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Wed: 9 Bouldering routes with Robert and Nahomi

Today: WU = 3 rounds of:
25 Step-ups, 20" box
10 Valeo Swings
10 Bench/Ball reverse hyper
1 plank? on parallette

WOD: 5 rounds for time:
5 Pull-ups
10 Push-ups
15 WBS, 4 lb. ball
20 Sit-ups 14:36

3 rounds of physical therapy sit-ups

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Saturday
CRG with Robert and Nahomi
Tim; great seeing you there!
Easy to moderate routes: Had rough day with my back on Sunday.
Physical Therapy again on Tuesday

The new reverse hyper is out from Rogue. Tempting...

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Sunday at CRG with Robert and Nahomi
Ran into Jeff there; great to see him

Stayed away from routes that stress the hips such as stemming across aretes etc. Felt alot better than I did after climbing last week.

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Today: WU = 3 rounds of:
25 Step-ups, 20" box
10 Valeo Swings
10 Bench/Ball reverse hyper
2 planks? on parallette

5 Bouldering routes

WOD: 5 rounds for time:
5 Ring dips
7 Pull-ups
10 Air Squats
15 Sit-ups 13:50

Re: The Barn
 

WU = 3 rounds of:
25 Step-ups, 20" box
10 Valeo Swings
10 Bench/Ball reverse hyper
2 planks? on parallette

5 Bouldering routes

3 rounds for time of:
5 strict pull-ups
10 HR push-ups
15 WBS, 4 lb. ball
20 Sit-ups 7:47

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Saturday at CRG with Robert and Nahomi

Stayed away from routes that stress the hips such as stemming across aretes etc. Felt a little better than I did last week.

Reverse Hyper ships today. Also got wood rings and a 25 lb. Al bar

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Sunday at CRG with Robert and Nahomi

Reverse Hyper.

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Wed at Barn with Robert and Nahomi.

Reverse Hyper.

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Hinckley w/Rick and Kerry: Hinckley Crack Climbs

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Going for the three shot series for my back; physical therapy didn't do it.
This sucks; the weather will turn soon and I'm not ready:ranting2:

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Saturday at CRG with Robert and Nahomi
Got the orange route using a hand jam-read the tape, crack was for foot only-worked out move w/o hand jam-will try to put it together next time.

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Tuesday: Pain specialist found herniated disk at L2 and L3, he knew to look their because of the location of my numbness, pain (missed by whoever read my MRI the first time). He said back injury is like a broken leg; you cast it, rest it, then start rehab. For the back he sold me a back brace (for temporary use -kind of like a cast on a broken leg), told me to rest it, get the shots, then rehab. He said to think about what got me to this point and avoid it.

Wednesday: First shot; not bad. Time will tell if it works. Looks like easy street for me until I finish with the 3 shots (one every 2 weeks).

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Thursday March 21, 2013

13.3 WORLD RECORD!!!

[url]http://jtkalnaynovels.wordpress.com/2013/03/21/crossfit-13-3-world-record/[/url]

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JT, I like it; complete with badass tattoo!

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Wednesday: Second shot; I estimated the first shot to be 30% effective. Doc was not happy with that.

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Hi Norm - How is the rehab going? Have you been able to do anything? I've been thinking about you. I hope you are getting better.

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Thanks Tim: The second shot has done a lot better than the first. Most of the time, all the numbness and pain is gone. If its totally gone in another week and a half, I won't need the third shot. Not sure when I can start working out again; hopefully soon after that.

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Wed: 4/17 3rd epidural shot
Rest two more weeks, then I can start light workouts.

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Tuesday, Friday: Bike 11.7 miles on bike trail with Sandy

Saturday: Hinckley with almost everyone. Great seeing everyone, and great to be climbing again.

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Bike 14.4 miles on bike trail with Sandy

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Bike 15.4 miles on bike trail with Sandy

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9 Easy-Mod routes
Misc. exercises

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Tuesday and Wednesday: on bike trail with Sandy

Today:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps,
3 sets 5 Kipping Pull-ups,

3 Forearm Rolls @ 15lb.,

WOD:
3 rounds for time of:
Run 400m
10 k-2-e
7 wall handstands
5 ring dips
20:48

3 rounds of 10 reps on reverse hyper; 40 lbs.

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Friday: Bike to work; 10 miles with Sandy and Sharon

Today: Kayak from Foster MetroPark to Rotary Park; 6.04 miles. First leg of the Mahoning River Water Trail (with Sandy).

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Bike 18 miles on bike trail with Sandy

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WU
9 Forward Rolls
10 Box Jumps, 20”,
25 Wall Ball Sit-ups: basketball @ 4’ from wall
1 lap lunges

WOD: 3 rounds for time of:
Run 300m
15 WB shots, basketball
10 push-ups
7 pull-ups
10:21

3 rounds of 10 reps on reverse hyper; 40 lbs.

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Hinckley w/ Rick, Tim, Kerry and Jeff Crack Area, Dunes, Snoopy

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[QUOTE=Norm Swann;1167808]Hinckley w/ Rick, Tim, Kerry and Jeff Crack Area, Dunes, Snoopy[/QUOTE]

Hey Norm

As someone who cycles to work and loves hitting trails when I can. It was great to see another rider.

Your out loads, is this a training decision, or a commute etc? What are your goals just now?

Richard

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Yesterday: Kayak from Rotary Park to Swift Metropark; 7+ miles. Second leg of the Mahoning River Water Trail (with Sandy). Took about 2.5 hours.

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Excellent to see the biking, climbing, kayaking, and WODs!

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Thanks JT

15/17 Bouldering routes; back felt pretty good

Run 800 meters 3:36

Evening
Bike 19.2 miles with Sandy: Avg. 13.3

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WU: Roller, 10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 5 pull-ups(strict)

AMRAP in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 +(5+10+1)

15 reps on reverse hyper @ 40 lbs.

3 rounds of:
Run 300m
1 min rest in between rounds 1:13 - 1:16 - 1:25

15 reps on reverse hyper @ 40 lbs.

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Yesterday:
10 routes at Hinckley Crack with Rick and Kerry

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Yesterday:
10 routes at Hinckley Crack and Snoopy with Rick and Tim

Today:
Arm and leg swings
Run 800m 4:05
15 reps on reverse hyper @ 40 lbs.

WOD: 3 rounds for time of:
4 Burpee Ring Dips
10 Box Jumps, 20"
12 DU
15 Air Squats 3:19-3:43-4:49 Total 10:55

2 rounds of:
15 reps on reverse hyper @ 40 lbs.

Roller

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13/18 Bouldering routes

3 rounds of:
15 reps on reverse hyper @ 40 lbs.

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Thursday-Saturday

Red River trip with Tim. My first trip since fall; great time. Back did ok.

Saw Robert, Nahomi and family, Kel, Ken, and Milt was in from Indiana.

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15 reps on reverse hyper @ 40 lbs.

Squat holds, 12% incline
5 pullups

Shoulder Press; 5 reps of: 25-30; 10 reps of 35 1 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 45-50; 10 reps of 55 1 min. rest in-between

15 reps on reverse hyper @ 40 lbs.

WOD: 3 rounds for time of:
4 Ring Dips
8 Man on Fire Burpees
16 Situps
Run 300m
3:56-4:06-3:53 Total=11:55

15 reps on reverse hyper @ 40 lbs., Squat holds for 20 secs: 12%-8%-4%-0%
Roller

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Yesterday: 50 K Bike Ride on the Perkiomen Trail near Valley Forge National Park- about 3 hours with Andrew, Jennifer and Sandy

Picked raspberries along the way.

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Nice ride, especially stopping to pick the berries!

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Monday: 1st Yoga class-seemed to help- squatting was easy at the end of the class.