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Post by oldskoolboarder on Sept 8, 2011 17:42:36 GMT -5
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Post by oldskoolboarder on Sept 12, 2011 15:12:28 GMT -5
Sat WOD
Run 1040m 30 HSPU Row 1K
This was the first workout of the regional games. Top men finished around 9:00.
I went blue-blue on the HSPU because there was no way I could do 30 unassisted after 1 round of cardio. Because we only have 7 rowers, we had to split so some run first, some row. I sat on the rower because I hate it so much I wanted it done. Before we start, one of the firebreathers and his friend (probably similar to me) pull out sandbags (50# and 30#, respectively) for the run. Those of us on the rowers look at each other and say, 'Aw shit', mostly because now the ego decision happens of whether you decide to nut up and do the same.
I struggle through the 1K w/ somewhere around 4:05, give or take a few seconds and work on the HSPU. Had to do those in groups of 5 just to make 'em manageable. After that, I grab the 30# bag and sling it on my shoulder for the 1K run. Fortunately, the bag is loose enough that I can drape it across the back of my neck kinda like a scarf, allowing me to run w/ my arms. Phew, that was a good one.
14:48
BTW, big day in our house/gym. First class of Crossfit Kids. Both my son (6) and daughter (8) are in for the 30 min session. Building our own firebreathers.
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Post by fatty on Sept 12, 2011 23:01:00 GMT -5
Yeah, I admit I have a soft spot for both Camille and Miranda. I'm going to start using the youtube exercise link for my go-to for referring to exercises, very handy. I'll start with the beginning kipping pull-ups, I was trying the harder ones and it just wasn't happening. Nice job on going for the extra credit with the 30# sandbag. That is a huge plus with working out with other people because they'll push you. Last Thursday was an off day Friday
SUNDAY 110904
Front squat 3-3-3-3-3 reps
Connor Martin: 295-305-310(x2)-280-305lbs. James Hobart: 245-275-285-295(x2)-300lbs. Candice Ruiz: 155-165-175-185-195lbs. Matt Ross (age 15): 115-145-165-200-205lbs. Post loads to comments.
Compare to 110104. 115-125-135-145-155 Man, I can't see how you can do 215#, that is fantastic. Comparing your gains for the front squat from page four to page five is impressive in itself. Saturday:
MONDAY 110905
“Meadows”
For time: 20 Muscle-ups 25 Lowers from an inverted hang on the rings, slowly, with straight body and arms 30 Ring handstand push-ups 35 Ring rows 40 Ring push-ups
Rob Orlando 19:37, Dusty Hyland 22:01, Kristan Clever 31:36, Rebecca Voigt 38:46. Post time to comments.
Pack 10 Muscle-ups or progressions 15 Lowers from an inverted hang on the rings, slowly, with straight body and arms 20 Handstand push-ups 25 Ring rows 30 Ring push-ups or push ups or combination I didn't do this one for time but instead worked on just finishing the workout. HSPUs I also had to do in groups of five but the way I do them is that I have to walk myself up a wall backwards until I'm almost vertical. With these and the ring push-ups it is nice to see that I am getting stronger where I can do more reps before I take a break. Played a little tennis later that afternoon. Sunday was another rest day. Monday:
Thruster 3-3-3-3-3-3-3
Post loads to comments.
Compare to 110329.
95-105-115-125-135-145-155 My arms were hurting after this workout but feel better now. Went for a light mile run afterwards. So how did the kids like their first CF session? What kinds of activities did they do? That reminds me that I need to work out with my little bums tomorrow.
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Post by oldskoolboarder on Sept 13, 2011 1:55:16 GMT -5
Kids apparently had an awesome time at Crossfit kids. One of our coaches is actually certified for it. My daughter Isabel is in pink, Diego in gray, and their buddy Owen (fitbomb's kid) in green. My wife said the kids were sweating when they were done. The coach even had them do double dutch jump rope, though outside of Isabel, the boys need a little work on it... And yes, Owen is wearing Vibram Five Fingers. 01 by oldskoolboarder, on Flickr 03 by oldskoolboarder, on Flickr 02 by oldskoolboarder, on Flickr 04 by oldskoolboarder, on Flickr
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Post by fatty on Sept 13, 2011 9:10:59 GMT -5
Ha ha, that is great. And the toe shoes!! My friend has a pair of those and would wear them in to the office (when he still worked here) and I'd give him a hard time about it.
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Post by oldskoolboarder on Sept 13, 2011 12:17:35 GMT -5
Ha ha, that is great. And the toe shoes!! My friend has a pair of those and would wear them in to the office (when he still worked here) and I'd give him a hard time about it. Yeah, I hate those shoes too. My wife wears them for trail running and it helps her a lot. You have to learn to run differently though. I've seen brown nubuck/suede ones. Look like fucking bear paws. I know people wear them like regular shoes, but they're missing the point. Besides, if a man wears those, he should be wearing stiletto heels and a dress for all I care...
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Post by oldskoolboarder on Sept 13, 2011 17:07:38 GMT -5
Good one today.
Strength - Snatch balance
I had to google this before I went. First time we did it. It's definitely not clicking, I end up jerking (pushing up on the bar) vs getting under the bar. Plus it ends w/ a overhead squat, my nemeisis.
5-5-5-3-3
45#-45#-65#-65#-75#
Form was HORRIBLE, definitely needs work.
WOD AMRAP in 10:00
10 front squats 135/95 Max push ups
Here you do 10 FS, after cleaning it from the floor. Then you move on to unbroken pushups. You max out w/ no rest or stopping, so you go to failure. Then repeat. Your count is the total pushups. Wow, this was tough. I can do 135# for FS but in this WOD, you also have clean it, so I dropped it to 115# which was challenging enough, I had to break it up in to 5's by the 2nd round. The pushups were a living hell. I went w/ normal ones in the beginning but realized I was holding tension coming down so I changed to games in the middle. Easier since it allowed rest but meant that I had to push fully from the ground.
5 full rounds of squats and 61 total pushups.
10 squats - 25 pushups 10 squats - 15 pushups 10 squats - 10 pushups 10 squats - 10 pushups 10 squats - 1 pushup (I did this last one in 90 seconds)
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Post by oldskoolboarder on Sept 15, 2011 17:37:28 GMT -5
Strength deadlifts 1/3 5-5-5-3-3 225-225-255-275-275 I didn't want to kill it today, since it's just the first week of the cycle. Coach gave us some lifting cues, like keeping my chin tucked and make sure my spine is lined up before lifting so I don't use my back but more of the core. Actually helped a lot, once the 275# was off the ground, pushing my hips forward wasn't too bad. Definitely looking to PR this cycle. WOD 10 -> 1 Pull ups Push ups Sit ups Squats Good one IMHO. Though I did look at the board for one of the firebreather times, 6:40 RX. Yikes. 10:19 RX I was able to get through the first few rounds (10-9-8-7) with unbroken pull ups, which is pretty huge for me. I just had to ease up the kip so as not to swing to violently, seemed to help. We're doing the big Fight Gone Bad 6 charity even this weekend. If anyone wants to donate, I'm matching dollar for dollar. My last non-RX FGB was about 222. I'm shooting for RX 250. fgb6.rapidgiving.com/frp/fundraise.aspx?pk=8F8HH23
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Post by oldskoolboarder on Sept 17, 2011 23:51:19 GMT -5
Fight Gone Bad was INCREDIBLE today. I didn't quite make it to my goal of 250 but I did get 237 RX. My last attempt in June was 222 scaled. FGB is 1 min 20# wall balls 1 min 75# sumo dead hang pulls 1 min 20" box jumps 1 min 75# push presses 1 min calorie row My wife was beast and did it RX. My kids were out there too. We had over a 100 people in our gym. Having them all cheer you on (yelling the entire 17 minutes) was unreal. It definitely gets you to dig deep and pull out a few more reps. We even had several people who dug deep enough to bust it out RX, then puke afterwards. I have mad respect for that, in an odd way. www.flickr.com//photos/9872286@N03/sets/72157627570130975/show/
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Post by fatty on Sept 19, 2011 19:25:27 GMT -5
Very, very cool. So how is FGB 17 minutes? Is it three sets with a minute rest between sets? (just guessing, but that would seem too rough). And major props on getting through that first round of pull-ups on the 10 -> 1. A little behind... Tuesday
THURSDAY 110908
For time: 25 Walking lunge steps 20 Pull-ups (did what I could normal then switched to jumping pull-ups) 50 Box jumps, 20 inch box 20 Double-unders (subbed 40 jump ropes) 25 Ring dips (tried and it wasn't happening so I did elevated chair dips) 20 Knees to elbows 30 Kettlebell swings, 2 pood (used a 75# dumbbell) 30 Sit-ups 20 Hang squat cleans, 35 pound dumbbells (30#) 25 Back extensions 30 Wall ball shots, 20 pound ball (db thrusters with 40# db) 3 Rope climb ascents (3 towel pull-ups)
Post time to comments.
Compare to 110423.
Shoulders were on fire after doing this WOD. Time was 21:00 Wednesday
FRIDAY 110909
Resting 60 seconds between sets: Deadlift 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
Compare to 101207.
185-195-205-215-225-235-245-255-265-275 Didn't feel too bad after this workout. Maybe I should have upped it but my PR is 305 and I wasn't sure how much more I could have gone doing all of the small sets beforehand. Friday
SATURDAY 110910
Tabata “Bottom to Bottom” Squat Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!
Dave Leys 15/6:55. Post Tabata score and mile time to comments.
Compare to 101223.
Score is 12 (lowest number of reps) and time with mile is 14:20.My first Tabata! Holy Carp my thighs were tired from the squating and then I had to run!?!? At first it was like my legs were jello but about 200m in they started to return to "normal". ...This is the same WOD you did last page. So my mile was 10:00 (did 6mph pace on treadmill) minus 12 equals 9:48. You did 7:40, what the smokes?!! Good job, dude. Oh and good luck with the FGB charity (don't know if you're still collecting), I chipped in a little the other day. I mentioned this before but that is what I like a lot about CF is how it honors the military. So grateful to have people out there who sacrifice for this country.
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Post by oldskoolboarder on Sept 20, 2011 1:59:40 GMT -5
Thanks for the donation! I had a few anonymous ones that I couldn't place.
Fun event on Sat. And yes, it's 3 rounds w/ 1 minute rest between the rounds. EXHAUSTING. My legs still hurt from the wall balls.
Nice tabata, huh? The way I looked at it, it's only 1 mile, so I can bust my ass for that long. I actually felt was doing more of a 7:30/7:00 pace but that was just delusional. Wonder if I can do that faster w/o the tabata.
Another thing we've been doing to gauge progress is 2 minute time trials. Pick a discipline to improve and time yourself. I did double unders. First time trial I did 50. Second time I did it, 42. Ugh.
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Post by oldskoolboarder on Sept 20, 2011 12:41:13 GMT -5
Early morning one (for me) @ 7AM today.
Strength: Snatch Balance 5-3-3-1-1
STILL, hard for me, I'm still doing a lot of jerking vs strict snatch. Getting under that bar quickly is VERY tricky and unnatural.
45#-65#-75#-75#-75#
I find it surprisingly hard to go heavier.
WOD 5x 5 push press (135#/95#) 15 deadlifts 25 bar hops
I was a bit nervous meeting push presses again. And w/ the added difficulty of cleaning it, I struggled to figure out the weight. We were supposed to pick something where it would get challenging toward the 3rd round. I knew 135# would be a no go, that's a challenge to keep cleaning and the still push press. I noticed most of them who I assumed were stronger pulling out 25# plates for 95# so I went w/ that. Only 2 of the big guys went RX. My 'heavy' DL is probably just above 225# so I knew this was a piece of cake. Coach warned if we finish quickly, it was too light. I was too light. Now I wish I went 115#.
6:59. I did all the presses unbroken, which pretty much tells me it was too light. Even at 135# the DL's would be too light. And the bar hops are up my alley. Only once or twice did I break 'em up. I did them slalom style, centering above the bar and just bounce stepping (both feet) on either side. I did the last 25 unbroken. Next time, I'll go higher, kinda feel like I cheated today.
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Post by fatty on Sept 20, 2011 22:56:53 GMT -5
This wasn't the best weekend for me. We went to the amusement park on Saturday and we went to a Chinese buffet afterwards. So not only did I not workout but I didn't eat the best either and I was feeling it the next day. Monday I did the WOD but man I was kind of dogging it. Monday:
MONDAY 110912
Four rounds for time of: Run 400 meters 95 pound Thruster, 15 reps 15 Pull-ups
Austin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs). Post time to comments. Did normal pull-ups and then switched to jumping pull-ups. For the thruster I did 75#. Time was 19:02 and I should have pushed myself more on the pull-ups. Today, I was still feeling a bit sluggish so I didn't end up working out. Tomorrow I'm determined to come back strong. Tomorrow morning I plan on doing Fight Gone Bad. Your suggestion for the two minute time trials is a good one and one I will start doing in addition to the WODs. I need to "step my game up". And I understand what you mean with the snatch balance. It's very hard to get underneath the bar that fast, when I tried it my body felt awkward trying to. One of the reasons was that my squat had to get pretty low, which is something I'm still working on. Easier when they're air squats but when you add weight to the equation it is a whole new ballgame.
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Post by fatty on Sept 21, 2011 6:20:36 GMT -5
Oh my, oh my. That was tough Wednesday:
SATURDAY 110917
“Fight Gone Bad!”
Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20” box (Reps) Push-press, 75 pounds (Reps) Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
James Hobart 429. Add your points and post them to comments.
Compare to 110409.
Had to sub 40# thrusters for the wall ball and burpees instead of the row. (also my second step is about 15" instead of 20") My count was 293. I am beat. But in a good way.
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Post by oldskoolboarder on Sept 21, 2011 10:53:31 GMT -5
Yeah, FGB is a tough one but good. I'm liking it more and more because it seems like a good gauge for crossfit fitness, since there's multiple disciplines and a strict time element.
Do you have a weight bench? I've used that at my work gym for box jumps. Yeah, it's a little more cushy than I'd like but it gives me a better height.
Another sub for the wall ball might be a squat to overhead thruster (which what you might already be doing). Try it w/ a 20# plate or 20# total of dumbbells. That would equate (weight-wise) to the ball and the motion is very similar, as long as you get that deep (painful...) squat.
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Post by oldskoolboarder on Sept 22, 2011 16:18:17 GMT -5
Deadlift 2/3 5-3-3-1-1 REALLY wanted that PR today. I even spent some time doing the math so that none of my intermediate lifts hit the previous PRs. Yeah, that didn't work so well. 225-257-295-325-325 Failed on the 325. Ugh. I'll try for 320# next week. No crossfit on Sat. I'm doing an adventure race w/ the wife and her cousin. We're doing the Half-Oyster, we placed 3rd last year, gunning for 1st! oysterracingseries.com/San_Francisco.phpWOD Run 800 m 50 Wall balls 20#/14# 25 toes to bar I was able to do the first round of wall balls w/ 20. Then 10. Then 5's. Toes to bar started as 5's... 9:28 RX
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Post by Jincman on Sept 22, 2011 19:01:35 GMT -5
I took 12890 step today according to my 3DS.
;D
Jay
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Post by oldskoolboarder on Sept 23, 2011 23:40:32 GMT -5
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Post by oldskoolboarder on Sept 24, 2011 23:19:48 GMT -5
Great race day. Took 3rd in our Half Oyster race. 2nd year in a row.
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Post by fatty on Sept 25, 2011 13:51:31 GMT -5
Jincman, so the battery on the 3DS in sleep mode will last a full day? Almost 13,000 is a lot, I used to wear a small pedometer to keep track to try to walk about 5 miles throughout the whole day but got away from it. Need to set that up again. Oldskool, congrats on coming in third, with as big as that thing is it is pretty impressive. Oh, and my weight bench isn't the most stable to jump on because it wobbles a bit, it's fine when your body is on it but not the best for jumping on. Yeah, that was the thruster I was doing but with a dumbbell. The CF substitute is to use a dumbbell twice the weight of the ball since I'm not actually throwing the DB. Another recommendation is to make a medicine ball by putting sand into a cheapie basketball and sealing with duct tape but I haven't gotten around to doing that yet. Took Thursday off, did my WOD on Friday morning and P90X plyometrics in the evening: Friday:
SUNDAY 110918
Split Jerk 1-1-1-1-1-1-1 reps
Max Mormont 400lbs, Spencer Hendel 330lbs, Josh Everett 325lbs, James Hobart 315lbs, Austin Malleolo 305lbs, Gillian Formaneck 154lbs. Post loads to comments.
Compare to 101227.
95-115-125-125-135-165-165fail I failed on the last one because I had problems bringing the weight from the floor into clean position. If the bar was racked I think I could have gone up some.
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