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[I][B]100315 MONDAY

[/B][/I]Trying to get back into it.......managed this workout today...

[B]Jump Rope - - 50:00 approx.

[/B]Mixed:
5 sets of 100 singles (all unbroken except round 5) with:
DU attempts - too many single sets of DUs to count, got three chained twice!
Lots of short rest breaks.....

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[QUOTE=Pat Quigley;753772]Looks like some good comraderie among this thread's California contingent. Wish I was there.

Today The workout was AMRAP in 20 minutes of : 15 back extensions, 15 knees to elbows, 15 OH Squats w. 95#. I scaled this to 45# bar for the OH Squats. I cannot get the movement stabilized with the bar where it needs to be for this movement.

Finished 6 or 7 rounds plus 15 back extensions. Next time, I remember to bring a pencil to tick off the rounds.:shrug:[/QUOTE]

We use pitch counters for AMRAPs, they work great. You can usually find them at your local sporting good store. WFS [url]http://www.amazon.com/Markwort-Pitch-Counter/dp/B000KKTAC4[/url]

Hey Pat, Do you have any sons that went to Desert Vista HS? My oldest daughter (26) went there, she recognized your name. We used to live in Ahwatukee.

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03/16/10

WOD:

Tabata 8x:20/:10
Bike
Flutter Kicks

Farmer's Carry
45 lb. Rogue Bumpers in both hands x 150m
(these bumpers are thick and basically flat, so grip failure was a problem– nothing to latch onto)

Nice to get outside today, though

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[QUOTE=John Burch;753828]short WU

DL
1@265
1@285
1@335
1@350
1@385 pr

WOD 10 rounds
5 Thrusters @ 115
5 pullup

12:40

m/55/180 CrossFit Chesterton[/QUOTE]

Nice work, Johnny B!

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[QUOTE=Terry Dickman;753901]We use pitch counters for AMRAPs, they work great. You can usually find them at your local sporting good store. WFS [url]http://www.amazon.com/Markwort-Pitch-Counter/dp/B000KKTAC4[/url]

Hey Pat, Do you have any sons that went to Desert Vista HS? My oldest daughter (26) went there, she recognized your name. We used to live in Ahwatukee.[/QUOTE]

In the early and mid 90's I used to do some of the running workouts w. other triathletes over at the MPHS track. There were some mornings that the DVHS coach joined us. When I opened my psychology practice in 1998 here in Ahwatukee, that coach sent me some referrals to do sports psych. w. some of the cross country runners. No sons. I raised three girls. They are in their late 30's and early 40's.

Thanks for recommending the pitch counter. I was either bringing a pencil to tick off the rounds on my worksheet or using a magic marker and making hash marks on the floor or power cage. I usually write the WOD on a post-it and stick it on my water bottle.

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Top of the mornin' to you all today! Happy St Paddy's day. Have one on me today. (I drank up my life time quota some 28 years ago!). Everyone doing "Murph" today? It's a good one: 1 mile run, 100 Pull ups, 200 Push ups, 300 squats, 1 mile run. Partition the middle exercises as you see fit. Record time to completion. This is a Warrior Workout. Enjoy the day.

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3/17 WOD.

”Josh” (Should be called "O'Josh" in honor of St. Patrick's Day :D )
21 Overhead Squats (95#/65#)
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups

17:18 as Rx'd. Really happy to do this one as Rx'd! First time I've done 95# OHS. I still have huge problems getting to full depth on OHS. I simply need to stretch and foam roll my body regularly -- lack of flexibility is going to become more and more of a bottleneck as I try to move up in weight on all kinds of movements.

Lots of 6 a.m.'ers this morning! Brian, Glenn, Augie and I took our bars out to the pavement area and started the movements with the bar on the ground, requiring us to clean it, then pop it up to OHS starting position.

Also, warm-up included double-unders, and with the black jumprope I was able to string together 12 consecutive (i.e. not my old pattern of double-single-double-single etc.) I love the black jump rope!

Also, wore my new Guiness t-shirt in honor of St. Patrick's Day! No doubt that played a roll in my satisfying performance. ;)

The Claw

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03/17/10—

Back at ya, Patty!

WARMUP–
Run 400 meters
Stretch
20 PVC rollovers
OHS 5x45, 5x55, 3x65

STRENGTH–
OHS
5x70
5x80
8x90

WOD—
Snatches 21x75
Front Squat 21x75
Behind Neck Push Press 21x75

7:14

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Thanks J.J
WU
HSQ
3@135#
3@140
3@145

WOD 1
21-15-9
44# KB swings
95# Pushpress
5:42

WOD 2
21-15-9
75# SDLHP
Pushup
3:18

m/55/180 CrossFit Chesterton

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25 squats
25 55# DB Swings
10 min bike

DL - 135X10, 225X10, 315X5, 365X1, 385X1, 405X1, 415X1, 425X1 failed,grip failed

BP - 45X20, 135X10, 185X10, 225X5, 135X20, 135X15, 135X10

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Tim good lifting.

Did Murph today.

1 mile run
100 PUll Ups
200 Push Ups
300 Squats
1 mile run.

Swapped a 1500m row for 1 mile run. First five rounds of exercises were completed as 10 PU, 20 PUps, 30 squats, remainder were done 5-10-15.

Rows took 7:14 and 7:25, respectively. Total time was 42:32.

A friend told that he did not know what to give an Irishman on St. Paddy's day who does not drink. He gave me a potted shamrock plant instead. So I gave out shamrocks to people throughout the day.:kicking0:

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[I][B]100317 WEDNESDAY

[/B][/I]Glad it seems everyone had a nice St. Patrick's day. I sorta struggled through today's WOD, but I made it at least! DOMS from lots of jumping rope Monday didn't help.

100m run
21 thrusters 85#/55# (65#)
21 SDHP
100m run
15 thrusters
15 SDHP
100m run
9 thrusters
9 SDHP
100m run
[B]Time:[/B] 11:26

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Nice job Steve, Glad to see you back at it.

3/17/10For time:
2 Days of rest was really nice, Sun was out... in the 70's felt great.

Row 500 m
21,15,and 9 rep rounds of

kb swings, 1.5 pood
pull-ups
Run 400 m

***run the last 400 m like you are being chased!!!

[B]Time 10:08[/B]...whomever was chasing probably ran me down.

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Nasty Girls today. I am absolutely wiped out from this week's workouts. My legs have hurt since Saturday. Yoga tonight, rest day tomorrow.

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[quote=Terry Dickman;755148]Nice job Steve, Glad to see you back at it.

3/17/10For time:
2 Days of rest was really nice, Sun was out... in the 70's felt great.

Row 500 m
21,15,and 9 rep rounds of

kb swings, 1.5 pood
pull-ups
Run 400 m

***run the last 400 m like you are being chased!!!

[B]Time 10:08[/B]...whomever was chasing probably ran me down.[/quote]

Thanks, Terry! Going to take a while to get back into shape, but I am loving it.......Hurts soooooo good!

[quote=Diane Mahoney;755322]Nasty Girls today. I am absolutely wiped out from this week's workouts. My legs have hurt since Saturday. Yoga tonight, rest day tomorrow.[/quote]

Rest is a good thing, Di! Enjoy the yoga and rest day!

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Rest day for me.

65 and sunny here tomorrow. About halfway between my house and work there is a 2+ mile long earthen dam with a grass trail across the top. Bringing my Five Fingers and workout duds to work tomorrow and running that on my way home. With some pushups and stair climbs mixed in. Nice way to end a crazy week.

Then back to the Wendler 5/3/1 on Saturday.

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[QUOTE=John Jaeckel;755464]65 and sunny here tomorrow. [/QUOTE]

Sending more winter weather your way. It is currently 58 degrees in Denver. Supposed to start snowing this evening and through tomorrow. I love spring.

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[QUOTE]65 and sunny here tomorrow. About halfway between my house and work there is a 2+ mile long earthen dam with a grass trail across the top. Bringing my Five Fingers and workout duds to work tomorrow and running that on my way home. With some pushups and stair climbs mixed in. Nice way to end a crazy week.

Then back to the Wendler 5/3/1 on Saturday.[/QUOTE]

Weather's been unseasonably warm here for the last few days, 65-70.
I know just how you feel [B]Steve[/B] - its back to running WODS this week (first time running since Sept). We did Mini Kelly (5 rds 200 meter/15 bj/15 wallball) 200s were nothing like sprints! [B]John[/B] are you on week 3 now?

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3/19 WOD

Snatch Balance 1-1-1-1-1-1-1
Followed by 3 Rounds of:
30 Second L-Sits
20 KB Snatches.

Snatch balance: 45-55-65-75-80-85-85. Not a ton of weight, but I was able go deep on all the catches; although at the higher weights, I caught a little high, then continued to dip down. In any event, I ended up squatting below parallel with the weight extended overhead on every rep. This is a skill I needed work on, so I was pleased with this morning's performance. Shared the bar with KJ, who continues to perform these moves very well even under heavy loads.

4:48 on the L-Sit/KB snatch couplet. L-Sits started with legs fully extended out, albeit not parallel with the floor, then slowly pulled inward. I was able to hold my legs off the floor, even if cramped in, for the full :30 the first two rounds, then :20, :10 rest, :10 on last round. Tried snatching the 24 kg bell, but that was biting off a little more than I could chew, so I used 16 kg. Did five left, five right, five left, five right with essentially no breaks on each round. I was quite pleased with my time.

The Claw

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[QUOTE=Deb Borbone;755758][B]John[/B] are you on week 3 now?[/QUOTE]

No starting week 2 on Saturday.

Really interesting (for anyone interested in 5/3/1). He recommends "assistance" exercises the same day you focus on the different major moves.

So when you dead lift, he wants you going on to (for example) lunges and knees to elbows. Sort of the traditional bodybuilding split mentality.

So what I've been doing is working the assistance exercises in to a higher rep MetCon WOD, following the "focus" dead lift (or shoulder press, or . . .) portion.

I will say I had pronounced DOMS after the dead lift day and the shoulder press day.

Everyone I talk to/read about (including my guy Robb Wolf) say this protocol really works as far as increasing 1RM, 3 RM and 5 RM strength. And it certainly seems to make sense. We'll see in a couple of weeks.

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rather simple day for me compaired to some of the more technical work the rest of you are doing.

HSPU and Pull Up in each round. do 1 round per minute and increase # reps w. each round until you cannot start another round at the minute.

Completed 8 full rounds and 8 pull ups (i.e. 1 shy of that need to be completed going into the 9th minute). This totaled to 36 HSPU and 44 Pull ups. Total score of 80.

HSPU were w. toes over bar just above shoulder heights--dipped till head touched floor.

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[B]Deb,

[/B]Great to hear you are running again.

[B]Jim,

[/B]Great snatch balance work. Sounds like that's just what the oly lifting doctor ordered....

[B]Pat,

[/B]Don't know if your day was more "simple..." I'd bet that was pretty hard work.....

[I][B]100319 FRIDAY

[/B][/I]Did "Annie" today at our box. [B]15:10 as Rx'd[/B]. First time ever doing all double unders. DUs were basically one at a time for about 2/3 rds of the total number. Managed to chain two together the rest of the time. Sit-ups unbroken except for one short break the third round.

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03/19/10:

At the dam.

20 pushups
1/2 mile pose running
20 pushups
1/4 mile pose running
20 pushups
1/4 mile pose running
20 pushups
Run 100 stairs
1/2 mile pose running
20 pushups
1/2 mile pose running

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[B]Steve [/B]yes running, can only improve I hope.
Also I owe you a thank you, and pbly Diane D as well, Im finally getting the rower. Been browsing all the rowing convos on the MBs and the C2 site, and I understand now how going slower makes you faster. I never realized how much energy I was wasting! Yesterday I rowed my usual 500 ± a few secs, at 27 spm (its usually 36-38 spm). Now I probably need to do some training and see what happens.

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03/20/10:

WARMUP—
Dead Lift
5x135
5x155
3x180
Stretch

STRENGTH—
Dead Lift
3x215
3x240
5x280 (Almost/mighta had a sixth, [B]definitely[/B] feeling stronger though)

WOD—
20/16/10
Lunges (with 30 lb. barbell)
Knees To Elbows
5:31

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in my crossfit class today, used some dynamic moves to get us moving. Then we had a clean clinic. Multiple reps w. diff. forms, etc. Weight never got heavier that 95 lbs. Pretty tiring to spend 45-50 minutes doing cleans. Instuctor counted 80-85 cleans.

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03/21/10:

At the dam (pictures attached)

WARMUP—
400 meter run
30 crunches

WOD—
Running stairs
8x115 (up)
400 meter run
Didn't clock it, but I'm guessing 10 minutes or so

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Folks,

Been in Sao Paulo for the last week. Caught a couple of workouts at Crossfit Brasil. You can see me holding my own on the whiteboard here,

[URL="http://www.crossfitbrasil.com.br/"]http://www.crossfitbrasil.com.br/[/URL] (wfs)

We got some skill work in on rope climbing. Left with some good burns.

I resumed regular OPT workout on Sunday. Relatively tame, and thankfully as I took the redeye in coach coming home.

Sunday,
A. Dead Lift @ 10X0; 1,1,1; rest 5 min
- build quick and not to a 1RM

275, 295, 295

B. Bench Press @ 20X0; 1,1,1; rest 4 min
- build quick and not to a 1RM

155, 175, 185

C. Run 200 m @ 90%; rest 3 min x 3
- effort and technique high

The one good thing about Brazil is that it's easy to eat Paleo. Lots of beef being served.



Jeff

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Jeff,

That's awesome. I'm going to be out in SoCal in a couple of weeks and am going to try to get to an affiliate there.

Anyone know of a good one in Orange County (Anaheim/Orange area)?

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3/22 WOD

5 Rounds for Time:
30 Second Squat Hold
10 Knees to Elbows
20 Single Arm KB Swings (16 kg)

9:02. Not much to say about this one. I felt pretty solid on all the movements. Combination of K2E's and one-handed kettlebell swings really torched the grip.

Began with Baseline workout (500 m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups) in 4:09. One second over my previous best, which was a little disappointing. The wisdom of being really warmed up before beginning a WOD was made clear here, because I think I was not warm enough. Lost a couple seconds on the rows and the squats; the sit-ups continue to be movement that I just can't do quickly, but the push-ups and pull-ups went quickly and without breaks. Really wanted to get under 4:00, so that is a goal for next quarter.

Augie, Kaela, and KJ all improved their Baseline scores impressively: Kaela by over two minutes, and KJ by over a minute and a half! Augie knocked 10 seconds off his time, too.

The Claw

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03/22/10:

WARMUP—
Shoulder Press
5x55
5x70
3x85
20 PVC rollovers

STRENGTH—
Shoulder Press
3x100
3x115
6x125

WOD—
21/15/9
Bench press (slight incline@135 lb.)
Behind the neck press (75 lbs.)
9:59

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[QUOTE=John Jaeckel;756897]Jeff,

That's awesome. I'm going to be out in SoCal in a couple of weeks and am going to try to get to an affiliate there.

Anyone know of a good one in Orange County (Anaheim/Orange area)?[/QUOTE]

Did you try the affiliate section of the mainsite.[URL="http://www.crossfit.com/cf-affiliates/"]http://www.crossfit.com/cf-affiliates/[/URL] (wfs) I'm sure the california contingent's got some ideas. I always try and locate an affiliate when I travel.

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CrossFit Brasil = way cool! :D

I had Friday and Saturday off. Did Linda yesterday, and I'm sore all over again! Today is another rest day. Should be back on my regular schedule the next couple of weeks and then I am doing a little vacation in Virginia, not near any affiliates.

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[QUOTE=Jeff Kilinski;757085]Did you try the affiliate section of the mainsite.[URL="http://www.crossfit.com/cf-affiliates/"]http://www.crossfit.com/cf-affiliates/[/URL] (wfs) I'm sure the california contingent's got some ideas. I always try and locate an affiliate when I travel.[/QUOTE]

I have never been there but if I had my choice I would go to SoCal Strength and Conditioning. WFS [url]http://www.socalsc.com/[/url]

or maybe here [url]http://orangecoastcrossfit.com/[/url]

Either way you probably can't go wrong.
The other CF boxes in the area are here, all WFS
[url]http://www.crossfitnb.com/[/url]
[url]http://crossfitcostamesa.com/blog/[/url]
[url]http://crossfitirvine.com/[/url]
[url]http://www.crossfithb.com/[/url]

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[QUOTE=Terry Dickman;757206]I have never been there but if I had my choice I would go to SoCal Strength and Conditioning. WFS [url]http://www.socalsc.com/[/url]

or maybe here [url]http://orangecoastcrossfit.com/[/url]

Either way you probably can't go wrong.
The other CF boxes in the area are here, all WFS
[url]http://www.crossfitnb.com/[/url]
[url]http://crossfitcostamesa.com/blog/[/url]
[url]http://crossfitirvine.com/[/url]
[url]http://www.crossfithb.com/[/url][/QUOTE]

Thx, Terry

I realized this afternoon, that week, I'll be in the de-loading phase of Wendler 5/3/1 (which, BTW, is going as advertised), so I might just as well find a globo where I can just access some bars and program myself.

But thx, regardless

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30 squats 10 min on bike

DB Swings
17x55
15x60
13x65
11x70
10x75

45# incline sit ups
3x15

BP
45X20
135X20
135X20
135X20

Close Grip Lat Pulls
120x12
135x10
150x8
165x6

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Monday, March 22,

Front Squat: 2-2-2-2 90% 155, 185, 185, 185

WOD,

-Hang Power Snatch 65/45
-Overhead Squat 65/45
-Ring Dips

1-2-3-4-5-6-7-8-9-10

13:34

Used the bands on the ring dips after the fifth round. Focused on my ROM without a kip.



[B]John[/B], What is "de-loading phase of Wendler 5/3/1"?

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So this is more of a problem at the globo that does not exist in the box. Got to the gym at usual time with warm up and workout in mind. During 10 minutes on treadmill warming up, I noticed a regular who lost at least 20-30 lbs. He is a young guy and disabled vet. He is a talker and I have avoided talk w. him for that reason. Sure enough, I got drawn into his story and 25 minutes later I realize that I've blown the time for some of the rest of the warm up and must go to the WOD.:ranting2:

3 RTF: 275# DL X 10+ 50 Double unders. I subbed 3:1 single. Completed in 10:08.

My funky wrist (from break 14 yrs ago---plates and screws remain, angle of grasp was never fixed to original angle) is swollen like a mellon. Guess the usuall warm up of push ups, pull ups, and dips really are necessary.

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Yeah warmup is important but being willing to listen to that guy might of made his day. I still believe people are more important than warmups and workouts. Hang in there with your injuries. I'm sure you know this, lots of ice. I work out at a globo also and quite often I have to change my routine, being flexible is hard for this old guy.

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[QUOTE=Jeff Kilinski;757394]
[B]John[/B], What is "de-loading phase of Wendler 5/3/1"?[/QUOTE]

[B]Jeff—[/B]

Hard to explain, but I'll give it my best shot. The program works in 4-week phases, the first three weeks you ramp up your weights in the given exercises (I won't go in to the rep schemes, very complicated), in the fourth week, you basically really taper off— sort of maintenance/rest, then you begin another 4-week phase.

I think it works, two weeks in, I feel a lot stronger already in the lifts I'm doing.

03/23/10 (No Wendler today, just a MetCon):

WARMUP—
Bike
Stretch
20 PVC Rollovers

WOD—

4 rounds for time
Bike :60
25 K-bell swings (53)
25 Sit-Ups

13:31