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5-24-10
Power Clean 3-3-3-1-1-1 [B]185, 195, 205(4), 210, 210, 215[/B] rest 5 min, then For time: 20 wall balls, 20 lbs unbroken 20 push-ups, unbroken 40 double-unders rest 1:30, then repeat for a total of 4 cycles [B]1:45, 2:26, 2:18, 3:00[/B] all wall balls unbroken, broke 3rd and 4th round of pushups, 18 was longest string of DU's, sucked on the last round Extra skill-2 x 25 GHD sit-ups (do 15 normal pace, then last 10 as fast as possible) |
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[QUOTE=Terry Dickman;788343]5-24-10
Power Clean 3-3-3-1-1-1 [B]185, 195, 205(4), 210, 210, 215[/B] [/QUOTE] just realized i did 5-5-5-3-3-3 yesterday, was supposed to do 3-3-3-1-1-1 could have went heavier, oh well |
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5/22 WOD
21 Power Cleans (135#/95#) 100 Double Unders 15 Power Cleans 75 Double Unders 9 Power Cleans 50 Double Unders 13:43 @ 115#. Getting better and better on cleans. Can't wait for one-rep max clean workout, think there's a PR in my future. Double unders feeling smoother and smoother. I bought my own speed rope Saturday afternoon. 5/24 WOD AMRAP 20 50 Lunges 30 Squats 30 Sit Ups 5 rounds (about 15 sit ups away from round 6). About 9 minutes in, I realized that getting a complete round in at the end was going to be a challenge, so I tried to pick up the pace that early. Was able to speed up squats and sit ups, but the lunges just would not go faster for the whole 50 reps. Yes Virginia, this was as gruesome as it looks. 5/25 WOD Tabata Deadlifts: (M-100% of Bodyweight/W-85% of bodyweight) 5 @ 160# (couple rounds of 7, then couple rounds of 6, then 5; usually finished last rep before 20 seconds up) Followed by: 50 Burpee Box Jumps for Time 7:06 to 24" box Programming has been sinister this week. "Tabata Bodyweight Deadlifts"?! "Burpee box jumps"?! Yesterday's lunge-fest?! Can only wait to see what tomorrow brings! The Claw |
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05.25.10:
Month 3, Week 3, Wendler 5/3/1, Bench Press/Pullup Day WARMUP: Pullups 5x #5 band 5x #4 band 3x #3 band Bench Press 5x95 5x115 3x135 STRENGTH: Pullups 5x #1 band 3x BW 2x BW+10 lbs. [B](F-3)[/B] Bench Press 5x170 3x190 4x210 |
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For Time:
135 pound barbell, Shoulder to overhead, 20 reps 30 Burpees 7:05 Hot here tonight, in the high 80's, whew! I just saw this: Partition as needed, any order. I did the push jerks first then 30 burpees. Hmmmm. Will jimping around or changing the order improve the time I could do this in? |
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[B]5-25-10[/B]
WU: DU work (managed 3 in a row!)/bar thrusters/ring dips/25#OH stepups/scapula pushups/chinups/pass throughs/groin stretch Thrusters 65x10/85x10 95x5 115x1 125x1 135x1 Certainly not my max, but I was really just testing the back and knees to see how it all felt. Watch out [B]Terry[/B]. WOD 5 RFT of 35# dumbbell pushpress x 10 pullups x 10 8:37 [B]5-26-10[/B] WU: 10 minute C2=2160m/75# good mornings/BP/dragon flags/reverse hypers/135# DLx15 WOD: AMRAP 20 minutes (Thanks,[B] The Claw[/B]. This sucked pretty good) 50 x lunges 30 x BW squats 30 x Abmat situps Started out doing walking lunges then shifted (scaled?) to stationary lunges. It might be my imagination but the stationary lunges didn't smoke me nearly as bad as the walking. I switched back and forth throughout the WOD. 20 minutes=3 full rounds +40 lunges. Decided to keep going to complete 5 rounds and it took me another 10:17. Go figure. |
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Usual warm up of treadmill, dynamic stretches, etc.
Reviewed all the presses and Olympic lifts w. light bar. I don't have a piece of pvc that is long enough to do pass throughs. So I use on of the elastic cords to do pass through's standing and up and down thru a squat to snatch position. Practice squats in front on a mirror will getting my feet closer and closer to the wall before touching with each rep. Then came the work out. Wednesday 100526 Three rounds for time of: 60 seconds L-sit 45 pound barbell Good mornings, 30 reps 60 Abmat sit-ups 25 pound plate Back Extensions, 30 reps For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together. Did the L-sits on a dip stand. Held knees high and then took turn w. one leg or the other. The rest was completed as stated. Finished in 21:18. The sit ups took the most time. Tough core work. |
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[B]05.26.2010-Wednesday[/B]
AM: 25 Double Burpees 12# Vest PM: Warmup: Row 500, walking lunge, pushups, OHS (dowel), situps, foam roll... [B]WOD:[/B] 10 rounds for time of: 15 deadlifts - 135# (95#) 15 push-ups [B]15:51 115# + abmat[/B] My PR on this rxd was 12 min; today coach threw an abmat down (chest had to hit it!). Then he added 20# to the bar. He said I was ready to scale up. Okie dokie. (the kid next to me yelled "time" at 7:55 or so and I was on round 4, hahaha!) Post WOD: Ring Dips 3x3 (oh, the shoulder!) Foam Roll, Stretch Home: Double Unders: 23/28/29/29/25 sweating like crazy! its about 90° and very high humidity here today... |
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5-26-10
Overhead Squats 3-3-3-3-3 [B] 115, 115, 115, 115, 135, worked on depth[/B] rest 5 min, then 5 rounds for time: 10 c2b pull-ups row 200 m 10 Sumo Deadlift High Pulls, 115 lbs [B]15:20[/B] P-Chain: 5x6 GH Raises |
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[I][B]100526 WEDNESDAY:
CF Sonora Warm-up[/B] [/I][I][B]WOD: 10 Rounds for Time of: [/B][/I]12 burpees 24 un-anchored ab-mat sit-ups. (Used a rolled towel -- large class with all ab-mats in use). [B]Time: 21:52[/B] |
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Wed
Push press 5x5, 95, 115, 125, 135, 140 Baseline 4:24 Not too happy with the baseline time. I may have done 10 extra situps as I flubbed the count or it just may not have been my day. Last attempt was in december and I did a 4:21. Should have been better. |
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5/27 WOD
Overhead Squat 5-3-2-2-1-1-1 75-95-105-115-125*-135f-130f Really, really pleased with my OHS this morning. Full depth on all reps, both successful reps and fails. Everything seemed to fall into place: shoulders engaged and stable, butt back, lumbar curved, knees tracking over feet. Happy to get a 10# PR, especially when the rep quality on the old PR was suspect. The Claw |
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That's awesome work, [B]Jim.[/B]
05.26.10: REST 05.27.10: Month 3, Week 3, Wendler 5/3/1, Back Squat and Shoulder Press Day WARMUP: Back Squat 5x115 5x145 3x175 Shoulder Press 5x65 5x80 3x95 Full Body Stretch STRENGTH: Back Squat 5x215 3x245 2x270 Shoulder Press 5x115 3x130 2x145 Really tired today, working 70-80 hour weeks the last couple of weeks. Brutal. Under normal circumstances, would have had another rep on both money sets. Taking my running shoes, weight vest, d-ball and a 53 lb. k-bell to my Mom's in Wisconsin for the weekend. Lots of MetCon and rest. Final 1RMs this month: DL- 340, BP- 240, BS- 285, SP- 155 (up in DL and BP, flat in BS and SP) |
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For those of you who are not introduced to Mark's Daily Apple, he's been posting some joint mobility vid's and articles. Good stuff if you feel stiff.
[URL="http://www.marksdailyapple.com/joint-mobility-drills/"]http://www.marksdailyapple.com/joint-mobility-drills/[/URL] |
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[B]5-27-10[/B]
Rest Day WU: pullups/dips/2minutes C2/bar OHS-BS-FS 1600 meters freestyle in 41:40....sloooooowwww |
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[I][B]100527 THURSDAY
[/B]Still apparently fighting some sort of bug.....the engine was on "limp-home" mode today.... [B]CF Sonora WU Strength/Skill Work: [/B][/I]Snatch 3, 3, 3. Used PVC, worked on OHS for positioning at the bottom of the squat. then.... 45# Bar. 65# X numerous attempts. [I]Got a couple of good power snatches, but no depth to my squat. One or two decent squat snatches, but the rest were pretty awful.[/I] [I][B] WOD: 5 Rounds for Time of: [/B][/I]10 KTEs 15 Kb Swings (1.5 pood) 20 Box Jumps (24" for guys). [B]TIME: 13:34 [/B][I]Felt like crap and my heart just wasn't in it today. Glad I had others spurring me on. Had to sub step-ups for box jumps . . no leg power.[/I] |
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I'm in a unique situation, I have to eat more! Failed to PR my CF Total yesterday. Maybe I've gotten spoiled as the last year and a half I've seen steady gains. Could be I'm at a plateau. Could be going strict Paleo means I need to up the volume some. I think I need to eat more.
Thursday, CF Total Squat 255lb (265 last, -10) Press 125lb (140 last, -15) Deadlift 345 (335 last, +10) Pr'd the DL by 10lbs, I'll take it. |
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Tabata Bike
Tabata Single Unders 5 Rounds (all 65 lbs.) 6 power clean 6 press 6 back squat 6 power snatch 6 dead lift 1 minute rest between rounds To the track tomorrow rain or shine. Ted Zink 56 |
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So anyway, Glenn and I are doing the WOD this morning. As we are on the return leg of one of the 200 m runs, we see a car driven by a woman, and a guy gets out of it and goes to the porn shop which is down the block (not to be confused with the strip club around the corner). Glenn cracks wise: “Honey, will you take me to work at the porn shop?” Totally cracks me up, and basically gives us something to laugh about the rest of the WOD. :rofl:
Thanks Glenn, that made my morning! The Claw |
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5-28-10
WU: C2 1600m/bar OHS/ring rows/OH step ups/pullups/20# WB shots/reverse hypers/pass throughs/scapula pushups/scapula ring rows/ OHS 45#x10x3 65#x1075#x5/85#x5 95#x2 105#x2 110#x2 115#x2 120#x2 125#x2 [B][COLOR="Green"]PR![/COLOR][/B] This got weird quick. I felt exceptionally strong today and found that the first rep was the hardest...the second rep the easiest, which is why I ended up doing 2RMs. My previous 1RM was 105#. I felt I could have gone higher but had a massage appointment I couldn't miss. |
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[quote=Jeff Kilinski;789833]I'm in a unique situation, I have to eat more! Failed to PR my CF Total yesterday. Maybe I've gotten spoiled as the last year and a half I've seen steady gains. Could be I'm at a plateau. Could be going strict Paleo means I need to up the volume some. I think I need to eat more.
Thursday, CF Total Squat 255lb (265 last, -10) Press 125lb (140 last, -15) Deadlift 345 (335 last, +10) Pr'd the DL by 10lbs, I'll take it.[/quote] [B]Jeff,[/B] props on the DL PR! Nice CFT anyway! Ours is coming up at our box, so hope I improve. How do you manage to eat more? I am not getting enough, yet I feel like a blimp when I try to eat what I should.... [quote=Jim Cordes;789970]So anyway, Glenn and I are doing the WOD this morning. As we are on the return leg of one of the 200 m runs, we see a car driven by a woman, and a guy gets out of it and goes to the porn shop which is down the block (not to be confused with the strip club around the corner). Glenn cracks wise: “Honey, will you take me to work at the porn shop?” Totally cracks me up, and basically gives us something to laugh about the rest of the WOD. :rofl: Thanks Glenn, that made my morning! The Claw[/quote] [B]Jim, [/B]isn't it great when something like hits you during a WOD....sometimes you get to laughing so hard it messes you up too! [quote=John Scott Rezendes;790054]5-28-10 WU: C2 1600m/bar OHS/ring rows/OH step ups/pullups/20# WB shots/reverse hypers/pass throughs/scapula pushups/scapula ring rows/ OHS 45#x10x3 65#x1075#x5/85#x5 95#x2 105#x2 110#x2 115#x2 120#x2 125#x2 [B][COLOR=Green]PR![/COLOR][/B] This got weird quick. I felt exceptionally strong today and found that the first rep was the hardest...the second rep the easiest, which is why I ended up doing 2RMs. My previous 1RM was 105#. I felt I could have gone higher but had a massage appointment I couldn't miss.[/quote] [B]John Scott, [/B]Nice PR! |
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Nice job on the OHS [B]Jim[/B]
[B]Jeff[/B], I wouldn't worry about PR'ing CFT, your numbers are solid. I think there are some days things just don't click for us. If you are not hungry you probably don't need to eat more. I have been tracking the Masters, will be glad when this weekends over. I noticed Canada is doing the 3 WODs, one each day (Fri,Sat, Sun). You would think HQ would require all the regionals to follow the same scheduling. I would be bummed to get knocked out by some one who had an extra day rest advantage. 5-28-10 Press 3-3-3-3-3 [B]115, 135, 140, 145, 150(2)[/B] rest 5 min, then: For time: 10 turkish get ups (5/side),35 lbs (tried but can't get 53lbs with good form) 20 kb swings, 53 lbs run 400 m (hard, push it here) rest 1:30, then repeat for a total lf 4 cycles [B]5:17, 5:19, 5:19, 5:13[/B] |
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Using the feedback I got at the cert. from the trainers, I am going to re-base some of the exercises using dumbbells. I found out last week that jumping from barbell to dumbell expecting to hit the same weights is not close too reasonable.:shrug: Have one arm that I broke some 12 years ago. Required 3 surgeries, bone graph from hip, plates and screws, and it was set off center. I wrenched it w. a 65 lb db in a thruster and it is just starting to feel good. This makes pull ups on a straight bar tough on my right elbow if I do too many reps. Doing pull ups in close grip w. parallel hands if much safer. The trainers at the cert noted the shoulder inflexibility and suggested the dumbbells.
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments Adapted the thrusters to 35 lb dummbells and did the pull ups w. parallel grip. Finished in 4:30. Sorry for the long post. I'm not whining. Just starting over in some respects. |
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Ok, so I wanted to introduce myself to you all over here since I will be a member of "over 50" group as of Monday!! I am planning what I will do for my "birthday WOD". I am on my boat this weekend, so I am limited as to what I can use. I have my abmat, med ball, KB, and jumprope.. I am plannning:
"Boat filthy fifty" 50 of each: tuck jumps squats holding 36# KB KB swings lunge russian twists (w/14# medicine ball) SDLHP to press with 36# KB abmat situps burpees double unders I am wondering if anyone has anything that they would change... I think it looks brutal enough, but I am planning to do it on my 50th on Monday in the parking lot of my boat yard overlooking the beautiful Mystic River in CT!! Anyone who is anywhere nearby is welcome to join me for a birthday WOD and cheer!! (so far my 'friends' are all willing to come for the "cheer" part, but no one wants to do this WOD with me!).. do you blame them!? Anyway.. I wanted to "drop in" and say "hi" to y'all over here ..... |
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[B]Pat,[/B]
Looks like some sound reasoning behind your use of dumbbells. Don't the Dbs stress more core stability also? Smokin' fast Fran time! BTW.....Never thought you were whining! :D |
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[B]Marianne,[/B]
Welcome aboard! Great to see you posting here. Sorry CT is so far away - - I'd be there in a heartbeat. And yes, your B-day WOD looks brutal enough. If anyone was crazy enough to try "Nutts" yesterday (even scaled), then I think I can try yours...... Cheers! |
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Stephen, thanks for the feedback. BTW, I never tried an L-sit before the workout the other day. Your avatar is great. L-sit is so much harder with the arms apart as in the avatar. Great move---all I assume while you are waiting to go into a movie?
Marianne, welcome aboard. Glad you made it to 50. And in such great shape! I have many great memories of claming in LI Sound. Happy Holiday to all our vets and current military. Hoo-yah!! |
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[B]Pat,
[/B]Thanks about my avatar. Actually, my daughter and I were of all places, waiting to get a cup of coffee inside the Blue Ribbon Bakery at Disneyland! And....I have to agree... [SIZE=3][I][B]Happy Holiday to all our vets and current military. Hoo-yah!! [/B][/I][/SIZE] |
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today, the Crossfit Club did rock climbing. This was a first for me. Yahoo!
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Thats a cool avatar Pat
welcome Marianne and Happy B Day took a few days off after poor form on my overhead work caused some back issue, but stretching seems to help team WOD today 4 four man teams 100 pullups 90 KB squat clean thrusters @ 35# each arm 80 35# KB swings 70 O/H squats @ 75# 80 KB swings @ 35# 90 KB squat clean thrusters @ 35# each arm 100 pullups doing some great work Claw keep it up Terry I don't think anyone is gonna knock you from the six hole all the way out past 15, aint gonna happen Bro, You just get ready for the bid show, and hopefully next year I can meet you and shake your hand at the Masters final:notworth: m/55/178 CrossFitChesterton |
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[I][B] Info from the South East Qualifiers...
[/B][/I]Christin Street is in 11th place out of 41 Female Masters with the conclusion of the Masters Events yesterday from the South East Qualifiers. Results from the Canada Quals are still pending. She managed to pull off this amazing performance while dealing with a nasty case of plantar fascitis (SP?), and finished 3rd in the C2B "Cindy" event yesterday. Way to ROCK IT, Christin! |
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5/29 WOD
Murph. 48:57 as Rx'd (no weight vest). Couldn't be happier with my performance. My goal was to get on the white board, which I figured would take 55 to 57 minutes. Secret "please God I have to beat this" goal was one hour. I figured if I aimed for 10 minutes per split, I'd be in the vicinity of a good time; I knew I could do the runs and the pull-ups within 10 minutes, but the rest were unknown. First mile done in a little over 8 minutes, very relaxing. Pull-ups OK. Started with 15, then 10, then quickly devolved to 2-4 between rests. Ripped open a callous at #83. Yuck. Push-ups devolved to 2-3 between rests at about 100. They were the worst part of this WOD. At about squat 100, I started going slow (lock knees, quick breath at top) and found I could go for 40 or more between breaks. At squat 200 I tried another good rhythm: 10 slow (quick breath at top of each), then 10 quick, then rest at 30 or 40. Final mile not too bad. Thanks to Hogans for running the first lap of the last mile with me, and thanks Zach, Migs, (someone else?-I was a little dazed ) for running the last lap. Worked on POSE in second mile, and it seemed to click in for me. Glad to have this behind me. I'm on the white board! The Claw |
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Great job on Murph, Jim!
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Thanks Stephen. And now that you identified your picture as coming from Disneyland, I see it! Time to go to Disneyland again and get a little Goofy!
The Claw |
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WU back extensions situps (GHD) knees to elbow, pullups, air squat, pushups
Power clean Ring pullup 5 @ 115# 5 @ 135# 5 @ 155# 3 @ 165# 3 @ 165# 3 @ 175# WOD 700m run 5 20# wallball 10 pushup 600m run 10 wallball 20 pushup 300m run 15 wallball 30 pushup 200m run 20 wallball 40 pushup 17:50 m/55/178 CrossFitChesterton |
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05.28-29.10: REST
10 hour drive to Wisconsin Friday coming off second 80 hour week in a row, slept all day Saturday 05.30.10: 3 mile run w/30 lb weight vest 05.31.10: REST (drove home from Wisconsin. Business meeting in Chicago tomorrow, no workout. It's OK, I need a little break anyway. Back at it Wed.) |
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[I][B]100530 SUNDAY
[/B][/I]Finally felt better last night..... [B]Row 30:00 Distance: 6500m[/B][I] Tried to maintain about a 2:20 / 500m pace. Kicked it up the last 250m to about a 1:50 pace. [B]100531 MONDAY WOD: 5K Run [/B][/I][B]Time: 29:34 [/B][I]This was my first EVER timed 5K run and the farthest I've run in years.....I wanted to beat 30:00.....guess I just made it......:run:[/I] |
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6/1 WOD
“Elizabeth” 21-15-9 Reps of: Squat Cleans (135#/95#) Ring Dips 13:46 @ 105#. This is as close as I've ever gotten to waking up at 5:20 am, then bagging the workout and going back to bed. My arms are still very sore from Murph on Saturday, thee days ago now. I could not straighten them in the warmup, so no pull-ups or K2E's for me, and my med ball cleans were with unstraightened arms. On Elizabeth I selected my Grace weight, and still had three or four missed reps. I also had problems getting full range of motion on the ring dips, so probably only a small fraction of my reps were totally legit. My goal was simply to finish, period; which I did. Some days you're the windshield, and some days you're the bug. Today was definitely a bug day for me. The Claw |
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May 29
4 rounds of 400 meters, 2 minutes rest in between rounds 2:02 1:58 1:56 1:54 Target is 1:45 by June 30. May 30 3 and half hours of fairly rigorous tennis May 31 1 hour of tennis Ted Zink, 56 |
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[quote=Jim Cordes;791054]
“Elizabeth” 21-15-9 Reps of: Squat Cleans (135#/95#) Ring Dips 13:46 @ 105#. [I][B]"Some days you're the windshield, and some days you're the bug. Today was definitely a bug day for me.[/B][/I]"[/quote] Jim, Nice work on "Elizabeth". Love your quote! Bug day for me today too! |
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