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[Deb Weber]

Strong work JB.

So just a Q - you guys do your own strength programming? I know a lot of you are doing 5/3/1... (Our gym suggests general stuff.)
It never dawned on me I could pay someone to make one up for me! duh - I know a PL gym right next door! I just want to get my squat up and DL to 300.

Here's my 125# jerk. Still need to learn to jump under the bar.
I like the video thing - I can see all my mistakes! only prob is sometimes I dont know how to fix them (like pullup, i see i have no pushoff at the top somtimes - no idea how to fix.)

http://www.youtube.com/watch?v=c5sfqsC7gE4 wfs

Im doing business cards for these peeps - anyone know anything about this? Exercising around/changing your circadian rhythm?
http://www.lifewaves.com/ wfs
http://www.lifewaves.com/Your_Circadian_Rhythm.html wfs

[Terry Dickman]

Nice jerk Deb! I agree, I find the video very helpful, we us it in our gym when working with members, it also helps motivate you when your doing a work out by yourself, its like your being watched.

October 4th, 2010
M.E. Hang Power Snatch 3-3-3-1-1-1

95, 115, 125, 135, 140, 145

Rest 5:00

“Helen”
3 Rounds for Time:

400M Run
21 Swings (1.5 pood KB)
12 Pull ups

Time 10:17 PR, actually got 1st 2 rounds butterfly pull-ups unbroken, have been working on butterfly technique 3-4 days every week.

[Jim Cordes]

Nice jerk video Deb!

Awesome Helen time Terry!

10/5 WOD

15-12-9
Deadlift 275#/165#
Dumbbell Thrusters 35#/20#.
Followed by a 2min Cumulative L-Sit

8:35 @ 225# D/L, 35# dumbbell. Finished exact same time as Tyler who did WOD Rx'd. Like this one a lot! I loaded 245# on the bar at first, but realized that would be too heavy for all these reps. I tried to go low enough on thrusters and thought I did, but Baker disagreed. I just have to start using med ball as depth cue on all squat movements.

Didn't notice how long it took me to get two minutes of cumulative L-sits. I never had my legs fully extended, but had bent knees. My splits were something like 40 seconds, 20 seconds for a few reps, then 10 for rest of reps, then an additional 4 or 5 seconds to make up for any rounding errors.

The Claw

[John Jaeckel]

10.05.10:

Running Stretch

Pushups to failure (36)
Run 2.2 miles
24:15

[John Jaeckel]

Originally Posted by Deb Borbone

Strong work JB.

So just a Q - you guys do your own strength programming? I know a lot of you are doing 5/3/1... (Our gym suggests general stuff.)
It never dawned on me I could pay someone to make one up for me! duh - I know a PL gym right next door! I just want to get my squat up and DL to 300.

Here's my 125# jerk. Still need to learn to jump under the bar.
I like the video thing - I can see all my mistakes! only prob is sometimes I dont know how to fix them (like pullup, i see i have no pushoff at the top somtimes - no idea how to fix.)

http://www.youtube.com/watch?v=c5sfqsC7gE4 wfs

Im doing business cards for these peeps - anyone know anything about this? Exercising around/changing your circadian rhythm?
http://www.lifewaves.com/ wfs
http://www.lifewaves.com/Your_Circadian_Rhythm.html wfs

5/3/1 is the way to go. Work hard and you'll get there with it.

[Terry Dickman]

We have a team from our box that will be doing the NorCal Tough Mudder this weekend, most of the team is over 50! Check it Out.

WFS Tough Mudder Preview
http://www.youtube.com/watch?v=CAQG9BZhFX8

Our practice videos
wfs http://www.youtube.com/watch?v=p5-9KqHn_Q0
wfs http://vimeo.com/14838535

[Pat Quigley]

Deb, there is no substitute for good coaching. If you have access to powerlifters who are willing to do some teaching, it's worth it. As for the 5-3-1, you can download Wendler's essay and construct the program once you know your max's in the basic lifts: DL, OHP, BP, BS. The alternative is Rippotoe's Starting Strength. With the latter, you will be doing the basic lifts much more often. I chose the former as I will let my body decide how frequently I take each phase of the program. I integrated the Mobility WOD to help with the wear and tear of the heavier lifting. Barring that, I am ok taking a week off when I feel I need it.

[Terry Dickman]

Originally Posted by John Jaeckel

5/3/1 is the way to go. Work hard and you'll get there with it.

I haven't done the 5/3/1 but I hear good things about it as well, one of the guys in our gym followed it for 2 months and upped his shoulder press and jerk numbers. But he did say his lost some metcon capability, but I think its quicker and easier to get that back then strength.

Another option is MEBB I have been following it for a few weeks again and like it, I am just following Coach Rut's programming at (WFS) http://www.bootcampfitnesskc.com/the-fitness-conduit/
It's a 3 day a week program, I am throwing in an extra day of sprints or a light weight metcon in every week.

Pat's right about good coaching. My coach/fellow trainer competed in the CrossFit USAW weightlifting competition last weekend, he took 7th in the 94kg class. It was nice to hear Chad Vaughn critique his form and say he must have been taught well,...he taught himself for the most part, but he has been to many clinics and seminars too on Oly lifting, plus private coaching from Gregg Everet. So now I know I have access to a world class OLY coach

[Tim Randall]

Today I expected to do the 3rd round of the BS challenge and I got plenty of them (hey-hey)

WU
25-AS
20-leg swings each leg frt/back/side/side
20-PVC dislocates
10-AS reps 65lb

WOD:
For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Scaled to start with 95lb and increase 10lb each set cut reps 1/2
95x25-105/20-115/15/-135/10, 145/5 (all unbroken)
Time: 13:20---(rope climbs slowed me waaaay down as I had some trouble getting leg pinned!)
(counted the Second set of105lb as my 3rd round of the 20rep Squat challenge)
Cool down: stretches and 800m run

[Deb Weber]

Thanks all, for the thoughts on the strength. Have to follow through now and get a plan together.


10.05.2010-Tuesday

Warmup: Row 500, step & stretch et al.

WOD:
For time:
1000 meter row
45 burpees
45 med ball clean wall ball shots
1000 meter row
18:16 16# ball I couldve done this faster... lot of self doubt lately - need to focus mentally! My arms don't bother me on the wallballs, I think I need a 18 or 20# ball to make it really suck again. Or maybe a higher target!

Skill work: Pullups