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Sunday, March 1st 2009 - Helen
Posted: 01 March 2009 04:22 PM   [ Ignore ]   [ # 76 ]
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7 mile run

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F 28 years/5’8”/22 weeks, Due May 8th

CrossFit Binghamton

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Posted: 01 March 2009 04:39 PM   [ Ignore ]   [ # 77 ]
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Push Jerk 1-1-1-1-1-1-1

65lbs-75-80-85-85-90-95PR

I spent a lot of time with the PVC first practicing technique, then warmed up with lower weights.  Then, hit the barbell.  I was pretty happy with the weight I got up to, and noticed that my form was starting to deteriorate, so I didn’t push any higher.  First time doing it - very fun!  I guess I can call it a new personal record! smile

Afterward, did a couple of 1 rep sets of kipping pull-ups.  It’s starting to come along.  I think I’ll be able to do 2-3 in a row pretty soon!  Then, maybe I can stop subbing beginner pullups in the WOD - that’d make me happy smile

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2/16/09 - 140 lbs. (start crossfit)
3/16/09 - 149 lbs.

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Posted: 01 March 2009 04:41 PM   [ Ignore ]   [ # 78 ]
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Deadlift

WU
run 200m trying to work on POSE/ max pullups 6
run 200m max pullups 3
DL wu 5@75, 5@95#, 5@115
DL set 5x5x5 160-163-170
20@ 135@, which was the wrong thing to do but I didn’t the the paper with me.

WOD
Grace and Karen Mashup
power clean and jerk, some split jerks some not @83#, ladies wall ball
16:11, I could have gone faster, hard to push w/o a partner and was a bit worried about the suck factor
So next time faster and I think also heavier

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 01 March 2009 04:45 PM   [ Ignore ]   [ # 79 ]
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radiosound - 01 March 2009 03:20 PM

Rhabdo is potentially fatal.  I’d suggest some caution in throwing around that diagnosis.  Malia-if you aren’t feeling right, get some professional attention.

RS - He’s not being flippant, he’s being sincere.  Malia saw a doctor who ran blood tests.  She was diagnosed with a mild case of Rhabdo from 9 Rounds of Cindy with slow negative jumping pull-ups.  You must have missed the conversation on Friday.

Malia - Jumpdog is right, take your time getting back into it.

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28/m/6’2”/215/BF8.9%
CrossFit Birth: April 8, 2008 (BW 245)

“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.” -Coach Glassman
“Get Comfortable with Uncomfortable.” -Coach OPT

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“Machines were invented to keep wankers off the barbells.” -Greg Everett

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Posted: 01 March 2009 04:47 PM   [ Ignore ]   [ # 80 ]
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Margaret - 01 March 2009 04:05 PM

Shoulder Press


on Feb 26 Thursday
WU pullups
5@ 38#, 5@58#
set 5x5x5
63-68-73 (which was wrong, I should have been 5# down on all of them)
10-7-4 @48#
disturbing tendency all of a sudden to press forward rather than up, workked on it the whole time but don’t think I fixed it.

Nice work! My PR for 10-7-4 is 50#, but that’s not after 3x5 ME though. It’s a stand-alone.
I have a weird glitch this week in my recovery. I can’t move anything heavier than 65# overhead. Doesn’t make any difference if it’s a push-press, or a push-jerk; it ain’t going. Very goofy, and surreal. I’m sure in a day or so it’ll be fine; it’s funny now tho.

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“Life is not a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in sideways, thoroughly used up, totally worn out, and loudly proclaiming ‘Wow - what a Ride!’” -Peter Sage

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Posted: 01 March 2009 04:56 PM   [ Ignore ]   [ # 81 ]
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Warm-Up
Silly Skipping Skills (Non-sense like One Legged DU, etc)
15 reps of each:
OHS (PVC)
GHD Sit-Ups
Hip Extensions
Pull-Ups

Squat Clean Progression, 45#

CFS WOD 090302 - “Elizabeth” (Squat Clean Version)
21-15-9 of:
Squat Cleans, 135#
Ring Dips
14:44

Cool-Down
PNF Stretch

Liz took me too long.  I think it was a good experiment, but I probably should have lowered the weight a little, considering these were squat cleans and maybe even used a band for the Ring Dips.  That would have allowed me to smoke right through this pretty fast.  As it is though, I’m happy I got all those Ring Dips completed and really, I was in the mood for a bit of a slog.

Maybe next time we do her with Power Cleans and I’ll use a light band… see how that compares.  I would assume that I fall over at the end and cough up a lung.
smile

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28/m/6’2”/215/BF8.9%
CrossFit Birth: April 8, 2008 (BW 245)

“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.” -Coach Glassman
“Get Comfortable with Uncomfortable.” -Coach OPT

-||||———||||-
“Machines were invented to keep wankers off the barbells.” -Greg Everett

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Posted: 01 March 2009 05:01 PM   [ Ignore ]   [ # 82 ]
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Oooohhh! I tried out my new rings today, and they are so fun! I made them by heating grey PVC in the oven and then bending. They are super strong. Anyway, there was a guy in the gym who coaches pole vault, and he saw them and thought they were a great idea to help his athletes. I told him how to make them, then he showed me a bunch of stuff he used to do on them to help with core and back strength. I think these are going to be my new favorite toy!

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F44, 6’-0”, 152lbs
“The chief cause for failure and unhappiness is trading what we want most - for what we want in the moment”

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Posted: 01 March 2009 05:01 PM   [ Ignore ]   [ # 83 ]
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FirmDancer - 01 March 2009 04:47 PM


I have a weird glitch this week in my recovery. I can’t move anything heavier than 65# overhead. Doesn’t make any difference if it’s a push-press, or a push-jerk; it ain’t going. Very goofy, and surreal. I’m sure in a day or so it’ll be fine; it’s funny now tho.

that is a weird glitch. No pain? Just won’t go up?

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 01 March 2009 05:06 PM   [ Ignore ]   [ # 84 ]
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4, 5min rounds.  1 min. rest interval between sets
25lb. KB turkish get-up

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Posted: 01 March 2009 05:08 PM   [ Ignore ]   [ # 85 ]
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BathMatt - 01 March 2009 04:45 PM
radiosound - 01 March 2009 03:20 PM

Rhabdo is potentially fatal.  I’d suggest some caution in throwing around that diagnosis.  Malia-if you aren’t feeling right, get some professional attention.

RS - He’s not being flippant, he’s being sincere.  Malia saw a doctor who ran blood tests.  She was diagnosed with a mild case of Rhabdo from 9 Rounds of Cindy with slow negative jumping pull-ups.  You must have missed the conversation on Friday.

Malia - Jumpdog is right, take your time getting back into it.

Good grief.  I apologize.  Jumpdog-sorry-I somehow missed that piece of the thread.  Malia-please take care.

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M 44yrs 6’2/218
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Posted: 01 March 2009 05:20 PM   [ Ignore ]   [ # 86 ]
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A.M.-  Lactate shuttle run during lunch break. The wind, rain. cold, and aching leg muscles contrived to make my pace
  much slower than I would have liked.

      P.M.-  Hip/back extensions and 200m sprints (puppy-dog RX). Time 14 minutes, 4 of which were spent going to and fro.

      I seriously considered running with the “pack” today, but since this is just the end of my first week I figured I better not
  let myself get carried away.

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M /48 /6’ /165
crossfitting since 2-24-09

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Posted: 01 March 2009 05:27 PM   [ Ignore ]   [ # 87 ]
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Helen 3 rounds for time
400 m run
45 pound dumbell swings 21 reps
12 pull ups
13:55

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Posted: 01 March 2009 05:27 PM   [ Ignore ]   [ # 88 ]
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Margaret - 01 March 2009 05:01 PM
FirmDancer - 01 March 2009 04:47 PM


I have a weird glitch this week in my recovery. I can’t move anything heavier than 65# overhead. Doesn’t make any difference if it’s a push-press, or a push-jerk; it ain’t going. Very goofy, and surreal. I’m sure in a day or so it’ll be fine; it’s funny now tho.

that is a weird glitch. No pain? Just won’t go up?

No pain. Actually no nothing. Like there’s a missing connection from brain to muscle.

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“Life is not a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in sideways, thoroughly used up, totally worn out, and loudly proclaiming ‘Wow - what a Ride!’” -Peter Sage

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Posted: 01 March 2009 05:31 PM   [ Ignore ]   [ # 89 ]
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9:20
Dumbell Swings 20lbs 12reps
6 assisted pull-ups
200m row
X3

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M/204/5’10”/33yrs

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Posted: 01 March 2009 05:46 PM   [ Ignore ]   [ # 90 ]
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Helen

Three rounds for time:
Run 400 meters
30#, DB swing, 21 reps
12 Pull-ups

time: 12.34

Last time: 13-14 min. (w/27.5 db)

Goal was under ten minutes. I used too much shoulder on the last set of db swings. I suppose its due to the db swings, but i was surprised when i broke the pull-ups in the 2nd and 3rd round.

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22m/159/6’

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