Jose's dance class

Warmup
2min singles jump rope
10 wrist stretch
10 wrist rotation
10 shoulder rotation
10 pvc shoulder dislocates
12 pvc oh squats
10/10 pvc pwr snatch/OH squat
10 KB swing American/single (wall drill) x2
10 wide arm push ups
10 lateral frog jumps 12"
10 KB SDLHP

WOD:
3rds for time
25KBS 53#
25 Burpees
time to beat 6:06

WOD felt really good.  Concentrated on form and breathing.  I was thrilled with my breathing pattern on the third round.  smooth, consistant pace with good breathing technique.  It was great to see everyone working so hard.  Thanks for the push Brian.

I really am pleased with my progress recently and with the hard work I have been putting in trying to have form over weight as a goal.  I had to think that recently I have done FGB, 31 Heroes and Iron curtain in the recent month.  Not bad!  and no issues is a great feeling. 

Onward to 50!

IRON CURTAIN 2011

I must say that as nervous as I was in doing these 4 WOD's this weekend it all went pretty well and I enjoyed myself.  I am pleased with my results and have a new drive to work on function and technique. 

The most obvious observation I had this weekend was that we have dedicated coaches that really work on CrossFit standard movements.  This was noticeable in almost all events completed over the two days.  All four Redliners competing commented on how many different standards there were for most exercises.  I had a hard time keeping quite sometimes when people counted their rep when it was obviously not to standard.  I'm not saying my reps were pretty by any means but there were plenty of reps I didn't count to get it right. 

Here is how my weekend added up.  I thought, while taking a good shower, about how much freakin weight I lifted in total over the two days.  WOW!

Event 1:How many rounds can you do in 7 mins of:
3 Shoulder To Overhead
7 Burpees (jump over bar)
21 Double Unders

Load 115#
Result after double checking;  6 rounds+3 presses

Event 2:Max Squat Clean
Result 175#  PR by 30# (Thanks Kyle for helping with my math!)

Event 3 (Open)How high up the ladder can you go in 5 mins of:
1 HSPU (Men - regular, 1 Deadlift (225#)
2 HSPU's
2 Deadlifts
3 HSPU's
3 Deadlifts
4 HSPU's...

Results: 7 rounds+8 deadlifts


Final Event
10 Snatches (95#)
20 Front Squats (same bar)
30 Pull-ups
40 Wall Ball (20# to 10')
50 Push-ups
60 Sit-ups (no Abmat, no anchor, kipping allowed :)
70 Sumo Deadlift High Pulls (with 55lbs Kettlebell)
80 feet Overhead Walking Lunges (45lbs plate)
900 m Run to finish!

Result: 21:52

Drive home, shower and sleep.  Good night all!

MARK'S AREOBIC STEP MUSIC CLASS

All kidding aside, the music was kicking today as mark worked the pace with his gals. 

Warm Up: (Jose)
10 arm circle/each way
10 wrist rotations/each way
10 PVC shoulder dislocates
25 jumping jacks
400M jog
25 Pushups
400M jog
25 flutter kicks
400M jog
25 light KB swings
400M jog

Training:

function

5 sets:

AMRAP push ups

rest 10 sec

20 KBS tough and constant

rest 2:30 b/t sets

 

30/35/35/25/25

KB swings @53# completed.

 

Worked in mobility stretching at the completion.  Sleep last night was terrible and the upcoming week is going to be a challenge to get in with court everyday next week. I suppose this is what should be considered job security.  Like our saying in our unit "Comply, Commit or move away"! 

You don't "suck" at pull ups A.J. Your a beast!

Warm Up (Jose again)
row 3 minutes
1-3 ladder pullups
10 leg kick front, each leg
10 leg kick side, each leg
35 leg levers
30 sec squat hold
20 lunges
30 air squats
20 russian swings

function:

A. back squat @ 40X1; 8,6,4,4; rest 3 min

B. mixed grip wtd chin ups @ 22X0; 2-3 x 4; rest 2 min

C. GHD sit ups x 10; rest 30 sec x 3

 

A: 145#/155/165/170

B: 63#/70#/80#/85# (1REP)

C: Completed.  My number on the setting is 17 from now on.  This is perfect.

 

Full house today at 12 noon.  Had court this morning only to be rescheduled for Tuesday.  Glad I made it to class.  It's really nice to see the excitment in the new members eyes when they accomplish something.  Watching Anthony work with them is inspirational in itself.  He gets them to think and achieve.  Nothing better than thinking you can't and knowing you can!   He makes this happen.  Oh and we worked hard even without him watching :)

 

Tempo was good.  Depth on squats was excellent.  I have come a long way with this.  I feel much more comfortable when I squat deeper and allow my legs to do the work. 

Another day stronger!

SEMPER FI.

Don't forget the shoes!!!

function

A. Clean and Jerk - build to a tough double in a few sets

+

Run 400 m @ 90%; rest walk 2 min x 2

+

3 rounds for time AFAP:

20 double unders

10 burpees

 

So I end up working late last night knowing I have to work early in the morning to help DJJ.  Everything goes as planned except for meals and running on schedule...right!  Up in the morning with the rising sun, gunna work all day till the day is done....

I end up having to take my son to his baseball practice because mom is running late at the doctor (nope don't even think it, no more kids!).  I grab my things for the 6pm class, which I never go to, forgeting it is 6:15 now.  I get there get changed for this awesome WOD above and guess what, yup.. forgot the Inov8's.  later to be discovered are at least better than my walmnart socks. 

 

A: 175# YES!!!! Thank you Steve.  It wasn't perfect but it was countable.  Tried extremely hard to get under the bar and explode the hips. 

B:  1:05, 1:09  Yes this is where the feet and shins missed the shoes. 

C:  2:44.  Double unders are coming along.  18 first set, then sets of 3-5 :(

 

Steak, It's whats for dinner....  Hungry from only eating two PBJ's today.

erase/re write/erase/re-write the warm up

I just hold my breathe when Jose starts to erase and re-write the warmup for his session at the box.  I know that this is making me stronger and Jose has a great way of getting it to sink in.  Your sick Jose!   Love ya coach.

function

A. Power Clean - 3,2,1; rest 3 min

B. Bench Press - 3,2,1; rest 2 min

C. Max Vertical Jump - 5 attempts; rest 1 min b/t attempts

 

A: 115/125/135

B: 170/185/205  Only the second time I have ever benched.  Jose said I had more.

C: 118 1/2"  I'm 61 1/2" in height. 

 

If anyone has the warm up written down let me know.  I didn't take a pic today.

Jump rope doubles felt great today and actually got to 20 reps with the new rope.  It is a tad short and kept hitting the back of my head.  I ordered a new cord. 

10-8-11

SATURDAY WOD: 
Complete 10 rounds
One round consists of the following
One arm DB power clean right
One arm DB front squat right
One arm DB push press right
One arm DB front squat right
One arm DB push press right
Then...Switch hands and repeat/left
*Go up in weight each round.*
*Do not drop or set weight down
  doing so will cost you a burpee for it.
  to be done at the end of the round.
Count number of drops & max weight used.

Results:
45/50/55/60/65/65/70/70/75/70#
1 burpee done at 8th round.

This was a confusing workout for me.  As usual I was thinking to much and assumed I had to move through it as if it was timed.  Once coach Rob interjected his points of direction and control I was seeing his ways!  Form was good and depth of squat is really coming along for me.  I am thinking about the knees and how I set back into my squat. 
I tried to jump rope some today to get ready for the Iron curtain.  This is an area that I must concentrate on this week to not look foolish at the competition.  My new rope came in yesterday so I will work with it.  Boy are my shoulders sore from this WOD.  Another day closer to being fit at fifty!

Keep the markers away from Jose !

Warmup
200M row
10 sec handstand hold
10 jump squats
1-3 ladder pullups/strict
15 AM swinging KB 1 sec hold at top
200M jog

Training:
function

3 sets:

Press 3 tough reps - add weight per set

AMRAP strict chin ups

Row 250 m @ 80% effort @ sub max pace

rest 2 min

+

3 sets:

Push Press 3 tough reps - add weight per set

AMRAP strict chin ups

Run 200 m @ 80% paced effort

rest 2 min

+

180 sec FLR on floor

 

Press 95/115/120 (third set fail rep 2/3)

Push Press 120/125/135 (very good lifts)

Full 180 sec FLR on floor. 

**note: was able to do a 1RM Push Press @ 145# after WOD.  Jose reminded me this was a lift that if done as a 1RM regular I looked like I could do much more**

 

I'm felling quite stronger in the recent week.  my 3RM are at my old 1RM.  One of the areas Jose and I talked about was protein intake.  He advised me that this may benifit me better in the strength area's.  My intake of proteins is very good and of course more than I ever took in before being a runner for to many years.  I'll start working on this today.  Better meal preparation is the key here.  I enjoy all of the coaches and particularly enjoy Jose's circle the wagon approach as he watches and comments during my weaknesses.  What a great place to be healthy.  Mel keep giggling. 

 

It was nice to see all of the new CrossFitters this morning and their nervousness brought back memories.  It doesn't go too far ladies.  It's nice to have...

 

Looking foward to the run day tomorrow. 

 

 

Elbows out squeeze the lats...

Warm up:
10SDHP w/KB 40#
7 K2E
10 Pushups
10 Squats
(X3)

WOD:

A. Clean - build to a tough 1 - go for a 1RM if you feel it - rest LONG b/t sets

B. Max Broad Jump - 5 attempts; rest 1 min b/t attempts

C. 100 wall balls for time (do amrap unbroken, then chip away, no pacing allowed)

 

Results:

A:  PR at 140#

B:  7'8 1/2"

C;  60 reps, 10,7,3,13,7

 

Good WOD today with good effort.  Mind was with my brother in law and that helped me push throught the difficult parts on the wall balls and broad jump.  Love ya brother you will get through this again...

OH DANNY BOY!

WARMUP
400 M RUN
15 KB SWING 40# X2
10 PUSHUPS      X2
PVC WORK.       X2

WOD
DANNY (AMRAP 20 MINUTES)
30 BOX JUMPS 24"
20 PUSH PRESS 85# (115RX) TOO WEAK FROM COLD.
30 PULLUPS
COMPLETED 3 ROUNDS, 30BOXJUMPS, 15PUSH PRESSES.

COOL DOWN 800M RUN, FOAM ROLLER.

ONE OF THOSE DAYS THAT SEEMED LIKE "WHAT AM I DOING HERE"!  I WAS ORIGINALLY GOING TO DO THE AGAIN FASTER MASTERS WOD TO SEE WHERE I WOULD PLACE WITH THE COMPETITION THEY ARE HAVING FOR A PLACE ON THE TEAM.  I COULDN'T GET ANY BARS ON MY PHONE SO I COULDN'T PULL UP THE WORKOUT.  IT WAS A SQUAT/ROW WOD. 

I NEED TO GET WITH COACH A. TO SEE WHAT IS GOING ON WITH MY STRENGTH?  DIET IS GOOD AND SLEEP IS GOOD.