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4/10
WOD 4:00 AMRAP
10 T2B
10 Ring Dip
rest 2:00
4:00 AMRAP
Row 250
10 WB
rest 2:00
10 KB swimgs @ 72
8 Burpees
rest 2:00
4:00 AMRAP
10 SDHP @ 95
10 PP @ 95
1st WOD 3 rounds & 6 reps 2nd 2 3rd 3 4th 3
Post 2x15 reverse hypers @ 80
2x12 GHD back ext
work on snatch
mixed in 76 Burpees

m/57/180

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4/11/12

Warmup: Back extensions, Abmat sit-ups, PVC box squats X 3 sets X10

Workout: Life Cycle 35:00

Cashout: Hip, ankle and shoulder mobility work

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Some lower back spasms, stiffness from end of last week. Monday just did mobility and walked 3 miles.
Yesterday,just mobility.

Today I went to Tribal.

"Señora"
Squat clean & jerk progression
Run 400m (walked 200m)

3 rft
Squat cleans 1 minute w. 155#
Shuttle sprint 20m 1 minute
Dead lifts 245 1 minute
Bur pees 1 minute
Jerk w 155 for 1 minute
1 minute rest
Count total reps over 3 rounds.
119. Rx.

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last nite

future bench press blue bands 1 rep max. got up to 260 failed at 265

then spent the rest of the class with the other "old" guy with shoulder problems doing stone lifts. i ended up doing the 175 stone about 10 times as i either had a mental block or just could not figure out the 200 lb one last nite.

either way it was just a good work out with another guy at about the same age and ability.

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4/11
Bench press 6@135
1@ 225 245 265 F@275
DB shoulder press 5x3@ 40 ea
close grip bench 3x5 @ 135 145 155 2 sets @ 165

WOD
50 front squat @ 75
30 KB clean and press @ 35 ea
10 bar facing burpees
50 rackes lunge @ 75
30 24" BJ
10 bar facing burpees

post 40 burpees

m/57/180

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db swings 15x55, 14x60, 13x65, 12x70, 10x75, 8x80, 6x85, 4x90, 4x95
30 sec. rest between each round

wod - 15,13,11,9,7 assisted pull ups, push ups

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For time*
Run 800 M.
Do 10 rounds of the couplet:
10 jumping pull-ups
10 bench dips
Run 800 M.

*Finished the first run, did the jumping pull-ups glanced up to see 00:00 on the clock. :yikes: I decided to just press on and forget about the time. LOL 55 next month, is is starting? (or maybe just getting worse). LOL.

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4/12 WOD

15-10-5
Push Press (115#)
Box Jumps (30")

4:35.
Not pleased with my performance. Based on being able to string at least the first set of 115# push jerks (yes I jerked, not pressed) in Open WOD 12.2, I thought I could do all sets straight through here. Wrong! I did 10-3-2, then 5-5 (and I missed the clean before the second 5 and had to re-clean it), then 5 straight. Very bummed about that. Box jumps were high! I did them one at a time. Still think I'm a little sleep deprived from last weekend plus visit from granddaughter Jane since Monday.

Claw

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4/12
DU's
Burpees 10 10 10 20 20 20 20 20 T 130
3x12 GHD back ext w/ 25# med ball
3x10 reverse hypers @ 80#
3x10 T2B

m/57/180

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Great Work Guys!!

Pat- Hope you're feeling better

Bill- Don't think it gets any better!! :D

[B]WU:[/B]

500m row

2 rounds
10 Pop-ups
10 Air squats
10 Pull Ups

[B]WOD:[/B]
DT
12 95# Dead Lifts
9 95# Hang Power Cleans
6 95# Push Jerks

12:58

[I]Tough! Hang Power Cleans were the limiting factor! Last two rounds I had to break the set up into 3 subsets. Forced myself to do all rounds of Push Jerks because I didn't want to pick the bar up more than once!

Hero WODs have a special kind of suck!! R.I.P.[/I]

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William-Must say I am extremely humbled proud of my Bride for allowing "Me" to be her trainer (I will never forget how poorly my previous attempts turned out in things like skiing, skating and dirt bike riding)
I made the mistake of telling her that our Box (and the Main Site) post the daily wods the evening before.....So now she asks me every night "what is the WOD for tomorrow--so now I am as closely as possible duplicating/scaling the WOD's that our box posts for use in our Home Gym-IE: the countertop (LOL)!!

Bill H.--welcome to my world--Heck seems like I loose count more times then not and or forget to start my clock on runs-etc! (NICE EFFORT and fortitude to just "do the work"

I am gaining more respect all the time for our trainers that are also doing the WOD's at the end of the day! I am now ending up usually doing 2 workouts a day now!:yikes: one at home and one at the box, after
4/10- Ran the posted 5k--25:25 (last 800m at 8:00m/m pace)

4/11---worked on bills and taxes (this took the wind out of me and my Blood pressure was over the top for most of the day!!!

4/12---up at 0500 and run 4miles--36:14 (drive for 6hrs to take Gram home)-Mobility/stretching at every rest stop!

Trusting everyone has a joyful weekend!

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[QUOTE=Bill Houghton;1051998]For time*

*Finished the first run, did the jumping pull-ups glanced up to see 00:00 on the clock. :yikes: I decided to just press on and forget about the time. LOL 55 next month, [U]is is starting? (or maybe just getting worse). [/U]LOL.[/QUOTE]

:rofl::rofl::smiley_ev i will smile in a mona lisa like fashion and leave that to your imagination or is that fears.....
sometimes i head off to my shed full of enthusiasm to get the tools to get whatever done. I arrive there and have absolutely no idea of what i came over for...

h

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Back is slowly getting better. Doing mobility everyday at least once a day.

Thrusters: 3X15 65#.
walking lung 400m. (I stopped after 200m) Last year I did the 400 and was stiff for week. I took the found time to roll out my legs

Timed, weighted plank. Start w. 25 pound plate and add 10 pounds every 20 seconds. Record total time and terminal weight. 1:30@ 65 pounds. My partner did 2:08@75 pounds. He had the best effort for the day.

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4/12/2012

Warmup: knee highs, butt kicks, run 1/2 mile in Merrell Bare Access shoes (minimalist shoes for people making transition from regular shoes to barefoot style running)

5 RFT:
tuck jumps x 20
sit-ups x 20
good mornings x 20
squats x 20
14:20

cashout: walk 5 min, hip, ankle and shoulder mob

4/13/2012 Rest Day

Shoulder mobility

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4/13
Box Squat blue band from floor
2x2 @ 135 2x2 @ 155 8x2 @ 175
6x3 rack pulls @ 275
2 good mornings 2 back squat X5 @ 135
WOD 5 rounds
200m run
15 thrusters @ 65
10 pullup

Post 50 Burpees sets of ten

4/14
9x3 bench press @ 185 w/ chains
couple of the guys ask me to come along out to the Dunes to run
ran about 5 miles in the Sand Dunes out to the Lake front and back made for a nice break in the WODs

m/57/180

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Having done most of scheduled WOD's this week, I spent the session "training" Coach Tom's 2 year old grandson. We did lunges, carried plates across the floor for stacking, some little tumbles, Farmer's walk with two empty water jugs, pushed a 45 plates across the floor and finally, he pushed a 20 lb. wall ball across the floor. Tom's wife Julie captured most of this on her phone. We just had a great time. The kid did not snivel---although I did have to wipe his nose a few times.:rofl:

My back is almost better. Went for a "cryo" treatment at a local doc's office. This is the "newest thing". You stand in a chamber and get blasts of cold air from liquid nitrogen. This doc has the only chamber in Phoenix--except the Phoenix Suns.

Just a good day.

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4/13 WOD
Snatch
1-1-1-1-1

95-105-115f-105-115f

Lots more than two attempts at 115. Very frustrating not to get it, which would have been a 5# PR. Once I even caught it in the squat but failed to overhead squat it up.

4/14 WOD
"Helen"
3 rounds for time:
400 meter run
21 kettlebell swings (1.5/1)
12 pullups

9:37.
This is a PR by almost 1:30! "400 meter" run shorter than at the old box location, but not 90 seconds shorter. Started run pretty fast, all kettlebell swings unbroken, first 12 pullups unbroken, but next two sets frequently broken but with only a second or twobreak before getting back on bar. Runs slowed in last two rounds. Very, very pleased with this. My goal was sub-11, which I exceeded by quite a bit.

Claw

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friday nite

30 pushup
40 ring row
50 16 kg kb swings
60 sit ups
70 1/2 burpies

18:52

then spent weekend moving

glad today is a work day and not a moving day

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Still doing WOD's with 6AM group.
3X5 back squat: 135,225,315.

Helen: rowing
3rft
400m
21kb swing 53 #
10 pull ups
11:13.

3 rounds for max reps of toes to bar: 6,10,10.

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Claw - Nice going on Helen!

Pat - Glad to hear your back is getting better. Those are never any fun....

4/14 Six mile hike (3 out and back); 1700' climb

4/15
Warmup: Knee highs; butt kicks; Abmat sit-ups, back extensions, PVC box squats X2 X10; run 3/4 mile

Workout: 3 RFT:
50 single unders
45# box squats X 15
Abmat situps X 15
Back extensions X 15
10:12

Cash out: double under practice. Rolled legs with "TheStick." Shoulder and hip mobility work

Was going to go five rounds but hamstrings have been sore since Thursday's workout. Right hamstring became painful so decided to stop. About an hour after workout, something flared up in my back. Going to rest tomorrow to see if the hamstring soreness and the back issue will settle down.

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4/16 WOD

Bench Press
8-8-8-8-8
135-145f-135-135f-135f (7 reps)
Not really feeling strong today, and 8 reps is a lot! My last set at 135 was better than my second to last set, I think having my hands spread a little further apart helped.

Followed by 3 Rounds for Reps
1 Min Max Ring Push Ups
1 Min Rest
1 Min Max Ring Rows
1 Min Rest
127 reps. Can't recall the splits, but my second ring push up set was better than my first, all sets exceeded 20 except last push ups and last rows, which were 19 each. Link to this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7083968921/sizes/l/in/photostream/[/url]

My pecs and triceps are officially fried now.

Also can't post without mentioning the warmup of trying to circle the pull up aparatus without dropping off the bar. Had to drop twice, but once was more because of hand pain on the cold bar than grip failure. Getting around the horizontal supports and moving up to higher bar was a little bit of a challenge.

Claw

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Nice Work Guys!! The "other" Bill H., I feel your pain!! How many WODs I started only to find I never hit the start button on my stopwatch!!

[B]WU:[/B]
400m run
40 ft-
Walking lunges
Spidermans
Frankenstein Walks
Inch worms (2 Push Ups)
Hip openners
Quad stretch walks
high knees
butt kickers
Kariokes

[I]Need to try Claw's warmup!:D[/I]

[B]WOD:[/B]
"Helen"
3 RFT:
400 meter run
21 kettlebell swings (1.5 Pood)
12 pullups

13:17

[I]First time I did this Rx'd!! And I clipped 23 seconds off my last time (which was scaled!)!! Even did 4 Pull Ups in a butterfly manner!! (Tough but Fast!!)[/I]

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some nights i love living on the wet coast of canada. tonite was not one of them

1000 m run (it was raining cats and dogs the whole time)

21 - 15 - 9

115 bench press
ring rows

1000 m run (if possible it rained harder just as i opened the box door for this run)

17:37

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4/15
HighSchool Field House
DU's
Burpees 10 10 10 10 15 15 15 15
5x10
pushup
walking lunge
seal situps
air squat

2x12 pullup
2x10 T2B
2x20 BJ 16"?
Burpees 10 10 15

4/16
Back squat red bands from above 1@ 135 185 225 245 265 275 295
2x10 DL from floor lower to below knee Dl back to floor repeat
Good mornings 2x10 @ 135

WOD EMOM
1 to 5 and 5 to1
Bear Complex @ 125/ Burpees
Broke out on the 3rd round could not stay within 1:00 rounds
Run to Indiana Ave 2:00 rest
6-10 / 10-1
push press @125
pullups

T 21:15
m/57/180

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4-16-12

Run 400 M
5 rounds of the couplet:
10 reps 95# shoulder press
10 reps air squat (16" target)
run 400 M

15:21

I visted the Brand X site to get some scaling ideas. They recommend NOT doing HSPU with pads or plates which I usually do. It made sense. Doing a 2" deep HSUP does not develop full range of movement, etc... thus the press. I am also trying to approximate the time prescription for the WOD's closer to intended. If it takes one of the top performers 5 - 8 minutes and it takes me 30, I am missing the intended stumulus of the WOD. Just my 2 cents.

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To both Bill H's - Forget to start my stopwatch? That could NEVER happen. :icon_spee

4/17 Box jumps and box squats

Warmup: High knees; butt kicks; Abmat sit-ups, back extensions, air squats X 4 sets X10

Workout: 4 RFT
20" box jumps X 20
45# box squats X 10 (12" box)
9:46

Cashout: Box squats 65, 85, 105 X 10 reps

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4/17 WOD

3 Rounds for Time of:
30 Box Jumps (24#/20#)
60 Double Unders
90 Sit Ups

20:14. Thought this would take longer, but competition box jumps not required, which speeded things up a lot. Took a while to get double unders dialed in. Sit ups were just slow, did them in sets of 10 and 20. Props to Bill for disregarding his initial desire to quit before last set of sit ups and instead tough them out. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/6941281616/[/url]

Claw

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5 rounds

12 x 155 axel bar dead lift

9 x 25 lb roman chair hip extension

6 x 300 lb wet tire flip

8:32

and then just because i need to get the miles in for tough mudder at the end of june

2 km run 12:31

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4-17-12
w/u
Squats to ball (do these ever stop hurting?)
30 abmats sit-ups
2x5 push-ups
10 box dips
D.U. practice - strung together 8 (prev best 19) WTH?

Deadlift 1-1-1-1-1-1-1

W/U 135 multiple reps
225 x 5
315
405
450 PR
455 PR
460 F, F

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[QUOTE=Bill Houghton;1053323]4-17-12
w/u
Squats to ball (do these ever stop hurting?)
[/QUOTE]

Bill - Sooner or later, they do. Just takes a while...

4/18/2012

Warmup: Run 1/2 mile; mobilitywod general warmup

Workout: AMRAP in 15:00
Double unders X 10
Abmat sit-ups X 20
25 yards of walking lunges
Back extensions X 15
3 rounds and 9 double unders

Cash out: 5:00 on LifeCycle; hip, ankle and shoulder mobility

Double unders took "forever" each round to manage ten of them. That being said, I'm pleased that I was able on a couple occasions to string two together and that I did 39 today. Previous best in a session was 16. :pepper:

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[QUOTE]Deadlift 1-1-1-1-1-1-1

W/U 135 multiple reps
225 x 5
315
405
450 PR
455 PR
460 F, F[/QUOTE]
geez louise!! nice deadlifting.
monsters, all of you

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[QUOTE=Alden Hingle;1053502]Bill - Sooner or later, they do. Just takes a while...
[/QUOTE]Alden, thanks for the encouragement. My wife likes to quote from Finding Nemo... "just keep swimming..."

[QUOTE=Deb Borbone;1053509]geez louise!! nice deadlifting.
monsters, all of you[/QUOTE]

Thanks Deb, from you that is a real compliment. I have marveled at your ability on the olympic lifts... I hope to get there some day.

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Nice work on the double unders Alden!
4/17
Du
Burpees 10 15 15 15 15 15 15
mixed in reverse hypers on 3rd set burpees 3x12
GHD situps betweeen last 2 sets Burpees 2x12 GHD

WOD 4 rounds
15 O/H squats rx at 95 scaled to 75 after 1st set
15 pushup
run 200m
Very sad WOD

4/18
push press 1@ 135 155 175 F@185
seated DB press @ 40 ea 6x3
KB hang cleans 2x2 @ 80 2x2 @ 96
Shrugs 10 @ 135 3x10 @ 185

13:00 AMRAP
30 DU
10 55# KB
15 AB mat situps
7 burpees

4 rounds 30 10 2

Time to take at least 1 day rest
m/57/180

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yes nice Deads Bill

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Nice Work everyone!!

[QUOTE=John Burch;1053624]yes nice Deads Bill[/QUOTE] Ditto!!

Cliff-Sorry about you run in the rain!! Yuck!!

[B]WU:[/B]
[QUOTE]..can't post without mentioning the warmup of trying to circle the pull up aparatus without dropping off the bar. Had to drop twice, but once was more because of hand pain on the cold bar than grip failure. Getting around the horizontal supports and moving up to higher bar was a little bit of a challenge...[/QUOTE] [I]Claw!! GOOD GRAVEY!!! I tried that & couldn't move much at all!! You da man!![/I]

2 rounds:
10 C2B (Scaled to as high as I could get Pull Ups)
10 Turkish Get ups
10 GHD sit ups
10 Push Ups

[B]WOD:[/B]
“Jerry”

For time:
Run 1 mile
Row 2K
Run 1 mile

31:04

[I]Was the last one done for the run. Lost time trying to get to the rowers & one of the strap was broke. But I was able to keep a steady pace & made up some time. The 1st ~250m of the last mile was like I had no hamstrings! Timed runs are becoming a goat, but while I was slow, I wasn't that much slower than the other scores on the white board.[/I]

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@ Cliff - Good luck to van city....do or die, odds are against a sweep; #1 seed, geez louise! 9-3 now - flyers look like deer in headlights! not a great night for the goalies, my son coulda stopped a lot of those ;)

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Good evening friends!
Nice work everyone! Some awesome PR's!


Haven't posted for a while, my last week was spent "driving Miss Daisey" (actually my sweet mother in law) back to the other end of the state and then back on Sunday in time to get in a 16mile bike ride that included 2000 ft of elevation ( dang i was tight from sitting)

Monday (all excited to get back into the box and hit it hard I managed to get my enthusiasm Ahead of my ability and while attempting to do the Posted WOD Rx (30") box jumps, I failed to clear the top on my second jump and fell straight back onto the floor landing (luckily) evevenly on my butt without hitting my head! I bruised my pelvis like getting kicked by a horse and could hardly sit till today--
Needless to say I sat on a lot of ice and ate a lot of Advil the last 48 hours!

Tomorrow I will start again (humbled) and prepared to scale "when necessary"

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great work everone.

great dead lifts bill

deb...vancouver pulled one out and boy are the broad street bullies back. what a game:confused:

high pin front squat

8-8-8-8-8

165-185-205-215-225

then 5x5 perside bulgarian split squat

2 sets with 12 kg kb each side
3 sets with 16 kg kb each side

our coach just got back from 10 days off. we were chatting during the warm up and he asked me when the last time i weighed myself was and or what my weight was. i told him i have been holding steady for 6 weeks at about 225-228. i asked him why and he said "looks like you have are leaning out" :pepper:

i guess the no booze since super bowl might be working :)

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Just so you know: I'm living vicariously through all of you and I can't wait to be cleared for upper body work again. My lower body routine is getting a bit boring.

Cliff - Congrats on the leaning out. I guess tequila and good Scotch aren't Paleo...

Bill - Nice deadlifts! My goal is to hit 300X5 so I have an excuse to buy more plates. :)

Thanks for the encouragement on the DUs. "Just keep swimming" is a good description!

Tim - Sorry to hear about the fall. Hope you recover quickly.

4/19
Warmup: Mobility WOD warmup

Workout: Griff
2 RFT - Run 800m, run 400m backwards
15:16

Cashout: Squats, hip mobility

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4/19 WOD

1 Round for Reps
Max Front Squats (135#/95#) = 18
2 Minutes Rest
Max Front Squats (115#/75#) = 20
2 Minutes Rest
Max Front Squats (95#/65#) = 25

Total: 63. Nice to do lots of concentrated work on front squat. On the first set at 135# my left fingers slipped off the bar completely so that I did the last rep or two with the bar fully on my left shoulder/pectoral muscle. By the last set it finally clicked that keeping my chest up would help keep the pressure off my quads.

Max reps medium weight squats are more of a head game than I thought going in. If I had been chasing somebody I could have probably gotten another rep or two at each weight. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/6947347188/[/url]

Claw