Was looking forward to hitting a session with Leon this morning until he text me with his idea.  Wasn’t looking forward to it after that ...

Barbara

5 rounds for time of
20 pull up
30 push up
40 sit up
50 squat

Rest exactly 3 min in between rounds
3:52, 4:09, 5:32, 5:47, 5:33

First time I’ve finished this WOD so I guess that’s something.  First 2 rounds of pull ups unbroken then shattered after that.  Squats mainly ok but occasional rep was offline and a little tender.

Cheers, kempie

Thanks everyone!

2 x CFWU sans overhead squat

10x air squat for warmup
3x3x3x3x3 overhead squat w/broomstick concentrating on form. I feel this in my lower back a bit, indicating a weakness here to me—- more back extensions needed nethinks.

then, cause I needed a wake up call (reminder how hard this is), Tabata squats (This was a first time for me, and I almost goofed and set the stopwatch for 8 min instead of four…. hahaha that would have been a lesson!) - 13. Not sure how this adds up, but I know I will feel this tomorrow.

011608—situps/back ext/thrusters/pullups puppy

WU: 3x2:00 rounds jump rope

10 rowing excercises
10 Hip & Back Extensions
20 pound Thrusters, 20 reps
20 assisted Pull-ups (74#)

20 rowing excercises
20 Hip & Back Extensions
20 pound Thrusters, 15 reps
15 assisted Pull-ups (74#)

30 rowing excercises
30 Hip & Back Extensions
20 pound Thrusters, 10 reps
15 assisted Pull-ups (74#)

time = 12:10.06

Peace,
Erik

Pull-up elbow pain. 
I have golfer’s elbow (pain in the medial epicondylitis, which is the tendon on the inside of the elbow), and the pain has gotten worse the last 2 weeks.  What I read on the internet said I need to layoff the exercise that caused it (which is pull-ups).

I don’t want to injure it further, so what if I used a strap on the pull-up bar to help relieve the work of my left wrist which is attributing to the problem, or should I just scrap pull-ups all together?  I don’t want to quit working out, but don’t want to force myself by injury to quit working out. 

Really good article about it here: http://www.golfers-elbow.com/golferselbow.htm
Thanks

Garddawg - 16 January 2009 08:30 AM

I happen to be a dwarf as Metric points out.  Larger than a hobbit but easily missed if a normal human doesn’t occasionally look at the ground.

Shorter than me! Not short!

Garddawg - 16 January 2009 08:30 AM

LL is big, if Metric is a wizard, LL is and Ent.

Agree. And strong and fast. I want to be LL when I grow up.

Agree with the rest too.

wu row 1.5k

Pack:
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

forgot to start watch so probably between 19-20 min.  lower back felt this one today

Pack:
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

Used women’s weight of 45# (Actually noticed through round 1 bar was marked 40)

22:36

Still felt nauseated when I got back to the office.

What’s up with the Lord of the Rings deal?
Metric have you been hanging with the NZ Board of Tourism?
Do you get a percentage of all Brand X’ers wealth spent in Narnia or whatever you call it down there?
GD as a Dwarf… at least he’s not an elf with tights and pointy shoes on…

I would have thought GD would be likened to Aragorn.  Connor is Eomer.

Metric is definitely Gandalf..

“YOU.. SHALL READ THE ACTIVATION E-MAIL!”

Pack
(mod.):
GHD situps ( i did incline situps)
pull-ups (i did assisted pull-ups)

Time:14:10

Sets:
incline situps: 10,20,(15,15)
hip & back ext.: 10,20,30
65# thrusters: 20,(8,7),10
pull-ups: (15,15),(10,10),10

Porch:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
95 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 10 reps
15 Pull-ups

12:11

Does anyone have thoughts/comments about subbing behind the neck Thrusters, if there is such a thing, for the real thing?

My Thrusters were all over the place today. Since my front squat and ‘might as well squash my elbows into the proper front rack’ experiment last week, it has hurt like hell to all the way flex or extend my elbows, with a constant but relatively mild pain the rest of the time.

I don’t think I got the bar within 3-4 inches of my chest/shoulders today on the thrusters, basically had to hold it up and in front of me for each rep/set.

I’ll give it an honest shot to see if I can slowly, like the year 2009, increase that flexibility, but wondering if in the meantime, I could press on with a behind the neck substitute so I could stay with the spirit of the exercise/WOD without hurting my elbows? Thanks.

I had the shakes and some nausea for about an hour after this one. Glad I stayed on the Porch.

I have a question about grip for the thrusters. It seems to me that the grip for the press is different than the grip for a front squat, in that the front squat you use the rack position (all fingers not necessarily gripping the bar, upper arm parallel to the floor), and for the press, full-on grip and upper arms are below parallel. So I’m a bit confused about what to do. Do you have any pointers for me?

thanks

Metric - 16 January 2009 10:25 AM

Ok.  These smileys are getting out of hand. 

gimpy - 16 January 2009 10:51 AM

I would have thought GD would be likened to Aragorn.  Connor is Eomer.

I like that better. I think the start was when GD started referring to LauraR and me as Frodo and Gandalf.
That seemed appropriate somehow.

In typical forum fashion, a feedback loop took care of the rest.

Hmm, Boromir or Faramir for SS? I favour Boromir, even if he did come off badly in his time in the story. Outside of that it’s a definite fit.