BDRN - 19 May 2009 08:03 PM

Brand X 6:30pm

Buy In
Back Squats work up to one heavy set of 3-5
95x5
115x5
130x5

WOD - 30-20-10
Knees to Elbows
AbMat situps
Toes To Bar
12:00

Cash out
Max Hold Forearm Plank
Max Hold T Plank, both sides

Great to see you posting again. You are really making great progress, you need to let people see that.

radiosound - 19 May 2009 01:26 PM

Margaret - 19 May 2009 01:17 PM

cholly - 19 May 2009 06:27 AM

I’m considering using buttercup weight when working with the bar (for all bar forms), or skipping those WoDs for now. I have some recent and lingering judo injuries, I want to get he most bang for the buck out of my gym time, and I’m only CFing twice a week now due to other obligations. So I may favor WoDs that have movements I’m more comfortable with. Any thoughts appreciated.

Thanks

If using the light ie buttercup weight doesn’t irritate the injuries that sounds like a good way to go. That way you can be doing skill/form training on the WOD’s that use bars. they will just be more Metcon than otherwise. I also use kettlebells on some WODs, to baby an injured elbow, I just work the other arm.

What Margaret said, with one addition: be careful that you’re not cherry picking.  OK to work around WODs that your injury makes unsafe, but not OK to toss in to that category things you hate.  I notice that when I’m looking for a WOD on a main site rest day, what I come up with rarely involves pullups or burpees.

Thanks Margaret and radiosound,
My main routine recently has been to check in on Monday and Wednesday and find a WoD from the week that I can do at my gym. I’m not really avoiding any b/c I hate them(Oddly I don’t really hate any of them). I just don’t have all I need to do them as Rxd (Rowing, box jumps etc) at my “Fitness Center”,  so sometimes choose one WoD over another so I don’t have to work out substitutions.

I would prefer to get back to CFing 3 times a week or more—instead of just 2, it would feel a bit less like I’m phoning it in—but life’s not working that way right now. I guess I could just keep track of the WoDs in order and do whichever is next, scaled and substituted accordingly. I’m just not sure I’d get any more benefit from that over what I do now…back to the twice a week thing. Thhhptt.

Thanks again.

sort of attempted the WOD from earlier in the week.
4 rounds
lunge 100 ft 20lb dumbells
20 24inch boxjumps
20 pullups

it took a while and my hand ripped.  some kid walked by me at the college gym and said “use your body more”  good advice, kid.  grrrr. 
i’m a little sore this morning.

Doubling-up today

Power cleans 1-1-1-1-1-1-1:  135-145-155-165(pr)-170(F)-155-155

Four rounds for time of:
20 Glute-ham sit-ups
15 Back extensions

11:31

M/58/274

Me
250m row
20 bench press 115#
500m row
10 bench press 115#
1000m row
5 bench press 115#

Jessica
250m row
20 bench press 30#
500m row
20 bench press 30#
1000m row
5 bench press 30#

My legs are still sore & fatigued after the SDHP’s day before last. Really surprised how hard that one hit me.
Going to have an additional rest day today - haven’t had more than one day off in a row for at least two months.
May do some light stretching to ease up the stiffness. Having come to crossfit from a low rep strength training routine the higher reps are really taking their toll.
Still, to make me this sore it must be doing some good and in some sick way I’m enjoying the pain.

I wish I could rest today…..but all this week, I am at a Combatives school.  After this week, I will be ready for Monday, that is if my bones are still intact….right now, just sore everywhere…everywhere.

Diane

185# Dead Lift
Handstand push up
21-15-9

6:38

Feet elevated aprox 5 feet

For time:
Row 500 meters
65# body weight Bench press, 30 reps
Row 1000 meters
65# body weight Bench press, 20 reps
Row 2000 meters
65# body weight bench press, 10 reps

Bench Press on decline, as the flat benches were taken.

22:58

Pretty tired after that one.