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Deb,
What weightlifting program are you doing? I'm just wondering what I'll be doing after my on ramp ends in Motown at the end of March. I was thinking about Starting Strength. |
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2/2 WOD
Front Squat: 5-3-2-2-1-1 135-175-185-195(f 1 only)-195*-205f 195 is a 10# PR! I totally collapsed at 205; that was just a mind fail, not necessarily a body fail. Followed by: AMRAP 15 5 Wall Climbs 10 Box Jumps (24”/20”) 15 KB Swings (1.5pd/1pd) 4 rounds plus wall climbs plus a couple box jumps. Wall climbs are really tiring! You know it's a hard AMRAP when 24" box jumps are the rest interval. Guest appearance from Traver, fun to do front squats with him. The Claw |
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Hi All, Everyone looks to be rockin' and rollin'. [B]JJ welcome back and nice to meet you at the same time! [/b]
[B]1-31-11 AM[/B] 21 deadlifts 135# 400m run 18 deadlifts 135# 400m run 15 deadlifts 135# 400m run 12 deadlifts 135# 400m run 18:30 [B]1-31 PM[/B] 5K row 22:48 [B]2-1-11[/B] 15 thrusters 65# 15 pullups (band) 21 thrusters 45# 21 pullups (band) 36 thrusters 35# 36 pullups (band) 13:40 [B]2-2[/B] 1-1-1-1-1-1-1 OHS 60-65-70-75-80-85-90(pr by 20#) |
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Strength: Bench press, w. bands: 5X 165, 185, 215.
For time: 2KRow, 50 DB swings 50# 1KRow, 35 DB swings 50# 500m row, 20 DB swings 50# 20:08. PR last time was 22:10 and 45#.:pepper::pepper::pepper:: |
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[B][U]February 2[/U][/B]
[U]At Lunch[/U] 10 minutes of jump roping Bench Press: 10x45#, 10x135#, 5x200#, 3x225#, 5x250# Shoulder Press: 10x45#, 5x115#, 3x130#, 2x145# Ran 1 mile at 7.5 mph on 1% slope Stretched Nice easy day. Going skiing tomorrow. Not a good idea to do shoulder press after bench press if you care about your numbers. Probably a good way to give your shoulders and triceps a nice little training jolt though. |
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2.2.11 Wednesday night at Motown
Warmup 25 meters each of High knees Feet to butt Inchworm pushups Punter kicks Samson stretch Then practice kipping pullups Five dive bomber pushups Deadlift practice WOD 11 DL 95# 7 HSPU (subbed box pikes) 5 DL 3 HSPU 2 minutes Time trial effort on bike wind trainer 1 minute rest Three rounds for time 14:16 This felt easy today. Hard part were the pushups... Jim, Where are you skiing? We're going up to Stowe/Sugarbush this weekend. |
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Utah....Park City, Alta, Powder Mountain, Snowbird
Stowe and Sugarbush are good mountains. I really like Jay as well. I love the trees. |
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Oooooh, utah.....luckeeeeeeee!
But Stowe and 'bush along with Jay-it's-just-too-darn-far-Peak are some of my favorites within driving range. And we love to get in the woods. Bromley, nice little old VT Bromley, has some nice bumpy woods. Plunge is a favorite. I've only been out West once; we did Vail, Breckenridge and Keystone. Vail's back bowls were just mind boggling, but I'd go back to Keystone first. Breck was a little too crowded and glitzy for my taste. So, enjoy your trip! How long? |
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Wednesday's are my normal Rest day but decided to go in to give some support to a friend (my Pastor) that was going for a 1RM DL Pr. with only 3months of CF under his belt he did great (matched his Previous Weight) I was not feeling 100% as legs were still a little sore from the DL/400m sprint WOD from 1/31 but what the hey I lifted with my Bud and managed a New 1RM of 335#.
Another great CF day!! |
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i didnt do anything today sick as a dog, migraine/sinus.
[QUOTE]Deb, What weightlifting program are you doing? I'm just wondering what I'll be doing after my on ramp ends in Motown at the end of March. I was thinking about Starting Strength.[/QUOTE] Jeff, Shed used to program strength, I got superstrong doing it, but he doesn't anymore. The lifting was what drew me to CF in the first place; I was throwing strength stuff in every once in a while b/c I want to get stronger, now I'm training the Olympic lifts at FDU, tired my numbers weren't moving much and form not getting better. Its snatch, clean, clean & jerk and squatting/accessory work. Trying to fit in CF too. Starting Strength is good, but I think you'd have to stop crossfit, make a return after you get where you wanna be. This is my dilemma, I like lifting first and foremost but I also like crossfitting. This week I did one metcon, maybe Friday if I feel better. Will have to see how the lifting goes. I am not sure what they do for conditioning. Motown doesn't post their wods, I guess. [QUOTE]Nice easy day. Going skiing tomorrow. Not a good idea to do shoulder press after bench press if you care about your numbers. [/QUOTE] Been there done that w/press-bench. Have a nice trip... |
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2.2.11
Run 1/4 mile 20 pushups Front Squat 5x135, 3x155, 1x175 BP 5x135, 3x175, 3x205 15 OHS w/Oly bar Rowing 300m ME |
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Deb,
By FDU I assume you mean Fairleigh. Which campus? Is it a class you're taking? And yes, I would be choosing either SS or Crossfit. My thinking is that I've really got to improve my strength. The on ramp I'm doing now is giving me some instruction in most of the lifts SS utilizes, so I could do that on my own at Black Bear or my son's house. Though I'd rather train with a group both for the motivation and form checking. Get some rest and feel better. |
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[QUOTE]
By FDU I assume you mean Fairleigh. Which campus? Is it a class you're taking?[/QUOTE] Florham Park. No class. I lift with the Devils and whoever else lifts there, I'm not really sure on that. Its like $35/mo. to use their gym, and if you need coaching (I do) they charge you a little more till you know what you're doing. You would learn form at FDU!! PM if you want my coach's contact. And form, well, difficult to learn at CF GROUP b/c the premise is you use lighter weights and worse form – its expected as a result of fatiguing during a workout. So for form on those lifts, I would say a coach is the way to go. Better off in the long run, I have 2 years of bad habits to break now, to get heavier lifts. Like I said, I would hire Pat or his wife for privates if he had the time but he doesn't right now. HE IS A GREAT COACH (I REALLY appreciate how good he is now that we have some inexperienced coaches - they're good, don't get me wrong, but they don't yet have a feel for each athlete, nor cue the same way Pat would - Im spoiled here, because Pat/J9 been cueing me for 2 years!! knows my strengths/weaknesses well :D) |
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[QUOTE=Jeff Metzger;899341]Deb,
By FDU I assume you mean Fairleigh. Which campus? Is it a class you're taking? And yes, I would be choosing either SS or Crossfit. My thinking is that I've really got to improve my strength. The on ramp I'm doing now is giving me some instruction in most of the lifts SS utilizes, so I could do that on my own at Black Bear or my son's house. Though I'd rather train with a group both for the motivation and form checking. Get some rest and feel better.[/QUOTE] Hey Jeff, Just my .02 There are a few really good protocols to follow for strength, SS being one of them. One that I would HIGHLY recommend is Jim Wendler's 5/3/1 program. It is simple and if you work it hard enough, highly effective for relatively quick strength gains. There's an e-book you can buy if you google it or you can just find the basic plan by googling it. I would also recommend getting a coach for form, especially before or when you undertake a serious strength program. Heavy dead lifting and squats are not something you want to fool around with. |
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2/3 WOD
Jerk Balance 3-3-3 95-115(split jerk)-125(split jerk) Not feeling hugely strong today, so I was satisfied with these numbers, but surprised there were so low as compared to my regular jerk. Followed by: 400 M Run 20 Turkish Get Ups 400 M Run 20 Deadlifts (85% of 1RM) 400 M Run 20 Chest to Bar Pull Ups 19:31 at 30# TGU's and 255# D/L's and regular pull ups. Seems like I always say this, but this was a hard one! Started TGU's at 35#, but form was terrible, so went down to 30# and still struggled, especially with the left-handed ones. Similarly, 255# D/L's were really heavy! Had to do them one at a time from the very first one. Just Claw and the girls this morning (Hogans/Luciano, Amber, Fanie, and JJ). Very fun! The Claw |
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[B]02.03.2011-Thursday
Weightlifting FDU[/B] OMG what a day, still sick this am, got my period so my low back was already a misery. Ouchie!! And, I feel like I'm living in Alaska. An accident on every road I took, 46, 10, 287, 24.... I WAS LATE! So it was a quickie workout with Pete tonite....just as well, I pbly shouldve rested. Pete attacks my weaknesses and makes me fix them. Nick also does that, but Pete is touchy-feely and physically MAKE you do it right with just a bar if necessary. If my elbows are too far down, and not pointing in - he fixes it, physically! All remedial & positional work! All fixing my form, poor guy (he asked me, did they TEACH you this at that place??!) haha no not really, but apparently every lift we do is not quite right. Its too confusing! Im kinda leaning toward when in Rome (Crossfit clean/Oly clean. CF snatch/oly snatch. Otherwise Id have to scale all my weight way back to do it Oly correct at CF and be doing something diff from everyone else :() Warmup: Backsquat to Press Overhead to OHS w/bar 3x6 [B] Cleans[/B] 1x7x20k 1x6x20k 1x6x25k 1x6x25k [B]Front Squat[/B] These sucked! Got better but need a lot of work; he was teaching me the correct arm/rack/back positions (putting his hands on me and PUTTING me there) and explaining gotta EXPLODE up from the bottom push thru heels. Slow is frowned upon. 1x6x20 1x7x20 1x8x22 1x7x22 [B]Liftoff to Below the Knee[/B] 2x6x22 3x6x32 [B]Press[/B] These, he was trying to get my arms right and explaining I have to punch the weight up and back explosive as possible and tight tight tight, no softness in the arms at all. 3x10x15 That was it!! |
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Snower Blower? JJ what are you talking about, old school here coal shovel works best!
missed a couple days with work and the snow, so I went in today on my normal rest day WU 3x20 air squat 3x20 GHD backextension Reverse Hypers 2x12@60 3x10@110 3x10@130 K2E 3x20 WOD AMRAP 8:00 20 35# KB snatch max pushup Total :shrug: just work m/56/185 |
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for those of you who got walloped by the snow storm out here on the west coast of canada some of the spring bulbs are starting to bloom and it was plus 6 c. yesterday. just saying....
tomorrow is going to be my 1st day back at the box for a regular workout day. i stuggled the last week with some after surgery blues, being run down and sick and talking with my phyiso and another health care provider. that i am going to need to except that i am never going to get 100% rom back that i will not be able to continue powerlifting due to some of the weights and the position the lifts put my shoulder in. i can not get proper form for the scarecrow and shoulder shrug. that i quite possibly will not be able to rock climb because of having to reach overhead in weird positions. nor be able to mountain bike the way i used to due to the constant movement the bumps on the trials create for the back part of my shoulder. that being said i talked to the owner of the gym last nite for an hour or so and i left there feeling 110% better than i did prior to the talk. unbeknownst to me jessie (gym owner) had a buddy of mine make a zurker squat rack which he just finished last nite, ordered a saftey squat bar. both things that will make my time at the gym so much better. blew me away that he took that upon his self to do that for me. we spoke at length about my feeling like a "special needs" client for the forseeable future in that there will be quite possibly a bunch of the wod's that i will be unable to do and that i did not want to be a burden to them or the rest of the gym. we left it with jessie saying "if you are willing to do the work and put in the time to your recovery i am willing to do whatever it will take on our part to make that happen." i could have not asked for a better ending to what i thought prior to starting the conversation was going to end with me leaving the gym. also prior to this conversation i did not know jessie lost 2 years to a major shoulder injury, surgery and rehab. the professionals told him that he would not be able to ever do a bunch of things again. he proved them wrong and i guess it is now up to me to prove them wrong as well. so one more day off due to a previous commitment and then signed in for the 9 a.m. class saturday morning. |
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:)Nice [B]Cliff[/B], that's great! (thats Crossfit for ya!)
[B]02.04.2011-Friday[/B] Warmup: row 500, hip mobility shoulder mobility & stretch, squats, sn grip backsquat to press to OHS hold..... [B]WOD (choice):[/B] Complete as many reps as possible of: 4:00 of wall balls 3:00 of kettlebell swings - 32kg (24kg) 2:00 of back squats - 95# (65#) 1:00 of clean to overhead - 95# (65#) [B]ShedKicker:[/B] 12-9-6-3: squat snatch 95/65# muscle-up (L-pull-up) [B]Shedkicker 14:x7 I think 47?? modified[/B] It was no big deal. I scaled to 45#, did these slowly resetting on each one - but I hit every one low, pain in the a$$, literally, getting up from the last of the first and second sets. No misses, had two or three bad catches that were a little forward but saved them. I thought I looked pretty good, considering two weeks ago when Pat first taught me, plus only practicing off the blocks at FDU! Still struggling with the flexibility issue low back and shoulders (I know @ FDU Id be told to get even more vertical; and they would tell me, now do it fast) but happy with this, def. getting better and stronger out of the bottom. L pullups need work the first few of all sets were fine. Became singles quickly, barely making them. |
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Even here in AZ we got hit w. some cold weather. My backyard fountain froze over two nights ago and is still frozen. Just hoping the lines did not crack!
Wendler Wave 1, round 4: Deadlift: 5X295, 340, 385. 3RFT: 15-12-9 135#thruster and 45# weighted pull ups. Scale: Thrusters w. 2 X 45# db's. 5:46.. |
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2/4
wu 4x25 GHD backextensions Reverse Hypers 2x10@70 4x12@120 3x30 AB mat situps Strenght 10x2 Box Squats 5x2x135 5x2@155 DL 225 315 365 385 395 405 pr WOD 10 rounds 1:00 rest between rounds 3 snatch @ 115 7 burpees 16:02 T m/56/185 |
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WOW what a first day back at the gym.
spent the 1st 1/2 streching and working on mobility. something i never really paid to much attention to in the past. now i guess it is a reality. then did 1-1-1 front squat with the squat rack brace thing that jessie and a friend of mine welded up. 225-245-255 with absoutly no pressure at all on my shoulder. what a mental pick me up today was. plus the support i got from everybody at the gym. and that is what makes crossfit so special.....cause if i was going to a globo gym no body would have given a ****! thank you crossfit for the community that you are. |
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Hang tough Cliff
[B]02.05.2011-Saturday Weightlifting FDU[/B] Warmup: snatch from the knee bar x 6x6 sn grip Press BN 1x6 OHS 3x6 [B]Snatch (from the floor)[/B] bar x 3 1x3x20kg 1x3x20kg 1x3x20kg 1x3x20kg 1x3x20kg 1x3x25kg 1x3x25kg 1x2x25kg 1x2x25kg 1x2x25kg 1x2x25kg 1x2x27kg (one ok, one S-L-O-W) 1x2x27kg (ok) 1x3x29kg (1 miss) 1x3x29kg (1 miss) 1x2x29kg [B] Power Clean (from floor)[/B] going over the setup, pull the bar in etc 1x4x25kg 1x3x25kg 1x3x25kg 1x4x30kg 1x4x35kg 1x3x35kg 1x4x35kg 1x3x40kg 1x2x40kg 1x2x40kg 1x3x40kg (one reverse curl so do-over) [B]Front Squat[/B] Easier today, not a leg problem, keeping my back upright 8x3x35kg [B]Reverse Hyper[/B] 3x10xBW Im assuming I'll get better at this one day.:rolleyes: Im thinking too much right now. |
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Crappy week on both the workout and diet front due to business travel...
[B]February 5[/B] [U]Daily Apple[/U] 500m row, movement prep, 1 RD 5 DB deal lifts, 5 DB hang power cleans, 5 DB thrusters 20lbs [U]Team WOD[/U] - "[I]Trevor[/I]" (half) Team of 3, only one can work at a time 150 pull-ups, 200 push-ups, 250 ABSmat sit ups, 300 air squats [B]22:39[/B] [U]Aftershock[/U] - "[I]Griff[/I]" (half) 800m run, 400m run backwards [B]7:45[/B] [U]Apple Core[/U] 10 DB T push ups 12lbs |
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John congrats on the DL.
Cliff, it's only going to get better. Deb, admire your persistence w. the Oly. lifts. I keep working at the speed and extension w. bar alone or broom stick. Strength: Shoulder Press: 5X 125, 145, 160. "Karen" For time: 150 Wallball shots, 20 pound ball 8:15. |
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Hi. I'm not in ANY way trying to take away from this thread.. but I spend most of my time on Facebook rather than mainsite, and as an extension of that, created the Cougie Power Workout Logs... just a place for each of us to have our own thread and log workouts.
Come on Over if you want! It's really meant as a board for workout logs.. I am sure that discussion will take place much more here and on FB. "Cougie" refers to women 40+ who prove daily in the box that "age is just a number". It has nothing to do with liking younger men.... but if you do, rawr! :) [url]http://cougiepower.forumotion.com/f1-the-cougie-power-workout-logs[/url] (wfs) |
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2.7.11
WARM 1/4 mile run 20 pushups 250m row STRENGTH DL 5x225. 3x255, 1x285 BP 5x135, 3x185, 3x215 CASH OUT 16 OHS w/Oly Bar 20 alternating arm k-bell swings @35 lb. Another couple of weeks of ramping it up, I'm gonna start back in on intense 5/3/1 work (DL, BP, OHS), can't wait for the snow to melt and enough warmth to get out on the grass in the VFFs! |
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[QUOTE=Eileen Schreiber;900459]Hi. I'm not in ANY way trying to take away from this thread.. but I spend most of my time on Facebook rather than mainsite, and as an extension of that, created the Cougie Power Workout Logs... just a place for each of us to have our own thread and log workouts.
Come on Over if you want! It's really meant as a board for workout logs.. I am sure that discussion will take place much more here and on FB. "Cougie" refers to women 40+ who prove daily in the box that "age is just a number". It has nothing to do with liking younger men.... but if you do, rawr! :) [url]http://cougiepower.forumotion.com/f1-the-cougie-power-workout-logs[/url] (wfs)[/QUOTE] So Eileen, is it girls only?! |
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John, in theory it was a way to get some of the 40+ women on facebook to start logging workouts.
In practice? All are welcome! I am going to use it daily as a way to stay accountable. I find it's easy to "forget" to come here and post, while it's harder for me to avoid something I've created. I don't know if that makes sense, but if you are ADD at all.. you get it. :) |
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[QUOTE=Eileen Schreiber;900720]John, in theory it was a way to get some of the 40+ women on facebook to start logging workouts.
In practice? All are welcome! I am going to use it daily as a way to stay accountable. I find it's easy to "forget" to come here and post, while it's harder for me to avoid something I've created. I don't know if that makes sense, but if you are ADD at all.. you get it. :)[/QUOTE] Oh, I am (medication and all). And I do. (I was just givin' ya a hard time.) |
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[B]2/3[/B]
AM Workout: In 8 minutes find 1RM shoulder press. 70# PM Workout: 100 KB Swings 26# 500m row 75 KB Swings 26# 500m row 50 KB Swings 26# 500m row not a timed WOD 20 ish mins. [B]2/4[/B] 3x5 Snatch Balance 55-60-65-70(x 2 attempts failed at 2 reps)-55-55 First time attempting snatch balance so no complaints on the 65# PR. [B]2/5[/B] Pull up clinic in an attempt to get linked Kips...came away with bad hands and still got bad kip. It's in my head and I need to learn to mindlessly do the kip. [B]2/6[/B] Flow yoga, man this was just what I needed after 3 strength wod's last week. [B]2/7[/B] 2 15' rope ascents & 4 towel pull-ups to buy in to the following: 3 rounds for time: 14:46 10 RH KB Snatch 20# 10 LH KB Snatch 20# 10 Squat Snatch 35# Funny thing, two weeks ago I managed my 1st rope climb, today it was much, much easier. Little did I realize just how much those climbs would torch my shoulders for the remainder of the WOD. I started with 45# on the barbell snatch and had to drop to the empty bar after the first 5 reps. :yikes: Humbling to say the least. |
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2/5
WU 3x10 GHD Backext @ 45 Reverse Hypers 3x10@60 3x10@120 Strenght Bench 9x3@145 /W bands Heavy Double PushJerk 2@135 2@155 2@175 10 Sets 1 HCHP 1 Power Clean 1 Front Squat all @ 135 WOD AMRAP 1:00 6 Squat Cleans @ 115 12 Pullups 75 Single Unders 4 Rounds m/56/180 |
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AMRAP in 10:00 not 1:00:confused:
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Mobility WOD Hips, Groin, Shoulders.
Strength: Back Squat: 3X240,275,305 (6R) "Hansen": 5RFT: 30 KB Swings 2 Pood, 30 Burpees, 30 Gl Ham Sit ups. Scale:15 KB @ 50#DB, 15 Burpees, 15 GH Sit ups to parallel. Finished 3 sets @11:15. I was tanked at 3 sets and stopped.:shrug: |
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[B]Michelle[/B], snatching the bar from the floor isn't easy! You know, no plates to position the start....I find them a PITA!!
FWIW on stringing kipping pullups together, the key for me is pushing the bar AWAY at the top. Just push yourself straight back and let yourself go down from there, you'll be set up for the next kip. Hope that helps :) & strong work!! [B]02.07.2011-Monday Weightlifting FDU[/B] Warmup: Squat, Shoulder, Sn Grip BS-Press-OHS 3x6xbar [B]Press Sn. Grip Behind the Neck + OHS[/B] 3+3x20kg 3+3x25kg 3+3x25kg 2+2x30kg 1+2x33kg 1+2x33kg 1+2x33kg 1+2x36kg 1+1x36kg 1+1x36kg [B]Power Clean[/B] worked on holding air and keeping chest up & out, just get under it for catch 3x36kg 3x36kg 3x36kg 3x40kg 3x40kg 2x43kg 2x43kg 2x43kg 3x45kg 1x50kg 1x53kg [B]Back Squat (HB)[/B] Tight, explode out of the bottom 2x5x35kg 2x5x40kg 2x3x45kg 3x2x50kg I showed my coach some CF pix of stuff we do (OHS, FS) and he said, "Throw these pictures out. Erase them from your mind. Both have flaws that you do not." (I always wonder, because I can't SEE what I'm doing, don't know if I look like the other weightlifters or not). I didn't ask any other Q's, I know he'd say, just lift. He said I have more power than he thought. He thinks I could snatch 50kg, with good technique. I wonder if he can get my PC higher, I think thats already higher than I've done (w/good technique). I think today's OHS is more than I've done, (correctly) as well. I had one miss in there, got the bar too far forward on the way up. I was tired because SB party last nite, ate like crap - but I still felt like I had more in me. Happy with this! |
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i guess i was missing the positive mental attitude of the box these last couple of weeks. felt great to be back again today.
12x2 200 zerker squats w/45 sec. rest in between 6 min amrap 18 lunge 18 good am with 20 vests on 4 1/2 rounds with 10 good a.m.'s felt great to be doing something again. |
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[B]2/7[/B]
[U]Warm-up[/U] 250m row easy, 250m row hard, 250m row easy, 250m row hard Movement prep 15 KB swings 35lbs 10 each side KB snatch 18lbs 15 SDHP KB 35lbs [U]Strength[/U] Bergener warm-up 3RM back squat - 155, 165, 175, 185, 195, 205lbs 3RM dead lift - 243, 263, 283, 293lbs [U]WOD[/U] AMRAP 20 mins 12 power snatch 65lbs 10 push ups [B]9+ rounds[/B] |
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2/7
wu 3x10 air squat 4x12 walking lunge 2x20 GHD back ext Reverse Hypers 10@50 2x10@120 3x10@130 C&J @95 @145 @165 Snatch @115 @135 WOD Row 1000 40 24" BJ 20 Burpee 8:42 m/56/180 |
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2/8 WOD
Press 3-3-3-3 95-105-115f(2 only)-110 A little off my best, which is 3 x 115#. Taped my wrists because of the presses plus cleans later in the WOD, which is a good idea. Followed by: 3 Rounds for Time 12 Power Cleans (135#/95#) 50 Double Unders 400 M Run 60 Seconds Rest 17:36 @ 125#. I normally scale 135# to 115# for clean WODs, but tried 125# today. Not able to do all 12 straight at any point. My form was pretty sloppy. The added weight made the WOD challenging. As usual, double unders were the bottleneck. Not to make excuses, but I think a good jump rope would help a lot. It will be nice when the sizing ropes come in so I can try a good one and get it sized right. We started the WOD with some shoulder/lat mobility work, which was nice. Hard to say if it helped my performance, however. The Claw |
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Hey Guys,
Just turned 50 yesterday. I mainly do the mainsite WODs and I am interested in keeping up with my 50+ brethern. I have been reading and you guys do some amazing things. I have been crossfitting for 2 years and love it. Anyway, just wanted to say hi. |
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