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Tuesday, May 27th, 2014 - Running and pull-ups
Posted: 28 May 2014 03:06 AM   [ Ignore ]   [ # 46 ]
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Tuesday 140527

Run 800 meters
10 L pull-ups
Run 800 meters
15 Strict pull-ups
Run 800 meters
20 Kipping pull-ups

20:31

Used a green band on all of these. It would have just been too slow otherwise, and lost the metcon benefit.  The good news is that the runs are getting faster.

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Posted: 28 May 2014 03:29 AM   [ Ignore ]   [ # 47 ]
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Did three miles hard with daughter last night.  She Is too fast for her old man; had to keep waiting for me.

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 28 May 2014 04:47 AM   [ Ignore ]   [ # 48 ]
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Tuesday May 27, 2014

Rest Day

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F/44/5’2”/115

Returned to CF on March 5/14 - Starting all over again!

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Posted: 28 May 2014 05:36 AM   [ Ignore ]   [ # 49 ]
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Magnus - 27 May 2014 08:19 PM
OPG57 - 27 May 2014 06:51 PM
Magnus - 27 May 2014 07:50 AM

Pack:
Run 800 meters - approx 2:57
10 L pull-ups - 1:00
Run 800 meters - 3:15
20 Strict pull-ups - 1:39
Run 800 meters - 3:24
30 Kipping pull-ups - 1:58

Total time 14:16

Awesome time Magnus

Thx!

Running is my strong suite(?) i guess; would gladely give up some of it for an improved oly lifting capacity, but it just isn’t happening:o)

You will need to trade speed for that extra muscle to lift heavier. More mass will slow you down. If you change focus to strength and drop running so much you will eventually transition. Make sure that’s what you want though. A lot of Runners don’t like watching there times get slower. I used to enjoy running when stationed in Korea ,I dropped from 230 to 189 Bwt. in 6 months ,I also gave up all lifting and became very weak. I lost my 315 bench ,It dropped to 265 lbs.. That was a trade off I had to make to get better run times. The point I’m making is I had to let my strength go to get better times and increase distance on my running. You will need to do the opposite. And spend more time focusing on Olympic lifts like Karate Jones does.Good luck Magnus

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 28 May 2014 05:40 AM   [ Ignore ]   [ # 50 ]
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SheepDawg - 27 May 2014 07:17 PM
OPG57 - 27 May 2014 06:06 AM

Morning all, Lea ann got a 1 mile run in yesterday, Leisure pace so no time.. We have decided shedding some unwanted weight is in order. I was surprised to find I had crept up to 272.5 lbs. Strength training has got to go!  Its time to focus on mobility again. I will be looking at some Puppy scaling and actually hitting some WODs with more frequency. Anybody that noticed my pre Boot camp picture will notice a skinny me with way to much hair , That and I was also a smoker as a Teen, the older gentleman in picture is my Step Grandfather George. I gave up the tobacco in early 20s when I started Powerlifting. I was 150 lbs in the picture which is 122 lbs. less than now. What a difference 40 years makes LOL Have a great day all grin

You can do it.  I’ve now lost a large third grader/small fourth grader in weight.  A year ago I would have never believed it.

Thanks SheepDawg, I need to refocus my training , It was fun doing the max weights. But its time to drop back down to 250 and below.On the plus side I am still wearing my 38”( size I wear at 240-250) waist jeans at 272.5 . Little tighter but didn’t need to buy new ones. Take care. wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 28 May 2014 05:47 AM   [ Ignore ]   [ # 51 ]
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And yes, I went for a training (just to prove to myself that my body can handle more than my mind can comprehend)

And it goes like this:

WU: 5 rounds running
2 x 5 burpees (and yes, with normal push ups - not the progressions! yay!!!!)

Puppies:
Run 600 meters
10 Beginner pull-ups
L Sit hold 15 second total
Run 400 meters
10 Beginner pull-ups
L Sit hold 15 second total
Run 600 meters
10 Beginner pull-ups
L Sit hold 15 second total

WOD Results: ~17-18mins

CD: 200 fast walk at 12% inclination.

Comments: First of all, apologies for the time approximation - my stopwatch reset and lost the values….
Second: Running was a hell, but!... After the first set, I somehow managed to speed up! So, first set was with 8.5 km/h speed, second was with 9.5 km / h and last one was with 10.5 km/h, which is the highest speed that I ‘ve ever achieved in CF!
Third: Pull ups… *sigh* Still need work. I did the beginners pull ups with close grip to work different muscle groups…. Trying….
Fourth: L-sits… Why on earth nobody said how hard that was?! raspberry Nope, didn’t do an L-sit, even though I tried…. Couldn’t lift my legs off the floor, even though I tried…. And I mean it, I tried really hard, even to lift them with bent knees…. Any help on this, you know: highly appreciated.

Nice training though! smile

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Started Crossfit: 05/15/2014

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Posted: 28 May 2014 05:54 AM   [ Ignore ]   [ # 52 ]
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crimson - 28 May 2014 05:47 AM

And yes, I went for a training (just to prove to myself that my body can handle more than my mind can comprehend)

And it goes like this:

WU: 5 rounds running
2 x 5 burpees (and yes, with normal push ups - not the progressions! yay!!!!)

Puppies:
Run 600 meters
10 Beginner pull-ups
L Sit hold 15 second total
Run 400 meters
10 Beginner pull-ups
L Sit hold 15 second total
Run 600 meters
10 Beginner pull-ups
L Sit hold 15 second total

WOD Results: ~17-18mins

CD: 200 fast walk at 12% inclination.

Comments: First of all, apologies for the time approximation - my stopwatch reset and lost the values….
Second: Running was a hell, but!... After the first set, I somehow managed to speed up! So, first set was with 8.5 km/h speed, second was with 9.5 km / h and last one was with 10.5 km/h, which is the highest speed that I ‘ve ever achieved in CF!
Third: Pull ups… *sigh* Still need work. I did the beginners pull ups with close grip to work different muscle groups…. Trying….
Fourth: L-sits… Why on earth nobody said how hard that was?! raspberry Nope, didn’t do an L-sit, even though I tried…. Couldn’t lift my legs off the floor, even though I tried…. And I mean it, I tried really hard, even to lift them with bent knees…. Any help on this, you know: highly appreciated.

Nice training though! smile

Time and consistent practice make all things easier. Good job Crimson.

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 28 May 2014 06:25 AM   [ Ignore ]   [ # 53 ]
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Deadlift (2-1)
135X10, 185X5 (T&G, Clean Grip)
240X3, 260X3, 280X3 (Reset, Alt Grip, No belt)

Followed by:
800-meter run (4:50)
15-12-9 reps deadlift (185#)
rest 2:00 in between each set, then,
800-meter run (4:55)

Took it easy on the weight and runs (jogs actually). Last time I did heavy DL with runs I tweaked the nerves in my lower back.

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M/48/5’ 11”/220#

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Posted: 28 May 2014 07:37 AM   [ Ignore ]   [ # 54 ]
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Pigeonman - 27 May 2014 09:05 PM

FRIDAY 140523

Pack

McGhee

Complete as many rounds in 20 minutes as you can of:
185-lb. deadlifts, 5 reps
13 push-ups
9 box jumps, flat bench. Not sure on the height.

6 full rounds plus all the deadlifts and push-ups for round 7.

Good work Pigeonman. Looks like your fully recovered from surgery. wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 28 May 2014 08:11 AM   [ Ignore ]   [ # 55 ]
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Chrispy23 - 28 May 2014 06:25 AM

Deadlift (2-1)
135X10, 185X5 (T&G, Clean Grip)
240X3, 260X3, 280X3 (Reset, Alt Grip, No belt)

Followed by:
800-meter run (4:50)
15-12-9 reps deadlift (185#)
rest 2:00 in between each set, then,
800-meter run (4:55)

Took it easy on the weight and runs (jogs actually). Last time I did heavy DL with runs I tweaked the nerves in my lower back.

Good work Chris. Try touch or Tap and go on deadlifts. They maintain a constant load on muscles thru the set , works the muscles full range of motion and produces good increases on deadlift . Most Powerlifters approach it in that fashion instead of resets.just a suggestion.  drop the weight and focus on 5 rep sets . This allows form to be maintained thru set. make sure to wear belt , start lift by driving feet thru floor( figuratively speaking) to start lift, Keep abs pushing into belt thru movement. I hold my air to keep core solid thru pull. Most powerlifters do. haven’t seen folks black out from doing it that way either. Its a common practice on Squat,Bench and Deadlift.  heres a video of a guy doing 405 x 15, more reps than I recommend for training ,But he’s probably a 550 range deadlifter based on this weight and rep count so the weight is easy for him to manage with fairly good form. Notice how light he taps the weight not banging it to get a rebound assist. He is keeping weight in tight and initiating the pull with legs , finishing with hips thru contacting bar for lockout. Notice he also holds air on each rep.  http://youtu.be/_AzwvzHKju0  just something to consider. Take care Chris

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 28 May 2014 10:20 AM   [ Ignore ]   [ # 56 ]
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Pack:
Run 800 meters
10 L pull-ups
Run 800 meters
20 Strict pull-ups
Run 800 meters
30 Kipping pull-ups

36:21

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 28 May 2014 12:37 PM   [ Ignore ]   [ # 57 ]
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140527
For time:
Run 800 meters
10 L Pull-ups
Run 800 meters
20 Strict Pull-ups
Run 800 meters
30 Kipping Pull-ups

In: 1/2 mile run

Time: 16:56

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Posted: 28 May 2014 05:24 PM   [ Ignore ]   [ # 58 ]
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TUESDAY 140527

For time:
Run 800 meters
10 L-pull-ups
Run 800 meters
20 strict pull-ups
Run 800 meters
30 kipping pull-ups

Post time to comments.
16:40

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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