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12/22 Deadlifts
WU: Row 1km; pull-ups 4, 7; air squats x10

Workout:
Deadlifts 60, 70, 85 x5/ 100, 115 x6/ 120 x20
Goblet squats 35, 45, 56 x15
KB swings 35 x100 (3:18)/ 45 x10

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@Alden, nice job on the 100 KB swings!

Monday December 22, 2014

Snatch Practice At Rubber City Weightlifting
Mobility
Snatch Warmup

3x40kg
3x45kg
3x50kg
2x55kg
2x60kg
1x65kg
1x70kg
1x75kg
1x81kg (PR!!!!!)
1x82kg miss
1x70kg

Clean Support Practice
1 minute and 10 3" front squats under 45#, 135#, 225#, 265#
265# felt like having a refrigerator on top of me...

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JT - I'm still SORE from the 100 GHD situps!! (Not as bad as Alden must feel after 100 KBS! (BTW, nice job Alden!))

Nice work Guys!

[B]WU:[/B]
400m run
100+SUs
10 Leg Swings, Each leg, both directions
10 Air Squats
32 sec fingertip plank
10 Push Ups
10 Bar Taps
5 Pull Ups
10 AbMat Sit Ups
10 Burpees (Yay! Burpees!!)
2 Handstand Kick ups

[B]WOD:[/B]
15 Min AMRAP
10 reps 75/45 lb- Sumo Deadlifts
15 reps 75/45lb Shoulder to Overhead
10 reps 75/45lb front rack step-ups 18 in box

Rx
4 rounds + 10 Sumo DLs + 15 Shoulder to Overheads + 2 front rack step-ups

[I]The Sumo DLS were the rest part of this WOD. I was stunned at how tough the step ups were! They were almost as bad as box jumps! I tried to use both knees, but my right knee was weaker than the left. I had the 2nd lowest number of reps on the board.[/I]

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great work guys!!!!

last nite while everybody else was doing the 12 days of x mas....which i kinda missed doing even though every year i had done it i messed up the workout very badly ..... :rofl:


Multi Grip Bench: 3-3-RM (3 or more) 155-175-190 for 7 reps
*or 5 # from Oct. 25th 2014

Ext. Rot. Band Pulls: 4x20/s

1-1/2 Rep Bench: 6-6-6 95-115-135

JM Press: 10-10-10 20 lb dbell

Seated MAG Grip (M) Row: 8-8-8 90-110-125

Ring Row: 3x10
*make these hard

Seated Rear Delt.: 10-10-10 12-15-20

Front Raise: 10-10-10 (plate) 10lb plate each hand

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12/23 WOD
The 12 Days of Christmas – CPC Style
12) Squats
11) Double Unders
10) DB Push Press
9) Box Jumps
8 KB Swings
7) Knees to Elbows
6) Burpees
5) Pull ups
4) Ring Dips
3) Weighted Sit ups
2) Handstand Push ups
1) Muscle Up
Round 1 = 12 Squats
Round 2 = 12 Squats, 11 Double Unders
Round 3 = 12 Squats, 11 Double Unders, 10 DB Push Presses etc.
36:30.

This was a long way from my best performance. I lost my double unders for pretty much the whole WOD, so I either struggled through them one at a time or substituted two-for-one singles. Russian swings the whole time @ 1.5 pood, and box step up starting about halfway through. Made just one attempt at muscle up but it wasn’t even close. Push presses at 35# dumbbells all went straight through, though.

I’m experimenting with intermittent fasting with no eating until noon, meaning I do fasted WODs, and I also think I’m coming down with a cold. Plus I just came back from two weeks of vacation. (Excuses excuses). Kind of a perfect storm of things that stood in the way of a great performance. Oh well, still a fun workout with lots of good cheer this morning.

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15903413049/[/url]

Claw

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@Claw, fasting until lunch means you miss out on a pound of bacon at breakfast. That's a life not worth living...

Tuesday December 23, 2014

Mobility Work
Rowed 5k in 25:04
Mobility Work
Overhead lunges

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:thanx: Guys. I like swings. ;)

@Claw - I tired the intermittent fasting for a while but came to the conclusion I couldn't comfortably get enough protein eating in the reduced window. I dropped weight quickly but some of it was lean body mass so I went back to three meals a day. That being said, the "holiday spirit" and "spirits" have added some girth that needs to go away.

12/23 OH Press
WU: Row 1km; pull-ups x5; OH press 45 x5

Workout:
Overhead press 50, 60, 75 x5/ 85, 100 x6/ 105 x8/ 60 x12
Weighted pull-ups (+21) 8, 8, 7, 7
KB press 35 x10x2/ 45 x6

Ran out of time to do swings. Skiing tomorrow and had to get the dogs to the kennel before it closed.

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great work as usual guys.

last nite



DBs on Shoulders Box Jumps: 2RM (24) 30 lb dbell each shoulder......was getting a little sketchy by the end and was tempeted to try 35's but thought i would listen to my inner voice for a change

Reverse Hyper: 15-15 (warm up) 90 lbs

SS Good Morning: 3RM 240 lbs

GH Raise: 3x5 these sure lite up the hammies

5 rounds of:
20 Hollow Rock
20 Abmat Sit-ups

Band Hamstring Curls: 100 average green band

then off to a buddy's to start the season off right.....to many wobbly pops last nite.....my wife and i sure are looking forward to january 1st so that we can get back on the clean food, no booze and normalcy. oh well i guess being good 49.5 weeks out of the year allows us to be bad 2.5 weeks.

merry xmas to all you guys. enjoy where ever you are ending up.

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Wednesday December 24, 2014, Christmas Eve

C&J Practice
Mobility, stretching, warmups

40kg x 3
50kg x 3
60kg x 2
70kg x 2
80kg x 2
90kg x 1
100kg x 1
105kg x 1
110kg x 1 (Yes!, my 4 heaviest lifts ever are 110, 112 (twice), and 113 (once))
114kg x 1 (miss, PR attempt)
80kg x 5

Then did jerk supports up to 120kg.
120kg overhead is really really really heavy

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Merry Christmas!
30 minutes box steps, 14" box
610

Have been doing box steps for years with using this method: step up with the left leg, lower down with the right leg, one rep. 10 per leg, then switch. For some reason today at 530 reps I decided to step up with the left leg and lower with the left leg, one rep. 10 per leg. Seems more like a lunge and seems tougher. This will by my new default for box steps.

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Friday December 26, 2014

TGUs to 45#
Deadlifts to 465#
10x365# deadlift

Going to go for a walk in the warm sunshine this afternoon.

Saturday December 27, 2014

EMOM for 100 minutes
1 snatch (weights ranging from 31# to 125#)
10 single unders

Afterwards, single arm presses and KB swings.

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12/24 Skiing at Breckenridge. 17k vertical; 13 runs. A great first ski day of the season!

12/26 Split Squats
WU: Row 1km; straddle hops x25; pull-ups 5, 10, 10, 10

Workout:
Split squats 15, 18, 24 x10/ 27, 30 x12/ 33 x20
Goblet squats 35, 45, 55 x12
KB swings 35# x100 (3:05)/ 45# x15

I learned a lesson about coffee and working out in the morning. Somewhere around swing #90, I got a major headache and pressure from the exertion. I'm always winded but have never had head pain before. I am assuming it was due to working out only two hours after 2 cups of strong coffee. I don't usually work out until mid-to-late afternoon. I'm going to wait four hours today between coffee and swings to see if it make a difference.

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JT, great job on the deadlifts! :pepper:

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@JT - Nice work on the deadlifts!

12/27 Weighted Pushups
WU: Row 1km; straddle hops x25; single unders x50; pushups x10

Workout:
Weighted pushups +15, 18, 24 x5/ +27, 30 x6/ +33 x12
Supine rows x12x3
Weighted pushups +18 x12x3
KB swings 35#x100 (3:23)/ 45# x20

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Today, Saturday at Y
3 rounds:

500 M row
25 deadlifts 135#
100 single unders
20 lunges

No timer.

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Thanks about the deads, I was kinda bummed b/c my PR is 500 and I could only get 465, but not every day is a PR kind of day...

Sunday December 28, 2014

TGUs to 45# on each side. Very encouraging to be regaining TGU functionality.

Then, it was "share the front squat pain day" in the Shed... (my training partner is doing a front squat program to increase his front squat PR).

Front squat warmup to 155, then
4x4 at 175# (tough)

Then did Death By Kettlebell for 20 minutes.
1-11 overhead with 35#
12-19 eye height with 20#
20 overhead with 35#

Then did a bonus 10 KBS at 45#. It is very encouraging to be regaining KB strength and conditioning!

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12/28 Functional Fitness

45:00 of digging out the septic tank for its biennial pumping
Moved 600 lbs of pavers out of sight of the hot tub because she asked me to. ;)

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nice work everybody

december 25th....3 hrs of snow shoe hiking with dog at the whistler olympic xc park.....first time up there in the winter what an amazing place

december 26

Bench Press: 5-3-RM (75-85-95%) 155-175-195 (5)
*calculate of .9 of 1RM

Ext. Rot. Band Pulls: 4x20/s

Pin Press: 6-6-6 135-155-165
*1" above chest

Tri Ext.: 10-10-10 15-20-20 shoulder really does not like these

Seated MAG Grip Row: 8-8-8 (W) 70-90-115

Flat Bench Row: 20-20-20 55-65-70
*bench grip
**1 count hold at the top of each rep

Side Lying Rear Delt.: 3x15/s 5-8-8

Hammer Curls: 8-8-8 20-25-30


december 27th


DBs in hands Box Jumps: 2RM *for height 12lb dbell in each hand....32 1/2"

Back Squat: 5-3-RM (1 or more) 210-250-280 (7)
adding 5# from Dec. 5th 2014

Speed Pulls: 8x1 *figured 8 band used the green band...tweaked something in lower back but kept going only real easy
*on 3/4 mat

Lunge Good Mornings: 20-20-20 45lb bar


Hip Bridge: 100 unbroken

Standing Abs: 200 large green band

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moving pavers for time and marital bliss? that's functional fitness...

Monday December 29, 2014

Rowed 5.5k in 30:37

Did jerk motions with very light weights.

Am kinda sore from yesterday's front squats and KB swings.

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[QUOTE=JT Kalnay;1246813]moving pavers for time and marital bliss? that's functional fitness...

[/QUOTE]

Yep. I'm not very smart but I could figure out the right answer on this one. ;)

12/29 Deadlifts
WU: Row 1km; straddle hops; air squats

workout:
Deadlifts 65, 75, 85 x5/ 105 x8/ 120 x6/ 130 x20
Goblet squats 45, 55, 65, 75 x10

Next month I'll make a big jump on the weight for the deadlifts. I started back very conservatively on the modified Wendler program (8/6/3). Wanted to make sure everything held together and I didn't re-irritate the sciatic nerve. So far, so good so I'll keep doing what I'm doing.

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@ JT

doing anything for marital bliss is worth it :D


last nite


Multi Grip Bench: 5-3-RM (1 or more) 152.5-172.5-192.5 (5 reps)
*or 5 # from Dec. 3rd 2014

Ext. Rot. Band Pulls: 3x20/s

Mega Bow Bench: 6-6-6 102-122-132
*3 sets of 1/2" chain

Tate Press: 8-8-8 25-30-35 dbell

Flat Bench MAG Rows: 10-10-10 (W) 45-70-90

Flat Bench Reverse Fly: 10-10-10 8-12-15

DB Rollbacks: 100 10lb dbells

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12/30 WOD (Open Gym)
One day of 10K Kettlebell swing challenge
5 rounds of:
10 swings
:30 rest
15 swings
:30 rest
25 swings
:30 rest
50 swings
3:00 rest.
34:10 (I skipped the 1-2-3 reps of a strength move during the rests).

Splits (including 3x:30 rests) = 4:16, 4:30*, 4:30, 4:29, 4:25. (* = possible timekeeping/counting error) The grip is what goes. I can see where 20 days of this would make a difference, but I think it would also bore the living crap out of me. This is something I'll repeat sporadically, aiming for longer sets in the rounds of 50.

Claw

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Everyone's been Kick@$$ during the holidays!!

[B]WU:[/B]
400m run
100+ SUs
10 leg swings, each leg, both directions
20 sec fingertip plank
10 push ups
10 Bar taps
5 pull ups/chin ups
10 hollow rocks
10 Burpees (Yay! Burpees!!)
10 45# Push Presses
10 45# OHS

[B]WOD:[/B]
Push Jerk work
then…
Tabatta: 8 rounds of 20 sec exercises and 10 seconds rest
pull-ups
1.5 pood kb swings
sit-ups
1.5 pood goblet squats

45#, 65#, 95#, 125#, 145#, 165#, 145#

3/9/9/5

[I]First WOD in a week. I've been wrapped up with all the Christmas stuff! Also, Saturday, I got a new granddaughter! (8 lbs & 21 in) :D (Grandbaby WOD: Pick up the Baby AMRAP!)

Though, I've been doing 10 Burpees (Yay! Burpees!!) a day just because. I could feel not doing any WODs for a while! The push jerks went easy until 185#, I wish I tried 175#.
The Tabata was tough for the Pull Ups and the Goblet squats. The GS were more like weighted squats and I could feel sharp pain in my right knee. I went away to the later rounds. This was brutal[/I]

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12/30 Overhead Press
WU: Row 1km; straddle hops; pull-ups

Workout:
Overhead press 50, 60, 75 x5/ 90 x8/ 105 x6/ 110 x5
Weighted pull-ups (+21) 5, 8, 7, 5
KB press 35, 35, 45 x10
KB swings 35 x100 (3:18)/ 45 x25

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@Claw, my training partner did the 10k challenge, and did the strength moves in between. He improved his time on the first workout by 36%. He had to get some gloves b/c his hands got torn up.

Tuesday December 30, 2014

REST DAY (I needed it...)

Snatch Day tomorrow, then C&J day on Friday.

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great work as usual guys

last nite


Reverse Hyper: 15-15 (warm up) 90lbs

Rack Pull: 1RM *4-6" off the floor 445lbs

GH Raise: 3x5

Strict Reverse Hyper: 10-10-10 130 lbs ba

GHD Plank Rows: 20-20-20 *barbell bar(45lbs) bar-55

Single Leg Hip Bridge: 50/s these were painful between 40 and 50
*on floor, no bands

DB Sit-ups: 10-10-10 20-25-30

Standing Abs: 100 large green band


hope all you guys have a safe and happy new years eve tonite and that your 2015 is even better than your 2014.

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Wednesday December 31, 2014

Some warmup and mobility work.

Then snatch practice:
5x75#
5x95#
5x135#
5x155# (went 5 for 5, very encouraging)
2x165# (went 0 for 2, some days you get the bear, some days the bear gets you).

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@Cliff, yes it is...

Tuesday December 31, 2014 (pm session)

I was sitting by the window working and the early winter sun was just streaming through the window. I knew it was cold outside (e.g., 19F) but the sunlight was just too tempting. The ground was completely frozen so I put on some running shoes and walked really fast around the farm once. I even broke into a trot twice, for about 200 yards each time. I used to love being a runner. This is the best my back has felt since I hurt it July 8th. Hopefully the new year will bring some trotting and maybe even jogging as I embark on the quest to qualify for the 2016 World Masters Weightlifting Championships.

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Fantastic Stuff Guys!

[B]WU:[/B]
Leg Swings
Squats
Shoulder Mobility work

[B]WOD:[/B]
NYE (New Year's Eve)

31 KB SDHP @ 1.5 Pood
28 AbMat Sit Ups
31 Pull Ups
30 Burpees (Yay! Burpee!!)
31 KTE
30 WB 20#
400m run
31 KBS 1.5 Pood (Russian Swing)
30 75# Push Press
90 SUs
31 TTB
30 Push Ups
500m Row
49:44
[I]I have NO shoulders!! I was the slowest one even though I was keeping up until the Pull Ups. (Got there @ 2-3 minutes!) I went to the Push Ups instead of HSPUs because my shoulders were feeling it after the TTBs.
:pepper:Happy New Years everyone!! :pepper:[/I]

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@Bill, you have shoulders, keep at it.

Thursday January 1, 2015

Happy New Years!

TGUs up to 53#, very encouraging.
It may be a coincidence that my back is feeling better since adding TGUs and KB swings back in, but it may not be a coincidence...

2 front squats @ 45, 65, 95, 115, 135, & 155#
3 sets of 3 Front Squats @ 185#
(Watched my training partner bust out a 3 rep max PR FS)

Death By Kettlebell
EMOM for 20 minutes, start at one swing and add 1 swing
Did rounds 1-13 overhead with 35# KB (compare to last time rounds 1-11)
Did rounds 14-19 eye level with 20# KB
Did round 20 overhead with 35# KB

Beautiful winter sunshine again today, but a vicious cold wind...

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JT, Yeah! But my Shoulders DON'T like me!! :D

[B]WU:[/B]
10 Burpees (Yay! Burpees!!)
Shoulder mobility work

[B]WOD:[/B]
10-9-8…1
Ring Dips
Wall-balls [I]Subbed 10# DB Thrusters.[/I]

6:27

[I]The 1st round of dips seemed to be easier (at least my form felt better!) The DB thrusters were the rest part of the WOD.
A good way to start the New Year!
Hope every one has a great one!![/I]

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1/1/15 Happy New Year, Everyone! Wishing that 2015 brings you good health and much happiness.

WU: Row 1km; pull-ups; air squats

Workout:
Split Squats 15, 18, 24 x5/ 27 x8/ 33 x6/ 33 x10
Goblet squats 45, 55, 65, 75 x10
KB swings 35# x100 (3:00) :pepper:
2:00 minute rest
45# x30 (0:53)

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Friday January 2nd, 2015

Slept in until almost 9 after staying up to watch the Ohio State Football game.

There were ideal conditions for walking today, 40F, ground still frozen from yesterday, early winter sunshine, no wind, no bugs, so I walked/trotted 1 mile.
[url]http://www.mapmyrun.com/view_workout?w=831180399[/url]

Went once around the farm alternating fast walking (100 steps) with trotting (40 steps). I used to make it around the farm in about 7:30. Did it today in 13:38 I can't remember the last time I made it around the farm in under fourteen minutes, so this is very encouraging. I made a few goals for 2015, one is to participate in an Oly meet with a reasonable expectation of qualifying for the 2016 world championships. Another was to get around the farm better than in 2014.

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Friday January 2nd, 2015 (pm session)

Extensive mobility work.

C&J Practice at 1513 CrossFit with Coach Mike in attendance.
3x40kg
3x50kg
3x60kg
2x65kg
2x70kg
2x75kg
2x80kg
2x85kg
2x90kg (at this point I realized I was feeling pretty good, which surprised the hell out of me b/c I had squatted and done Death by Kettelbell yesterday, and had trotted a mile around the farm today)
1x91kg
1x92kg
1x93kg (at this point I decided to see what I had)
1x100kg
1x105kg
1x110kg (miss, hit my chin with the bar on the jerk)
1x114kg, PR attempt, about a dozen people watching, made the clean, missed the jerk, but it's the closest I've come. Very encouraging on a day where I shouldn't really have been able to take a realistic poke at a PR. I am paying for this now, and tomorrow will certainly be a rest day.

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Saturday January 3, 2015

Rest Day

I suppose it's a good thing there are NFL playoff games today, b/c I'm pretty much catatonic after yesterday's beatings and watching New London win a varsity boys bball game in triple overtime.

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1/3/15 Weighted Pushups

WU: Row 1km; straddle hops x35, pull-ups x7

Workout:
Weighted pushups +15, 18, 24 x5/ 27 x8/ 33 x6/ 33 x13
Supine rows x10x3
Weighted pushups (+18) x12x3
Weighted pull-ups (+18) 7, 7, 3
KB swings 35 x100 (3:39)/ 45 x35

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Sunday January 4, 2015

TGUs to 53# on each side.

Return to Wall Balls
EMOM, 5 wbs, 5 rounds (step one)

Deadlifts, snatch grip
135x5
155x5
185x5

Deadlifts, clean grip
185x5
225x5
2755

Presses
45x5
65x5
95x5
115x5
135x5
155x5 (push pressed a little)

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Happy New Years gang. Holidays are over, guests are come and I am back in the gym. Set a resolution today: break 1200 in a competition. 2011 and 2012 came close. Right now that involves getting back to the same strength level as 2011 or 2012. Not there yet and have 3 competitions I could enter over the next 3 months.

today was back squat day:

5X285, 3X300, 1X 345.
5X10 Good mornings
3X10 BS w. 135 and chains. (for speed).

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@Pat, go for it!!

Monday January 5, 2015

Mobility work

Snatch Practice up to 72kg

Wasn't feeling it today, felt weak and slow, got in my volume and went to the climbing gym. Climbed 5 routes at Kendall Cliffs, hardest was probably 5.3. Climbing is more fun than Oly lifting....

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Awesome stuff Guys!!
[B]At the Base Globo:
WU:[/B]
.25 mi run
100+ SUs
10 leg swings, each leg, both directions
10 Air Squats
20 sec fingertip plank
10 Push Ups
Pull Up holds
10 sit ups
10 45# Presses
10 45# OHS


[B]WOD:[/B]
Build to 1 rep Max squat Clean

95, 115, 135, 155, 165 (f)

Then…
4 rnds
5 squat cleans 135#
10 burpees (Yay! Burpees!!)
15 GHD sit up

between 19 min & 19:40

[I]155 felt pretty easy. But since I was using iron plates, I just couldn't feel comfortable with 165 even though I pulled them high. As for the metcon, focused on my form because i could see one guy do some awesome squat cleans! I got the 1st round done in under 4 min, but it was down from there...[/I]