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sprint training
60 yards X 5
50 yards X 6
40 yards X 7
30 yards X 8

m/55/178 CrossFitChesterton

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07.24.10:
Swim 250 meters

07.25.10:
Just a little work at the hunting property

07.26.10:
Month 5, Week 3, Wendler 5/3/1, OHS Day

WARMUP—
OHS 5x55, 5x65, 3x80

STRENGTH—
OHS
5x95
3x110
3x125 ([B]F-4[/B]) ([B]New 1RM=137, have reached another 2010 goal![/B])

Will do some running/hiking/pushups with the weight vest on later today

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Nice PR [B]John J[/B]....

[B]07.25.2010-Sunday REST DAY[/B]
AM: 30 Burpees 15# Vest



[B]07.26.2010-Monday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup: Row 500 (1:54), step n stretch step & pull ham kick floor dusters lunge & twist, pec stretch, shoulder mobility & stretch

[B]Strength: Deadlift (find new 1RM)[/B]
1x225
1x255 PR
[B][COLOR="Red"]1x260 PR[/COLOR][/B] ugly! (hitched - but got it locked out, old PR was 245#, 1RM test 3 weeks ago for this cycle was only 230#)


[B]WOD (Fran-ish[/B] - last of the mixed up girls month):
for time:
9-15-21-15-9
thrusters - 95# (65#)
ring pull-ups
Shoulder was fine at the gym after getting warm, but it bothered me the last two days & nights, tried a few ring pullups & thrusters, seemed like an easy WOD for me, at the last second I decided to rest the shoulder and not push it.

Instead I did 9-15-21-15-9 75# squat/doubleunder/pushups. (Im not good at making up my own wods).
[B]12:24[/B]

Shoulder Stuff (Diesel Crew)
3x10 T-bar row (30# on 45# barbell)

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I am amazed at each time I view what you guys are doing!!

Steve, thanks for the encouragement. As long as my knees hold out & my hamstrings hang on, I'll be running! (Besides, I've got a running date in a little under 50 years!;))

[B]WU:[/B]

150 single unders [I](WHY can't I get double unders!:ranting2:)
[/I]3X10
Burpees (Yay! Burpees! God knows I don't do enough of 'em!)
GHD situps
10 sec handstands (assisted)

[B]WOD:[/B]
[B]Lynne[/B]

205# bench press/# pullups (Kipping!)
7/6,
5/6,
6/6,
5/6,
4/5

What a Nasty Girl!

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Congrats on the PR's Deb B and JJ
WU
150 jump rope
15 passovers
20 walking lunge
2x10 O/H squat @ 65#
2x20 pushup
2x20 GHD back extension
2x20 GHD sit up

C&J
3@65#
3@95
3@115
2@155
3@155
3@160

WOD 4 rounds
400m run
20 pullup

14:46

m/55/178 CrossFitChesterton

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[B]Deb,

[/B]Props on the 260# DL PR! That is a rockin' heavy pull! Nice!

[B]John J.,

[/B]Awesome OHS PR! Great work.

[I][B]100724 - SATURDAY

[/B]Full work day, and with travel to/from, about 11:00 hours.....[U][B]very[/B][/U] abbreviated workout after short warm-up:

[/I][B]Shoulder Press:
[/B]35# dumbbells 3 X 10
[B]Shrugs:
[/B]35# Dumbbells 3 X 10
[I][B]All not timed.[/B]

[B]100725 - SUNDAY: REST DAY.
[/B]Played guitar and led worship at church. Then worked a full (almost) shift - GTG slinging brew (coffee, that is!).

[/I][I][B]100726 - MONDAY: Physical Therapy, Day #1 (No Workout Today).
[/B][/I]Evaluated for pain in SI joints and hamstring rehab. The good news: My body is just getting old and I will have noisy/popping SI joints. The bad news - - they shouldn't hurt and there are some muscularity issues (which are also contributing to recurrent hamstring tears). Lots of stretching and strength work ahead.......

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[QUOTE]150 single unders (WHY can't I get double unders!)[/QUOTE]

Bill - for the longest time I couldn't do them, then I realized the others that could do them, were jumping SLOWER and just a little higher & turning faster (and I was never gonna double under my singles jump - I was quick at them). It sounds weird but try relaxing & going slower, jump a little higher and quick hands. Takes a while before where and how to hold your handles becomes a habit too. (now I can't do single unders, Im a spaz!:p )

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Thanks everybody re: new OHS p.r.

Ended up doing 250m in the pool yesterday for my WOD, 7:30.

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[QUOTE=Deb Borbone;817250]Bill - for the longest time I couldn't do them, then I realized the others that could do them, were jumping SLOWER and just a little higher & turning faster (and I was never gonna double under my singles jump - I was quick at them). It sounds weird but try relaxing & going slower, jump a little higher and quick hands. Takes a while before where and how to hold your handles becomes a habit too. (now I can't do single unders, Im a spaz!:p )[/QUOTE]

Deb is right. Two other things I felt that really helped me with DU's was getting a good quality rope and one that is sized correctly. We see a lot of people struggle, because they just grab the first rope of the rack, sometimes to long or too short, etc.

I tried one of these ropes (RX Jump Ropes) at the games, they were awesome, heavy cable that spins super easy. The vendor had a booth at the games, they custom size them to you. Looks like Rogue Fitness will be carrying them soon too. I have a nice Buddy Lee but plan on buying one of these RX ropes soon. WFS [url]http://www.facebook.com/RxJumpRopes[/url]

PS....nice job on the OHS [B]JJ[/B]

I haven't worked out since the games, screwed my shoulder up on Nancy (OHS)...so just trying to heal first. I attended the Crossfit Movement mobility cert last weekend by Kelley Starrett in Santa Cruz, it was great well and worth the money. Signed up for CF Football cert in August.

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7/23 WOD

21-15-9
Hang Power Snatch (75#/45#)
Chest-to-Bar Pullups

9:20 @ Rx'd weight, but normal pull-ups

~~~~~~~~~~~~~~~~~~~~~~~~

7/27 WOD

Find your 1RM Split Jerk
Followed by:
16 x 25M Sprints (1 every 30 Seconds)

160# PR! And Elite Goal! First time I've ever gotten my bodyweight over my head! It has been at least a month since my last PR, and many of my numbers have been trending down, so hitting a PR had big booster effect today.

Not sure where body weight is today, but it's usually 155#-158#. Had a rough weekend with my fraternity reunion, so figured 160# would be necessary to make sure I was at body weight. Failed at 165#. Think I took too many reps building up to 165#, so if I wasn't so gassed by then, it might have happened.

Otsen joined the 6 am'ers. He sounds sincere about joining us permanently, so let's hope it works out.

The Claw

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Mid Year Check on 2010 Resolutions

- Lose another 8 pounds (200) [B]DONE[/B]
- Dead-lift 2x my weight (400- DUH!) might not get 400, but maybe 2x weight (390)
- Rear squat 315 I should get this
- shoulder press 185 (CF total 900) Maybe, doubtful
- bench press 275 Should get this or close
- Cindy 20 rounds Dunno, gonna try Cindy this week
- 10 dead-hang pullups At 5, up from 3
- Master kipping pullup Meh
- OHS 135 [B]DONE[/B]
- Total cholesterol under 240 w/o statins (high HDL) Meh, just a number, off the statins now though and triglycerides are <150 and HDL >70.

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Deb, Terry,
Thanks for the tips! I'm gonna try them. I know ropes make a [B]BIG[/B] difference!

[B]WU:[/B]

800+m run

15 Pull ups
15 Jumping Jacks
15 Push Ups

[B]WOD:
AMRAP[/B] in 20 Min

10 20# Wall Ball Shots
10 GHD Sit ups
10 Back Extensions

10 rounds, 10 Wall Ball Shots & 2 sit ups

[I]I was amazed how easy the Wall Ball Shots were since I've been doing 10 wall squats in the morning & 10 in the evening![/I]

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[B]07.27.2010-Tuesday[/B]
AM: 30 Burpees 15# Vest


PM: Warmup - run 400, step & stretch, step & pull, lunge & twist, floor sweepers, shoulder mobility & stretch, pec stretch, trigger point back & chest - shoulders.

[B]WOD:[/B] For time:
500 meter row
21 k2e, 21 box jumps
500 meter row
15 k2e, 15 box jumps
500 meter row
9 k2e, 9 box jumps
((rx'd box=24" (20")
[B]13:57 Rx[/B] K2E didn't bother my shoulder today, they made us do it without a box touch or kicking off the wall on reps.... Will ice it anyway; I was slow on the row today!!

Post WOD:
24" box jumps, w & without a vest; next time 24", I think 20" is too easy now.
3x5 Ring Dips with skinny band, full ROM (singled for 2 sets, doubled for the last)

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[I][B]100727 TUESDAY
2 mile run.

Warm-up:
[/B][/I]Walk 800m
Stretching

[I][B]WOD: Run 2 miles for time.
[/B][/I][B]TIME = 20:14[/B].
Walked a total of 800m or so in several short distances to rest/take stress off right hamstring. Ran the remaining 2400m. Hamstring felt great for the most part and run felt a lot faster than that I did for my 5K. Want to do this again when hamstring is 100%.

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Got flooded over the weekend following some storms. Have not been able to get to the box. Finally worked out at the small center we have in the office. Not very good. No squat rack, no oly bars just cardio and some machines. Ended up doing some DB presses, squats on a smith machine then cashed out with 50 unbroken pushups.

It's been harder to drive all the way to my affiliate so thinking about giving the Wendler program a go since I have access to some weights in the 'hood.

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That dude on the main page who won the 2010 games was my trainer at Rogue!

Way to go, Graham!!

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07.28.10:
Month 5, Week 4 (De-Load), Wendler 5/3/1, Dead Lift Day

Warmup:

DL 5x135
20 pushups
Stretch

Strength:

DL
5x205
5x225
5x245


WOD:

75 Ball Slams (25 lb)
3:28

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7/28 WOD

Group of Four (only two people working at a time, except for 400 M run) does:
400 M Run
150 Double Unders
150 Pull ups
400 M Run
150 Knees to Elbows
400 M Lunge

Felt OK, but not stellar, on DU's, pull ups, and K2E's.

16 people at 6 am! Biggest class I ever saw, cool! We had to change WOD as posted due to all the people. WOD as posted featured max ring dips, so I took a crack at it and got 15 :kicking0:, beating my old PR by 2.

The Claw

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7-28-10
Deadlift 5-5-5-5-5
[B]315, 335, 385, 315, 315[/B]

then,

“Annie”
50-40-30-20-10 rep rounds of:
-double-unders
-abmat sit-ups

[B]Time 7:26[/B]

did this with the 5:30am class, hard to get motivated at first

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[B]Terry[/B] nice work, hope the shoulder is better. [B]Jeff[/B] floods stink, hope you're drying out finally!

[B]07.28.2010-Wednesday[/B]
AM: 30 Burpees 15# vest

PM: Warmup - Run 400, step & stretch, step & pull, lunge & twist, ham kicks, floor sweepers, pec stretch, shoulder mobility & stretch
[B]WOD "The Chief"[/B]
5 rounds, each 3:00 AMRAP, 1:00 rest of:
3 power cleans - 135# (85#)
6 push-ups
9 squats
[B]24.8 Rx[/B] Not feeling it today, yay for rest day tomorrow - but still a little better than last time I did it (21+13+6+3).

Run 400m, stretch

Home:
4x8x95# backsquat working to get low & fast
Shoulder rehab
40 walking lunge w/15# plate overhead

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[B]WU:[/B]
PVC Pass throughs
Push downs

500m jog with
25m lunges
25m reverse Lunges
25m frankestrin walks
25m Buttkickers
25m High knees

5 50ft Sprints

[B]WOD:[/B]

Tabata This!

Squats, rower, jumping pull ups, sit ups, 20" box push ups [I](No rest between exercises!)[/I]

469 reps + calories (33)

[I]Could've scaled up![/I]

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John J---admire the specific ways that you set goals for the year.

Jeff, sorry to hear about the floods.

From Tuesday, 10727 on the main site: "Roy" (scale)

5RFT
225 DL, 25R (15R)
20 Box Jumps at 2' box (15R step up single leg)
25 Pull ups (15)

Completed in 22:31. RIP Roy.

Doing my own personal Paleo Challenge. This is day 3. Tea instead of coffee as I don't like coffee w/o the creamer and sweetner. No diet soda, use iced tea. Nothing w. sugar. Actually not as hard as I thought. Fruit or dried fruit or trail mix for desert. I like the veggies and protein. Did allot of the latter before but had kinda ignored the rest.

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WU
stretch
passover
walking lunge 20 steps
squat stretch
3 rounds Cindy

DL Warm with 135
3@225#
3@245
3@275
3@295
3@327
3@360

WOD Grace RX @ 135#
4:45

Where is Charlie, John Scott, Diane Dennis, and the rest of the over 50 crowd

m/55/178 CrossFitChesterton

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John, Nice set of DLs

Wednesday,

DL 5x5, 225, 245, 275, 295, 275

Bench Press 5x5, 135, 155, 155, 155, 155

1 mile run, 8:35 (treadmill helped the pace)

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ok, so monday I did a "squat ladder".. (one squat first min, 2 squats the second minute..... all the way until you can't finish that amount of reps in the minute)

rounds 1-10: overhead squat
rounds 11-20: front squat
rounds 21+: back squat
bar only (mens/womens)...
so, I'm thinking the whole time... this isn't so bad.. I completed 28 rounds (which I didn't figure out till I got home that I had done 406 squats with the 33# bar!)..
I haven't been able to walk all week!!

Just an idea for those of you who want to really have some serious pain.. try that one!!
I had to do upper body lifting (bench and shoulder press--I couldn't even jerk cuz my legs couldn't move) on Tues, and Wed I had to take off. Today was Squat cleans and I thought I was going to die..

Man.. it takes longer to recover when I am older!!
:yikes:

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Oh man, Marianne, that death by/ladder sounds like wicked FUN!

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[quote=Diane Mahoney;819030]Oh man, Marianne, that death by/ladder sounds like wicked FUN![/quote]

no fun the few days after. I am practicing my "old woman walk"!! :rofl: I'm not kidding though.. it was the worst I have been since I started crossfit..

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Thanks Jeff
Marianne I m gonna try that one soon 406 squats ouch!

WU
15 passovers
2x12 walking lunge
2x20 GHD back extensions
30 GHD sit ups
20 GHD sit ups
3x10 DH pullups

WOD FGB 262

m/55/178 CrossFitChesterton

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Marianne- Whiskey Tango...?? That's awesome!

John Burch- Great FGB!

[B]WU:
[/B]400+m run
PVC pass thoughs
Push downs
50 ft butt kickers
50 ft high knees

[B]WOD:
[/B]Cindy (5 Pull ups, 10 push ups, 15 air squats) AMRAP in 20 min

13 rounds + 2 Pull ups [I]Rx'd![/I]:pepper:

[I]Felt my Kipping pullups were better! Amazed that the pushups were the worst part![/I]

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Marianne, And I thought the 20 rep squat WOD was a killer. I've done pullup ladders, pushup ladders. Going to have to try this one.

Thursday, Run 5k, 29:53

A bunch of us from the office ran the Terrapin 5k [URL="http://www.terrapin5k.com/"]http://www.terrapin5k.com/[/URL] (wfs) in Chicago. Start at Soldier Field and run south out and back along the Lake Michigan. Party to Mr Blotto afterwards. Good time. Lots of tie dye Dead Head tshirts. :pepper:

My wife came out (she training for Chicago Marathon). Left me in the crowd at the first 1/5 mile. I haven't put in more than a 1 mile distance since starting crossfit. That's gotta change.

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Yea, for those of you who want to try this squat ladder.. remember--bar only (mens/womens): OHS for 10 rounds, FS for 10 rounds, then BS for the remainder.. it feels "not too bad", but .... watch out!! have some good Upper body wod's lined up for the rest of the week!

I have done the 20/15/10 Backsquat thing for a while now and it is actually very good as well. Start with light weight (about 65% 1RM)and begin with the 20 reps, then go up in weight for the 15 and again for the 10 (no racking the bar during a set). Then the next time (I was doing this once a week until i failed) add more weight to each set. I just went up 5# each time and 5# for each set cuz it gets heavy really fast!!

Today's wod was good.:
Started with strength: Front squat.. (what is it about this week with the squats!?) 3 x 5 I can barely squat still!! 105/115/120 (no pr, was lucky to get to 120 today!)

AMRAP 10 min
10 Deadlift (225/135)
5 Push press (135/75)
I used women's bar with 1lb (fractionals) on the deadlift bar, so I was 135 for deads, 73 for PP..
I got in 7 rounds. much tougher than it looks.

Have a great weekend everyone.. i'm gonna rest these old (but still sexy!) legs!! ;)

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Friday, Nothing fancy. Felt crappy.

4x ME Chin ups, 21, 18, 13, 15

OHS 3x3 65. 85, 95

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I forwarded Marianne's workout to our trainer who schedules the WOD's. :cool:

Rest day here. I am Rx'ing it.

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Nice job on the Squat WOD Marianne, like the new avatar too.

7-30-10
for time:
-20 reps shoulder to overhead, 185 lbs
-40 burpees
*Partition as needed

[B]14:08[/B]
this was a SW Regional Games WOD, winning time was under 3 minutes
pulled the weight from the ground, did 3 reps first round ended up power cleaning every rep from the ground after that.

rest, then

Max Effort 500 m row - [B]1:31[/B]

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07.30.10:
Month 5, Week 4, Wendler 5/3/1, Bench Press and Pullup Day

WARMUP—

Pullups
5x #3 band
5x #2 band
3x #1 band

Bench Press
5x100
5x120
3x135

STRENGTH—

Pullups
5xBW
4xBW ([B]F-5[/B])
4xBW ([B]F-5[/B])

Bench Press
5x150
5x170
5x190

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[B]07.29.2010-Thursday REST DAY[/B]
AM: 30 Burpees 15# Vest

[B]07.30.2010-Friday Semi Rest Day[/B] Just not sleeping well this week!
AM: 30 Burpees 15# Vest

PM: Warmup then Strength: Power Snatch - 85#
Then snatch practice, and OHS practice

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Marinne - about the amount of squats this week, I feel pain, though it's my shoulder! As on of the firebreathers in the box said,"...just think about how in life you will never use the same body part two days in a row… right…" :rofl:

[B]WU:[/B]

100m run
50ft walking lunges
2x10
Pull ups
Push ups
Sit ups (GHD, floor)

[B]WOD:
[/B]
95#Clean& Jerk Ladder

6 rounds & 5 reps

[I]Could've done 135[/I]#[I], but my form would've been sloppy (And the rounds would've been lower! [/I];)[I])[/I]

[B]After WOD:[/B]
10 Australian rows
10 Ring Dips

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Thanks William
WU
600m row
stretch
200m row
2x25 GHD back extension
2x20 K2E

shoulder press
3@95#
3@115
3@125
3@135
F@145
1@140

WOD Cindy 3 squats short of 19 rounds

m/55/178 CrossFitChesterton

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[I][B]100731 FRIDAY

[/B]Have taken most of the week off. 2 mile run (walked 800m of it) to give the hammy a rest ever so often, ran the rest) on Tues. Crazy work schedule has me pretty tired. Still sore from PT on Wednesday and from doing PT exercises at home. Plan to get back into it this next week.
[/I]

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Took yesterday off. Did the following

Thursday 100729

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Done w. 75# to work on form. Need to work on getting under the bar faster and deeper so I can jack the bar up w. extended arms. Lighter weight also let me get the bar overhead (and slightly foward due to shoulder flexibility issues) without torquing my low back. Next time I could reasonably increase the weight. Completed in 6:23.

Finish up with bench press: 10 X 135,155,185,225 (broken).

Fifth day on Paleo Challenge. No slips so far. This is Friday night. Normally my pizza and diet coke night. Grilled veggies and turkey burgers. Cherries for desert. Green iced tea to wash everything down. This evening was the toughest so far.