I got a little behind since I had some iPhone issues yesterday, but am trying to get caught up.

Today:

Back Squat 5-5-5-5-5 reps

95-105-115-125-135

Then I did a 1 hour spin class and burned 943 calories.  I guess in hindsight, I could have started heavier on the back squats, but it felt great getting all this done today.

4 x 400m WOD
1) 1:57
2) 1:52
3) 1:56
4) 1:59

back squat 5-5-5-5-5
65lbs/95/105/115/135

kb swings 2 x 20 @ 35lb plate
100 situps
25 pushups

I’ve been doing CF for about two weeks now and I love it.  My only problem is that I can’t deadlift due to several herniated disc’s.  I can clean from a hanging position just fine with no pain.  Anything taken from the floor will destroy my back in a bad way.  Should I encorporate addtional exercises into my WOD when things are taken from the floor up? ( cleans, deads, etc)  I get an awesome workout from the hang position but I am not getting the full benefit like I would if I were to be taking it from the floor up.  Any suggestions would be great.

Power clean 1-1-1-1-1-1-1 reps

1000m row

CFWU 3x10

Power clean warm up - technique then (in lbs)

85-95-105-110-115-120-110

Dropped back due to poor form at 120

Power Clean
1-1-1-1-1-1-1

135 - 145 - 165 - 175 - 195 - 205 (PR) - 215 (PR)

Good day today despite tightness in my lower back.  Felt like 225 was very doable.

Back Squat 5-5-5-5-5 reps

185-185-195-195-195

Thought about going up, but remembered last back squat WoD when i ditching the weight and threw my back out, thought the better of it.

CFWU x 2
Burgener warm up (parts 1-9)

Power clean 1-1-1-1-1-1-1 reps

45-45-65-65-85-85-95

Worked entirely on form. I am still having flexibility issues in my wrists.  I also have been forced to take a wide grip, like for snatches, to allow for my elbows to come up.  The most difficult part is the transition of rotating my arms and catching the bar.  Surprisingly as the weight increased so did my form.  Someone at the gym who used to Olympic lift suggested breaking it down into stages very much like the Burgener warm up.

Power Clean 1-1-1-1-1-1-1
95-115(x)-115-115(x)-105-105

New Pr’s for me, the 115 wasn’t pretty but I got it.  juch better form at 105, think I should have aimed for that first.

Tuesday, May 12, 2009

Power clean 1-1-1-1-1-1-1 reps

warm up
2 rnds
15 overhead squats (pvc)
10 pull-ups
15 push-ups
15 sit-ups
15 bench dips

Power cleans 95/115/125/135/135/135/135 I stayed with 135# because it felt like my form started to suffer at that weight.

HSPU attempts.

breilly - 12 May 2009 09:59 AM

I’ve been doing CF for about two weeks now and I love it.  My only problem is that I can’t deadlift due to several herniated disc’s.  I can clean from a hanging position just fine with no pain.  Anything taken from the floor will destroy my back in a bad way.  Should I encorporate addtional exercises into my WOD when things are taken from the floor up? ( cleans, deads, etc)  I get an awesome workout from the hang position but I am not getting the full benefit like I would if I were to be taking it from the floor up.  Any suggestions would be great.

If you need to make the sub to “hang clean” I think you’re fine.  You’re not going to get the “full benefit” because you can’t do the full range of motion.  Would “full range” be better? Sure, in some ideal universe, just not this one.   And frankly, while hang power cleans are a possibilty tomorrow, I doubt it (not a 1-1-1 type anyway). 

It’s hard to say what else you could incorporate, but you’ve got 1 million crossfit skills to work on.  On deadlift days or days with that component you can do a full cfit warmup, learn to walk on your hands, work on levers, etc.  But you don’t need to do more than the hang power cleans if you don’t want to.

Didn’t post yesterday
a.m. Shoulder press
got to 70 x 2, failed on three but finally at 70 again, still not at my pre-surgery pr. This yo-yo that is my s/p continues.

p.m. time crunched
4 rounds
Run 400m
5 Pull ups
10 Push ups
15 Squats

Today
3 rounds
Row 1000m
Run 400m

Back squat-box squat-these are interesting in the way they tax your body. You really ought to try them.
65 x 5
95 x 5 x 3

Been doing crossfit and brand X for a little while now,  and today im back after a week of neglect.  I decided to start posting so I could track where I am.

Power cleans 1-1-1-1-1-1-1. I’m not exactly new to this but i dont open my hips well and my form is shaky.

95-95-125-175(f)-125-125

My shoulder hurts from this, and from presses (which weren’t today but i know they hurt). I have a tendon that seems to pop over my shoulder when i bring the weight down, its really putting a damper on a lot of these workouts. I’m going to see a doctor, hopefully they won’t take me out of the weight training game

ran 1.5 miles in addition to this lift

Four rounds, each for time of:
800 meter run

4:32
4:41
4:42
4:43

Africa qualifier is on Sat, so decided to practice some of my weak points…

AM
Warn up
Row 500m - 1:55

Did Snatches into an Overhead Squat. I land with my feet too wide…so then have to adjust to get into the OHS portion of the Snatch. Luckily the first two qualifier workouts that were posted today don’t include snatches!
3 x 5 - 40kg

3 rounds of
Bench Press 5reps - 60kg
Swings 10reps - 18kg
Did the swing sets immediately after the BP, with 1:30 rest between rounds.

PM
Picked up some second hand olympic plates, should get the bar tomorrow…

Practiced a few of the movements from one of the qualifier workouts
Row 500m

2 Rounds of:
20 Pull ups
20 Thrusters
400m run
20 Swings
20 Box jumps

Row 500m

9:00am Brand X

buy in
deadlifts
95x5
115x5
135x5
165x5
WOD 2x
hill sprint to bottom of the hill to top of driveway
30 squats
hill sprint to recycle driveway to end of 1st building
30 squats
~ 13:30

cashout
Planche hold with partner