Benchmarks & PR's

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Amanda

9-7-5 reps of MU, Squat snatch (135/95)

Angie

For time: 100 each of pull-ups, push-ups, sit-ups, and squats
12/24/2012RX27:34PR

Annie

50-40-30-20-10 Double unders and sit-ups
6/28/2016RX7:19PR
4/8/2016RX7:42
1/31/2013RX11:29

Fran

21-15-9 of thrusters (95/65) and pull-ups
4/7/2017RX7:14PR
1/29/2016RX7:16
9/12/2013RX9:55
Finally, RX and under 10 minutes!
11/16/2012SC9:49
75# thrusters
10/11/2012SC12:20
75# thrusters

Grace

30 Clean & Jerks for time (135/95)
2/16/2017RX3:28PR
3/21/2015RX4:32
1/21/2015RX5:55
10/12/2013RX7:28
Barbells for Boobs event
3/18/2013RX10:21
First ever RX Benchmark WOD

Helen

3 RFT of 400m run, 21 KBS (55/35), 12 pull-ups
10/12/2013RX13:21PR

Isabel

30 Snatches 135/95
5/12/2017RX8:18PR
All 30 as squat snatches

Jackie

1000m row, 50 thrusters (45), 30 pull-ups
5/9/2013RX11:24PR

Karen

150 Wall Balls (20/14)
8/14/2013RX10:30PR
3/24/2013RX11:39

Nancy

5 RFT of 400m run, 15 OHS (95/65)
10/4/2013RX19:40PR

CrossFit Total

Combined weight of Back Squat, Press, and Deadlift

Fight Gone Bad

3 Rounds of 1 min each of Wall Ball, SDHP, Box Jump, Push Press, Row
11/7/2013RX239PR
90, 80, 69
12/2/2012RX188
64, 61, 63

Filthy Fifty

50 reps each of Box Jumps, Jumping PU, KBS, Walking Lunges, K2E, Push Press (45/35), GHD Back Ext, Wall Ball (20/14), Burpees, DU
11/14/2013RX33:18PR

GI Jane

100 Burpee pull-ups

Nasty Girls

3 RFT of 50 squats, 7 MU, 10 hang power cleans (135/95)

Randy

75 Power snatches @ 75#
6/17/2015RX8:15PR
Sets of 5 throughout.
5/27/2015RX8:48

Back Squat

8/19/2015RX350PR
3/16/2015RX345
1/31/2015RX340
Team throwdown
11/10/2014RX320
6/12/2014RX315
1/28/2014RX310
12/27/2013RX300
9/10/2013RX275
5/6/2013RX255
10/15/2012RX245

Back squat 3RM

5/15/2015RX315PR

Bench Press

6/23/2015RX225PR
5/18/2015RX220
5/6/2015RX215
2/25/2015RX205
5/14/2013RX190
4/25/2013RX185
12/31/1969RX175

Bench Press 3RM

5/15/2015RX205PR

Clean

1/20/2016RX240PR
7/19/2015RX235
1/28/2015RX230
5/11/2014RX225
3/5/2014RX175
2/25/2014RX205
9/11/2013RX200
6/25/2013RX195
5/28/2013RX175
4/8/2013RX165
1/6/2013RX160
11/5/2012RX145

Clean & Jerk

9/23/2015RX227PR
8/28/2015RX225
3/12/2015RX215
2/28/2015RX210
Opens 15.1a
2/14/2015RX205
12/22/2014RX200
Worked with a partner to pace the lifts. Started with a couple sets of 3, then 1, 1, 1, etc.
6/25/2014RX195
6/20/2014RX180
5/21/2014RX175
2/5/2014RX165
10/4/2013RX155

Clean 3RM

8/2/2015RX215PR

Deadlift

1/4/2016RX365PR
5/7/2015RX350
3/4/2015RX325
1/31/2014RX315
8/23/2013RX300
5/6/2013RX265
3/25/2013RX245
3/22/2013RX235
1/5/2013RX225
12/6/2012RX215
11/8/2012RX200

Deadlift 3RM

11/25/2015RX335PR
11/17/2015RX330
5/7/2015RX315

Front Squat

9/20/2018RX185
First day back
11/16/2015RX296PR
10/23/2015RX295
2/25/2015RX285
1/8/2015RX275
1/30/2014RX270
1/23/2014RX265
1/9/2014RX255
9/18/2013RX235
9/3/2013RX225
8/9/2013RX215
3/26/2013RX205
10/11/2012RX200

Front squat 3RM

6/8/2016RX256PR
6/24/2015RX255
5/15/2015RX245

Jerk

12/31/2015RX235PR
11/21/2015RX230
11/21/2015RX230
11/5/2015RX228
Push jerk
8/28/2015RX225
2/28/2015RX210
Opens 15.1a
2/11/2015RX205
6/25/2014RX195
5/21/2014RX175
4/8/2014RX165

Overhead Squat

8/31/2015RX165PR
9/22/2013RX150
6/6/2013RX145

Press (Strict)

10/27/2015RX165PR
8/18/2015RX160
3/16/2015RX150
3/13/2015RX145
9/19/2014RX125
5/6/2013RX115

Press (Strict) 3RM

8/13/2015RX145PR

Push Jerk

11/5/2015RX228PR

Push Press

9/15/2015RX215PR
6/18/2015RX205
12/3/2014RX165#
6/4/2014RX155
10/9/2013RX150

Snatch

12/30/2015RX170PR
8/25/2015RX167
1/27/2014RX165
12/7/2013RX155
11/20/2013RX150
9/22/2013RX145
2/10/2013RX135
1/24/2013RX125
10/26/2012RX115
10/23/2012RX105
10/18/2012RX95

Snatch Balance

5/7/2015RX115PR

Sumo Deadlift

11/13/2014RX335#PR

Thruster

12/18/2015RX205PR
1/21/2015RX185
6/3/2014RX155
11/5/2013RX145

Progress this week

  
Last week I got a dead lift PR of 200#. Quite happy with that. More lifts this week.

This week was focused on a lot of heavy lifting and getting ready for Friday Night Fran at Crossfit Craic.

Monday was Veteran's Day so we did the "Nutts" Hero WOD. This was a challenging workout. I felt good with the first half (including 25 30" box jumps), but the 100 wall balls sapped all energy. I finished last (not uncommon), but I finished. That beast took me 29 minutes to finish. Without a doubt this was the toughest workout I have done.

Tuesday was 5x5 power cleans and a WOD of push presses and burpees. Not a treat, but not as hard as Nutts. After all that, I did a few minutes of 75# thrusters to get ready for Fran.

Ron Lohse at Crossfit 2A

Wednesday was my first evening workout at Crossfit 2A (excluding the Halloween party craziness). This one was 3x5 back squats at 225# then KB swings and jump rope. This was the first time I had Greg as the coach. I have to admit I liked his coaching style a lot; he was very confident and spent time with each of us with intent focus and helpful advice to tweak form or to get a bit more effort. I have always said - usually about soccer - that the more coaches you can get exposed to the better. Seems to hold true here as well. Good stuff. But Nicole is still #1 :-)

Of course, after a night of back squats and Tuesday's cleans and thrusters, my new OLYs arrived at home. I gave them a quick cook to get them fitted. Looks like they will be broken in Friday Night!

Ron Lohse

Nano 2.0 Design

  
I just had a blast designing a Reebok Nano 2.0. You can, too, at shop.reebok.com. I don't plan to actually buy this pair (I have my eye on others), but this was too much fun.


This week at Crossfit

  
Last week ended with the Halloween party at Crossfit 2A. It was a great party (hopefully the first annual) and we even got a short workout in.

halloween party at crossfit 2a

Monday was put on hold thanks to the far reaching impact of Hurricane Sandy. Tuesday was great fun with a really crowded lunchtime class. We worked on handstands for a while and then 3 rounds of 800m run, 20 situps and 30 pushups. Good times!



Wednesday was Halloween; I stayed home to work on the decorations for the yard. Thursday was the best workout of the week; I showed up at noon and found out I was the only one. Nicole helped me progress with bar muscle ups, the we did a tiring WOD. 6 RFT of 250m row, 200m run, and 10 burpees. Nicole did it with me; I did not hang. I was happy with my time, though, because I kept a steady pace and did not stop, gasp for air, take a water break, or hurl during burpees. After class, we spent a few minutes on thrusters - Nicole pointed out that I was not racking the bar each rep, so I was tiring out my forearms. Good tip as I prepare for the next Fran (Nov. 16 at Craic).

Butterfly Inspiration

  
This is a short video I took at the Masters Throwdown at Crossfit New England last week. I believe the competitor's name is Paul (red shorts). His pull-ups were smooth and effortless for every round. Great stuff.


Sore all over

  
Monday was a leg workout at 2A. Tuesday was an arm beatdown (jerks, wall balls, and burpees). Today is a rest day - good thing because I am hobbling around like an 80-year-old man. My hamstrings and butt are cramping and my shoulders fail to raise my arms. I'm sure this is part of getting stronger, but I have to gimp around the office with people asking if I'm injured. Kind of embarrassing.

Paleo continues long after the competition ended. Today I weighed in at 196#. Slowly working my way down. Regardless of the weight loss, I am most pleased to be off the Diet Coke.

Pull-up progression

  
Katie and I are both progressing on our pull-ups. She is way ahead of me with kipping. We both want to switch over to butterfly style. To that end, we are studying this video from Crossfit Park City.


New 1 rep max

  
Back squat @ 245#

Completed Fran and another PR

  
Finished Fran in 12:20 @ 75#

PR for Front Squat @ 200# (previous was 175#)


Reording a PR

  
Today was push press. 1 RM @ 150#

Squats Before Grace

  
Nicole took this shot of the "warm-up" squats last week before we took on Grace. New PR while still in week 3 of our Paleo challenge.

Ron Lohse Crossfit Front squat @ 175#

Today's WOD

  
Dropped in to Craic for 10-9-8-7-6-5-4-3-2-1 of Deadlifts and Situps. Katie finished in 4:17 @ 75#. I finished in 6:59 @ 135#.

A couple PR's to record

  
Last Friday was PR for Clean+Jerk at 155lb.
Today was Bench Press at 175lb.

Grace

  
Today was the benchmark workout "Grace" at Crossfit 2A. This was my first official attempt, and my workout was made extra special because I was the only one that showed up for the class. Nicole was free to focus all her attention on my efforts. No hiding, no going light. Rx for Grace is 30 clean and jerks of 135lbs. I was planning to do this at 95lbs. No such luck. While warming up, Nicole decided I would be using 115lbs.

My lifts were broken up into singles with a few seconds between each. After 25 lifts, I saw that 10 minutes was fast approaching. I cranked out the last five with only a second or two between each. I was totally gassed at the end, but felt great that I got them all in. Total time was 10:11. I'm very happy with that. Next time will be faster (hopefully at the same weight).

Fran - Attempt #1

  
OK, I thought Fran sounded fun...it's not. It seems simple, it is. Simple is not equal to fun. Fran is 21-15-9 of thrusters and pull-ups. Essentially it is a full-body workout, followed by another full-body workout (if you are doing kipping pullups, which you are). Then, do it 2 more times.  I started thinking I would do it Rx - 95lbs on the bar and no bands helping my pull-ups.  I got through 14 thrusters before dropping down to 75lbs. Humiliating, yes - but I was not going to be able to continue with 95. My pullups were a bit ugly and broken, but I gradually cranked out 21.  Then 15 more thrusters. As time expired (10 minute limit), I got in 4 more pull-ups. This was by no means a success for me, but it was a benchmark. I expect to be doing Fran again soon, hopefully with better results. That's the point, right?

Ron Lohse Crossfit Fran @ 75#

Pressing on

  
Today brought a couple new items. Early on, I was introduced to the Floor Press (pictured). It looks like a bench press, but you are on the floor (thus the clever name). It was a bit easier on the floor because of the shorter range of motion.

Later, Josh and I tried out the new bar. Nicole just installed it so we could start working on bar muscle ups. Josh got it on his 3rd try. After about 5 tries, I was closer than my first try :-) It takes a hell of a kip to get up there. Coming soon, though...

Ron Lohse Crossfit floor press

Struggling but not quitting

  
The last couple days have been challenging. The WODs have demanded just a bit more energy than I brought to the box. I finished both, but they took much longer than I would like. I'm glad I finished, but two weeks ago I was killing similar workouts.

I'm sure the adjustment to the Paleo diet is to blame more than anything else. I have not had the usual level of carbs, so I am still trying to adapt.

Ron Lohse Crossfit

Paleo Challenge Week 1

  
Finished the first seven days. I have lost 6 pounds (not sure where, but certainly not in my gut). I have been very strict with my diet and I have not had any Diet Coke - amazing to me!

My observation is that I am a bit lacking in my normal energy level, but I will stick with this for 3 more weeks to see what happens. I am feeling pretty good and I don't have cravings for the forbidden items.

Paleo Challenge Day 4

  
I am getting the knack of this, I think. I built this masterpiece with grilled chicken, spinach, green, red, and yellow peppers, cucumber and olive oil. A bit of fruit on the side sweetens the deal. 

Four days with no Diet Coke, too. A couple small headaches, but nothing like the last time I tried to quit. I think the secret is drinking LOTS of water.

The scale likes the new diet, too. Hoping that this continues through to our next weigh-in on Monday.


Paleo Challenge Day 2

  
I weighed myself this morning and will withhold the result until I can verify it tomorrow. I know that I can drop weight fast with big changes, but this was a lot even for me.

I did get through all of yesterday with no Diet Coke, and I have not had any today. Drinking extra water seems to help.

I have been eating just right and got a tough workout in at 2A. I'm racking up serious points so far.

Paleo Challenge Day 1

  
I spent the weekend getting ready for this change. I have been relying on carbs to get me by since I was about 35. At that time, my cholesterol was through the roof and I had to cut out dairy, cheese, and red meat. I filled up since then on pasta, Diet Coke, some fruit, and seafood and chicken.

This weekend I ordered and ate my first steak in 11 years. I had it will grilled peppers. It was damn fine!

Last night I went shopping to stock up with the right foods for this week. That made it easy this morning to make a breakfast of Egg Beaters, peppers, and turkey. I brought in snack food to keep me away from the work kitchen that is loaded with temptation.

I had a good workout at lunchtime, then had a salad with spinach and chicken with carrots, mushrooms, raisins and a bit of olive oil.

The other big change is that I have not had my beloved Diet Coke today. It is 3PM and, so far, I am not missing it. I suspect Diet Coke will be the hardest thing to give up (I promise to at least try!).

I weighed in at 209lbs and Nicole measured my flabby folds (lucky her). Next measurement is next Monday.