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hi all,

glad to see you all still up at at it with living!!!!

Have been busy getting my pesky back into some sort of functional order..with reasonable success.

Concentrating on improving the hip hinge movement , keeping moving, trying to maintain some level of fitness.

Back at CFR.

working towards:

5 set 5 reps holding perfect form across no exceptions.
Deadlift @ 60% body weight
Press/push press push jerk: # between 25-30%
Oh Squat, front squat ,back squat @ between 25- 30 %

when this is achieved then I can look at perhaps reintroducing cleans etc. but we shall see.

and keeping core strength with planks, waiters walks with kettle bells
and doing WODs modified or scaled according to physio approval ( I am lucky ..i think..my physio does CF at the same sessions as I do... he does not mind the odd question or request fro advice.. he says it is far better that watching the train wreck happen and having to put the bits back together :)

Cheers

Helen
ps. will start boring you with WOD details starting next monday :devil:

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thanks guys.....I really think that no matter what happens with me and my shoulder I am in it for the long run....my coach will do whatever he can to keep the rest of me moving and in shape :D and I will go along with whatever he gives me....

welcome back Helen...glad you are on the rebound

last nite

box jump 1 rm height w/40lb dbell held to chest 26"

back squat 3-3-3 240-260-280

speed pulls 8 x 1 225 lbs with red bands

gh raise 3 x 5 used red band to get me back up....great way to do them

reverse hyper 12-12-12 35-55-75

1/2 ghd sit up with chain 2 sets 5/8's 2 x 10

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Alden - That weed sounds NASTY!! I hope your shoulders feel better!

Helen - Glad to see you back! That sounds real cool that your physio WODs with you! I wish more doctors would work out. We had a reservist MD give running classes at the base this week. One of my CrossFit buds took it & learned A LOT!

Cliff - You still are a BACK@$$ Crossfitter with those WODs!!

[B]WU:[/B]
.5 mi run
100+ SUs
10 Leg Swings on each leg in each direction
10 Air Squats
20 sec fingertip plank
10 push ups
10 Scap Pull, Pull Ups
16 Dead Bugs
10 Hollow Rocks

[B]WOD:[/B]
18 Min AMRAP
7 Thursters #115
14 KB swings 1.5 pood (Russian Swing)
21 Burpees (YAY! BURPEES!!)
126 Single Unders

2 rounds + 7 Thrusters #115 + 14 KB swings 1.5 pood + 12 Burpees (YAY! BURPEES!!)

[I]The thrusters & KBS winded me on this one! The 1st round took me ~6 min. The 2nd took me ~8 min. I could feel my hammies on the 2nd & last round. My right knee was talking to me on the thrusters. Still, it wasn't a bad WOD![/I]

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Wednesday March 25, 2015

Walked very briskly downhill to Ctown
Pass throughs, goblet squat, hip extensions, rack extension
Snatch practice up to 135# (16 for 16)
C&J practice up to 155# (10 for 10)

6 pullups
6 dips
2 burpees

Walked slowly home back up the hill.

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thanks bill

after looking at the "otherside" of the gyms wod last nite I was glad I was inside where it was warm and dry lifting as opposed to being with them outside in the cold rain running and doing prowler sprints....

last nite

one leg kb dead lift 3 x 15 20kg kb

3" deficit kb squats 3 x 12 32 kg kb

top 1/3 reverse hyper 3 x 15 25 lbs

kb swing 32 kg kb 3 x 15

ankle weight leg raise 3 x 20 10 lbs per ankle

ghd sit up 3 x 15

got the registration to competition sorted out...will do one in july instead ..... dang summer just keeps getting busier already :(

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[B]WU:[/B]
.33333333 mi run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 sit Ups
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
5, 4, 3, 2, 1, 1, 1

115# (5), 135# (4), 205# (3), 225# (2), 275# (1), 295# (1), 305#(f)

[I]I hadn't squatted heavy in a while. My right knee was talking during the 135# (Snap, Crackle, Pop!). However, 275# felt good, as did 295#. I wimped out @ 305! :([/I]

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@Bill, nice job on the 295# squat

Thursday March 26, 2015

signed some copies of AMRAP Murder
[url]http://www.amazon.com/AMRAP-MURDER-FiftyShadesOfCrossFit-KillKurt-SavePeach-ebook/dp/B00TYUGLPU/ref=sr_1_1?s=books&ie=UTF8&qid=1427456900&sr=1-1[/url]

Rowed 5k (did last 500 under 2 minutes)
Did lots of stretching, especially hips and lower back
10 walking lunges with 11# bar overhead
3 pullups
3 dips
2 burpees
10 OHS with 11# bar

then played around with some empty bar drills, trying to use my legs to get the bar overhead instead of my back.

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JT - Wow! I'll have to read it! (Not sure if the wife will let me! :D)

[B]WU:[/B]
400 m run
100+ SUs
10 leg swings on each for both directions
10 air squats
10 Push Ups
14 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]WOD[/B]
Open WOD 15.5
27-21-15-9
Row for Cal
65# Thrusters

14:44

[I]It took me 2 min to get the row done and 8 min to get the 1st two rounds done. I wasn't pushing it on the rows, about 2 pulls per cal (though the first cals on the last rounds took more pulls!) It really wasn't a bad WOD![/I]

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Friday March 27, 2015

Explained the difference between rowing for calories and rowing for distance about 50 times.

pass throughs, goblet squat, hip stretches, empty bar drills

Snatch Workout (trying to be more upright and use my legs instead of my back)
2 for 2 at 40kg
2 for 2 at 50kg
2 for 2 at 55kg
2 for 2 at 60kg
1 for 1 at 65 kg
3 for 5 at 70 kg (this is my normal meet opening weight)
5 for 5 at 50kg (went down to a sure weight to work on the adjusted setup. By setting up better I keep my shoulders over the bar better, which prevents being pulled forward so much, which in turn prevents having to over compensate by using my back to loop it up. This could really improve my snatches, and my cleans, and reduce back pain, once I get it ingrained)

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Saturday March 28, 2015

Stretching
20 minutes stepping up onto a 12" box carrying 5# kb

1 hour of coaching basketball.

I love working with kids who want to get better and who work hard.