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[Jim Cordes]

9/25 WOD

"Fight Gone Bad!"

Three rounds of:
Push-press, 75 pounds (Reps)
Row (Calories)
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)

Total: 211.

Not a great score once again. Started with 31 push presses, which gassed me right out the gate. Wall balls were slow, but legit! Sumo deadlift high pulls were a surprising bottleneck. Great FGB5 event!

The Claw

[Terry Dickman]

Hey Deb, nice avatar. Summers gone in Jersey?..for some reason we are having a heat wave here...101 today, 99 tomorrow... go figure. I think the shoulder thing must have to do with age and crossfit, mine are always sore...seems like they feel better when I avoid overhead stuff, but thats hard to do with crossfit. Press and Push Press will help your jerk, but I think practice with quickness and technique would help more. I know I really need to work on that, check out this link, there is a video and article on the jerk. WFS http://olyathlete.com/

M.E. Supine Bench 3-3-3-1-1-1

205,215,225,235,245,265 went up easy, thought about 275 but will save that for another day

Rest 5:00

did this with the other trainers to help motivate Danny (my coach for the Games), he is competing next weekend at the The CrossFit/USA Weightlifting Open, same weight class as Matt Chan.

How Many Rounds can you complete in 10:00? (CF/USAW WOD)
6 Cleans @125 lbs
12 Pull-ups
24 Double Unders
4 rounds +3 I sucked at the DUs again

[Jim Cordes]

9/27 WOD

21–15–9
Squat Cleans (135#/95#)
Ring Push Ups
Weighted Sit Ups (25#/15#)

18:15 at 115# for the squat cleans. It is hard to overestimate how grueling squat cleans are! Ring push ups were easiest. I needed more weight than two 35# dumbbells to anchor my feet for the weighted sit ups, so thanks KJ and Augie for holding me down on rounds 2 and 3. (Yes, Augie finished and then had time to hold my ankles down in round 3.)

We ran two heats because of the shortage of ring dip stations, and we ran long. This WOD took longer than you would think by just looking at it on the whiteboard.

The Claw

[Larry Cook]

I hear you all on the shoulder thing. Once I get mine warmed up, they seem to be okay, but they are generally sore and creaky most of the time. For me, it's the kipping pull up that seems to bother them the most.

Deb, I think Terry makes a great comment on the jerk, and I really enjoy that Olyathlete site. Press will help, but probably not as much as push press. There are plenty of female Oly lifters that I can out-press, but that can bury me in the jerk. They are fast and fearless!!

Week 1, Cycle 5 Wendler 5-3-1 (my modified version)

I am replacing the back squat with front squat for at least a couple of cycles. I’ll still get some back squats in, but it won’t follow the 5-3-1 template.

Press (5, 5, 5+) – 100/120/135(5)

Front Squat (5, 5, 5+) – 120/140/155(5)

GHD Situps 3×10

Ring Push Ups 3×10

4x400m run (2:00 rest) – 2:02/2:11/2:16/2:02

I could have taken more that 5 on the last set of front squats, but I have not trained these in a while and I want to see how my legs react.

The 400m runs were done at CFC. That 400m out-and-back is a little long and a little hilly. For the moment, I am happy with those times, but they are nowhere near where I need them to be.

[Jim Cordes]

Originally Posted by Terry Dickman

I think the shoulder thing must have to do with age and crossfit, mine are always sore...seems like they feel better when I avoid overhead stuff, but thats hard to do with crossfit.

My problem isn't soreness, it's stiffness. It's just hard to get them to open up enough for a lot of movements. Our coaches have been working in movements from the Kelly Starrett mobility blog (http://mobilitywod.blogspot.com/) (WFS). Lots of good stuff in here!

The Claw

PS. We're wilting in Santa Barbara at 82 degrees!

[Tim Randall]

Good day folks,

Back from a mini vacation and low and behold FGB was posted for WOD!
8hrs each way sitting behind the wheel sure makes one stiff and sore!
I fell pretty hard on the dirt bike and have some sore ribs--Wah, wah wah!
Did get in 12miles on the MTB and that was fun!

FGB- Subbed weight to 65# to see how I compared to the last (first time) I attempted this great WOD!
“Fight Gone Bad!“

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Rnd#1: 29,21,24,18,12
Rnd#2: 20,17,22,14,12
Rnd#3: 14,17,18,11,13
Total Today: 262
Previous was: 274
Felt really weak and stiff not to mention gassed! the decrease in reps showed dramatic need to work on breathing and upper body strength!
DANG I LOVE THIS STUFF!

[John Jaeckel]

Hey All,

Start of hunting season here in Ohio, so I've been spending a lot of time in and around trees, and not so much gyms.

Still . . .

09.26.10

1/4 mile run
Stretch
6x120 stairs (up then down)
1/4 mile run

09.27.10

WARMUP
1/4 mile run
20 pushups
10 assisted Pullups
Stretch

STRENGTH
BP
5x185
5x205
5x225
Pullups
5x assisted
4xBW
5x assisted

CASHOUT
25 alternating single arm k-bell swings @ 45 lbs.

[Bill Hoogsteden]

Awesome FGB scores!

Claw - You are so right about the MWOD! The instructors are sneaking it into our warm ups & cool downs! Good Stuff!

WU:

500m row

2X10
PVC OHS
PVC Push press

2 30 pistols (Were these tough!!)

WOD:

21, 18, 15, 12, 9, 6, & 3 reps of

75# Sumo dead lift high pulls
75# Push jerks

19:56

Slow, but while I did the 1st 21 under 9 min I did the last 9 under 2min!)

[John Burch]

WU
stretch
walking lunge
2x20 GHD back extension
2x20 GHD situp
15 air squat

Back Squat
10@135
2@225
2@235X4
2@245X2

WOD 5 rounds
10 pullup
10 135# hang cleans
12:51

m/55/180 CrossFitChesterton

[Terry Dickman]

September 27th, 2010
“Grace”

For time:
30 clean and jerks 135#

did this with the 6pm class, fun 3:39 rx’d