Well, my back ended up being a little worse then I thought after CF total but definately feeling better!  So, I’m going to take it easy for a week staying away from heavier weights, back/front squats, deads, pull ups, etc; anything that could aggravate the back.  The last two days I made up my own workouts:

2/25/10 5 rounds for time:

10 reps 80# bar curl (I know, I know, curls don’t fit into the CrossFit philosophy but it was a lift I knew I could do without hurting the back)
20 24” box jumps
10 Burpees

12:48

2/26/10

18 95# Hang power cleans
40 squats
20 push ups
15 95# Hang power cleans
40 squats
20 push ups
etc. so that my sets of HPC went 18, 15, 12, 9, 6 while squats and push ups remained the same

11:12

Both workouts felt good and I was definately breathing hard so I feel this was better then nothing.  Can’t wait to get back on schedule!!!

2/25/10 - Squat
Cycle 3, Wave 1, Day 4 - training max 235

Kelly Starrett’s Hip Mobiliy Drill (as much as I could remember without notes)

Squat
10@45
5@75
5@105
3@135

5@155
5@175
reps@200 (15 reps)

I had more in the tank, but my back felt tired from the hill climbs from yesterday on the bike. I probably should have done a bit more, but I roll pretty conservative.

Conditioning:
Prowler marathon (down to the corner and back)
90lb.
Dry asphalt
323m in 8:50
(1st 100m in 1:23 unbroken walk, the rest in spurts of walk run rest)

Had a buddy join me for today’s workout an introduced him to the prowler

he got 206m in 6:05

he likes the prowler, too. Kinda fun to have friends are as crazy as you are.

Wall Ball(20 lb)/15’ Rope Climb/400m run/Rest

round starts every 6:00

for reps:
    Rnd 1-Rnd 2-Rnd 3
W.B. 20 -  20 -  20
Rope 2 -  1 -  2
400m 2:00-2:01-1:58

1st round 1 rope climb (legless) and one beginner ripe climb (with legs). Subsequent round were all leg assisted climbs.

My buddy came back for more today.

He went:
14-16-16
2-2-2
2:00-2:10-2:??

I like this WOD

Catnog - 26 February 2010 08:00 AM

chris! - 26 February 2010 07:26 AM

how was the ski erg?

the skierg was ok. There are two at my gym and I have been looking at them for a while and thought I would give it a try. I will use it again, but i am not 100% sure i like it. It was not nearly the workout as the row-erg. essentially you pull down with your arms, like using your ski-poles, and get down into a 3/4 squat or 1/2 squat. It got my heart rate up and felt it engaging my upper back, triceps and rear delts and I suppose it engages the lower body by including the partial squat. I think what liked least was that I felt like i was just standing there.

Have you tried one?

Shoulder Press 3x5 with 95#

then

3 rounds for reps of:
1 min 22” box Jumps: 21, 20, 17
1 min Towel Pullups: 10, 12, 8
Row 500m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

I really want to increase my press and DL strength, so for a couple months or so, probably twice a week for each I am going to do some a few sets of both using linear progressions like Rip suggests in Starting Strength followed by a shorter version of the WOD. I am also trying not to reaggravate my knee for a couple months, so no squating movements at all.

Cadiman - 26 February 2010 01:50 AM

Our camp is having their own “USA vs. Canada” olympics, and they decided to setup right next to me for their first contest. Which was of course was the bench press (max reps of 225)

I believe that is one of the NFL Combine tests.

Jessie5 - 26 February 2010 04:44 AM

10 rounds of

10 burpees
10 situps

17:36

+13 burpees for day 56+57

I’m getting sick at the worst possible time. I hope I can get past it quick.

Hey, hope you feel better soon, hang in there.

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

OHS - 50,60,70PR,80f,80PR
FS - 125,135,145,155,165PR
BS - 170,180,190,200f

WU - 2 rds of 10 OHS, 15 abmat, 15 BE, 10 asst pullups, 10 dips

630 am Crossfit @ Brand X

Buy in - 2:00 min DU > 20 side 2 side hops > 5 push ups > squats
      1:00 DU > 15 side 2 side hops > 4 push ups > 4 squats
      :30 DU > 10 side 2 side hops > 3 push ups > 3 squats
* This buy in will change for the 8 am class

WOD - “Tabata Angie”

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

* Top performer J.R. @ 43 intervals = 21.5 min. = 14.3 min. of actual work

Cash out - 3 rounds
5 kick up to handstands against the wall

100223 CFT

Back Squat - 235 (pr)
Press - 125 (two fails at 130 - booooo)
DL - 295 (two fails at 305 - booooo)
655
PR is 660

Really happy with the squat PR, mostly because I felt like I could keep going. Need to watch my depth but these felt way way better than before. Could have done 240 or 245 today, maybe more. The video feedback and watching other folks has really helped. Of course working on my form during late night dog walks hasn’t hurt either, no matter what the neighbors think.

Right arm gave out on the press, which really sucked. Same thing that limits me on pullups. Need to see a PT about it when I can find the time.

DL really pissed me off. Could not keep my grip. I blame the bar. The ones at my gym seem to have crappy bearings, which means as the weight moves the whole bar starts to spin out of my hands. Might have to try straps. Form on 295 was not very good.

sophiep - 26 February 2010 08:55 AM

Jessie5 - 26 February 2010 04:44 AM

10 rounds of

10 burpees
10 situps

17:36

+13 burpees for day 56+57

I’m getting sick at the worst possible time. I hope I can get past it quick.

Hey, hope you feel better soon, hang in there.

Thanks Sophie. I don’t want to have to miss any burpee days, too high in the numbers now for that!

500m row
CFWUx2

WOD- Squat Singles
Overhead squat #55-60-65-70-70
Front squat #75-85-95-105-115F-110PR
Back squat #110-120-125-135F-95x3

3 hours later- run intervals
2 x 5 min
5 x 1 min
1 min rest between all

buy in

10 mins jump rope

OHS, Front Squat, Back Squat singles

20f-20-25-27-32
32-37-40-50-55
40-50-52-55-57

all weights in KG not including bar which is 5kg

WU
- Shoulder prep

STRENGTH WORK
- SP x1: 40kg / 44kg / 46kg / 47kg / 48kg
- PP x1: 45kg / 50kg / 55kg PR / 60kg F/ 60kg F
- PJ x1: 45kg / 50kg / 55kg / 60kg / 65kg F

Cash out
- DU’s

OHS, Front Squat, Back Squat Singles

Start
1000m Row
2rounds
10 pullups
10 ring dips
10 push ups
10 situps
10 supermans
DROMS

OHS 45, 55,65, 75,85
FS 95, 115, 135, 155, 175
BS 205, 215, 225F, 205, 205
Approx 1 min rest between sets - needed to move this along.  I think it caught up with me @225…I should be able to do that weight (PR is 246)

End
3 rounds
10 KB Swings
10 Ring Push ups
10 Abmat Situps
Stretch