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Pat - Sorry about the back muscle
Cliff - Good on you for pushing the firebreather and for your work to make Squamish such a great spot for mountain biking! 1/23 WU: Row 1000m; pushups X10; pullups X6X6 Workout: Pushups BW, +5, +10, +15, +20lb X12 reps; supine rows X2X10 1/24 WU: Row 1000m; t-spine and hip mobility; pull-ups X5X6 Workout: Walking lunges BW, +15, +25, +35, +45lb X20 yds KB snatch 25# X56 reps KB swings 25# X100 reps |
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Friday January 24, 2014
Rowing and goblet squat warmups. Snatch practice up to 65kg. Felt like I could have gone heavier, but tried to be smart. C&J (squat clean) practice up to 90kg. Felt like I could have gone heavier, but tried to be smart. Combined 155kg. Need 180kg combined at my age/weight to qualify to represent US for pan ams... Very encouraging. 1k row cash out. |
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1/24 WOD
A. Backsquat, 30X1, 8,6,4,6,4,2, rest 2-3min 135-155-185-155-185-225 Really liked this "wave" rep scheme. Lots of volume. Going back down in weight really made it seem light second time around. Very very happy with my totally legit depth on every single rep. + 2:00 Row for Cal rest 5:00 x3 note: goal is total COMBINED CAL FOR ALL ROWS 38-37-37 = 112 Cals. Rowing is much easier with weightlifting shoes on. Gotta remember that. Claw |
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Saturday January 25, 2014
A Level-Three Snow Day at The Farm (only police, emergency, and department of transport vehicles allowed on the roads) So, I dodged the snow drifts and went out to the barf barn, where there were snow drifts INSIDE the barn. Twenty Rounds of: 10 box overs, 20# box 10 lunges, 1x225# deadlift. Here's a short video of a deadlift in the snow INSIDE the barn! (fast forward to the 13 second mark) [url]http://www.coachseye.com/R47O[/url] |
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Sunday January 26, 2014
Just a one mile walk in the snow... [url]http://www.coachseye.com/vXy6[/url] [url]http://www.mapmyrun.com/view_workout?w=471004701[/url] Attached Thumbnails Click image for larger version Name: IMG_2756b.jpg Views: 0 Size: 177.5 KB ID: 13154 |
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1/25
WU: Row 1000m; t-spine and hip mobility; Pull-ups max in 5:00/33 Workout: TGU 25# X25; KB swings 25# X25 Cash out: Bike trainer intervals 2:00 warm-up/ 7 intervals 1:00 on; 2:00 recovery/ 4:00 cool down 1/26 Active rest. 7+ mile hike in Red Rock Open Space |
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thanks alden
JT bummer about the snow drifts in the work out shed.... not to rub it in but saturday went for a 3 hour bike ride in vancouver around the sea wall in t shirts and stopped for wobbley pops and pulled pork tacos at an out door patio. (shoulder was not happy by the end of it) sunday a 2 hour dog walk and a very good nap in the sun on some south facing rock face. :D friday at the box High Pin Zercher Squat: 3RM 245lbs Stiff Leg Sumo Deads: 8-8-8 185-205-225 Weighted Hip Ext. 3x20 20lb dbell SS Walking Lunge: 50'-50-50'-50' total of 85lbs....my legs were not real happy by the end *barbell + max chain Decline Weighted Sit-ups: 3x12 15lb dbell Standing Abs: 150 unbroken with large green band |
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1/27
WU: Row 1km; pull-ups X6X6; press 45 X10/ 60, 75 X5/ 85 X10 Workout: KB C&P 25# X60; KB swings 25# X100 Cash out: KB press 35# X20 Today was going to be a shoulder press day but felt something in my back on the 85# set. Decided to quit there while I was ahead. |
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Tuesday January 28, 2014
-12F this morning in the barn, (but at least the walls blocked the -45F windchill) Goblet squat "warmup" Deadlifts 10-5-4-3-1-1-1-... 55,95,135,185,225,275,315,355,375,400 Back Squats 5-4-3-2-1-1-... 45-95-135-185-225-255-275-295-310 2.2 miles on the treadmill, increasing the incline every .1 of a mile |
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Hey all,
is anyone going to Shreveport for masters nationals?? I want to go (there's no qualifying total I think you just have to have a total, any total). What about Pan Ams, its in Toronto I think? That one there IS a minimum qualifying total but they seem pretty low. I figure even if I dont do as well as I'd like, its off the bucket list. Probably eat pretty well in Shreveport, grab some REAL poutine in Toronto. |
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1/28 WOD
A. 1 Push Press + 2 Split Jerk, 10:00 to work up to a tough weight for the complex 155. Every rep at 155 was a struggle but they all got up. + AMRAP 10:00 at 80% effort 5 Dumbbell Renegade Rows (pushup, pull right, pull left) 10 Goblet Squats 20 Situps 5 rounds + 2 reps. Used 35# dumbbells for rows and 1.5 pood kettlebell for Goblet Squats. Claw |
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for time:
21.15.9 Lateral Wallball (20) Ring Rows Box Jump (24" w/step down) Russian KB Swing (20 kg 9:43 Hollow Rock: 3xRM 20,12,9 Standing Abs: 150 large green band unbroken deb...don't know about REAL poutine in toronto as it orginally came from quebec however i you really want real poutine you should check this poutine festival out [url]http://festivaldelapoutine.com/[/url] (wfs) |
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Deb - Not sure you can really eat well in Shreveport; you need New Orleans or the rest of southern LA for that. Where I am from (Plaquemines Parish), Shreveport is considered to be north of the Mason-Dixon line. ;)
1/28 WU: Row 1km; windmills 5#, 10# X20 reps; pull-ups X6X6; PVC good mornings X25 Lift: Split squats BW, 20, 30, 40# X20 reps Assist: Walking lunges X20 yds WOD: 1 round 25# KB swings X16 Push-up rows X10 25# KB snatch X16 Lunge and reach X16 yds Seated Kb twists X16 Pistols (assisted) X10 1/29 Rest and mobility day |
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[QUOTE]Deb - Not sure you can really eat well in Shreveport; you need New Orleans or the rest of southern LA for that. Where I am from (Plaquemines Parish), Shreveport is considered to be north of the Mason-Dixon line. ;)[/QUOTE]
Thanks Alden, it IS north. We'll see!! @Cliff, never been thru there mostly Ontario, for hockey, & friends have a cottage on one of the lakes...but even the truck poutine there is 100X better than the soggy poutine knockoff known in New Jersey diners as "disco fries"!! :D |
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Wednesday January 29, 2014
Goblet squat warmup. Bergener Drills. Snatch practice to 115#. Squat clean and jerk practice to 115#. Press and pull down metcon. 1 mile on the treadmill at 10%. |
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last nite
hi pin zerker squat 2 rm 255lbs 3 x 8 sumo deadlift 185lbs 100 saftey squat bar good mornings 3 x 20 w/8lb med ball on bench obliqe twists last work out for 11 days as the door to the plane bound for mexico shuts at 6 a.m. tomorrow. 3 days in downtown puerto vallarta, 4 days in a small fishing village of about 200 people with less than 40 hotel rooms on a 9 k.m. beach, 2 days in a bed and breakfast with over an acre of gardens on the property and only 6 rooms.......very much looking forward to some much needed downtime keep up the hard work and will be looking forward to getting back at it in mid febuary |
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Thursday January 30, 2014
Goblet squat, plank warmup. Death by Burpee to failure immediately followed by 20 min Death by KB finished round of 8 burpees went immediately into KB swings finished round of 13 and felt my back telling me "don't be stupid" so I stopped swinging the KB. Took a break, did easy bench presses up to 240# |
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1/30
WU: Plate halos 10, 25, 35 X12; Row 1km; neural flossing (back); PVC good mornings X25; pull-ups 6, 6, 6, 6, 6, 10, 10, 6; windmills 5#, 10# X20 Workout: KB C&P 25# X80 reps KB swings 25# X110 reps Cash out: KB press 35# x20/ 45# X10 |
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1/31
WU: Row 1km; windmills 5#, 10# X20 Lift: Split squats BW, 20, 30, 40, 50 X20 reps WoD: 2 rounds KB swings 25# X20 Push-up rows 10# X10 KB snatch 25# X20 Lunge and reach X20 yds Seated KB twists X20 Pistols (assisted) X10 Cash Out: Suitcase carry 50# X100 yds/ 55# X100 yds |
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Friday January 31, 2014
Oly Practice with the coach Foam rolling, goblet squat, stretching. Snatch practice up to 67kg. C&J (full squat) up to 100kg. 167kg total is nice, but needs to be 182 (or 175 if I can get under 105kg) The problem is that my snatch is just not good enough. |
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Saturday February 1, 2014
Coaching cleans at CrossFit Tiffin. A nice group of motivated lifters! It was great to see improved technique and to see some people hit PRs. |
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1/31 WOD
A. Overhead Squat, 32X1, 4-5 reps, 4 sets, rest 2-3min 95-115-115-125 B. Every 3:00 for 5 rounds, complete: 10 No-pushup Burpees 10 Push Press 95/65# 20 Switch Lunges rest remainder of 3:00 Pleased with OHS. The slow tempo assured I got deep enough. 125 was tough but doable. I think a one-rep PR is in sight, maybe even the elusive bodyweight OHS! Each round of B. took about 1:20 to 1:30. Jump lunges were really difficult by the end. 2/1 Saturday WOD/Open Gym "Nicole" Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep pull ups 87 reps in 7 rounds (CPC scoring includes one rep per 400M run). 20-14-10-10-10-10-6 pull ups PR by 4 reps! Claw |
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2/1
Snowshoeing on Red Devil Mountain, CO, in 10" of fresh snow. |
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I"m looking for RX and target PR values for men 50 and over.
I've been crossfitting for about 6 months. Apparently sitting at a desk for 20 years doesn't prepare one to keep up with the 20 year old athletes. I know the point is to keep pushing myself wherever I may be, but I'd really like the satisfaction of being able to put that RX next to my times when I do what is officially expected of someone like me rather than waiting until I can do what is expected of the 20 year olds. |
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[QUOTE=Mike Schmale;1217175]I"m looking for RX and target PR values for men 50 and over.
I've been crossfitting for about 6 months. Apparently sitting at a desk for 20 years doesn't prepare one to keep up with the 20 year old athletes. I know the point is to keep pushing myself wherever I may be, but I'd really like the satisfaction of being able to put that RX next to my times when I do what is officially expected of someone like me rather than waiting until I can do what is expected of the 20 year olds.[/QUOTE] Welcome! As far as I know, there aren't really Masters Rx values outside of competitions. Be careful about falling into the Rx trap. Safety first. That said, I usually do my box WOD's as Rx'd and I am a 51 year old, 155-160 lb. male who has been Crossfitting for 4 years and usually post my results. The regular posters here vary in experience and performance. Maybe find somebody who posts numbers a little better than yours and use them as a "nemesis." Claw |
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Mike,
My first post here too. I'm 54 and from reading the previous post it looks like this thread is the place for me to be. I just do what I can do and focus on improvement for now. I've been Crossfiting on my own for 3 months now. I've had a tendency to try to do too much too soon in the past and ended up with an injury (too much ego). I started out pretty well de-conditioned and I vowed not to do that this time, so I started with 3 rounds of the "official" warmup. I'm doing the WOD now, with some scaling and substitutions for equipment I have available. Does anyone have any experience with elbow paid from pull-ups? It was probably the 2nd WOD I attempted that involved pull-ups where I had extreme elbow pain - like tennis elbow. I found that I could do them with my palms facing towards me with little pain, but palms facing away from me was causing tendon injury. I've been doing pull-ups palms in since. There is still some pain, but it doesn't seem significant. Is it a good idea to keep doing this? I don't want to skip the pull-ups as I don't have a good alternative available, but I'd like the tendinitis to heal. It doesn't seem to be getting any worse, but I can't tell that it's getting much better. 20140203 Warm-up - 1 Round Crossfit "Official" Warm-Up WOD No Olympic Bar - Substitute: MR Front Squats 2 40# Dumbbell = 25 reps No Row Machine - Substitute 100 vertical pulls 25# Kettlebell 2:17 MR Chair Dips (heels on floor) - 41 reps. |
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2/2 WOD at Bacara
"Travis Bickle" ARMAP 10 3 Burpees 4 Push ups 5 Squats 17 rounds + 2 burpees. Tried to hold 30 seconds per round but that faded by round 2. Claw |
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For the new folks, if you are on FB you may also want to join the "CF Masters" group. TONS of helpful people and info there. It's a closed group so I will invite you. Send me a private message on Facebook to "Jim Cordes" or my Crossfit alter ego "Claw Fitdude."
Claw |
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Sunday February 2, 2014 (Thank God January is over)
Walked two miles dragging 35 pounds. Which is considerably less than what Peyton Manning is dragging around today, poor guy. |
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2/3
A. Skill Session: Jerk Balance, 10:00 Did a bunch at 95, we weren't to go super heavy. B. EMOTM, 6:00, 3 Hang Power Cleans 135 + AMRAP 8:00 3 Dumbbell Snatch (R) plus 6 walking lunges 3 Dumbbell Snatch (L) plus 6 walking lunges 30 Situps 5 rounds + 5 reps. Used 55# dumbbell for snatches. Unsure whether the walking lunges were to be done with or without the dumbbell overhead. I considered using 1 pood kettlebell for snatches and overhead walking lunges, but decided to go with the flow of the class (and Baker's opinion) that lunges were without dumbbell. Basically, this WOD was primarily a bunch of sit ups. Claw |
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Monday February 3, 2014
Some mobility work [url]http://board.crossfit.com/attachment.php?attachmentid=13165&d=1391474719[/url] and a nice walk. [url]http://www.mapmyrun.com/view_workout?w=476787821[/url] |
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[B]22 Jan:[/B]
10 min Est 1RM Clean and Jerk 5 sets of Complex: 1 Power Clean 2 Front Squats 1 Jerk 80% of Est. weight 170 (135, 1555, 165, 170) Did 140# for the complex, it took me 3:23. [B]23 Jan:[/B] Buy-In 1000m Row -then- 21-15-9 Kettlebell Swings (70, 53#) Burpees Did Russian Swing @ 2 Pood, 12:10 Yay! Burpees!! [B]27 Jan:[/B] Ran ~600m 50 70# Push Presses 25 70# SDHP ~15 min [B]28 Jan:[/B] 10 – 1 Ring Pushups Wallballs (20, 14#) Subbed 20# DB Thrusters and HR Push Ups 7:10 [I]with sore shoulders afterward![/I] [B]29 Jan:[/B] 3RFT: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (155, 105#) Did 115# [B]3 Feb:[/B] 21-15-9 HSPU Chest to Bar Pull-ups *400m run after each round. 14:48 :shrug: |
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Tuesday February 4, 2014
One hour of voodoo floss and rubber band based mobility at CrossFit San Francisco. It was really really really {infinity} really painful.:crybaby0::crybaby0: Words came out of my mouth that just should not be spoken in public. An E6 a half a mile a way over at the Presidio blushed during one of my outbursts... One hour of Oly lifting. Hit a PR 135# OHS during warmups. (I don't OHS, except, apparently, when the CF SF people are watching) Hit a PR 155# lunge with each leg. (this surprised me a lot) Hit a PR snatch. (this didn't surprise me b/c I've been working this hard at CF 1513 and Columbus Weightlifting North). Still, it was fun to do with the CFSF people watching and the cameras running. Like many people have said, "if you want JT to perform, make sure he knows the cameras are on..." |
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Tuesday February 4, 2014 (Update)
Every cell in my body that is capable of reporting pain is reporting excrutiating pain. I hurt as bad as I have ever hurt in my entire life. Worse than after my parachute accident. Worse than after the bear attack. Worse than after hip replacement. Worse than after Ironman. Apparently an hour of voodoo floss and rubber band mobility is painful. |
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JT - LUCKY!!! That is so cool!!
[B]4 Feb: WU:[/B] 0.4166666666666667 mi. run 100+ SUs 10 Leg swings (each leg, both directions) 10 Air squats 10 Push Ups 10 Burpees (Yay! Burpees!) 10 Pull Ups 10 27# Presses 10 Dislocates 10 DUs (with 2-3 SUs in between) [B]WOD:[/B] 7min AMRAP: Wall Balls (20, 14#) EMOM 5 Deadlifts (225, 155#) *Workout starts with wall balls. **At the one minute mark complete 5 deadlifts. ***Score is total wallballs Subbed 20# DB Thrusters 51 [I]Got 30 done the 1st min, then the DLs took everything out of me!! I wasn't able to do 5 in a row..:shrug: My legs were SO sore!![/I] |
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have been working out regularly 4 X per week. Missed posts.
Today was: Warm up, mobility. strength: Front squat: 5-3-1, 135, 185,205 WOD: Grace: 8:40. (25 reps at 7 minutes). |
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Missed yesterday. My son (13 yrs old) is recovering from seizures at Children's Hospital in Pittsburgh. Many tests run. All test results are good. He has a Mitochondrial disorder and though he hasn't had had seizures since his first year, this is most likely the cause. We're still here, but he is resting comfortably and my wife and I got to use the hospital fitness center for a much needed break. The 9 min Rx workout worked well.
WU -crossfit official WU. No sit ups WOD RX as posted on line. Burpies 41 2 min Sit ups 55 2 min Reverse burpies 21 2 min Burpies 19 1 min Sit ups 23 1 min Reverse burpies 9 1 min |
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[QUOTE]Worse than after my parachute accident.
Worse than after the bear attack. Worse than after hip replacement. Worse than after Ironman.[/QUOTE] tough to kill! :yikes: grats on the snatch et al PR. Mine is in the tank right now. As much as I got made fun of, I miss my coach, could straighten it right out. |
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Thursday February 6, 2014
Yesterday and today I just did some gentle walking near breath-taking scenery. I like how in both of the walk profiles the elevation gets to -1 foot! (Yes I was actually very close to the Pacific) Am going to lift heavy Saturday and Sunday. Wednesday short walk: [url]http://www.mapmyrun.com/view_workout?w=478306431[/url] Thursday longer walk: [url]http://www.mapmyrun.com/view_workout?w=478810869[/url] |
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Friday February 7, 2014
Travel Day Coast (west) to coast (east) to coast (north) travel promoting The Pattern 2.0.08 (which was released Saturday February 8, 2014). Saturday February 8, 2014 Training For Peru (43:48 total time) 100 single under buy-in 7 rounds of: 50 box up and overs (20" box) 5 deadlifts, 225# 10 double under buy-out Want to get to where I can do 20 rounds of this in around 2 hours while wearing a 10# pack. |
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