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Charlie, Mark, and Terry,

Props to all of you today - - lots of weight going up! Awesome job on the PRs Charlie and Terry....

Mark - - Killer WOD you did today.

I don't think Mark will mind if I jump in here - - AMRAP = "As many rounds as possible" (generally has a time posted with it).

Take care, guys!

Steve

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Run 5 K

WU: pseudo-CF WU

Time - 31:53.3

Measured w/ GPS and car. So route is at least 5K. May be a bit more, but close enough. Lots of long steady grades here and constant wind. I haven't run in a good bit, so I am okay with the time. It'll get better soon enough. Finally, a sunny warmer day (62F). I am still somewhat sore and tired from the last two days WODs. Down day tomorrow and I need it.

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Today
5 rounds of
21x95 lbs. back squats
21 pull-ups
21 push-ups
My time: 41:23

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[B]Wednesday 090408[/B]
Run 5 K
My time 27:19 (PR)
Need new running shoes, got blisters on both feet outside of arches.
Ran in these shoes for about a year and that's never happened, but have never ran that hard for 5k either, ordered some New Balance 993's tonight. :)

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Terry-
Congrats on the 5K PR.

I used to run with New Balance 992's for years. They make a good shoe.

I am hungry for a good run, but have got some kind of chronic problem with my calf. It keeps tightening up when I run. I do not know when I will run again. The good news is I can squat without a problem. Just no running.

Today is a rest day for me.

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Terry, Congrats as well on the 5k PR. I usually buy new running shoes every 6months whether I need them or not. Don't know if it's true or not but I believe the rubber and soles break down pretty quickly whether you're running sub 5's or plodding along at 12. I feel your pain as well with the cholesterol. Seems like as soon as I hit 50 the doc put me on simvastatin. The script sat in my pantry for 2 months before I started taking them. Like you I don't relish putting extra chemicals in my body (hmmm, seems I didn't mind so much back in the 70's) and like you I have what might be characterized as a nearly unreasonable belief that diet and exercise can beat just about anything. Hang in there.

Charlie, Yup, Agreed, I'm already formulating my post-surgery Starting Strength recovery plan. While I enjoy Coach Ripptoes down-to-earth writing style, the technical explanations are insomniac fodder. And I forgot to tell you my anesthesia plan for our garage surgery: a leather strap to bite on and some single malt scotch. You may want a few shots as well if it'll make your aim any better, oh, and ear plugs if the strap don't work.

Mark, Terry and I had a short discussion about calf strain/pull/tear/tightness management. I have found great relief using a massage stick ([url]http://thestick.com/index.cfm[/url]) and lots of calf stretching. A really good article on stretching the calf can be found at: [url]http://sanfranciscoCrossFit.blogspot...tight-bro.html[/url]
both sites are WFS

Anyway, I finally made it to the gym after a self-imposed 7 day exile to let my lat/serratus heal up. I did 3xCFWU taking the pull-ups and pushups carefully. Then I hit the C2 for some CFE as follow:

10x 250m with 20 seconds rest between intervals
1- 1:05
2- 1:06
3- 1:08
4- 1:09
5- 1:08
6- 1:10
7- 1:09
8- 1:10
9- 1:10
10-1:08

The back felt pretty good and I broke a sweat so I did 4x5 overhead squats with just the bar until I started tightening up
Now's my chance to use my new foam roller that arrived yesterday.

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uhhh, sorry the link was messed up I think. Try [url]http://sanfranciscocrossfit.blogspot.com/2008/11/your-calves-are-tight-bro.html[/url] WFS

The San Fransico CF guys have a great blog and a lot of great articles about stretching, injury etc

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[QUOTE=John Scott Rezendes;562475]

Mark, Terry and I had a short discussion about calf strain/pull/tear/tightness management. I have found great relief using a massage stick ([url]http://thestick.com/index.cfm[/url]) and lots of calf stretching. A really good article on stretching the calf can be found at: [url]http://sanfranciscoCrossFit.blogspot...tight-bro.html[/url]
both sites are WFS[/QUOTE]


Hey Scott,
Thanks for that info. I did order the Sprinters stick and have been using it. I think it works great. My wife thought a rolling pin would have been less expensive :rofl: Can't believe my shoes arrived today already from Zappos. When you have that single malt take a shot of Glenmorangie for me, thats my favorite :)

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[quote=John Scott Rezendes;562477]uhhh, sorry the link was messed up I think. Try [URL]http://sanfranciscoCrossFit.blogspot.com/2008/11/your-calves-are-tight-bro.html[/URL] WFS

The San Fransico CF guys have a great blog and a lot of great articles about stretching, injury etc[/quote]

Scott,

Thanks for posting the link. I'm still nursing my stubborn R/Achilles.

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[I][B]090408 WEDNESDAY

REST DAY.


090409 THURSDAY

[/B]Took good friend (who wasn't supposed to drive long distances) to out of town medical appointment. No chance for workout today.[/I]