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Hi everyone. I haven't logged on here much recently, but have been working out regularly. Mostly running, swimming and doing body weight circuits using my TRX, ropes, rings, pull up bar, etc. (with some deadlifts, shoulder presses, OHS, squats thrown in) in my garage. Focusing mostly on triathlon training these days. Just signed up for the Muskoka 70.3 again next year and also Ironman Florida. Hired a tri coach too! Haven't been doing much crossfit, but have been incorporating the concepts in my weight training.

Some good work going on here as always!

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11/5 WOD

Hang Power Clean ladder with a partner (95#/65#) (start at 3 HPC's)

22 (?) rounds @ 75#. Worked with Ethan for whom 75# was quite heavy. We originally planned on switching at 5 HPC's, but the weight became a struggle for Ethan, so we switched to 6-4, then 7-3, then as many as we could do. Ethan gutted his HPC's out with such a heavy weight. By the late rounds, I was doing 15 to 18 HPC's per minute, and this ended up being a real metcon burner plus forearm fryer. (All these cooking metaphors, I must be hungry.)

Claw

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[QUOTE]By the late rounds, I was doing 15 to 18 HPC's per minute[/QUOTE]
holy crap! How do your hams & low back feel today?? :smiley_ev

[B]11_6_11 Sunday[/B]

3 Mile walk (Paulinskill - like a horror movie walking that thing yesterday.
I dont know if these people are city slickers dressed up as the guy in friday the 13th or what.)

harder workouts continue this week, my coach told me make sure to eat & sleep. haha sleep! me! Dog's out there now barking at a bear or a deer in the yard, he's going to wake the roosters.

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[QUOTE=Deb Borbone;1002710]holy crap! How do your hams & low back feel today?? :smiley_ev.[/QUOTE]

It was a relatively light weight, so I did lots of pulling with my arms. :( My hands and arms took all the abuse.

Claw

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75 non-stop 2 pood Kettlebell swings.

5 mile run.

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[QUOTE=Jim Cordes;1002621]11/5 WOD

Hang Power Clean ladder with a partner (95#/65#) (start at 3 HPC's)

22 (?) rounds @ 75#...this ended up being a real metcon burner plus forearm fryer. (All these cooking metaphors, I must be hungry.)...

Claw[/QUOTE] Claw - You definitely were cookin'!!! Real KICK@$$!!

Jim C - Good to hear from ya! Way to go on those Tri's!!

[B]WU:[/B]
No Instructor! On our own. :horse:
BUT the base went into lock down for an exercise, FPCON DELTA, which meant we were trapped in the gym! :D

2 rounds:
400m row
30 sec Samson Stretch
10 pull ups
10 push ups
10 PVC OHS
10 AbMat sit ups

[B]WOD:[/B]

"Karen"

150 20# Wall Ball shots

9:33

[I]Clipped 1:40 off my last time!!! Oldest doing the WOD & 1st one finished!!:pepper:[/I]

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william.....Oldest doing the WOD & 1st one finished!! nice...love to hear stuff like that!!

nice welcome back after 4 days off

kb ladder 10 swings 8kg kb to 24 kg kb

then kb single ladder 7 swings 8 kg kb to 16 kg kb

then the wod i think her name was chelsia

30 minutes on the minute

5 ring rows
5 incline push up (i made 12 minutes before my shoulder was not happy so i dropped to 3 and made the next 18 minutes)
15 air squats

for the skiers out there it is looking very positive that whistler/blackcomb will be opening on thanksgiving day with at least one run all the way down to the valley bottom open.

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Ok getting behind on logging here! I have been a bit more constant on working out.

I forget who did the 5000 meter row in a bit of change over 20 minutes.
I remember how the 500 meter felt doing just sub 2:00 minutes.
So I was inspired to go 20 minutes and hit 4500 meters. Just staying shy of the 2:00 per 500 pace, some going to 2:20 anyway that was a good row.

Hit a PR on deadlift. I need a training partner or a brain 275# 3 or 4 reps, I just lost count. It was a PR because I did singles at that weight and recently (different day)I did a sort of double, had to reposition my hand. Today 265# was slipping at 5 reps with a double overhand. Usually don't miss a deadlift on grip.

Perry 75 2 pood KB swings unbroken, nice! Takes mental energy.

Got my RX jump rope in today. Heaviest black cable with my length.
seems long, due to using short ropes for so long. 40 singles consistent while fresh and then will talk double unders. Taking a 51 year old and trying to learn what you should have learned as a kid. Crossfit (I don't want to grow up)

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Use 10 Minutes to find your Max 1Rep Thruster
then:

“Mini Kalsu”
Until you get 50 Thrusters-
Drop every minute and do 3 Burpees.
Use 60% of your max Thruster weight.


I maxed at 125. I can go higher but I am not really doing a thruster. I am front squatting and then pressing the weight. Have to work on that. Did my "Mini Kalsu" with 75lbs. Finished in 8 minutes.

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[B]Jim[/B] yeah, arm pulling would be most ALL people doing that many a minute!! That's a LOT of work. Even with arm pulling, my back & legs would STILL be putting a hurt on me.

Kalsu, tried it once - OMG w/65# I think I was getting 6-7 thrusters tops.
Tiring one.

Hoogs is on fire!!! :)


[B]11_8_11 Tuesday[/B]
[B]
GPP[/B]
6 rounds
10 side lunge w/weight held in front
10 woodchoppers "
10 russian twists "

[B]Power Clean + Power Jerk + OHS[/B]
35kg/2+2+1
40kg/2+2+1
45kg/2+2+1
50kg/2+1+1 (3)
These were all ok, had two crappy pcleans, the narrow grip OHS went about the same as last time, shoulder flexibility limits ROM. Nick said its fine, it will build some muscle and strength in my back.

[B]Jerk from Rack[/B]
35kg/3
40kg/2
45kg/2
50kg/2 (2)
57kg/1 (5 - pressout, miss- didnt jump under, total miss, made it, miss)
50kg (4) all good
kinda disappointing, 57 is light

[B]Good Morning[/B]
35kg/4 (4)

[B]Snatch Grip Press from Snatch Position[/B]
15kg/6 (3)
told me my hips or tight. or my butt's to big to fit between them, your choice. Seriously, that my feet have to be farther apart and heels not turned in so far to compensate. and also, STICK the lock out.
Trained with two other students. They're men my age!! Did pretty well.