Re: JD's CrossFit Chronicle
 

Nice work lately!
Love the Front squat work and your DT.

Re: JD's CrossFit Chronicle
 

12/24/12

Christmas 'Eva'

5 rounds for time

Run 800m
30 KB Swings, 2 pood
30 Pull-ups

44:56 Rx'd. Not a PR but not a personal worst. Actually kind of surprised with my time - happy. I don't do long metcons much anymore.

Re: JD's CrossFit Chronicle
 

12/26

Snatch balance

3 - 75
3 - 95
1 - 125
1 - 135
1 - 145
1 - 155
1 - 165
1 - 175 (PR) didn't hit my normal squat depth on this but counting it anyway.

Re: JD's CrossFit Chronicle
 

12/27

3 rounds for reps (supposed to be 5 but i didn't have time)

1 min power snatch, 75
1 min double unders
1 min push press, 75
rest 1 min

I think I got 90, 85 and 88.

12/29. 'The Plague'
Going away workout for one of our trainers

4 rounds for reps. 135# snatch on the 1st and 3rd round, 165# clean and jerk on rounds 2 and 4.

in 4 mins complete the following
15 push-ups
9 over box burpees, 24
12 TTB
in the remaining time do as many snatches/Clean and jerks as possible
Rest 2 mins

13,10,8,6. 37 total.

Re: JD's CrossFit Chronicle
 

Okay lets see...Did front squats on NYE and actually got close to my old PR of 245x3. Then did 195x10. Was feeling good and planned on doing a metcon but since I had some extra time I decided to work on some pistols because I hadn't done them in a while. While doing some assisted pistols I went down and somehow blew my back out. So bad in fact that I couldn't really move initially. And it's been bad since. Started getting a little bit better then I tweeked it again yesterday doing a medball clean demo. My Chiro says it's a fat disk...ice, rest, spinal flossing heat etc. Been lazy on the ice the last few days.

Ran around the gym a bit yesterday and played with the reverse hyper...still hurts when I get up and bend down but it seems a bit better.

Re: JD's CrossFit Chronicle
 

I can definitely empathize, Jason. I zinged my lower back a few months ago doing deadlifts, and had to back off of weight training for a while.

I began to study lower back injury rehab in detail, and between that and some tips from folks who follow my workout log, I came up with the following post which I think will contain a lot of valuable information for you:[LIST][*][B][URL="http://board.crossfit.com/showpost.php?p=1106861&postcount=1258"]Fixing My Back - Posterior Chain, Body Core, Upper Back & Shoulder Exercise Regimen[/URL][/B] (WFS)[/LIST]Below is an example of how I put all the exercises from that post into a comprehensive back and core exercise routine. I do this workout around 5 or 6 times per week, usually after my conditioning work. It does work, but the key is consistency over time. Once your back has healed up a bit more and most of the pain is gone, try doing some Founders and see how it goes.

[b]Posterior Chain[/b][list][*]Preparatory Breathing, Stretching & Light Isometric Founder[*]Founder - Repeat 3X[*]Back Extension - 3 Sets of 10 Reps[*]Lunge Stretch - 3 Reps Left and then 3 Reps Right[*]Wide Isometric Founder - Repeat 3X[/list][b]Body Core[/b][list][*]McGill Alternating Curlup - 10 Reps Left and then 10 Reps Right[*]Side Bridge - 10 Second Contractions, 3 Reps Each Alternating from Left to Right[*]Birddog - 10 Seconds, 3 Reps Left and then 3 Reps Right[/list][b]LYTP Upper Back & Shoulder from Founder Position[/b][list][*]L - 10 Reps[*]Y - 10 Reps[*]T - 10 Reps[*]P - 10 Reps[/list]

Re: JD's CrossFit Chronicle
 

[QUOTE=Luke Seubert;1123654]I can definitely empathize, Jason. I zinged my lower back a few months ago doing deadlifts, and had to back off of weight training for a while.

I began to study lower back injury rehab in detail, and between that and some tips from folks who follow my workout log, I came up with the following post which I think will contain a lot of valuable information for you:[LIST][*][B][URL="http://board.crossfit.com/showpost.php?p=1106861&postcount=1258"]Fixing My Back - Posterior Chain, Body Core, Upper Back & Shoulder Exercise Regimen[/URL][/B] (WFS)[/LIST]Below is an example of how I put all the exercises from that post into a comprehensive back and core exercise routine. I do this workout around 5 or 6 times per week, usually after my conditioning work. It does work, but the key is consistency over time. Once your back has healed up a bit more and most of the pain is gone, try doing some Founders and see how it goes.

[b]Posterior Chain[/b][list][*]Preparatory Breathing, Stretching & Light Isometric Founder[*]Founder - Repeat 3X[*]Back Extension - 3 Sets of 10 Reps[*]Lunge Stretch - 3 Reps Left and then 3 Reps Right[*]Wide Isometric Founder - Repeat 3X[/list][b]Body Core[/b][list][*]McGill Alternating Curlup - 10 Reps Left and then 10 Reps Right[*]Side Bridge - 10 Second Contractions, 3 Reps Each Alternating from Left to Right[*]Birddog - 10 Seconds, 3 Reps Left and then 3 Reps Right[/list][b]LYTP Upper Back & Shoulder from Founder Position[/b][list][*]L - 10 Reps[*]Y - 10 Reps[*]T - 10 Reps[*]P - 10 Reps[/list][/QUOTE]

Thanks man! I'm going to chalk this up as a freak injury. **** happens!

Re: JD's CrossFit Chronicle
 

01/16/13

Back is still bad...needed to do something so I did tabata push-ups

Tried to keep 9's all the way across but only hit 8 on the last set

9,9,9,9,9,9,9,8

Re: JD's CrossFit Chronicle
 

:pepper:

My daughter worked out with me and wanted me to pick this pepper guy!:)

Re: JD's CrossFit Chronicle
 

Okay...slowly but surely getting better...I think.

1/22
Death by 10 meters with no touch but full stop.

16 + 13.

Bench press
135x5
165x5
185x5

01/26
Tabata double unders and tabata push press (consecutive)

26,20,20,15,8,15,11,10
16 ----------------------

Felt okay...not great.