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great nite at the gym

front squat 1 RM 330 lbs

then 5-5-5-5-5 dead lift

225-275-295-300-315

heard from the dr's office about my foot. an apparent stress fracture. waiting to hear from my actual doctor about how he wants to proceed. i am quite certain it will be "take it easy for 4-6 weeks in an air cast" conversation.:(:mad:

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Wednesday November 7, 2012

Some walking...
[url]http://www.mapmyride.com/routes/view/151977229[/url]

@Cliff: Holy cr*p that's a BIG Front Squat!

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Nice work guys!

Claw - Sounds like you had a blast!! Nice Times!

Cliff - Sorry to hear about your stress fracture. I had a "March" fracture on a metatarsal in 1980. It sounds similar. Stiff hiking boots helped me. (Nice FS & DL work!)

[B]WU:[/B]
PVC shoulder warm up
300m run (100m easy/100m backwards/100m sprint)
3 rounds:
5 Pull Ups
5 Push Ups
10 AbMat Sit Ups
10 Air Squats

[B]WOD:[/B]
CrossFit Total
285# Back Squat-145# Shoulder Press-335# Dead Lift

765

-then-

Annie
50 DUs & AbMat Sit Ups
40 DUs & AbMat Sit Ups
30 DUs & AbMat Sit Ups
20 DUs & AbMat Sit Ups
10 DUs & AbMat Sit Ups

Scaled 3x SUs

7:03

[I]Had 10 min to get the 1RM for each lift. 285# Back Squat went REALLY well! (300+seems close!) The 145# Shoulder Press went well (though I could feel my lower back!), 155 was MUCH harder! (Could only get it to nose level & lopsided at that!) Wasn't thrilled with my DL, couldn't budge 345! No PRs but hadn't gotten these all in the Total before & set a PR for it!

Clipped 3:07 off my 7 Feb SU Annie time & 1:50 off my 24 Oct 11 SU Annie time!! It was the 2nd fastest on the board![/I]

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[QUOTE=Cliff Miller;1106218]great nite at the gym

front squat 1 RM 330 lbs

then 5-5-5-5-5 dead lift

225-275-295-300-315

heard from the dr's office about my foot. an apparent stress fracture. waiting to hear from my actual doctor about how he wants to proceed. i am quite certain it will be "take it easy for 4-6 weeks in an air cast" conversation.:(:mad:[/QUOTE]

Sorry to hear! But not necessarily. we break our feet all the time. People do nothing and it heals. Ok well I do. High arches.
Rearfoot bones are much more difficult to heal, apparently. Less common to break. I broke my cuboid it was months waiting (at the time I had health ins., had to wait all that time before dr. could take care of it.) the break was perpendicular to the floor, so, we screwed it together. Fascinating to watch. Then it was fine. Best of luck, fingers crossed for you.

Nice lifting!

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Great work on the front squat Cliff
Congrats on the PR's William

11/7
Zercher squat 1@135 1@185
DL 2 @ 185 225 315 365 385
3x5 rack pulls @ 185

WOD 3 rounds
1:00 pushup
rest:30
1:00 DU
rest:30
1:00 slam ball
rest:30

m/58/180

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[QUOTE=Cliff Miller;1106218]great nite at the gym

[/QUOTE]

Cliff - You ain't kidding. Nice work!

Bill - Nice work on the PRs!

11/8
Warmup: Row 700m; Abmat sit-ups; weighted back extensions; Bench 45, 85, 105X5/ 125X3
Lift: Bench 135, 155X5/ 175X6
Assist: Supine rows X3X10; pushupsX3X10
Skills: Power snatch 45, 65, 85, 90X5 (PR; previous best was 85X3 reps)

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Cliff, that's some strong front squats! Also, I had shin splints/stress fracture issues earlier this year. Saw p.t. who prescribed a series of stretches and exercises which, combined with about 6 weeks of rest, seemed to do the trick. No walking cast, and the only mods on WODs were rowing instead of running, no double unders, and stepping down from box jumps instead of jumping down.

11/8 WOD

Hang Squat Clean
2-2-2-2-2-2-2
95-115-135-145-145-155f-155(1 only)

I have been thinking about triple extension and it dawned on me that I extend really well on kettlebell swings when the bell arcs up and out, so I thought about swinging the bar up and out like a kettlebell swing, jumping from the heels instead of the mid-foot. (Oly coaches are turning in their graves now.) It seemed to work. The bar is so heavy it probably really doesn't travel that far away from my thighs and hips and it seems to allow me to open my hips. Fell over backward on one of the 145's and had a little trouble getting elbows around on a rew reps, but all in all I was very pleased with these. First two 155's failed because I pulled too much with the arms, but the first lift on my second attempt at 155 went up great! Second rep at 155 I was a little slow in the elbows and caught it too deep in the squat (and biased toward my right side) that I could not get out of squat.

Tabata Burpees
5 (first and last round 6)
2 Min rest
2 Min Max Squats
101. Fifth spot on board was 94 so I aimed for 100. First 40 seconds I was one a second and then slowed down for a bit, sped up again at 80th rep. 101 was a popular score, attained by Francie, V, and me. Three men exceeded 100, so I suspect the board will be updated. Unlikely my 101 will stand beyond the end of the day.

Claw

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[QUOTE]caught it too deep in the squat [/QUOTE]
not sure there's such a thing, unless your butt touches the ground or elbow touches a knee. Sounds like a perfect full clean from the hang!

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Thursday November 8, 2012

Some more walking.
[url]http://www.mapmyride.com/routes/view/152199025[/url]

Heavy lifting tomorrow, then swimming on Saturday and climbing on Sunday!

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Nice Work Guys!

Deb - Hope all is well with the weather in your neck of the woods!

[B]WU:[/B]
.55555556 mi run
100 SUs (2 attempts - missed at 91 then got it!)
DU practice
10 24" Box Jumps

[B]WOD:[/B]
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00
190#
200#
215#

-then-

Courtesy of compWOD
5-4-3-2-1 of: Clean & Jerk 185/120#
Muscle-Ups For time.

Did 135# Power Cleans with 3X (15-12-9-6-3) the amount of Burpees (Yay! Burpees!!) instead of MUs for each round.

7:01

[I]CAN'T BELIEVE I FORGOT TO DO THE JERKS!! :ranting2: Fast but hard anyway. Back Squats went well.[/I]

Did 51 Burpees (Yay! Burpees!!) to finish up today's 96 for the CFWP Burpee (Yay! Burpees!!) Challenge (Only 4 days to go!!:D)

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Much of the state still without power. I was lucky. JCPL - just cant provide lights!! Not as prepared I guess. It was MJ electric fixed ours, supplemental crews all over saying jcpl doesnt know what theyre doing, re coordinating repairs. I dont know about that, Its a LOT of damage to repair. Like the wizard of oz storm!!! Working like mad to make repairs they are. Thanks for asking.

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Hang n Deb

11/8 wu 150 Burpees

WOD 3 rounds
24 walking Lunges
100 air squat
50 pushup
30 situps

28:24

m/58/180

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Deb, sorry to hear about the hardships. You are tougher than most!

Split jerk practice for 20 minutes.

21-18-15-12-9
KB swings 53#
Pushups.
Scale 35 lbs.
3:21

10 TGU's

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Friday November 9, 2012

Warmup:
pushups, air squats, dislocates, pigeon stretches, 65# deads, 65# push presses, 65# back squats

Strength:
15 minutes for 7x3 high hang snatch at various weights up to 125#

15 minutes on 5,5,3,3,2,2,1 deads, worked up to 405#, could have gone higher

Metcon:
21-15-9
115# shoulder to overhead
115# back squat
strict pullups
12:39

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great work everybody.....dr. has me in line for a bone scan for my foot now....just to see exactly how bad things are....

tonite at the gym one of the more bizzzare wods

with 95lbs on the saftey squat bar on my shoulders and 135 lbs on the barbell at my feet

3 dead lifts
6 45 lb dbell's bench press
3 dead lifts
6 each side one armed 60 lb dbell rows

5 rounds

8:34

the first couple of times i tried the dead lifts i almost fell on my face. once i found my balance point they were o.k. and o.k. being a relative term.:D

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That's an odd one Cliff!

11/10
2x12 box squat w/ chains @ 185
belt squats 5x12 @ 45
50 each arm 45# KB snatch, done in sets
ab mat situps

WOD 4 rounds
8 ring dips
8 DB squats @ 80#
8 pullup
8 BJ @ 20"
8 DB push press @ 45# ea
run 200m

13:30 apx

m/58/180

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Just a quick hello!

I am back now, in reach of an affiliate and getting in some good workouts.
Did 800 meter run, 50 ring dips (differing levels of assist) run 800 m,
50 wall balls started with 20# gasping grabbed a 10 half way through
row 800 meters (toes hurt) 50 lunges each side for 100 total, run 800 meters (rower was busy) after lunges lungs weren't the limiting factor.

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Cliff - Hope the foot issue isn't too bad. I'm still for the MRI results on my foot; it hurts less than it used to but the lump is still there.

Deb - Hang in there. I'm from SE Louisiana so "hurricane aftermath" is way too familiar to me.

Tweaked my neck a day or so ago (probably when I PRed the snatch) so taking a couple days off. In prep for resuming workouts, and since it is my birthday today (United States Marine, 237 years today) :) I just bought a set of bumper plates. Can't wait to work on the Oly lifts knowing I can dump the weights if I went up too much between sets.

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10-31-12 Wednesday night home:

5 rounds
20 squats w/80# (?) sandbag
400 M run
22:24


11-5-12 (before work, time change week)
4 rounds
Stepper 5 min
5 push-ups
20 sit ups (abmat, shoulders to deck as best as could)
26:34

11-6-12 (before work)
100 Wallballs 20#
7:36

11-7-12 (after work)
10 handstand to wall, 10 sec hold
30 supermans floor
30 Knees to elbows (floor with KB)
30 Deadlift 135 lbs
30 dumbbell push press 38# ea.
30 KB swings, 70# kb
Row 20 calories
30 bench dips
19:23

11-10-12
4 Rounds:
8 Deadlift, 250 lbs
16 Burpees (Yay)
3 floor to standing rope “climbs”
1200 M Row

43:25

Wt: 270 + (#!*&!)

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Deb - Our thoughts & prayers are with you folks!! Going without power for days is awful. We were without it for 10 days back in '08. Not fun - and the weather NICE after the storm! Can't imagine it with cold & that Noreaster that went through!

Nice work guys!!

[B]9 Nov:[/B]

97 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

[B]10 Nov:[/B]

98 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

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Thanks everyone! Fine. Jersey strong.

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Sunday November 11, 2012

mobility warmup

some air squats

12 burpees unbroken (trying to train my mind to go unbroken and trying to find an efficient sustainable pace)

Games WOD 12.2
AMRAP 10 minutes:
30 x snatch 75#
30 x snatch 135#
got 30 + 17 (which I think is a PR but I can't find my last posting on this wod...)

Then did some HSPU progression work.

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Deb - Word! ;)

99 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) challenge!!

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William, was that the WOD? 99 burpees!

Mobility work: hard roller and empty bar rolls and stretches.

Snatch practice.

WOD: Helen (done rowing)
3RFT
400m run
21 KB swings w. 1.5 pood
12 pull ups.

15:00.

Happy Vets Day.

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Monday November 12, 2012
CrossFit Veteran's Day Hero WOD
Pheezy

[url]http://jtkalnaynovels.wordpress.com/2012/11/12/crossfit-pheezy-veterans-day-remberance-day/[/url]

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11/12
Warmup: Row 800m; t-spine and shoulder mobility; Burgner warmup; shoulder press 45, 55, 70, 85X5
Shoulder press: 95, 110X3/ 125X7
Assist: Pull-upsX3X10; shoulder press 70#X3X10
WOD: Mt Heizer trail. 6.27 miles/ 2300' elevation gain/ 2:58

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hero wod today "nutts" but modified

10 20lb dbell shoulder press
15 250 dead lifts
25 32 kg kb swings
50 ring rows
100 20 lb wall ball
200 green band high bar good mornings
400 m 45lb plate carry

25:13

saw neil young in concert last nite. man i sure hope i can rock like that when i am his age. :pepper:

great work everybody. keep it up.

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Pat - It was a REST day! :D

400m run

100 SUs
DU practice

100 Burpees (Yay! Burpees!!) to COMPLETE the CFWP Burpee (Yay! Burpees!!) Challenge!

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Nice cliff. on my bucket list, supposed to be here this month, tickets sold out right away. I missed it! Darnit.

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11/12
push press 1@ 135 155 175
10-1 close grip bench press @ 175
10x10 weighted pushup
3x7 weighted pullup

WOD 6 rounds
25 DU
8 pullup
5 burpee
10 T2B

m/58/180

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11/10 WOD
Santa Barbara International Half Marathon
1:57:00, PR by 0:58!

Was worried about the forecast cold at the start of the race, low 40's. Opted for long underwear shirt under Crossfit t-shirt, gloves, and a wam cotton ballcap. Actual temp at start of race was about 50, and it was sunny with little wind and a million people crowded at the start so I ditched the long underwear shirt and just went with t-shirt, gloves, and warm ballcap. That turned out to be perfect.

Found Sarah Schultz at beginning and we ended up running first five miles together, which was totally fun. Started at slow pace of about 10:30 per mile and slowly picked up pace to 10:00 and then 9:30. By this time we moved onto the narrow bike path which made it hard to go much faster. We had started at the back of the pack so we could be the passers and not the passees, but the crowds were a little thick. We often had to step off the path into the dirt to go around slower runners. At about mile 5 I suggested picking up the pace to 9:00 but Sarah said she was in a comfortable groove and I should move ahead. She looked like she was in a comfortable place, too, running very easily and rocking out to something in her head, so I moved on.

Garmin report: [url]http://connect.garmin.com/activity/243031543[/url]

Sarah and I did 10:30, 10:00, 10:00, 9:30 miles for first five miles or so. I then picked up my pace to roughly 8:15 miles until mile 11 (with 0.4 mile Cliff Drive uphill) which was a 9:46 mile. Last 2+ miles were about 7:50.

I felt pretty good but also like I was pushing it. Running up Modoc was slow because the gradual uphill goes on for a while. By contrast, running up the 0.4 miles on Cliff Drive was not as bad as expected, probably because I had recent memories of 13 miles of Pier to Peak uphill in my mind. I put my head down, took small steps, and pumped my arms more. This was the only point along the run where I got passed by others.

Once I got to Meigs and Cliff and started downhill, things actually got a little tougher for me because I started to let it all hang out trying to get a good time. Probably the hardest part of the run was coming down the hill between Shoreline Park and Leadbetter Beach. I am used to the placement of the finish line for the Night Moves runs and pushing to that, but the finish line here was probably 500 meters past that, and pushing those 500 meters was tough!

My time was 1:57, to get to 1:55 I just need to run 9:30 miles from the beginning through mile 5, then pick up to 8:15. To get to 1:50, I need to run 8:30's the whole way.

Claw

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Tuesday November 13, 2012

Tommy Mac, 33:52, Rx except I used PVC for the OHS.

@claw, nice race report. Congratulations on the PR!

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Cliff - I saw Neil Young a few years ago in DC and you are right on. That guy does rock!

Claw - Nice work on the run!

11/13
Warmup: Row 800m; butt kicks; high knees; Abmat situps; weighted back extensions; deadlifts 45, 115, 140X5/ 170X3
Lift: Deadlifts 200, 225X3/ 255X5
Assist: T2B X2X10; 65# good morningsX2X10
My core was definitely feeling yesterday's hike. Those deadlifts were heavy.
Skills: Burgner warmup; OH squats 45, 55, 65, 70X5

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Claw - Nice run!! WTG!!

JT - Great work on Tommy Mac!

Alden - Way to go on those Deadlifts & Good Mornings!!

[B]WU:[/B]
.55556 mi run
100 SUs
DU practice
10 24" Box Jumps
3 rounds:
10 Push Ups
10 Sit Ups
10 Walking Lunges

[B]WOD:[/B]
5RFT:
80 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows

11:11

[I]Tried 135# & 95#, but didn't like my form. (Didn't want to bail in the base Globo!) My grip is the limiting factor for the KTEs. Can string 5 in a row, though in later rounds, 2 in a row is what I start the KTE part of the rounds!

Didn't do a D@MN Burpee (Yay! Burpees!!)!!! :D[/I]

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nice run jim!!

great work william on that wod

deb....if he is on your bucket list try and find some way to get tickets.

tonite

saftey squat to a 16" box 1 RM 340

then 2 x 20 dimler dead lift 135 lbs

then 5 x 20 45lb dbell sit ups

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11/13
wu 120 Burpees done in sets of 10 15 10 and 5

WOD 8:00 AMRAP
6 Thrusters @ 75
6 T2B
8 rounds 2 thrusters

m/58/180

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11/13 WOD.
4 x Max Effort – Strict pullups
~90 Sec Rest

9-7-7-5

5 Rounds for reps:
Speed skaters*
60 Sec on
60 Sec off
*reps must be at least wide as length from hip to ankle

75-87-90-92-98
Total 442

This workout was a lot of fun and fairly easy as far as CPC WOD’s go. My scores progressively increased on the speed skaters as I got the technique it down. Basically, the secret to a high score was to try to keep my upper body as still as possible and move my hips and legs back and forth underneath my upper body as sort of an upside down pendulum.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8182993753/[/url]

11/14 WOD
“Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips

15:04 @ 115#.

This was very humbling and frustrating. I started at 135# but spent three or four minutes to only get my first 14 squat cleans. My form was not so good and I often caught it so low in the squat that it was a real effort to front squat the bar up. KJ was keeping a watchful eye on me and we both finally decided after about the 14th rep that I needed to scale down to 115#. That sped things up considerably, although my squat cleans at 115# were power cleans followed by a front squat. The ring dips went slower than expected; I ended up breaking them up into sets of two to four.

Claw

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Hero day at Tribal.

Tumilson

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells (or 135/95 Barbell)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

34:01. 88 Burpees!!!!!

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[QUOTE=Jim Cordes;1107643]11/13 WOD.
4 x Max Effort – Strict pullups
~90 Sec Rest

9-7-7-5

5 Rounds for reps:
Speed skaters*
60 Sec on
60 Sec off
*reps must be at least wide as length from hip to ankle

75-87-90-92-98
Total 442

This workout was a lot of fun and fairly easy as far as CPC WOD’s go. My scores progressively increased on the speed skaters as I got the technique it down. Basically, the secret to a high score was to try to keep my upper body as still as possible and move my hips and legs back and forth underneath my upper body as sort of an upside down pendulum.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8182993753/[/url]

11/14 WOD
“Elizabeth”
21-15-9
Squat Cleans (135/95)Ring Dips

15:04 @ 115#.

This was very humbling and frustrating. I started at 135# but spent three or four minutes to only get my first 14 squat cleans. My form was not so good and I often caught it so low in the squat that it was a real effort to front squat the bar up. KJ was keeping a watchful eye on me and we both finally decided after about the 14th rep that I needed to scale down to 115#. That sped things up considerably, although my squat cleans at 115# were power cleans followed by a front squat. The ring dips went slower than expected; I ended up breaking them up into sets of two to four.

Claw[/QUOTE]

Im confused. How low do you go when you front squat? Doesnt a low catch mean you were fast under it? Video?

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21-18-15-12-9-6-3

135lb sumo dead lift
20 kg kb swing

8:13

lower back really taxed by the end

4 days off as the comp team and coaches are all headed off for a weekend comp. deffinatly feel the need for a few down days.....i hope.....