Training catch up....

I have been focusin a lot on fixning issues I have with my hip/back. I have been doing a lot of stretching, foam rolling and really focusing on form and keeping core tight during lifts.
workouts I have done in the past couple weeks:

Front Squats
135x5
155x5
175x3
185x3

3 rounds of
10 Hang power cleans 135lbs, then 3 rounds of 'Cindy'
(so total of 30 HPC, and 9 rounds of cindy.)
time 11:25

Clean and Jerk
95x3
135x3
155x2
175x1 (failed the jerk)
Was really just focused on the basics, pulling myself under the bar. And then driving under for the split jerk as well.

10,9,8,7,6.....1 Sumo deadlift High pull 95lbs
1,2,3,4,....10 Thruster 95lbs.
run 400m
time 14:30

Overhead Squats (again just focused on good form and keeping core tight. Felt good)
95x5
115x5
135x5
then:

50-35-20
BW squats, push ups, double ubders, Knees to elbows.
16:01

5 rounds of
15 reps. 40lb dumbbell split cleans,
15 pull ups
14:30

I meant to do the WOD Erin, I did the pull up count wrong. It should have been 21 pull ups per round.


I feel i am back on track now, I am becoming more competitive again. I am reforming myself, my training, and my goals. I am enjoying this again....

Sunday

Its been a while....

I have been working out. I have also been busy with my daughter and getting ready to run a new CrossFit affiliate in Carol Stream, IL. I am very excited to work for this company, ATI physical therapy, and excited to make CrossFit a career. I have been training a handful of people in functional fitness, but I was not sure if I would all out again after I went 'Beyond the Box'.

My training: I had a good program going for myself for a while, I was doing a max effort on a daily basis of some sort. Whether it was a max height box jump or a max load of something i.e. O-lift, squat or press. For the past 2 months I have not had the time to focus on these max efforts. I have really seen a decrease in my strength and I am very dissapointed in myself. I have become the METCON junkie I do not want to be. Now I really enjoy the METCON and LOVE breaking a sweat, But I equally enjoy adding more weight to a lift because I can.
WOD that made me notice how weak I had become-
with 135LB barbell do 5 rounds of
10 deads,
8 Hang power cleans
6 Front squats
4 Push Jerks

My partner lapped me one whole round. I cannot remember the last time I felt this weak in or after a WOD. I am going to change this now.

I will post my goals soon after I see where I am at with completed/incomplete Goals for this past year.
One goal for sure next year is to fix my Hip and back issue that is pretty much the biggest reason I fail at heavier loads.

Wednesday

Max effort-

2 hands anyhow.

Had to put 2 different weights overhead using 2 different methods. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J a Kettlebell add the weights together and that gives you the sum of the lift.

1- 1st Snatched 55lb KB. 2nd C&J 35lb bell Sum= 90lbs
2- 1st TGU 70lb D-bell, 2nd C&J 55lb KB Sum (FAIL)
3- 1st Snatched 70lb D-bell, 2nd C&J 35lb KB Sum= 105lbs
4- 1st Snatched 70lb D-bell, 2nd C&J 40lb KB SUM 110lbs
5- 1st Snatched 70lb D-bell, 2nd C&J 55lb KB SUM 125lbs

This was tough but a lot of fun.

METCON

30 wall balls (18lb)
20 pull ups
30 KB Snatch 35lbs
20 Power cleans 95lbs
30 Lunges
500m row
30 Knees to Elbows
20 SDLHP 95lb
30 Sit ups (un-anchored)

Rules were that you could do the WOD in whatever order you wanted as long as you completed each exercise before moving onto the next.

13:39

Tuesday

METCON

21-15-9 of

Power snatch 115lbs
Box Jump 24"

9:25(PR)

I have done this one once before, and decided then it would be a benchmark WOD that i would incorporate into my programming. last time I finished in 10:11 so a 45 second PR.

Monday

METCON

4 rounds

50 double unders
25 push ups

and then run 800m for time.

Finished the 4 rounds in 8:48 I am guessing the 800 was done in a little over 3 minutes. I do not have a total time. Pretty tough WOD though. Still sore from it.

Friday

Shoulder press
4x95lb
3x115
2x125
1x135

Annie
50-40-30-20-10
Double unders
Sit ups

6:15

Not a PR. Missed double unders every round. Sit ups all unbroken

Thursday

Christine

3 rounds for time

500m row
12 BW deadlifts (185lb)
21 box jumps 24"

12:21

This was fun, really focused on good form with the deads. Feels good to be back in the saddle again.

Tuesday

5 rounds of

6 135lb Full squat clean and jerk
6 muscle ups.

28:15
Intensity was not there. Squats made it a lot harder.

I focused on re-learning the Clean and driving the hips. Re-learning because for the longest time my start position has had my hips to high. Now I have dropped the hips and feel stronger.

Monday

Snatch balance:

45x5
75x4
95x4
115x2(f) I failed both, but pulled a pretty nice full snatch on the third attempt. Still landed with weight a bit forward.

METCON

'Josh'

21 95 pound Overhead squat
42 pull ups
15 95 pound Overhead squat
30 pull ups
9 95 pound Overhead squat
18 pull ups

10:11 RX (PR)

Friday

METCON


3 rounds for time
Row 500m
10 Ketllebell C&J 1.5 pood, (right arm)
10 Ketllebell C&J 1.5 pood (left arm)
10 ring push ups

15:11

This was tough. I liked it though, and will do again. All C&J's were done with full swing, and jerks locked out overhead, with bell behind shoulder over back and heels, then swinging jerk into swing and cleaning again.
Needed more Ring push ups though. 10 was not enough.

Wednesday

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

25:24 rx (PR)

Normally the show stopper is the KTE's but i flew through them today, but as always the burpees are just awful. I do feel I could have pushed through the burpees a little faster. The DU's were tough to get moving but after the 12th DU i started moving better.

And thank you to all who have served.....

Monday

METCON:

original WOD was going to be from main site:

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

BUT because I was limited on time we did
Complete as many rounds in 10 minutes as you can of:
95 pound Power snatch, 6 reps
10 Push-ups

9 rounds plus 4 snathces.
All rounds unbroken except the ninth round. Did snatches 4, 6.

Friday

Deadllifts

I have avoided max effort deadlifts for a while now due to the constant injury. I Decided maybe I need to do a form check and change things up. I have always had great form with the dead and it was pretty much my staple. Now somewhere along the line, I lost my form I do not know if it was from Olympic lifting coaching I had received or from just a poor coach that told me to raise my hips up a bit.
I decided to do the deadlift slow and strong, meaning making sure EVERYTHING was firing and ON before I moved the bar. I felt really good with just about all of them and the one i felt bad on was a lighter weight and it was due to my hips being higher than I started with. I feel that i am going to have to re-train myself in such a crucial lift. often I have felt for all of us to go back to basics to refresh memories with lifts and to possibly fix any errors we may have developed through getting to comfortable or for compensating for an injury.

Here was the Shceme:
135x8
185x6
225x4
245x3
275x2
305x1 (post injury PR)
315x1 (F) Could not even move it.

Note pre injury PR was 365.

Thursday

Triple unders:
I nailed 2 this time. This is like learning Doubles all over again.

METCON

5 rounds of

6 Push jerks 135lb
9 box jumps 24"
12 Knees to elbows

10:05

This was a good one fast and explosive.

Wednesday

Snatch balance/Snatch

Warmed up with couple of snatch balances and did 1 snatch for every weight

45x3
75x3
95x3
115x3
125x3
145-F (I was able to pull the weight, everything felt good, just good not catch it overhead properly. next time.)

Tuesday

Simple fast METCON

21 40lb Dumbbell hang cleans
50 double unders
15 40lb Dumbbell hang cleans
50 double unders
9 40lb Dumbbell hang cleans
50 double unders

8:05

I liked this one, but a little on the easy side. I probably could have moved a little faster, but I am lacking motivation this week. Maybe I will find it before the week is up. I need to set a new PR in something.... maybe snatches tomorrow.

Monday

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

30:12

The first round took 3 minutes. The second I finished before the 12 minute mark, the third was jut awful. The last 30 pull ups were done in sets less than 5 and most were 1 & 2's. I am pretty sore today from it. Looking back I have never done a WOD with that many Pull ups 150 total.

Friday

Randy

75 power snatches 75lbs

5:11 (PR)

I had everything going against me on this one.... I am very happy with my performance. All reps were good form

Thursday

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments

6 rounds

The last time I did this one I was stumped on the MU's I just could not pull them off. This time they were not a problem and only had one miss. The HSPU's were the show stopper. NOTE: I also used a 1.5 pood kettlebell and did 10 swings instead. I do not like at all swinging a dumbbell, I really think the kettlebell is the answer and there is really no substitution. Also the difference in weight being swung comes out to 10 reps to equate.

Wednesday

METCON

3 Rounds AQAP

10 1.5 pood Kettlebell snatches (5 per arm)
20 18lb Med ball cleans
30 GHD sit ups. (touching floor behind head to touching foothold)

11:41

This was a good fast one. I was going to do 5 rounds but I have not done GHD's in quite a while so I did not want to torch my internal organs. This was good one nonetheless.

Monday

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post time to comments.

We used a rope hanging from an 8' pull up bar, so we doubled the ascents for each round. We started sitting on the ground and then climbed to chin over the bar. This sucked... the last time I did this WOD i believe I completed it in 19 minutes and some change. This time the first round took 15+ minutes.... I unfortunately ran out of time to complete the WOD. With only 6 minutes to complete the WOD before I had to start training clients I ended the WOD with 16 thrusters which was a max effort.

Thursday

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

9 rounds RX

I am very happy with my performance. I felt a lot stronger in the HSPU's than normal. I am also able to crank through the one legged squats a lot faster than previously. I may have been able to crank through another round but the HSPU were the limiting factor of my speed. Also I have been complaining about losing my ability to do a mass amount of Pull ups quickly, I was able to do all the rounds except the first and the last unbroken.

I only have one more CF WOD to complete RXed and then another goal for the year is completed.

Tuesday

Power cleans and Split jerk....
95x5
135x4
155x3
185x1 (failed on the Split Jerk)
185x1
205x1(f)

5 rounds for time

400m run
6 C&J 135lb.

17:43rx

This was not easy due to the fact I have been feeling lately like I have no gas in the tank. I almost feel like i had more energy when i was training a little harder a couple weeks ago. Now this week I feel a bit more gassed. We shall see how the rest of the week goes.....

Monday

10 minutes of Double unders....

I could not finish this one due to time. but I was happy with results...

314 DU's in 7 minutes. Eric my workout partner managed to do 523 in 10 minutes.

I was at the zoo all day with my daughter and made it to the gym in time to do this WOD only before I had to work.

Thursday

AMAP in 20 minutes

5 L-pull ups
10 35lb dumbbell squat snatch (5 right 5 left any order)
15 double unders

8 rounds + 5,10, and 3 double unders.

I think I could have done 10 rounds, I missed a lot of DU's in the first 2 rounds and the last round, But excuses dont make the workout complete. So anyhow, I have been wanting to do a AMRAP for some time, then seeing it on Pat's blog inspired me to do this. I had already done Du's this week, but just could not think of anything else to do for the 15 rep to tip this in. I really liked this one and will do it again in the future.

Wednesday

METCON

Light and Fast Linda:

400m run
21 185lb Deadlift, 135lb bench press, 95lb power clean,
400m run
15 185lb Deadlift, 135lb bench press, 95lb power clean,
400m run
9 185lb Deadlift, 135lb bench press, 95lb power clean,

15:24

I made this one up about 3 years ago, and it took me around 20+ minutes. I moved well with this one, and found out 2 things. I am weak with the bench press, and my deadlift form needs some work. Which I find disturbing because I used to have the Deadlift so spot on, and now I can feel it deteriorating. I will do some more deads in a few days probably light weight again but need to focus on form.

I have not done any max effort lifts or movements this week. I have also dialed the WOD's back a little bit to lighter weights and more reps. I do feel better and a bit more rested. I did th HQ WOD's last week and liked how I felt. Also they almost seemed easier then what i had been doing which tells me that i am getting 'better' and that I must be doing something right with my programming. Either way CrossFit.com and Coach Greg Glassman is responsible for everything with my fitness. Thank you.

Tuesday

METCON

1 round for time:

30 Squat cleans 95lbs
30 pull ups
30 Push Press 95lbs
30 box jumps 24"
30 Sumo Deadlift high pull

13-14 minutes....

I actually forget my time for this one, it was around 13-14 minutes. Every night within 30 minutes before I go to bed I have a 2-4 block zone snack. But the night before this WOD (Monday) I ate a really good double chocolate brownie the size of my hand. I put peanut butter all over it and washed it down with a glass of whole milk with vanilla protein mixed in. It was delicious!! All day yesterday I paid for that brownie and my workout suffered as well. I felt like I drank a bottle of liquor the night before. I did not have the normal hungry feeling I have before every meal at all yesterday, and felt full and sluggish all day. It was awful, the brownie was good and I want to say it was worth it... but when trying to move such a light weight for a squat clean tires you out after 6 reps it was not worth it. I will think twice next time I just cheat in the middle of the week like that. On a weekend night I tend to drift from being so strict or a holiday i will cheat as well. But that is a matter of enjoying or celebrating the occasion. The payout for eating like that is not worth it otherwise.

Monday

METCON

75 double unders
75 Kettlebell snatches 1 pood.
75 burpees
75 double unders

14:15

Just wanted a good metcon to lay me out on the floor. And burpees and DU's will do it every time. I would have had a faster time, but the first 75 DU's I had a lot of misses.

Wednesday

30 Muscle-ups for time

9:57 (PR)

Tuesday

METCON

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Back extensions
Sit Ups

11:24

I did the first 21 power cleans with 2 breaks. The entire est of the WOD was completed unbroken. Not a bad one, Although I did do the sit ups last and they were supposed to be second. That may have been a factor, not sure.

Then I played with the jump rope, and managed to pull off 3 triple unders!!! They were not consecutive, but I nailed it. Now I need to focus on consistency and then TU's consecutively.

Monday

I did not have much time, and I have decided to stick to the Main CrossFit WOD this week. Or at least this cycle.

I had to alter the first WOD:
Original:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

My ability to do pistols is very limited, although I believ i can do this one with weight as RX I did not have nor did i want to spend a huge amount of time doing this, therefore losing the 'intensity' aspect.
So the MOD is

Run 800m
30 One legged squats (alternating)
25 sit ups
24 One legged squats (alternating)
25 sit ups
18 One legged squats (alternating)
25 sit ups
Run 800m

time 16:44

I probably could have finished a little faster. My mod version of this WOD was not very difficult. I am going to add Pistols as noted above into my strength or Max Effort workouts.

Friday

5 rounds
5 275lb deadlifts
10 burpees

I do not remember my time, Thats ok, I actually had to scale down in the middle of the WOD to 225, due to my right hip failing me. I blame this on my lack of doing deadlifts for quite a while now. I am in a bit of a rut, and am going to focus on some of the HQ .com WOD this coming week, before I take a much needed week long break.

Thursday

Skill work day:

Max Effort

Turkish get ups (With a barbell)
45x1
65x1
95x1 (Fail on my left arm which is my better side for this lift.)
100x1(F)
100x1 (PR!)

I finally completed a goal that I have been chasing for quite sometime now the 100lb TGU. I am pretty stoked right now, I felt pretty good doing these and look forward to moving small or better yet 'fit' women overhead now.

Max Effort

Pull ups 1 round
31

Not a PR but something I need to do more of because I do feel a decline in my performance with them. Next week i a going to to do mainly HQ WOD's.

Then focused on the triple under, I am so close.... if I could just jump a tad higher or float a 1/2 second longer I know I would nail it.

Wednesday

ME:
Snatch Pulls
95x5
135x5
155x3
155x3

METCON

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (Power Cleans)
Ring dips

8:11

I always do this WOD with the full squat clean but wanted to change the intensity by doing power cleans. Al in all I could have moved faster, I felt better midway through the WOD but really I have decided I need to go fishing....

Tuesday

ME:

Front Squat:
135x5
185x3
185x2
205x1
215x1(F)

Nancy

5 rounds for time:
400m run
15 Overhead squats 95lbs

24:25rx

the OHS was so difficult for me today that I did not start feeling it until the 4th round. There was an issue with my hip, it was pulling me to my right side. I just could not lock this one in. I need a vacation. Literally....

Monday

Max Effort:
row 500m AQAP
1:36

What a smoker.....

Then practiced C&J W/ 1.5 pood Kettlebell, focusing on swing through and then jerking under weight so the bell would land center of mass behind my forearm.

METCON

50-40-30-20-10

Double unders
1 pood kettlebell swings.

10:39

This was just awful.

Thursday

Shoulder press
95x5
115x3
125x1
130x1
135x1 (PR)
140x1 (F)

I finally broke through the barrier keeping me below the 130lb mark. I attribute it to just doing more shoulder work. From split jerks to 1 arm dumbbell presses.

METCON

Angie

100 pullups
100 push ups
100 sit ups
100 squats

19:03

I was 2 minutes below a PR. The pull ups were hard and i was slower than normal at them. The push ups probably took me the longest. Something I have done this week really affected the push ups. I took more than 5 minutes to do them.

Wednesday

I warmed up doing gymnastic movements. Bar muscle ups, (trying to get them consecutively) handstand holds. GHD situps, and hip & back extensions.

METCON

21-15-9

115lb Power Snatch
24" box jump

10:19

I REALLY liked this WOD. The weight was manageable but heavy enough to force rest and forced to break the rounds up. The box jumps tipped it in. I thought about Knee's to elbows instead of the box jumps. I think this was the better choice.
I believe this will be a new benchmark WOD for me.

Tuesday

200 double unders for time:
3:40

Went on a long rune 30:02, I have not mapped out the run yet I am guessing 3.75. Decent run, a few hills, felt good to run with someone again.

Monday

3 rounds for time
using 135lb barbell do the following

15 deadlifs, 12 Hang power cleans, 9 front squats, 6 push jerks,

note: the original WOD was 5 rounds, due to time and honestly motivation we dialed it back to 3 rounds.

16:30rx effort was on the PatM scale of 1-5, probably a 3.

Friday

Snatch Balance

45x5
95x5
115x3
125x3
135x2

I really just focused on landing solid under the bar, and a little trick I picked up was to try and pull the bar apart with my grip. It seemd to help me lock out under the bar a bit more.

I then attempted Isabel Rx. I attempted several 135lb snatches (power and squat) and failed many and did a total of 10 good ones. I will attempt this WOD again in a few weeks.
This is one of my goals for the year, is to complete ALL CF WOD's as RX, Isabel is the only one I have not been able to do.

Thursday

Triple under

I have been trying to get a Triple under with the jump rope. I am almost there, and I have the technique down. The trick is to slow down on the double unders, which is difficult in itself, and then blast out the triple. Anyhow, another minor goal.

Bench press

135x5
185x4
205x2
215x1
225x1(f)

I stopped at 225, was not really motivated to continue w/ the bench press.

METCON

50-35-20

Box jumps 20"
push ups
knees to elbows

16:54

Felt good moving the body and giving myself a rest from moving a load. I did not know what to expect with this one but the KTE's really affected the box jumps and vice versa.

Wednesday

Muscle snatch

45x5
65x5
95x4
95x3
115x2 (F)
115x1 (F) had too much of a press out to count it.

METCON

3 rounds of
600m run
7 per arm 1.5 pood Kettlebell snatch.
and 12-9-6 of the Big tire flips.

14:40

what a gasser, this WOD really demanded a lot of power. I fell apart on the runs. Running used to be my active rest. Now I am trying so hard to keep it together while I am running that I cannot 'rest' at all.

Tuesday

Again I did some handstands and HSPU. That is really the only skill I worked on.

METCON

5 rounds of
7 135lb thrusters
7 burpees

12:45rx

I had absolutely no gas in the tank for this one. I really felt the squats from the day prior, and really no gas at all.

Monday

I did some minor gymnastics skill work. Handstand push ups, and handstand holds. I want to be able to 'pop' into a handstand at anytime anywhere and hold it free from the wall.

METCON

Nasty Girls'

3 rounds fro time:
50 Squats
7 muscle ups
10 Hang power cleans 135lbs.

12:20rx (PR)

Friday

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

5:59rx

what a great WOD to do when you are short on time.

I a little behind on the blog.... Will maintain regular updates from now on.

Friday

Ran a 5k,

22:11

This is a recent PR for me. I have ran faster than this in the past but that was about 5 years ago and I was running all the time. My fastest time for this particular course was around 19:30. I do not see myself running that fast in the near future, but anything is possible.
I realised something during this run, I really had to focus on the POSE technique. I have not focused on POSE recently because I had had the mentality that it was like riding a bike; you just always know how. Anyhow after explaining to a freind how to do the technique they later called me and said how much he had to focus on pulling his feet. I thought about this whilst running and low and behold, I ran faster. Now instead of comparing the POSE to riding a bike i am comparing it to Olympic lifts. You should always be thinking about technique if you want a good performance.

Health Care Reform- OBAMACARE

I normally do not post political ideas or opinions on here but I felt that this Health care reform is relevant to 'us' in the fitness community for obvious reasons.

If the Government socializes health care and makes it available to everyone I think the following would have to take place as well so the reform would have any chance at all of being successful. Note: I am only talking about the health care system and not going to get into how this will effect the insurance companies which is 1/5 of our economy or how it will effect the deficit or any job loss or anything else outside of us just being healthy as a nation.

Note: this is written on a whim with some thought but it is a rough draft and the thoughts are radical and I personally disagree completely with a government take over of the health care system. I also disagree with most of the governments involvement in our lives. I would take up arms if all of below was put into place.

1. All and anyone in the medical field will receive FREE schooling. Anyone who owes on current and passed loans in the med field will be forgiven. In order for the 'good' medical schools to survive all living med students will have to include the school(s) they received education from into their Will, so upon death 10% of their estate (not 10% to each it would be divided accordingly.) Would go to the school.

2. All 'Sin' products must be banned. Tobacco of all kinds. Alcohol of all kinds.
Both have been proven to cause either cancer (tobacco), and cirrhosis of the liver (alcohol).

3. Food- Will need to be regulated. Sugar banned, or on ration. All sugary substances banned i.e. cookies, cake, etc... it has been proven that sugary substances can lead to overeating and obesity.
a. Education- it must be taught to the population food alternatives and better eating habits.

4. Fitness- All must undertake some level of fitness minimum 3x a week. Whether it be a 1 mile walk around the neighborhood or an actual workout.
a, there will also be fitness standards that must be met. i.e a Physical Fitness test. also measurement of body fat and height and weight standards.

5. anyone else have anymore ideas? I will add them in as you post them in comments.

Thursday

C&J

warmed up with 95lb, working on the 3 pulls.
135x3
155x2
175x1
185x1
185x1
195x1 completed clean(PR) jerk-(F)

I failed the jerk on the 195. The clean was not pretty, I think I received it a little forward. The squat out of the bottom was tough but I did it. The jerk just did not happen, I did not engage the hips the way I sould have. I definitely need some work with the hip drive and jerk as I also experienced this with the Kettlebell.

METCON:

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

12:16rx

Not a PR but a definite smoker. I felt something not quite right with my breathing with the first 21 ring dips, as if my diet was off which I am not sure how. I eat fairly clean but my midday snack was a protein bar and that may have had an effect. I only eat the 'bars' out of convenience not preference. Natural foods is much better. My normal midday snack consists of a 1oz cheese stick 1/2 cup red seedless grapes and some nuts. Usually 3 blocks of fat, and 1 block of P, & CHO.

Wednesday....

First day back in the gym since last week. I have been busy with my daughter, and I have been moving since Monday and have not had a chance to make it to the gym. Warmed up with the kettlebell focusing on really driving the hips in the swing and then doing the high pull before the clean and snatch. Trying to get the timing down for the clean. The clean is much easier to do with heavier weight. The hard part is the jerk. I was surprised at the difficulty to perform this correctly. I only did a few jerks, so I am not able to analyze it right now, but I look forward to practicing it.

METCON:


Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

We ran............. holy suckfest...... 21:24

Thursday

Weighted pull ups
35X4
45X3
55x3
65x2
70x1
80x1 (F....Close but about a chins hair from over the bar)

1 arm Deadlifts
95x5
135x3
155x2

METCON:

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

The total was 331. I crushed the situps, first round was 82 reps. The double unders were fair. I need to find that rope that fits me like a glove. I blame the rope....

Wednesday

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

9 rounds +5 thrusters.

A definite favorite.

Tuesday

Snatch,

95x5
115x3
125x4- I landed the first one, missed 2 then nailed the 4th.
135x2- nailed both, moving well.
155x4 (F)

I pulled the 155 as high as needed, at first it was fear of getting under the load. The last 2 attempts I was able to get under I just kept receiving it to far forward while overhead. I feel confident, although slow progress, I feel I will eventually do my Body weight. Now just have to find a way to lose 30-40 lbs by the end of the year.... Ha!

Friday

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments

17 rounds + 14. My hands and fingers were RAW. Definitely played a part in not matching my last PR of 19 rounds.

Then Eric and I did max height box jumps. Eric completed a 42" jump. I finished at 44".

Thursday

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

I scaled the deadlifts to 225, I should have done 270 but I did not want to push it with my recent back problems. I did this one with Eric, and we shared the 3 bars, and the pain with it. The bench press was the show stopper. We timed it but time was not really important as we focused more on form.
Cleans were spot on.

Wednesday

Snatch pulls

focusing on the deadlift shrug and hip drive to pull the bar to the scarecrow position. (2nd pull)

95x5
115x5
135x3
135x3
155x3
175x3

METCON 'Five round Fran'

5 rounds for time:

9 thrusters 95lbs
9 pull ups

5:10 rx

Tuesday

Overhead Squat (OHS)

45x10
95x10
115x5
135x3
155x2
175x1(F)
175x1(F)

Definitely feel alot stronger with this lift than last time I did them in December. I have a goal of doing body weight, I came real close with the 175, it was a big jump from 155, but I felt strong. I had no problem with the weight lowering to the deep squat as where I would receive it during a full snatch but something in my right leg, hip, turned off and I dropped the load both times. next time.....

METCON:
'Nancy'

5 rounds for time
400 meter run
Overhead squat 95 lbs x 15

21:19rx

Should not have done this one with the load right before. I feel it really affected time.

Monday

'Annie'

Double unders and sit ups,

50-40-30-20 and 10 rep rounds; for time

7:24

I have not posted in a a week. I have been working out, just have not been very focused on working out. I have also noticed that since I have been doing a lot of my own programming I have been repeating a lot of movements and not working on some much needed areas. I did do Nate last week I saw some improvement there. I also attempted a 100lb TGU and would have completed it but I have this problem with my big toe from 2 months ago (maybe slightly broken or cracked) that has prevented me from coming back down in the lunge.
Now I need to re-program my WOD's I think I am going to hover more around the main www.crossfit.com website and continue to do my programming.


Enjoy this video:

Monday '300'

25 pull ups
50 135lb deadlifts
50 push ups
50 24" box jumps
50 knees to elbows
50 1 pood kettlebell snatches
25 pull ups

14:51

Friday

Back Squats
135x10
185x6
225x5

METCON

4 rounds of
10 reps of 30lb d-bell squat snatch right arm
10 sit ups
10 reps of 30lb d-bell squat snatch left arm
10 sit ups

time 10:52

Thursday METCOn

4 rounds of

7 Thrusters 115lb
7 Chest 2 bar pull ups
7 24" box jumps
7 SDLHP 115lb

10:52

I was going to do 5 rounds but did not have enough time. 4 rounds was a nice smoker though, the weight was manageable and the WOD was fast paced. I would have to say the hard part was the chest 2 bar PU's I just cant do many consecutively.

Wednesday

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

19:29rx

effort on Pats scale of 1-5 probably a 3.5
First round was completed in about 5:51 and I paced myself too much on the burpees. And the hard part on this one was definitely the row.

Tuesday

Power Snatch

95x3
115x3
125x2
135x1
135x1

METCON

3 rounds for time
50 double unders
15 power snatches 95lb
15 pull ups

12:24

This is a homemade WOD that I did about 2-3 months ago and my time then was around 16 minutes.

Monday

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Report load to comments.

125lbs. (unbroken)

rests were 4-5 minutes between rounds.



I did this one about a year ago for the first time. Then I used 115lbs, but completed all three rounds unbroken and did not change weight.
Today I did Gwen again with 125. I wanted to use 135, I just did not have the confidence to attempt it. 125 was tough. I think I could have done 135 but with a high probability of a foul.

Wednesday Deads

5 rounds of:
400m run
15 225lb deadlift

16:40

Did first 3 rounds of deads unbroken then round 4 I fell apart and did 3 sets. Round 5 I pulled it together and managed to do it in 2 sets 10-and then 5.

Tuesday C&J's

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed

I did 7 rounds plus 4 on the next minute.... definitely still recovering from my fishing trip. Feeling good.

Monday "Cindy"

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

18 rounds +5 pull ups. (PR 22 rounds plus 4 pull ups.)

Except a 5k I did last Thursday (BTW 24:16) I have not worked out since the prior Saturday. I have been on a mediocre to poor diet, alcohol and high glycemic index carbs for 10 tens or so. I attribute to my effort, or lack their of, to my performance on 'Cindy'.

Medal of Honor recipient.

Here is the link

White House confirms Medal of Honor

By Gina Cavallaro - Staff writer
Posted : Saturday Jul 25, 2009 8:27:28 EDT

Sgt. 1st Class Jared Monti, a fire support specialist who was killed June 21, 2006, in Afghanistan, will receive the Medal of Honor for his actions in combat.

The announcement was made by the White House in a news release Friday morning. The award will be presented to Monti’s parents in a Sept. 17 ceremony at the White House.

The soldier’s father, Paul Monti, told Army Times on Thursday that President Obama had called him Tuesday evening at his home in Raynham, Mass.

“The talk was very short and to the point. He said ‘Hello, how are you?’ and I said ‘Fine, Mr. President,’ and then he told me the Secretary of the Army and the Secretary of Defense have approved Jared for the Medal of Honor,” said Paul Monti, a retired teacher. “He said he was proud of Jared.”

Sgt. 1st Class Monti, 30, was assigned to 3rd Squadron, 71st Cavalry, 3rd Brigade Combat Team, 10th Mountain Division, when he was killed.

He will become the sixth service member to receive the Medal of Honor during operations in Iraq and Afghanistan and the first soldier to receive the nation’s highest award for valor in Afghanistan. Navy Lt. Michael Murphy is the only other service member to have received the award for actions in Afghanistan.

All of the awards have been given posthumously.

The announcement of the award and the call from the president, Paul Monti said, is “bittersweet” after the loss of his son.

“I’m reliving all of this all over again. I’d much rather have him than any medal,” Monti said.

Sgt. 1st Class Monti was single and had aspired to be a teacher, like his father.

He told his father he didn’t want to marry until his commitment to the Army was complete.

“He told me ‘I’m not getting married while I’m in the military, I don’t want to leave a widow behind; I’ve seen too many of my soldiers go through that too many times,’ ” Paul Monti said.

Saturday

Snatch ME/Skill work

Warmed up with basic snatch progressions &
Muscle snatches
Snatch Balances

Snatch:
95X3
95X3
115X3
125X1,
125X1,1,1,(failed all 3)

The first attempt at the 125 was a perfect lift, better then the 115. But the three lifts that followed were just awful. I could not stick it, so I threw in the towel and did the following:
METCON

3 rounds:

50 Double unders
10 (each arm) 1.5 pood Kettle bell snatches
20 Pull ups.

16:20

I have been doing poorly with my pull ups, and my double unders lately. My accuracy for thr DU's is just not there. The pull ups, I have not been able to do a round of Pull ups unbroken for some time now. I am not sure what the issue is, possibly over-training (with the pull ups anyways). Rest is needed....

I am heading North to do some fishing and some relaxing for the rest of the week. I may just not workout at all this week to give the body a needed rest.

Thursday

Power Clean
135x5
155x3
185x1(f)
185x1


MAX FIT USA

10,9,8,7,6,5,4,3,2,1 (Power Cleans)
Power Clean 135lb.
Push Ups
20,19,18,17,16,15.....10. (for the Push ups)

14:20

Good workout... I may have done the '3'& '13' round twice, not sure.

Wednesday

ME Shoulder Press

95X6
115X3
120X1
125X1
130X1
135X1(f)
135x1(f)

I just could not press the 135 overhead. I feel as if something is not firing in my left shoulder, the weight did not feel heavy in the rack or with the initial push just when it reaches the point above my ears, my shoulders just shut down. I need to focus more on pressing.

METCON



800m run
15 95lb shoulder press
800m run
15 push press
800m run
15 push jerk

15:24

Tuesday

Hips....
5 rounds of:
5 275lb deadlifts
5 34" box jumps

5:17

This was my first time Deadlifting a heavier load since I hurt my back. The deads were tough, but i took my time and focused on hip drive adn keeping the core tight.

Monday 'Fran'

21-15-9 of
95lb Thrusters
Pull ups

5:17rx

A little slower than my PR but still my second best time. I have not done Fran since I think last September. I did all 21 Thrusters unbroken. The pull ups were by far the hardest part, I had absolutely no grip. I had the energy to go faster and get a better time but ultimately it was my grip that would not allow this.

Saturday CF games Tribute WOD

run 400m then 2 rounds of:
21 tire flips
21 wall ball 18lb, 15' target.

run 400m then 2 rounds of:
21 Power snatch 95lb
21 C2B Pull ups.

Finish with 400m run

29:19

This was tough. The tire has a 24" tread and probably weighed somewhere around 300lbs. But the wall balls were the hard part. The power snatches were tough after using the hips on the flips, but the C2B pull ups really gassed me. Time could have been better if I was on a proper schedule, but that is what the games are about, taking yourself out of your normal element.

Thursday

ME

Clean & Jerk

95x5
135x5
155x3
175x1 (Jerk had a press out and a bit shaky of a landing)
175x1
195(F)
195(F)

The 195 would have been a solid PR. The first attempt I pulled high enough but could not talk myself into getting under the bar. The second attempt I got under the bar, and caught it in a deep squat, but I caught it low on my chest and just could not come out of the squat. Next time I will get it.

I am so happy with the CrossFit style of working out. I cannot believe the effectiveness of doing 'little' and it being more than enough. I used to over train everyday I went to the gym, which was 6 days, and the 7th day I usually went for a 5k run. I would always have joint pains, elbows, knees, shoulders. I said it was worth it to be in 'shape'. Now my eyes are wide open. How blind the rest of the gym goers are. I probably would have not tried CrossFit if it was not for the fact I was ready to give up working out(which is a long story). Even after I did my first WOD 'Cindy' (12 rounds RX) I still went and did 10 minutes on the elliptical machine because I did not think that I had done enough of a workout. Now do not get me wrong, there may be a better way than CrossFit all I am saying is the 'old way' or Venice beach way is overall unhealthy.

Long story short, CrossFit is so far the best thing to happen to me as far as fitness is considered. The idea of competing against your peers and more importantly against yourself is a great concept. You are forced to set goals whether they be short term as in "just one more thruster..." or long term a triple BW deadlift. I am in the best shape of my life, and feel I can get better even though I am getting older. I will be 36 this month and I look forward to it. When I am 95 God willing I can live that long, I would like to do 'Nancy' the OHS & run WOD with an RX and set a PR.

Wednesday

Today, we did a series of 'tests' nothing to hard just wanted to play around. Also 3 out of the 4 of us were injured so we had to come up with something, and the 4th was a new guy.

1. as many thrusters (95lb)as possible without putting the bar down from the rack position.

2. APFT style 2 minute push up test.

3. 35lb Kettlebell snatches AMAP in 3 minutes

4 Tabata row scored on distanced traveled after 8 intervals.

results:
1. 30 reps
2. 63 push ups
3. 78 snatches
4. 1012 meters.

I am glad the row was last I am still smoked from it. All in all I am happy with my results especially the thrusters. I was surprised that I had that much more in me after I hit the 21 mark, now I have to do 'Fran' soon.

"Randy"

75 pound Power snatch, 75 reps for time.

5:08rx

The last time I did this one was February and I set a PR at 6:28. I am Really happy with my time tonight. I tried to do this one in sets of 15, Of course I knew that would not last long, but it really helped to chip away at the 75 by doing 2-3 sets of 15 and then sprinting after I reached 50 to the goal of 75. I was trying to get a sub 5 time and could have done it, but I hit 73 with only a couple seconds left, and I had absolutely nothing left in the tank.

Thursday

'Josh'

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

11:07RX

Wednesday

30-20-10 of

40lb Dumbbell Hang squat clean
push ups
Knees to elbows

Time: 12:30

This was a good smoker. Fast, and all movements seemed to compliment each other. I had to break up every round. The last round I did unbroken except the knees to elbows which I think took me like 9 sets, no really about 3 sets.

Tuesday

For time:
500m row
15 Left arm 135lb deadlifts
15 right arm Kettlebell snatches 1.5 pood
1000m row
15 Left arm Kettlebell snatches 1.5 pood
15 Right arm 135lb deadlifts
500m row

Time 15:22

Again the hard part was the row not the weight. I could not do any of the lifts unbroken, bu it is the first time doing any kind of deadlift since I hurt my back. I could of went harder on this one, the row really sucked the tank dry. Also I blame the competition factor I had none. On the PatM intensity scale I give this a 3. Which is a medium effort to those who are not familiar with this.

Monday.

3 rounds of
65lb 1 arm barbell squat snatch 10 alternating reps.
15 rope pull ups.

time 18:05

Weight was easier than I thought. The pull ups were the hardest part. I think to make this a bit more challenging would be to up the weight a bit' Although I did miss a couple of snatches all in all the weight went up pretty easy.

Friday

Row 1000m
Max Pull ups.
Row 750m
Max Pull ups.
Row 500m
Max Pull ups.
Row 250m
Max Pull ups.

Row times and reps were as follows:
3:37 20,
2:47 17,
1:50 16,
0:50 11..... then finished 9 more in 2 sets to reach 20.

this was a tough one. It took about 17 minutes and some change, was more focused on the row times, and of course the pull ups. Pretty tough WOD.

I am behind on this Blog...

Thursday...

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

9 rounds +1 thruster.

Monday

5, 4, 3, 2, 1, of
95lb Squat Snatch
Muscle Up.

time 7:15
Not a bad WOD. Just focused on good form on the snatch, and tried not to kip in the MU.

Friday

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.

I knew as soon as I saw this that it would just defeat me, or at least challenge all of my weakness: Shoulders.
I completed 2 rounds plus 5 HSPU, one at a time on the third round and about a minute break between each rep. I finished the HSPU at the 18:45 mark, and jumped on the BP and blew threw the 10 reps, and then did 6 push press time was up but I completed the round and I finished the 3rd round in 23 minutes.... dips were the show stopper.

Thursday .com WOD

For time:
56 Wall-ball shots
50 Pull-ups
38 Wall-ball shots
35 Pull-ups
22 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

11:37 rx.

I did this one using an 18lb ball and did it RXed using this formula:
20lb X REP's/18lbs= total reps needed to complete RX.
I really liked this WOD. I was so smoked for the pull ups I broke up the last 20 into 4 sets.

Wednesday Dot Com.....

Hang power snatch 1-1-1-1-1-1-1

115 (press out), 115, 125(F), 115, 115, 125(press out), 115, 125(PR)

These felt good, and I seemed to really have a grasp on how my body was moving. This is my first ME (max effort) WOD since I hurt my back, and I set a PR. I am happy with the result, but not happy with how far behind in loads I am compared to others in the CrossFit world who have been doing this type of training as long or shorter than I have been doing it. Just have to keep training to be better and live long.

I am going with the main websites programming this week due to having a break and starting in the middle of the week I just figured timing is good and easy to just start with the 'mains' programming this week.

Oh I forgot on Tuesday I did 'MARY' 5 HSPU, 10 pistols, & 15 pull ups AMARAP in 20 minutes.
this is the first time I have done it RX, I have never been able to do a true pistol before. They really made a difference in my overall score.
5 rounds +4 HSPU's.
I have always done it before touch my trailing knee to my squatting legs ankle, only because I could not do a true pistol, then I discovered the box method, and now I am doing true pistols on the floor. Next step OHS pistols.

One WOD in the north woods.

100 double unders
50 OHS using a 6' birch log (estimated weight 65lbs?)
1 mile run

I only worked out once and it was the above. After taking the week to just kind of unwind and work with my Dad and nephews on the cabin, and do a little fishing in between all the rain, I really feel that athletes need to take a break once in awhile. When I say a break, I do not mean a rest day or a night of drinking and bad eating, I mean seriously a vacation from exercise.
I slept every night 8 hours and then some, I had one cocktail every night and tried really hard to 'zone' all my meals. I feel rested now. In fact I feel Great. The one thing I did not do is stretch which I need to make this a habit every morning anyways.
Now back to athletes taking a break. When we go on vacation, we are taking a break from work so we can come back rejuvenated and we don't go postal at our jobs. Why shouldn't we take a break from the WOD once in a while too. I bet we would have less injuries, and allow repair time for our bodies. I have heard comments from people since I am back from my break that I look healthier, what? Maybe it was because I did not use my cell phone for 6 days, maybe it was because I had just the guys to deal with. Either way I feel great and feel rejuvenated to get back to the WOD this week.

Saturday 6 June, Friday 12 june,

I will be in Northern Wisconsin working and doing some fishing in the north woods. I am looking forward to trying some WOD using what is around me, like logs and rocks, we shall see how this goes.

Tuesday

I attempted overhead squats, but when I was warming up with 65lbs I felt some pulling in my hip and lower back. So then decided to do the following:

with a 45lb bar
25 OHS
50 Back Squats
75 Front Squats
30 box jumps

11:18

The WOD was supposed to finish with a 500m row, but we only had one rower and my partner finished before me so he rowed and I did the box jumps, 50 box jumps would have been more sufficient.

Monday

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

20:13rx

I did this one allot slower than the first time I did it. I had two problems during this one: first and most important I had a huge food hangover. and second I coul d not hang on to the bar during the pull ups, and I am thankful my life did not depend on it. I broke up every round and, could barely do 10 pull ups in a row. Last time I did this one I finished in 15 minutes and some change.

Friday

21-18-15-12-9-6
using 95lb barbell
deadlift
Hang Power clean
front squat
push press/jerk

I did this one about 3 years ago for the first time. It took me then close to 50 minutes. This time: 27:19
Everything felt good. I have had no problems with the lower back/hip. I like these lower weight workouts from time to time, they allow for better concentration on movements. For now I am going to stay with the lower weights to focus on good from for my lower back.

Thursday

I wanted to do a 5k but quickly ran out of time but still wanted to do something involving running.... after brainstorming a WOD that I could do in the park behind my apartment I decided to a 1 mile run for time.

6:13 1 mile.

I am happy about this, but I believe I can be faster. I will try again next week or the following.
goal= sub 6 minute 1 mile.

Wednesday

MOP (My own programming) actually I took the idea for this one from one of the hero WOD's I changed up Daniel, only becuase i could not remember how it went and I wanted to do some thrusters and some running ?WTF? So here it is-

400m run
21 thrusters 95lb
50 double unders
30 pull ups
800m run
30 pull ups
50 double unders
21 thruster 95lb
400m run

total time 20:16
I would have done this slower but I had the kid Jake on my heels, need I say more.

Anyhow it was a smoker, everything felt good. The thrusters were spot on as far as movement and no pain in my lower back/hip. It took me a while to recover from this one though.

"Annie"
Double unders, sit ups.
50-40-30-20 and 10 rep rounds; for time

6:43rx

If I could just get the first 50 DU's unbroken I will definitely have a better time. I think I can under 6 minutes. This was a good WOD for the back to heal. I believe I am ready to move some weight now.

Friday WOD

30 Muscle ups for time

13:27,

this one felt good, I noticed I was coming up out of the dip crooked or leaning to my injured side. Tried to fix, not the easiest to fix when doing an already hard exercise.

Thursday

I am hurt, my lower back, hip, is hurt again and will prevent me from using any loads for a couple of weeks. So I am focusing on gymnastic WOD's as I did today.

3 rounds of
30 Squats
30 Ring push ups
30 Knee's to elbows

The first 5-8 reps of the squats I notice I had a significant butt 'wink' which I do not normally have and tells me that I am really tight in my hamstrings and lower back which is why I am in so much pain. SO I focused on controlling that and I did no dot this workout with as allot of intensity and I did not do the last round of knee's to elbows as I could feel my lower back tightening up significantly.
total time 21:30

Tuesday

CrossFit Football TOTAL

Power clean 185(pr) 210(F) 190(PR)

Back Squat 250, 275(PR) I stopped at 275, it barely went up.

Bench Press 225(F) 205, 215, I jumped into heavy weight to soon.

Deadlift 315(F) 305(F) 295,

I am now in pain, I have something pinched, out of line, nerve damage, muscle spasm's....etc.... I will be seeing Dr. Judge tomorrow. ugh, for now I may have to self medicate.

total= 975
Over all I am very happy with my back squat. It was heavy, but it felt good. Also the power cleans felt great. I know I could have done more than 190, but I will take a PR any day. I do not know if I will be doing any totals for a while, maybe a week of max effort But I think the back squat sets my deads up for failure. So maybe a 3 day series of max effort will be more beneficial.

Monday

This week I am going to do my own programming again.
This day we, Eric and I, did a WOD not for time, but for reps. The rules went like so
1 person rows 500m while the other performs given exercise. You only have the time to do the exercise while the other is rowing then switch. It went like this:
500m row
45lb walking overhead lunge
500m row
55lb Kettle bell swing
500m row
20" box jump
500m row
35lb Ketlle bell Snatch (1 rep per arm)

The hardest part about this WOD was definitely the row. We averaged around 35 reps per exercise each round and 1:45/500m
I think to give this WOD a nice twist is to make time hacks, and fowls. So must get all 500m rows done by 1:42 or something like that.

Saturday 'Fun Run'

I went on a fun run, I some times do this, just go for a run, and not worry too much about time. I actually enjoy running. Anyhow, 3.88 miles at just over 32 minutes. Which comes out to about an 8:20 mile.
I do need to do some more running, and I am going to try and run once a week for the next few months. Or at least 3x a month.

Thursday

5 Rounds for time:
400m run
15 Hang Power snatch 95lbs.

18:58 I beat my last time which I believe was 19:30ish. And this time the 400m (.25Mile) was actually around 475m (around .26miles)

I like all METCON's with the O-lifts that start at the hang because it makes for a much faster and more intense WOD. I do think I lifted the barbell from the ground wrong at some point I have a bit of a muscle spasm going on in my lower back. Which can be fixed with some light deadlifts, or at least it has before back in my 'body-building' days. We shall see how the back feels tomorrow morning.

Wednesday

I went in to do some heavy snatches,

Warmed up with muscle snatch x3 and snatch balance x3 followed by full snatch x3
starting with 45lb bar, and worked up to 95lb. Then lowered rep count to x2 up tp 115.
Everything was going well, until I ran into an OLD friend of mine, we started BS'ing and I realized I had run out of time. So then I really wanted to set a PR So without warming up I did a 95lb Turkish Get-up on both arms. The right arm was very smooth, and the left was good with some minor balance issues. 5lbs more and I am trying out for Pavels Olympic team..... well maybe not.

Tuesday

three rounds of
21-15-9
400m run
1.5 pood Kettle bell swing
Knee's to elbows
ring push ups.

13:05

I originally wanted to do this one like this:
3 rounds of
800m run
21 KB Swings
21 KTE's
21 Ring Push ups.

But of course due to time constraints I had to lessen the time. But I was happy with the WOD I did do. Fast and functional. I know I could have done it faster, I was sucking the second round I just felt like I had NO energy. I will be doing all of my own programming this week. Tomorrow I want to focus a bit more on some ME stuff.

Monday,

This week I have decided to do my own programming. So today did CF games 2008 WOD

5 rounds for time of:
5 deadlifts 275#
10 burpees

Finished this one at 5:49rx. Feels good. Did first 4 rounds of deads unbroken. Burpees went well the first round, after that it was just getting them done.

Friday WOD

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

4:27 RX A little faster than the last time I did this one, but not a PR.

Wednesday

C&J 3x1
155, 175, 175,

The second 175 had a little bit of a press so I did it again. The cleans were all power from the floor.

Finished up with a quick METCON WOD.
1000m Row
30 Deadlifts BW (185)
50 box jumps 20"

8:51

The deadlift weigh could have been heavier or more reps. The WOD was a little on the easier side. Needs to be tweaked if it is ever done again.

Tuesday WOD Mainsite,

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion

This is the my third time doing this one but the first time I had time to complete it. The very first time I did 8 rounds in about 25 minutes. I do not know how many sets it took me though. Now this time I did all 10 rounds in about 27 sets. But it took me 55 minutes. We were using 2 d-bells 45lbs, for 4 guys on 2 pull up bars. So we all had plenty of rest. I like this one, next time I will try to finish faster with as many sets.

Monday Main Site WOD

Front squat 3-3-3-3-3 reps

155x3, 175x3, 185x3, 195x2, form was off. 195x3.

I definitely felt stronger this time around. We then finished up at the park doing hill sprints. It is an old drill that I cam up with back before I found CrossFit and was tired of doing 'legs' the traditional way. I saw no results doing them the old way.
The drill goes like this: every minute on the minute you sprint uphill which is about 50 yards, and jog your way back down. Whatever time you have left for that minute is your rest. The hill I used today I think needs to be bigger or I need to do more sprints. We only did 10 intervals I definitely had enough gas for 20..... I think.

Friday WOD.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

What a perfect way to end the week. I am usually tired on Fridays from bartending the night before so anything body weight is perfect.

Here are my totals:
Pull ups: 96
Push ups: 76
Sit ups: 99
Squats: 120
total- 391

My pr in this one is 396, but that is using a med ball for squats and ultimately cheating by bouncing off the med ball in the bottom of the squat. Now I do TRUE body weight squats.

Thursday Elizabeth

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

12:43rx. Ring dips were pretty difficult this time around seeing as how I just did them 48 hours prior. The cleans felt great, and I did not set a PR but I beat my last time by 2 minutes. Overall I am happy.

Snatch

I played with the Snatch on Wednesday, and had a PR of 140lb. I will try again in about 2 weeks. I want to break the 150 and start working on body weight of 185.

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

19:25 to complete. The SDLHP's felt awesome, I felt really strong in these. I did the ring dips for the first three rounds on 2" rope loops. These were significantly difficult. I could do 3 normal ring dips to one rope ring dip. I did first 3 rounds on ropes and last 2 on regular rings. I am curious to what my time would have been if I used regular rings.... ugh....

Monday WOD

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

21:15rx, I really went slow on this one. I only missed one, and all the others but 1 was pretty good. I am actually really happy with my form. The Chest to bar pull ups, were a surprise. I was wondering 'why am I so weak at these' and then it hit me I have never done them in a WOD. I really like the power output needed to do these pull ups.

Tuesday Skill Work,

Snatch progressions,
Muscle Snatch 45x5, 65x5, 75x3, 95x3,
Snatch 65x5 75x3 95x3, 95x3.
Just focused on not so much jumping off the platform and more focusing on changing my base, or gliding the feet apart just enough to squat and pull myself under the bar. I have noticed, well Pat you also observed, that I tend to land to far forward and the muscle snatches are really helping fix this. I want to focus next week on a heavy snatch day.

Ended WOD with, 10 minutes of max Double unders. I tried this one back in the summer and finished somewhere around 260. Today I finished with 321.
Double under goals: 500 reps in 10 minutes & be able to complete 100+ DU's consecutively.

Monday Main WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

My absolute favorite body weight WOD. But no PR today but still a good score for me 17:39. My pull ups (butterfly kip) was not on at all. I had absolutely no rhythm during my pull ups, I still finished all 100 in just under 5 minutes.

Saturday

Main site WOD
For time:
100 Inverted burpees

These are really different. It was my first time reall doing these, they are something that can definitely be made into a feat of gymnastic strength and skill, that I would like to be better at it. Instead of doing the ridiculous version that I was completing 100 times. anyhow my time was 14:05

Friday

I was surfing the web and was on CF Naperville's blog and Neil had posted the WOD 'Filthy Fifty' and I was just cringing at this idea. But really the hardest part of the 'FF' is the last three exercises. These being 50 wall balls, 50 burpees, and 50 double unders. Alone each of these is really not that bad. But at the end of this awful mix of exercises it is like the stake through the heart. Anyhow I figured on doing a 'practice' WOD. Being I am so banged up from the previous HERO WOD's this week. I figured some gymnastic movements would be just fine so Jake and I did the following:
5 rounds of
10 wall balls
10 burpees
10 double unders

I finished in 8:14 and Jake beat me with a time of 8:05. I think to make this workout a bit better we should have raised the reps or the rounds. Anyhow it was a good one.
We then finished up with a 500m row as fast as possible. I finished with 1:35.3 and Jake a 1:37.2, his form was not very good. I see a real fire-breather being born here. If he can polish his form up he will dominate a lot of these WOD's. Oh yeah Jake, your diet sucks too....

Thursday HERO WOD

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

This one was rough. I liked it though, I did 3+ 30 box Jumps, 8 push press.

Wednesday Helen

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

My 400m route is a little longer than a 1/4 mile. it is actually .26 and then there is the 200ft transition back inside to the kettlebell and pull up bar. I did this one in 10:19, which is overall slower than my best time, But overall distance is greater. Did everything unbroken except the last round of pull ups, grip was gone.

HERO WOD Tuesday

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

This was a rough one. I knew the first round would be the hardest. These workouts with a heavier load and higher reps, gets easier as I get further along. Don't get me wrong it was still rough, but everything started firing right by the 3rd round. I finished in 24:25 I believe was the time. My younger counterpart Jake crushed this WOD in 18 minutes and some change. Strong kid, just need to dial his form in a bit and he will be hard to beat.

Monday Deads

5,4,3,2,1 reps of 275lb deadlifts and muscle ups.

The original weight for this one was 315, and I saw it done at CF will county. I knew that 315 would just crush me, so we kept it at 275.
time was 4:30

The deads are feeling better and better each week. I am not killing myself on them and I have been adjusted by Dr. Judge last week, and it felt great. I have felt great ever since. His website is on the right side of this blog and I highly recommend him for anyone that may have any issues with... well pretty much anything that makes you uncomfortable. All nerves go through the spine so it would make sense to have it looked at if you are having issues or pain of some sort.

Friday Dumbbell Snatches

21 Right arm dumbbell snatch (40lb)
21 Pull ups
21 Left arm dumbbell snatch (40lb)
21 Pull ups
15 Right arm dumbbell snatch (40lb)
15 Pull ups
15 Left arm dumbbell snatch (40lb)
15 Pull ups
9 Right arm dumbbell snatch (40lb)
9 Pull ups
9 Left arm dumbbell snatch (40lb)
9 Pull ups

20:30

5k Thursday

Ran a 5k on a new route, I liked it. a bit slower than I wanted but oh well.
23:30

Snatch ME

Pat and I met at my gym. We could not really decide what we wanted to work on, so we opted for Snatches.
Started with some muscle snatches. and worked up to 135lbs I missed it a couple times and honestly I do not remember if I got it once. I want to say yes I did... but I also want to say I set a world record. Pat maybe you could remind me. I then saw Pat stick, after 2 misses, a 180lb PR. good for you bro.

Pat mentioned something, and I want to just put it in words here. That the Squat Snatch is probably the hardest lift, and the only exercise that uses almost all of the 10 fundamentals of what we as CrossFitters see as fitness. I could not agree more.

Double Day

I am going to be adding on to this post later. I have not lifted all weekend, and really wanted to do some O-lifts today. Last week I focused on doing more METCON's with heavier loads. This week, I am going to do mostly mainsite WOD, along with O-lift skill developments. So this morning I went in and just did muscle snatches.
it went like this:

4x3
65x3
75x3
95x3
95x3

The last muscle snatch was probably the toughest one. I really wanted to just focus on the pull and the hips. I then finished with 3 95lb power snatches with very little base change, and full hip movement.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Last time I did this one, I went all the way down to 3 reps, and finished in 16:24 this time I did it as RX and finished in 11:51. Still like this one.

Zonediet.com

This is an almost daily e-mail I receive from the Zone website.

New study points to superiority of the Zone Diet
By Dr. Barry Sears

The two major problems that plague diet studies are (1) they are too short in duration, and (2) the subjects rarely maintain the diet they were supposed to follow. In a recent study published in the Journal of Nutrition with Don Layman of the University of Illinois as lead author, both these problems were overcome. In this study done at two separate locations, 130 obese men and women were placed on iso-caloric diets (1,700 calories for females and 1,900 calories for males). Half were following the Zone Diet guidelines (30 percent protein, 40 percent carbohydrates, and 30 percent fat), and other half were following the USDA Food Pyramid dietary guidelines (15 percent protein, 55 percent carbohydrates and 30 percent fat). The subjects had weekly educational meetings to maintain the appropriate diets.

At the end of one year, those on the Zone Diet had lost 38 percent more fat mass than those on the USDA Food Pyramid diet. The LDL levels were the same in both groups, but the triglyceride levels were much lower and the HDL higher for those following the Zone Diet. As Don Layman stated, “studies that report there is no difference among diets also report that subjects were not carefully following the diets. It is very important to realize the difference between diet compliance and diet effectiveness.” Bottom line—the Zone Diet is once again more effective than the usual low-fat, high-carbohydrate diet where virtually everyone fails to maintain initial weight loss.

Friday

I had pretty much no sleep Thursday night. I also Had to work this night at the bar. I wanted to get a WOD in that would not kill me but get the blood flow going to a healthy and helpful level.
So we did a Helen variation-

3 rounds for time:
run 400m
21 KB swing 1.5 pood
15 push ups.
I finished in 10:?? I think 10:10.... that sounds about right.

Anyhow, it gave me the energy I needed for work, but that quickly faded by about 9pm. Not that this relevant to my WOD's but long nights and not staying on schedule with the zone because of working late, really does have an effect on my performance.

CF Football variation

I got the idea for this one from CrossFitFootball.com thank you Pat for the lead.

21-15-9 of the following
135lb push jerk
Pull up
20" box jump

It was a smoker. I did it in 10:35, I would have taken longer if I did not have the young guys doing it with me. It was nice to have that extra motivation.
Now my shoulders are fried from the week of overhead. Lets see what today brings.

Skill development.

Turkish getup
worked with the kettlebell, doing TGU's and some swings and snatches. The moved to the Barbell and did some TGU's and worked up to 75lb TGU both arms X2.

Then moved over to Dumbbells and did some single arm snatches with the squat. I am going to do these from now on to warm up for barbell snatches. I have really focused on not jumping the weight up, and more pull and push the hips forward to drive myself under the D-bell. I worked with the 40's and did about 5 per arm, and then moved up. Worked with 50lb, x2 then 60lb x2. then ended with the 70's and did it with such ease. I had to stop there do to time, but I am confident I can do much more.

Finished the WOD with Tabata row- 8 intervals of 20 seconds of work and 10 seconds of rest. Goal is to break 1000m. I finished with 1009m I am happy with the distance but I thought I could have done more.

Tuesday....

3 rounds of
7 thrusters 135lb
20 knees to elbows
50 double unders

I was shooting for under 10 minutes, but there really was no rest in this WOD. If it was not for the double unders Jake would have given me more of a run for my money.
Me- 13:35
Jake 17:10

I was happy with this WOD. The thruster were hard, but manageable. The KTE's were what they are. But the double unders are always my show stopper if I don't get in the groove right away it just eats up SO much time.

My programming

5 rounds of:
5 250lb deadlifts
10 burpees

I wanted to do FGB but I had a serious food hangover and knew I did not have the energy to hang in there for a 15 minute barn burner. So I opted to do a quicker WOD, I forgot that the original weight for this 2008 CF games WOD was 275, I realized it when I was getting every round unbroken for the deads. The burpees handed it to me though, and I like I said had a serious food hangover (still have it) I am not sure what is wrong with me I have been eating fairly clean and no alcohol. I do believe that tending bar until 3 in the am and doing shots with customer may have a slight role in how I am feeling/performing right now. Anyhow, I finished this WOD slower then I did over the summer 7:30 I believe I finished before at 5:51 (with 275lb) or maybe 6:51 not sure. Either way I am slower now.

Friday CrossFit Meetup.

Pat and I went to CrossFit Will county and joined them for a WOD. We started with a warmup of tabata push ups. Pat looked at me and asked if I had a target number in my head, I have known of others targeting a certain number for tabata, but I have always gone all out. I decided to try it this time. I did not pick an overall number I just wanted to get 15reps for each interval. We only did 6 intervals total. I do not remember what number I hit exactly but I believe it was close to 100, I think possibly 80-90. Not sure but overall i was satisfied with performance. Pat of course did over 100-115?

We then did the following WOD

200 single jump rope skips,
50 squats
20 knees to elbows.

I opted to do 50 double unders instead of the skips. Thinking this would give more time to do the rest of the WOD. I was shooting for under 10 minutes. All in all it took me 12:59 and the squats were by far the worst part.

Pat and I then worked on power snatches and he introduced me to something new the split snatch. The concept is actually really simple and I like it a lot. I will be trying more of these this week. I maxed out at 135 and there was a slight press out with it.

800's

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

1 3:03
2 3:04
3 3:09
4 3:06

I did this one with Scott in the park. We rested 3 minutes between rounds. As always the 800's just suck. After the first round I was coming up with other options to do instead of running three more 800's. Overall I am happy with my consistency but I want to be faster. I feel I have slowed down since summer time. I remember running an 800 at 2:40 during a WOD. So i shgould be able to run faster now. I am going to focus a bit more on my speed and I am considering adding the CF Endurance WOD's a couple times a week as well.

Wednesday

Front Squats
3-3-3-3-3

155 165 175 185 185

On the 4th round I did not stick any of the three very well so I wanted to be perfect so did it again in the 5th round and felt spot on.

Also correction to yesterday's Lynne, I recounted my reps and I only did a total of 143. So now that tells me to shoot for over 150 next time.

To end the Front squat WOD Jake and I did a varied compilation of a WOD that I remember doing a couple years ago. 21-15-9 of 95lb deadlift, Hang power cleans, and front squat. It was just to get a burner in there that would compliment the WOD. So the end times were 6:45 (me) and 6:58 for Jake. Jake has only been doing CrossFit for a few weeks, but he is a great addition to my training program because he will force me to train harder.

Tuesday.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Body weight 186,

BP 8, 8, 6, 5, 5,
PU 31, 26, 23, 16, 22.

Total is 150.
I was then challenged by an old 'body building' friend of mine. So we set up a bar with 135lb and maxed out on it and then did pull ups. I knocked out 15 reps on the bench, and 19 reps on the pull ups total of 34. Now my new adversary did 33 reps on the bench and 1 pull up. Bastard.... note his body weight is 231 lbs. Earlier he tried to match my first round of 185 bench press and max pull ups. All he had to do was match 39 total (my first round total) he lost by one rep. (pull ups)
So now that he sees there is a competition factor in CrossFit he is willing to give it a shot with me. He has agreed to do it once a week, he stills has the meathead mentality.

Monday WOD

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

time: 16:26rx

I love these types of WOD. I believe I could have had a better time if I did not have a flat tire (shoe untied) during the last run. The deads felt really good, I could just feel everything firing just right. I am very happy with the way they felt. Now I just have to get my running back up to speed. I really have not ran much in the passed 6 months or so and during the winter I used a treadmill and using the POSE technique on a treadmill is a joke, just pull the feet and let the treadmill do the work. So I opted to do Double unders or row instead of run.
Now that spring is here.... ahhh......

'Murph'

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Well I did this one differently than before. In the past I have partitioned it to either cindy style breaking it down to 20 rounds of 5 pull ups 10 push ups and 15 squats (note after the run I always start off with min. 30 squats). or I do the 10 round version of 10-20-30 which i like but it forces more rest. Now this time I just went at it chipped away at each event. I saved the majority of the pull ups till the end, and tried to knock out the squats more so in the beginning. The only good thing about doing it this way is that I did not have the feeling of chasing my tail. my total time was 46:35 but the last run I just went to 'map my run' and it has told me that I am short on my last run. I only ran .8 miles. ugh..... so add about 2 minutes to my final time and that is about right.

Fridays WOD.

The main site WOD was back squats. After doing the CF total I was not very enthusiastic about doing Back squats so soon. I also knew I would be training with 3 others. So I came up with a team WOD that I thought would be fun. 2 teams to complete 100 hang power snatches @ 75lbs. while one person is working the other had to run out the door and run 400m (I thought it was 400m but I believe it was closer to 500m.)
Anyhow the WOD went well, total time was 10:14. So it was a fast one, but definitely a burner.

On another note, I just ate Zone chocolate chip pancakes. I do not feel like there was anything 'Zone' about them. In the book by Dr. Barry Sears 'Enter the Zone' he says that the body does not know the difference between one bad carb or another.(carbs high on the glycemic index) Whether it was 1 block of chocolate or or 1 block of pasta they are the same and the body processes the same. My zone pancakes usually do not consist of any 'bad' carbs, except the sugar free maple syrup. But it is sugar free and yes it has all that other junk in it that will most likely give me cancer, but it is not sugar.
What an effect it has had on me, I am really questioning the idea that all bad carb blocks are the same. Well we know that they are not but I am curious to really what effect each will have. I see different performance when I eat well with different foods, So I am curious to how the bad carbs will effect me differently. One thing for sure I wont be having any chocolate chip pancakes again.

Wednesday's....

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

I completed 22 rounds plus 5 pull ups and almost locked out the 5th ring dip. I believe I could have cranke out more rounds because at the end I was not completely gassed. This one is hard to pace yourself, 30 minutes is quite a long time for a body weight METCON. Anyhow, not a bad WOD.

Crushed.....

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

I was really looking forward to doing this one. I had some good motivation with me, I was doing it with 3 studs new to CrossFit. They all had some impressive lifts for being new to this style of lifting. I was happy with my Back squat, but only hit 265, which I believe was a previous PR. But it litterally felt as if it crushed my hip. no pain during the BS, just when I got to the deadlift I could, during the warm up, do 275lb 5x but I could not, maybe from fear, budge 305. Now when I began the pull on the 305, I could feel my right side hip sort of pulsing. I am disappointed that I cannot move the load like I used to. I am going to have to figure something out. any suggestions? I think i will be doing a lot more 1 arm movements, like kettle bell snatches, swings, and OHS (1arm), even a 1 arm dead lift to possibly strengthen that area. anyhow I did not even set a dead lift number last night. Last week I believe I could do 295, so assuming that was done last night that puts my total at 685 which is far below my pr. disappointing.....

Main site WOD

Yesterday ran a little more than 5K. it took me a really long time, 28+ minutes. All day today I have felt like I have been run over by a truck. Just my body has been beat feeling. So I was looking forard to doing todays WOD. I always feel good after doing body weight WOD's.


Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Completed 7 rounds plus 5 more handstand push ups. Feel great right now. Just finished a gigantic bowl of spinach, onions, red peppers, sun dried tomatoes, croutons, 4 oz of tuna, and 1 whole fried hard egg. with honey mustard dressing. mmmmmmm...... one of my favorite meals. I normally put avocado on it, but there were not any 'ripe' ones worth the $2 each price.

Jackie WOD

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

I have always liked this one. Fast, and you just finish the exercise and move on.
I PR'ed in this one with a time of 7:10rx. The last time I did this one I did 26 pull ups in a row. this time I wanted to let go of the bar at rep 8, but continued to 15 reps. then did 2 more sets to finish the pull ups. A newbie joined me, Jake, he finished in 10:25. He was moving well just needs to work on the pull ups.

Deadlifts.....

I PR'ed a year ago at 365lbs. I had done it more than once. In high school I dead lifted 400lbs (poor form), I could do WOD like "Diane" with the deads unbroken. The deadlift was one of my favorite lifts, because I WAS strong. I hurt my back in April, during the '300' competition that a local globo gym had put on. Ironically it was the 135lb dead lift on the 2nd rep that threw my back out, or aggravated it again. Either case, I have not been able to lift more than 315lbs since then. Yesterday I tried to set a new PR of at least a little more than 315 and I did not feel strong enough to break 300. I stayed at 295 the whole time. I am not sure what the issue is. I do know that my back is not aligned correctly. But I am pretty it was not correct when I set those PR's prior to re-aggravating it. So I definitely need to restrengthen my back and I am going to do so by incorporating more deads into my personal programming. 295lb for me is just unacceptable.

My own programming....

3 rounds for time of:
50 double unders
15 power snatch 95lb
15 pull ups

I wanted to do Helen, but did not want to use the treadmill or use a dumbbell seeing as I do not have a kettle bell heavier than 40lbs. So I thought about doing Fran, but I had no one to do it with and I really wanted intensity so I came up with the above. I based it off of a WOD similar to what Pat had done before. Anyhow, I thought I was being a little easy on myself before I started.... the double unders screw ya for the power snatch, and then the butterfly kip allows no rest during the pull ups and then right into the DU's again. My grip just failed on the last round of pull ups I had to do them in 3 sets I think. total time, 16:17. I will definitely do this one again, but will make sure I have a competitor with me.

Main Site WOD and a little more...

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
plus I did Walking lunge 100 ft. and
3 pull ups
3 sit ups.

I just thought it went all the way down to the 3's. Oh well I enjoyed this one. total time, 16:24

Push Presses....

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

This one was a fun one. I thought I was going to have a real tough time while I was warming up the movement. The 115lb push press is something I am not to familiar with. I was wiggling and wobbling with the warm up reps. But then after the row, which turned out to be the most painful part because of the front squats yesterday, I jumped into the push presses and I actually moved the weight pretty well. I finished with a total time of 18:27. Felt pretty good and feel great now.

Front Squats....

Front squat 3-3-3-3-3 reps

165, 175, 180, 185, 190x1 Just did not have it in me for the last 2 reps of 190. I have definitely become weaker in the front squat. Over the summer I could definitely do more. I started rounding my back, and had the fear losing my insides as I pushed through on the 190. I look forward to doing some more front squats next week.

Hero WOD 'Joshie'

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches

I have always liked this WOD. I actually feel that the dumbbell snatch is a great way to warm up and or condition one for the Olympic Barbell snatch. hips, heels and flexibility.
This one took me quite a while though: 48:06
quite a bit slower than last time. Lots of people in the way and I was coaching a newbie. Good times.....

Thursdays WOD.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

I have always liked this one. Who would have thought that coming to muscle failure on the pull up bar would suck so much.
I have a nemesis when it comes to pull up WOD's, this nemesis is named Dave Hanson. Well I saw he had completed 18 rounds and 17 pull ups into his next round. So too bad for him he set a target for me.
I completed 19 rounds and 19 pull ups (A solid PR), I only had 3 seconds to do my last pull up to get that 20th but there was nothing I could do I was so smoked. But I beat Dave...

WOD.

I did my cleans yesterday. I was not focused and in a bad mood from the moment I walked in the gym. I had a good warm up. I did the Burgener warm up with a 45lb bar. then completed 5 reps each of 95lb, 115lb, and 135lb. then did 3X 155lb. I started the WOD at 175lb. it went as follows....
175, 185(F) actually I never completely made it under 185. I just could not stay focused. I failed all 6 times at 185. I am not disappointed in the failure of the lift because I know I can do it. I am mad that I could not focus.

My grandfather Lester "Les" Homesley was a man to be feared, he taught me a lot about how to be "tough". He was the one who encouraged me to stand up to the bully when I was a boy. He started working on the railroad when he was 13, although he never really said it, I believe he led a hard life, but he was what most men strive to be- Successful, retired, married to the same woman.
He smoked and drank and ate how Americans eat. Well he smoked until he was about 55 then he had a major heart attack. He quit smoking right then and there. matter of fact all the adults in the family quit. He has had many problems related to the heart attack for the rest of his life. He died Tuesday 17 February 2009 at the age of 80 years. But we lost him years ago, maybe 8-10 years ago due to his body giving up and the fact he had been fighting Parkinson disease. He had stopped enjoying the things in life that made him who he was. He could no longer go fishing with his son and grandson. (which just meant more fish for his grandson)....
I don't know if late life disease is inevitable for me, or any of us for that matter, but I am sure as hell going to try and prevent it by eating right and staying fit. I have people at the local gym ask me what I am training for when they see the CrossFit WOD's that wee all know and love, I tell them I am training for life, I guess the real answer will be healthy life. be able to wipe my own ass at the age of 95, God willing I can live a century.
I apologize if the reading is all over the place,I have had many distractions while writing this. I will see if i can edit later.

Hero WOD

Monday Night I warmed up the Snatch by doing a complex I have seen OPT do.
Power snatch X1
OHS x1
Snatch Balance X1
Hang power snatch X1
Full Snatch x1.

I only worked up to 95 lbs, I felt strong and wanted to continue to heavier weight but I came in to do "randy" and wanted to get it done and take the daughter home.

"Randy"

75 Power snatches
75 reps for time.
I completed it in 6:28 which is 30 seconds faster than my previous PR.

Fridays WOD.

Run 400m
25 one arm Kettle bell swing Right arm.
25 Left arm swings,
run 400m
25 right arm KB Snatch
25 left arm KB snatch
run 400m
50 2 hand KB swings

I threw this one together and did with a friend. I just wanted a fast WOD that I could teach my newbie partner. He actually beat me he finished in 11:09 I finished in 12:01.
The weight for the kettle bells was 35lbs. Not a bad little WOD.

Stimulus WTF?

I am sure this is not the kind of change all the democrat voters voted for. I am glad to say I did not vote for this 'change' in administration.

Stomach Flu WOD

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

I have been looking forward to doing this WOD since last time I did it back in the summer. I was terrible at the double unders then and my cleans were weak. Now I wanted to come at this one wit a vengeance. I have been lucky enough to catch my daughters stomach flu, and it pretty much zapped my energy for this one. I did the first 45 DU's in less than 50 seconds, it then took me 2 minutes to get three cleans done. I was just running on empty. By the 22 full clean, I switched to power cleans, and finished with a total time of 23:01 funny thing is it is still faster than the last time I did it.
note: I will not be doing Fran this time around either..... I need to get healthy.

Tuesday WOD 'Diane'

"Diane"

21-15-9 of
225lb Deadlift, HSPU's

I have decided this week, to kind of mix up the .com WOD's. I am not going to write my own WOD's but maybe try something different but stay in tune with the main websites focus. So yesterday was heavy deads, I opted to do Diane. I have not done Diane in a long time, and handstand push ups are something I definitely need more of.
anyhow my time was 2 minutes slower than my PR, last night it was 15:33.
I have been really suffering in the HSPU, The last WOD with these I was a lot slower than previous as well. I noticed last night I was favoring my 'strong' shoulder most of the workout. I may just start doing HSPU's everyday. add one a day kind of philosophy. actually yes confirmed, I will do 1 HSPU as part of my warm up tonight, then 2 HSPU's tomorrow etc....

Saturdays WOD

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

I did this one today, but I thought it said 12 pull ups. Well grip was a huge factor so 3 more pull ups per round would have made a difference for sure.
I finished it in 5 rounds with no time to spare.

Thursdays WOD

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

The first time I did this WOD, it was the day before my CF Level I Cert at CrossFit Charlotte NC. I only finished 4 rounds, ( I pretty much quit) and it took me 40 minutes. I was completely crushed. I did this one again, yesterday. I again was crushed. The 70lb dumbbell swing is demoralizing. I finished this WOD in 35:57... It took me a while to recover. I had to tend bar afterward and could not even out. Someone at the bar bought a round of tequila shots for everybody, for some odd reason this shot of fine spirits brought me back to a level of normalcy. who would have known?