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Post by oldskoolboarder on Sept 25, 2011 21:56:17 GMT -5
Wife just bought a new speed rope, same as Fitbomb's. I just hit a PR/monthly goal if 8 in a row.
Now we're obsessed w/ getting more this evening...
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Post by fatty on Sept 26, 2011 6:04:47 GMT -5
Monday:
TUESDAY 110920
“Lynne”
Five rounds for max reps of: Body weight bench press Pull-ups
Dave Lipson: 32/40-25/40-20/41-24/39-22/30 at 205lbs. Austin Malleolo: 23/43-18/43-13/33-13/26-12/20 at 165lbs. Spencer Hendel: 13/47-11/40-9/41-8/36-7/27 at 210lbs. James Hobart: 16/46-13/45-10/40-9/22-8/27 at 175lbs. Danny Nichols: 21/36-16/30-12/33-10/30-8/34 at 240lbs. Post reps for both exercises in all rounds.
Compare to 110415.
14/10 15/5 12/5 10/4 10/4 at 215.
I just did normal pull-ups, that's one of the reasons they are so low. I can't see how some of them could put up such high numbers, Danny Nichols still being able to do 34 pull-ups on his last set weight 240? That's crazy. (unless I have the order switched, but still, man)
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Post by oldskoolboarder on Sept 26, 2011 10:55:29 GMT -5
215# down to 10 reps?! That's insane. I haven't benched but not sure if I could do body weight for that many reps. Impressive.
If they're not strict pull ups, you can pop out WAY more than strict. W/ that butterfly, you can definitely crank them out.
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Post by oldskoolboarder on Sept 26, 2011 12:36:12 GMT -5
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Post by oldskoolboarder on Sept 26, 2011 13:04:39 GMT -5
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Post by fatty on Sept 27, 2011 23:10:22 GMT -5
For the bench press I have to use the Powertec, so I'm not sure what my max press is but I don't think I can do a true 215# even once. But my chest and arms are still sore from that WOD. Tuesday:
WEDNESDAY 110921
For time: 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 50 yards 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 100 yards 5 Muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 150 yards 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 200 yards
Pack For time: 5 muscle ups 155 pound Deadlift, 10 reps 15 Sit-ups Sprint 50 yards 5 muscle ups 155 pound Deadlift, 10 reps 15 Sit-ups Sprint 100 yards 5 Muscle ups 155 pound Deadlift, 10 reps 15 Sit-ups Sprint 150 yards 5 muscle ups 155 pound Deadlift, 10 reps 15 Sit-ups Sprint 200 yards
Post time to comments.
Compare to 110731. Time: 17:25 Did the assisted muscle ups and instead of sprinting I did stairs instead, stepping both feet up and then back down each step counting for a yard. The steps was by far the hardest part testing my stamina, it reminded my of a challenge from an episode of Biggest Loser. How in the heck do you find these things? I'm going to see if some friends will do this with me.
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Post by oldskoolboarder on Sept 28, 2011 10:31:57 GMT -5
Bummed on muscle ups strength. Sat at our gym is the day for it, but 1st week was skipped because of FGB6. So we had it again on Sat but I missed it because of the race. You bet your ass I'm going this Sat, I gotta see how close I can get...hope I don't rip my shoulder. I missed yesterday's workout cuz it was my daughter's 9th. Going to day, it's zerchers. Regarding the race, I was so psyched I was trying to find more for the rest of the year. My wife and I have a CF friend who used to road race (cycling) in college and is competitive like us. We want to race w/ her so I googled to see what was around. Most are mid-West and East coast races. I ran across Ruckus. That one looked REALLY fun cuz it looks like you're playing on a giant jungle gym, my kind of race. I'm also going to try to get back into cyclocross, mostly to see if my conditioning overcomes my lack of saddle time. www.sscxwc2011.com/For the most part, this race is about fun. You ride a little, then do an obstacle like a shake weight or thigh master, then ride, drink a beer, ride, etc. During the Sunday race, all the spectators end up creating beer feeds and you end up drinking beer the whole time during a race. Should be fun.
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Post by oldskoolboarder on Sept 28, 2011 10:32:52 GMT -5
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Post by oldskoolboarder on Sept 28, 2011 18:15:43 GMT -5
Strength
Zerchers (3/3)
3-3-3-1-1
Since this was my first week, I opted for 5-5-5-3-3. I wasn't planning on the PR since I didn't want to kill myself.
115#-115#-135#-155#-175#
WOD 3x Run 400m 15 Overhead squat (95/65) 10 Toes to bar
Man, struggled w/ this one. Yeah, I want to go RX but my OHS suck. I did 75# and decided I could do them properly so I went w/ that.
12:28
I wasn't paying attention on the first round and did 15 TTBs. I even did the first 10 unbroken. Dangit. The OHS was manageable so next time I think I can do 85#.
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Post by oldskoolboarder on Sept 29, 2011 19:10:20 GMT -5
Strength: Deadlift (3/3)
3-3-1-1-1
If I was going to PR, it had to be today. I stopped dead at 320# last week so I was thinking maybe a I shoot for 317.5# to make it achievable.
255-280-305-315-320
BOOM. PR @ 320#. 3 of us PR'ed pretty much at the same time today so it was good one.
WOD 7x
7 power snatches (95/65) 7 box jumps (28"24")
Yup, 28", that's the highest I've seen in a WOD. I tried 95# and decided I couldn't do that 49 times so I went w/ 80#. Box jumps were fine, though the first step down was so high I almost pulled a groin.
10:38
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Post by fatty on Oct 1, 2011 22:14:16 GMT -5
So far my friends aren't showing too much interest in the run ruckus but me and my wife are thinking about doing it. Still need to talk a bit more about it. After all the steps I did on Wednesday my calves were sore for Wednesday's WOD: THURSDAY 110922
Run 5K
Post time to comments.
Compare to 110816.
I took a leisurely pace and finished with a time about 36 minutes. Thursday was a rest day but I jogged a bit with my oldest daughter. She's entering in a cross country school thing for 3rd and 4th graders where they run a mile. We did about a half a mile, man, she struggled so we'll have to work on that. Friday instead of the WOD my wife and I went to Lawrence and hiked on the George Latham trail. It's about a 4.5 mile hike, we had a good time. I was going to do a WOD when I got home later but I was being lazy. Laziness carried over into Saturday until I manned up and just finally did it. I was feeling sluggish beforehand too but man, working out can do wonders for giving more energy for throughout the day. Saturday:SATURDAY 110924
“Santiago”
Seven rounds for time of: 35 pound Dumbbell hang squat clean, 18 reps 18 Pull-ups 135 pound Power clean, 10 reps 10 Handstand push-ups
Rob Orlando 28:59, Kristan Clever 39:33 (as Rx’d), Rebecca Voigt 46:21 (as Rx’d), Katie Hogan 70:20 (as Rx’d). Post time to comments.
Big Dawgs as Rx’d
Non Games competitor women - 25/95
Pack Five rounds for time of: 25-30 pound Dumbbell hang squat clean, 18 reps (30#) 18 Pull-ups (did first set strict, the rest jumping pull-ups) 95-115 pound Power clean, 10 reps (115#) 10 Handstand push-ups -or- 20 HSPU progressions (decline push-ups with feet on a chair 30" high)
Women - 15-20/65-75
Final time was 45:27. Later we went to the park to run a mile with the kids. My oldest struggled, I think her allergies played a part as well. Her run with the school is on Wednesday so I'm going to try to do it tomorrow and Monday as well and let her rest Tuesday. My boy, who is the youngest, really surprised me. He doesn't like basketball or football and is not the best with catching any type of ball, but he was running like a champ. So I want to be sure to encourage that. He also likes tennis (the little time we've played it).
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Post by oldskoolboarder on Oct 2, 2011 1:55:17 GMT -5
Nice job on that last WOD. That's LONG. I'm tired reading it. Good on your kids. I think it's important to 'do as I say' and show kids that you can exercise while still encouraging them. And it doesn't have to necessarily be a 'sport'. Playing on the playground counts too. Heck I even bought a slackline so we can play at home or bring it to the park when we feel like it. www.gibbonslacklines.com/Man, that thing is hard. I think it'd be cool to take your wife to the Ruckus. Don't think of it as a 'race' but a way to get exercise and fun. Might be worth checking if there's a junior division, many of them have kids versions too. I remember saying you took your wife and played at the park, this seems like the same, but w/ a ton of people. My bud did the MovNat thing, which kind of teaches how to move naturally, which just seems more fun that focusing on equipment or a regimented exercise. Seems more play-based to me, which I'm all for. www.fitbomb.com/2011/08/reclaiming-play-one-day-movnat.htmlSaturday Crossfit Muscle Ups (3/3) i've been waiting for this for months and I HAD to go to the gym today to get at least one day in, despite my boy playing soccer at lunch and daughter at vball practice in the late morning. I had it in my head that I could try to do one if I just kipped hard enough. Then we did the progressions. Hell no, I can't do it. You REALLY have to have your ring dips solid for strong lats so your elbows stay in tight. (I don't, still need a red band.) If not and your arms flail out, you'll tear a shoulder out. Apparently a girl at a nearby gym was playing around trying to get it and lost it on the way up: she broke her arm. Our coach broke up the exercise in to steps and we worked on those steps as reps. I barely got to the part where you start from the knees and carry yourself up by pushing on your toes. The next progression is to flatten the tops of your feet to remove the toes. SHIT, that's hard. I'm going to work on this at home, but it'll be months. WOD 50 thrusters (75/55) 40 double unders 30 kettlebell swings (70/53) 20 overhead squat reverse lunges (75/55) 10 burpees WOW, this was hard. I REALLY wanted to RX today but the 70# KB is a beast, used 53#. I was also worried about the lunges because I've never done that move. Holy shit that was tough just warming up. I changed from 15# plates to 10#/5# in anticipation of dropping the 5# plates on the lunges. I did the first 20 thrusters and then it started to break down. I was beat by the time I started the DUs. I brought my new rope so I did my best. I think I did string about 5 max at one point. I was done at the KB swings and did them in 10's. The lunges were at 5, but I kept the weight RX. 13:16 which seemed like an eternity.
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Post by oldskoolboarder on Oct 3, 2011 18:41:17 GMT -5
Wife had a brutal WOD today, it's long WOD week.
Coach writes 500 m row and you start.
THEN, he writes part 2, 500 m row.
For every second of delta between both rows, 3 burpees.
THEN, the 3rd row...and burpees again.
She said that's been the closest she's been to throwing up.
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Post by oldskoolboarder on Oct 4, 2011 17:41:55 GMT -5
Long WOD
3x
20 over head lunges right/left side 45#/30# Run 400 m 20 over head lunges right/left side 45#/30# 20 kettlelbell swings 70#/53#
I thought it was a bar and thought, OK that's doable. Nope, you use a dumbbell. I tried 45# and there was no way I could do 120 steps. I brought it down to 35#. I've tried a 70# KB and it pretty much launches me into the air. I went with a 28 Kg (62#) which was heavy enough.
18:31 and I wanted to die.
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Post by fatty on Oct 4, 2011 22:54:28 GMT -5
I hear you on those muscle-ups. I didn't think they would be that hard but the first time I tried one with my "TRX" band, yeah it wasn't close to happening. Like you said, those rings need to be solid and my elbows wanted to really flare out, and that is using my legs for leverage to lift up. Uggh. MONDAY:
SUNDAY 110925
Deadlift 3-3-3-3-3 reps
Austin Malleolo 525lbs, Spencer Hendel 525lbs, Cole Dick (age 15) 425lbs, Candice Ruiz 310lbs, Alyssa Ross (age 17) 300lbs. Post loads to comments.
Compare to 110630.
205-255-285-295-305 My PR is 315 at 1 rep so I was happy that I did 3 at 305. But I wonder if I could have bumped it up just a bit more.
TUESDAY:
MONDAY 110926
Complete as many rounds as possible in 15 minutes of: 10 Wall ball shots, 20 pound ball (subbed 40# thrusters) 10 Toes to bar 10 Box jumps, 24” box (used third step which is 22.5")
Adrienne Briggs 10 rounds + 6 wall ball (20” box, 14lb ball), Maggie Dabe 8 rounds + 8 toes to bar (20” box, 14lb ball), Laura Dziak 7 rounds + 7 wall ball (20” box, 14lb ball). Post rounds completed to comments.
7 full rounds and 10 thrusters and 10 TTB. My grip was terrible on the TTB, I did the first five straight without bring my feet to the ground but after that I had to break them up in sets eventually having to bring my feet down to the ground each time. Well, me and the wife officially signed up for the Run Ruckus. We picked a start time for 11:30. We're going to do it as you suggested, more as to have fun and not as a race. Should be fun, but man it was hard forking over $170 for the obstacle course. But hey, who knows when something like this will come around again.
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Post by oldskoolboarder on Oct 5, 2011 0:02:07 GMT -5
Yeah, those adventure races can get pricey but they are REALLY fun. And agree, who knows what races come around. Seems a lot of those cool races like this happen mostly mid-West and East Coast.
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Post by oldskoolboarder on Oct 6, 2011 16:05:43 GMT -5
FGB style
Calorie Row Medicine ball v-ups 20/14 Box jumps 20" Burpee bar touch (burpee then touch pull up bar) Ring rows
3 rounds, 1 minute at each station, 1 minute rest between rounds
216 RX
Whoa, tiring.
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Post by fatty on Oct 6, 2011 20:23:47 GMT -5
Yeah, those adventure races can get pricey but they are REALLY fun. And agree, who knows what races come around. Seems a lot of those cool races like this happen mostly mid-West and East Coast. Ha ha, with all the races you run in, it seems like they are mostly out West. Yesterday I skipped my WOD because I was busy all day and had church at night but did a light ~3 mile jog home from church. For today's WOD, I had my first reference point from a previous workout. The Crossfit Games Event 10 I did back on Aug. 8th! Copied exactly what I did to get a good gauge of myself. Thrusday's WOD:
FRIDAY 110805 WEDNESDAY 110928
CrossFit Games Event 10
For time: 20 calorie Row (subbed 20 45# SDHPs) 30 Wallball Shots, 20 pound ball (20# thrusters) 20 Toes to bar 30 Box jumps, 24” box 20 Sumo-deadlit high-pull, 108 pound kettlebell (bar with 95#) 30 Burpees 20 Shoulder to overhead, 135 pounds ( 95#)
120 foot Sled pull, sled plus 165 pounds (didn't do)
I didn't accurately time myself but it was about 22 minutes. Time was 13:47, nice improvement but I wish I accurately timed myself last time. Did toes to bar the same way as well, which was to start each one with my feet on the ground. On your last workout you did burpee bar touch, on your regular burpees when you come up do you normally jump up (though I'm guessing with the bar touch it is a much higher jump)?
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Post by oldskoolboarder on Oct 7, 2011 11:09:17 GMT -5
On your last workout you did burpee bar touch, on your regular burpees when you come up do you normally jump up (though I'm guessing with the bar touch it is a much higher jump)?[/quote Yes, I normally jump up on burpees. Though a few months ago, it was worse, so towards the end of the WOD when I was exhausted, it was more like clapping hands in the air while just standing up... Here, the intention is to get you to reach just a little higher and actually 'enforce' that jump. I was at the shortest pull up station (cuz I'm short) so my jump wasn't too high. Next time I'll try a slightly higher bar. The box jumps were abnormally easy, mostly cuz I usually use a 24" and the last box jumps we had were 28".
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Post by oldskoolboarder on Oct 8, 2011 18:37:07 GMT -5
One of my favorites today. Didn't have a name but I'd call it the Double Under Death March
3 rounds 1 min 20 air squats 1 min max double unders (DU) 1 min 10 pull ups 1 min max DU 1 min strict press 45/35 1 min max DU
No rest between rounds. Your rest is taken when you finish up the non-DU round. So if you do 20 air squats in 20 seconds, you've got 40 sec of rest before the double unders.
Of all the days to leave my new speed rope at home, SHIT.
I walked in and one of the firebreathers just finished his at 300 RX. 300 double unders in 3 rounds, 100 avg/round. Holy crap.
192 RX. Not bad for my first try. One of the women, tiny woman, is a beast. Used to be an All American high school bball player in Indiana. She finished w/ 350. And this includes the fact that I beat her off the pullup bar by 20 sec every time. CRAP.
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