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1/21
WU
GHD B&E 3x12@45
Reverse Hyper 3x10@50#
3x10 pullup
Sthenght
12x2 Box Squats@95/w chains
10 ultrawide Sumo DL 10@235
Good Mornings
3x10@95#
2x20 Hanging leg raises
WOD 6 rounds
6 Hang Cleans @115#
8 Ring Dips

1/22
WU
3x20 GHD B&E
4x10 Reverse Hypers
3X10 pushup Dips
3x10 Air Squat
10 DH pullup
5x20 AB Mat situps
3x20 pushup
2x20 K2E

WOD 3 rounds 3 sets each :20 on :10 off 1:00 between rounds
ROW
Pushpress @ 95#
24" box jump
SDHP @ 95#
20# Wallball

m/56/181

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1/21 WOD
Crossfit Total

Back Squat: 235
Press: 120
Deadlift: 300
TOTAL: 655.

BS 5# off PR, Press tied PR, D/L 10# off PR. Quite consistent, and I'm very pleased. This is 30# more than my last effort on 7/17. I'm down about 5-8# in bodyweight because of paleo diet, but there is little corresponding loss of strength. Good morning all the way around!

1/22 Workout
Small Group Training with Becky @ SBAC.

The Claw

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William, just catching up on the thread. Thank goodness you caught the DVT in time! (Thank goodness our wives drag us to the doctor against our wills! :thanx:)

Your base of fitness should serve you well in your recovery. Hang in there!

The Claw

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[QUOTE=Jim Cordes;894950]William, just catching up on the thread. Thank goodness you caught the DVT in time! (Thank goodness our wives drag us to the doctor against our wills! :thanx:)[/QUOTE]

:rofl::rofl:!! You got that right! I had a time bomb in me for 2 months!!:yikes:

[QUOTE=Jim Cordes;894950]Your base of fitness should serve you well in your recovery. Hang in there!

The Claw[/QUOTE]
That's my plan. Get the meds right & be thankful I can do upper body stuff. I stumbled across a CF forum thread about CrossFitting on Coumiden & it doesn't seem to be a major stumbling block! Also, my doctor told my wife and I that I WILL be as good as new. I'd be in worse shape if I wasn't crossfitting! thanks!

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Cliff, sounds like you are off to a good start! Glad hear the Surgery went well!

1-23-11
Change up Cross training (and the sun was supposed to shine)
27.5mile road bike ride made pretty good pace of 15-20 mph weather was dry and nearly 40 degrees (no sun) broke through the clouds but was some good seat time with some pretty good climbs and good training for a newbie!
Back to the Box Tomorrow

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Wow, the joys of aging around here. C'mon everybody, get better!! I think my blood pressure is way high (its usually 100-110/65, @ doctor it was 130/90!! she said, stress & being upset), chest & back pain but not when Im exercising! Had bloodwork Friday, having my heart checked this week. I'll either drop dead (now) or not, I guess.:) Might take the extra fat back OUT of my diet...go back to my pre paleo eating (well that was actually mostly paleo, just with oatmeal and sweet potatoes and a certain % LBM of good fat, I think .4-.6?).

[B]1.22.11 Saturday[/B]
Hour of flexibility training.

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Ok, Deb we are getting better! Infact we are already ahead of most Doctors (have you noticed the condition that most doctors (over 50) are in? "Just saying":stir:

WOD: 01.24.11

3rds for time

275# DL x 10----scaled 225#
DU x 50----scaled SU
Time: 10:20 :rofl:
(the weight was just right) with no comp in form
Single unders getting a little better but I have a long ways to go!
Cool down/Stretching/Mobility 10min

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Deb,
I just went through the whole chest pain and high blood pressure thing too! Don't want to get this thread hijacked onto woe is me stuff so I'll spare everyone the boring details, but all is OK in that department and it seems to have been mainly due to stress.
On a better note my calf seems to be improving daily with ice, rest and some self massage. Seeing the painful massage therapist this evening at gym before working out. I just need to stay off any explosive kind of lower leg movement like running or jumping rope etc for a while.
Everyone get better!

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80 minute massage yesterday. Helped.

Mobility: thoracic spine work w. balls and rollers.

Strength: BS: 3X235, 265, 300. 1X325.


WOD: 800m run X 3 with 2 minutes rest in between.
Scale: Row. 3:28, 3:24. Stopped due to butt cramp and did pressure point work for 10 minutes.

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nice to hear, Jeff!!!

[B]1.24.11 Monday - FDU Oly Gym[/B]
Warmup: squat, pushup, shoulder mobility & trigger point ball

[B]Snatch [/B]
Off blocks:
5x1x15kg

From below the knee:
10x2? x20kg
10x2 x25kg

Complex:
1 Power snatch, 2 snatch grip push press, 3 OHS - 25kg
4 times of that?

This was with the guy I was supposed to meet last week, who told me, forget the hook grip when you jerk. Ok that's easy (conflicting info wherever you go). Hook grip with the snatch was much easier today. My hands are sorer than my shoulders!!
I was surprised I did any weight at all, I don't think I've ever snatched 25kg? I had 3-4 misses, trying to get under the bar in the right place after Im fatigued was harder. Also, weightlifters seem to scoff at crossfitters. I guess they think its bastardizing their sport.
Danica was there, amazing to watch. Shes actually smaller than me, was snatching 70% (67-70kg?) and she's FAST as hell!! Actually really fun to watch them all. I probably should've squatted after.