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Satellite Brand Xer sighting.
The mainsite video today, Candace Hamilton vs Tamara Holmes, CrossFit Oakland - video [wmv] [mov] was shot at CrossFit Oakland, Radiosound’s home affiliate. And wandering arouind in the background, who do we see?
Guess, go on!
Look for a tall guy with a high forehead wearing a light grey shirt and dark grey shorts. I haven’t watched the whole video, but so far he’s done a lot of fumbling around with the bar, staring at it, loading, unloading. I haven’t actually seen him lift it yet.
I think he’s looking for his ankle weights.
buy in
500m row
kipping pullup practice. some pushups, and squats. clean and jerk form with broomstick
“grace”
30kg clean and jerk x 30
around 12 mins. Got lots of weird looks in the gym (love it). concentrated on form and posture, I found a crossfit gym in my city tonight so I’m gonna get me some proper instruction.
I think I should have gone heavier on the squats and lighter on the pushups, it being my first time at pushups since I broke my arm. 5 pushups vs 20 squats would have been better.
On Monday 5/11/09, did:
“Grace” 30 reps 45kg Split clean and jerk: 7:45.
My splits could use a lot of work, and some coaching, but I was proud to be able to get back to using both hands and approach something like real weight. Rehabilitation!
Second day on program. Coworkers set me up with a safe followup to my baseline yesterday since I am at home and don’t have their coaching and support. I guess we can go bigger…
Warmup with rope, running in place, and stretching
Thrusters (2x15lb dumbbells, all I have)
Dumbbell Swings (1x15lb)
Situps
Look for a tall guy with a high forehead wearing a light grey shirt and dark grey shorts. I haven’t watched the whole video, but so far he’s done a lot of fumbling around with the bar, staring at it, loading, unloading. I haven’t actually seen him lift it yet.
I think he’s looking for his ankle weights.
I think they were afraid to show me actually lifting, as the huge amounts I’m putting on the bar would be so discouraging to the mere mortals that there would a mass CF exodus. And for some strange reason they continued to focus on those two women.
Felt great to squat as again with rest between sets. Reminded me of doing Bigger-Faster-Stronger when I was younger.
*left hamstring/glute started cramping a bit on rep 2 of the last set. I finished the out the set with 3/4 squats and even less at the end to avoid stretching it, and to avoid an injury. Still a little tender today - just lactic acid type localized soreness and crampy soreness, not torn muscle/ligament sorenesss. I looked at my log and see that I had pulled it slightly a few weeks ago when doing snatches. I’m guessing my running on Saturday may have contributed since my calves are very tight from that.
CFS WOD 090511 - BarBall Complex, Push-Ups, Run
4 Rounds for Time:
3 x Deadlift, 135#
3 x Hang Power Clean, 135#
3 x Thruster, 135#
3 x Push Jerk, 135#
20 x Push-Ups
200m Run 10:41
Cool-Down
Foam Roller
Was thinking I could get sub-10 minutes, but the push-ups ended up slowing things down for me. Last set of push-ups took almost 2 minutes… I was plenty rested for my last sprint. Fun little WOD.
Worked on form more this time, push the bar further down away from my neck and over the scapula, and that felt much better with the exception of my wrists killing me from being bent back so far. If anyone has recommendations for that please chime in.
95x5 135x5 155x5 175x5 185x5
Good overall workout though, could probably have went heavier but felt pretty worn out when I was finished.
Back squat
Warmed up with 45lb, 135lb
Then 185 x 3, 205 x 3, 225 x 3, 235 x 3 new PR!
Grace
30 clean and jerks, 135lb (performed them as power cleans and then either split jerks or push jerks)
Time: 8:19 (last time was 11:33 in September so over 3 minutes improvement. Legs started to feel really weak especially after doing the ME squats beforehand)
Afterwards did a 1 minute handstand against the wall (only heels touching). My shoulders and arms were really shakey after the clean and jerks.
Took yesterday off to spend with the wife and our 3 sons, so I did the back squat WOD today. Very happy with my results too considering my 1 rep max from a week or so ago was only 315#.
Warm up 2rnds
15 overhead squat with pvc
10 pull-ups (strict)
15 sit-ups
15 bench dips
182/225/245/260/275PR
I took between 4 and 5 minutes of rest between each set.
