walking lunges Sumo Squat Walks Spiderman walks Inch Worms (1 push Up) High knees (2) Butt Kickers (2) Mobility Work [B]WOD:[/B] A. Hang power snatch; build to a 3rm from below the knee (45#, 65#,75#, 85#, 95#) B. Deficit DL (2-3″ platform) 2, 2, 2; rest 3 min (Didn't do) + 21-15-9 Deadlift 275/155 HSPU Did 255 by mistake & HSPUs back to the wall on 3 AbMats to protectmy shoulders 15:51 :yikes: [I]An extra 20# DOUBLED my last Diane time. I was thinking I put 275# on the bar. Don't know where my mind was! My DL form was crappy & I could feel it! My mind wasn't where I needed it to be! The only good thing about the Metcon was that I was able to do the HSPUs with my back against the wall, which had been a goat![/I] |
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3/5 WOD
"Chief" 5 rounds for reps: AMRAP 3:00 3 Power Cleans (135/95) 6 H.R. Pushups 9 Air squats Rest 1:00 19 rounds exactly. Last time I did this was Hell Week last year, substituting sit ups for the push ups and got 22+ rounds. Time before that, 16 rounds Rx'd. Both previous times my comments indicated I sometimes missed my cleans. This time all cleans done without fail. I dropped bar in between each clean. When doing high volume Oly lifts it's easy to tell when it clicks and when it doesn't click. Now just need to work on increasing frequency of "clicks." Tuesday and Thursday 6 a.m. classes will be small for the next couple of months due to Endurance Seminar skimming off athletes. Claw |
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Tuesday March 5, 2013
Walked 1 mile to CrossFit CTown in the brisk late winter sunshine. Worked out like a madman. Walked 1 mile home in the brilliant winter sun. Life is good sometimes. |
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Cliff - Hope you're recovery is smooth & quick!
Claw - The Chief is brutal! Much harder than it sounds. Nice Job. JT - Enjoy!! (At the Base Globo:) [B]WU:[/B] .5555556mi run 100 SUs DU practice 10 Push ups (Felt easier!) 10 24" Box Jumps [B]WOD:[/B] A. Squat snatch; 2 reps x14 sets @55-75% 1rm; rest 45 seconds bw sets 65# + 10 rounds for time: 2 power snatch @85% 1rm, 75# 10 knees to elbow 12:58 [I]Hate doing Snatch work in the Base Globo since they have no bumpers. But I guess reaching lower is good! It takes a while for my knees to get warmed up for squat anything! Tried 95# for the Power snatches, but my shoulder felt sore. KTE's were the limiting movement. Ended doing them in subsets of 2. Harder WOD than it seemed![/I] |
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tonite 8 x 40 yards 70lbs on sled
forward and then backwards then 100 sit ups wanted to keep going on the sit ups but got stopped by my coach who sent me home to rest :( |
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My coach had me use straps for front squats. I can now do front squats. Stopped at 185.
Fran: 6:31. Used 2X40 DB's. Thrusters with a full squat are as impossible as front squats due to shoulder issues. |
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3/6 WOD
A. Split Jerk, Build to 1RM, 15:00 165. 165 went up easily. I gripped the bar instead of resting it on shoulders/finger tips before jerking which really helped. Failed two attempts at 175, probably could have gotten 170 up if I had more time. B. Snatch Balance, 1-2 reps, 5 sets, 1:00 rest 75-85-95-95-95. These felt OK, still did not catch in full squat but caught low then went lower into full squat. Feet too wide when jumping down. C. C2 Rower, 1:00 max effort (cal), 3:00 rest, 4 sets 24-23-23-21. Ran out of gas on last two sets, especially the last one. Got pretty close to puking afterwards. Pretty stellar efforts all the way around this morning. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8534937940/[/url] Claw |
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2 x 40 45 lb plate on sled
single leg forward, backward, inside and outside was kind of surprised at how tender i was this morning based on yesterday....guess the coach and wife were right...who would have thought :D since i am laid up helped get the "chefs" ready for the gyms feast saturday nite. we have 6 beef loin roasts seasoned, 6 pork butts slathered and 60 turkey legs brinning. and one of the girls said she would make a green salad as well :rofl: |
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Doing this year's Games Open. Doing the first workout, for Masters, tomorrow. Insane!!!
AMRAP in 17 minutes: 40 Burpees 45# Snatch, 30 reps 30 Burpees 75# Snatch, 30 reps 20 Burpees 100# Snatch, 30 reps 10 Burpees 120# Snatch, AMRAP to end Should be fun!!! :pepper: |
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Hey Kirk, welcome aboard. That was a lot of burpees with the other stuff.
Today at Tribal. MAX Bench. 295 , 305(f) 6X 100m sprints. \ Scale: row 23,20,19.20,20,20 This was about what the runners did anyway. Except I recovered quicker. |
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Hey All,
Been away form here for a while. Got sick, then went on vacation (FL). Started feeling 100% again while down there and made the decision to go back to Wendler as a base program. 03.06.13 Bench Press Day Month 1/Week 1 WARMUP 20 pushups 20 PVC rollovers BP 5x155 5x170 8x185 TABATA closed grip bench press (4 rds @75#, 4 w/Oly bar only) 03.07.13 Dead Lift day Month 1/Week 1 WARMUP K-bell swings K-bell SDHP DL 5x205 5x240 6x265 TABATA lunges |
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3/7 WOD
Open WOD 13.1 40 Burpees 30 Snatch, 75 / 45 lbs 30 Burpees 30 Snatch, 135 / 75 lbs 20 Burpees 30 Snatch, 165 / 100 lbs 10 burpees Max rep Snatch, 210 / 120 lbs 100 reps. Good news is I PR'd my snatch to 135#! Bad news is it was in warmup. 40 burpees + 30 snatches @ 75# in 5:20, then jogged slowly through 30 burpees, then flailed at 135# bar for about 8 minutes without a rep. Gonna ponder this for a while and take another crack at it on Saturday. Claw |
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@Claw, nice first shot at it.
I'll bet if you slow down drastically, and leave yourself maybe three minutes for the heavy snatch, that you'll nail it on Sunday. We've got 17 minutes, and we know our snatch PR, so I think one strategy is to move comfortably through the first 15 minutes to give you two realistic tries at that PR snatch weight. Good luck on Sunday! [B]Thursday March 7, 2013 [/B] Walked a mile to the box in a little snow flurry. Did some stretching and easy snatch technique work. Then did a couple of hours of coaching. Then walked home in a flurry. [url]http://jtkalnaynovels.wordpress.com/2013/03/07/dear-crossfit-observations-from-coaching-day-one-of-the-open/[/url] Am doing 13.1 tomorrow, my goal is 40-30-30-5 (105), and if I have an exceptional day, 40-30-30-30-20-1 (151). But, I'll be thrilled with 105. It's the burpees that are going to slow me down and gas me... |
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Good luck to all of you doing the Open.
Cliff - Best wishes on your recovery. There is lots of info on the CrossFit Injuries forum about recovery issues. 3/6 5+ week deadlifts WU: Row 800m Butt kicks and high knees T-spine mobility DL 45 X10/ 120, 150 X5/ 180 X3 Lift: Deadlifts 195, 225, 255 X5 Assist: Deadlifts 150 X 10, 12, 15 reps Stiff leg deadlifts 75# X 10, 15, 15 reps Had to take a couple days off to rest my back. Since the foot surgery and physical therapy to fix the lower body mechanics, have had two occasions of my SI joint getting jammed. Went for physical therapy yesterday and after the PT got things unstuck, she said "go back to your normal workouts and come back if there is a problem." So much nicer than "if it hurts don't do it." Good news today is that the lifting portion felt good; the negatives were not as comfortable but nothing hurt today and my back has felt ok the rest of the day. |
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Nice work every one!!
[B]WU:[/B] Mobility stuff 3 Rounds: 5 Push Ups 10 Push Ups 15 AbMat Sit ups 15 Air Squats [B]WOD:[/B] Establish 1RM Overhead Squat 125 from the floor. Tried 145 3 times, but couldn't balance it right. Did 135# from the rack. Then 1! Overhead squats (135, 95)/10! Chest to bar pull-ups (CTB PU) Explained: 1 OVH Sq, 10 CTB PU, 2 OVH Sq, 9 CTB PU, 3 OVH Sq, 8 CTB PU……….10 OVH Sq, 1 CTB PU 13 min Cap Scaled to 95# 9 rounds and 6 OHS |
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John, good to see someone else blending Wendler w. crossfit.
Friday Back Squat —– 15-12-9 Push Press 115/80 or 60% Max Press Ring Dips Burpee Things were going well until I tore a pec in the second round of dips. Luck I have 3 chiro's next door to my office. They did some initial treatment and ice. |
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[QUOTE=Pat Quigley;1146506][B]John, good to see someone else blending Wendler w. crossfit.[/B]
Friday Back Squat —– 15-12-9 Push Press 115/80 or 60% Max Press Ring Dips Burpee Things were going well until I tore a pec in the second round of dips. Luck I have 3 chiro's next door to my office. They did some initial treatment and ice.[/QUOTE] Pat, Have done Wendler off and on for a couple of years, made significant gains and it is really easy mentally. Adding the Tabata accessory work in . . . I have not been this sore since starting CF in '09. The only thing I can recall that compares to this degree of soreness was German Volume Training (10 sets of 10 method). Hoping to do some MetCon work on Sunday, after Squats on Saturday. But going to have to break down and take some ibuprofen here in a few minutes.:eek: |
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Friday March 8, 2013
13.1, 115 reps, profound dissapointment... [url]http://jtkalnaynovels.wordpress.com/2013/03/08/dear-crossfit-do-our-goals-get-in-the-way-of-realizing-our-potential/[/url] |
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[QUOTE=JT Kalnay;1146535]13.1, 115 reps, profound disappointment...[/QUOTE]
Drive the island green or lay up? That question pretty much sums up most of life's dilemmas, doesn't it? I for one think 115 is pretty awesome! :notworth: Claw |
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