Isabel and Front Squat

Isabel
For time:
Snatch 135 pounds, 30 reps
 
as Rx'd: 3:17
 
Lost my steam around rep 20-21. From then on it was a struggle. I think I was at the 2:25 mark at 25 and it took me almost a minute to do 5 stinkin reps...
 
Front Squat:
Hip is still bothering me so I went really light and worked on staying in the bottom position to get a good stretch.
 
4x5 (each rep was done with about a 4 second hold at the bottom of the squat)
135-135-155-175-175
 
Back Squat x 15 reps (135#)...again...held each rep at the bottom position. Dropped a long way from doing 275# x 20 just two weeks ago...depressing...

Roy

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups


as Rx’d: 20:27

Box jumps bogged me down and grip became a real issue. I did the first 3 rounds of DL’s unbroken and the pull-ups were broken 10-8-7 for the first 3 rounds and after that it was in sets of 6-9…and 2’s on the last round. May have to start doing some farmer’s carries in my cash out or something to build my grip up. I might have been able to do the first round of Pull-ups unbroken, but I was trying to save my grip for the long haul…really worked out well for me…

Deadlift and Deadlift and Double Unders Metcon

CFSB Week 4
Deadlift 3x3

I did 5x5 and worked at sub maximal loads in order to continue perfecting my form.

WU sets (x5): 135-185-225-275-315

Work Sets: 335-345-355-365-375

This time last week I did 375 3 times and I then backed off to 315 for sets of 5. I think skipping squats yesterday helped my hip today. I felt better and was able to work back up to 375 x 5 on my last set.

Football Practice 5:30-8:15

Metcon: 10min or less

Three rounds for time of:

275 pound Deadlift, 10 reps
50 Double-unders

as Rx'd: 4:54 (PR)

Previous best was on March 22, 2009 at a time of 6:14.

Death by Clean and Jerk

CFSB week 4


No Strength work today. I decided to skip my back squats today. I am trying to let my hip heal up. I want to be able to do some decent DL work tomorrow. I may come in and do some bench later though. Haven’t done that in a long time.

Death by Clean and Jerk
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.

as Rx’d: 10 min + 7 reps. No PR today. Last time I did this with powercleans I got 11 + 3.

I opted for powercleans instead of squat cleans in order to reduce the wear on the hip and increase power output. It only bothers me when I am in the bottom position coming out of the hole. I didn’t think doing dynamic front squats would be very wise at this point.


Cash-out: More C&J work. I did sets of 4-5-7-7-5-5-5 in order to round out to 100 reps for the day.

Skill Work: Breaking down the pack n’ play and loading the kids up.

Angie

For time:
100 Pull-ups (15-15-15-11-10-10-6-7-9-2)
100 Push-ups (20-15-10-sets of 5-8 to finish)
100 Sit-ups (unbroken)
100 Squats (unbroken)

as Rx'd: 14:47 (PR*)

*Previous best on 11/16/2009 was 15:52, most recent time on 12/31/2009 was 16:27.

Pull-ups and Push-ups killed me today. I expected the Pull-ups to be rough on me, but thought I would do better on the Push-ups. I finished the pull-ups/started the push-ups about 50sec sooner than last time. It still took me too many sets, but obviously I am moving through them faster. Also finished the push-ups about a min sooner than last time. I started the Sit-ups right at the 9:00min mark. So…5:47 to do the sit-ups and squats and 9:00min to do Pull-ups and Push-ups. I gotta take time off the front end somehow!

Hip feels better…still sore, but better. Almost omitted the squats going into it, but once I got warmed up, it felt pretty good and had little to no pain or discomfort with the body squats. Still planning on skipping Back Squat tomorrow. May do some Oly practice prior to the MP WOD. I want to be able to do some good DL work on Tuesday.

Front Squat and CrossFit 2010 Final Event

CFSB Week 3
Still rehabbing right hip. Feels better, but pretty fatigued.

Front Squat 3x3

135-185-205-235-265-285 (felt a pop in my right hip on 3rd rep)-290(Miss. My butt raised too fast out of the hole pitching me forward. Thought about fighting through it, but I decided to dump it with my hip giving me trouble and call it a day....live to fight another day I guess)

Tied last weeks set of 3.

I am a little frustrated. I felt pretty good up to the 3rd rep of 285. But like I mentioned above, on that 3rd rep I felt a pop deep within the hip and I think it was in the back of my head for the set of 290. I have been trying to work on my hip mobility all week and pushing my knees out and staying on the outside of my feet. As a result, my right hip feels pretty fatigued.  In hindsight I probably should have stayed lighter to work on reconditioning my hips and knees along this new motor pathway rather than plowing ahead and going for a PR. I am planning on backing off the weight next week for both squat and FS next week in order to work on my form.

Metcon: 10min or less

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12' Wall climb (Omitted for lack of resources, imagination, and motivation)
95 pound Overhead squat, 21 reps
12' Wall climb (Omitted for lack of resources, imagination, and motivation)
Seven minute time cap. Score time of completion or reps completed within the cap.

Part A: Scaled to 3 Rounds for Time of:

30 Push-ups, release hands from floor at the bottom
95 pound Overhead squat, 21 reps

2 rounds + 30 Push-ups + 20 OHS (21OHS in 7:01-02)


Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.

Part B as Rx'd: 1 round + 15 TTB (Finished last 15 TTB after 7min cap)

Run, Kettlebell Swing, Pull-ups

CFSB Week 3


20min Metcon
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

as Rx’d: 23:40

Grip was gone by the end. I was doing singles on the round of 12 pull-ups…and I about broke my teeth on the round of 24 PUs. I was using a butterfly kip and I guess I had my chin stuck out too far on the way down and I clipped my chin…freakin rattled my teeth pretty good. Needless to say I was sure to keep my chin up after that…Great WOD.

Deadlift and Deadlift Fran

CFSB Week Three
Deadlift 3x3

WU sets: 135-185-225-275-315-365-375*

Straight Sets: x 5 reps
315-315-315-315-315-335-355

*I started out with the intentions of working up to a heavy 3x3, but I when I pulled 375 for a set of 3, my back didn't feel right. I am a little frustrated with it and am trying to be patient and let it heal or get better. I took a rest day yesterday from squatting and thought I would be okay today to lift. My hip still has an impingement in it, but I have been working it out and it feels better.

I ended up backing off to 315 and did some straight sets and honed in on my technique. I felt pretty good by about the 4-5th set of 315 so I put on 335 then 355 each for a set of 5. Both felt pretty good and tight. In hindsight I think I should have warmed up better and done some straight sets of 315 befor going up to 375.

I think I am just going to continue doing some straight sets with submaximal loads and work on strengthening and rehabing my lower back over the next few weeks. May try to do straight sets with 335 next week.

Metcon: 10min or less

21-15-9 reps for time of:
Deadlift 225#
Chest-to-bar Pull-ups

As Rx'd: 4:48

Skill Work/Development: Double Unders and HS Walks

Amanda

Three rounds,
9-7- and 5 reps, for time of
Muscle-up
135# squat snatch

as Rx'd: 9:43

Muscle-ups were the bane of this WOD for me. My goal was to not burn out on the first round. I tried to stop myself a couple of reps short of what I felt my max would have been during the first round...hoping that it would play dividends in the latter rounds.

Unfortunately, I got to the point during the MUs were I was so sweaty and slimy that I could not grip the rings. I was whiping the rings, my hands, chalking, but the rings just stayed slick and my hands were slimy. I wasted a lot of time on them...How I broke them up per round is noted below.

Rd. 1: 4-3-2
Rd. 2: 2-1-1-1-Miss-1-1
Rd. 3: 1-1-1-Miss-Miss-1-1

Snatches were done with what I call the "drop method" for lack of a better descriptor. I would snatch it up, drop it, reset and go. They weren't bad. I missed twice due to technical flaws. I didn't pull under the bar fast enough once and got off balance another time. Just a blah WOD for me today...definitely nothing to write home about.

Shoulder Press 5x3 and The Chief

CFSB Week Two:
Shoulder Press 5x3
115-135-155-170-180 (5# increase from last week)

Shoulder Press 10-15reps
135x13 (Increase by 2 reps from last week)

Metcon: Less than 20min
“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Rounds as RX’d: 28 + 3 PC + 6 PU + 6 Body Squats (6,6,6,5,5+3+6+6)

Front Squat 5x3 and CrossFit Football WOD Revisited

CFSB Week 2
Front Squat 5x3


135-185-225-250-275-285(10# increase from last week, still 20# off my recent best)-295(2…didn’t even attempt the 3rd rep…mentally weak moment…)


BS 15-20 reps
275x20 (did 225x20 last week and it was too easy…this one was just right… )


Metcon: 10min or less


7 Rounds For Time of:
3 Handstand Push Ups
5 Power Cleans 185 lbs
7 Pull Ups (Chest To Bar)


 As Rx’d: 9:04 (PR, Previous time on 6/29/09 was 11:26)


Used a different approach this time around on the PCs. I saw a video of Rob Orlando doing cleans in a WOD where he would clean it up and then drop it rather than lowering it to the floor. I gave it a go this time and feel like it saved my grip some. I had to reset after every rep, but I only had to chalk on the last two rounds after the 3rd rep. My hands were getting pretty slimy by then.
 
HSPUs were unbroken and Pull-ups were all unbroken except for the last round. I did 4-3*-1
 
*(I missed the last C2B Pull-up. Got my chin over at 8:56, dropped and then jumped back up for the last C2B at the 9:04 mark..almost stopped...glad I finished)

Thrusters and 400m Runs

CFSB Week 2

Supposed to be a rest day today, but our summer weights program runs M-W-F and I had to be here anyway so I decided to do my 20min metcon today and take my rest day tomorrow…which I am so looking forward to!

20min Metcon

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

as Rx’d: 19:12 (2:15 PR! Previous best was 21:27 back in Dec ‘09)

Thruster Breakdown:
Rnd 1: 15 Unbroken
Rnd 2: 10-5
Rnd 3: 9-6
Rnd 4: 8-4-3
Rnd 5: 5-3-3-2-2

I was ran out of gas on the last round of thrusters, but I felt like my runs today were better than last time...still slow...but better...

Lots of stretching and foam rolling is in my future over the next couple of days. Gonna hit FGB on Friday after Front Squat.

Deadlift 5x3 and Pull-ups, Ring Dips, Sit-ups, and Body Squats

CFSB Week Two

Deadlift 5x3


Warm-up sets x 3
135-185-225-275-315-365

Work Sets: 5x3
385*-315-300-300-300-300-225-135


*I was in the process of working up to my first work set of 385# and was feeling pretty good. My form was tight and I felt like I was making some progress towards training my body to set my back and maintain it throughout the entire pull. When I put on 385 I felt good until I set the barbell down after the 3rd rep. I think I must have relaxed my back at the top because I felt a sharp pain in my lower back on the right side when I set it down. It’s weird…it didnt hurt during the pull, but it was when tension came off my back that I noticed the pain.


I decided that being pig headed and trying to press on was not in my best interest at this point so I chose to err on the side of caution and deload. I backed off to 315 and did a set of 3 (felt fine), then back down to 225. It was too light so I put 300 on and just did some really strict straight sets of 3 and worked on setting my back and staying tight through the full ROM. I feel better about it now, but at the time I was completely dejected about it. Felt like I had totally wasted my day.


Metcon: 10min or less


Ten rounds for time of:
10 Pull-ups
10 Ring Dips
10 Sit-ups (Anchored Abmat)
10 Squats


As Rx’d above: 11:23

I decided to go with ring dips instead of bar dips. I need to start getting them out and doing them in my warm-ups and cool downs. The lack of work on the rings showed today.


I was really hoping to break 10min, but as soon as I came off the pull-up bar around round 7 I knew the likelyhood of that happening was slim to none. Still a good workout…just feeling a little lack luster all around about things today. Crappy strength WOD (40#‘s less than last week)...and missed my goal for the metcon…but Praise the Lord I am able to work out. Things could be a lot worse…

Back Squat, Toes-to-Bar, and Kettlebell Swing

CFSB Week Two
Back Squat 3x5

135-185-225-275-300-320-340 (5#PR from Last week)*

Metcon: 15 min or Less

For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

as Rx'd: 6:06

TTB wrecked my grip and made the KBS rough. I was shooting for sub 6min and just missed it. Chris Spealler is a freak of nature for doing this sub 6min at a bodyweight of 140#s!!

*Did the Metcon before the Strength as a warm-up for the BS WOD.

Skill Development: HS Walks, Back Levers, Hang Power Clean Singles.


PR'd on HS Walks. Made it 45' 10" without falling over or stopping. I had some balance issues the first 10' or so, but I was able to regain my center and finish. Felt pretty good! Back levers...well yeah...still working on them. HPC were lightish. Only went up to 250...compare to my 1RM of 310...Hips just had no fire today. Decided to call it a day.

Shoulder Press and Michael

CFSB Week One
Shoulder Press
3x3...misread it and didn’t realize I was supposed to do 5x3…DOH…

WU: 95-115-135

Work Sets x 3: 160-175-190(2) Couldn’t lock it out. Got it just above my head, but couldn’t finish. Probably should have made a smaller jump between 175 and 190…but 175 went up easy and 185 was my last 3 rep PR so I went for 190. Maybe next time.

10=>15 reps: 135 x 11 (just made it…)

Metcon 20 min max:

1/2 GHD Michael
3 Rounds for time of:
Run 400m
25 GHD Sit-ups
25 Back Extensions

TT: 10:53





Skill Development:

Squat clean practice. Worked on speeding up the transition between the jump (2nd pull) and pulling under the bar (3rd pull) to recieve it. Also worked on sitting in the bottom position a bit.

HS Walks, DUs and 32” Box Jumps

Front Squat and Walking Lunges, Pull-ups, and Sit-ups

Metcon (10 min or Less): Walking Lunges, Pull-ups, and Sit-ups (Anchored and abmat)

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

as Rx’d: 8:04


This frustrates me. I did this about 4 weeks ago with unanchored Sit-ups in 8:03 and I was a second slower today using anchored, abmat sit-ups (as shown on the MP video).

However, I think the problem today was with my pull-ups. I think starting the CFSB, missing my rest day, and the last three metcon I’ve done being grip intensive had a detrimental affect on them. Last time I did this WOD I was able to maintain my butterfly kip through all rounds of pull-ups. Today I started losing my butterfly around rep 15-16 of the set of 21. I never came off the bar at any time on any round, but I did hang on the bar and have to revert back to my standard kip about midway through each round. The lunges felt pretty good. I moved through them pretty fast until the last 150’. I could tell I really slowed down then.

...excuses…

I was a genius and did the metcon before the strength WOD today due to timing and the way my schedule was going to work…


CFSB: Day 4, Front Squat 3x3

Work Sets: 245-265-275 (most recent best is 305…no PR today…)

Nate

I am on Day 3 of the CFSB and am supposed to have a rest day today, but due to scheduling, I have to miss it this week...boy could my body use it though. I decided to do the following for my 20min Metcon in an attempt to save my legs for Front Squats tomorrow.

Nate
AMRAP in 20min of
2 Muscle-ups
4 Handstand Push-ups
8 2pd Kettlebell Swings

as Rx'd: 12 rounds + 1 MU

This one was a botched WOD. I had quite the ordeal during the WOD. I had the idea to just do this barefoot after I had set my rings at the height for doing MUs...but I set them with my shoes on...now you wouldn't think the extra 1" lift provided by the shoes would be that big of a deal, but around round 4 I could tell my grip was starting to wane some and I was having a hard time getting a good, tight, false grip. I missed a MU, grabbed a 24" box and climbed up to tried and lower the rings, but I had them so secured that I couldn't do it without wasting 5min or more. So...I tried stepping off the box for a couple of rounds, but then I was doing almost a swinging MU which wasn't very efficient...and I am no gymnast. I scrapped that plan, ran across the weight room and grabbed a 45# bumper and used that to give me the lift I needed to set my grip. I stayed with the bumper for the rest of the time remaining.

So...by the end I wasn't even winded due to all the running around and adjusting during the WOD along with the pace I had to slow to in order to ensure I got the MU rep and did not miss. Grip was a major issue for me today.

I'm gonna hit today's MP WOD tomorrow and see how that goes.

Deadlift 3x3 and Deadlift/Burpees WOD

CFSB Week One, Day 2


Strength WOD: Dedlift 3x3

WU: 135-185-225-275-315-365


Work Sets: 385-405-425*

*I did 2 reps, failed on 3rd. Waited about 30-45 sec and pulled the 3rd rep.


My best for 3 reps is 435, but that was with a touch and go on every rep. After reading Rip's "Starting Strength", I made sure to stop and reset my back between each rep.

DL 15-20 Reps: 225x20...I should have done 275# this was way too easy. I forgot about it until after the Metcon below. I was pretty cashed, so I decided to just do 225#. Next time I will know better. I will up the weight.
Metcon: 10 min or less

5 RFT of:
275# DL, 5 reps
10 Burpess

as Rx'd: 2:51.92 (PR from 2.53.33 on 1-8-2010)

Back Squat 3x5

CFSB Week One, Day 1

Strength WOD: Back Squat 3x5

WU x 5 each: 45-135-205-255

Work Sets: 295-315-335

Ben and I video taped each other from the side. My depth was good, but I had a tendency to go forward when I went down. You could see the barbell drift over the front half of my foot rather than stay over the midfoot.

I may stay at this weight next week until I fix the problem. I may need to warm up better. I'm not sure if my hamstrings were too tight or what the deal was. Last time I did this I went up to 315 but I did a lot of warm-up sets slow and controlled. My form was better then.

Metcon: 15 min or less
I did 4 rounds of the OH Walk/Wallball/Farmer's Carry from the MP.

As Rx'd for 4 rounds: 16:15

Skill Development: Handstand Walks

Did 5 attempts and covered about 10-15m per attempt. HS Walks are coming along.

PWO Nutrition

I was feeling like more of a meal than a shake this morning after my WOD so I threw this together. Turned out pretty good.

4 Extra Large Eggs Fried Over Easy in Real Butter Seasoned with Cayanne Pepper and Cajun Seasoning.
1/2 cup of my spicy, home made three pepper salsa
2 TBS of Sour Cream
1 Piece of Pepper Jack Cheese
1 Sliced, Vine Ripened Tomato

30g Protein
14g Carbs
35g Fat

Very Tasty!!

One-Armed DB Thrusters and Double Unders

Threw this together based on the equipment I have available...I wanted to put a goat of mine into the WOD to force me to work on it so I decided to combine some Double Unders with some heavy one-armed thrusters and boy did this one kick my rear.

15 Right-Arm DB Thruster, 70#s

50 Double Unders

15 Left-Arm DB Thruster, 70#s

40 Double Unders

12 Right-Arm DB Thrusters, 70#s

30 Double Unders

12 Left-Arm DB Thursters, 70#s

20 Double Unders

9 Right-Arm DB Thrusters, 70#s

10 Double Unders

9 Left-Arm DB Thursters, 70#s

as Rx'd: 15:11

I had a terrible time with the DUs. I couldn't get a rhythym to save my life. The only round I did unbroken was the round of 10 DUs. This is a little frustrating especially coming off of a PR on Annie just the other day.

The Thrusters were rough too. I did the first round of 15 with the right arm unbroken. After that it was all down-hill. I especially had a hard time with my left side thrusters. I had to use my right hand to stabalize the DB a few times and keep it from falling out of the rack position. Tough workout...but a good workout

War Wounds

Ok...so they aren't really War Wounds, but I am going to come home from this vacation with less flesh than when I left.
Over the course of the past 10 days or so I have torn a pretty big callous on my left hand...

acquired a couple of nice strap burns from all the Ring Dips yesterday... 

and I also have a nice rug burn on my back from doing Annie in the bedroom a few days back...not to mention a raw spot on my tailbone from Annie as well.

Needless to say...I may need a vacation from my vacation...

150 Pull-ups and 150 Ring Dips

Went to the local park yesterday so the kids could play. Saw a place I could hang my rings. My initial intent was to do 30 Muscle-ups for time, but it wasn't high enough for muscle-ups so I did the following...

150 Pull-ups
150 Ring Dips
(Partitioned 5 PUs and 5 Ring Dips for 30 sets)

Cash Out: 10-10-10 Ring Dips and 2 L-Pull-up Negatives...I ran out of time. The wife was sending me bad, "I am tired of chasing these kids while you work out," vibes...so I decided to cut my losses and pack up.

Started to time this one, but ended up just doing it for completion. I had kids running all around me and it took away from my focus a bit. I even let some kids swing on my rings a bit.

I did come to the realization/conclusion that a 2-2.5" Pull-up bar and Ring Dips make a big difference when doing this type of WOD. I may start doing ring dips in my warm-ups and all WODs.

Vacation Odds and Ends...

Kettlebell Cindy

Still on Vacation in Florida.

AMRAP in 20 min of:
5 Kettle Bell Swings, 2 pood (Sub 70# DB)
10 Push-ups
15 Body Squats

Just trying to throw something together with what I have to get a good workout.

as Rx'd: 21 + 5 + 10 + 3

KBS and PUs were all unbroken with ease, but the squats were another story. They kicked my Arse...they sucked the ever living life out of me for some reason. Not sure what the deal was, but I was way behind my normal pace for this type of WOD.

Still a good workout.


Took a rest day yesterday.

Death By Push-ups from Wednesday afternoon:

26 + 18