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Nice work Guys!!

[B]WU:[/B]
~50 SUs
10 leg swings, each leg, both directions

[B]WOD:[/B]
Rest 1 for 1
Run 1600m
Run 1200m
Run 800m
Run 400m

42:23

I did 9:26 for the 1600, ~7min for the 1200, ~4min for the 800, and 2min for the 400. This included time stopped for reveille.

[B]Cashout:[/B]
Deadlifts
135#, 225#, 315#, and iso pull at 405# ( I moved the bar!)

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great work as usual guys....

bill....pretty cool to move over 400 lbs eh?

last nite


for time:
3 rounds of:
7 Deadlifts (275)
7 Incline DB Bench 30lb dbells....should felt like a ratchet at times
then,
3 rounds of:
21 Lateral Wallball (20)
21 Slam Ball (20)
then,
100m Farmers Carry (32 Kg KBs)
28 Burpee Box Jumps (24") more like flop like a fish and then a step up
100m Farmers Carry (32 Kg KBs)
time cap: 17min......gottter done in 16:07

5 rounds of:
5 Hollow Rocks
5 Toe Touches

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@Cliff, farmer's carries are money


Tuesday October 21, 2014

Walked 1.1 miles at 2.0 mph increasing the incline .5% every .1 mile.
Held a goblet squat for 2 minutes.
Walked up 5 flights of stairs.
Yes, I was very sweaty at the end of all this.

C&J practice on the schedule at RCW tomorrow. 11 days until the American Master's Championship in Georgia.

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Tuesday 10/21/14

Bench Press
115 lbs-10
135-5
145-3
145-3
155-3
135-10

Didn't have time for any conditioning tonight but wanted to get a little work in. Not very impressive numbers, but when I started working out again after my Lyme Disease in June '13 I could only do 135 lbs one time. It's progress.

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Cliff - Just to be honest, it was barely moving! :D But someday soon...

[B]WU:[/B]
400m run
10 Leg swings, each leg, both directions
10 Air squats

[B]WOD:[/B]
Mary:
20 min AMRAP:
5 HSPUs
10 Pistols (alternating legs)
15 Pull Ups

5 rounds + 5 HSPUs + 10 Pistols + 15 Pull Ups

[I]Scaled with "belly to wall" HSPUs & assisted Pistols. My right knee is SO much weaker than my left knee. The last time I attempted this, I did more rounds, but I scaled the pull-ups also. So, I guess I'm getting better!

I completed Basic Life Saver/AED instructor training. This will be challenging and interesting. One of the ladies in the class is a crossfitter at AKP CrossFit. What a small world![/I]

[B]Round 2:[/B]

5K run

~55 min

[I]This was the annual local Ghost & Goblin Run. I did it with my son and two of my granddaughters, 8 & 6. They beat me! :D But they had a good time.[/I]

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@bill.....at least it was moving :rofl: and yes someday....

@JT...yes in yet some twisted way i have always liked farmers carry's ... i just seem to like to move or carry heavy things

last nite


Box Squat to Box Jump (+3"): 3-3-3-3-3 19" box to 28,30,32,33,34

Mega Bow Box Squat: 1RM never got to do this last nite as i was needing to use the squat rack and mega bar but ended up spotting for a monster who ended up with a 525lb box squat....quite humbling
*squatting to a box, new box depth: 3/4" lower

Belt Box Squat: 8-8-8 (L + weight) 95lb to 16" box

1.5" Deficit Deads: 8-8-8 185-225-275

Sumo SS Good Mornings: 6-6-6 60-80-90lbs

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Wednesday October 22, 2014
Ten days until American Master's Championship

Is it really October 22nd already? That means winter is right around the corner here on the North Coast.

C&J Practice up to 100kg

Then did some "supports" at 120kg.
They felt like I had a fridge and a house on my chest.

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Wednesday 10/22/14
Row 1000m

Press
95 lbs-10
105 lbs-7/7/6
95 lbs-10

100 KB Swings 45 lbs 4:45

That's strong lifting JT.

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Nice stuff JT, Cliff, & Bill!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
30 sec fingertip plank
10 Push Ups
10 bar taps
5,4,3,2,1 Pull Ups
10 AbMat situps
10 Hollow rocks
10 45# Presses
10 45# OHS

[B]WOD:[/B]
For Time
30 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2k

Scaled to Jumping Muscle Ups

22:35

[I]I did the JMUs in subsets of 3 for the most part. I completed them in about 4 min. I did the C&Js in subsets of 6, 5, 4, 3, 2, and 1 reps. When it came time to row, I could feel my hamstrings from the last few days! At least I wasn't the slowest on the board![/I]

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last nite

5000 m. row

19:43 new pr by :21 seconds :pepper:

keep up the great work guys!!!!

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Cliff - Awesome Rowing PR!!

[B]WU:[/B]
400m Run
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
30 sec fingertip plank
10 push Ups
10 Bar Taps
5, 4, 3, 2, 2 Pull Ups
10 GHD sit ups
10 Hollow rocks
10 45# Presses
10 45# OHS
Berguner Warm Up

[B]WOD:[/B]
Establish 1 RM Snatch

3 RFT
5 Snatch (#135\95)
15 Kb Swing 1.5\1 pood
20 Toes to Bar

Only got 95#, though I got a 115# on top of my head. My shoulder was talking to me.

On the Metcon, I scaled to 95# power snatches.

12:06

[I]I took my time on this one, trying to just keep moving. I did the snatches basically one at a time. I was able to do the KBSs straight through for the 1st two rounds. I broke the TTBs into subsets of 3 to 5 reps. I ended up with the 2nd fastest time on the board. :D[/I]

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@Cliff, that is really moving right along! Nice PR!!!

Thursday October 23, 2014

Rest Day (rest is training)


Friday October 24, 2014

Snatch Practice
5x45#
5x75#
5x105#
1x135
1x140
1x145
1x150
1x155 (miss)
1x155 (hit), have been struggling a little with the snatch in the past few weeks, am maxing out around 155 instead of 175.

20 walking lunges with 11# bar overhead

strict press, 10x45#
50 single unders
strict press, 5x75#
50 single unders
strict press, 5x105#
48 unbroken double unders (this made my head spin and I had to sit down for 10 minutes)
strict press, 1x115, 1x120, 1x125, 1x130, 1x135, 1x140

Then walked two miles carrying five weighted clubs, 2 over par from the senior tees

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Friday 10/24/14

With a continuously running clock complete 5 power clean and press every minute.

From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.

Got through the first 10 minutes easily. 115 lbs just didn't feel doable for sets of five. Did five singles with good form.

Subbed clean and press for thrusters. My knees just don't go there anymore.

Cliff, congrats on the pr. That's moving.

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@Bill, nice job subbing out the thrusters, wisdom trumps Rx.

Saturday October 25, 2014

5 TGUs on each side
3x10, 2x15

OHS
5x11#
5x45#
10x45#
5x65#
4x95# (failed on #5)
7x75#
8x75#

Metcon
10 rounds of:
10 box ups (24" box)
5 deadlifts (135#)
my back cramped so I stopped after 5 rounds.
"Life to WOD another day..."

Going to walk around the farm a few times this afternoon in the windy autumn sunshine.

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Saturday October 25, 2014

PM Session
A nice walk around part of the farm carrying a five pound plate in one hand. I'm very happy I went with the 5 pound plate instead of the 10# kettlebell...
[url]http://www.mapmyrun.com/workout/776234733[/url]


Compare to the last time I was in walking shape: (in peru)
[url]http://www.mapmyrun.com/routes/view/390886800[/url]

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Sunday October 26, 2014

Bench Press
5 45#
5 65#
5 95#
5 115#
5 135#
5 145#
3 155#
1 165#
1 175#
15x 155 (to failure)

Metcon
10 burpee buy in
25 kbs 15#
3 jumping pull ups
5 rounds
10 burpees buy out
10:20 (first time I've gone that long without sitting down in a long time)

50 single unders
25 unbroken dubs
10 unbroken dubs

Will get in some walking in the beautiful fall sunshine this afternoon.

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Sunday 10/26/14

A1. Row – 5×60 seconds REALLY easy pace, no rest before A2
A2. Pushups – 5×10, rest 2 minutes before returning to A1

B.On the minute x10
Odd minutes – Row 15 seconds ALL OUT
Even minutes – x 10 Kettlebell swings 45lbs

+

1 set for time – 100% tough effort here
250m Row
15 Kettlebell swings, Russian 45 lbs
25 Burpees, full extension/overhead clap standard
15 Kettlebell swings, Russian 45 lbs
250m Row

Time 6:31

Burpees were the limiting factor. Did them in sets of 5 with short rests.

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thanks guys....and great work as aways for you all.....

you know you had a great weekend when you are sore and looking forward to going back to work monday morning

friday nite


for time:
30 Sumo Deadlifts (250) 2:13
time cap: 12min.

AMRAP in 10min. of:
10 Cal. Airdyne
15 Russian KB Swings (20)
20 Walking Lunges

250 reps.....my love with the airdyne continues.....:D

saturday morning


Multi Grip (W): 3-3-3+ 150,170,190

(2 Board Bench: 6-6-6 135,165,185lbs


DB Bench: 2x15 35, 45

DB Tri Ext.: 10-10-10 10,12,15 lbs

Seated MAG Grip Row: 8-8-8 (M) 90lbs

DB Flat Bench Row: 10-10-10 15, 20, 25lb
*rotate palm to 45 degrees


Chest Supported Front Raise: 3x12 (DBs) 12lb dbell
*use T bar

Ski Erg Band Pulls: 8min.
275 reps

dog walk, life chores......had friends over for dinner.....bobby flay's shrimp and grits and my grandmothers key lime pie.....to many tequilla's

sunday

2 hour dog walk and 9 holes of golf

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@Bill, I know no-one has ever said this before, but burpees suck....

Monday October 27, 2014

Worked with my coach to find appropriate opening weights for the American Championships coming up on Saturday November 1st.

Hit 78kg in the snatch, and just missed at 80 and 81kg, so I am going to open at 70-72 depending on how 65 feels in the warmup. Hit 105 in the c&j and missed badly at 110 (PR is 113). Will start at 100-102 depending on how 90 feels in the warmup.

I feel a LOT better about the upcoming comp now that I've hit some decent numbers in a simulated comp like today. The key will be to do the best I can and not worry too much about what anyone else is doing while still being aware of what they are doing in case I need to up a lift by 1kg to win...

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Nice WODs guys!!

[QUOTE]dog walk, life chores......had friends over for dinner.....bobby flay's shrimp and grits and my grandmothers key lime pie.....to many tequilla's
... 2 hour dog walk and 9 holes of golf[/QUOTE] That's why we do this, Cliff!!:D

Good Luck JT!!

Bill, YAY! BURPEES!! ;) (nice job!)

[B]WU:[/B]
400m run
100+ SUs
10 leg swings, each leg, both directions
20 sec fingertip plank hold
10 Bar tip
10 Hollow rocks
10 45# Presses
10 45# OHS

[B]WOD:[/B]
Angie

100 Pull Ups
100 Push Ups
100 AbMat sit ups
100 Air Squats

23:47

[I]The pull ups took me about 12 min, slower than I hoped. My push ups were slow too. I ended up doing this 2:12 slower than my last attempt on 12 Oct 12. Though I was in the middle of the times on the board. I could feel it at the end of the WOD![/I]

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Monday 10/27/14

For time:
Row 400 meters
50 Cable Pull Downs 185 lbs
Row 400 meters
50 push-ups
Row 400 meters
50 sit-ups
Row 400 meters
50 squats

Time 19:58

Walked Eddie the 12 year old beagle one mile

Subbed rows for runs because my knees don't do that well anymore.
Just not strong enough for 50 pull-ups yet.

Thanks guys...burpees do suck.
Bill...your little slow time is pretty impressive.

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bill....good job on angie

JT.....you will do great this weekend....just keep to your own plan....

last nite


AMRAP in 11min. of:
21 Hollow Rock
15 Back Squat (95)
9 Barbell Lunges (95) 250 reps

Good Mornings: 20-20-20 95-105-115 lbs

4 rounds of:
20 Windshield Wipers
50 Standing Abs

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@Cliff, thanks, that what I need to keep reminding myself, plan the work, work the plan, don't get caught up in what's going on around me.

Tuesday October 28, 2014

Walked .8 miles downhill to the box
stretched, rolled, swung a light kettlebell
walked .8 miles uphill in the rain

At first walking home in the rain made me feel tough, but then it just made me feel wet and miserable...

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10/22 WOD
A. Tabata Sit Ups
11. Lagged too much at start

B. One Round For Time
500 M Row Buy In
10 Unbroken Pull Ups
80 MB V-Twists (20#/14#)
10 Unbroken Pull Ups
1:20 Unbroken Elbow Plank
10 Unbroken Pull Ups
800 M Run Buy Out
Coach’s Note: Rest as needed to make the sets unbroken.
12:00.
Very slow. Underestimated my ability to do 10 unbroken pull ups and took too much rest.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15468140927/[/url]


10/26 workout (Grand Californian Hotel gym)
10 RFT
Go unbroken with
8 double dumbbell front squats
20M farmers carry.
6:12 with 25# dumbbells
Was really worried about grip so went too light. WOD is designed for only 8 rounds but I added two more because of the light weights. Followed by:

1-2-3... to 10.
1 pushup, stand up, drop down,
2 pushups, etc. to 10
1:52.


10/28 WOD
A. Romanian Deadlifts (3121) 3-5 reps. 5 sets @90 sec rest
125, 135, 155

B. AMRAP 20 Min
10 OH Walking Lunges w/ Plate (45#/25#)
2 Bar Muscle Ups - 6 C2B Pull Ups
:30 Handstand Hold
9 rounds plus 10 OH lunges. Did C2B’s. Was very pleased with my performance. All handstand holds unbroken except the 9th one.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15467972878/[/url]

Claw

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Nice stuff, guys!

JT - Shouldn't you have walked uphill BOTH ways? :rofl:

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings, each leg, both directions
10 Air squats
10 PVC Pass throughs
10 Helicopters
10 PVC OHS

[B]WOD:[/B]
3RFT:
10 115# Shoulder to Overhead
20 115# Back Squats
400m Run

16:55

[I]The shoulder to overheads were tougher than I thought. I broke each set into about 3 subsets. Jerks and push presses helped, but that made the Back Squats harder and then, the runs were even worse. The 1st two rounds, I did in about 5 1/2 min and the last was a little slower. I had the slowest time on the board, but it still wasn't a bad WOD.[/I]

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Tuesday 10/28/14

DB Bench Press 45 lbs 10-10-10-10-10
Deadlift 135 lbs-10, 185-5/5, 205-3, 225-1, 235-1
Hammer Curls 35 lbs 10-10-10

Didn't have a lot of time tonight. Just went to the basement and started lifting.

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in my day it was certainly uphill both ways in the rain.......:D

JT....you are at that comp for your self....do what you plan to do and if you happen to end up with one of those shinney things to hang around your neck you will have then had an even better day....

last nite


5 rounds for time of:
*in pairs
500m Row
500m Airdyne (so after a bit of pushing buttons i realize our airdyne only had miles on kilometers on it so i go to the coach and ask him if doing .3 of a mile which is 480 meters would work for him. he says sure. i do the first airdyne for .3 and my buddy who i have know for 20 years and who got me into xfit was on the rower. we switch and off he goes on the airdyne....he gets his .3 in and just as the coach is walking by says "boy that was not to bad".....wrong comment.....we ended up doing the next 4 rounds at .5 of a mile or 800 meters.)

22:45


Oblique Barbell Crunches: 5 min....mega bow bar.

a bit sore this morning

keep up the great work guys!!!!!

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10/29 WOD
A. Tabata Hollow

B. EMOM 8: 4-6 Power Snatches For Form @ No Heavier Than 50% of 1RM
Started at 65, went to 75. My one-rep max is 135 (only once in my life and with terrible form) so I went heavy, but they felt really good. Worked on rocking forward on toes to stimulate opening my hips.

C. Monthly Throwdown 2K Row F.T.
8:26.9.
Not good. Started slow so as to leave something in the tank, but I got in a groove with a 2:04-2:09 pace and could not break out of it.

Claw

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Thanks Cliff, that's exactly the right idea.
And Bill, yes, come to think of it, it was uphill both ways, into the wind, and snowing, not raining, which I noticed b/c I didn't have any shoes....

Wednesday October 29, 2014

4 days until American Championships.

Am in the taper.

snatches
3x45
3x75
3x105
1x135
1x155

C&J
3x135
3x165

Rowed 1000m in just under 4 minutes.

Then, I was stupid. I had a lot of energy so I did 10 unbroken kipping pullups after doing 5 unbroken strict pullups. Now my biceps hurt. Stupid stupid stupid. Tomorrow will be a complete rest day, Friday a travel day, and then competing from 3-5pm on Saturday.

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Good Luck JT!

Nice WODs guys!!

[B]WU:[/B]
400m run
100+ SUs
10 leg swings, each leg, both direction
10 air squats

[B]WOD:[/B]
3RFT:
7 DLs, 275
14 Box Jumps, 24 in
21 Russian KBS, 2 Pood
28 Push Ups

17:23

[I]This was a grinder! The DLs were tough, then the Box Jumps!! I did the 1st round in about 5 1/2 min. The second I got done in around 11 1/2 min. The last was toughest and slowest. I was the slowest on the board again, but it wasn't a bad WOD either![/I]

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nice work bill....i love those tough sloggers

jim...don't you just hate getting hung up in the grove on those rows that you know you should get out of but they just don't :mad: i know what you mean

last nite


Specialty Bar Back Squat: 1RM saftey squat bar 350lbs

Back Squat: 5-5-5+ (65%-75%-85%) 200-240-270
calculated off a .9% of 1RM
*on +set RM or to the edge of messy

Stiff Leg Sumos: 8-8-8 135-155-185 did not have much left in me after the above and tuesday's workout

last nite won unexpeditly the local newspaper's "best sporting event". was at the event to support the wife who won "best dental office" and got called up for the Test of Metal.

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Thursday October 30, 2014

Walked one mile. My stride felt longer and looser than it has in quite a while, actually since I hurt my back on July 8th. Had so much energy I felt like running. But, then I quickly flashed back to yesterday's pullup debacle and recalled that I do in fact have a competition on Saturday and all this energy is the result of tapering after 6 brutal weeks of focused training, so I didn't run. I came back inside and sat down. Am actually twitching right now. Need to do some meditation and visualize some good lifts and anticipate the happiness (relief) I'll feel after the competition.

Travel day tomorrow and I'm not taking my computer so my next post will likely be Sunday night or Monday morning.

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10/30 WOD
A. 5 Min Max Double Unders
246, which is a PR by 2 assuming I counted correctly. I fear I overcounted by 10 or 20 but I'm not sure.

B. AMRAP 20
5 KB Snatches (SFG)
10 Box Step Ups
20 Goblet Squats @Snatch weight
:30 Ring Push Up Plank
:30 Rest
6 rounds + 5 snatches + 10 step ups.

Used 1.5 bell. Step ups and goblet squats went very slow, after the first set I had to break goblet squats into roughly 10's. Ring plank holds all straight through except for the last one.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15667945435/[/url]

Claw

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Great work, guys.

@JT - Good luck!

Went on a guy vacation with some friends last week and had a great time! That is the good news. Fell a few weeks ago while hiking and the back has gotten creakier and creakier. Lots of back pain after a long travel day on each end and four days of late nights and related debauchery. :pepper:

Took a few rest days here with motrin and gabapentin and felt good enough to work out today.

Workout: Row 2500m; walk 1 mile; front plank 2:00; side planks 0:45; pull-ups 10, 10, 8; KB press 25 x10x3

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Enjoy Alden!! :D

Nice PR Claw!!

Good Luck JT!!

[B]WU:[/B]
400m run
50+ SUs
10 Leg swings, each leg, both Directions
10 Air Squats

[B]WOD:[/B]
Row 1K
50 Burpees (YAY! BURPEES!!)
Row 500m
25 Burpees (YAY! BURPEES!!)
Row 250m
10 Burpees (YAY! BURPEES!!)

18:49

[I]What a slog! I tried to keep at 2:10 to 2 min for the rows The Burpees (YAY! BURPEES!!) were tough. While I was the slowest on the board, at least I broke 20 min! :pumpkin2:
Happy Halloween! [/I]

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American Masters Championship Trip Report

182kg total wins gold medal in 105+ category for 50-54 age group at 2014 American Masters Championship

Got to talk to and lift with legend Tim Guarino.
He is so fast he makes a cobra look like a three-toed sloth.
He won the 105 category.

Friday October 31, 2014
I should have known better than to fly through Atlanta on a Friday....
'nuff said.

Saturday November 1, 2014
Snatch
70, 74, 78
Was ahead by 3kg after the snatch, which was a surprise.
The 78 felt so solid I think I could have gone 72, 76, 80, but I was so concerned with winning and didn't want to be too far behind after the snatch and the most serious contender has snatched more than me before. So, I wanted to be sure I didn't have to make up too much ground in the C&J.

C&J
100, 104 (winning lift), 114 (miss, PR attempt)
I had it won after the 104 so I went for a PR at 114.
I cleaned it and had a real good poke at the jerk, even locked out my right arm, but then my left arm collapsed in a pretty spectacular miss.

Sunday November 2, 2014
An uneventful trip home.
I had just read John Grisham's new book Gray Mountain, which is about mountain top strip mining in Appalachia and on the flight back I witnessed several strip mining sites from the air and they are just as appalling as they are described in the book.

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@JT - Way to go, JT! Nice work!!!

Relapse on the back. Had to pick up the camper after repair work. Put the trailer hitch on my truck, felt fine until I went to straighten up. Back voted otherwise and I spent the next five hours bent over and in pain until I could get to see my physical therapy guy. I can stand upright now but not taking any chances for a few days in hopes the back will settle down.

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whooooo hooooo JT.....great job....enjoy the experience :pepper:

friday nit


*in pairs
3 rounds for reps of:
1min. Lateral Wallball (20) *30sec./partner
1min. SDHP (75) *30sec./partner 20 kgkb for me
1min. Box Jumps (20") *30sec./partner
1min. Incline DB Bench *30sec./partner 20 lb dbell
1min. Shuttle Sprint
*1min. rest between rounds
*30sec/station for each partner

got dressed up in my one piece chicken suit and did this with charlie brown....need to remember a one pc. furry suit is not the best work out wear....then went out and closed the local bar which holloween nite is one of the biggest parties of the year....who does not love a big yellow chicken on the dance floor though....:D

sat morning.....not feeling great..


Reverse Band Bow Bench: 1RM (smal red bands) 225lbs

Ext. Rot. Band Pulls: 4x20/s

1-1/2" Rep Bench: 8-8-8 135lbs

DB Bench: 2x16 35lbs

Flat Bench MAG Grip Rows: 10-10-10 (W) 95lbs

Flat Bench MAG Grip Rows: 10-10-10 (N) 95 lbs

Skull Crushers: 12-12-12 45lb bar

Band Pushdowns: 100 black band

dog walk and life chores for the rest of the weekend.

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11/1 WOD
All day SFG kettlebell seminar
Did a ton of swings and TGU's and learned a lot, too.


11/3 WOD
A. AMRAP 4 Min:
10 KB Snatches (SFG 1.5/1)
10 Unbroken Double Unders
90 reps.

B. AMRAP 4 Min:
10 Wall Balls (20#/14#)
10 Toes to Bar
75 reps.

C. AMRAP 4 Min:
10 Sit Ups
50 Yard Dash
70 reps.

D. AMRAP 4 Min:
10 Box Jumps (24"/20")
10 Push Ups
121 reps.

All AMRAP's have 3 min rest between them. If ever there was a WOD designed perfectly for me, this was it. Started on B., ended on A.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15518356249/[/url]

Claw

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Congratulations JT!

Claw