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WU run 1 mile
WOD EMOM 15:00 6 walking lunge 35# KB each hand 4 HSC 35# KB each hand 2 push jerk 35# KB each hand m/55/178 CrossFitChesterton |
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Crossfit class at my gym.
1 RFT, no partitioning 200 KB swings, 35# 150 Squats 100 Push Ups 100 Sit ups. Completed in 20:13. |
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[B]07.31.2010-Saturday[/B]
At Home: AM: Warmup - Run 400, step & stretch Step & pull, lunge & twist, ham kick, floor sweepers, pushups, shoulder mobility [B]WOD:[/B] 5 rounds for time of: 30 seconds - max reps of 135# (85#) hang cleans 30 seconds - max reps of burpees 1 minute rest [I]immediately after completing round 5, choose one of the following "finishers"... notice there is no "D none of the above"!! You MUST choose a finisher to cash-out of this WOD! finisher A - 800 meter run for time (half of the "Murph" loop) finisher B - max muscle-ups in 3 minutes finisher C - 100 double unders for time [/I] [B]85# 15/10 - 12/10 - 12/10 - 12/10 - 12/6 - 100 DU ?[/B] (hadda fight for 12 HC last set, sweaty grip, I rested for DU after just 6 burpees) I estimate the DU took a good 4-5 minutes (I was using my laptop & forgot to write the darn clock! and I wasnt sure if we were supposed to rest the last minute of the round, I didn't), I had two real good 30+ strings to start & finish :pepper: (that NEVER happens) - but was stuck at 60 w/ a few at a time for a while before I finally got it going to finish strong (usually I trip up with a few left that takes me forever to get, maddening!). Well, I was happy with this today. Run 400 [B]Squat[/B] - 12 5x75 5x85 5x95 3x4x115# PM: Good Morning 5x10x75# Tbar Row 5x10x25# Shoulder stuff Just realized I forgot to do my vested am burpees. I do them now I guess. Date with the foam roller tonite :rolleyes: |
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7/31 WOD
"Fight Gone Bad" 3 Rounds for Time of: 1 Minute of Max Wall Balls (20#) 1 Minute of Max Sumo Deadlift High Pulls (75#) 1 Minute of Max Box Jumps (20”) 1 Minute of Max Push Press (75#) 1 Minute of Max Row (calories) 209. Not great. Last time I got about 230 or so at Goodland. However, this time all my wall ball reps were legit. I lost several reps, and expended more effort with real reps. Thanks Sarah for keeping me honest. Wanted to hit 15 reps on all exercises at least, and 20 on the easier stuff for me like box jumps, but fell short of that. I need more sleep. As simple as that. I have been in deficit for four months, and it shows. I'm actually thinking of skipping one 6 am workout a week to get the sleep instead. (Or I can close my office; then there will be plenty of time for Crossfit, poker, and traveling.) The Claw |
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[I][B]100801 SUNDAY
Rest Day as Rx'd. [/B][/I] |
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sprint training
5x60 yards 6x50 7x40 8x30 m/55/178 CrossFitChesterton |
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felt stiff and achy today. So I decided to go swimming. Swam 1 mile. Took around 40 minutes. Mixed up laps w. strokes, kick board/fins, swim buoy and hand paddles.
Indian food last night--not exactly Paleo, but delicious none the less. Also after a week off sugar and sweetners, I found that I can tolerate coffee w/o creamer and sweetner. |
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[I][B]100801 SUNDAY.....
[/B]So it was a rest day....had to get in a little quick one.... [B]Short Warm-up WOD: Four rounds for Max Reps Shoulder Press @ 45# in 30 seconds. [/B][/I]Begin each round at the top of 90 seconds. Rest precisely one minute in between rounds. 22, 21, 20, 18 = [B]83 reps[/B]. [I]This was more difficult than it looks - - hit a wall in the 4th round...struggled just to get the 18. [B]Pull-ups (Strict) [/B][/I]5, 5, 5[B] = 15 total. [/B] |
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08/01/10:
Hauled some 50 lb. sacks of corn at the hunting property in the AM, ran 1 mile with 30 lb. weight vest, PM |
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So, I was SOOOO inspired with the videos of Nancy for the Masters division that I decided to try it today.
I couldn't do 65# as RX'd for women. My shoulder just wasn't happening today.. I did 53# 5 rounds: 400M run/15 OHS (95/65)-->I used 53# today.. 23:47 (almost embarassed to post that... ) It was Horrible:mad: I have so much respect for all of you in the competition!! GREAT Job to you all... |
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08.02.10:
Month 5, Week 4 (De-Load Phase), Wendler 5/3/1 OHS Day WARMUP— OHS 5x55 5x65 3x80 STRENGTH— OHS 5x85 5x95 5x100 WOD— Swim 250m 5:40 |
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[B]08.01.2010-Sunday REST DAY[/B]
AM: 30 Burpees 15# Vest [B]08.02.2010-Monday[/B] AM: 30 Burpees 15# Vest PM: Warmup - Row 500 (1:55), step & stretch, step & pull, ham kick, lunge & twist, floor sweepers, shoulder mobility & stretch... WOD: For time: run 800 meters 21-15-9: deadlifts - 185# (135#), ring dips run 800 meters [B]17:58 scaled up 155#[/B] Not my best work; not feeling well today, stomach - cramping etc. Ugh!! Used the skinny band for full ROM dips... |
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10 x 100m repeats.
Down a slight grade 19 - 25 seconds, mostly 24. Up a slight grade 20 - 25 seconds, mostly 24. Really worked on pulling feet up, not pushing off. (Pose stuff) The cool bit is that last year this would have crippled my knees for months! Now, no problems! Less weight, better technique. She Who Must Be Obeyed: Downs 17 - 20 Ups 17 - 22 |
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Welcome to the White's
Wu run 1 mile 15 burpee 10 pushup 15 squat run 1 mile 10 burpee 5 pushup 10 squat stretch 3x20 GHD back extensions 3x20 GHD situps C&J 3@95# 3@115 1@135 1@155 1@165 row 200m 8:28 10-1 1-10 SDLHP @95# ring dips 60 single jump rope after each 11 m/55/178 CrossFitChesterton |
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[B][I]100802 MONDAY
WOD: For time: [/I][/B]400m run, then 21-15-9 of Front Squats 95#/65# Sumo dead lift high pulls Push-ups Finish with 400m run [B]TIME = 16:26 approx. [/B]Subtracted a minute for two trips up/down stairs to the treadmill, resetting it and ramping it up to 5.5 mph. |
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[B]08.03.2010-Tuesday[/B]
AM: 30 Burpees 15# Vest PM at home (birthday party tonite): Warmup Run 400, step & stretch, step & pull, ham kick, lunge & twist, floor sweepers, shoulder mobility & stretch [B]WOD:[/B] 4 rounds for time of: 5 hang power snatch - 95# (55#) 15 overhead squats - 95# (55#) 30 pull-ups [B]30:33 Modified[/B] I used 75# and did 5 Pushpress, 10 Front Squats, but duh I did 5 rounds. Taped my pullup bar, used homemade tape grips that worked great for 60-70 pullups. Then switched to gloves. Couple rips but nothing like bare handed. I stopped at 100 pullups - did 20 bent rows w/75#, and a 5th round with 30 bent row. I should've just finished the 20 pullups.:o Run 400 |
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I go away for a couple of days & WOW!
Marianne - Awesome Nancy time! Nancy is a Nasty Girl!! Pat - I am impressed! Steve - Awesome! You still doing PT? The Whites - Awesome sprinting! (I'm jealous! ;)) Deb - You're killing me with those weighted Burpees! (Yay! Burpees!);) [B]Monday WU:[/B] 150 single unders [I](tried to do 'em Deb's & Terry's suggestions!)[/I] 10x2 45# push presses 45# OHS [B]WOD[/B][LEFT][FONT=Verdana][COLOR=Black][B]10 RFT: [/B][/COLOR][/FONT] [FONT=Verdana][COLOR=Black][B][I]10 Pull-ups[/I][/B][/COLOR][/FONT] [FONT=Verdana][COLOR=Black][B][I]10 Dips[/I][/B][/COLOR][/FONT] [FONT=Verdana][COLOR=Black][B][I]10 Sit-ups (ab mat, unanchored) [/I][/B][/COLOR][/FONT] [FONT=Verdana][COLOR=Black][B][I]10 Squats[/I][/B][/COLOR][/FONT] [B][/B][/LEFT] Started rx’d for a couple of rounds, then went to green band & bench dips, 17:08! It was harder than it was 2 months ago! [B]Tuesday:[/B] [B]WU[/B]: 10x2: K2E Pull ups Push ups 30 sec high knees [B]WOD:[/B] 21, 5, 9 Tire flips Jump Throughs then 1 400m run after each round 18:43 [I]Th[/I]e [I]runs were tough![/I] |
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Thanks, Bill!
[I][B]100803 Tuesday [/B][/I] [B]WOD: For time... [/B]3 Burpees, then 50 X Wall Balls 20#/14# 50 X Double Unders (subbed 150 singles, couldn't do a DU to save my soul) 50 X Kb swings (1.5/1.0 pood) [B]---> 1.0 pood[/B] 50 X KTEs 50 X Deadlift 95#/65# [B]---> 75#[/B] [B]TIME = 18:57 [/B][I]This was the WOD from hell.Period. Scaled weight just to be safe with hamstring. Unexplained back ache necessitated doing the last 35 KTEs on the floor......[/I] |
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active rest day
5:00 jumprope 4:00 air squat 3:00 situps 2:00 pushup 1:00 pullup m/55/178 CrossFitChesterton |
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08.04.10:
[B]Month 6[/B], Week 1, Wendler 5/3/1, DL Day WARMUP— DL 5x135 5x180 3x210 STRENGTH— 5x230 5x265 6x300 ([B]F-7[/B]) |
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[B]08.04.2010-Wednesday[/B]
AM: 30 Burpees 15# Vest PM: Warmup - run 400, step & stretch, step & pull, walking lunge, ham kick, pec stretch... [B]WOD:[/B] 5 rounds for time of: 10 double burpees - (two push-ups per burpee, hand release at the bottom of every push-up) 20 kettlebell swings - 24kg (16kg) 30 45# sandbag walking lunges (total steps) [B]24:40[/B] I took it easy with this - I knew it would be a core killer, not the best week for this one, low back cramps, scaled up deads Monday... Burpees were ok, all legit pushups (none of the sprawl & get up, yay). Surprised, first time with the 45# sandbag and it wasn't even noticeable!! I had it across my shoulders, it just stayed there - no big!!! My legs weren't really even burning till the last round, it was just my low back working!! Run 400 [B]Strength:[/B] Pushjerk (find 1RM by end of August) - worked up to 115#, havent done these in a while, I think I can do more when Im rested. Backsquat: 5x5x120# (60%) |
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Wednesday 100804
Snatch, 1 rep Clean and jerk, 1 rep As many rounds and reps as possible in ten minutes of: 55kg Squat clean, 6 reps 12 Pull-ups 24 Double-unders Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments. this was one that required as much work with a calculator after as the work out did. Snatch for 145 or 65.8 kg Clean and jerk for 185# or 83.9kg Clean with 115# or 52kg. 2rounds and 6 cleans + 6 pull ups. Total score=245.7 not sure of the relevance of the final tally, but the work out was interesting. |
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WU
stretch 3x20 GHD back extensions 3x20 GHD situps 3x10 walking lunge 3x20 air squat DL warm up 5x95 5x205 1@270# 1@305 1@330 1@365 1@385 1@390 WOD 21 15 9 3 95# push press 24" box jump 6:01 Post 3 rounds max effort pullup 20 12 12 m/55/178 CrossFitChesterton |
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[B]WU:[/B]
800m run 2x10 Walking Lunges Pull ups Sit ups [B]WOD: [/B]AMRAP for 15 min: 5 40# Dumb bell Push Jerks [I](Wanted to to 50#, but my hands are still sore from pull ups. Actually the push jerk helped me push weight up in the later rounds when fatigue set in!)[/I] 7 24" Box jumps 11 rounds! [I]Tried 30" box jumps - It was UGLY! ;) Got to work on my hip popping![/I] |
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8/6 WOD
Press 3-3-3-3-3 95-105-115(f)-110(2 only)-105 Followed by AMRAP 8 15 Double Unders 10 KB Swings 5 Burpees 4 rounds (1.5 pood Kbell). First WOD in about a week, felt OK with presses. AMRAP score sucked because my double-unders sucked. Having Augie work next to me and crank them out without a miss didn't help my mental state. ;) Thanks to Nick of Goodland for pointing out I speed up the rope through my double-unders, and suggesting I relax the rope spin (as well as for general support). The Claw |
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08.05.10:
Cut grass with push mower, wearing 30 lb. weight vest, OK rest day activity 08.06.10: Month 6, Week 1, Wendler 5/3/1, Bench Press and Pullup day WARMUP— 50 suitcase DL's (53 lb. k-bell) 5 pullups x #3 band 5 pullups x #2 band 3 pullups x #1 band BP 5x135, 5x135, 3x160 STRENGTH— BP 5x165 5x190 6x215 Pullups 5xBW 3xBW (F-4) 3xBW (F-4) IMMEDIATE CASHOUT— 20 Pushups |
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John J---great numbers on the BP.
Thursday 100805(scale) Three rounds for time of: Row 500 meters 30 Box jumps, 24 inch box(step up) 25 Back extensions 205 pound Deadlift, 20 reps Completed in 26:30. This included walks across the gym from aero area to resistance. Tomorrow, I'll attend the crossfit class at the gym and then drive up to Flagstaff for the Mobility cert. I am looking forward to getting out of this heat--even for a day. |
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WU run 1 mile
Shoulder Press 1@95# 1@115 1@135 1@140 1@145 1@150 WOD 5 rounds 10 snatch @95# 8 burpees 12:04 2X25 K2E 3X10 24" box jump dead hang pullups ring dips m/55/178 CrossFitChesterton |
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Nice work, [B]JB![/B]
[B]08.06.2010-Friday[/B] Warmup: Run 400, step & stretch, yada yada (I FORGOT TO DO SHOULDER MOBILITY, it mattered during the wod) [B]WOD:[/B] With a 95# (65#) barbell, perform the following movements/rep scheme until the clock reaches 20:00 1 deadlift 1 power clean 1 squat clean 1 squat clean thruster 20 toes to bar After completing each round, add one repetition to each barbell movement... always finishing the round with 20 toes to bar. So this essentially is an AMRAP, where the workload increases each round, and you are striving to complete as many rounds as possible in 20:00. Enjoy! [B]6 Rounds + 7 DL + 7 PC + 7 SCL + 7 SCL Thrusters [/B] BUT at the third round I had to stop the toes to bar, and did abmat BF situps for the rest (shoulder wasn't liking it). Other than that it was a fun one. Fooled around some with front squats. |
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[B]08.07.2010-Saturday[/B]
rest day of sorts [B]Strength:[/B] Hang Power Clean 5x8 @85# (65%, no fractional weights) Snatch Balance (first time doing these, dropped my weight after the first set, watching my shoulder) 5x65#, 4x5x45# [B]Skill Practice:[/B] 100 DU [B]2:45[/B] got stuck 3X :o |
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bike to gym 8 miles
WU 2x20 GHD situps 2 man team WOD my work 50 20# wallball shot run 800m 70 pushup run 800m 35 ring dip run 800m 40 pullup run 800m 60 35# KB swings run 800m 37:48 bike home 8 mile m/55/178 CrossFitChesterton |
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08.07.10:
5k pose run 28:00 |
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here I am in chilly Flagstaff, 65 degrees. It was around 100 in the valley this morning. Even got some rain!
Today at Crossfit class we did: 1) for max wt: 5 X5 of 5 shoulder press and combined with 5 push press. Progression of 95, 135, 140, 145, 150 (f after 4 presses). 2) Tabata push ups: 10 reps lowest reps per round 3) Tabata plank: failed 7th round, held on for final round. These were done either arms out in push up position or on elbows. |
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Geez, where's all the action on this thread?! Hope you guys had a busy weekend!
08.08.10: Rest Day, just did a few laps in the pool 08.09.10: Month 6, Week 1, Wendler 5/3/1, OHS Day WARMUP: OHS 5x55 5x65 3x80 Stretch 15 PVC Rollovers STRENGTH: OHS 5x85 5x105 (wasn't until I finished the set that I realized I'd loaded a 25 and a 5 on each side, instead of a 25 and 2.5, which I think might have affected me on my next set) 6x115 (did 2, failed on the third— lost control of the weight coming back up, then quickly picked the bar up and banged out 3 more) CASH-OUT: 20 k-bell swings (53 lb., immediately following last OHS set) |
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Taking a rest day today. Worked out friday, saturday, and yesterday.
Took Mobility cert. yesterday. Parts of my back are still sore from the use of that little "therapy" ball. I am looking forward to seeing the daily mobility drill that are proposed for the main site. Besides knowing his material extremely well, Kelly Starrett is very entertaining. I also got to make some good acquaintances from here in the valley. |
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I spent the weekend in an Olympic lifting seminar (with Charles Staley). It was so much fun. :D Fixed my OHS. I really hadn't had much experience with Snatch and Jerk, but now I do. And my clean is much improved.
This morning: yoga. I am zonked. :smiley_ev |
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8-9-10
CFWU Press 45x5x3 75x5x2 115x3x2 135x3x2 145x1 Pushpress 155x5 10 RFT 10 x back extensions 10 x burpees 17:29 |
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[B]JSR is back!!!
JJ[/B] Seems like that 5/3/1 is working for you. How long you going to do it? Do you just keep going?? [B]08.08.2010- Sunday REST DAY 08.09.2010-Monday [/B]AM: 30 Burpees 15# Vest PM: Warmup Row 500 (1:54), 10 ea. step & stretch step & pull ham kick lunge & twist floor sweepers, shoulder mobility & passthrus, pec stretch & stretch [B] WOD:[/B] Complete as many rounds as possible in 15:00 of: 15 sumo deadlift high pulls - 95# (65#) 20 single arm kettlebell swings (total swings) - 24kg (16kg)\ 30 push-ups - hands release at the bottom of each push-up [B]4 Rounds plus 13 SDHP Rx[/B] OMG the pushups!!!! My back was swaying on the last set, not happy about that. [B]Strength: 3/3/3/3/3 Pushpress[/B] 3x45# 3x95# 3x95# 3x100# 2x105# (failed 3rd rep) 3x105# |
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8/8
Sprint training 5X60 Yards 6X50 7X40 8X30 8/9 WU 30 Jumping Jack 30 Passovers 10 ea Left Right Front 10 Pushup 20 Jumping Jack 2X20 GHD Back Extensions 2X20 GHD Situps Clean & Jerk 6@135# Hang Clean High Pulls 6@135 2X6@115 Front Squat 3@115 3@135 3@145 3@155 3@160 WOD Tabata 8 Rounds 24" Box Jump Situps Pushups m/55/178 CrossFitChesterton |
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Awesome work guys! Spent the last weekend taking my 3 youngest to Kings Island (where I attempted to do L sits ,ala Steve's old avatar, while waiting for rides until the kids got embarrassed :D) and pulling off a surprise birthday party for my wife (can't believe some of the stories she bought to get her there! ;) She had NO clue!!)
[B]WU:[/B] 800m run 2x10 push ups pull ups [B]WOD:[/B] 20 155# Back Squats [I](The[/I]re was [I]NO way I was going to do 225 or 185 20 times. I could feel my left groin pulling HARD while trying those loads!)[/I] 40 Toes to Bars 60 2 pood Kettle bell swings [I](Russian) [/I]10:24 [I]This was about a minute slower than a month ago, BUT the weights were heavier, so I don't feel that bad.[/I] |
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