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You guys are all talking about eating. Fell off my Paleo challenge. Back to my partial compliance. Going to LA next week and I doubt I will hop back on board then. Looking forward to working out at Valley Crossfit once or twice.
After warm up: WOD 1 from CFFB: 3X5 back squat(add 5#): 245, 255, 260 3X5 bench press(add 5#): 190,195,200. Thursday 100826 For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping. Scale: pullups w. parallel grip, and HSPU's w. toes over bar at shoulder height. Ran low on time so I only did rounds 15......3. Time of 5:49. |
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Jeff - I'm jealous! Gotta find a way to take the dogs on a trail run!!
Claw - Don't know whether to say "Are you crazy?!?" or "Awesome!!!" Pat - AWESOME back squats & bench presses!! Enjoy LA & Valley! CrossFit [B]WU: [/B] PVC pass troughs Push downs 400m run Moredynamic stretching: 30m hip openners 30m hip closers 30m high knees 30m butt kickers [B]WOD:[/B] Front Squats: 5-5-5-5-5 95-115-135-145-135 [I]Practiced Muscle Ups from above my head (still jumped) BUT I could still do it!:)[/I] |
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08.28.10:
Swim 300 metres |
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William, thanks for the feedback. You are very impressive for someone just coming into this.
John J., are you doing crossfit as a part of a swim program? Today I took the workout from the mainsite: Saturday 100828 21-18-15-12-9-6 and 3 rep rounds of: Sumo deadlift high-pull, 75 pounds(scale 65 lbs.) Push jerk, 75 pounds(scale 65 lbs) 16:50. |
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Saturday,
In teams of 2 with only one person moving at any time, complete: -Broad jump 3000ft -Move 4,000lbs from floor to overhead -Deadlift 10,000lbs -200 Sit-ups or 100 Knees to Elbows -Box Jump 1,200 Vertical Feet. Team picks the loads, but my only have ONE barbell, and Box to jump on. Was lucky to team up with one of the trainers (HATE carrying the load for the young guns ;) ), We finished in 15:09. |
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Pat-
Close, swimming is part of my Crossfit program! :) 08.29.10: Warmup Run 1/4 mile 20 flutter kicks (4 ct.) 20 pushups 10 assisted pullups Stretch Strength Bench press 5x185 3x205 3x225 Pullups 5xBW 2xBW+25 (F-3) 3xBW (F-4) WOD 1/2 mile run 5:00 |
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[B]08.28.2010-Saturday[/B]
30 burpees 15# Vest Warmup Run 400 et al Bunch of KB swings w/the person I was waiting for yesterday Power clean prax.... worked up to 120-125, took it down to 115/110/95 to work on racking & getting under it. (at the higher weights i keep stepping one foot back...) turned into kind of a recovery week.... |
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Strength: work up to max 1 rep push press
65(5)/85(5)/90(f)/90(1)/95(1) [SIZE=5]100(1)PR :pepper::pepper: [SIZE=2](this was one of my top goals of the year!! Now for that ring dip!!)[/SIZE] [SIZE=2]Then I added work up to max 1 rep power clean: didn't want to do too many cuz we had them in the WOD today so I did: 85 (3)/ 95(1)/95(1)/[SIZE=5]105(1)PR:pepper::pepper:[/SIZE] [/SIZE][/SIZE] Then the WOD.... 3 rft 800M run 10 power clean (155/105)—>scaled to 85 (should have gone to 90! I was kind of afraid cuz I knew the runs would kill me and I had done a lot of strength already) |
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8/30 WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of: Power Snatch (115#/75#) Overhead Squat (115#/75#) 16:28 @ 95#. Fun power snatching 95#, but my form was big time sloppy on both snatches and the OHS. OHS in particular were barely within the same time zone as below parallel. WOD was designed to be heavy, so that's how I selected my weight. Had I done it at 75#, form probably would have been much better. When I'm away, I kind of forget how much fun Crossfitting is, so I'm glad to be back! Two travel days this week, and then that should be it for the next three weeks or so. The Claw |
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[QUOTE=Marianne Urbanski;835715]PR:pepper::pepper:[/QUOTE]
Congrats on the strength PR's! And great avatar! The Claw |
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Back squat 5-5-5+
155, 175, 205 (6) totally peetered out. Bailed on my metcon. |
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Jeff - Nice on that team work out! As I tell my kids, a case of wiles & cunning over coming youthful strength & energy! ;) I feel you pain on those back squats - they scare me!
Marianne - Kick@$$ on those PR's! :D Deb - you still kill me with those weighted Burpees! (Yay! Burpees!) [B]WU:[/B] 3X10 OHS (PVC) Back extension GHD Situps Pull Ups (Did [B]8 kipping in a row![/B] :pepper:) Dips [B]WOD:[/B] Run 5K 37:10 Hot & brutal! My hammies would tighten up & I'd have to walk to stretch 'em out! :ranting2: |
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[B]Bill[/B] you're going like gangbusters!! very inspiring!! All the men here are just so strong!! Challenge for me to stay healthy. I ran 2 miles yesterday, Kelly was on the board and I knew I wasn't gonna be able to do 150 wallballs w/my shoulder.
Hey [B]Dave Orr[/B] did great in the firefighers challenge he was training for, his team made world championships & he made the singles!!!:pepper::pepper::pepper: On another note anyone notice a lot of the original posters to this thread are MIA??!!! [B]John Burch, Terry, JSR, Steve L et al.!![/B] Vaca time or bad company!!? ;) |
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Nice PRs [B]Marianne![/B]:pepper::pepper::pepper::pepper::pepper: Knew you could do it!!!!!
(double post, theres a pepper limit!) |
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Got a question for y'all. Who works out at an affiliate? I found going to the box alot more motivating when we are all going at it together and I like to keep pace with the younger guys. Sometimes I can lift at the local park district facility or do some limited work in the garage but it's not the same.
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[B][U]Jeff asked: "Got a question for y'all. Who works out at an affiliate? I found going to the box alot more motivating when we are all going at it together and I like to keep pace with the younger guys. Sometimes I can lift at the local park district facility or do some limited work in the garage but it's not the same."[/U][/B]
I did. Here are my thoughts. I thought it was great as far as pushing yourself through WODs, but I also think you can— in theory— do the same for yourself, if you set your mind to it. However, generally speaking, the lack of competition and a nightly a$$-kicking by a trainer is hard to duplicate (or impossible) on your own. However, I also think, if you want to focus more on strength, and less on cardio, then working out at a box can be problematic. Because they don't really (generally speaking now) focus on periodized training for specific lifts. If you have your own equipment (bars/bumpers/mats/racks and space), you can spend more time and focus on strength, working out on your own. Especially if you're properly trained in form. Or you can always use this board and youtube videos for that. It's like anything else, there are tradeoffs. The other thing is, working ut in a box is damn expensive. Most around here are $125-$175 a month. Now, take six months worth of that ($750-1050), and you could have a damn fine starter gym in your basement: 4 mats Oly Bar 300 lbs. weight A jump rope 2-3 k-bells homemade parallettes d-ball pullup bar and bands I also subscribe to the Robb Wolf school of thought, which is vary it up and go as [I]au naturel/[/I]caveman as possible: hiking with a weight vest, swimming, strenuous work outdoors, etc. But that's just me. |
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[QUOTE=Deb Borbone;836235]On another note anyone notice a lot of the original posters to this thread are MIA??!!! [B]John Burch, Terry, JSR, Steve L et al.!![/B] Vaca time or bad company!!? ;)[/QUOTE]
Definitely not bad company...I took a month off with a few sporadic workouts in between, trying to let my shoulder heal. It's still not 100%. Got a 240lb 5 RM on Bench Press, set a PR on my 500 row (1:29), pulled 405lb DL a few times...made me wonder how I ever got 485, did two metcons and drank a beer every night while moving :) Mostly life stuff just getting in the way...moving to a smaller home, (downsizing) now that we are empty nesters. My daughter that goes to UCSB broke her arm last week doing muscle ups, she had a spiral fracture of the humerus, so we flew down south to be with her. She is doing fine now after a 3 hour surgery, plate in her arm with 12 screws. I missed my CF Football cert which was that weekend. Hit my first work out last night after a month. I had planned to only take 2 weeks off, definitely lost some strength. Hope to get back on it regularly from now on out. Going to try CF Football programming and hit the CF Football cert on 12/4. MONDAY, 08.30.10: DAILY WOD In-Season/ Off-Season Complete 4 rounds: Max Rep Bench Press 225 lbs (did 205) Max Rep Strict Pull Ups 15 Medicine Ball Sit Up Throws 20 lbs *For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat. Post total number of reps on bench & pull ups to comments. [B]24 reps bench 38 reps strict pull ups[/B] |
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hey thanks everyone for the congrats!!! I can't believe I finally got 100 overhead! You have no idea how big that is because my shoulder has been nothing but trouble for me!! It is finally starting to feel better and I am mostly without pain on overhead wod's so now I am really hoping to develop the strength..
About the "who works out with an affiliate and who does it at home"... There is no doubt about it that an affiliate is more expensive, but for me hands down I prefer to be at the box. The energy is so different and I just really do better there. I have almost all the equipment at my house because the box I used to go to was only open for classes, so I would work out on my own. Now I always go to the box if I am in town. but... that is just me.. Terry, I am sorry to hear about your daughter. I can't believe she did that much damage attempting a muscle up. goes to show you how you really can injure yourself even without a barbell. I'm sympathetic for you though. My son broke his collar bone for the 3rd time and had the plate put in again (he broke it last year, plate in, then broke it with the plate in so the plate had to come out --that was June--now he broke it AGAIN and had a bigger plate put back in.. gotta love rugby!!! :yikes:) I hope she recovers quickly... Nice to be young again. there is no question I recover slower now.. for today's WOD: today was strength day: 3 x 5 back squat: warm up with bar, 95(5), 135(5) working sets: 145 (5), 155(5) 165 (5) PR!! 3 x 5 bench press: warm up with bar, 65(5), working sets 85(5), 90(5) 95 (5) thought it was PR, but I realized I did this a while ago. I don't bench much so I forgot... max deadhang pullups: 7 (pr) max toes to bar: 17 (never did that before!) ... Have been trying to eat more protein and have been drinking protein drink immediately following workout (within 30 min if possible). maybe that has helped? lot of PR's lately!! :pepper: |
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Worked out at Crossfit LA.
Great looking box. Wrm up run around the block or row. 3 X's w. partner: wheel barrel across the gym, back to back ball hand offs, and sit ups to toss to partner. Stretching. Main set: 10,9,8,7,6,5,4,3,2,1. L-sit pull up and HSPU's. The coaching was great. The coach set each person's scaling and then it was of the races w. strict form. Coach had me kneeling on a box for the HSPU's and doing L-pull ups in chair position. Time 16:20. |
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[quote=Deb Borbone;836235][B]Bill[/B] you're going like gangbusters!! very inspiring!! All the men here are just so strong!! Challenge for me to stay healthy. I ran 2 miles yesterday, Kelly was on the board and I knew I wasn't gonna be able to do 150 wallballs w/my shoulder.[/quote]
Thanks Deb! Didn't feel well after that, but the good I find about CrossFit is that if you have a WOD that you're not happy about, usually the next one is kick@$$! [quote=Jeff Kilinski;836311]Got a question for y'all. Who works out at an affiliate? I found going to the box alot more motivating when we are all going at it together and I like to keep pace with the younger guys. Sometimes I can lift at the local park district facility or do some limited work in the garage but it's not the same.[/quote] Jeff - I workout at the box they put together @ Wright-Patt, so we are kind of unique. There are a a lot of young firebreathers on up to old folks like me! ;) A lot of time, I've been one of the last ones finishing the WODs, but there are days when I keep up with the young guys (& gals!) and THAT feels good (REALLY GOOD!!)! I think doing the WODs together is a blast & it's awesome when one of us is a "WODKILLA" & someone from another class mentions it! Doing WODs alone isn't the same! Terry - Sorry about your daughter! [B]WU:[/B] 200m Dynamic Stretching: 2 box lengths: High Knees Butt kickers 1 box Length: Frankenstein walks Walking Lunges Reverse Walking Lunges Spidermans Inch worms (2 Push ups) [B]WOD: [/B]Isabel 30 reps 65# snatches 5:10! [I](Was surprised how well it went, since my right quad is ALWAYS stiff in the beginning of the WOD!) [/I]Did the Med Ball Clean & Jerk game after wards. [I]Felt bad I picked the 20# ball & this one small young lady had to lift it! Oops! ;)[/I] |
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08.30.10:
Rest Day, biked 6 miles to/from work 08.31.10: WARMUP— Run 1/4 mile 20 flutter kicks (4 ct.) 10 Shoulder Press (45 lb. bar) Stretch STRENGTH— OHS 5x85 3x95 3x105 1x115 1x125 [B]F-135[/B] (got all the way down with great form, started coming up and lost control of the weight!) :ranting2: WOD— 1/2 mile run (pose style) 4:48 |
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[B]Terry[/B] Sorry to hear about your daughter! Spiral fracture, geez!! Thats too bad; well, time favors youth on the healing quick part! Hope she feels better. Sounds like the rest did you good...I hear you on the shoulder thing! Beer, Ive been promising myself one all summer, maybe Labor Day w/e Ill indulge!!! Then back to stricter paleo (eh, you know, summer - 3 pretzel nuggets here, a tiny bit of ice cream there) :D
[B]Jeff[/B] I think its definitely better at a box w/a lot of people training together!!!!! When I go there's not usually many girls, a lot of the people are married couples who come later or they're young guys and many times I train alone (seems like they're on a diff page, some people they're getting ready for competition & are doing diff wods, some guys rather wait, maybe because I'm old or slow or whatever). I need a box, wallball, sandbag and Im set at home, pretty much... great in summer, will be not so great when everything's freezing in winter. |
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Strength,
Press, 5-5-5 80, 90, 105 (Week one Wendler) This was lighter than my last 3-3-3 press wod but I'm sticking to the Wendler formula for a while. Conditioning, 3 Rounds: -90 Seconds Handstand Pushups -30 Seconds Rest -90 Seconds Single Leg Dead-Lift -30 Seconds Rest -90 Seconds to complete a 400m Run -30 Seconds Rest Thanks for all the comments of box vs. garage. I find the atmosphere at the box much better than the garage but 1)the commute is taking more time than I have lately and 2)alot of the folks that used to be at the session I can go to no longer make it. Just thinking... Terry, Welcome back. Sorry to hear about your daughter. Marianne, Congrats on all of the PRs. Got 3 1/2 weeks to get back up to snuff for FGBV. Anyone else planning on that? |
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[quote=John Jaeckel;836778]...[B]F-135[/B] (got all the way down with great form, started coming up and lost control of the weight!) :ranting2:...[/quote]
I FEEL your pain on that one! I had a similar experience a few weeks ago with the snatches! Not good! [quote=Jeff Kilinski;836962]...Thanks for all the comments of box vs. garage. I find the atmosphere at the box much better than the garage but 1)the commute is taking more time than I have lately and 2)alot of the folks that used to be at the session I can go to no longer make it. Just thinking...[/quote] I know what you mean. Many CrossFitters here are military, which means they move on about every few years or so. I try to break up my schedule to meet & do WODs with as many folks as possible. Hate to see old workout buddies, but love to workout with new ones! [quote=Jeff Kilinski;836962]...Got 3 1/2 weeks to get back up to snuff for FGBV. Anyone else planning on that?[/quote] I'm thinking about it! (Got to convince the wife that I won't kill myself!;)) Good luck with your training! [B]WU:[/B] 3X10 Squats Stinkbugs (Kneeling on the box HSPUs) [I](Did the 1st set with Pike HSPUs off the box - harder than I thought!)[/I] GHD sit ups [B]WOD: [/B] Nicole AMRAP in 20:00 400m run As many pull ups as you can until can't 5 rounds 6/6/6/6/5 kipping pull ups :pepper: PLUS an additional 400m since I couldn't hang on for 20-25 sec!:ranting2: |
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[B]09.01.2010-Wednesday[/B]
Warmup - run 400, et al as usual. [B]Strength: Deadlift[/B] 5x5x215# [B]WOD: [/B]Not much of a WOD, I was interrupted after the warmup and that set me back, just ran out of time... 2 Rounds: 25 Ring Rows 50 squats (45# bar) about 7 mins.... |
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Sorry I missed your Birthday Deb B but it sounds like you had a great time celebrating it. So now your offical, hope to see you at the masters!
I missed a 8 days of workouts with my wife having surgery ( twice in 3 days) and a 9 day stay in the hospital, but she is back home and the in laws are here to visit 8/22 sprint training 8/23 WU 1 mile run stop every block and alternate 10 jumping jack 10 tuck jump 10 air squat C&J 115#x5 135#x5 snatch work @ 95# WOD 60 air squat 30 pushup 15 burpee 2:53 8/1 WU stretch run 70 yard? 10 pushup run 10 air squat 20 B&E GHD 20 K2E snatch @65# @85 @95 @115 wide grip DL 5x205 5x295 5x255 5x255 5x205 O/H squat 3@65 3@85 3@105 WOD Jackie= 100m row 50 Thrusters@ 45# 30 pullup 10:20 Jeff I followed the main site WOD's for years before the box opened in Chesterton. and the 2 types of training are night and day, just miles apart for me anyway m/55/180 CrossFitChesterton |
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[QUOTE=Deb Borbone;837460][B]09.01.2010-Wednesday[/B]
[B]Strength: Deadlift[/B] 5x5x215# [/QUOTE] Damn, girl. That's all I can say. :highfive: 09.02.10: WARMUP— 1/4 mile run 10 assisted pullups Stretch STRENGTH– DL 5x225 3x255 3x275 1x295 1x305 1x325 (felt great, easily had another 20-30 lbs., but working out in the globo and don't really have the latitude to drop 350# on the floor, lest i disturb the guys doing "21's" on their biceps :wallbash:) WOD— 4x150lbx25m sled pushes 2:00 rest 2x150lbx25m sled pushes |
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LA Crossfit today.
Warm up 20 burpees, Back squat drill will pvc. Back Squat: 5-3-1. 185, 255, 325. Wod: 10 OH SQuats (135, 95), 10 double unders, 8 OHD, 20 d.u., 6 OHS, 30 du, 4 OHS, 40 DU, 4 OHS, 50 DU. Singles at 3:1. Used light barbell fo OHS (the box's don't permit my old bodybuilding hold---at the cert. they told me that the other style was functionally useless). Finished in 18:16. Lots of fun. I would recommend this affiliate to eveyone. Had a blast. |
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John: I hope your wife it doing better.. great for getting right back at it..
Great job John on Nicole. I hate running, but for some reason I like her!! Deb, you blow me away with your deadlifts!!I'm gonna try that 5x5 sometme soon. you did all sets at 215? how many warm up sets? Pat, I like that OHS/DU wod.. I'm definitely gonna steal that one.. I need to work my OHS more and I am good at DU, so I love to put them in WOD's when I train!! :) today was quick, but really good.. “Morals Moran” 9 Front Squats (115/75), 50 Sit-Ups, 9 Front Squats, 40 Push-Ups, 9 Front Squats, 30 KB Swings (53/35), 9 Front Squats, 20 Pull-Ups, 9 Front Squats, 10 Toes to Bar Score total time and weight I did RX's at 75# for women. time: 9:46. It was good, but I really felt I should have done some strength first.. just no time.. How does everyone have the time to put so much in the gym. I always give it an hour, but I find it isn't enough with warm up, strength (including a warm up for that), then maybe some skill work and then a WOD????? How do others manage that?? |
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After all the Pull-ups yesterday - MORE Pull-ups!
[B]WU:[/B] 3X10: Squats (narrow!) Push-ups Sit-ups (1st 2 Abmat, 3rd GHD) [B]WOD:[/B] 5 RFT 5 reps 95# Squat Clean Push Press 10 Chest to Bar Blue Band Pull-ups 15:10 [I]Slowest of the 12 working out, but one of the heavier weights. Felt I could've done more weight. [/I]Afterwords, helped move debris from a wall they're openning up to move out equipment to increase the size of our box!:cool: |
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9/3 WOD
AMRAP 20 Min: 400 M Run 10 Sumo Deadlift High Pulls (95#/65#) 10 Toes to Bar 5 rounds as Rx'd (plus about 100m of running. Completed the lap, thanks Courtney for setting the example; I was going to turn back at the corner but saw you round it and keep going, so I did too.) We started with Tabata sit-ups: 11, two off my PR of 13. Need to get focused on crossfitting and eating right. The Claw |
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[I]I was stunned! No pull-ups!?!?![/I]
[B]WU:[/B] 400m run 3X10 Push-ups Abmat sit-ups [I](STILL have the scar burn from Angie two weeks ago!)[/I] lunges (both legs) [B]WOD:[/B] 3 RFT 50 tuck jumps (over 2 45# plates) 25 20# wallball shots 25 squats 19:43 [I]Wallballs are NOT my thing![/I] [I]Got to get to be able to do 25 in a row![/I];) Helped move more Debris out of the box! 3 Kipping pull-ups [I](DID my callouses hurt!)[/I] 10 ring dips |
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Hello Folks,
I hope you don't mind me posting this here. As of last week, I had two students return who are both level one certified. They are college students and were gone for the summer and certified during the break. I am a garage affiliate with only two classes (6-7 & 7-8 p.m.) Monday, Wednesday and Friday evenings. Whith these guys on board, we are thinking of moving to a commercial location. Plus, as of Wednesday, I turned over my 6-7 p.m. class to one of the boys and I am working out in that class now. Got my butt whooped on Angie tonight. I have pretty much worked out by myself for the last two years and the intensity was definitely higher tonight with the group. "Angie" 100 Pull-ups (jumping) 100 Push-ups (to weight bench) 100 Sit-ups (abmat) and 100 squats (to med ball): 33:33 |
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[quote=William Hoogsteden;838438]
[B]WOD:[/B] [I]Wallballs are NOT my thing![/I] [I]Got to get to be able to do 25 in a row![/I];) [/quote] Hey Bill H: 25 wall ball in a row!! that will be a goal I can add to my list!! I thought I was doing pretty good with 10 unbroken :rofl: [quote=Bill Houghton;838446]Hello Folks, I hope you don't mind me posting this here. As of last week, I had two students return who are both level one certified. They are college students and were gone for the summer and certified during the break. I am a garage affiliate with only two classes (6-7 & 7-8 p.m.) Monday, Wednesday and Friday evenings. Whith these guys on board, we are thinking of moving to a commercial location. Plus, as of Wednesday, I turned over my 6-7 p.m. class to one of the boys and I am working out in that class now. Got my butt whooped on Angie tonight. I have pretty much worked out by myself for the last two years and the intensity was definitely higher tonight with the group. "Angie" 100 Pull-ups (jumping) 100 Push-ups (to weight bench) 100 Sit-ups (abmat) and 100 squats (to med ball): 33:33[/quote] Welcome :welcome: bill H!! I haven't done angie in a while.. I suppose I should add her to my list of workouts to do this year!! I always rip my hand on the pullups though!! :yikes: Crossfit: LINDA today!!! 10,9,8,7,6,5,4,3,2,1 reps for time of:[LIST][*]Deadlift 1.5x BW[*]Bench Press BW[*]Clean 3/4 BW[/LIST][B]Time: 35:37[/B] RX deadlift!! (180 up 25# from last time)--RIPPED on round with 2 reps!! :yikes: Full squat clean: 83 (up 10# from last time. RX would be 90, so I will try that next time. ) Bench press: 85 (up 10#) I don't bench much and don't have a spot, so I take it a little easier on this one.. I still had to break them all up. I was 7 min slower than last time (Nov 2009), but i went up significantly in weight. full squat cleans definitely the hardest and the transition from clean to dead lift was bad.. Glad to get this one over with!! |
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Bill I like that, I hope you do find a spot for you box and good luck
8/3 WU 1:00 jumprope 5 pullup 10 pushup 15 squat 1:00 jumprope 5 burpee 10 situp 15 tuck jump push jerk 5@95 5@115 5@135 5@145 snatsh work @95 and 115 WOD 21 15 9 pushup and back extension 2:20 rest 3:00 21 15 9 KB swings @ 55# situps 3:04 8/4 sprint training 60 yard x6 50x7 40x8 cash out with 21 15 9 6 pushup squat m/55/180 CrossFitChesterton |
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09.03.10: Rest Day
09.04.10: WARMUP— Run 1/4 mile 20 pushups 20 flutter kicks (4 ct.) 10 assisted pullups Stretch STRENGTH/WOD— BP 5x135 3x185 3x205 2x215 2x225 1x235 1x255 Pullups 5xBW 3xBW 2xBW+10 1XBW+25 |
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9/5
2x20 back extension GHD 2x10 situp GHD 3x15 K2E 3x10 ring dip 3x20 pushup push sled 50 yard x8 @ 95# 9/6 WU 3x20 back extension 3x10 situp GHD 145# push press 165# push press Back squat 5@95# 3@185 1@205 1@225 1@245 push sled @ 95# 50yard x 3 WOD all @ 65# 20 snatch balance run 200 yard 20 power snatch run 20 thrusters run 20 power snatch run 15:50 snatch balance just sucks!! m/55/180 CrossFitChesterton |
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Been OOO for the last four days in Colorado. My dad was married (third time). We stayed at Durango Mt Resort which means I got in some good scenery and a great run in the mountains.
Saturday, 3.5 Mile trail run at elevations ranging from 8,900-10,000ft, 43 minutes Bill, Congrats on your expansion! |
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9/5 WOD
Hang Power Snatch 2-2-2-2-2 95-95-105-105-105 Followed by 3 Rounds of: 400 M Run 50 Double Unders 20 Paralette Burpees 19:11 HPS were fun. Need to work on explosiveness and opening hips through the pull, several of the snatches ended with pressing to get them all the way up. 3 RFT just brutal. The Claw |
Re: Over 50 Crossfitters Sign In
Marianne - Glad I made you laugh with my new goal! Did the last 14 in a row just to be done with 'em ;)
Bill - Good Luck with finding a place for your box! BTW, Angie is a killer; 100 of all those exercises are killers! John B - Those snatch balances are tough! Claw - The thought of double-unders is brutal! ;) [B]WU:[/B] 400m run (Light run, backwards (Mohammad Ali style), Side step) 2X- 15 PVC Overhead Squats 10 Push-ups 10 Abmat sit-ups [B]WOD:[/B] 5 RFT: 5 Jumping Muscle-ups Rings @ ~forehead level 10 65# Overhead squats [I](Was really glad I chose that weight!;))[/I] 15 Toes to Bar 20 Abmat sit-ups 23:18 |
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