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[B]11 Dec[/B]

Max Height Box Jump [I]Did 24".[/I]

Power Snatch + Squat Snatch x 5 @ 75% 1RM Squat Snatch

[I]Tried 95#, but could only do Power Snatches (Poorly!!). I was able to do 65#.[/I]

[B]12 Dec:[/B]

Nasty Girls
3 rounds of:
50 Air Squats
7 Muscle Ups [I](I subbed 21 Pull Ups & 21 box dips! Such is life at the base globo...:shrug:)[/I]
10 Hang Power Cleans (135, 95#) [I](Did 135# Power cleans.)[/I]

24:29

[I]It's been a while since I've done this many cleans. I was only able to do one at a time. The pull ups hurt my grip on the bar for the cleans. Still, I couldn't believe it took me this long to do the WOD![/I]

[B]13 Dec:[/B]
21-15-9
Toes to Bar
Box Jump (24/20)
Deadlift(225/155)

Did it Rx
18:12

[I]This was a tough one. Tried to do the DLs in subsets of 3, which seemed to work.[/I]

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Finally made it back to Tribal Crossfit today. Just wonderful seeing so many workout buddies.

Warm up, dynamic stretching.

Strength.

5X5 Deadlift
225.............335.

WOD

10 minute AMRAP
5 DL @ 225
5 hspu.
6r+ 5 DL.

6R + 5 DL. I am really out of shape. This was very similar to coming back after the heart attack in 2011. Oh well, I'm back.:kicking0::kicking0::kicking0::kicking0::kicking0::pepper::kicking0:

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Got behind in my blogging again.

12/10 WOD
“Diane”
21-15-9
Handstand Pushups
Deadlifts 225/155

8:25 @ 195# and with ALJ HSPU’s.

Today was an epiphany caused by a confluence of events.

The article by Rip, the subject of the CPC blog post for today, was one I had noticed last week and really spoke to me. I am the advanced Crossfitter for whom progress comes very slowly.

Next, the WOD had not yet posted, so today was one of the rare days where I walked into the gym not knowing what the WOD would be.

Finally, as I was at home getting ready to come in, I ran across a Breaking Muscle article on scaling Diane. ([url]http://breakingmuscle.com/crossfit/how-[/url] ... e-the-wods) In essence, the article points out that Diane should be about 70% of my one rep max, meaning if I did not have a 325 pound deadift, which I do not have, I should not be doing Diane as Rx’d.

Then, of course, I walk in and the WOD is Diane, the very one I had just realized I should be scaling.

One of my big issues is ego: I want to do all the WODs as Rx’d, even though the intellectual part of me knows that it’s not necessarily ideal. Diane is a classic example. It is a sprint, but the last time I did it as Rx’d, it took over 13 minutes, definitely not a sprint for me.

I think the epiphany is that I really could be training a little smarter, which means sometimes (*gasp*) scaling the WODs to get the desired effect. In other words, scale so that a sprint WOD really is a sprint WOD for me.

With this in mind, I did Diane at 195 pounds. It still was over eight minutes, so it was still not a true sprint, and I still struggle with the handstand push-ups, but this day was a real eye opener to me that I may actually end up with better results if I, as they say, check my ego at the door, and not blindly do a WOD as Rx’d simply so I can tell myself I did it as Rx’d. Instead, think about what the purpose is: Grind something out for 20 minutes, put in intervals of truly high effort then rest, or go pedal-to-the-metal for 6 to 8 minutes. All these time domains have their purposes, so accept and embrace them.


12/12 WOD
A. 15:00 to find 1RM Clean & Jerk
165.

+
AMRAP 4:00
9 T2B
9 Thrusters 95/65
rest 4:00
AMRAP 3:00
6 T2B
6 Thrusters 95/65
rest 3:00
AMRAP 2:00
3 T2B
3 Thrusters 95/65

3 rounds first two AMRAPs, 3.5 on last. I really need to figure out to kip by T2B’s and get rid of the swing I do in between each one.


12/13 WOD
A. Sumo Deadlift, 31X1, 5-7 reps, 5 sets, rest 2-3min
135-185-205-225-225

B. EMOTM, 8:00
odd – 10-15 Russian KBS
even – 150m Row

Rest 2
C. EMOTM, 8:00
odd – 10-15 Wall Balls
even – 30sec DU’s

Used 2 pood on Kb swings.
This was a LOT of work, much harder than in appeared. Several sets of 30 sec doubleunders went straight through, counted 53 reps on one of them. DU’s really going well lately.


12/14 Saturday WOD
Run 1 mile

AMRAP 10
5 pull ups
10 weighted step ups (25# dumbbells)
8.5 or 9.5 rounds, lost count.

Rest 5
AMRAP 10
10 push ups
20 medball V-twists
10 Kb goblet squats (1.5 pood)
Lost count.


12/18 WOD
A1. Barbell Press, 21X1, 4-5 reps, 5 sets, rest 1:00
A2. Weighted Chinups, 21X1, 4-5 reps, 5 sets, rest 1:00
75/5 chains; 95/12 kg. kettlebell; 105/5 chains; 115(f3)/2 chains; 105/2 chains
Decreased weight on chinups when I had difficulty getting chin over bar on all 5 reps.

+
EMOTM, 18:00, cycling through:
1- 15 Pushups
2- 5-7 Deadlifts (50-60% 1RM)
3- 30 Double Unders
Used 185# for deadlifts.

Claw

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Wednesday December 18, 2013

@Claw, nice work figuring out the appropriate scaling to get the benefit intended from the different time domains. Once you understand what each WOD is trying to work, your definition of Rx will never be the same again.

I actually attempted to "exercise" today, 18 days after tearing my oblique and straining my serratus.

Walked 1 mile with an elevation gain of 50 feet in 29 minutes.
Held a 15# weight in a goblet squat for two minutes.
Did five very slow strict pullup like movements where I went into a squat and "pulled up" while keeping my feet on the ground.
Did five 10# bench presses.
Did five gto with 5# in each hand (very slowly).

Only had one twitch in the left serratus during walking, which was cured by slowly down my walk, and no clinches in the obliques. No twitches, twinges, or clinches during the very slow very light movements.

Overall, a very promising day.

One step at a time...

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Claw, great thoughts on scaling

JT, Glad to see you're getting better!! I'm hoping for the best!!

[B]17 Dec:[/B]
[B]WU:[/B]
.33333333 mi run
100 SUs
10 Legs swings, both legs, both directions
10 Air Squats
10 Push Ups
10 Sit Ups
10 27# Presses
10 DUs (a DU with 2-3 SUs in between, a PR! :pepper:)
5 24"+ Box Jumps

[B]WOD:[/B]
30 Thrusters (115, 80#)
30 Pull-ups
30 Power Cleans (115, 80#)
30 Burpees (Yay! Burpees!!)
30 Jerks (115, 80#)
30 Box Jumps (24", 20″)

Did 80#
21:52

[I]The weighted movements were MUCH easier than the others. Trying to keep consistant helped!![/I]

[B]18 DEC:[/B]
[B]WU:[/B]
400m treadmill run
~100 SUs
10 Legs swings, both legs, both directions
10 Air Squats
10 Push Ups

[B]WOD:[/B]
10 Min AMRAP
90 SUs
15 Burpees (Yay! Burpees!!)

3 rounds + 3 SUs

[I]I had hoped to try DUs, but I couldn't get them in the hotel "Fitness Center". Fortunately, there wasn't anyone else around, so I didn't "scare the straights"![/I]

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great work as usual everybody

jt....baby steps....glad you are on the mend

last nite first nite back at the gym since last friday...got knocked on my a@@ by a cold

floor press 1 rm 185lbs

2 x 30 dbell bench press 20 lbs

red band pull downs 100

rear delt 8-8-8 15 lbs

3 x 50 red band crazy man....pretty fun one....tie red band to squat rack and pull back from several different directions

x mas shopping at mall with a buddy....total elasped time from hitting the door till leaving same door.....38 minutes......totaly finished that and looking forward to december 26th :D

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12/19 WOD
A. Power Snatch, 15:00 to find 1RM (bad form does not count)
125 (with a little press out at the top)

+
AMRAP 8:00 at 80-85% effort
200m Run
10 Burpees
5 rounds even.

rest 4:00

AMRAP 8:00 at 80-85%
10 Box Jumps, step down (24"/20")
5 Dumbbell Squat Clean Thrusters (35/20#)
6 rounds even, used 1 pood kettlebells.

Claw

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Thursday December 19th, 2013

Walked at least a mile through two different airports carrying a small bag.

Saturday December 21st, 2013

Walked at least two miles through three different airports carrying a small bag. Now back in Ohio for the holidays. Ready to try some very very very easy movements.

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Sunday December 22, 2013

Walked 1 mile with my trekking poles in balmy 57F on 12/22.

Held front plank, left side plank, right side plank.

Held goblet squat.

Did 20 GTO very slowly with PVC (this was hard)

Worked with girls basketball.

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Great work as usual, guys.

JT - Glad you are on the mend.

Claw - Enjoyed your thoughts on scaling. Wish I had figured out some of those concepts before the injuries. :censored:

I got the desired second opinion on my back and my workout program. Now I am looking for a third since the PT said about the same thing as the doc. :rofl: Scaling my lifts to reflect higher reps and will give up the heavy singles, based on the PT's recommendations.

12/16 Press
WU: Row 1000; pull-ups 6, 8, 8; air squats X3X10; press 45 X10/ 65 X8
Lift: Press 80, 95, 105 X8/ 115 X4

12/17 Deadlift
WU: Row 1000m; deadlift 45 x10; pull-ups 4, 12
Lift: Deadlift 85, 105, 125 X8 workout cut short by work issue

12/18 Deadlift redo
WU: Row 1000m; hip and back mobility; deadlift 85, 105, 125 X5
Lift: Deadlift 135, 155, 165 X8
Assist: Toes 2 bar X3X10; deadlift 105 X3X10
Cash out: 25# turkish get-ups X10; 25# KB swings X20

12/19 Bench
WU: Row 1000m; air squats X2X10; bench 45 X10/ 75, 95, 115 X5
Lift: Bench 125, 140, 150 X8
Assist: Ring dips 4, 4, 1; ring rows X3X10; pushups X3X10
Cash out: 25# kb swings X22

12/20 Squats
WU: Row 1000m; pull-ups 8,8,8,12; pushups X2X10; split squats 20, 25, 30, 35, 40 X5
Lift: Squats 45 X10/ 65, 85, 105, 125 X8
Cash out: 25# kb swings X24

12/21 Rest day 3 mile dog walk

12/22 Bike trainer
WU: Row 1000m; 25# kb swings 26, 20; 2:00 spin warmup
Workout: 30:00 random intervals on the bike (playlist intervals) ;)
Cool down: 6:00 cool down on the bike