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went to the gym friday nite....was not feeling great but got a 5 lb PR on my wide football bar bench 245lbs :pepper:

woke up saturday morning with aches, pains and just feeling shi%%y in general.

took the weekend off and read JT's book The Point......very well done JT....i would never have thought you had a romance novel in you but it was quite an enjoyable read for an under the weather weekend.....thank you...

with any luck back at it feeling 100% monday

keep up the hard work everybody

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@Cliff, congrats on the PR, and glad you liked The Point. It's my favorite. I have a dozen or so romance novels under the pen name....

Monday April 27, 2015

A good day lifting at CTown.

Drove down in the dark mist. Did mobility work. Went 24 for 25 snatches.
5 for 5 at 45#
5 for 5 at 95#
5 for 5 at 125#
1 for 1 at 135, 145, 155, 165.
Missed at 170
5 for 5 at lighter weights

Then did 10 walking lunges on each side with the empty bar overhead.
Drove home in the cold rain.

A nice little interview on Coach's Eye.
[url]https://youtu.be/XmXViL0lqPE[/url]

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Great Stuff guys!!

Congrats on the BP PR Cliff!

JT- Awesome interview! Great Snatch work!

[B]WU:[/B]
.3333333333 mi run
200ft (2:15) on Jacob's Ladder
100+ SUs
10 leg swings
10 Air Squats
20 sec fingertip plank
10 Push ups
10 Pull Ups
15 Dead Bugs
10 Burpees (Yay! Burpees!!)
Frog stands
Headstand

[B]WOD:[/B]

2K row

9:23

[I]This was SLOW! It was supposed to be a 3 set WOD with equal rests in between. Unfortunately, I was doing this during the heaviest time of the day! So I was only able to get the 2K row in.[/I]

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4/28 WOD
1 Round For Time
20 Thrusters (95/65)
30 Double Unders
15 Thrusters (115/80)
60 Double Unders
10 Thrusters (135/95)
120 Double Unders

This was terrible. :ranting2: First, double unders continue to plague me and I think I only did 20 the first round. 95 thrusters very heavy and my left wrist is still acting up. I misplaced my wrist wraps recently and need to replace them. 115 thrusters basically 2-3 at a time. I didn't even try the 135# thrusters and I did 180 singles instead of 120 d/u's last round. Ugh.

Claw

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Claw - Great job on that suckfest! Now I see why you posted what you did on FB!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Pull Ups
25 Dead Bugs
10 Hollow Rocks
10 Burpees (YAY! BURPEES!!)
10 45# Presses

[B]WOD:[/B]
Snatch Practice 10-15 mins
15 min AMRAP:
5 115lb snatch
10 115lb hang power cleans
15 115lb deadlifts

Did 115#, but I could NOT get 125#!

Did the AMRAP Rx

2 rounds +5 Snatches

[I]I was worried about the snatches since they were so close to my 1 RM. I did them 1 at a time. I did the cleans & DL's in subsets of 5. I was hoping to get at least 3 rounds. :shrug:[/I]

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April 28, 2015

Walked 2.25 miles on pavement at a 4mph pace.
This made my hips and back hurt.
Need to remember to (a) walk on softer surfaces (e.g., grass on golf course) and (b) walk at 3mph or less.

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Wednesday April 29, 2015

Walked 3 miles in just under an hour.
This was a much better pace for me.
Still, too much of it was on pavement and concrete....
[url]http://www.mapmyrun.com/view_workout?w=963719029[/url]

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Nice walks JT.

[B]WU:[/B]
500 m row
100+ SUs
10 Leg swings on each leg in both directions
10 Push Ups
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
2 rounds
Run 400m
25 wall balls
25 box jumps

20:01

[I]Running, Wall Balls, & Box Jumps - nothing like a WOD full of goats! This was a third of the WOD. Doing the full WOD would have taken me at least an hour. Unfortunately, I had a big briefing to give, so cutting it short was the only thing to do![/I]

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nice work guys as usual

missed Tuesday due to just not feeling great.....slept for 10 hours

yesterday....still not feeling 100% but better than the last couple of days

3 x 20 single leg good mornings 75lbs

3 x 20 red band around knees squats

5 rounds

100 m row
40 m. out and back prowler
40 m. out and back kb farmers carry 24kg per side

12:39

8 x 30 plank on elbows

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Thursday April 30, 2015

C&J Practice, I stank... (could it in any possible way be related to the fact that I had a chocolate bar for breakfast and two pop tarts for lunch?)

Mobility, stank
empty bar drills, stank
5x95, hit, but I stank
3x135, hit, but I stank
Hits at 145, 155, 165, 175, 185, 195, 205, and 215, but they all stank
missed the jerk at 225
missed the clean at 230
Went down to 185 and did one last hit before storming out of the gym disgusted.

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Friday May 1st, 2015

Did some easy rock climbing at the gym.

There's something wrong with my left hip/butt/leg/lower back (that's the side with the prosthetic)

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Saturday May 2nd
Walked four miles on the paths at the farm.
Coached some basketball.

Sunday May 3rd
Walked three miles by the river.
Coached some basketball.

Lower back, left hip, left butt isn't quite right.
Might need a visit to the quiroquack.

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[QUOTE=JT Kalnay;1252226]Saturday May 2nd
Walked four miles on the paths at the farm.
Coached some basketball.

Sunday May 3rd
Walked three miles by the river.
Coached some basketball.

Lower back, left hip, left butt isn't quite right.
Might need a visit to the quiroquack.[/QUOTE]

I think the words "get thee to thy chiropractor" are important. do not let whatever is going on cause collateral damage as so often happens.

Good Luck

helen

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still moving..sometimes free of pain sometimes not. Have successfully resumed rowing ( with restraint) and some skipping using the cushioning section of the lifting platform .
due to satellite internet problems have not been posting much. get to read but not post.. the joys of Australia's view of how the world should be. :o

Yesterday back squats for the first time in 12 months.
7 sets of 10 resp
warmup 25min power walk then general warm up
plus revers tabata:
wall stands and tuck hold on rings

15kg, 15kg, 17.5kg, 17.5kg. 20kg, 20kg, 20kg
no pain today so feeling positive.

H

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Monday May 4th, 2015

Walked a total of four miles in two different stints.
Rowed 3k.
Did 15 minutes of stretching.

Left hip and lower back still need to snap into place to feel 100%....

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my programming got changed around a bit last week and I am no longer getting it e mailed to me a week in advance but rather off the board in class so my usual print out no longer accompanies me home for posting notes

fri and sat bench press and squat days......Saturday we used the yolk for concentric squats 3 x 6 I got up to 350lbs which was horrible

last nite

2 rm box jump w/45lb barbell across shoulders 19 1/2" s before it got sketchy

1 rm 3 matt deficit dead lift 400lbs

ghd raises 3 x 6

reverse hyper 3 x 12 90 lbs

100 16 kg kb goblet squat

3 x 20 25lb dbell sit ups

150 large green band good am's

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4/22 WOD
A. Front Squats (30X1), 3-5 reps, 5 sets @2-3min rest
Stopped at 165.
+
B. AMRAP 9
5 Box Jumps (30″/24″)
10 Wall Balls (20#/14#)
15 Ring Push Ups
+
C. 2K Partner Row *Switch every 200 M


4/27 WOD
A. Sit Ups 20 reps, 5 sets @:20 rest
+
B1. Snatch Practice – 10 Minutes
B2. Ring Rows (30X1), 4-6 reps, 5 sets (intersperse with B1)
+
C. EMOM 14:
5 Pull Ups
10 Push Ups
15 Squats
Rest for remainder of minute, (be happy this isn’t Chelsea or Barbara)
Got all 14 minutes on C.


4/28 WOD
1 Round For Time
20 Thrusters (95/65)
30 Double Unders
15 Thrusters (115/80)
60 Double Unders
10 Thrusters (135/95)
120 Double Unders
Did 3rd round at 115 since 135 not happening for me, subbed single unders for double unders.


4/29 WOD
A. Accumulate 5 Minutes in 3rd World Squat
+
B. April Throwdown Challenge Finals
Find a 1 Rep Squat Snatch in 12 Minutes
115# in a decent squat snatch. Probably could have hit 125 but went straight to 135f then out of time.
+
C. “Helen”
3 Rounds FT
400 M Run
21 KB Swings (1.5pd/1)
12 Pull Ups
10:35-ish. Over 1:15 off my best time. 2nd and 3rd rounds of pull ups and 3rd round of KB swings broken up.


5/2 Saturday WOD
Five Rounds Each:
8 SFG Snatches (R)
8 Single-Arm Overhead Lunges (R)
8 SFG Snatches (L)
8 Single-Arm Overhead Lunges (L)
10 Kipping Pull-Ups
30 Double Unders/50 Singles
*Each partner completes one round while other rests.
22:19.
Used 1 pood kettlebell and single unders. All pullups unbroken. Worked with Snyder.


5/4 WOD
A. EMOM 10:
10 SFG Swings
2 pood.
+
B. 21 – 15 – 9
Overhead Squats (115/75#)
Toes-to-Bar
Went with 95#, not sure of time.


5/5 WOD
10:00 Double under practice
+
"Karabell" c/o United Barbell
10 Rounds For Time
3 Snatches (135#/95#)
15 Wall Balls (20#/14#)
17:25 with 95# power snatches.
No place to hide on this one.

Claw

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Tuesday May 5th, 2015

Walked 3.2 miles with Rhonda.
Left hip/back/butt still sore.
Diagnosis is a small tear in the psoas, so walking doesn't hurt, but lifting the leg does. The hardest thing is getting into the car. I sit down, then have to use my hand to grab my pants to lift my leg to get it into the car. Weird.

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JT.....that sucks.....I have really only seen old men have to do that :rofl: hope you heal up quick and get back to your training

last nite

3 rounds red band x'd over knees lateral squat

2 x 40 m per side lateral sled drag with 25 lbs on sled

3 rounds

40 m o/b sprint
40 m o/b prowler
40 m o/b 250lb yolk carry (after I was done coach realized he messed up the white board and this should have only been 20 m o/b. when I asked him for credit on the extra 120 m. I did he gave me a high five :D )

easy row for 10 minutes....just got 2000m in

had to work to drag my a$$ out of bed today however

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Wednesday May 6, 2015

Coached basketball pretty much while standing still.
Threw a lot of passes.
Watched Cavaliers prolong their season by beating the Bulls.
Watched Canadiens go down in flames in Tampa Bay.
The Habs need some defensemen who won't turn the puck over so much in their own zone.

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last nite

3 x 20 black band external rot. pulls

1 rm pin press.....1" above chest 235 lbs

3 x 3 bench press 190lbs

tri extension 3 x 15 15 lbs

lying overhead tri extension ... no weight

rear delt fly 3 x 12 15 lbs

hammer curls 8-8-8 55-65-70lbs

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5/7 WOD
A. Front Squats (30X1) 2-3 reps, 5 sets, 2-3min rest
135-155-165-175-185
+
5 Rounds FT
8 Push Press (95#/65#)
5 Bar Over Burpees
4:46.
Had to break up the 4th and 5th sets of push presses.

Claw

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Thursday May 7, 2015

Walked down the hill to Ctown.
Did some bench presses (it was really hard getting down onto the bench and then back up from the bench).
Did some ring rows and air squats to a 24" bench.
Walked back up the hill home.

Am having some cramping in that left back/butt/hip area, might have overdone it...

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Friday May 8, 2015

Coached basketball, made several bad food choices, medicated psoas.

Tomorrow will be better.

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Saturday May 9, 2015

Visited the shed 'o pain on a warm Ohio morning.

Did some stretching, then did ten rounds of:

hang from the pullup bar for 15 seconds
5 pushups from the knee
5 ring rows (2 sets with false grip, which is much harder)
10 strict presses with 11# bar

Then did 5 rounds of
10 squats to a mobility ball
10 seated snatches with right arm with 10# kb
10 seated snatches with left arm with 10# kb

Got plenty sweaty and didn't appear to aggravate Psoas...

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Saturday May 9, 2015

PM Session

Nice walk on a hot (but breezy) spring day.
[url]http://www.mapmyrun.com/view_workout?w=978219257[/url]

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@JT - Sorry to hear about the psoas. Hope you recover quickly.

Just back from 5 day mountain bike ride through Grand Staircase/Escalante National Park. It was beyond awesome... Plan was for 120 miles of riding; we managed 92 miles due to weather issues. We got much more rain than is the norm; that affected both our route choices and whether we got finish the planned route. Two of the riders in the group were definitely an inspiration. Bill (75) and Bob (77) beat me up about half of the climbs (the long, moderate ones). On the hard, steep climbs, I was able to stay ahead. I credit the squats, deadlifts and lunges with being able to hold my own there.

Ortho follow-up for my shoulder MRI is tomorrow. It bothers me enough to know I won't get off easy; I'm hoping for "good" news (that it needs surgery but can be delayed until after adventure season) but prepared to be told something different. :(

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@Alden, good luck with the shoulder follow up.

Sunday May 10, 2015

Another visit to the Shed 'o Pain.

Some stretching and position work.
10 sets of 10 kb swings with a 10# weight.

Some light (e.g., 64#) quarter and half squats.

Worked out a huge plot issue in EMOM Murder!

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5/9 WOD
Many Crossfitters do Hero WOD's without knowing the Hero. At CrossFit Pacific Coast we have decided to honor one of our own, Nick Johnson, who passed away a little over a year ago.
“NJ” By Crossfit Pacific Coast
5 rounds of:
400 Yard Run
20 Pull ups
20 Sit Ups
20 Kettlebells (1.5 Men /1pd Women)
20 Push Ups
20 Clean and Jerks (115 Men/75 Women)
Cash out:
1000m Row
61:51 with a heart full of love for Nick and his family.

Claw

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5/11 WOD
A. Skill Work - Kipping/Muscle Up Practice

B1. Deadlift, 5 TnG reps, 4 sets @90sec rest
B2. HSPU, AMRAP -1, 4 sets @90sec rest
135/6; 185/11; 225/12; 245/8
(just realized I only did 4 deadlifts per set; crap!)

+
4 Rounds F.T.
200 M Run
8 Ring Dips
8 SFG Swings (2/1.5pd)
8 Push Press (95#/65#)
8:10.

Used 75# on push press because last week's WOD with a bunch of 95# push presses turned into push jerks.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@[/url] ... ed-public/

Claw

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Monday May 11, 2015

Sat at my desk and worked 11 hours.

Walked 1.2 miles.

Not sure which is the culprit but my left back/butt/hip/leg are SCREAMING :ranting2: at me right now.

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I'm going to have to work harder to keep up with you guys!!

[B]4 May
WOD:[/B]
Filthy 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 DB thrusters, 20 pound DB's
50 Burpees
150 Single unders

~44 min

[B]7 May
WOD:[/B]
10 Minutes
EMOM
5 OH Squats
rest 2 mins

10 Minutes
EMOM
2 Squat Snatches
rest 2 mins

10 Minutes
EMOM
2 Hang Power Snatches

Did 95#

The squats weren't the best. Now I've got it into my head that I can do 135#!

[B]11 May
WU:[/B]
400 M run
100+ SUs
10 leg swings on each leg in both directions
10 Air Squats
10 Push Ups
15 Dead Bugs
10 sit ups
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
Isabel

30 95# Snatches

6:38

[I]2:50 slower than my last attempt in 2012. But it was heavier weight. And it didn't feel that bad! I should've tried 115#.[/I]

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[QUOTE=JT Kalnay;1252439]@Alden, good luck with the shoulder follow up.

[/QUOTE]

Thanks, JT. It was a mix of good and bad news but I was happy to get it. No surgery for now; ortho wants me to try physical therapy to see if I can get adequate ROM and pain relief without surgery. He also said I could resume normal activities and that I was not likely to do more damage as long I followed his advice. ("If it hurts, don't do it. Otherwise, you can go back to the exercises you normally do.")

Details as follows:
Small supraspinatus tendon tear with no significant propagation. :thanx:
Complex multidirectional SLAP tear with extension into the biceps anchor. The posterior labrum is grossly abnormal with tearing, hypertrophy, and detachment. :(

If surgery is required, the recovery will take about three months. That (combined with no surgery required now) was great news. If I have to have surgery, I can sandwich it in between the summer adventure season (hiking, cycling, motorcycling, camping) and ski season starting in January. Works for me! :highfive:

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great work as usual all

alden.....love when dr's tell you that.....kinda worries me at the same time however cause doing what I normaly do put me in that situation in the first place :D

jt.....take care and get better soon

Friday

bench day, lots of related bench press stuff

Saturday

cooked 250 philly cheese steaks for the racers at the first mountain bike race of the season.....asked my wife if she enjoyed spending our anniversary with 250 of our closes friends..... :rofl: dinner Saturday nite was expensive

last nite

3 x 15 single leg deads....16 kg kb in each hand

3 x 5 back squat 285 lbs

stone lifts I stopped at 185 lbs just cause I was by my self and was getting tired of chasing them across the floor

3 x 15 ghd raise

150 large green band high bar standing abs

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5/12 WOD
“Truth or Consequences” - Care of CrossFit Nerd
75 Wall Ball shots 20/14
*Every break in Wall Balls = 15 Pull ups
*Every break in Pull ups = 5 Burpees
**Do not exceed 45 Pull ups, and do not exceed 25 burpees.

8:19. Sets as follows:
25 wall balls
15 pull ups
15 wall balls
15 pull ups
15 wall balls
8 pull ups
5 burpees
7 pullups
10 wall balls
5 burpees (since my allotment of 45 pull ups had been met)
10 wall balls

My strategy was to go for the longest sets of everything possible, even if that meant taking a little bit longer on the rests. Disappointed in my performance; I really wanted longer sets of wall balls. I was “that guy” again who everybody cheered for at the end.

Claw

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@Cliff, 250 cheesesteaks? Nice!

Tuesday May 12, 2015

Walked two slow miles in the brisk wind coming off Lake Erie.

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JT....it was a good challenge.....most Canadians have never had a real philly cheese steak so it was a real treat to hear them talk about how good they were....not that they were the same as what you would get in philly....but for someone who has never even had one.........

last nite

shoulder warm up

5 rm bench press at 185 8 reps

dbell bench press otm 5 reps at 60 lbs till no more 4 rounds

tri ext 3 x 10 20 lbs

banded pull aparts red band 40

then a hike up on the mountain to a spot a buddy of mine who was realiging the road discovered.....it was the orginal t-bar base station of the old ski hill that last operated up there in the mid 60's....pretty cool to see the engine and towers.....he grew up here and had heard stories about some of the old stuff being left around but was amazed to see it....

all in all yesterday was a great day

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5/14 WOD
A. Clean & Jerk, build to a tough single in 10:00
155 (power clean)
This was not enough time for me to put shoes on, grab bar and weights, and loosen up my wrists or my hips. Cleaned 165 but did not jerk it.

B. Clean & Jerk, 15 reps at 75% of "A" for quality, 15:00 cap
120 (power cleans)
Didn't really count reps, just did them until it was time to put the bars back.
For both clean and jerk rotations, there was not enough time for me to warm up. The more explosive and intense the work, the more time I need to get ready. Left wrist has been sore recently. It would probably help to get wrist wraps to replace the ones I lost, and also to really get the wrists mobilized.

+
5 rounds of:
4 Turkish getups (2/arm)
50m Suitcase carry (switch arms at 25m)
10:something @ 1.5 pood.

Claw

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Thursday May 14, 2015

Walked up to the stadium.
Watched the Indians game.
Walked back.

On the walk back my back/hip/butt/leg actually felt okay.
When I sat back down at my desk they no longer felt okay...
Crap.

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Friday May 15, 2015

Walked 3.3 miles.
Coached basketball.