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[B]03.06.2011-Sunday[/B]
MWODS 134, 117, 71, 39 [B]03.07.2011-Monday[/B] Snatch Liftoff/Snatch Pull (2+2) 25kg (2) 30kg (2) 35kg (2) 40kg (2) 45kg (2) [B]Snatch Liftoff/Snatch (2+1)[/B] 25kg (2) 30kg (2) 35kg (5) these sucked. [B] Front Squat (light)[/B] 35kgx4 (4) bagged it early. |
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Pat- Congrats on the new grandson!! Hope he & his mom continue to do well!
[B]WU:[/B] 3x10 squats push ups sit ups [I]They are redoing showers @ the other gyms on base, so we've got more folks around looking (and watching us!). You should've seen the looks we got! Definitely :scaring the straits!"[/I] [B]WOD:[/B] Nicole 20 min AMRAP 400m run As many pull ups as you can. 5 rounds 6+5+5+5+5 with an additional 400m (Just couldn't hang on the bar for another minute and a half! ;) ) [I]I was down 3 reps from last Sept. But I felt good that they were kipping & I did the WOD Rx'd![/I] |
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W/U double unders, PR 19 consecutive
20 Kb swings each arm (45#) run, 800 M 15 Kb ea. arm, run 800 M 10 Kb ea. arm, run 800 M 5 Kb ea. arm, run 800 M 8:56 B/O 800 M slow jogg |
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3.7.11 Monday Crossfit Motown evening
Short and sweet tonight Warmup, 2 rounds of: Burpees 20 seconds 10 second rest Abmats 20 seconds 10 second rest KB swings 20 seconds 10 second rest PVC press 20 seconds 10 second rest Then, Louie Simmons speed work 2x12 on 45 seconds of 50% of MR Press, for me that was 45#. I'm truly horrible at pressing. I can't get my body stacked up properly, have a tendency to stick my butt and ribs out and overflex my back. WOD 4 rounds of 10 Sumo deadlift, 135# 10 KB swings, 1 pood. 3:54, towards the front end of the group. On a sad note, the father of my son's best man died unexpectedly Saturday. Heart attack while shopping; he was only 59 years old. Serves to underscore the importance of what we're doing here, taking proper care of ourselves. That and being sure to tell our friends and family that we love them every chance we get. RIP Gary. |
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03.07.11
WU-10min Jumprope-PVC Passthu x 20, ringrow (slow x 20) WOD: Shoulder Press 3-3-3-3-3-3-3 Then Four rounds for time of: 7 Muscle-ups 225 pound Deadlift, 15 reps Walking Lunge, 30 steps WU-SP-45x10 65,75,80,85, 85,F (shoulder started to talk badly) scale MU's standing on floor DL-165# Time: 10:23 |
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yesterday made me remember why i miss mountain biking so much. it was running mechaninc clinic day and it just served to reinforce what i already knew that i don't got no rythm. it was SAD how out of step i was with the rest of the class as our coach took us through the warm up paces.
800 m run 4:27 (55 seconds faster than with the 20 lb vest on in the snow) 21-15-9 good mornings with 65 lb saftey squat bar ( yea i think? it showed up yesterday. can't wait for thursday...heavy lifting day) air squats 3:38 400 m sprint. (was unable to get a full swining action of left arm happening due to an on going rom issue with the damn thing) 1:28. mountian biking is so much more fun than running i really hope that i can get back to it soon. |
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I practiced DU's yesterday and did 15 rounds of 10 every minute on the minute. Murphy's Law showed up in today's WOD since my calves are torched.
Warm-up Suicide drills 10 repeats 3 rounds: 10 DU's 10 Crisscross jumps Workout: 10x100m sprints In seconds 23-21-22-21-21-22-22-22-22-22 |
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03.07.11
Wendler 5/3/1 Month 1, Week 4 Dead Lift Day/Deload phase WARM 500m Row 2:00 WOD DL 5x135 5x155 5x175 CASHOUT 24 lunges :60 plank |
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Must say I got up this morning pretty sore after all those DL's yesterday and believing I would take it easy on the legs today? (wouldn't you know it "Sprinting for the WOD" go figure!! Gotta love CF!!
03.08.11 Wake up-raining and 35 degrees--thought "you gotta be kidding":rofl: quick cup of coffee and mumble to self---something about WHY DO I LIVE IN THE PNW??----:confused: WU:-10min Jump-rope (getting a little better/75SU new PR! 10-PU, 10 Pull-ups, 15 AS, WOd: Ten rounds, each for time of: 100 meter Sprint:run: Rest 90 seconds Times: 18sec-17sec-(one in the middle at 19sec) I have not a clue what is a good time for a New runner? For sure the best I have ever felt sprinting and loving even more the POSE technique and the Inov8's;) |
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[quote=Jeff Metzger;911701]...On a sad note, the father of my son's best man died unexpectedly Saturday. Heart attack while shopping; he was only 59 years old. Serves to underscore the importance of what we're doing here, taking proper care of ourselves. That and being sure to tell our friends and family that we love them every chance we get.
RIP Gary...[/quote] Jeff -My condolences to your son's friend & his family! But, you are SO right! CF gives us so much more ability, time, & life. These are sobering reminders of why we do it! Michelle - Awesome DU & sprint work! One of my goals this year is to conquer them! Tim - You too! The last time I did this WOD one of the firebreathers in the box kept saying how bad the WOD was. I pulled a hammie on the 7th sprint!! Bill H - I'm amazed at your KB swing & 800m time [B]WU:[/B] 400m run (easy, faster, backwards, even faster) 10 Vomit Comets (Burpees (Yay! Burpees!) Mobility WOD moves (Did I NEED them! :yikes:) [B]WOD: [/B]9 reps 95# thrusters, pull ups; 21 reps 75# thrusters, blue band assisted pull ups; 36 reps 65# thrusters, green band assisted pull ups 19:09 [I]I was supposed to do 15 reps the 1st round! Have no idea why I went to the Rx'd reps for the remainder of the WOD!:shrug:This was brutal! The last round of pull ups, I tried the reverse grip & my biceps were screaming "NO MAS!!" While I wasn't the 1st done, I wasn't the last!:)[/I] |
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[B][U]March 7[/U][/B]
Had to work late and didn't work out. [B][U]March 8[/U][/B] [U]Running[/U] Jog 5 minutes 12x400, 90 sec RI (2x8 mph, 2x8.5 mph, 4x9 mph, 2x9.5 mph, 2x10 mph) Jog 5 minutes Stretch HR averaged 130 and hit max of 161 Running feels good. I'm so busy at work (and outside of it) right now that I can't get all of my training in, so I'm making sure to swim and run due to the upcoming competitions. Things should get better after tomorrow, so I will start lifting and doing some crossfit again. Riding will start this weekend and cycling to work will start March 12th with daylight savings. |
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gee surprise surprise another leg day
3x400 meter sled pull w/90 lbs and 25 situps 27:44 day off tomorrow......... |
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03.08.11
Wendler 5/3/1. Month 1, Week 4 Bench Press Day/Deload phase WARM 1/4 mile run WOD BP 5x135 5x135 5x135 CASHOUT 15 dips 15 knees to elbows |
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[QUOTE=Jeff Metzger;911701]On a sad note, the father of my son's best man died unexpectedly Saturday. Heart attack while shopping; he was only 59 years old. Serves to underscore the importance of what we're doing here, taking proper care of ourselves. That and being sure to tell our friends and family that we love them every chance we get.
RIP Gary.[/QUOTE] Jeff this made me tear up this morning. I'm sorry for your son & his friend and their loss. You are exactly right on why it's so important that we do this. |
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[QUOTE=William Hoogsteden;912066]
Michelle - Awesome DU & sprint work! One of my goals this year is to conquer them! [/QUOTE] William, my only advice on the DU's is start out with shorter windows of time than I did. I did the WOD on Thursday that was 6 rounds of 10 single, single, double's. My calves got pretty sore and I rested Saturday and Sunday. I did a 2 a day on Monday because I wanted to practice the DU's again. I mistakenly got caught up in doing them during the lunch WOD which was the every minute on the minute while the crowd was doing bench press and power cleans. I did it the whole time they did 10 rounds of each movement which put me at around 40 minutes total for the DU's with many singles mixed in. In my humble opinion that was just way too aggressive in hindsight and I should have limited it to 15 or 20 minutes. My calves are still really sore today. Not to mention the 10x100m sprints yesterday. [B]3-8[/B] 12 minute AMRAP 3 Shoulder press 60# 5 Dead lifts 145# Completed 8 rounds |
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3/9 WOD
20 Rep Max Backsquat 165#. Guessed at what weight to use, which is about 2/3 of my one-rep max and also a little bit over my bodyweight. Tough but I did it. Maybe could have done 170#, maybe not. AMRAP 20 20 Box Jumps 25 Double Unders 1 Minute Plank 6 rounds @ 24". Double unders went surprisingly well, as I was able to string together 15+ multiple times. Otherwise, it was 1 or 2 reps. It seems that it takes about 3 reps to hit my rhythm, and once I do that I can go for a while. Held 60 secs continuous plank 4 of the 6 rounds, including last two rounds. The Claw |
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3.9.11 wednesday, home
Tonight would normally be a workout at the motown gym, but my coach, who's my son, and the rest of my family will be at Gary's final services. My daughter flew up from Ft Lauderdale (and boy are her arms tired) to attend. She is doing some Crossfit stuff in FL and wanted to do a liitle something today, so: Home WOD 21-15-9 Pullups, band assisted Pushups Abmats Me: 5:46, my daughter, Grace, 6:05. |
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Michelle - Thanks for the DU advice! Between you, Deb, Terry & the Carl Paoli's gymnasticswod stuff, I know I'm gonna get there!
Claw - Killer Back Squat set! Hurts just thinking about it!! John J - Did you rest between the BP sets? ONCE I managed to 30 of 135, but I couldn't do ANYTHING afterward! Great Job Jim - I can relate!! Couldn't do the today's WOD at the box due to work stuff... [B]WU:[/B] 800m run 3x10 squats push ups sit ups 4 head stands 6 Forward rolls [B]WOD:[/B] Front Squat 3-3-3-3-3 Set 1: 135lbs 3 reps Set 2: 155lbs 3 reps Set 3: 175lbs 3 reps Set 4: 185lbs 0 reps Set 5: 180lbs 1 reps [I]Hate working out in the base Globo[/I].[I] Always feel like they're gonna tell me I'm "Not allowed to do that here"! Happy Lent Everybody![/I] |
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Short workout today after a week off.
Complete as many rounds as possible in 12 minutes of: 185 pound Bench press, 3 reps 225 pound Back squat, 5 reps 8 rounds plus 5 BS. Did the order of exercises backwards. |
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Big Bill:
Yeah, Wendler is purely a strength protocol, so there is rest between sets. The cardio/MetCon component is in the "cashout/assistive" portion at the end and on non-lifting days. Speaking of which: 03.10.11 WARM Stretch 20 k-bell swings 35# WOD Run 1/2 mile Row 1000m 9:31 |
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[B]3-10[/B]
Death by Pullups Made it 15 rounds, 120 pull-ups. 3 rounds unassisted, 10 rounds blue band, 2 rounds green band (which were really awkward). Jeff thinking of your family today. |
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Thanks Michelle, tough day.
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3/10 WOD
“Josh” 21 Overhead Squats (95#/65#) 42 Pull Ups 15 Overhead Squats 30 Pull Ups 9 Overhead Squats 18 Pull Ups 16:40 Rx'd. Boy this was long and hard! Pleased with my performance for the most part. Over a year ago I did it in about 17:45 and my notes indicate lots of problems with full depth on OHS. This time, nearly a minute faster and my OHS were much closer to legit. Same with pull ups, although toward the end my chin probably didn't pass vertical (or horizontal) plane of bar on quite a few reps. First time I've done lots of pull ups in a WOD in a while, and I have the torn callus to show for it. Guest appearance by Traver, also Randimal, J.J., and Bethany this morning. Fun crew! The Claw |
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Made myself take yesterday OFF! my hip flexor's were so sore I could hardly get up and "stretch" (proved I need to do more sprinting):yikes:
03.10.11 Death by Pull-ups RX (left shoulder still giving me fits) but hey had to give it a go! WU: 10min jump-rope Pass-tru's x 20 PU bar hang 11min-(tied last time) but did manage to kip most of them and all but the last 2 minutes! Jeff--Praying for Comfort and peace to your Family |
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Sorry to hear that Jeff. My sympathies.
[B]03.10.2011-Thursday[/B] [B]Snatch Liftoff/Pull+P Snatch[/B] 15kgx2 (4) 20kgx3 (2) 25kgx3 (2) [B]Clean & Jerk[/B] 25kgx3 35kgx2 (2) 40kgx1 40kgx2 42kgx1 (2) 44kgx1 (3) 46kgx1 (7) [B]Clean Pull from Floor[/B] 50kgx3 (3) 55kgx2 (3) 60kgx1 (5) [B]Lunges[/B] 25kgx5+5 (7) |
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3/9
Floor Press 10@95 10@145 3@185 Dumbell press 7x7@40# 3x5 bent over row @ 60# 10 ring dip WOD AMRAP 8:00 @ 95# 10 Squat walk lenght gym floor/w barbell 10 snatch push press 2 rounds turned into pushpress 1 pushpress short of 5 rounds 3/10 WOD AMRAP 13:00 10 KB CJ @ 35 each arm 10 clapping pushup 10 V up 6 rounds + 12 CJ Post battle rope :30 five rounds m/56/185 |
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Michelle & Tim - Great job on "Death by Pull ups"!
Way to go Claw! [B]WU:[/B] 400m run Dynamic stretching (50ft)- Toy Soldiers Butt Kickers High Knees Spiderman Inch worms (2 push ups) 20 "Renegade Rows" [B]WOD:[/B] Ledesma 20 Min AMRAP: 5 Parallette handstand push-ups (1st round) 10 Toes through rings 20# Medicine ball cleans, 15 reps 4 rounds + 5 handstand push ups +10 Toes through Rings +10 20# Med Ball Squat cleans [I]Tough WOD! Needed to get a rhythm down on those Med ball cleans! Did 2 rounds & had 13 minutes left!:eek:[/I] |
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Jeff, hang in there! Michelle, your improvement is very inspiring. Claw, awesome work on Josh. That is a killer WOD. Tim, nice work on the pullups. Cliff, you have legs of steel now. William, way to go on the HSPUs. Sorry if I left anyone out. You are all doing impressive work!
[B][U]March 9[/U][/B] Meetings in NYC all day. Squeezed in some jump roping, light calisthenics and some stretching and mobility work in about 30 mins. [B][U]March 10[/U][/B] [U]Lunch - Swimming[/U] 10x100 yds, 30 sec RI (averaged around 1:36-38/100) HR in high 130s and felt really good [U]After Work[/U] 10 minutes of jump roping 10 minutes of dynamic stretching and mobility work Squats and bench press warm-up [B]Complete as many rounds as possible in 12 minutes of:[/B] 185 pound Bench press, 3 reps 225 pound Back squat, 5 reps [B]12 rounds even[/B] Stretched Bench was easy, but squats were tough, especially the last two rounds. My right hip is already kid of sore. Pleased with the effort, given all of my endurance work with little weight training or crossfit lately. |
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hang tough jeff. tommorow is a new day and will be better.
boy was tonite either a kick me in the nuts nite and/or wake up call kinda nite. started the morning off wrong and the whole day kinda went that way culminating in what was susposed to be 1-1-1 back squats with the new saftey bar something which i had never used before. it looked pretty straight forward. hang the bar on the rack, put weights on the ends, put your neck into the collar lift up and squat...then repeat with a heavier weight. so i warmed up, started adding weights working towards my pr of 350. at about 320 when i was trying to calculate where to open at i started thinking to my self i was really stuggling with 320 but it must just be me getting used to the new bar and position my body was in. nothing major until my coach comes by and watches me get ready to do a lift and says to me..."you are using the damn thing backwards" i just looked at him and shook my head thinking to my self what a dumb ***.....i got 340 down and up the right way but was gassed after that. so by reason of deductions i have concluded that tonite was a kick in the nuts in that 340 lbs is kinda heavy. and a wake up call in that if you are not 110% mentaly there either get there or don't mess around with 340 lbs. i know i was not there tonite 110%. tomorrow will be another day. |
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Cliff, lesson learned and today is another day.
[B]3-11[/B] 4 rounds for time 120 yard suicide sprints 15 lateral 18" box jumps 12 65# thrusters 21:48 |
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Jeff sorry to hear of your loss.
Dealing w. significant fatique subsequent to daughter's premature delivery of a "micro-premie". This is the boy's 1st week birthday. Doing well. Daughter out of the hospital. Due to the cesearian she cannot drive. She did leave hospital yesterday. We are all in wonderment that the moment of routine scan revealed the beginning of a tare of the placenta from the uterine wall. The techie saved two lives that day! Wednesday's back squats left me stiff for two days. Today I did: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed. 14R+8 pull ups. This is two more rounds than the last time I did this--10/09. Did 20 minutes of mobility work before the WOD. I am postponing the next round of strength training till I get my sleep and energy back. |
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Pat, best wishes for your grandson. That must be stressful. I also did that bench/squat main page WOD and am feeling the effects, as you will note below.
[B][U]March 11[/U][/B] Ran 3 miles (27 mins, HR 132) Shoulder Press: 10x45#, 5x95#, 5x105#, 5x120#, 5x135# Lots of stretching and rolling my hip. I will ice my hip tonight. My right hip is sore (bad kind of sore) from yesterday's WOD (glutes also sore, but the good kind) so I ran nice and easy today and even that was an effort. I need to get back into lifting again, as I have lost some strength. 135# felt pretty heavy tonight. |
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what a difference a day makes.
gotta love the wod where you just put your head down and grind 3x400m run 25 back ext 25 sit ups 13:04 got to try out our new prowler as well. i think life just got a whole lot worse :pepper: at out box. have a great weekend everybody. keep up the great work! |
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Keep us informed Pat! Seems like a really great time for a miracle!!!!! (I was maybe 4 lbs when I was born, a twin, LOL. I fit in my uncle's suit jacket pocket, can't imagine that tiny peanut of yours.)
Geez Japan!! the earthquake/tsunami, simply mesmerizing footage, you feel so helpless watching the devastation unfold :( I feel so self absorbed sometimes, logging my stuff. I guess we're all pretty lucky. Michelle - I weighed 160 Thurs pm!!! I asked my coach should I lose it, and he said he's all for weight gain, said my lifts would go up and up. [B]3.12.11 Saturday[/B] Coach is away, gave me a couple days of training today was light and easy. Warmup [B]Power Snatch & Press Fr. Shoulders[/B] 20kg/2+2 25kg/2+2 (2) 30kg/2+2 (2) 34kg/1 (4) I did two extra, Dave & Danica were helping me (shot my hips) [B]Power Jerk[/B] 30kg/2 38kg/2 45kg/1 (3) 50kg/1 [B]Power Clean & Jerk[/B] 30kg/2+1 (2) 40kg/1+1 (4) [B] Backsquat[/B] 40kg/4 (2) 50kg/3 (3) Spring break, had to wait for the gym to open. Nice talk with Danica, she's extremely personable, very helpful, down to earth and nice. Pleasure to talk to, lift with and amazing to watch. She was snatching 87kg today, last I counted. All the lifters there are nice to watch! |
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Deb B.: I'm better at being called a power jerk than actually doing them ...
03.12.11 Wendler 5/3/1 Month 1, Week 4 OHS Day Deload phase WARM 1/4 mile run 20 rollovers Stretch WOD OHS 5x45 5x55 5x65 CASHOUT/METCON 20 GHD sit-ups 20 push presses 75# Run 1/4 mile Stairs at Alum Creek Dam 8x120 (up, then down) |
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Best wishes to you and yours Pat !
Deb B your an amazing Woman 3/12 Reverse Hypers 10@50 3x12@100 20 GHD B&E Box Squat 12x2 6@135 6@155 SUMO Stance DL wu 6@135 1@225 1@255 1@345 Good Mornings with green band and at 95 WOD 4 rounds 10 power clean @115 10 broad jump 3:40 m/56/180 |
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John J. It must be nice to have such a good place to run stairs. Sounds perfect!
[B][U]March 13[/U][/B] [U]Swimming[/U] 3x500 yds, stretched between sets for 2-3 mins (9:05 pace every time, surprisingly consistent) HR in high 130s Felt good swimming. Hip is better today, but not yet pain free. Will probably roll and ice again tonight. |
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Work out today at Tribal Fitness. Unique warm up of several exercises.
Main set: AMRAP 7 minutes: 7 thrusters w. 95 lbs. and 7 burpees. 4R+7 thrusters and 2 burpees. |
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Work out today at Tribal Fitness. Unique warm up of several exercises.
Main set: AMRAP 7 minutes: 7 thrusters w. 95 lbs. and 7 burpees. 4R+7 thrusters and 2 burpees. |
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Took today off- rest and stretch,
Running in a 8k "Shamrock Run" tomorrow with a combined total of over 30,000 other crazy's in 40 degree weather, forecasted to rain and blow up to 40 mph! Why??---cause we can!!-our CF Utamed Box has 17 runners in the event some doing 5k, some 8k and some 16k---should be fun! Have a Blessed Weekend and please pray for the unfortunate folks in Japan! |
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