Post by oldskoolboarder on Aug 23, 2011 16:16:16 GMT -5
Jerks Week 2 of 3
5-3-3-1-1
115-125-135-145-150-165
I PR'ed at 150# for the jerk but had a little more in the tank. I PR'ed at 165# but my form could be much better.
Ugh. Today's WOD was Karen. Simply put, 150 wall balls @ 20#. This felt like a death march. I knew I'd lose count so I marked my notebook with numbers 5 to 150 by 5's. I did most by 20's then 10's just to keep forward momentum.
RX @ 9:46.
CYE October 2007 Winner - Most miles 37.08!!!!!!!!!!!
Ha ha, heck no. My legs were bent starting from the ground. I can't even do one from sitting position. I have to start from squatting but I start with my legs forward a bit to make it tougher.
Forgot to ask you this before, when you did the headstand push-ups with the jetpack you used the blue band and the green band on the back. Does the band on the back also effect how easy or hard the exercise is?
Today was a better day:
Wednesday's WOD:
SUNDAY 110821
Shoulder Press 5-5-5-5-5 reps
Dave Lipson: 165-185-192-197-202(x4)lbs. Post loads to comments.
Forgot to ask you this before, when you did the headstand push-ups with the jetpack you used the blue band and the green band on the back. Does the band on the back also effect how easy or hard the exercise is?
I honestly don't know. The plan is blue-blue this weekend, I'll let you know. I 'think' it does because the green band does bear weight. And going from one color to the next on the vertical band makes a HUGE diff. Green to blue was pretty shaky at first.
The hardest part for everyone is being upside down. Not for me though, I was a b-boy in another lifetime so I used to handstand walk (not well) and various back flips. Sadly the fear of landing my neck now discourages that...
Just watched that vid. That seems like good progressions. However, the first one is dangerous for overly-aggressive weekend warriors (like myself). Relying on one shoulder is asking for disaster. My coach told us one of our gymmates visited an out of state gym while on travel. They were doing muscle ups, and our guy had just achieved them at home. He tried to keep up with their firebreathers and ended up blowing out his shoulder.
Your latest WOD is a really good time, and that is with breaking up the pullups. Really good.
I ended up not doing any cardio Wednesday night but I got some in on my rest day of Thursday. One of my goals this month was to run a mile at a 7mph pace so I figured I'd take a stab at it since it is close to the end of the month. That way I still had a few more days to attempt it if I couldn't pull it off. I was able to do it, with time it is about a 8:34 mile. Still a ways to go to get to PR but it's an improvement. Still need to try for 5 double unders in a row this month and I haven't practiced in a while.
Friday's WOD: Tuesday 110823
Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood
Jesse Bazarnick 9:32, Austin Malleolo 9:52, Denise Thomas 10:50 (20” box, 1 pood KB), Spencer Hendel 11:46, James Hobart 12:00. Post time to comments.
Didn't modify it to the "Pack" or "Porch" with fewer reps but I did substitute tuck jumps instead of double unders. I'd still be doing the WOD if I didn't.
My time was 23:01. Would have liked to get a better time but this WOD really got my heart racing.
Post by oldskoolboarder on Aug 26, 2011 19:11:25 GMT -5
I should mention that one of the women that started CF about the same time as me, beat me by 2 minutes. She's under 5' and under 100'. She's been doing the Whole 30 paleo thing and said it's made her feel stronger and faster. I'd agree...
Thanks for the props. Man, you get some for chugging through a long one. Instead of double unders, you could still do 120 singles. It's good to get the jumping practice in. Shit, I tend to handle double unders better during the WOD vs practicing. I think the pressure helps.
I also gave running a try this morning. During the school year, I walk my daughter to school and then sometimes run back home on a route of about 2.8 miles according to Motion-X GPS app. I've gone any where from 25 to 29 minutes. But w/ CF, I stopped the running. The last run a few months ago was more of the 29 minutes. I had time today, since now both kids are at the same school (OH YEAH!). I figured I'd give it a shot w/ my minimalist shoes that I use for CF and try to muscle it out a la CF. I wanted to see how much time I could shave off. I came in about 24:34 and I was spent, but felt good shaving almost 5 minutes. Goes to show how lazy I was though.
Post by oldskoolboarder on Aug 28, 2011 15:09:16 GMT -5
Saturday
HSPU 5-5-5-3-3
I went blue-blue for the first 3 rounds. Only a slight difference vs the green. I felt pretty strong w/ the bands so I figured I'd try RX. The last 2 reps of 3 I was able to manage against the wall w/ no assistance. Shooting for 5 next week.
WOD: AMRAP in 10 minutes
30 double unders 15 power snatches of 75#
4 rounds + 18 reps RX
The double unders were TIRING.
Went for a leisurely 20 mil road ride w/ friends. Time to chillax.
CYE October 2007 Winner - Most miles 37.08!!!!!!!!!!!
Some day I will be able to do a HSPU. Some day I will be able to do a hand stand.
Saturday's WOD:
WEDNESDAY 110824
Five rounds for time of: 185 pound Deadlift, 15 reps 15 Toes to bar
Jenn Jones 6:27 (135lb DL), Kim Malz 6:53 (135lb DL), James Hobart 9:14. Post time to comments.
I look above and those are some crazy times. My time was 15:38. I didn't modify the DL (did the 185#) but my Toes to Bar is with my feet starting from the ground. Maybe I can work up to hanging from the bar but the way my pull-up bar is in the door frame it really can't go much higher anyways.
Played some football with friends on Sunday. It started out as a pretty mellow game. Then after our second game we were wrapping up a couple of young kids came and asked to join us. Sure, no problem we're about done and we can squeeze in one more.
Then they go and bring their 7 other friends, they are actually in a league and wanted to practice against our "league". Uh, we're just some old guys trying to shed some pounds. But it was fun. We actually scored first and got an interception on the very next play. But after that it went downhill and we lost 21-7. We played with a 2-3 man o-line (we always just did 7 mississippi rushes) so our quarterback had literally no time to throw. It was like our offensive line stepped out of the way once the ball was hiked.
Meant to do my WOD with my mom this morning but had to call to cancel, so sore from yesterday. I'll try to get it in tonight.
Post by oldskoolboarder on Aug 29, 2011 15:27:22 GMT -5
Deadlift 3/3 this week, for the end of the cycle. My goal was to get a PR. I didn't much protein this AM so I was about to bag on the workout because I wasn't feelin' it. Then I decided to suck it up.
3-3-1-1-1 225-245-295-315
PR = 315#. So one goal down, still have to get those 5 DUs in a row.
WOD (made it up) 3x
Run 500m 21 double unders 21 box jumps
18:12
Not that great. My double unders fell apart, to the point where I had to do them 1 at time. Not sure what happened. Then the bench I used was too low, so I did the rapid fire box jumps to up the intensity and make up for the lower height.
2 more days to get 5 DUs in a row...
CYE October 2007 Winner - Most miles 37.08!!!!!!!!!!!
Yeah, those DUs are staring right at me and I've been trying to hide.
Monday's WOD:
THURSDAY 110825
“Nancy”
5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14, Jay Maroney 14:59. Post time to comments.
Compare to 110616.
Big Dawgs As Rx’d women 65#
Pack 5 rounds for time of: 400 meter run 65 pound Overhead squat, 15 reps women 35-45#
Puppies 3 rounds for time of: 400 meter run 25-35 pound Overhead squat, 15 reps
Buttercups 3 rounds for time of: 400 meter run PVC pipe-25 pound Overhead squat, 15 reps
Time: 17:29
I chose to do the pack (65# OHS) to concentrate on getting low in my squat and to be careful with the OHS since I still don't have bumper plates. My hamstrings were still tired from football but after I actually got into the WOD I felt pretty good. Tried to keep the rest between the run and OHS to a minimum.
After I cooled down a bit I hit the garage and attempted DUs. Was able to get to 3 of them in a row. Will take another crack tonight.
On your runs, does your gym use a track or treadmills?
Post by oldskoolboarder on Aug 30, 2011 18:28:06 GMT -5
Jerks Week 3 of 3
3-3-3-1-1
135-155-165-170-180
PR'ed again today, fortunately. I wanted to at least try. My first attempt at 180 was a fail, so I reset and tried again. Psyched for 3 different PRs in 1 month: jerk, deadlift, and front squat. I did err in that I didn't follow my coach's suggestion. His is that if you have a PR, don't use that weight for a rep, make it more to change it up. So I shouldn't have done 165, I probably should've done 170 and go from there. I was just having trouble w/ the math today.
WOD: Bottom to bottom
4:00 tabata of air squats Run 1 mile for time
WHOA, this was harder than it sounds. First you do 8 rounds of air squats, 20 s on, 10 s rest. When you rest, you rest in the down squat position, holding it w/ heels planted. After the 8th round, you run. For the 8 rounds, your score is the lowest of the rounds. So you don't want to blow it out at say 20, only to end w/ 10 reps at the last one, cuz your count is then 10. I hung w/ 17 until about the 7th round and dropped to 15. Tho I think I may not have squatted far enough, judging from the corrections of my coach at the time. MAN, your legs go on FIRE. Ater the last round, you get the 10 s rest and then run like hell.
I came back in at 7:55. You take your time and subtract your reps.
7:55 MINUS 15 reps for a time of 7:40. I saw times from this morning, some guy ran in with a 6:58 mile. I know the fastest miler in our gym is sub-5:00.
When I started the run, I couldn't even walk for about 50m. That muscle memory kills ya. But I tried to run as fast as I could, knowing it was only 1 mile. I almost passed out coming back in the door at the end.
CYE October 2007 Winner - Most miles 37.08!!!!!!!!!!!
That reminds me a bit of when I did "Nancy" a few days back. But you had to do a whole lot of squats and then a whole mile at the end. Much easier to just do the 400m increments but I understand what you mean when your legs get on fire. It should be against the law to run right after doing squats. It's like your body is supported by rubberbands.
Tuesday's WOD:
SATURDAY 110827
Complete as many rounds as possible in 10 minutes of: 15 Wall ball shots, 20 pound ball 15 foot Rope climb, 1 ascent
Pat Sherwood 10 rounds, Miranda Oldroyd 9 rounds + 13 wall ball (14lb ball). Post rounds completed to comments.
I subbed 40# thrusters instead and did 5 towel pull-ups instead of a 15 foot rope climb. Able to get exactly 6 complete rounds in.
Tried to also do some DUs afterwards and I did worse, only managed 2 in a row. Uggh. Man, I don't know if I'll be able to get both goals this month. I'll try again tonight but it's not looking promising.
Wednesday's WOD:
SUNDAY 110828
Five rounds of: 3 Cleans 20 Burpees
Jerry Hill 7:41 at 205lbs, Meg Carlson-Hixson 9:40 at 105lbs. Post time and load to comments.
First clean was 115# and the rest were 135#. 100 freaking burpees. Time was 21:25.
Post by oldskoolboarder on Aug 31, 2011 18:39:07 GMT -5
I wish our gym had a rope, we have the roof height. That would be fun to try, but I'd want to do it w/ gloves. My callus are just fine as it is.
I know, EVERYONE hates burpees. But I don't know any single exercise that gets you warmed up faster. Our gym penalty is 20 for being late. After those 20, I don't even feel like I need to warm up.
CYE October 2007 Winner - Most miles 37.08!!!!!!!!!!!
Post by oldskoolboarder on Sept 1, 2011 16:03:04 GMT -5
Made the same stupid mistake of using my PR as part of the rep scheme. I was lifting w/ a new guy today and kinda threw me off my game.
Front Squats 3-3-1-1-1
165-185-205-215-225
Failed at 225. I should've skipped the 215 and went 220. I had 225 coming down and then my elbows dropped and the game was over. Oh well, at least I PR'ed last week.
WOD 10 -> 1 games push ups 1 -> 10 pull ups
I don't know if I counted right cuz I blew this one up. I was first, though the girl was only a few seconds behind me. If I counted wrong, I'm sure my coach would've given me shit and he was standing right on me the whole time.
5:50 RX
My problem on pull ups is I have hard time string more than 6 in a row cuz my hands get tired. My core, arms, shoulders, etc are fine, still have juice, but the grip is for shit. Gotta work on my grip. Coach says to use HEAVY farmer walks to work on that.
CYE October 2007 Winner - Most miles 37.08!!!!!!!!!!!
Kevin Hare: Squat 365, Press 155, Deadlift 500. Total 1020lbs Keegan Martin (age 17): Squat 355, Press 135, Deadlift 400. Total 890lbs Matt Ross (age 15): Squat 300, Press 115, Deadlift 305. Total 720lbs Alyssa Ross (age 17): Squat 215, Press 95, Deadlift 315. Total 625lbs Katie Fairman: Squat 230, Press 95, Deadlift 275. Total 600lbs Post total to comments.
Compare to 110513.
Squat 310, Press 145 (failed on 155), Deadlift 305 (failed on 315) Total: 760#
Had to use the Powertec for the squat so I don't know how close that is to a real free weight squat.
Was lazy on the holiday weekend and ended up only playing tennins and basketball on Sunday.
Wow, this one was intense. 76 push presses and 143 JAL. I told my mom that this WOD was only 8 minutes and she was pretty happy...by the time it was over she was mad at me haha. We did the Plyo warmup beforehand to get our legs ready for the lunges for the WOD.
Tuesday I ran a mile with the wife but instead of the the weighted pull-up WOD I practiced trying to do kipping pull-ups. Man, I am so terrible at these.
I watched a video linked from crossfit.com of Camille Leblanc-Bazinet doing them and I was mesmerized.
!
Wednesday: FRIDAY 110902
15-12-9-6-3 reps for time of: 135 pound Power clean Bar-facing burpee
Jesse Bazarnick 4:42, Austin Malleolo 4:43, Matt Chan 4:57, Candice Ruiz 5:21 (95lbs), Chad Wittman 5:47. Post time to comments.
Post by oldskoolboarder on Sept 8, 2011 0:04:09 GMT -5
310 squat?!?! Shit that's a lot. I know that the weight isn't directly comparable to free weights, and I don't know the percentage diff, but 310 is a shitload.
Your Monday WOD was a mixed tabata. We did that on Sat. Holy shit are those hard that muscle memory gets to you VERY fast. However, I LOVE how efficient those 8 min are. I never thought I'd see results from that short a workout but I'm a believer now.
Yeah, you know why you're mesmerized by Camille? Cuz she's smokin hot. Love me some fit chicks. Re: her pull ups, those are butterfly kips vs the standard kip that the women next to her does. Note how much her feet are cocked. It's a HUGE amount of swing that can get very tiring but definitely helps w/ speed. I do more of what the woman in blue does, albeit slow. Less muscle effort (at least it feels that way) but slower.
Saturday HSPU 5-5-5-5-5
I did blue-blue for the first 2 rounds and the last 3 I did RX. I started using the kip on the last one but I have to work on it cuz apparently I just used my legs. Have to use my hips (core) more to provide more lift w/ the kip. He said the easiest way to think about it is that it's a push press upside down. Interesting.
One of our gym mates (a beast) brought his gymnast friend. That guy did freestanding handstand push ups. Holy smokes. THEN, he did one where he went from handstand, dropped to a pushup position w/ legs spread but DIDN'T touch his feet to the ground. And went back up. Yeah, that's my Sept goal.
WOD Tabata of Swings 32Kg/24Kg Push Press 40#/25# dumbells
Here you do 1 round of kettlebell swings for 20 sec, rest 10. Then switch to dumbbell push press for 209 sec, rest 10. WOW, this was hard. The 10 sec rest was barely enough time to breathe and switch equipment. Your score is total reps.
I dropped to a 24Kg and 30# dumbbells and only managed a 95. Most were above 100. That was pathetic.
This week is long WODs since it's the end of the strength cycle. On Tue (yesterday), I was a bit nervous that there'd be some damn rower but it was a bit more daunting.
Clean and jerk 135#/95# 1 -> 10 with 1 round of Cindy in between 5 pull ups 10 pushups 15 squats
I perused the times and everything was between 20 and 30 minutes. The cutoff is 30 minutes and our coach warned us that many did not complete a full 10 rounds. And my wife pointed out later, one guy posted 9 + puke, cuz he threw up after completing the 9th round.
I briefly considered 135# since my max jerk is around 180# now. BUT, this requires you to clean it as well. The board only showed 1 or 2 beasts going RX. I went w/ a round 100# cuz I wanted at least 3 digits in weight. Even at that weight, cleaning and jerking were going to be rough.
Wow, this was probably one of the hardest WODs I've done in months. I didn't think the clean & jerks would be so hard. At the 5th round, I was dying. I tried hard not to look at the clock and psych myself out. The pullups were fine, if I didn't do all 5, I could at least do 3, though that changed in the last half. But man, those pushups (games) wore me out. Had to break them up into 5's halfway through. And the jerks, oh the jerks. By the time I got to round 6, I was doing them by 1's and dropping the weight at knee level. You've never seen so many bars bouncing around the gym. On my 10th round, I was thru 5 SLOW clean/jerks. Someone called out that they were done (to ask for your time) and coach said 28:28. I had 90 seconds to finish 5 more and 1 Cindy. I slowed my breathing as much as possible and pulled those last 5 as fast I could, this time 2/2/1. Then flew threw pullups and pushups. Squatted like the wind. 29:26 baby.
Today the wife had a good one. After warmup, coach had them do a class 400m run tossing a 14lb med ball. They started w/ 20# but kept dropping it. During the run, in order to advance, they had to toss it to each other. If they dropped it, they ALL had to do 5 burpees. 2 balls and 7 people.
Then the WOD.
30 heavy deadlifts (225# for men) 1 min rest 50 ring rows 1 min rest 30 dumbbell snatches (each side) 1 min rest 50 medicine ball v ups
Burpees sucked, those just drain the life out of you. Double unders gave me trouble for some reason. Everything else was OK, but man, that 2nd round was a death march.
1 round + 159 reps. Missed 2 full rounds by 21. Goal for next time.
Bonus today, found out my work gym lets you check out kettlebells. We have a 30# and 40#. Time for some snatches and Turkish get ups.