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03/09/10: Rest

(Because of a very full schedule, now including coaching lacrosse, I am now at every other day— hoping to get back to 2 on/1 off, 3/1 soon)

03/10/10:

WARMUP—
Bike
30 Squats
20 pushups
30 flutter kicks (4 ct.)

STRENGTH—
Snatch
3x95, 3x105, 2x115, 2x120, 1x125, 1x135, [B]1x140 (F)[/B]

WOD—
50 Box Jumps (20")
40 Mountain Climbers (4 ct.)
30 Ball Slams (25 lb)
20 Jump Squats w/45 lb. bar
10 GHD Situps

9:55

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[B]3-10-10[/B]
WU: 2000m C2 ~9:30

WOD:
10 RFT
15 x #135 DL
15 x Pushups

21:34.4 The DL's I had to break into 10/5 after about the 6th set but the pushups were full ROM and as Rx'd.

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Terry, awesome work out. All those heavy workouts are showing their effect. Look like you have packed on some solid muscle over the past few months.

Did the 100309 workout: 10 RTF of 15 DL w. 135# and 15 Push ups. After the first two rounds, i scaled this to 10 Reps and 10 Reps. My lungs were on fire. I am still recovering from the bronchitis. Finished in 17:31.

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CFC WU

HSC
3@95
3@115
3@135
3@145
3@150

WOD 5 rounds 5 thrusters @ 135# 5 Burpees
8:27

Post WOD 20 TGU 10 ea R&L @ 35#

m/55/180 CrossFit Chesterton

Thanks everyone for your comments on the trail run last Saturday:pepper:

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Turned 51 Tuesday so I took the day off. Big cheat meal with the family.

Wed, Mar 10th

Power Cleans 2-2-2-2 135, 155, 175 (f), 165

21 Deadlifts 225/155
800m Run
15 Deadlifts
800m Run
9 Deadlifts
800m Run

17:24

Weather has finally turned around here. In fifties last night so we all rolled our barbells outside for the DL and run. Good night to run but I've got to get those legs back.

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[B]Happy Birthday Jeff[/B]

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Happy Birthday, [B]Jeff[/B].

Great weather around here, too. Almost all the snow is melted and I'm finding all kinds of surprises left in the yard by the kids . . . and the dog (sorry for TMI).

Got my Vibram Five Fingers last night, tried em on and they do take a little getting used to, think you need to break em in a bit, looking forward to incorporating/wearing those starting tomorrow with some kettlebell snatch balances.

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Happy birthday, Jeff! :D

We did kettlebell cleans this morning. Never done them before. I like them! :D Also back squats and rowing. I don't like those as much.

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Thanks for the BD's. Seems like just another day.

Thurs, Mar 11

Run 10 min warm up, then..
Interval Runs:
30 sec @ 50%/30 sec @ 95%/30 sec walk x 8
walk 5 min, then...
Run 30 sec @ fastest 400 m pace; walk 90 sec x 3
walk 5 min cool down

Total distance 3.1 mi (5.0k)

[B]Hey Diane[/B], Just noticed you're in Denver. I'm competing in the Regional (Old and Badass Division) in Castle Rock the weekend of May 1st. You around?


Jeff

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Happy birthday[B] Jeff.[/B] Be interesting to see what the "old and badass" wods will look like. Been browsing through the sectionals...

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50 squats

sumo pulls
20x45
15x95
12x115
10x135
8x145

lat pull ups
15x3

22 min. bike
15x3

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[QUOTE=Deb Borbone;752212]Happy birthday[B] Jeff.[/B] Be interesting to see what the "old and badass" wods will look like. Been browsing through the sectionals...[/QUOTE]

They don't post them until a week in advance. I'd have to look if the others have been posted.

Terry, you see any of them?

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[QUOTE=Jeff Kilinski;752281]They don't post them until a week in advance. I'd have to look if the others have been posted.

Terry, you see any of them?[/QUOTE]


Just noticed, North Central Sectional (April 30-May2) is first Sectional. We'll have to wait to see the Masters' WODS.

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03/11/10: Not a total waste, ran some line touches with the lacrosse kids

03/12/10:

WARMUP—
25 SDHP (53 lb. k-bell)
10x135 Bench Press
10 OHS w/ PVC
10 Jumping Pullups
10 KB Snatches @35 lb. (5 ea. arm)

WOD:
"Lynne"
5 rounds/max reps
bodyweight Bench Press (205)/dead hang pullups
7/5
5/3
5/3
4/3
4/2

TOTAL: [B]41 p.r.[/B] (beat previous best by 2, from 1/23/10)

CASH-OUT:
(continuous/no rest)
3x26 K-bell snatch balance/right arm
3x26 K-bell snatch balance/left arm
3x36 K-bell snatch balance/right arm
3x36 K-bell snatch balance/left arm (lost control of the weight in the OHS position on the last two reps)

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Jeff, May 1st, yeah, I'm around! I'll be getting ready to go on vacation and I have Spanish class in the afternoon. Hmmmmmm, I'll have to look into this. It would be fun to see some competition!

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3/12 Workout

Worked with Becky at Sergei's Boot Camp. 60 minutes of continuous movement, using Bosu ball, Swill ball, and 20# dumbbells. Squats, lunges, pushups, planks, and bridges were the essential elements. Did not count, but there were easily hundreds of reps.

3/13 WOD

5 Rounds for time:
200 M Sprint
Max pull ups while your teammate runs the 200
Max burpee box jumps while your teammate runs the 200

15:27, worked with Baker and Aaron. Originally programmed as 200 m sprint, then 10 reps of pull ups and then box jumps, but we had too many people for pull up bars, so this became a team WOD. First couple of rounds, I hit at least 10 reps while my teammates ran, but by end probably less than 10 reps. I suspect if I did it run/10 reps/10 reps, my individual time would have been less than 15:27, but not certain of that. Hard to believe that burpee box jumps were the "active rest" part of the WOD!

By the way, yesterday's boot camp workout was from 4 pm to 5 pm, and this morning's WOD started at 6 am, so only 13 hours rest in between. That was probably a little too little rest.

The Claw

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[QUOTE=Pat Quigley;751647]Terry, awesome work out. All those heavy workouts are showing their effect. Look like you have packed on some solid muscle over the past few months.[/QUOTE]

Thanks Pat, yeah packed on some fat too. Working on eating less to loose a few pounds before competition, always easier to do pull ups when you weigh less :).

Jeff, My understanding is the Master's events are only held at the regionals not sectionals.

WFS [url]http://games2010.crossfit.com/qualifiers/masters-registration-opens-soon.html[/url]
it says here that "The workouts and scoring will be announced in April, and each Regional will have exactly the same workouts."

3/11/10
M.E. Weighted Pull-ups 3-3-3-1-1-1
[B]53,63,68, 70, 75, 80[/B]
rest 5 min, then
10 Min, row 2k, max double unders
[B]7:25 and 81 DUs[/B]

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[QUOTE=Terry Dickman;752558]

Jeff, My understanding is the Master's events are only held at the regionals not sectionals.

...it says here that "The workouts and scoring will be announced in April, and each Regional will have exactly the same workouts."


[/QUOTE]

Terry you're right. I've been switching my Regionals/Sectionals

Sectionals >feed to-> Regionals >feed to-> Finals

I didn't catch the workout details. Thanks.

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3-12-10

Durn, [B]Terry[/B], you read my mind re: weighted pullups.
WU: 1 mile on the C2=7:12.3/ring dips/ring push ups/BW squats

WOD:
Kipping pull ups x10/x10/x10
DH pull ups x6/x4/x6
with the weight vest:
#10x3 DH
#12x3 DH
#14x3 DH
#16x2 DH
#18x2 DH
#20x2 DH
#20x2 DH
#20x[COLOR="Red"]F[/COLOR] DH
took off the vest and managed 3x DH
Between each set I did 100 SU. I wished I had brought more weight today. The vest will hold 20 x 2lb shot bags, but I only brought #20.

Cashed out with a 4 mile bike ride in 14:30

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Fri, Mar 12,

for loads:
A. Power Snatch Cluster - 1.1.1 x 7; rest 3 min 135, 155, 155, 155, 165, 165
B. 16" Close Grip Bench Press - build to a 1RM; rest as needed, 190
C. GHD Sit Ups - 20 reps x 5 sets; rest 30 sec, Subbed an incline situp. 7:35

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I am really by some of the work and resistance crossing this thread.
Today I did a scale of 103011. 3RFT of 30 Double unders, 25 L pull ups, and 20 Squat cleans w. 50# DB's. Warm up SC's did something to one knee so I opted for prudence. I did 3:1 jump rope, tuck pull ups, and reduced the DB's to 20# for 10 reps. Completed in 13:38.

Looking forward to the Crossfit group at my gym tomorrow.

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[QUOTE]I am really by some of the work and resistance crossing this thread. [/QUOTE]
impressed?? Monsters, ALL of you. Makes me feel like a downright slacker!:p

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CFC WU
Max effort shoulder press
3@115#
3@125#
3@135#
1@145#
3@140#

WOD
row 500m
15 DL @ 135#
10 Pullup
15 24" box jump
10 K 2 E
15 Burpee

row 250 m
8 DL @ 135#
5 Pullup
8 24" box jump
5 K 2 E
8 Burpee
9:58

m/55/180 CrossFit Chesterton

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50 squats

DB Swings
17x55
15x60
13x65
11x70
10x75
8x80
7x85
6x90
5x95
5x100

Close grip lat pull downs
12x120
10x135
10x150
8x165

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[QUOTE=Jeff Kilinski;752673]Fri, Mar 12,

for loads:
A. Power Snatch Cluster - 1.1.1 x 7; rest 3 min 135, 155, 155, 155, 165, 165
B. 16" Close Grip Bench Press - build to a 1RM; rest as needed, 190
C. GHD Sit Ups - 20 reps x 5 sets; rest 30 sec, Subbed an incline situp. 7:35[/QUOTE]

Not sure if I can call this a typo but a colossal brain fart. I did power CLEANS yesterday, not snatches. BIG difference.

Got DT finals this morning. DT is,

Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Eight weeks ago it was 12:56 at 120#. We'll see what things look like this morning.

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[QUOTE=Jeff Kilinski;752853]
Eight weeks ago it was 12:56 at 120#. We'll see what things look like this morning.[/QUOTE]

Saturday, Mar 13

DT, 10:42

I'll take it.

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worked out at the beach again this morning. did an interval workout with running, squats, push ups, etc..

so beautiful down there. yes, i'm just rubbing it in. :D next time i'll take a photo to share.

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Nice of ya to check in Nancy, I will be looking for the pics

CFC WU
WOD- Helen
3 rounds
run 400m
21 KB swings@53#
12 Pullups
10:43

Post WOD
5 Rounds
5 95# clean
10 floor dusters
15 air squats
8:32

m/55/180 CrossFit Chesterton

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03/13/10:

WARMUP:
Dead Lift
5x135
5x155
3x185
Full Body Stretch

STRENGTH:
Dead lift
5x205
5x230
6x265

WOD:
20, 16, 10
Lunges (w/26 lb. k-bells)
Sit-ups

5:17 (went to no weight on lunges after 10 reps second set)

I'm starting the Wendler 5/3/1 program today. Will be doing Dead Lift, Shoulder Press and OHS (along with some regular MetCon stuff) for four weeks. Will post results. Right now, my 1RM in each is 325, 155, 115.

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Nancy, wish I was there! Oh wait, I am! :rofl:

3/13 WOD

"Fight Gone Bad" at the Goodland.

238 as Rx'd. My Elite Goal is 245, so I was bummed to get so close yet miss it. Only one additional rep on half of the 15 rotations, and I would have been there! On the other hand, this is the first time I've done it as Rx'd, so I learned how to do it. First, my cheapest reps are wall balls, followed by box jumps, then push presses, then SDHP's, and finally rows. Nick suggested powering straight out to rack up reps, and to mellow out on rows. Those were all good ideas.

This is how I'm going to try pacing next time:
Wallballs: At least 25 on first round, then 20 each round.
SDHP's: Average 14 each round.
Box jumps: At least 22 each round.
Push jerks: At least 14 each round.
Rows: At least 11 calories each round.

I think I lost my 7 reps simply by stopping reps shortly before time is called; next time, I'm going to try to be on the last rep when the clock is called.

Thanks to Nick for opening the Goodland for us, and it was so fun working with Su and Migs, just like the old days!

The Claw

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[QUOTE=Nancy Cohen;752914]worked out at the beach again this morning

so beautiful down there. yes, i'm just rubbing it in. :D next time i'll take a photo to share.[/QUOTE]



Take one looking down from the Mission also. great views.



Today I did the work out w. my crossfit club at my gym. 12 Rounds as fast as possible: front squat w. 95# (12, 11, 10, ....1 R), 10# ball slams X 20 R, 20-25 foot towel drags (in push up or pike position w. toes on a towel, drag your body for the length). As RX'd 36:35. I was the only one to finish as rx'd. The towel drags forced the five others in the class to sub a type of cross hand or body touch in push up position. There were three young slim women in class and I thought that they would have the core strength.

Even though I was the only one working after a while, I encouraged the coach to get some noise going in class. His wife and mother in law were in the class so he might have been inhibited.:shrug::rofl:

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[QUOTE=Jim Cordes;752969]Thanks to Nick for opening the Goodland for us, and it was so fun working with Su and Migs, just like the old days!

The Claw[/QUOTE]

Thats cool Jim. My daughter is a member there, I've been there once. Nick is awesome, he's an animal too...oh and nice job on the FGB!

3-13-10
Double today and tomorow
WOD 1:
Overhead Squats 3 sets of 15 reps.
[B]15×65, 15×85, 12×95, 15×90[/B]
What is the most weight you can get 15 quality reps with?

WOD 2:
For time:
50 chest to bar pull-ups
50 burpees
[B]Time 9:13[/B]
(wfs) [url]http://www.youtube.com/watch?v=5vsbnHZc7-o[/url]

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[QUOTE=Terry Dickman;753022]WOD 2:
For time:
50 chest to bar pull-ups
50 burpees
[B]Time 9:13[/B]
(wfs) [url]http://www.youtube.com/watch?v=5vsbnHZc7-o[/url][/QUOTE]

Nice job. If you're ever down visiting your daughter, let me know and I'll drop in and do a WOD at Goodland with you guys. I'm in Fresno/Tulare once in a blue moon; not Manteca yet, but you never know....

The Claw

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Definitely ready for a rest day!
Double today!

WOD 1: (Arnold Classic WOD#1)

5 Rounds For Time (completed with a weighted vest throughout 30lbs):
7 Deadlifts - 225lbs
11 Burpees

[B]Time 6:53[/B].... would have placed 131 out of 176
[url]http://www.youtube.com/watch?v=EVJMKuRYm4g[/url] (WFS)

WOD 2:

AMRAP 20 min:

row 200 m
10 unbroken box jumps, 24"
10 sumodeadlift high pulls, 95 lbs
If you break on Box jumps, you must start them over.

[B]7 rounds + 200m, 10 box jumps, 3 sumo deadlift high pulls[/B]

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[I][B]100314 SUNDAY

[/B][/I]Still haven't returned to working out yet. Respiratory infection is much improved, but have absolutely no energy.....having to take naps every day during the afternoon.....

At least I can breathe again and my blood pressure is back to normal!

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3/15 WOD

3 Rounds for Time:
10 Deadlifts (213#) (Should be 70%-80% of one rep max; this was 75% of 285#.)
7 Muscle-ups (subbed 21 Pull-ups)
75 Situps.

16:09. Too many Crossfitters for the equipment we had, so I teamed with Donnie on the bar and started on pull-ups. First set of pull-ups went 21 straight. (We loaded the 33# bar instead of the 45# bar by mistake, hence the unusual load on the deads.) Deads broken into sets of five. Situps were just a long slog. Think I overdid it yesterday by moving about 300 banker's boxes of old files from the storage shed under the driveway, into a pickup, and to a real storage unit. Lots of bending and stooping inside our shed, then lots of lifting and carrying. (There's functional fitness for you!) Congrats to Brian for getting his first muscle up!

The Claw

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03/15/10

WARMUP—
Stretch
Run 1000 meters
Shoulder Press 5x55, 5x70, 3x85

STRENGTH—
Shoulder Press
5x90
5x105
7x120

WOD—
Behind the neck press 21x65
Bike :60 maximum intensity
Pushups (hands on 20" box, feet on floor) x21
Bike :60 maximum intensity
Pushups (feet on 20" box, hands on floor) x21
Bike :60 maximum intensity

8:35

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Looks like some good comraderie among this thread's California contingent. Wish I was there.

Today The workout was AMRAP in 20 minutes of : 15 back extensions, 15 knees to elbows, 15 OH Squats w. 95#. I scaled this to 45# bar for the OH Squats. I cannot get the movement stabilized with the bar where it needs to be for this movement.

Finished 6 or 7 rounds plus 15 back extensions. Next time, I remember to bring a pencil to tick off the rounds.:shrug:

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[QUOTE=Pat Quigley;753772]Next time, I remember to bring a pencil to tick off the rounds.:shrug:[/QUOTE]

No kidding, that is a crucial piece of equipment.

The Claw

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short WU

DL
1@265
1@285
1@335
1@350
1@385 pr

WOD 10 rounds
5 Thrusters @ 115
5 pullup

12:40

m/55/180 CrossFit Chesterton