Monday 28Dec09
Add 5# to upper body dominant and olympic movements, and 10# to lower body dominant movements. We are still working with a .9 multiplier. If previous max back squat was 300, you were working with 270. So, now we’re calling your max 310, which would be 279 as a working max for this protocol. Stick with the program!
Sorry a little blurry but here’s your teaser for the week of the new space.
Press 5,5,5 or more
65%/75%/85%
3 x max ring dip or ring dip dev
4 rounds for max reps, work 45 seconds rest 15 seconds of:
Burpee
Kettlebell swing (heavy)
Row (calories)
Post loads, reps, and rep breakdown to comments.
press: 47-53.5-60×6
dips w/blue band: 7-8-7
WOD: 45# kb; 126 total all
Press: 90-100-115(8)
Dips: 24-14-9
Metcon
Burpee: 18-11-11-13
KB swing: 24-18-17-16
Row cal: 13-11-11-16
Total: 179
Press: 5-5-5+
1RM: #150 + #5 = #155
x0.9: #140
90-105-120(8)
Bench press:
135×8
160×5
185×7
185×7
This is pretty last minute, but my roommate is a producer for WGN Radio and said that Rudy is going to be on the radio right now! Go to wgnradio.com or turn on 720 am to listen!
Good job Rudy!
Great Job Rudy!! you sounded like you had rehearsed it!
Can’t wait for this workout and for the next few weeks! Evil rotation is over, now I have some of my life back!!!!!! Still will be some long days but not nearly as bad! Bring it!!!!!!
Been dreading this day for a while, 13 days since last in box.
Press 92×5, 106×5, 120×9
Dips 25, 15, 11
Metcon = 180
burpees 20, 14, 14, 12 = 60
Kb’s 22, 21, 18, 18 = 79
Row 11, 10, 9, 11 = 41
Tried to workout during absence, but diet and booze intake were awful. Crossfit is a cruel mistress.
Forgot to clarify
70# KB’s
Looks awesome Rud, great job.
How do you paleo people feel about potatoes? Obviously sweet potatoes after a workout, but what about normally? To me there aren’t many things better with a steak than veggies and a baked potato. I know its not the best veggie source, but certainly better than many other things out there.
Found this article on them linked from One World’s website. Maybe I’ll start to feel good about my taters…
http://www.paleodietonline.com/2008/01/food-thought-question.html
After a week of laziness and vacation I am back in the saddle. I will be updating beyondthe whiteboard.com for anyone interested. I did not add all of last weeks workouts but if people care I will.
Press 5-5-5+ Subbed DBs
15#-20#-25#(f)-20#(7)
Instead of dips, focused on ring stabilization holds to strengthen shoulders. 3x with 1 min. rest: 1:00, :45, :40
Metcon:
Burpees: 13-10-10-9=42
RKBS (55#): 24-20-15-15=74
Row: 8-7-7-7=29
Total 145
Too much time staring at the KB in rounds 3 and 4.
Toes were numb by end of WOD. Metcon in Uggs tomorrow if furnace is still out.
Furnace is up! Thanks for your patience!
A1. DB Split Squat @ 31X0, 8/leg x 4 sets, rest 60 sec (no rest between legs)
Score – 20# – 25# – 30# – 40#
A2. Press, 3-2-1-1, rest 60 sec
Score – 145# – 160# – 165# – 175# (tough but got it!)
+
B1. Barbell Forward Lunge, 6/leg x 4 sets, rest 60 sec
Score – 115# – 135# – 155# – 175# (challenging and will continue to push it next time). Al reps done on 1 leg before switching
B2. Ring Dips @ 31X1, AMRAP x 4 sets, rest 60 sec – no kip
Score – 10, 6, 4, 4
As i constantly look to improve like we all do i have enlisted the services of the fine coaches at OPT in Canada (specifically Michale Fitzgerald OPT’s lil brother) for some individualized programs to get me competition ready so please mind the gibberish above if you don’t understand it. A New era of pain is born. at first i thought, hmm no metcon this won’t be that bad, but the :60 rest periods go by quickly. Looking forward to the next 6 weeks of this stuff….
Used 20″ box for db split squats
My brother was in his car and heard Rudy on the radio this morning. Nice job Rudy!!!
press 95-110-125×11 (using 165 max)
dips 18-11-8
burpee 10-15-13-13
KB(73) 21-15-12-13
row 15-11-08-09
total 155
Press 5-5-5+ Subbed DBs
15#-20#-25#(f)-20#(7)
Instead of dips, focused on ring stabilization holds to strengthen shoulders. 3x with 1 min. rest: 1:00, :45, :40
Metcon:
Burpees: 13-10-10-9=42
RKBS (55#): 24-20-15-15=74
Row: 8-7-7-7=29
Total 145
Too much time staring at the KB in rounds 3 and 4.
Toes were numb by end of WOD. Metcon in Uggs tomorrow if furnace is still out.
press
95-110-125 x 9
ring dips
14-12-11
metcon @ 70# KB
178
Did Saturday’s crossfit endurance WOD with :60 rest between rounds of 250m.
1) 46.3
2) 46.5
3) 47.4
4) 47.1
5) 47.8
6) 48.0
7) 48.5
8) 49.9
9) 49.1
10)48.9
Press 85-100-115 x 8
Ring Dips 18-11-6
Kettle (72lbs) 18-14-10-6
Rows 12-11-10-11
Burpees 14-13-11-13
143 total
Press: 110-125-137×9
Rings Dips: 15-10-8
Metcon: 174 with 2 pood
135-155-176×8
total: 162
Press
38#x5
44#x5
50#x10
Ring Dips w/ pink band: 5-5-5
Metcon:
Burpee:15-11-10-10
KB swing @ 35#: 18-18-16-16
Row cal: 10-11-10-12
Total: 157
Thanks for keeping score Liz!
Press: 80-95-110(8)
Dips: 3-6-11
Metcon: 138
Burpees: 15, 11, 10, 11
KB #62: 14, 9, 8, 11
Row: 17, 13, 10, 9
Press 5-5-5:
65-75-85 (5 reps)
Ring dips on pink band: 3-5-3
WOD: 53# KB
Total = 141
Press: 38, 43, 48(13)
Ring Dips (pink): 13, 6, 6
WOD: 149
Burpess – 15, 12, 11, 10
KB #35 – 17, 15, 15, 14
Row – 11, 10, 10, 9
Press: 55-60-65(6)
Metcon: 160 w/ 35# KB swings
Press – #75/#85/#100 (10)
ring dips – 16/9/6
Then 169 reps
Burpees – 12/11/11/12
Swings – 22/18/18/18
Row – 11/13/11/12
metcon: 70# kb 166 reps
Close grip bench press:
115×8
135×8
135×8
Had to sub regular dips for ring dips (no rings at bally’s):
25-15-10
press: 56, 64, 73 x 7
met con: 143
Press – 5-5-5 @+#5 65/75/85%
50/58/65 + 7
Ring Dips (pink band)- 3xmax
25/12/10
4rds: max reps 45 sec w/15 sec rest
burpees – 15/15/14/11
KBS (#45) – 20/12/7/5
Row(cal) – 9/9/9/9
Total Reps – 135
I miscalculated at the box so my total on the board is wrong. Oops! Great challenge to bump up on the KB weight…definitely had to break up and fight through the last two sets of swings, so that cost me some reps.
press: 55 – 65 – 75(3)
dips blue: 12 – 6 – 8
metcon: 95 reps, 35# kb
Press 5-5-5+: 41-47-55(10)
Ring Dips w/ pink: 20,9,9
Can probably graduate to clear band next time
Burpess: 17-13-11-10
KBS @ 40#: 19-13-13-15
Row: 9-8-8-10
Total: 146
Burpees: Great first round. Slow on the rest. Broke once on the fourth.
KBS: Unbroken except for round 2 when the KB swung too far over and I had to bail. Round 3 break was mental… should have pushed through.
Rows: Need more mental strength in middle rounds.
1 min row, 50 sec rest, 1 min row, 40 sec rest, 1 min row, 30 sec rest, 1 min row, 20 sec rest, 1 min row, 10 sec rest and back up
1) 248 m
2) 254 m
3) 246 m
4) 240 m
5) 230 m
6) 228 m
7) 206 m
8) 216 m
9) 227 m
10) 226 m
11) 238 m
Oh man am I missing CFC…I can’t wait to get back in a few days and catch up on some on this strength work! However, I did make it to CF reaction today after some apple pie (worst idea ever) –> WOD: 12 days of christmas ; 36:54 ; green band PU, #35 KB, 50 for thrusters/C&J but used dumbbells (that is so much harder than a bar…im not kidding!!) then I ran 7 miles in the mountains w/ my puppies! See you all soon!
Felt great to be back at the box for a WOD with my compadres today. Doing burpees with strangers just isn’t the same thing!
Lifetime – I think potatoes are bad. They’re not considered a vegetable, if you subscribe to this paleo stuff. I don’t eat them.
I made some great cauliflower fritters tonight. Perhaps Erin posted this recipe already. It’s so easy. Steam cauliflower, mash it up, add an egg and almond meal (get it at Trader Joe’s), fry with olive oil until brown. Yum! Takes no time at all.
Press 5-5-5+
64-73-81(5) Heavy!
55lb KB
Total = 155
Rough day today!
Press – 103/120/135×9 (last time on the 5′s132x7)
Ring Dips – 9/4/4
Metcon:
Burpees – 14/12/10/13
KBS – 20/20/18/16
Row – 13/13/12/13
Total – 174
Weak effort today. Not pleased with this performance. Wasn’t mentally in there today.
OK RUdy…I am now registered for the CF Games. Now I need a good push to get my big ass in gear!
Press 5-5-5 (105#-125#-145#+3)
Dips (Standard, non-ring) 20-10-8
I also worked on the split squats that Alex worked on…I did the 45#bar and increased the weight by 10# for 4 rounds with a 30sec break…my left ass cheek is sore though. I am sitting in my modified hyperbaric chamer of compression gear, looking forward to another hard push tomorrow.
I spent 20 min working on 50# weighted pullups, chest to bar, and butterflies (Yes Butterfiles…)
Then I ran two miles unbroken for a time of 20 min. The running is difficult for me, but I am trying to be comfortable with the uncomfortable.
Press 5-5-5+: 55-61-70 (6)
Ring dips rx’d: 10-9-5
Burpess: 20-15-15-15
KBS @ 55#: 16-11-11-12
Row: 10-9-9-10
Total: 153
145 x. 9: 85,95,110(9). After 4 days off, still had horrible rt shldr pain on first set –almost called it a day–but it got better as I stabilized the mid back muscles more.
Rings: 15,11,7.
WOD: 145 @ 70#.
Burp: 14,10,11,11
KB: 20,14,11,13
Row: 8,10,10,13
Alot of room for improvement here-paying the price from x-mas festivities.
Press: 75-80-90(8)
Ring Dips: 10-5-5
Metcon (55#kb): 141 reps
Press:
5-5-5(+)
103-120-135(11)
Got 130×11 last time we attempted 5′s. Back surprisingly held up during presses. Couldnt do anything else though.
My sincerest apologies again Robot Tom … it wont happen again!
Oh man am I missing CFC…I can’t wait to get back in a few days and catch up on some on this strength work! However, I did make it to CF reaction today after some apple pie (worst idea ever) –> WOD: 12 days of christmas ; 36:54 ; green band PU, #35 KB, 50 for thrusters/C&J but used dumbbells (that is so much harder than a bar…im not kidding!!) then I ran 7 miles in the mountains w/ my puppies! See you all soon!
Muscle Ups – 10
Dropping the strength training and working on weaknesses indefinitely. Had only done 4 muscle ups ever when before tonight so this is good. Just had to commit to it and felt pretty easy. Did this in about 12-15 minutes. All singles. Next step is working on turning the wrists out at the start and then chaining. Want to get at least 5 chained by Sectionals.
WOD – 195 reps
Burpees 18-16-14-13
KBs (70#) 20-18-16-16
Row 16-15-14-19
Gamed it from the start. Not sure if I could’ve done more with going all out but pleased with the result. Felt pretty good throughout until last round of KBs when it hit but was able to pump out 19 cals on the rower.
damn right shoulder hurts from lifting cases of liquor…
press: 67-67-67
modified chair dips: 20-20-20
WOD:
used 35# each arm = 70#
burpees: 13, 11, 9, 9
swings: 16, 13, 9, 5
row: 14, 12, 12, 13
136 ugh!
pre-WOD meal:
tub of ben & jerry’s cookies and cream
post-WOD meal:
bowl of grapes , 3 egg whites and 1/2 bottle of red wine
for the pre-WOD meal, I shoulda did the tub of cappucino truffles, it would have given me 5 more reps!
AM workout:
Warmup–Row 500m x 2:
1) 1:55
2) 1:56
Ran 2 mi @ 8:00/mile pace
Worked on double-unders
Going to start incorporating CF Endurance WODs a few times week.
Press:
36-42-48 (10)
MetCon
4 rounds, 45 sec on/15 rest
Row: 8-7-8-8
Burpees: 17-13-12-11 (or thereabouts)
KBS at 35#: can’t remember breakdown
Total 129
Dave V- can you hang on to that sheet of paper for me so I can see. The KBS were tough, but a PR in that I have never done 35# KBS.
Press: 85-92-107(12)
Dips: 16-5-5 (don’t know whats up with this. These just kill me)
WOD:
Burpees: 16-15-12-13
70# KB Swing: 13-13-13-14
Row: 10-11-12-16
Total: 160
Felt good, glad to be back in action after the holiday destruction.
55,64,73 (8)
burpee-15,13,14,14
swing-18,10,12,12
row-10,11,11,12
total- 152
this was a nice welcome back workout!
Press 5-5-5: 67-78-88(8)
Dips: 4-3-2
metcon:
Burpee: 12-14-12-15
KB swing: 22-18-16-17 @ 62#
Row cal: 14-11-12-13
Total 176
First day back. Good to be home :)
Press 5-5-5+: 53-61-69 (x5)
Thanks for the coaching Randy & Alison, I might work on those with super light weight tomorrow just to solidify all I learned about the technique from you today.
Ring dips clear band: 10-8-8 (last time 5-5-5)
Burpees: 15/11/11/12
KBS @ 55#: 8/6/5/7
Row: 12/11/10/11
Total: 119
Those KBS were f*&ing heavy. Heaviest I’ve ever gone. Good to step it up for Sectionals.
Great coaching, Alison and Randy :)
Press: 65
Dips: 10-10-10 w/pink band
Burpees: 11-9-8-8
KB Swing (35#): 22-20-16-16
Row cal: 7-7-6-7
Total: 137
1st time that I did burpees chest to ground, making them a lot slower.
Press: 85-97-115(5)
Dips: 12-9-9
Metcon: 147
Thanks to Alison, Randy, Chris, and Alex for the push.
press: 30-34-38(21)
Miss judged 1RM press, will increase wt next time.
Ring dips green band 12-8-5
Metcon:
25# KB; 136 total
First WOD back after 5 wks off-brutal, I was literally crawling to get up from the burpees.
Thanks for the great coaching Alison and Randy!
It can only get better from here right?
press- 47-54-62 (7)
ring dip (clear band)-10-10-8
KB swing- 55# (10)- then 44#-15-14-11
Row- 9-8-9-11
Burp 12-12-11-11
total=133