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alden it is a great place to live if you like the active lifestyle which i seem to do.

tonite

10 rounds

10 24kg goblet squat
5 40 lb dbell bench press
5 40 lb dbell bent row

11:10

had an ultra sound on my right shoulder today. should know the results in a few days to a week. waiting now with baited breath

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Tuesday September 25, 2012

Warmup included tuck jumps, overhead squats, and something else.

Did 15 minutes of snatch practice, both normal and split.
Had some good results. Really focussing on technique.

Alternated deadlifts and box jumps.
Got a 36" box jump!

Then did a metcon with running, burpees over the bar, and toes to bar. Did the toes to bar on the real bar for the first time, instead of starting from the ground and jumping. This explains why I can barely breath now and coughing feels like broken ribs but where your stomach muscles are supposed to be....

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JT, you did some of my favorite things....burpees, toes to bar and top them off with running. I feel your pain.

Today did:

21-18-15-12-9-6-3 of

Wall Balls with a 12 ft target (what a difference!)
Ring Dips

12:45

Yesterday:

1 Minute AMRAP Thrusters @ 95#

6 Minute AMRAP of:

5 Pull Ups
10 PC @ 95#
15 DU's


5 Minute Up the Ladder of:

Lateral Burpee Box Jumps
Wall Balls
Toes to Bar

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JT nice job on the box jump

tonite

3 rounds 500 m row 5 minute rest between each round with the idea being be as close as possible to your fastest and slowest time

1:42.0
1:43.5 (lost a bit of time due to rower falling off platform)
1:44.0

was glad when it was over. heavy leg week so far

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JT - Nice work on the box jumps!

9/27
Warmup: Row; upper body mobility; Abmat sit-ups; back extensions; bench press 45, 80, 100, 120X5
Lift: Bench press 150X5, 170X3, 190X3
Assist: PushupsX3X10; 100# barbell rows X3X10

9/28
Warmup: Row; upper body mob; Abmat sit-ups; hip and hamstring stretch; back squats 45, 80, 95, 115X5
Lift: Back squats 145X5, 165X3, 185X3
Assist: 65# good mornings X3X10; front squats 65, 75, 85X10

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nice work cliff AND alden; – I guess the shoulder's good! :highfive:

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Sunday September 30, 2012

Skills Ladder Practice

Fran: Rx, 13:28

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[QUOTE=Deb Weber;1097457]nice work cliff AND alden; – I guess the shoulder's good! :highfive:[/QUOTE]

Thanks, Deb. Yes, I'm very happy with the shoulder progress. Not sure it will ever be back to where it was before the injury (as far as being aware that it is "different") but performance-wise, it is coming along. I'm within 10-15 pounds of my previous best shoulder press and 15 pounds over my previous best bench press. :pepper:

9/30
Warmup: Row 700m; Abmat sit-ups; back extensions; upper body mobility
Lift: Deadlift 45, 105, 130, 160 X5 (deload week)
Skills practice: Hang squat snatch PVC, 20, 30, 45, 55#X5

Really happy with my progress in shoulder mobility and strength. Although my weights are low, I can finally do a proper OH squat and snatch. I just try to add 5-10 pounds each time I practice them; starting to think it is time to buy some bumper plates. :)

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Alden, very good news about your shoulder.

Today

Fight Gone Bad

255 PR

Last time 234

Very happy with the WOD.

Mid-Atlantic Hopper Challenge this Sat and Sun. Very Nervous!

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10/1
Warmup: Row; Abmat sit-ups; back extensions; upper body mobility
Lift: Shoulder press 50, 60, 75X5 (deload week)
Assist: Pull-ups X3X10; ring dips X3X6
Skills: 95# push press X3X5; 100 single unders

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Monday October 1st, 2012

Warmup

15 minutes to find 1RM clean
195# squat clean
205# power clean (PR is 240#)
I felt weak from Friday's WOD, saturday's oly lifting seminar, and sunday's skill ladder + FRAN.

15 minutes to find 1RM low bar squat
145# (didn't feel like pushing it at all...)

METCON
5 rounds, for time,
5 deadlifts 235#
10 burpees
8:38

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Nice Work Guys!! Alden, glad to hear your shoulder is doing well!

Been busy with little chance to log. Still keeping up with the Burpee (Yay! Burpees!!) Challenge!! (Day 58 was today!!)

[B]24 Sept:[/B]

EMOM:
Min 1 to 3:
3 Rep Dead Lifts @ 225#
Min 4 to 6:
2 Rep Dead Lifts @ 255#
Min 7 to 9:
1 Rep Dead Lifts @ 275#

THEN,
5 RFT:
5 Dead lifts @ 255#
10 Burpees (Yay! Burpees!!)

8:30

[B]25 Sept:[/B]
4 Rounds:
2 Min AMRAP:
20 Split Jumps
10 HR Push-Ups
10 Pull Ups

Then
2 Min AMRAP:
Max reps UNBROKEN of 135# Front Squat

311 reps

[B]26 Sept:[/B]

Col V’s 50th Birthday Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
150 Double-unders

32:40 [I]Scaled to 35# Dumbbell swings. FORGOT to do the Back Extensions!! :ranting2: Otherwise a good WOD[/I]

[B]27 Sept:[/B]
“Team America”

*In teams of two complete:

100 KBS 24/16kg
50 Burpees (Yay! Burpees!!)
30 T2B
10 Snatches (any style) 155/105#
30 T2B
50 Burpees (Yay! Burpees!!)
100 Partner Wall Balls 20/14#

For time.

Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.

[I]Scaled to 75# Dumbbell Swings, 50# Snatches, 2 for 1 14# Wall Balls (Got the rhythm down!:D But quit after 28:26 because I had no partner!! :D [/I]

[B]1 Oct:[/B]
[B]WU:[/B]
400m run
40ft:
walking lunges
sumo squats
5 2 push-up inch worms
2 rounds:
high knees
butt kickers

Mobility stuff

[B]WOD:[/B]
15 minutes to establish a 2RM High-Bar Back Squat.

-then-

10 minute AMRAP of:

12 Pullups
12 Pistols
12 HR Pushups

185# Did 1 @ 235 then bailed on the 2nd!!:ranting2: [I]Went up in weight TOO FAST! Felt my back & knee!! :ranting2:[/I]

4 rounds PLUS 12 Pull-Ups on the AMRAP [I]Scaled the Pistols, But my knee felt good. WEAK but good![/I]

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12 minute amrap

250 m row
25 24 kg kb swings
150 single skips

3 full rounds (just)

today as well day 1 of a 28 day clean eating challenge....no coffee, processed foods....you get the picture....50 of us all tossed in $20 winner takes all.......

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great job on the front squats Bill!

8250 Burpees YTD YAY Burpees
WOD FGB total unkown

anyone have any experience with a Meniscus repair?

m/57/180

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10/2

Continuous running clock do

3 Rounds:

10 95# Power Snatch
10 Push ups

at the 10 minute mark do
3 Rounds of:

10 Thrusters 95#
10 Chest to Bar Pull ups

at the 20 minute mark do

3 Rounds of:

10 Box Jumps
10 Toes to Bar

Good WOD!

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Tuesday October 2, 2012

Here's my report on today's WOD at Ctown CrossFit...

[url]http://jtkalnaynovels.wordpress.com/...-or-beautiful/[/url]

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wu 3 rounds
5 burpees
10 air squat
15 pushup
20 sit ups

WOD 6 rounds
5 WB 10' @ 20#
5 T2B
5 clean & jerk @ 95#
run 100m

Post 5 rounds 1:00 KB swing @ 55# 1:00 rest between rounds

m/57//180

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JT- SWEET!! Alot of heavy work & something to show for it!! :D

[B]WU:[/B]
500m row
.2222mi walk
100 SUs
3 rounds
10 Squats
10 Push-Ups

[B]WOD:[/B]
15 Min to find 1RM High Hang Snatch

75#

-then-

3 rounds for time of:

5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 T2B
Run 200m

10:38

[I]Wasn't happy with my Snatches. My knee was bothering me & got a compression wrap, which helped. Scaled the KBs to 25#, which was the max the Base Globo had. But was able to focus on the form per the Journal Article.[/I]

Oh yeah, 59 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) Challenge!

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weird day today

major dull headache for the better part of the day...day 2 no coffee....otherwise still at no demerit points for the challenge...only 26 more days to go....

get a call from my doctor. he has the results from my ultrasound and says that i have a full tear in my rotator cuff (my right one this time not the left) and he will send me to a surgeon to have a look at it

i go to the gym and talk to my coach strange he says and then well lets keep doing what we have been doing and see what the surgeon says

soooo tonite

1 RM bench 210 lbs
5 x 15 30 lb dbell bench press
5 x 10 105 lb bent barbell row

at least life is never boring:kicking0:

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WOD 5:00 AMRAP
5 pullup
5 Burpees
10 lunges 6 rounds

rest 3:00
5:00 AMRAP
5 BJ @ 24"
5 pushup
10 V ups rounds?

rest 3:00
5:00 AMRAP
10 KB swings @ 55
run 100m
5 ring dips rounds?

m/57/180

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10/3 WOD
Narrow Grip Bench Press
8-8-8-8-8
95-105-115-120-120
120 was my max, really pushing last rep.

Teams of 2:
5 Rounds For Reps
1 Min Row for Calories
1 Min Air Squats
(Alt Row/Squats for 10 Minutes Total)
555 (I think; if not 555, then 505)

Worked with Shane Wallace, we crushed this one. We each knocked out at least 40 squats per minute for the 10 minutes, bringing us over 400. The rows were much more expensive points so I did not try to crush these except for last minute.

First WOD in a long time, super busy at work getting ready for vacation.

Claw

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[QUOTE=Cliff Miller;1098306]....get a call from my doctor. he has the results from my ultrasound and says that i have a full tear in my rotator cuff (my right one this time not the left) and he will send me to a surgeon to have a look at it...at least life is never boring:kicking0:[/QUOTE]

Cliff-Hope all goes well!! Never a dull moment! :kicking0:

JB - Awesome AMRAP!!

Claw- Kick@$$ as always!!!

[B]WU:[/B]
400m run
100 SU
10 Box Jumps

[B]WOD:[/B]

7X2 Heaving Snatch Balance – heaviest possible, rest 45 sec.

45-65-75-80-95-105-115-125-135(1)

-then-

20 minutes to complete (not for time)…

5 rounds of:

-8 Seated Shoulder Press: Heavy
-8 Good Mornings: Heavy

45-45-65-75-80-85

60 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) Challenge

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last nite

20 minutes on the minute

4 - 24" box jump w/20lb weight vest
4 - 16kg kb goblet squats w/20lb weight vest

legs are a bit sore this morning

after day 3 of 28 day eating clean challenge i now have 2 points due to me not fully reading the no-go list and getting caught by almonds. still waiting to find out exactly why they were on the no go list but i am hoping that this weekend will cause a few of the "younger" crew in the gym in on this challenge to "cheat" cause it is our thanksgiving weekend this weekend.:D

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Cliff, have a Happy Thanksgiving!!

[B]WU:[/B]
.444444mi run
Bear crawls
Toy Soldier Walks
Hip closers
Hip Openners

100 Single unders
Tried SUs with a band to force my arms close & in front (sort of like the difference between a hang Oly Lift & a regular full one)
10 push ups
10 air squats

[B]WOD:[/B]
5X3 Front Squats 135, 185 (1), 155, 155, 155, 155

Then

4RFT:
6 24" Box jumps
12 Pull Ups
24 OHS (Started at 65# for the 1st 7 & then went to 45# for the rest.)

12:48

[I]The front squats hurt my knee, which is why I had to lower to 45#. Form is better than weight! The lower weight felt better. Had to step down on the last 3 box jumps.[/I]

61 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) Challenge!
[I]My knee feels better. Sore, but better.[/I]

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yesterday off day

tonite

1 rm blue bands 16" box squat 275lbs

then

sumo dead lift 1-1-1-1-1-1 on the 2 minute

225-265-295-345-365-375

day 5 food challenge still at 2 points because of those da#n almonds. should be a challenge this weekend with thanksgiving and catering a buddies wedding.....of course brisket and pork butt will be on the menu but it will be all the other stuff that will be the challenge

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WOD
18-14-10
Thrusters@75
Burpees
post 8 Burpees

m/58/180

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team of 2 wod

2000m row switching after 250

then

50 wall ball 20lb each partner 50/50

11:27

my partner was a fellow bbq enthuisast who i only see once in a great while so it was a very fun wod for us.

keep up the great work everyone.

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WOD 5 rounds

10 squat clean @ 95
12 pullups
12 24" box jump
10 push press @ 95
50 double unders

close to 40:00 as the double unders were a sticking point

m/58/180

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Nice WODing guys!!

[B]5 Oct:[/B]
62 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) Challenge!

[B]6 Oct:[/B]
63 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) Challenge!
[I]Did 'em before the Saturday Morn [URL="http://www.ci.vandalia.oh.us/Aquatics2.cfm"] Globo [/URL] Water "Aerobics" sessions. The instructor's husband came by and said, "Showoff! :ranting2: Of course, he's several # heavier than me... :D)[/I]

[B]7 Oct:[/B]

Did the [URL="http://diywod.com/"]DIYWOD[/URL] WOD "Otis"

15-12-9-6-3 reps for time of:
135 pound Power clean
Bar-facing burpees (Yay! Burpees!!)

17:37

[I]Lost 30 sec or 1 min with letting the dogs in the house. REALLY wanted to try this and while slow, was glad I was able to get the 45 Power Cleans, albeit missed two! Love WODs like this!! ;)[/I]

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Oh yeah, did 19 Burpees (Yay! Burpees!!) to finish today's Quota for the Burpee (Yay! Burpees!!) Challenge! :D

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New here and happy to see a 50+ group. Been doing CrossFit for just over 3 months now and I'm totally addicted. I'm 51 and doing 3-5 days a week. I've lost 15 pounds and 2 inches in my waist.

I've been lifting for 10 years so it was a great transition to CrossFit but so much more.

Here was Friday's workout:

Friday, October 5, 2012
PUSH THE WHEELS

Warm Up: 2 x 30 jacks, 5 lunges ea leg, 10 push ups, 5 split jumps ea leg

Skill Focus: Lunge
Review proper form; 2 x 5 ea

WOD
BB Lunge x 6-8 per leg (you get 8, you go up)
rest 30 sec
Weighted push ups x 8-10 (you get 10 you go up)
(New Best Got 120# for 8 push ups):pepper:
4 sets
Rest 60 sec btwn

4 sets for max reps
45 sec of db renegade rows 35#/25# (one on rt and one on lft count as 1)
15 sec rest
45 sec of sit ups
15 sec rest

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Nice work Kevin!

[B]Sunday October 7, 2012
[/B]Tried to shake off some of the rust at the shed.
Some easy TGUs, easy KBS, easy air squats, and lots of groaning.
It was interesting and disgusting that I hurt worse from five days of inactivity and travel than I would have if I'd been CrossFitting. Apparently Neil Young is correct, that it's better to burn out, than it is to rust....

[B]Monday October 8, 2012
[/B]Today's report can be found on my blog....
[url]http://jtkalnaynovels.wordpress.com/2012/10/08/crossfit-dont-poke-bears-with-sticks/[/url]

And some social commentary....
[url]http://jtkalnaynovels.wordpress.com/2012/10/08/federal-reserve-direction/[/url]

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Welcome Kevin.

Well,

Did the Mid-Atlantic Hopper Challenge this past weekend. What a great experience! Crossfit BWI did a great job putting on a first rate event.

For the Masters Division (which was 45+) we ended up doing 5 WOD's in less than 30 Hours.

Top 5 made the finals and to my great suprise I made it! When the dust cleared I came in 5th! I amazed myself with some of the things I was able to do even though my mind said I couldn't.

The comeraderie was awesome and I competed with an outstanding group of guys, some of them made it to the Crossfit Games in California this summer.

I will try to recap the WODs.

[B]Day 1 WOD 1:[/B]

Snatch Ladder (3 Minutes)

7 @ 95#
7 @ 105#
then as many as possible @ 125# for the remainder of time.

[B]Day1 WOD 2[/B]:

3 Rounds of:

10 Medball Front Squats
10 Chest to Bar Pullups
10 OHS @ 95#
10 Hand Release Burpees

10 Minute Cap

[B]Day 1 WOD 3[/B]

20 Clusters (Squat Clean Thrusters) @ 115#
300m Row
20 Box Jumps 24"
300m Row
20 Hand Release Pushups

[B]Day 2 Wod 4[/B]

30 Toes to Bar
30 Front Squats @ 115
600m Run

10 Minute cap

[B]Day 2 Finals[/B]

Chipper of:

20 Ring Pushups
10 DL @ 185#
10 Jerks @ 135#
10 Cleans @ 135#
20 Weighted Lunges @ 95#
10 Snatch @ 95#
20 Hand Release Burpees

Holy #@%* Legs No workee!!!

I had an absolute Blast!!!

Met some great people and found out I have some glaring holes to fill in my game.

On to the OPEN.....can't wait!

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Good work everyone!

Kevin - Welcome

Cliff - Sorry to hear about the rotator cuff

Was on business travel last week so my workouts included things like:
Concourse Sprint (trying to make a tight connection (f)) :(
Adapting to using hotel gym and not many dumbbells
Adjusting around a severely tweaked back; probably from all the snatches and OH squats I've been practicing. :icon_spee

The good news is I got on the inversion table when I got home Sunday night. While hanging there and twisting back and forth, trying to loosen up the back, something in lower back popped and the pain went away. The back is a little stiff but I can't seem to reproduce the pain that was there while moving through my normal ROM. I'll be back in the gym tomorrow. :thanx:

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Kevin - :welcome: (Nice work on that push the wheel!!)

Jack - Awesome on that Hopper Challenge!!

JT - Mr. Young has some wisdom in those lyrics!!!

"...I’d like to report something clever like “Bear Complex woke up my sleeping animal…” or transcendental like “Bear Complex aroused my spirit totem.” But that’s not what happened is it? Nope. Bear Complex just kicked my *ss..." sweet! Been there, done that!

Alden - Have done the same! Always bring my speed rope to help me get those DU's :D

[B]8 Oct:[/B]
400m run
100 SUs
DU practice 3:1 SU:DUs

65 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge.

[B]9 Oct:
WU:[/B]
.4444444mi run
100 SUs
100ft Walking Lunges
3 rounds:
10 air squats
10 Push ups

10 24" Box Jumps

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat [I]Scaled to 45# because my knee was saying BAD things to me![/I]

9:20

[I]Forgot how HEAVY 225# was!! Tried to focus on form & not drop the iron plates in the Base Globo!! :smiley_ev Knee feels good afterward. Just happy that I kept it under 10 min![/I]

66 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge.

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welcome kevin and great work

jt....going to see neil in just over a month. will be the 5th time seeing him play....he will be with crazy horse....just reading his bio...great book....i actually went to the same high school and he lived just down the block from us in winnipeg....abet 15 or so years earlier;)

jack ... sounds like you had a great weekend of fun and working out....congrats

what a great long weekend 2 mountain bike rides with a group of friends some new some old but all the same just great to get out on the bikes again especially since we were the hot spot in canada one of those days

day 10 of the food challenge....still at 2 points due to those da%n almonds on the no go list. there are still a couple of others at 0 and they are starting to worry me.

last nite at the gym

5 rounds

5 30" box jumps
5 per side 45lb dbell bench rows
then
300 single skips

6:41

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Cliff - While in DC last week, went to my buddy's house while he demoed his new Yoder smoker. He cooked pork shoulder, beef brisket, ribs and bacon. What a feast!

10/9 Pancake Rocks trail
2.45 miles; 1250' elevation gain; 59:00; max elevation 11,200'

10/10
Warmup: Row 700m; upper body mob; hamstring and hip mob; Abmat sit-ups; back extensions (10#); shoulder press 55, 65X5/ 80X3
Lift: Shoulder press 85, 100X5/ 115X8
Assist: Dead hang pull-ups 10, 10, 6; ring dips 10, 6, 4
Skills: PVC snatch

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alden...wow do those yoder smokers ever put our frankenQ to shame. i would love to add one of those to my other 17.

tonite

1 RM back squat 365 pr :pepper:

1 RM dead lift 425 pr :pepper:

both were good enough to put me back on the leader boards # 2 for back squat and # 5 for dead lift.

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Cliff - what's the deal with the almonds?! AWESOME PRs!!

Alden - Looks like your shoulder's doing well!

Good work guys!!

[B]WU:[/B]
.555555555556mi run
100 SU
10 SU with band to prevent arms moving back!
2 rounds
10 24" box jumps
10 push ups
10 air squats

[B]WOD:[/B]
12 minutes to establish a 1RM Snatch Drop.

-then-

1a) 3X ME T2B – rest 45 sec.
1b) 3X ME HSPU – kipping is allowed, rest 45 sec.
1c) 3X 20 KBS – heaviest possible, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.

Made it up to 75#, But form wasn't something to be happy about, went back to 45#. These squat stuff are tough on my knee!

T2B 5,6,6 [I]Grip strength was my goat for this.[/I]
HSPU 6,6,6
KBS 75# 3, 8, 8 [I]Used a Dumbbell, first round it slipped after the 3rd rep. (Not cool in the base globo! :eek:)[/I]
45# 11, 10, 13 [I]Could've gone heavier IF I REMEMBERED it was 5 reps!! :ranting2:[/I]

67 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge.

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Cliff - Yes, that Yoder smoker is a great piece of gear. Thinking of buying one. Jan doesn't eat read meat so she wouldn't share in the enjoyment and I'm not sure I can consume enough to justify the price.

Bill H - yes, the shoulder is feeling pretty good but I definitely "feel it" when doing pull-ups. Not sure it will ever feel normal. Also wish I had room for dip bars in my home gym; I can do A LOT more regular dips than ring dips and they don't stress the shoulder as much.

10/11
Warmup: Row; upper body mob; Abmat sit-ups; weighted back extensions; deadlifts 45, 110, 135X5/ 165X3
Lift: Deadlift 180, 205X5/ 230X8
Assist: 65# good mornings X3X10; T2B X3X10
Skills: PVC OH squats; shoulder mobility