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Thursday September 6, 2012

Rest Day

walked 1 mile to work, worked, walked 1 mile back.

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[QUOTE=Jim Cordes;1091746]
I got back in saddle and did Rounds 4 and 5, and the decided to make up my missed round right after. My kb swings and pull ups broken into small sets and my rows were terribly slow, but I finished it.

Claw[/QUOTE]

Claw - Way to hang! Sometimes the most important battles we face are with ourselves.

9/7
Standard warmup
Lift: Bench Press 45, 80, 95, 110 X5
WOD: 3 RFT
Burpees (legs and chest touch floor) X10
95# barbell rows (w/ full shoulder ROM) X10
35# KB swings X10
6:42
Cashout: Wobble board

By the end of the round 3 burpees, they were "sets of 2." :(

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Might as well start somewhere so what better place than this!

Stats
56 yr old female
Not new to CF but have been dabbling for about 4 years.
I teach skiing in the winter and there is not CF box near me in VT so I have to start over every spring!
5"4 147 pounds on a good day
I come from a background of amatuer competitive bodybuiding with some success.
So yesterday was testing to find a 1rm of the Front squat

Work 5 sets
5 x75
4 x85
3 x97
2x115
1x125
I think I could have gone heavier but I really was not even sure where to start and I ran out of time

Metcon 12 min
21 du
3 pullups ascending order
45 sec plank
So I got to round 3 with 9 pullups and just could not get to 12 in 4th round so I kept the next 3 rounds of pullups at 9-11

Today more testing
1RM CG Bench Press
5x65
3x85
2x95
1x115
1x125 fail no time to go back and try between 115 and 125

then for time
5 rounds
6 push jerk(75)
15 Burpees
12:26

Rx was 95 for the girls so next time I will up the weight a tad and see how it goes.This was a gasser!

Terry

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Friday September 7, 2012

Supervised barbell warmup, then...

12 minutes to find 1RM of OHS
105

12 minutes to find 1RM of PC+PP
220 (PR)

12 minutes to find 1RM of Squat Clean
195 (PR)

Am open to suggestion concerning regaining mobility in hips, quads and hammies 3 years post hip replacement, am suffering with stupid lack of mobility and strength in the hips...

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[QUOTE=JT Kalnay;1092066]Am open to suggestion concerning regaining mobility in hips, quads and hammies 3 years post hip replacement, am suffering with stupid lack of mobility and strength in the hips...[/QUOTE]

JT, you might want to try Foundations. We are very big on it in our box.

Here is the “advanced” course taught by the creator of the program, allegedly for Lance Armstrong. Beware, it’s harder than it looks. (All links WFS): [url]http://www.youtube.com/watch?feature=player_embedded&v=4BOTvaRaDjI[/url]

Here is a couple simpler programs, demonstrated by our coaches and taught again by the creator of the program. Part I: [url]http://www.youtube.com/watch?v=RjBJmVRhPy8&feature=player_embedded[/url]

Part II: [url]http://www.youtube.com/watch?feature=player_embedded&v=ApRUMomxWYE[/url]

I have found it really helpful in increasing both strength and flexibility.

Claw

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[QUOTE=Jim Cordes;1092083]JT, you might want to try Foundations. We are very big on it in our box.

Here is the “advanced” course taught by the creator of the program, allegedly for Lance Armstrong. Beware, it’s harder than it looks. (All links WFS): [url]http://www.youtube.com/watch?feature=player_embedded&v=4BOTvaRaDjI[/url]

Here is a couple simpler programs, demonstrated by our coaches and taught again by the creator of the program. Part I: [url]http://www.youtube.com/watch?v=RjBJmVRhPy8&feature=player_embedded[/url]

Part II: [url]http://www.youtube.com/watch?feature=player_embedded&v=ApRUMomxWYE[/url]

I have found it really helpful in increasing both strength and flexibility.

Claw[/QUOTE]
thanks for those, I love it! Yes way harder than it looks. Reminds me of liftoffs and pulls, im supposed to lower the bar s l o w l y...my whole back and hams are shaking!

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tonite

1 RM squat to a 16" box with 5/8" chains on the bar

300lbs

then 3 RM dead lift

365lbs

1 class tomorrow morning then off for a couple of days camping.

keep up the great work everybody and welcome to the new crew

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Welcome Terry
9/7 WOD
4 rounds
250m row
5 KB swings 2 55
5 Burpee
end with 250m row

9/8 two man team WOD
one man runs 200m other man works
50 thrusters @ 75
100 situps
100 ring dips
200 DU

Post Tabata plank holds 15 rounds

m/57/180

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Saturday September 8, 2012

15 minutes of rolling around whining about how worked I am from yesterday. 15 minutes of figuring out what to do.

KBS
10x10#
20x20#
35x35#
40X35#
41x35#
42x35#
10x45#
15x45#
20x45#

worked in 100 kinda sorta air squats where I was dropping down onto a box or wall ball

did some wall slides, shoulders really need work

25 pushups unbroken
25 situps unbroken
plank
side plank

Thanks for the links to Foundations. Looks interesting and useful.

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oh yeah, hi JT Terry & Dave!!