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Took 3 days off with no WOD's or at home work at all, can't remember the last time I took 3 days off, but I think it was a good thing to do.

WU
stretch
GHD back ext
GHD situps 2X25
pushups 2X20

WOD #1
21 225# DL
run 800m
15 225# DL
run 800m
9 225#
run 800m
18:34

WOD #2 Murri 4 rounds
6 pullup
2 clean @ 155#
10 burpee
6:14

Deb you are hittin it hard, very impressive work you are puttin in I look foward to your posts

m/55/178 CrossFitChesterton

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[I][B]100710 SATURDAY - - Rest Week Day #5
[/B][/I]Another rest day.....will probably do some form of light hamstring rehab workout at home. Hamstring is doing fantastic!

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7/10 WOD

3 Rounds for Time:
40 M Overhead Lunge (45#)
20 Push Ups
15 Pull Ups

11:52. Once again, harder than it looks on the whiteboard. Overhead lunges definitely the bottleneck. By the end, only able to take 5 steps between breaks. They gassed me so much my push ups and pull ups were impacted pretty seriously too. On the positive side, my push ups are now basically all chest-to-deck, and my pull ups are all basically legit now.

The Claw

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after warmup, took my gym's Crossfit class.

Today we did: 150 single arm thrusters ( OLY bar w. 25# on one end and sitting on a plate at the other end. 150 sit ups, and 300 single jump ropes. Partican as desired. I did this one a third at a time. Completed in 13:40. This is the first time that I've ever finished a workout before others. Left me time to do drills for hang cleans, split jerks, and snatch.

Hamstring just about cured.

So I guess the repair suggested by Stephen would work well with either back squats or SLDL's.

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[B]07.10.2010-Saturday[/B]

Warmup: 30 Burpees w/15# Vest, squats, OHS drill, pushups, shoulder mobility & stretching......
[B]WOD[/B]
For time:
21 overhead squats - 95# (65#)
42 box jumps - 20" box
15 overhead squats
30 box jumps
9 overhead squats
18 box jumps
[B]8:30 Rx[/B] Happy w/ROM on the OHS...seemed much better today!

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[quote=Jim Cordes;809250]7/10 WOD

3 Rounds for Time:
40 M Overhead Lunge (45#)
20 Push Ups
15 Pull Ups

11:52. Once again, harder than it looks on the whiteboard. Overhead lunges definitely the bottleneck. By the end, only able to take 5 steps between breaks. They gassed me so much my push ups and pull ups were impacted pretty seriously too. On the positive side, my push ups are now basically all chest-to-deck, and my pull ups are all basically legit now.

The Claw[/quote]
Jim,

Bet that the lunges were a "core-killer." Whiteboard notwithstanding, I am beginning to suspect there is no such thing as a suckless WOD.....:evilsmile

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[quote=Pat Quigley;809286]after warmup, took my gym's Crossfit class.

Today we did: 150 single arm thrusters ( OLY bar w. 25# on one end and sitting on a plate at the other end. 150 sit ups, and 300 single jump ropes. Partican as desired. I did this one a third at a time. Completed in 13:40. This is the first time that I've ever finished a workout before others. Left me time to do drills for hang cleans, split jerks, and snatch.

Hamstring just about cured.

So I guess the repair suggested by Stephen would work well with either back squats or SLDL's.[/quote]
Pat,

Glad your hamstring is about 100%! Tamara Cohen, another fire-breathing lady on the forum used a dead lift program to rehab her torn hamstring.

The WOD you posted above looks like a fantastic one to perform during hamstring rehab. The high-rep lighter weight thrusters will work the injured area and the other two exercises in the triplet won't exacerbate it.

I'm having a bit of a senior moment, but what is SLDL? Also, I don't quite understand how you did the one-armed thrusters with a bar/plate. Were these seated? Thanks.

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[QUOTE=John Burch;809194]Took 3 days off with no WOD's or at home work at all, can't remember the last time I took 3 days off, but I think it was a good thing to do.

WU
stretch
GHD back ext
GHD situps 2X25
pushups 2X20

WOD #1
21 225# DL
run 800m
15 225# DL
run 800m
9 225#
run 800m
18:34

WOD #2 Murri 4 rounds
6 pullup
2 clean @ 155#
10 burpee
6:14

Deb you are hittin it hard, very impressive work you are puttin in I look foward to your posts

m/55/178 CrossFitChesterton[/QUOTE]

Nice job John...I always look forward to rest time too, specially these days with all the doubles. So you did these both in one day? just curios why the double?

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[QUOTE]Deb you are hittin it hard, very impressive work you are puttin in I look foward to your posts[/QUOTE]

Thanks! Always impressed with what you can do! (I didn't even see your post there....)

That DL wod would take me FOREVER with the 800's!!

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Terry I was gonna wait a couple days and then tell you good luck at the games, But I will tell you now tear em up this weekend at the finals!!!
yes I did the WOD's 7/11 about 5 10 min apart, why? I don't have a good reason for it

Today I did some sprint training
5x20 yard
5x60
3x80
3x100

m/55/178 CrossFitChesterton