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[QUOTE]It's frustrating Deb, I can't generate the speed or explosiveness on my pulls, I'm just slow. Plus anytime I start to feel any sort of weight at all, I start pulling with my arms instead of triple extension. I'm OK at light weights, but not once I start feeling heaviness. I'm aware of Burgener warmup, but if you've got any ideas to keep from pulling with my arms, I'd be much obliged.

Claw[/QUOTE]
Tell me about it; its been a year and I can finally clean and snatch, SOMETIMES. Not consistent at all. You need to practice practice practice. It took a long time for me to learn to tighten the right muscles while keeping loose arms and I still struggle!! Sometimes my chest isnt up enough, my hips too high et al (If my hips are too high, I wind up doing more of an rdl, using mostly back on 2nd pull and then I wonder, where's my leg pull??)
If it makes you feel better, Danica was helping a very good lifter (4 yrs experience) tonite, she said HE was arm pulling (I didnt see it much but she sure could). Seems to be a very common problem.

The one thing my coach ALWAYS tells me is, rotate around the bar. In crossfit we try to pull the bar high as possible. Its not pull the bar UP to your head, its accelerate the bar to chest or armpits, AND JUMP UNDER!! easier said than done, I know.

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Ran today

8 400m w/ 90 sec rest between each for a total time of: 24:08.

Like the tortoise says " slow and steady wins the race" :D

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[QUOTE=Jack Davis;1027828]Ran today

8 400m w/ 90 sec rest between each for a total time of: 24:08.

Like the tortoise says " slow and steady wins the race" :D[/QUOTE]
Jack-RIGHTON!! (actually, that's great time!!)

Deb - Agreed! Snatches are like trying to walk & chew gum at the same time! ;) I can pull high, but getting under the weight freaks me.

[B]WU:[/B]
800m run (200m backwards)
3 rounds
5 Pull Ups
10 Push Ups
15 AbMat Sit ups

[B]WOD:[/B]
15 min handstand work

2K Row

8:01
[I]SO WANTED to break 8 min!! 1st 500 went fast, then I slowed down! Clipped 12 sec off my early Dec time![/I]

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Deb, ditto on the getting under part. Frankly, given some selective inflexibilty I only do light Oly lifts.

MIA for a week or so due to some insomnia. Gave myself the criteria that I would return to the early morning sessions when I got a good night's rest and woke, without alarm, in time to go.

WOD: 2 rft
200m run
25 Pull ups
200m run
25 push ups
200 m run
25 sit ups
200 m run
25 squats

Scale: 100m
23:15.

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I suck at the snatch lift!

1/26
DU's
105 Burpees
3 Rounds Fight Gone Bad

1/27
DU's
6 rounds Sprint 50 yards and back (run)
rest 2:00
8 rounds Tabatas :20 on :10 off
air squat
pushup
situp
row

post 100 Burpees YAY BURPEES!

m/57/180

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CrossFit Total: 925

Squat: 305 (to med ball)
Press: 175
DL: 445

Real pleased with this. My previous 1 RM for DL was 445, months ago. I lost a lot of strength with the gap in training (selling box). Last time I failed on 1 RM @ 405 on DL so this was redeeming.

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Even my best snatches, where its a little heavy, and I get bar velocity from my body and hips, what it feels like is a quick little_____tug[B][SIZE="4"]TURNOVER!![/SIZE][/B] like a split sec and your arms are locked up?? My coach would say "THAT'S a snatch" - and I STILL struggle w THINKing it's not enough velocity, should be more; leads me back to upper body/arm pulling - pbly should be thinking push feet thru floor. :o

[QUOTE]CrossFit Total: 925[/QUOTE]
Nice total Bill. Ive never done a CF total, how long does that take you? How many attempts to max and what order you do the exercises in?

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[QUOTE=Bill Houghton;1028030]CrossFit Total: 925

Squat: 305 (to med ball)
Press: 175
DL: 445

Real pleased with this. My previous 1 RM for DL was 445, months ago. I lost a lot of strength with the gap in training (selling box). Last time I failed on 1 RM @ 405 on DL so this was redeeming.[/QUOTE]

Bill, Great Total. DL is awesome.

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Main Page WOD from yesterday scaled way back:

75 lb Back Squat 25 reps
25 Ring Pull ups
75 lb Back Squat 20 reps
20 Ring Pull ups
75 lb Back Squat 15 reps
15 Ring Pull ups
75 lb Back Squat 10 reps
10 Ring Pull ups
75 lb Back Squat 5 reps
5 Ring Pull ups

14:01

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great work everybody over the past 10 days!!!

nice total bill between the numbers you and pat put up it keeps me motivated to get my shoulder rehabed and make it to 1,000

tough to get back at the gym today after being in mexico for a week. all inclusive...to much food, umbrella drinks and lack of sleep.

push up progression 13-13-17-17-16-16-14-14

death by 45lb bdbell rows 13 rounds

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[QUOTE=Deb Borbone;1028056]Even my best snatches, where its a little heavy, and I get bar velocity from my body and hips, what it feels like is a quick little_____tug[B][SIZE="4"]TURNOVER!![/SIZE][/B] like a split sec and your arms are locked up?? My coach would say "THAT'S a snatch" - and I STILL struggle w THINKing it's not enough velocity, should be more; leads me back to upper body/arm pulling - pbly should be thinking push feet thru floor. :o


Nice total Bill. Ive never done a CF total, how long does that take you? How many attempts to max and what order you do the exercises in?[/QUOTE]

Thanks Deb and Jack. Deb, the order is squat, press, DL. After warm up there are three attempts per lift, scoring the best of the three. I followed the formula of first rep just below previous PR, second rep at previous PR and third rep is to try and set a new PR. Probably took an hour due to lots of pacing and breating to psych myself up between attempts (and for doing the math on what weight to try next). Nice work on the snatch.

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Bill H - Congrats on the total!! Any suggestions for improving my press? I've been at 135# since Feb 2010!! Frustrating!! I've looked at Wendler's stuff, but nothing seems to work! Any suggestions would be helpful.

Pat & Jim - Great to see you back!

Deb - Thanks for sharing you thoughts on the Snatch (I don't know a better way to say that!!;)) I'm with JB!! (Oh yeah, Yay! Burpees!!)

[B]Done at [URL="http://www.ci.vandalia.oh.us/rec_center.cfm"]local Globo[/URL] (Tried not to "Scare the Straits"!)
WU:[/B]
mile run
SU/DU practice
Headstands with tucks practice

[B]WOD:[/B]
"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension [I]Did these on the Globo Roman Chair.[/I]
Knees to elbow
95 pound Stiff legged deadlift [I]Scaled to two 50# dumb bells.[/I]

29:53

[I]Lost some time due to where the Roman chair was located & the pull up staton & the dumb bells. Also, my 20 year old saw what I was doing & started copying the sit ups & back extensions, which cost me at least a minute between the 1st & 2nd round.

Knees to Elbows were the bottleneck.

One of our firebreathers did it in 22 min, so I don't feel bad about taking less than 30 minutes.[/I]

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[QUOTE=William Hoogsteden;1028207]Bill H - Congrats on the total!! Any suggestions for improving my press? I've been at 135# since Feb 2010!! Frustrating!! I've looked at Wendler's stuff, but nothing seems to work! Any suggestions would be helpful.[/QUOTE]

Bill, how are your shoulders? The press is all about positioning for midline stability. Shoulder issues (flexibility, range of motion, pain) compromise positioning, midline stability and power. If that’s the case, your press won’t go up much. Huge amounts of pre-press warm-up (Mobility WOD) will help and continual work on the shoulders (Mobility WOD) will help.

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"Desforges"

5 Rounds of:

225 DL 12 reps
20 Pull ups
135 C&J 12 reps
20 KTE

Scaled to 3 Rounds

30:33

Not up to the shear volume. Hate scaling a hero WOD. C&Js done one at a time really slowed me down.

Mobility WOD after felt great. Lots of pulling this cycle. Rest tomorrow.

The shoulder Mobility WODs are helping alot. Highly recommended. I agree, it may not improve your workload but it will prolong your ability to workout long into your prime!

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Great Total Bill
1/28
Du's
60 Burpees Yeah YAY BURPEES!!
WOD
Filthy Fifty
This one was ugly about eight of us doing this one and only the new guy was slower then me:ranting2:

1/29
at the High school Field house
Du's
ran some sprints
110 Yeah YAY Burpees!
3x8 Thrusters @ 135
O/H squats @ 65 and 85

m/57/180

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01/29/2012 Rest Day

Shoulder physical therapy, t-spine mobility and shoulder stretches. Legs are toast after three days of skiing (and 2 of the three days were powder days).

Six weeks of formal physical therapy for shoulder is over. Tomorrow I can start working on pressing movements again.

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1/28 WOD

Team WOD (worked with Russ)
80 Partner lateral burpees
70 Partner medball situps (20#)
60 OH lunge
50 Medball clean and toss (6' toss)
40 Medball push ups
30 Broad jumps
20 Meter wheelbarrow (each partner)
10 Wall climbs.

16:24. Our team finished first! (Not that anybody's counting.)

1/29 Workout (SBAC)

One rep max overhead squat
95 x 3, 115 X 2, 135, 145f, 145, 150f. 145# ties b=my PR and was totally legit, butt hit depth target.

One rep deadlift
225 x 5-295-325f (misloaded bar, 5# too much on right side)-320f-310f

Wanted to see if losing weight on Paleo diet is affecting my strength. Hard to say. I did tie a PR on OHS, although that is a heavily technique oriented movement. Deadlifts were not so strong, although I might have tired myself out with OHS and then the misses.

1/30 WOD

Press: 5-3-3-2-2-1-1
95-105-115f(2 only)-115-120(f, 1 only)-130f-125
Not as strong as I have been; hard to say if it is losing weight or all the previous press reps.

Followed by:
In 6 Minutes complete:
30 Kettlebell Swings (1.5/1)
20 Hollow Rocks
and then as many Double Unders as possible in the remaining time.
Your score is the number of double unders completed.

152. Kbell swings and hollow rocks straight through. Got a new GoPro video camera for Christmas and am learning how to use it. Here is the 6 min AMREP: [url]http://www.youtube.com/watch?v=K4b_FQmwEmQ[/url] (WFS)

Claw

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Deadlift 5X5: 135,185,225,245,265
Dip progression: 19,16,13,9,8,8.

WOD: 1 RFT

50,40....10 double unders
10,20....50 KB swings 1 pood.

Scale 35 lb KB
Single unders at 3:1.

13:02.

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01/30/2012 Front Squats and Ring Rows

Warmup - Row 500m, pulldowns 60# X 25 reps X 3 sets, back squats 45, 95, 155, 200# X 5 reps

Workout: Puppies
7 RFT
45# front squat X 7 reps
Ring rows X 7 reps
5:53

Skills:
Shoulder press 20#, 30# X 25 reps
Assist pull-ups X 10 reps
shoulder rehab and RC PT exercises

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1/30
wu Du's
WOD
10-9-8-7-6-5-4-3-2-1
pullups
55# KB swings
pushups
10:04

Post 105 Burpees sets of 15
m/57/180

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[quote=Bill Houghton;1028292]Bill, how are your shoulders? The press is all about positioning for midline stability. Shoulder issues (flexibility, range of motion, pain) compromise positioning, midline stability and power. If that’s the case, your press won’t go up much. Huge amounts of pre-press warm-up (Mobility WOD) will help and continual work on the shoulders (Mobility WOD) will help.[/quote]

Bill-shoulders are fine. I don't have pain, range of motion, or flexibility issues. I'll try Mobility WOD warm ups.

[quote=John Burch;1028433]Great Total Bill
1/28
Du's
60 Burpees Yeah YAY BURPEES!!
WOD
Filthy Fifty
This one was ugly about eight of us doing this one and only the new guy was slower then me:ranting2:...[/quote]
JB -at least you weren't last !!;) Yay!! Burpees!! Great work!!

[quote=Jim Cordes;1028623]1/28 WOD

Team WOD ... Our team finished first! (Not that anybody's counting.)

1/29 Workout...One rep deadlift
225 x 5-295-325f (misloaded bar, 5# too much on right side)...[/quote]

Been there done that!!;)

[B]WU:[/B]
400m run
2 X
Samson Stretch
15 PVC Front Squats
15 Push Ups
10 Pull Ups
10 GHD Sit Ups
10 Back Extensions

[B]WOD:[/B]
3-3-2-2-1-1-1 Front Squat

135(3)-155(3)-175(2)-195(2)-215(1) (PR! :pepper: )-225 (f)-175(1)

[B]Cash out:[/B]
3 x
5 Pull Ups
10 24" Box Jumps
15 AbMat Sit ups

then

400m run

[I]Front squats went well. Actually did 4 175#, but 2 were sloppy. Kept putting 10# plates on each side. Actually miscounted & thought the 215 was 205#. Got one & missed the next, but it was a PR& that's alright!! Amazing how mental this was!![/I]

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Hi all.

Great front squat Bill. Nice PR. That is one of the more challenging exercises for me.

Clean and Jerk 2-2-1-1

9min AMRAP
1 Jerk 135/95
1 Sandbag shuttle run 64/32
2 Jerks
2 Sandbag shuttle runs
3 Jerks
3 Sandbag shuttle runs
etc etc

I did 140-140-160(f)-160(f). I need to work on my technique. I know I am strong enough and moved the bar high enough, just didn't get under it.

Did 115# on the AMRAP...6 rounds 9 reps

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sure felt the 1 work out in tendays tonite

240 saftey squat bar then every 45 seconds with 10 lbs added each time ended at 350

then 10 minute amrap

90 singles or 30 double unders
15 95 lb zerker squats

190 total reps and was spanked.....

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"Tyler"

5 Rounds of:

7 MU's (Scaled to 3 MU's)
21 SDLHP 95lbs. Scaled to 15 reps)

17:15

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01/31/2012 8 X 400m Run

Warmup: pulldowns (no pull-up bar available) , KB swings, pushups, shoulder press

Workout: 8 X quarter mile, rest 90 seconds in between.
23:26

Cash out: shoulder stretching and RX PT

Treadmill did not have an international setting so I ran quarters.

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[quote=David Cahn;1028841]...Great front squat Bill. Nice PR. That is one of the more challenging exercises for me......[/quote]

David - Thanks! It was mostly mental! I was happy it was above my weight! What helped me was focusing on keeping the elbows up! (I know. Hard to do with 150#+ on your rack position!!)

[quote=David Cahn;1028841]...Clean and Jerk 2-2-1-1

9min AMRAP
1 Jerk 135/95
1 Sandbag shuttle run 64/32
2 Jerks
2 Sandbag shuttle runs
3 Jerks
3 Sandbag shuttle runs
etc etc

I did 140-140-160(f)-160(f). I need to work on my technique. I know I am strong enough and moved the bar high enough, just didn't get under it...[/quote]

I feel your pain!!

[quote=Cliff Miller;1028842]sure felt the 1 work out in tendays tonite

240 saftey squat bar then every 45 seconds with 10 lbs added each time ended at 350

then 10 minute amrap

90 singles or 30 double unders
15 95 lb zerker squats

190 total reps and was spanked.....[/quote]

Great job Cliff!! I want to try using a safety squat bar.

[B]WU:[/B]
3X
200m run
10 1.5 Pood KBS
10 T2B

[B]WOD:[/B]
1-1-1-1-1-1-1 Power Clean

65#-75#-95#-95#-115#(f)-115#-120#(PR!)-95#-95#

[I]Focused on form, using the power of exploding & then rotating under the bar. When I got it right, it felt easy!! Now if I could just manage the consistancy.... ;)[/I]

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[QUOTE]
1-1-1-1-1-1-1 Power Clean

65#-75#-95#-95#-115#(f)-115#-120#(PR!)-95#-95#[/QUOTE]

Wait, [B]Will[/B], what???

You can CLEAN 165# - and you said you pull it way too high and dont drop under (Im thinking crossfit so, pbly a pull to your chest or chin); isn't that essentially a pretty good power clean? (except of course, you do still have to drop under a Pclean). :D
And you have a 215# front squat...ahahahaha!!!
Im thinking your pclean is pbl 165 and your clean would be even more if you could master the tug and drop. beast.

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02/01/12 Box jump, DB Swings, Walking Lunge, DB Cleans

Warmup: Shoulder mobility, pull-downs, air squats

Workout:
5 RFT
16" box jump, 10 reps
30# DB swings, 10 reps
Walking lunge, 10 steps
25# DB cleans,10 reps
8:24

Skills: Shoulder PT

On travel. Had to be creative on the workout. Shoulder progress is slower than I'd like but seems to be moving in the right direction. ROM is slowly improving, painful episodes are less frequent.

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Very simple day at Tribal.

1round of day 1 warm up and then:

1rft

1 mile run
2k row
1 mile run

Scale:half mile fast walk.
21:23.

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2/1 WOD

5 Rounds of the “Bear Complex” for max load.
1 Round = 7x through the following sequence taking no more than 5 seconds rest on the ground.
- Power Clean to
- Front Squat to
- Shoulder to Overhead to
- Back Squat to
- Shoulder to Overhead.

75-95-105-115f-105
One of my least favorite WODs. Gave myself a no-rep @ 115# because I could not press out the shoulder to overhead after the back squat and because I took a long rest after 6 reps. When I deloaded to 105 I still was not able fully to press out the shoulder to overhead after the back squat. Interesting in that we were allowed 5 seconds rest on the ground. The effect of that was lots of dropping of the bar from the last overhead position, then resetting and doing another round. That mod allowed heavier weights than if we had to hold the bar the whole time (which taxes the hell out of the grip).

Woke up this morning, saw it was the Bear Complex and almost bagged it and went back to sleep, but I did not allow myself that easy way out. Now that I'm done, I'm glad I chose the wrench.

Claw

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Happy February Everyone!

C&J 1,1,1,1,1,1,1

135, 135, 145, 145, 155, 155, 165

Jim,

I chose the wrench too. Was not feeling it today, almost bagged it but I saw your post. Thanks!

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1/31
run 1 mile
WOD 2 rounds
3:00 AMRAP
5 SDHP @ 95
5 Burpees
5 24" BJ 3 and 2/3 rounds 1st round 3 and 1/3 rounds 2nd round
rest 3:00
5 DL @ 135 1st round 4 2nd round 4
5 PP @ 95
10 Back ext
rest 3:00
row 3:00 1st round 600 2nd 680

2/1
Du's
push 95# prowler apx 50 yards and back 6 times

WOD 5 rounds
10 HC @115
5 bar facing Burpees
10 T2B
12:40

Post sled Pulls @ 135

William that is a very good front squat, and you will be happy to know I have a total of 1650 Burpees for the first month of 2012, on may way to 10,000 for the year!

m/57/180

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[QUOTE=Jack Davis;1029521]Jim,

I chose the wrench too. Was not feeling it today, almost bagged it but I saw your post. Thanks![/QUOTE]

Glad to help.

Claw

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great work everyone. you all keep me going when i read what you have done.

william...trust me the saftey squat bar is no where near as much fun as it sounds.:)

off last nite. all the classes were full so i took the dog for a 40 minute run.

tonite

3x500m row

1:35.3
1:45.9
1:41.7

then 20 minutes leg streching

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[QUOTE=Deb Borbone;1029187]Wait, [B]Will[/B], what???

You can CLEAN 165# - and you said you pull it way too high and dont drop under (Im thinking crossfit so, pbly a pull to your chest or chin); isn't that essentially a pretty good power clean? (except of course, you do still have to drop under a Pclean). :D
And you have a 215# front squat...ahahahaha!!!
Im thinking your pclean is pbl 165 and your clean would be even more if you could master the tug and drop. beast.[/QUOTE]

Deb- Ya got me!! That was supposed to be Power [B][I]Snatch[/I][/B]! (I [B][I][U]REALLY NEED[/U][/I][/B] A good editor!! :D You're right about mastering the tug & drop!! I pull high enough but then I think "Oh! SHIITE! There's a WHOLE LOTTA Weight floating out there that I gotta get under!! :yikes:"

[QUOTE=John Burch;1029526]1/31
run 1 mile
WOD 2 rounds
3:00 AMRAP
5 SDHP @ 95
5 Burpees
5 24" BJ 3 and 2/3 rounds 1st round 3 and 1/3 rounds 2nd round
rest 3:00
5 DL @ 135 1st round 4 2nd round 4
5 PP @ 95
10 Back ext
rest 3:00
row 3:00 1st round 600 2nd 680

2/1
Du's
push 95# prowler apx 50 yards and back 6 times

WOD 5 rounds
10 HC @115
5 bar facing Burpees
10 T2B
12:40

Post sled Pulls @ 135

William that is a very good front squat, and you will be happy to know I have a total of 1650 Burpees for the first month of 2012, on may way to 10,000 for the year!...[/QUOTE]
JB - Thanks & that's awesome!! Yay! Burpees!! (LOVE Sleds & prowlers!!) Way to go!!

Claw - You're my hero!! ;)

[B]WU:[/B]
Mostly DU practice

[B]WOD:[/B]
3-3-3-3-3 Hang Power Cleans [I](Deb, I was thinking about today's WOd when posting last night!! :shrug:)[/I]

95-115-125(f)-120(2)-115

[I]REALLY Frustrated with this. First time I did Hang Power Cleans. Did not realize how much I lost by starting ~18" off the floor! BUT the worst was when I got the right hip movement AND could whip my arms around fast, it was almost effortless!! If I could only be consistent....[/I]

THEN

15 Min AMRAP:

10 20# Wall Ball Shots
10 Push Ups
10 65# Barbell Squat Jumps
10 K2E

4 rounds + 5 Wall Ball Shots

[I]Barbell Squat Jumps & K2E's were my choke point! Tried REAL hard to make sure my knees hit my elbows EACH time.[/I]

I signed up for the open! Hope you all are going to do it!!

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Killer WOD Bill. Wall balls suck the life outa me then K2E just sweeps away the dissicated dust that which I've become.

Thinking of doing the open as well. Need to work on my double unders.

Gym night. Worked on legs. Back and front squats. Will be sore.

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[QUOTE]
Deb- Ya got me!! That was supposed to be Power Snatch!
95-115-125(f)-120(2)-115
REALLY Frustrated with this. First time I did Hang Power Cleans.
[/QUOTE]
i knew something wasn't kosher.

This is good, for triples. From below or above the knee? You shouldn't lose THAT much by not going off the floor - that part is just knees back, your hips/back dont move much. For me, triples is tough to hold my back position; youre standing, get tight, hang and go - then you're standing, check your back big chest and breath all tight, hang it and go... harder w/subsequent reps.
Did you ever do psnatch or pclean from the boxes? They seem easier to get the correct position, you're not holding the bar the whole time.
I can imagine the squat jumps must've killed after that!!

[QUOTE]and you will be happy to know I have a total of 1650 Burpees for the first month of 2012, on may way to 10,000 for the year![/QUOTE]
what's this, the 100 day burpee challenge wasn't enough??!!
Nice work on the HC/burpee/TB2 workout.... my forearms burn just looking at it!!

Nice Bear Claw! ;)

is anyone going to the Arnold in March??

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[QUOTE=Deb Borbone;1029622]Nice Bear Claw! ;)[/QUOTE]

Mmm, donuts!

Claw

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2/2 WOD

5k run
24:56

Beautiful morning run along Cabrillo Blvd. Very pleased that my toes held up. Big class this morning.

Claw

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30 HSPUs
40 Pull ups
50 KBS 1.5 pood
60 sit ups
70 Burpees

21:48

Burpees are the snake to my mongoose!....or mongoose to my snake!