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CrossFitters Post - Page 10

post #271 of 291
Thread Starter 

Paul I don't know if Jason said anything (i sent an email),But we are hosting Charles Staley for an Olympic Lifting Seminar.


Check it out on our web site

post #272 of 291

That's sounds great and something every Crossfitter could benefit from.  I'll be out of town but I talk it up at ACF.

post #273 of 291
Originally Posted by loboskis View Post


Thanks .

I think I was better prepared at the qualifiers than I was at the Games.

I didn't know that you went to the games.  And, I''ll say hello to Austin for you.  Now I know his name.

post #274 of 291
Thread Starter 


Originally Posted by Paul Jones View Post

I didn't know that you went to the games.  And, I''ll say hello to Austin for you.  Now I know his name.

yes,I went out here in 13th place and ended up 11th.

It was the 1rm deadlft that killed me.

The top guy pulled 490

followed by 485,475 & a bunch got 405 .so basically i had no chance in that one

post #275 of 291

Congratulations, that is fantastic!

post #276 of 291
Thread Starter 

Saturday's WOD




For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups


Time 8:13

post #277 of 291
Thread Starter 



Tonight Greg and I did Nate




Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings


Greg 12 rounds

Steve 10 rounds

post #278 of 291

Pretty sure I could do the WOD.  Might only be one round but I have a muscle-up!


12 rounds - that's insane.

post #279 of 291

50 box jumps

50 knees to elbows

100 walking lunges  (50 per leg)

50 pull ups

50 sit ups

50 push ups

50 push press (weight good for you)

50 burpees


all unassisted.  rest as required.  for time.

post #280 of 291

3 Sets of:


400m run

15 deadlifts at 185#

30 box jumps

post #281 of 291
Thread Starter 

Friday ,we had 2 birthdays Tiki 39 & Yogi our gym dog  8

So the WOD was


For TIme:

8 Burpees

13 Thrusters/95

26 Pullups

39 KB Swings/2 pood

26 Pullups

13 Thrusters

8 Burpees

post #282 of 291



2min burpees

2min rest

2min power cleans 95#

2min press, push press, or even jerk

2min rest

2min burpees


for a number total.


I only did 86, be I was challenged all the way.  95# turned out to be plenty going overhead.

post #283 of 291
post #284 of 291
Thread Starter 
Originally Posted by Paul Jones View Post

5 sets of 5 low bar back squats.

Nice job old man.


post #285 of 291

215, we've been slacking on heavy lifting.  That's gona change.

post #286 of 291

5 x 5 sets, dead lifts - 275#.  Quite light for me but I am really being cautious about my back.  Last dead lift was 3,3,3,1,1,1 at 305 to 315.  Back was a problem at 315#.  But the training effect was significantly better at the higher weight.

post #287 of 291

Well, I'm finally back training properly. I blew up my back (L5/S1 disc hernia) in February 2010 and more or less ended my ski season. Didn't do any training for a few months, then May-Augsut did light bench/pull-ups, Sept-Oct did a rehab program and am now in group CF classes at an awesome affiliate here in Vancouver. Taking it easy but so far so good, lifted 70% of my 1RM in deadlift the other day and it felt easy/fast with no back issues, and hit a 155 OHS very easily which was a big PR (never practiced it much on my own). Looking forward to training hard as ski season is quickly approaching.


I do have to say training at an affiliate is much better than alone, simply for immediate feedback from an experienced coach (and I trust the coach here, lots of experience and a good eye unlike some of the newer affiliates here which are metcon factories without a clue on programming strength & condtioning from a GPP perspective).

post #288 of 291

This is great to hear.  I wondered what you were up to.


Those numbers are pretty fine.  I have found that the dead lifts help by back problems.  I normally get cortisone like shots right into the spine, but that has not been needed for quite a while now.  I also find the liquid fish oil to be beneficial in that area as well.


Which club in Vancouver are you training with?

post #289 of 291

I've been meaning to try fish oil, our coach definitely supports it, need to just do it and see. I've deadlifted twice since coming back, it was scary, but I felt fine after. KB swings seem to help a lot as long as I stay tight and don't get fatigued and expose my back. My #1 goal is improve GPP without re-injuring myself, as I am trying to get a 75 day ski season this year @ Whistler.


Training @

post #290 of 291

Liquid fish oil is the only way to go.  Carlson is one good choice of product.  I like the lemon flavored.

post #291 of 291

Here's a vid of some high level Crossfitters doing a WOD (workout of the day).  One of our coaches, the guy, is a great example of what Crossfit is all about - IMHO.  The guy is amazing.    Don't know the woman, but at 190 lbs my ohs is 135 - 145lbs. for perspective.  They are doing one rep Overhead Squats (ohs), a series with lots of rest between.


Crossfit's idea of core work.



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