VOLUME
A – Jerk EMOM 6×2 (@ 75-90%)
B1 – Press 4×5+ (77.5%)
B2 – Bent Over Row 4×5+
TECHNIQUE
Snatch 1-1-1-1-1-1-1
Complete 1 round Every 5 minutes for 20 minutes of:
5 Push Press (165/105 or 100% of Press)
10 Toes-to-Bar
300M Row
Ever since his first warning to Coach Alison during his intro, Kevin has been making gains across the board and has made himself a staple presence in the Noon class. His ability to ‘check his ego’ and willingness to take the time to listen and observe have allowed him to continually take steps forward while finding new areas to improve in. See how Kevin celebrated his 50th birthday and also how he really feels about working out with athletes half his age. There’s also some great advice he has for new members coming in from similar situations, or actually, for anyone joining. So next time you see Kevin, make sure to congratulate him for being our first Member of the Month in 2013.
Kevin,
I am so excited and proud f you. I remember when you started your first classes, and i wasn’t sure that you’d ever make it past the first week. You tried so hard with every wod and never, never gave up. Look at you now!!! Age is all relative, from one master to another.. You rock!!!!
Congrats Kevin!!!!!!
He may be one of the only people I don’t
“bully” at the noon class. Couldn’t have happened
to a nicer guy.
Congrats Kevin!
You so deserve it! You are such a joy to be in class with. You brighten my day :)
One more exclamation mark !
!!!!
Yay Kevin!!!! Congratulations!!!!!! :)
That’s awesome, congrats!
Love you Spider-Man! And I totally forgive you for not catching Melvin a free standing handstand that time! Xoxo. Congrats my friend, welcome to the club!
Melvin= me in
Omg. Congrats Kevin !r
You totally deserve this.
Haven’t seen you in a long time, Kevin, but I know your work ethic and I admire how you keep on going through your crazy schedule and injuries. This recognition is so deserved. Congratulations!
Congrats Kevin! I can always count on your friendly greeting every time I run into you at the box or drop into a noon class. You have a great work ethic and attitude. Well done!
WAY TO GO, KEVIN!
****
YOGA ON SUNDAY: 9-10am. Email melissa@crossfitchicago.com for more info.
Kevin!!!!! You deserve it man.
Kevin!!! So so deserving of this. Makes EVERYONE feel welcome!
Congrats Kevin!
Congrats, Kevin!!! I remember your intro session and you are a perfect example of hard work and dedication!!! You totally deserve this recognition and while I don’t get to see you much, every time I do, your positive attitude and friendly spirit always brightens up my day. So happy for you!
Congrats Kevin. You deserve this recognition!
Dear Ke$ha
Yesterday you said I was you valentine, and today… You don’t show up to the 6am. Are we fighting? Do we need to talk?
I may have to give your ring pop to TimS
Xoxo
Spitfire
Congrats Kevin!
A1. EMOM 6×2 DB jerks. @ #55
B1. 4×5 press 1×15 #45
4×5 bent over row 1×15 #45
Every 5 mins for 20 mins
-5 double kettle bell push press @ 2 pood (I missed the clean on the third round. Cost me at least five seconds)
-10 TTB first 3 rds unbroken 4th was fast singles
-300 m row. Tried to keep the pace between 140-150
Time 1:41-1:55
Yay Kevin ! Congratulations !
Dear Spitfire (Gretchen),
It’s not you, it’s me.
Do not give my valentine gram to Tim. Him and MattJ cheated yesterday and don’t deserve it.
Love ya byotch!
Ke$ha (Regina)
Press, 4 x 5 reps @ 155#, AMRAP = 8 reps
Bent over row, 4 x 5 reps @ 155#, AMRAP = 12 reps
+
6 rounds, start new round every 4 mins:
1 min static yoke hold @ Yoke + 180#-230#-280#-330#-380#-430#
Odd rounds – 10 alternating db snatch @ 100#
Even rounds – 20 ball slams @ 50#
Kept upping the yoke weight 50# every round and they got tougher but never dropped them before the 1 min mark. Haven’t done the db snatches in a while and the rust showed as i was getting manhandled but i suppose the yoke holds took something out of my midline.
10-15 mins of mobility post. this is paying off as i’m feeling fresher and recovered again wod to wod so hopefully my squat strength comes back to me next week and moving ahead
Shoulders and right elbow pretty sore today, went light on the jerks
Jerk EMOM 6×2 @ 135, 5×185
Press/Row 4×5 @ 135
Metcon Rx’d: 1:47/1:56
Volume
Jerk 6×2 EMOM
2x 105
4x 115
Press SS Bent-Over Row @ 65
4×5+
AMRAP 8//15
Metcon 2:04, 2:04, 2:07, 2:07
4 rounds
Push Press @ 85
TTB
300 m row
I can usually string 8-10 TTB’s together with a steady rhythm..today was 6.
Congrats, Kevin!!
Congrats, Kevin! So well deserved.
Volume:
EMOM 6 min, 2 Push Jerk @ 135
4×5 Press at 155
Metcon: Rx
1:50-2:00
Volume under the watchful eye of Coach _______:
Power Clean 6×2 EMOM
1×135
3×155
2×175
Deadlift
3×5
135, 225, 315
Metcon 1:56, 1:53, 1:57, 1:52
4 rounds
Strict Press @ 95
TTB all singles
300 m row
Technique work on 1rm power snatch (couldn’t keep my balance enough to do the full squat and didn’t want to do further damage to my injured big toe by putting all my weight on it when I lost my balance): Worked up to 70#, 5# PR. Feel like I can definitely do more on this, but my form is absolutely terrible, which is my limiting factor.
Metcon:
PP @ 55# (100% of prior 1rm press- need to retest this, this felt pretty light)
TTB (subbed KTE, all unbroken)
300m row (rower broke after 1st round and there were not enough rowers so I did 30 pulls as a sub.
Slowest: 1:5something
Fastest: 1:31
Congrats Kevin!
Congrats Kevin! You deserve the recognition! Keep up the good work.
Yeah Kevin congrats!
Congrats Kevin!
Thursday: DL 4×5+ @ #315 – AMRAP – 10 reps
Grip on these is pretty weak as I’m getting back into deadlifting, used straps on the AMRAP.
Friday @ 6am w/ Fish:
A – EMOM 6×2 – 1 Squat Clean + 2 Jerks
#165-185-195-205-215-225
Metcon: 1:31 – 1:33 – 1:37 – 1:38
B – Press 4×5 @ #130, No AMRAP
Kevin – Congrats!! well deserved….
YAY!! You totally deserve this!
Thanks for always being so positive during class and always being such a nice person!
Congrats!
Congratulations Kevin!!!
Meg Raz – I was trying to figure out who Melvin was…
Congratulations Kevin!!!!!!!! It is an honor to workout with you brother and you are a true gentlemen!!!! You truly are one of the nicest members and it is awesome that Bob “The Bully” sees that too!!!! You were very well spoken in your member of the month video as well!!!!
@ Jo-El
That is far too many exclamation points for a man to have in any comment… You’ve exceeded your allotment for the month.
@ Kevin
Congrats.
Congrats Kevin and it was awesome I was there when Jonny informed you after you demo’d a perfect thruster.
Great Job!
I took a leap of faith this morning and signed up for the open. Should be fun
I’m going to be in Phoenix and LA next week and i’m looking for suggestions on crossfit boxes. I’ll be in Tempe and then the Century City area of LA. Thanks for the help
Yay Kevin! I remember your first few classes and to see how far you have progressed is awesome!! You are one of the nicest members here and I admire your dedication to this sport. I agree with Jean in that even with your crazy schedule and injuries you still make time to workout. So glad you were chosen as January MoM!! Congrats and hope to see you around at yoga soon.
@Scott S – way to go – you won’t regret it.
Way to go Kevin! I’m jealous that I don’t get to have you in my classes very often!
Great job Kevin! Keep up the great work!
KEVIN !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
KEVIN !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
KEVIN !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Joel is right, people cross a huge hurdle when the BULLY doesn’t yell at you. Keep up the great work.
Kevin, I had no idea you were 50+. How impressive. Not like it hasn’t already been said, but you’re a terrific member with your kind, friendly personality! I don’t run into you often, but it is always a pleasure! Simply watching this video makes me feel more positive about Crossfit challenges. Congrats!!!
Congrats Kevin!! You rock!!
Congrats Kevin! – I’m glad we got to see each other and say hi at last tueday’s noon class since we don’t run into each other much these days.
Technique:
Full squat snatch
1-1-1-1-1 (ran out of time for 6 and 7 b/c I had to do my last 2 weights twice for correct form)
42#-52#-57#-62#-67# (3 lbs short of my last 1RM, but I was too lazy to put on the small plates)
Metcon:
1 rd every 5 min for 20 min
5 push press @70#
10 kte’s sub’d for ttb
300m row
slowest = 2:30 (1st round – had to get on 3 rowers before I finally got 1 that worked!)
fastest = 1:58 (last round – proof that the rower issue caused my slowest!)
Volume worked with John on these
Did first two jerks at 165, next too at 175 then last two at 185. Felt pretty light
Press: 115 amrap of 7
Bent over row: amrap 12
Wod:
Fastest 1:38 slowest 1:45 ( fell off the urg on this one so I could have gone faster.
Congrats Kevin!!! It’s great to see someone always trying to improve themselves: well deserved.
Pre- Mobility Wods taking it serious now to sort out my tightness letting me down with OLY lifts.
Complete 1 round Every 5 minutes for 20 minutes of:
5 Push Press (165/105 or 100% of Press)
10 Toes-to-Bar
300M Row
Rnd 1 RX @ 165 01:33
Rnd 2 @ 150 01:44
Rnd 3 @135 01:58
Rnd 4 @ 135 01:52
Shout out to 12oBully who rocked this WOD and got me to do RX Rnd 1 along with encouragement from Mike and Joel.
Giraffe legs OUT!
Pre: Wrist wrap shopping with Jenelle/Terry L. I am the proud owner of some very cute pink and white zebra wraps. I know you all will be super jealous.
11 with Kurt (and Kelly).
Snatch: made it up to 47#. At open last year I was at 60#. Getting back to it. Thanks Kelly and Kurt for the tips (look forward, not down, get under the bar, etc.)
Metcon: fastest 2:07, slowest 2:14
42#, and I am still doing kte. Arrr. Can’t seem to string the ttb.
Post: Smoque St. Louis ribs and chopped brisket.
Came in a little early to see some 11 O’Clockers
dogging the weight. Tsk Tsk Tsk! It’s
fortunate for them I’m not the 11 O’Clock Bully
Technique-Squat Snatch:Blah, yuk, poo
WOD RX’d 1:22,1:26,1:41,1:40
Very happy with first 2 rounds. Last 2 were
toilet.
Happy Weekend. I Love you all
11am with big dawg Kurt.
Jerks EMOM – 185, 195, 205, 205, 215, 215
Press at 125
Amrap – 8
Metcon: Rx’d 1:36, 1:39, 1: 32, 1:32
Became more efficient/ faster transitions.
FSL – now THAT is my kind of accessory work post wod. i may have to try that tonight
Congratulations Kevin, well deserved. You have more heart than almost everyone I know. It is inspiring to see you tough out everything CFC throws at you.
The Marginally Elite Tournement is open for registration. Click on my name or go to http://musingsfromhamdenct.wordpress.com/ to join the fun. A blog post giving more details is on the way later this month. I promise I kept it under 10k words.
Did some hot yoga today…I’m inflexible…and unbalanced…and just a general mess when it comes to coordination
Congrats Kevin!!!! BEST paleo partner EVER!!!! Well deserved, buddy :)
@ Woody unsure if it is my stupid apple product but I couldn’t get to the website with the link or your name hyperlink any other suggestions I am a Yes for marginally elite comp.
Great Noon Class as always!!! My ears are still ringing from Bob yelling at everyone!!!
EMOM Jerk 6×2: 185#
Strict Press and Bent Over Row: Started out at 135 then went down to 115. Shoulders were not feeling too strong after overhead squats yesterday.
Metcon Rx’d: Fastest 1:38 and Slowest 1:44
No problem with the Push Press or TTBs, just T-Rexed the Row. Meaning no matter how hard I pull with my short arms, I still cannot row for nothing.
My first time posting!
Congrats Kevin!!! You have inspired me and made me feel better about being a ‘senior’ crossfitter.
I have had 3 people tell me they link doesn’t work, it works on my computer and even my iPhone…hmmmm
Works on my phone will be overseas for most of it and not back until end of April can I still compete?
Congrats Kevin!!!! So deserving!!!
Technique:Snatch up to 70#.
Started seeing stars, feeling shortness of breath, HR jumped from 60 to 110 after 65#. Something is going on with my set up for heavier lifts starting from the ground. I’m hydrated, sober, eating reasonably well, sleep is about the same. I don’t know what is going on. This has been happening for weeks and sometimes I get a raging headache post wod. But during metcons I’m perfectly fine just my typical slow shirtless self! The ICU nurse in me is thinking the worst so I’m open to suggestions to help figure this out before I schedule a CT scan/MRI.
WOD: 1:57/2:12/2:30/2:09
push press@75#/kte(getting soooo close on TTB),Row
P.S. I personally think more quality time nuzzlin in Joe Ps beard and laughing at Bryces grey pants would help these headaches disappear.
Squat Snatch #62 PR
Metcon:
Fastest 2:15
Slowest 2:23
PP & Row felt great, its those darn TTB’s!!
If I remember correctly, Woody, you placed higher than JK in the Men’s throwdown, so are you dq’ing yourself as well?
Congrats Kevin!
Link works for me Woody.
@Baby Giraffe- I believe you are eligible only if you submit scores for the open, which means they must be witnessed by an affiliate or sent in on video. The rules of the open are on the CF main site. We can’t have you pulling any of that funny Scottish math on us!
Volume day with Coach Kelly!!!!!! at the 3pm
Jerk 6×2, worked up to #185. Felt ok, tried to make some form changes late which made me a little less steady.
Press- took it easy, still nursing a sore shoulder that felt better today. #105, AMRAP = 10 (I think)
BOR- sameish
WOD-
5 Push Press #145
10 TTB
300m row
Splits- low was 1:56 (2nd round) up to 2:19 (3rd round). Difference was the complete breakdown in my ttb. I was back sub 2:00 in the last round because I just toughed out the ttb. All PP unbroken.
@ Shirtless Sue
Probably should get an EKG before a CT or MRI. Also maybe a quick set of labs to make sure you’re not anemic or anything silly like that!
Let me know how it goes!
Congrats Kevin!
Snatch: worked at 52# trying to even get into a squat snatch…hard today!
WOD:
fastest: 2:08
slowest: 2:11
@FSL….great choice! Thanks for helping out with photos.
@No Moniker- Already in Bro vids to be sent for CFC review. As for my maths I achieved the same grade as I did for my good england as you can tell twas higheth.
Jerks: 115,125,125,135,135,145
Press/Row: 95 AMRAP: 8/15
Met: 1:48,1:52,1:55,2:00 @ 115#
Not used to doing push presses anymore, need to chain them better. TTB were unbroken rds 1&2, did 8 and singles rest of way. TTB seem to be an on or off thing.
Thx ms. Wani! Actually had full labs run a month ago for the heck of it and all was good! Ill do an EKG tonight and let ya know! :)
My left shoulder has felt jacked up the past week so took it easy today
Technique – Snaha
Worked on speed they the hips and getting under the bar fast with 3 second hold at the bottom of the squat.
95-115-135-155-165-175
WOD (Rx)
4 rounds (a round every 5 minutes)
5 Push Press at 165 felt pretty good (no fails-unbroken)
10 TTB felt good all unbroken
300m rows these felt awful!
Best – 1:34
Worst – 1:53
Off to Delray Beach to train for the Open with crazy good dinners, open swims in the ocean and ridiculous amounts of booze!
See ya all in 10 days
Out!
A1) Jerk EMOM 6×2–1-2 @ 225#, 3-5 @ 230#, 6 @ 235#
B1) Press 4×5+ @ 140#—AMRAP 7
B2) BOR 4×5+ @ 140#—-AMRAP 15
Metcon Rxd—1:34, 1:33, 1;33, 1:32. Paced the rows a little bit as I’ve gotten crushed on these recently going too hard early.
D1) 3x Max parralette HSPU with 3 plates and an abmat 9,10,9
D2) 3x Max muscle ups—these were a debacle as I was finished by this point. Pulled out and tired. 5,5,4.
Weighed in @ 177# today, which is about my all time high. Starting to feel better, muscle ups aside. Lots of food, less booze, and early to bed makes for a dull boy but a better crossfitter.
And congrats Kevin!
@giraffe-
England? Must be a Geordie! Sorry mate, fools my Canadian ears every time!
I swear Brett used to be fun.
Technique on snatches. . Worked up to 62# pr by 4# couldn’t get 65#…. all in my head. Bar was high enough but failed to get under it.
Did metcon with my girl Nicole. .. good job lady.
Fastest 2:01 slowest 2:18
Rows killed me. My legs were burning from doing Mon workout yesterday. Per Kelly’s suggestion did 6ttb instead of 10 kte. 52# on pp could have gone heavier.
@woody
Can we have teams of 2.
5:30 class with Coach Mo :)
Technique – Got to a 1RM (and PR!) snatch of 75#
Thanks to Coach Mo, Joe P, and Krystal for encouraging me to commit to getting under the bar!
Metcon – 2:07 / 2:03 / 2:09 / 2:04
PP @ 65# and scaled TTB to knees to armpits. Pretty satisfied with actually having a decently consistent performance on this type of workout for the first time ever, though I REALLY need to work on rowing more efficiently.
Congrats Kevin…
Snuck in for the 11am today. Felt good to get out of the apartment for an hour.
Volume Work:
A1. Jerk EMOM 6×2 145# 5x 155# 1x
Felt pretty good. Actually getting under the bar today. Decided to stay at this weight and reinforce the better technique.
B1. Press 4×5+ 95# AMRAP = 6
B2. Bent over Row AMRAP = 10
Did he first round of presses at 105#, but it felt really heavy, so I dropped down to save my shoulders for the metcon.
Metcon: 135# Push Press
1:55 – 1:59 – 1:50 – 1:46
I had some rower malfunctions which cost me 5-10 seconds in rounds 1 and 2. I also paced my rows too much in the early rounds because I was worried about the push presses in the later rounds, but it wasn’t an issue.
“Friday is a good day to be mentally destroyed”…YUP
Snatches were ugly. Really need to forget trying to PR and dial in on throwing my shoulders back.
Metcon @135#, 1:43/1:56
PR Power Snatch @ 165#
Metcon – slowest 1:47
Fastest 1:39
Push press w 135#
On a PR roll this week. I was listening to Van Halen “jump” a lot this week so that’s probably the reason!!
Technique: snatch up to 80# failed 4 attempts at 85# but I got a 10# PR so I’ll take it :)
Metcon:
Fastest 1:58 last round
Slowest: 2:12 first round
The rowing was definitely the limiting factor
Snatch – 97# (PR’d twice tonight once at 95#, then 97#). Failed at 100#, which is why I went with 97#. Finally got past 90#!!!!
Metcon:
Fastest: 2:10
Slowest: 2:17
75# Push Press, 10 TTB
Volume
Skipped the jerks today due to my shoulders/traps feeling screwy, don’t want another neck strain.
Press/Bent Over Row
3×5 at 55
1x Press AMRAP 8
1x Bent Over Row AMRAP 10
Great tip from Alex about pinching those shoulder blades together.
MetCon
75# PP
10 TTB
Fastest 2:23
Slowest 2:50
Kacey changed my world on ttb’s tonights!!! CURL INTO A BALL and then kick! Amazing. Actually consistently strung twos, and I think I will have more because doing it this way really limits the amount of inefficient swinging! THANKS KACEY!
Oh and PS, stupid rower.
I was off the bar after PP between 47-53 seconds every round.
Pretty happy about that.
Not happy about my inability to row faster!!!!!
Jerk EMOM: 185-215-235(2)-245(2)
Press 4×5@150 AMRAP: 6
BOW 4×5 AMRAP: 9
Metcon Rx’d: 139, 139, 138, 138
Sorry for the long post. Good night!
Technique: snatch up to 82#. Wasn’t very pretty, but a 7# PR.
Metcon:
PP at 65#
Knees to chest-ish
300m row
1:58/1:56/1:55/1:54
Definitely too light on the push presses
Jerk EMOM: 135×2-145-150-155-160
Press 4×5+ @ 85# AMRAP 6
Row 4×5+ AMRAP 12
Metcon Rx’ed
2:06-2:06-2:12-2:22
Knew I wasn’t going to push this very hard after being sick this week, so set goals of focusing on chaining together the push presses (and actually doing PP not Push jerks which I tend to do at heavy weight); TTB of at least 6 before getting off the bar (10-10-7-7); and keeping the row pace at <2:00. All accomplished so even though my times could be better, it was a successful workout!
Post:
Attempts at parellette HSPUs. First time really trying them, so had almost no deficit. Definitely need to keep practicing these!
Bar MUs with orange band 4×4
Yay Kevin! You totes deserve to be member of the month! You’re always rooting everyone on, pushing us harder, and doing it with a smile! I’ve never seen you have a bad day which is why you’re such a pleasure to work out with!
Late posting. Did this Friday.
jerk emom 6×2 95-95-100-100-105-105
Press 4×5@65#, 6th set AMRAP 7
Metcon @85#: 2:03/2:11?