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1/10 WOD

1 Round for Time:
400 M Run
50 Wall Balls
400 M Farmer’s Carry
50 Wall Balls
400 M Run

17:53 @ 45# dumb bells for carry.
Proudly bringing it home in last place! This was tough. Farmer's carry at 45 + 45 really blasted my grip. I must have set the bells down 8-10 times on my walk around the block. The second set of wall balls with blasted hands were tough, I kept dropping the ball instead of catching it. Devolved to sets of 3 to 5 by the end. Can barely type this now, about an hour later. Doubt anyone at the Globogym is doing this one!

Claw

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"Nate"
20 Minute AMRAP:


2 MU
4 HSPU
8 KB Swings scaled to 1 pood.

10 Rounds

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Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

16:50.

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[B]1-10[/B]
skill work for us
3 rounds
5 minutes at pull-up station
5 minutes with pistols or squat therapy
5 minutes HSPU work

This was a good workout. My kip is whacked so we are working on figuring out why.

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1/10
Jumprope

WOD 5 rounds
run around building
10 55# KB swings
10 walking lunge @ 70#
10 35# halos
18:19

more jumprope

m/57/189

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[QUOTE=Jim Cordes;1021881]...Proudly bringing it home in last place! This was tough. Farmer's carry at 45 + 45 really blasted my grip. I must have set the bells down 8-10 times on my walk around the block. The second set of wall balls with blasted hands were tough, I kept dropping the ball instead of catching it. Devolved to sets of 3 to 5 by the end. Can barely type this now, about an hour later. Doubt anyone at the Globogym is doing this one!

Claw[/QUOTE]

D@MN Straight Claw!! My wife asks me why people go to the Globos with nothing to show for it and I say check out what they are doing.

[B]WU:[/B]
50 single unders
10 hip openners (each leg)
10 Hip closers (each leg)
10 Air Squats

[B]WOD:[/B]
"Kelly" (pack)
3 RFT:
400m run
30 24" Box Jumps
30 20# Wall Ball Shots

28:20

Shoulder press
90# for 5 reps
120# for 3 reps

[I]Did this WOD in the base Globo. Would've done better if I did it at the box. Felt like I was being watched especially during the presses.[/I]

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saturday

run in park with dogs. not sure how far but was out for an hour. ran pretty much the whole time less the scratching, sniffing, barking and peeing. (the dogs not me) they are fun to run with but sure slow things down at times.

monday

floor press

1-1-1

155-165-175

pushup progression 16-21-18-18-28

tuesday

lumberjack 20

dead lift 225
kb swing 30
goblet squat 70
dbell bench press 25
ring row
24" box jump
dbell clean 25

9:00

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Strength: bench:5-3-1. 185,225, 285.
Heavy bands for bent rows and dips for 3 compound sets.

WOD:
5rft
15 clean slit @2x40# db's
21 jumping pull ups.

Gassed at end of 3 rounds in 8:15.

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1/11 WOD

Advanced:
Full Squat Clean and Jerks
1-1-1-1-1-1-1
135-145-155-165f-160-165f-165f

Two problems here. First, I am pulling WAAAY too much with my arms instead of triple-extending the weight up. Second, I am rehearsing too many fails (3x @ 165#). I think I can fix both by doing lots of reps at a more manageable weight like 135# until I get the mechanics right and my body used to successful reps instead of fails.
Worked with KJ and JHall which was a lot of fun.

Everyone finishes off with a nice easy…
500 M Row for time
1:41.2

Haven't done this in over a year or maybe even two, but it amounted to a 5 second PR! By the end I would have turned over the nuclear launch codes just to stop the torture. :rofl:

Claw

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Filthy Fifty scaled to Terrible Thirty

Box Jumps
Jumping Pull ups
Kettlebell Swings 1 pood
Walking Lunges
KTE
Push Press
Back Extensions
Wall Balls 20 lbs
Burpees
DUs

23:18

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Great work guys!!

Another day at the Base Globo!

[B]WU:[/B]
800m run
10 24" Box Jumps [I]Focused on resting up on top per Main Site video[/I]
10 Push Ups
5 Headstand/Frog tucks
10 Air Squats

[B]WOD:[/B]
8 Min AMRAP

30 Single Unders
10 Sit ups
10 50# KBS (2 25# KBs)

6 rounds + 30 Single Unders

[I]1st round took 1 min. Then it went slower from there. Transitions were the slow point, especially from Sit Ups to KBS. Got to work more on those DUs!![/I]

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Cool Avatar Jack!
I don't want to Jinks myself but I think I may be able to do DU's now. I have done them everyday this week and even did 30 in a WOD today broken up into three sets, but hey after 3 years of working on them I hope I got it. Plan on doing them every day just to make sure That I do in fact know how to Double Under:pepper:

Bench press 6@135 1@185 1@225 1@245 F@275
Triple pushpress @135 155 165
2 Hang clean with 5 DH pullups 2X145 3x165

WOD
30 DU
30 GHD
30 Burpees
30 24" BJ
30 ring dips
30 cal row

15:10
m/57/180

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tonite

front squat 5-5-5

205-225-252 1/2

then 100 1 1/2 back squat (full squat depth half way up then full squat depth=1 rep)

8:12

felt really good when it was over

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Yesterday: 5 rounds: 400m run; 30 box jumps (24'') 30 wall balls (20lb): 37:19.
*

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Lite 3 Rep work on Back Squat

Worked on depth and technique

95, 115, 135, 155, 175

Mobility WOD

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Jack - Ditto to what JB said!! You're living my dream!!;)

JB - Good Luck with the DLs!!

[B]WU:[/B]

400m run

3x
5 Burpees (Yay! Burpees!!)
10 Pull Ups
15 Air Squats

[B]WOD:[/B]
10 RFT:
15 135# Dead Lifts
15 Push Ups

19:18

[I]Dead Lifts & Push Ups. How hard can this be?

Brutal!!

Went to Knee Push Ups on round 4 & stayed there. One of my buddies wrote, "(B)ill, you gotta harness momentum. instead of dropping and releasing the bar each time on the deads, do a controlled drop and use the bounce to go right back into your next lift. no rules against that and if you watch khalipa at the games a few years back you can clearly see him stringing together cleans by doing this.."

Good advice! It took me over 10 min to get the 1st 5 done. Got the last 5 done in around 8+ mins. If I kept consistent, I'd have done better!!

Spent the rest of the hour in Snatch practice.

Perry, my hat is off to you!![/I]

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[QUOTE=William Hoogsteden;1022711][B]WOD:[/B]
10 RFT:
15 135# Dead Lifts
15 Push Ups

19:18

[I]Dead Lifts & Push Ups. How hard can this be?

Brutal!![/I][/QUOTE]

I thought I wanted to do this WOD, now I KNOW I do! Bwahahaha!

Claw

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[QUOTE]Quote:
Originally Posted by William Hoogsteden View Post
WOD:
10 RFT:
15 135# Dead Lifts
15 Push Ups

19:18

Dead Lifts & Push Ups. How hard can this be?

Brutal!!
I thought I wanted to do this WOD, now I KNOW I do! Bwahahaha!

Claw [/QUOTE]

Wow, this was always one of my favorite WODs!! Nice job.
The other one I always liked was deadlifts and pullups - but that one took me WAY longer than DL/pushup!! :p

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Hi guys and gals. I know Will, if I don't post here it doesn't count. Mea culpa....but I have been going at it.

Anyone participating in the WODclubopen.com event? Kinda fun.

Here is this week's:


In two minutes do reps of for total pounds moved:
You choose the weight and multiply it by total reps for total score.
1 deadlift
1 clean
1 front squat
1 push press
(back rack)
1 back squat
1 back rack press.
Each round is 6 reps, score is total reps multiplied by the weight(including bar) in pounds.Its a modified bear complex, but all movements can flow:
Start by filming your weights
Deadlift must return to ground. This may be different than a traditional bear complex. Watch the movement standards video.
Power clean can join to squat clean, which can join to press (essentially this becomes a clean to thruster)
Back squat can join to back rack press.
We will be judging that you hit the bottoms of the squats and the tops of the presses.


I chose to go with 75#. Lighter than perhaps I could do but I was hoping to fly through and get an extra round. Well I jogged through. 13 rounds for a total weight of 5850#. Enough to keep me out of the cellar online but not on the first floor...perhaps on the stairs.

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Thanks, that pic is from a trip I took to USMCRD Parris Island last January. It was an educator workshop but basically a fantasy camp for the Marine Corps. We got to do everything like sit in a F-18 at the Air Station and shoot M-16s on the range. Awesome time!

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1/12 WOD

7min AMRAP
20 KB Snatches (10R/10L1) (1.5/1)
20 Double Unders
3min Rest
5min AMRAP of the same

4 rounds + 11 KB snatches as Rx'd.
Don't kid yourself, that many snatches @ 1.5 pood is no joke. I started with left (weaker) arm and got first 10 straight, then it devolved quickly to 4's, 3's, and 2's. Being so gassed on the snatches did no favors for my double unders. Hard to string together more than about 10. Danette, on the other hand, is the new double under queen. Swish swish swish swish swish as her rope brushed the floor. That's all I heard coming from her all morning.

I did 2 rounds + 17 snatches in first 7 minutes, then after rest did 3 snatches + 20 double unders + 1 round + 11 snatches. Good job Matt Lumm for also taking on the big bell (and coming up with probably the funniest caption so far -- hope he posts it).

Claw

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[QUOTE]
7min AMRAP
20 KB Snatches (10R/10L1) (1.5/1)
20 Double Unders
3min Rest
5min AMRAP of the same[/QUOTE]
:yikes: Thats a lot of rounds. Full snatch, power snatch?

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Strength:back squat: 5-3-1. 285,315,365.

One round per minute of 10 meter run adding one rep. Each subsequent minute.
8 rounds completed.

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[QUOTE=Deb Borbone;1023020]:yikes: Thats a lot of rounds. Full snatch, power snatch?[/QUOTE]

Power.

Claw

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01/09 - 01/12 Skiing and shoulder physical therapy

01/13/2012 Rest Day

Knees stiff from skiing so worked on skills.

Jump rope (managed 5 double unders; not in a row, of course.......)
Abmat situps
Row 500m
pull-ups with assist bands
shoulder press ROM
KB rows and ring rows
t-spine mobility
shoulder physical therapy

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[B]WU:[/B]
500m row
3X
5 Burpees (Yay! Burpees!!)
10 Push Ups
15 Air Squats

[B]WOD:[/B]

Death by Pull Ups:
1 Pull Up the 1st Minute, 2 Pull Ups the 2nd Minute, 3 Pull Ups the 3rd, and so until you can't complete the number of Pull Ups in the Minute [B][I]OR[/I][/B] you fall off the bar.

8 rounds + 7 Pull Ups and I fell off the bar! [I]My calluses were KILLING ME! Needed more time with [URL="http://www.pedipaws.com/?directLoad&uid=84AB03E981C0E932CCB6B14C04470726&campaignID=14534"]the Pedipaws[/URL]! :D[/I]
3 rounds:
15 min GHD situps
30 sec Tuck sits [I]Tried "L" sits the 1st round. Brutal after the GHD sit ups. My buddy was back from the rehab of his colostomy & the WOD Killed his gut! He ended up running 400m. It was good to see him back![/I]

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warm up/buy in

kb swings/hollow rocks for time/push up progression

wod

prowler suicides

5 yds out and back, 10 yds out and back, 20 yds out and back x 5 rounds

30.97,
30.87,
29.29,
30.12,
32.09 (i messed up on one of the transitions front to back which cost me time)

the gym has 2 prowlers with different feet sizes. the bigger one has about 33% more metal on the ground and is about 15 lbs heavier. we played bear, ninja, turtle to see who would get which prowler. i of course lost and ended up on the bigger prowler.

afterwards my coach laughingly came up to me and said that my times were quite respectable considering i was within seconds of the fastest times of the day and that most of those times were done on the smaller prowler :broc:

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dead lift 3-3-3 followed by 50 sit ups

275-295-320

then

5-5-5 bench press

135-155-165

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great work Cliff!

1/14
wu working on DU's

WOD 1 2:00 Bear complex at 105
8 rounds

4 man team WOD
each man
rows 400m
10 75# thrusters
10 24"BJ
10 pullup
10 SDLHP 75#
10 WB
finish with 300 DU
I hit a PR of 29

m/57/180

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1/14 WOD

8.13 mile run ([url]http://www.mappedometer.com/?maproute=62912[/url]) in 1:12.59. 8.98 mins/mile. How's that for precise? Long and boring and a little sore. Guess I'm ready for half marathon in Palm Springs next month.

Claw

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Shoulder press: 5-3-1: 145,165,205.

WOD:same running challenge as yesterday. Same result.

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01/14/2012 Row 5KM

Warmup: jump rope, double unders, Abmat sit-ups, weighted back extensions, assist band pull-ups

Workout:
Row 5KM
21:51

Skills:
Shoulder press 10#
cleans 10#

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01/15/2012 Filthy 50 (25)

Warmup: Air squats, dynamic stretching

Workout: (Puppies) For time:
25 Box jump, 20 inch box
25 Jumping pull-ups (substituted assist band pullups)
25 Kettlebell swings, 12kg
Walking Lunge, 25 steps
25 Ab-Mat Sit-ups
25 Push press, (right arm only) 15 pound dumbbell
25 Back extensions
25 Thrusters (right arm only) 10 pound dumbbell
25 Burpees (without the pushup)
25 Single unders
11:56

Skills:
double unders
shoulder press 15# X 10 X 3

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Guess who's featured on his local boxes' site? [url]http://www.crossfitpacificcoast.com/2012/01/16/their-commercial-vs-the-claw[/url] (WFS)

Claw

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01/16/2012 Squats

Warmup: Row 1000m

Workout: Squats 3-3-3-3-3
95-135-185-225(f)- 205

Skills:
Box squats 135# X 5 X 3
t-spine and shoulder mobility

The squats never felt comfortable; just couldn't get in the groove today.

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[QUOTE=Jim Cordes;1023689]Guess who's featured on his local boxes' site? [url]http://www.crossfitpacificcoast.com/2012/01/16/their-commercial-vs-the-claw[/url] (WFS)

Claw[/QUOTE]

Nice Claw! Good Promo! Looks like a great group of people.

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Saturday

Tabata Something Else

Rx'd 49

Sunday

5 K

27:00

Today

5 Rounds

12 Wall Ball
12 Toes to Bar

8:11

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1/16
EMOM 5:00
10 pushup
10 AB mat situps
WOD 3 rounds
25 44# KB swings
25 Burpees
11:24

m/57/180

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1/16 WOD

Box Squats (for real this time)
5-5-5-5-5
185-225-245-265-285
Not going full depth really makes a difference. Weird having 285 on my back. The squats felt better than walking the bar to and from the rack did.

Advanced:
Handstand pushups. 5 sets of your max with 2 minutes rest, to be perfectly honest.
8-12-7-7-8 (one pad)
Started with hands closer together, then wider which allowed more reps. Final round might have had a ninth but I lost the handstand.

Small class on this holiday, only James, Donahoo and me with Traver coaching. Lots of time to rest between sets. Good WOD.

Claw

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great video jim

good hard work everyone else. we'll those young kids eh?

last nite

5 x 1000m row

3:48.9
3:44.6
3:33.4
3:42.5
3:28.9

was very happy when it was over